In this episode, we sit down with registered sports dietitian Shannon Wilson to break down the most common fueling mistakes runners make—starting with chronic underfueling. Together, they outline practical ways runners can match intake to training load, recognize red flags of low energy availability, and shift away from weight-loss goals during a marathon build to reduce injury risk and protect performance.

The conversation also covers simple, repeatable strategies for long-run prep, carb loading, and during-run fueling—plus how to trial gels, candy, and drink mixes to find what works. We close with recovery basics, including post-run timing, sleep-supportive nutrition habits, and a realistic approach to supplements and caffeine for runners who want better consistency without overcomplicating the process.

Connect with our founder & host:

⁠https://www.instagram.com/stevegonserdpt/ ⁠

Connect with our guest:

https://www.shannonwilsonrd.com/

https://www.instagram.com/sportsdietitianshannon/

If you’d like to learn more about runsmart. Personalized running, strength, and recovery plans designed by Physical Therapists.

Check us out at:

⁠https://runsmartonline.com/⁠

⁠https://www.facebook.com/runsmartofficial⁠

⁠https://www.instagram.com/runsmartofficial⁠

⁠https://www.tiktok.com/@runsmartofficial

Joe Whelan’s path to 2:09 was not linear. From breaking his kneecap in college to battling recurring stress fractures, he spent years navigating setbacks, under-recovery, and training imbalances. After stepping away from the sport and later returning through self-coached marathon builds, Whelan steadily rebuilt his engine—learning how fueling, sleep, controlled volume progression, and smarter intensity distribution separated 2:15 fitness from 2:09 performance.
In this episode, he breaks down the mindset shift that fueled his breakthrough, the decision to leave full-time work to prioritize recovery, and the tactical execution behind his course-record win at the Austin Marathon. Whelan also reflects on Olympic Trials preparation, pacing discipline, race-day strategy, and his goal of climbing into the top 15 all-time U.S. marathon performances as he builds toward 2028.
Connect with our founder & host:

⁠https://www.instagram.com/stevegonserdpt/ ⁠

Connect with our guest:

https://www.instagram.com/jpwhelan23/
If you’d like to learn more about personalized running, strength, and recovery plans designed by Physical Therapists, check us out at:

⁠https://runsmartonline.com/

https://www.facebook.com/runsmartofficial⁠

https://www.instagram.com/runsmartofficial⁠

https://www.tiktok.com/@runsmartofficial

In this conversation, Jeffrey Durmer discusses his journey from athlete to sleep expert, explores the evolution of sleep medicine, the impact of consumer technology on sleep tracking, and the significance of heart rate variability (HRV). He emphasizes the effects of sleep deprivation, cultural attitudes towards sleep, and strategies for optimizing sleep for athletic performance, including the importance of circadian rhythms and food timing. In this conversation, Dr. Jeffrey Durmer discusses the significance of chronotypes in determining sleep patterns, the importance of recovery sleep for athletes, and the impact of mood on sleep quality. He emphasizes the benefits of light therapy for enhancing mood and performance, and outlines best practices for creating a sleep-friendly environment. The discussion also covers the effects of alcohol and diet on sleep and concludes with insights into the future of sleep monitoring and the integration of AI to personalize sleep health.

Connect with our founder & host:

⁠⁠https://www.instagram.com/stevegonserdpt/⁠ ⁠

Connect with our guest:

Website: ⁠https://www.happysleep.com/

Instagram: https://www.linkedin.com/in/jeffreydurmer/

If you’d like to learn more about runsmart. Personalized running, strength, and recovery plans designed by Physical Therapists. Check us out at:

⁠⁠https://runsmartonline.com/⁠⁠ ⁠

⁠https://www.facebook.com/runsmartofficial⁠⁠

⁠⁠https://www.instagram.com/runsmartofficial⁠

https://www.tiktok.com/@runsmartofficial⁠