Let’s Talk About Fueling Short Runs (Yes, Even 10Ks!)

Welcome to season 3, episode 12 of The Fuel Run Recover podcast, where we're talking about fueling for short workouts and races, yes even if you don't technically 'need to'.
There’s a trend I keep seeing online—runners bragging about how little they fuel or hydrate during long runs or races, flexing about fasted workouts, and downplaying the need for carbs or hydration. Even some running books and coaches still promote training in a glycogen-depleted state. So in this episode, we’re unpacking it all.

You’ll learn why some runners are drawn to the "no fuel, no hydration" mentality, and why others prioritize performance, enjoyment, and longevity in the sport. Spoiler alert: it’s not about who’s right or wrong—it’s about different perspectives, beliefs, and goals.

As a running coach and dietitian, I’m here to break down why fueling—even for workouts or races you technically could complete without it—can be a total game-changer for performance, recovery, and enjoyment.

In this episode, I cover:

• Why some runners love “the grind” and prefer to train or race with as little support as possible

• A contrasting mindset: optimizing performance and enjoying the experience

• The science behind why carbs improve performance in endurance sports

• Why hitting the wall, walking the last few miles, or constantly bonking could be a fueling issue

• How under-fueling can negatively impact muscle mass and body composition

• The importance of gut training during your workouts—not just on race day

• The truth about fasted training and glycogen depletion

• Why even short races like 10Ks and half marathons can benefit from fuel and hydration strategies

• Practical reasons to fuel during training (gear, logistics, GI practice, etc.)

Whether you’re newer to running or a seasoned pro, this episode will help you reflect on your approach to fueling and why the “just because I can doesn’t mean I should” mindset might be worth exploring.

Looking for the resources mentioned in today's episode?

⁠⁠⁠Get your free fueling and strength training guide for runners here⁠⁠⁠

And, learn more about working with me by visiting my website ⁠⁠www.stephaniehnatiuk.com⁠⁠!