Healthy Runner Podcast

Most runners think once you hit 50… your best running years are behind you. It's time to slow down. Run less. Lower expectations. But what if that's completely wrong? In this episode, I sit down with RRCA Certified Running Coach and Spark Healthy Runner coach, Colleen Masse, who started marathon training at 50… and has since completed 22 marathons, including all six World Marathon Majors (Berlin, London, Tokyo, Chicago, New York, and Boston). But this isn't just a story about big races. It's about what's actually possible when you train smart, stay consistent, and build a strong, durable body. We dive into how Colleen went from thinking she hated racing… to finding purpose, joy, and community in running during a major life transition. And more importantly, we break down exactly how she's been able to stay healthy while doing it. In this episode, you'll learn: -How to start running or return to running after 50 -The key differences in marathon training after 40 and 50 -How to build durability and avoid the injury cycle -Why masters runners may actually have an advantage -How to balance training with a full time career and family -The mindset shift from pressure to purpose in your running If you've ever wondered if it's "too late" to chase big running goals… this episode will change your perspective. Your strongest chapter might still be ahead. 🎧 Listen now and start building a stronger, healthier running body. Listen to my previous episode on Beginner Marathon Training here! Listen to my previous episode on Advanced Marathon Training here! Listen to my previous episode on how older runners can still get faster here! Listen to my previous episode on marathon injury prevention here! Listen to my previous episode on marathon strength training guide: run stronger with these 3 essentials here! There are six steps to growing in your running journey so you can enjoy it and stay healthy! Learn them here! Looking for 1-on-1 guidance, structure, support, and accountability? Check out our signature Spark Healthy Runner Coaching here! Connect with Coach Colleen: - Instagram: @colleenrunstheworld - Facebook: Running Adventures of a 50 Something Women - Healthy Runner Facebook Community Connect with Dr. Duane: - Instagram - @sparkhealthyrunner - Sign up for the Healthy Runner Newsletter - Join our Healthy Runner Facebook Community - Subscribe to our YouTube Channel - [email protected] - www.sparkhealthyrunner.com Listen & Subscribe: Apple Podcasts Spotify YouTube Amazon Music Website

[Download] Half Marathon Training Kickstart Kit: Start Strong and Stay Injury Free! Still feeling sore, tired, and beat up after your runs? It's probably not your training… It's your recovery. Most runners think recovery means stretching or foam rolling… But real recovery is what allows your body to adapt, get stronger, and stay injury free. 👉🏼 Training is the stimulus 👉🏼 Recovery is where adaptation happens Miss this… and you don't get fitter — you just get more fatigued. 🎯 In This Episode, You'll Learn: ✔️ Why you're still sore after long runs ✔️ How many rest days you actually need ✔️ The most powerful recovery tool you're probably missing ✔️ Simple strategies to feel better and train consistently Download the Recovery Blueprint: https://learn.sparkhealthyrunner.com/recovery Listen to my previous episode on Half Marathon Strength Training Here Listen to my previous episode on Half Marathon Follow Through Here Listen to my previous episode on Half Marathon Training for Beginners Here Listen to my previous episode on determining if you are ready to run your first half marathon here! Listen to my previous episode on half marathon fueling here! Listen to my previous episode on the top 5 half marathon mistakes to avoid here! Listen to my previous episode on unlocking my fastest half marathon time in 7 years here! Listen to my previous episode on half marathon prep the week before your race here! Want Structured Support? Inside the Healthy Runner Academy, you get: - Stage-based strength plans - Run programming that matches your life - Expert coaching guidance - A supportive community of runners training smart Learn more and join the waitlist here! A big thanks to Naboso for your support for this episode! Want to know how I prioritize foot recovery? Neuro ball, recovery socks, and toe splays from Naboso! Also, the Kinesis board features dual sensory stimulation, a micro-wobble system and a single-leg platform to improve my stability for running! Click here and use code HEALTHYRUNNER for 20% off your entire Naboso order! Connect with Dr. Duane: - Instagram - @sparkhealthyrunner - Sign up for the Healthy Runner Newsletter - Join our Healthy Runner Facebook Community - Subscribe to our YouTube Channel - [email protected] - www.sparkhealthyrunner.com Listen & Subscribe: Apple Podcasts Spotify YouTube Amazon Music Website

If you're a female runner and lately running feels harder than it used to, you're not alone. More fatigue. Slower pace. Longer recovery. Sleep disruption. Changes in body composition. For many women, these shifts begin during perimenopause, a stage that can start earlier than most runners realize. The problem is that most training plans never account for these hormonal changes, leaving many runners feeling frustrated and wondering if their best running days are behind them. The good news is they are not. In this episode, Dr. Duane Scotti sits down with our newest addition to the Spark Healthy Runner team, Coach Emily to demystify running through perimenopause. Emily Fox is a UESCA Certified Running Coach, ACSM Certified Personal Trainer, yoga instructor, marathoner, and mom who is passionate about helping women stay strong, injury free, and confident through every season of life. Together we break down what female runners need to understand about training during perimenopause and how to adapt your training so you can continue progressing, feeling strong, and chasing big goals. In this episode, we discuss: - What perimenopause is and when female runners may begin noticing changes - Common symptoms runners experience such as fatigue, slower pace, and longer recovery - Why strength training becomes even more important during this stage - How protein, nutrition, and recovery influence performance - How to balance training, career, family, and self care during this busy season of life - Why your best running may still be ahead of you with the right training approach Perimenopause does not mean your running has to decline. With the right strength training, smart programming, and support, many women continue to run strong and even set new personal records. Listen to my previous episode on running through menopause here! Listen to my previous episode on weighted vest training for runners here! Listen to my previous episode on how older runners can still get faster here! Listen to my previous episode on 5 recovery essentials ever runner over 40 needs here! There are six steps to growing in your running journey so you can enjoy it and stay healthy! Learn them here! Looking for 1-on-1 guidance, structure, support, and accountability? Check out our signature Spark Healthy Runner Coaching here! A big thanks to ucan for your support for this episode! Want to know what we recommend to our athletes during hard marathon training? We use EDGE Energy Gels from UCAN for those long runs! Fuel smarter during a run with the best no sugar energy gel on the market delivering up to 75+ minutes of steady energy to power your best running performance. Click here and use code HEALTHYRUNNER for 20% off your entire UCAN order! Connect with Coach Emily: - Instagram: @emfox87 - Healthy Runner Facebook Community Connect with Dr. Duane: - Instagram - @sparkhealthyrunner - Sign up for the Healthy Runner Newsletter - Join our Healthy Runner Facebook Community - Subscribe to our YouTube Channel - [email protected] - www.sparkhealthyrunner.com Listen & Subscribe: Apple Podcasts Spotify YouTube Amazon Music Website

[Download] The Ultimate Achilles Guide for Runners If you've been told the only way to fix Achilles tendonitis is to stop running… this episode might completely change how you think about healing. One of the biggest myths in the running world is that you can't run with Achilles pain. But in most cases, total rest doesn't build a stronger tendon, it actually reduces its load tolerance and keeps you stuck in the frustrating start-stop injury cycle. In this episode, I break down: - Why total rest can make Achilles tendinopathy worse - The real reason your pain keeps coming back - The 3 signs it's SAFE to run with Achilles pain - The difference between insertional vs midportion Achilles tendinopathy - How to modify running without making your symptoms worse - The exact strengthening principles that rebuild tendon capacity - When you actually SHOULD stop running You'll also hear real runner success stories from inside our Healthy Runner community who went from fearing their running days were over… to rebuilding strength and returning to racing pain free. If you're wondering: Can I run with Achilles tendonitis? Is it safe to run with Achilles pain? How do I heal without completely shutting it down? This episode gives you the clarity and structure you need. Because tendons don't heal from avoidance. They heal from smart, progressive loading. 🎁 Download my free Achilles guide here! If you're ready for structured strength plans, progressive return-to-run programming, and coaching support so you're not guessing week to week, join the Healthy Runner Academy waitlist Return to Running Program without Achilles Pain here Listen to my previous episode answering the most common achilles questions answered here! Listen to my previous episode on insertional achilles tendinopathy treatment here! Listen to my previous episode on the Best Running Shoes for Achilles Tendonitis Listen to my previous episode on Running Again After Insertional Achilles Tendinopathy Surgery with Tina Muir Listen to my previous episode with Lisa who overcame achilles tendonitis to run double digit long runs for the first time in her life! Learn how to get rid of achilles pain to run pain free in 5 minutes! Want to work with Dr. Duane as your running physical therapist and coach with structured achilles rehab, strength, nutrition, and a run plan with full support and accountability to overcome your achilles tendonitis and keep it from coming back again? Book a call and learn more about Healthy Runner coaching here Connect with Dr. Duane: - Instagram - @sparkhealthyrunner - Sign up for the Healthy Runner Newsletter - Join our Healthy Runner Facebook Community - Subscribe to our YouTube Channel - [email protected] - www.sparkhealthyrunner.com Listen & Subscribe: Apple Podcasts Spotify YouTube Amazon Music Website

[Download] Half Marathon Training Kickstart Kit: Start Strong and Stay Injury Free! What's the real goal of half marathon training? It's not pace. It's not mileage. It's preventing breakdown. Because if you're injured heading into race day… you won't hit your goals. In this episode, Dr. Duane Scotti breaks down why strength training is the most misunderstood and most powerful tool in half marathon training. You'll learn: ✅ Why 7 out of 10 half marathon runners get injured ✅ How strength training increases durability and prevents common running injuries ✅ The simple weekly strength structure that works for busy runners ✅ How strength improves running efficiency (so pace feels easier) ✅ Why strength training helps you finish strong on race day Dr. Duane also shares a real runner success story showing how the right strength system helped an athlete handle hills, stay consistent, and conquer race day feeling strong. If you've been skipping strength training… or doing random workouts that don't match your running… this episode will give you clarity and a plan. Listen to my previous episode on Half Marathon Follow Through Here Listen to my previous episode on Half Marathon Training for Beginners Here Listen to my previous episode on determining if you are ready to run your first half marathon here! Listen to my previous episode on half marathon fueling here! Listen to my previous episode on the top 5 half marathon mistakes to avoid here! Listen to my previous episode on unlocking my fastest half marathon time in 7 years here! Listen to my previous episode on half marathon prep the week before your race here! Want Structured Support? Inside the Healthy Runner Academy, you get: - Stage-based strength plans - Run programming that matches your life - Expert coaching guidance - A supportive community of runners training smart Learn more and join the waitlist here! Connect with Dr. Duane: - Instagram - @sparkhealthyrunner - Sign up for the Healthy Runner Newsletter - Join our Healthy Runner Facebook Community - Subscribe to our YouTube Channel - [email protected] - www.sparkhealthyrunner.com Listen & Subscribe: Apple Podcasts Spotify YouTube Amazon Music Website

[Download] The Ultimate Recovery Guide for Runners Does your hip pain disappear with rest… only to return a few miles into your next run? You are not alone. In this episode, Dr. Duane Scotti sits down with physical therapist, run coach, and hip specialist Dr. Sarah from Legacy Rehab and Performance to break down why hip pain is so common in women runners and why traditional advice like rest and stretching often fails. You will learn: - The top reasons hip pain keeps coming back in women runners - Why stretching alone does not fix the real problem - How hip, core, and glute strength influence running mechanics - The key strength categories women runners need (heavy compound, unilateral, and stability work) - Simple tests to know if you are truly ready to return to running - Red flags that mean you are progressing too fast If you are stuck in the cycle of resting, returning, and re-injuring your hip, this episode will give you a clearer, smarter path forward so you can rebuild strength, run with confidence, and stay healthy for the long run. Grab Sarah's free Empowered Runners Checklist Want to run stronger, faster, and injury-free? The Healthy Runner Academy gives you a proven system to stay consistent, prevent injuries, and build strength with expert coaching and a supportive running community. Join the waitlist to be first in line when doors open (only 3x/year) and get a special bonus. Related Resources: Listen to my previous episode with Gretchen to learn how she got over her hip pain here! Listen to my previous episode on 4 essential hip mobility exercises for tight hips here! Listen to my previous episode on the secret to stronger hips revealed here! Listen to my previous episode on injury prevention for marathon training here! Sign up for Free Healthy Runner Newsletter here! ➡︎ https://sparkhealthyrunner.com/newsletter/ A big thanks to the Amino Company for your support for this episode! If you have heard from any of the runners who I help with stubborn PHT, I always recommend they supplement our training with HEAL from the Amino Company. Heal is an amino acid, whey and creatine based formulation designed to reduce recovery times and improve physical function after injuries by accelerating muscle repair while helping maintain a healthy inflammatory response. Click here and use code HEALTHYRUNNER for 30% off your entire Amino Company order! Connect with Dr. Sarah: Instagram & Threads: @thehipdocsarah Website: https://legacyrehabandperformance.com/ Email: [email protected] YouTube: https://www.youtube.com/@Dr.Sarah_TheHipDoc Legacy Running Podcast on Apple Legacy Running Podcast on Spotify Connect with Dr. Duane: - Instagram - @sparkhealthyrunner - Sign up for the Healthy Runner Newsletter - Join our Healthy Runner Facebook Community - Subscribe to our YouTube Channel - [email protected] - www.sparkhealthyrunner.com Listen & Subscribe: Apple Podcasts Spotify YouTube Amazon Music Website

Most runners go into RunDisney Marathon Weekend just hoping to survive it. In this episode, I share how I completed the 2026 Dopey Challenge, four races totaling 48.6 miles and finished feeling strong, durable, and pain free. This is not just a race recap. It is a breakdown of the exact training, fueling, recovery, and race strategy decisions that allowed my body to handle four consecutive race days without breaking down. You will hear: - How I structured training after a recent marathon - Why patience and pacing mattered more than fitness - How I approached fueling and recovery across all four races - The biggest mistakes runners make during RunDisney Marathon Weekend - And what actually allows runners to finish strong instead of just surviving You will also hear stories from runners in our community who conquered all 48.6 miles and experienced what is possible when you stop guessing and start training with structure. If you are training for RunDisney Marathon Weekend, the Dopey Challenge, or simply want to run long term without constantly worrying about injuries, this episode will give you a clear blueprint for how to approach big goals with confidence. Grab your FREE RunDisney Marathon Training Guide Here! Want to run stronger, faster, and injury-free? The Healthy Runner Academy provides you the step-by-step system to finally stay consistent, avoid burnout, and prevent nagging injuries… all with expert coaching and a supportive community behind you! Perfect for adult runners who want to: - Stop nagging injuries - Build a resilient running body - Get faster and stronger - Enjoy pain-free, consistent training Join the waitlist today and be first in line when doors open (only 3x/year) + get a special bonus to strengthen your running journey! Episodes and Resources mentioned in this episode: Listen to my previous episode on 6 Steps to Mastering runDisney Training Listen to my previous episode on How to Prepare for RunDisney Marathon Weekend: 7 Race Week Essentials for Dopey Challenge Runners Listen to my previous episode on my 2024 Disney Marathon Weekend Recap Conquering the Dopey Challenge Listen to my previous episode on what to do after you sign up for the Dopey challenge Watch how Sonya overcame her fears to finish her first marathon in Disney by getting stronger not only physically but mentally here! Watch how Dipti went from chronic shin splints for over a year to running the Disney Dopey Challenge in 6 months here! Watch how Stephanie went from IT band pain with every long run to conquering the 48.6 mile Dopey Challenge here! A big thanks to ucan for your support for this episode! Want to know what we recommend to our athletes during hard marathon training? We use EDGE Energy Gels from UCAN for those long runs! Fuel smarter during a run with the best no sugar energy gel on the market delivering up to 75+ minutes of steady energy to power your best running performance. Click here and use code HEALTHYRUNNER for 20% off your entire UCAN order! Connect with Dr. Duane: - Instagram - @sparkhealthyrunner - Sign up for the Healthy Runner Newsletter - Join our Healthy Runner Facebook Community - Subscribe to our YouTube Channel - [email protected] - www.sparkhealthyrunner.com Listen & Subscribe: Apple Podcasts Spotify YouTube Amazon Music

Join The Half Marathon Follow-Through Formula (FREE 4-Day Challenge) If you've trained for a half marathon before but didn't follow through, this episode will change how you think about training. In this episode of the Healthy Runner Podcast, Dr. Duane Scotti breaks down the real reason half marathon training falls apart for so many runners (it has nothing to do with motivation or discipline). Most runners are committed and driven, but they're missing a system that actually fits real life. You'll learn why relying on motivation leads to burnout, how skipping strength and recovery increases injury risk, and what it really takes to stay consistent when life gets busy. Inside the episode, you'll discover: - Why most half marathon training plans fail - The 5 biggest mistakes that cause runners to fall off - How to build a realistic weekly training schedule - Why strength and recovery are essential for consistency - How to adjust training without quitting when setbacks happen Duane also shares a real runner success story and invites you to join a free 4-Day Challenge, The Half Marathon Follow-Through Formula, designed to help you stop feeling stuck and finish strong in 2026. If you want to stop starting over and finally follow through on your half marathon goals, this episode is for you. 🎧 Listen now and take the first step toward making 2026 different. [Download] Half Marathon Training Kickstart Kit: Start Strong and Stay Injury Free! Join the Waitlist and learn more about Half Marathon Group Coaching Here Listen to my previous episode on Half Marathon Training for Beginners Here Listen to my previous episode on determining if you are ready to run your first half marathon here! Listen to my previous episode on half marathon fueling here! Listen to my previous episode on the top 5 half marathon mistakes to avoid here! Listen to my previous episode on unlocking my fastest half marathon time in 7 years here! Listen to my previous episode on half marathon prep the week before your race here! Want to run stronger, faster, and injury-free? The Healthy Runner Academy gives you a proven system to stay consistent, prevent injuries, and build strength with expert coaching and a supportive running community. Join the waitlist to be first in line when doors open (only 3x/year) and get a special bonus. A big thanks to ucan for your support for this episode! Want to know what we recommend to our athletes during hard marathon training? We use EDGE Energy Gels from UCAN for those long runs! Fuel smarter during a run with the best no sugar energy gel on the market delivering up to 75+ minutes of steady energy to power your best running performance. Click here and use code HEALTHYRUNNER for 20% off your entire UCAN order! Connect with Dr. Duane: - Instagram - @sparkhealthyrunner - Sign up for the Healthy Runner Newsletter - Join our Healthy Runner Facebook Community - Subscribe to our YouTube Channel - [email protected] - www.sparkhealthyrunner.com Listen & Subscribe: Apple Podcasts Spotify YouTube Amazon Music Website

Download the Ultimate Marathon Race Ready Guide Here! Preparing for RunDisney Marathon Weekend or taking on the Dopey Challenge? Dr. Duane Scotti breaks down the 7 race week essentials that every Disney runner must know from how to taper the right way, to what to eat each day, to the weather, packing, and logistics that make RunDisney so unique. Learn how to avoid the common mistakes that drain energy, derail race week, or increase your injury risk, and instead run each magical mile with confidence, gratitude, and joy. Whether you're running the 5K, 10K, Half, Full, Goofy, or Dopey, this episode will help you feel prepared, strong, and ready to conquer Marathon Weekend the smart way. ✅ Subscribe for more marathon training tips, injury prevention, and smarter strength strategies. Grab your FREE RunDisney Race Ready Checklist Here! Want Dr. Duane to answer your question on the podcast? Submit questions here Want to run stronger, faster, and injury-free? The Healthy Runner Academy provides you the step-by-step system to finally stay consistent, avoid burnout, and prevent nagging injuries… all with expert coaching and a supportive community behind you! Perfect for adult runners who want to: - Stop nagging injuries - Build a resilient running body - Get faster and stronger - Enjoy pain-free, consistent training Join the waitlist today and be first in line when doors open (only 3x/year) + get a special bonus to strengthen your running journey! Episodes and Resources mentioned in this episode: Listen to my previous episode on 6 Steps to Mastering runDisney Training Listen to my previous episode on my Disney Marathon Weekend Recap Conquering the Dopey Challenge Listen to my previous episode on what to do after you sign up for the Dopey challenge Listen to my previous episode with Jeff Galloway on how to implement the run walk run method for Disney training Listen to my previous episode on marathon strength training guide: run stronger with these 3 essentials here! Watch how Sonya overcame her fears to finish her first marathon in Disney by getting stronger not only physically but mentally here! Watch how Dipti went from chronic shin splints for over a year to running the Disney Dopey Challenge in 6 months here! Watch how Stephanie went from IT band pain with every long run to conquering the 48.6 mile Dopey Challenge here! A big thanks to Naboso for your support for this episode! Want to know how I prioritize achilles and foot health to prevent & heal achilles tendonitis? Kinesis board and toe splays from Naboso! Naboso's product, the Kinesis board, features dual sensory stimulation, a micro-wobble system and a single-leg platform to improve my stability for running! Click here and use code HEALTHYRUNNER for 20% off your entire Naboso order! Connect with Dr. Duane: - Instagram - @sparkhealthyrunner - Sign up for the Healthy Runner Newsletter - Join our Healthy Runner Facebook Community - Subscribe to our YouTube Channel - [email protected] - www.sparkhealthyrunner.com Listen & Subscribe: Apple Podcasts Spotify YouTube Amazon Music

Join the waitlist for Healthy Runner Academy Here! If you have ever trained perfectly… only to fall short of your goal on race day… this episode is for you. I am breaking down my Philadelphia Marathon, the lessons that cost me a PR and the wins that set me up to come back even stronger. Inside, you will learn: • The exact moment my race slipped away • How I managed pacing, fueling, and hydration with zero cramps (until I didn't) • The elevation traps most runners underestimate in Philly • Why "middle mile mindset" can make or break your race • What I will do differently next time, so you can too Race day results are never just about fitness. mindset, strategy, focus, and adaptability all play a huge role once the marathon gets real. Whether you are shooting for a PR or simply trying to run your next marathon feeling strong, this recap gives you the real behind the scenes (not just the highlight reel). ✅ Subscribe for more marathon training tips, injury prevention, and smarter strength strategies. Grab your FREE Ultimate Marathon Training Guide to Master Your Marathon Feeling Strong! There are six parts of your running journey that need to be optimized so you can run strong and last long! Learn them here Want Dr. Duane to answer your question on the podcast? Submit questions here Want to run stronger, faster, and injury-free? The Healthy Runner Academy provides you the step-by-step system to finally stay consistent, avoid burnout, and prevent nagging injuries… all with expert coaching and a supportive community behind you! Perfect for adult runners who want to: - Stop nagging injuries - Build a resilient running body - Get faster and stronger - Enjoy pain-free, consistent training Join the waitlist today and be first in line when doors open (only 3x/year) + get a special bonus to strengthen your running journey! Episodes and Resources mentioned in this episode: Listen to my previous episode on the race day mistake most runners don't see coming here! Listen to my previous episode on 7 lessons learned from not running for 42 days here! Download THE Ultimate Guide to Running Healthy without Achilles Pain Listen to my previous episode on marathon strength training guide: run stronger with these 3 essentials here! Listen to my previous episode race recap running a 23 minute PR at the Cape Cod Marathon here! Listen to my previous episode on conquering 48.6 miles as part of the Dopey Challenge here! A big thanks to CurraNz for your support for this episode! Want to know my favorite recovery supplement for runners? CurraNz is New Zealand's natural running supplement made of a strong antioxidant (polyphenol anthocyanin) found within blackcurrants. Learn more about the real science behind blackcurrant extract in my interview with Fleur Cushman in episode 233 on the Healthy Runner Podcast. Click here and use code HEALTHYRUNNER for 20% off your first order! Connect with Dr. Duane: - Instagram - @sparkhealthyrunner - Sign up for the Healthy Runner Newsletter - Join our Healthy Runner Facebook Community - Subscribe to our YouTube Channel - [email protected] - www.sparkhealthyrunner.com Listen & Subscribe: Apple Podcasts Spotify YouTube Amazon Music Website

Should you run or walk with a weighted vest to get stronger or faster? Or is it just another social media fitness fad that can lead to injury? In this episode, Dr. Duane Scotti sits down with Coach Cat from the Spark Healthy Runner team to break down the science behind weighted vest training for runners. Together, they uncover what fitness influencers often get wrong and explain when (and how) a weighted vest might actually be helpful — and when it can do more harm than good. You'll learn: - Whether weighted vests really help with bone density, weight loss, or speed - Why runners over 40 should be cautious before adding extra load - The truth behind "1 pound adds 4 pounds of pressure" on your joints - Safe alternatives to build strength without increasing injury risk - A simple, evidence-based way to strengthen your running body year-round If you've ever wondered whether a weighted vest can take your training to the next level or just add unnecessary stress to your joints, this episode is for you. 🎧 Tune in and discover how to run stronger, faster, and injury-free…no gimmicks required. There are six steps to growing in your trail running journey so you can enjoy it and stay healthy! Learn them here! Want to start running (the right way) without getting injured? Download our blueprint here! Get all of coach Cat's previous trainings here! Follow along with coach Cat's 30-Minute Treadmill workout for runners here! Listen to our previous episode on 6-Steps to get strong this winter here! Listen to our previous episode on how to build a solid foundation with base training here! Want to run stronger, faster, and injury-free? The Healthy Runner Academy provides you the step-by-step system to finally stay consistent, avoid burnout, and prevent nagging injuries — all with expert coaching and a supportive community behind you. Perfect for adult runners who want to: - Stop nagging injuries - Build a resilient running body - Get faster and stronger - Enjoy pain-free, consistent training Join the waitlist today and be first in line when doors open (only 3x/year) + get a special bonus to strengthen your running journey! ⭐️ Winter Strong Body Coaching Here! http://learn.sparkhealthyrunner.com/strong Sign up for Free Healthy Runner Newsletter here! ➡︎ https://sparkhealthyrunner.com/newsletter/ A big thanks to Naboso for your support for this episode! Want to know how I prioritize achilles and foot health to prevent & heal achilles tendonitis? Kinesis board and toe splays from Naboso! Naboso's product, the Kinesis board, features dual sensory stimulation, a micro-wobble system and a single-leg platform to improve my stability for running! Click here and use code HEALTHYRUNNER for 20% off your entire Naboso order! Connect with Coach Cat: - Email: [email protected] - Healthy Runner Facebook Community Connect with Dr. Duane: - Instagram - @sparkhealthyrunner - Sign up for the Healthy Runner Newsletter - Join our Healthy Runner Facebook Community - Subscribe to our YouTube Channel - [email protected] - www.sparkhealthyrunner.com Listen & Subscribe: Apple Podcasts Spotify YouTube Amazon Music Website

[Download] the Ultimate Guide to Mastering Your Marathon Feeling Strong Are you unintentionally sabotaging your marathon with fueling mistakes? You're not alone. Most runners over 40 struggle with energy crashes, GI issues, cramping, or bonking — and it has nothing to do with fitness and everything to do with fueling. In this episode, I'm joined by sports nutritionist, exercise physiologist, and speaker Jenn Giles, who specializes in marathon fueling for masters runners. Together, we break down the most common marathon nutrition mistakes and exactly how to fuel smarter so you can run strong from start to finish. ✅ Here's what you'll learn: - The biggest fueling mistakes runners over 40 make (and how to fix them) - Why bonking is totally preventable — if you follow this strategy - Carb loading mistakes that cause race day disaster (and what to do instead) - Exactly how many carbs per hour your body needs during a marathon - Gel vs. chews vs. real food — what REALLY works? - How underfueling leads to injuries, fatigue, and burnout - A simple race week fueling plan anyone can follow - The electrolyte formula to prevent cramping in long races If you've ever hit the wall, struggled with race day stomach issues, or faded hard after mile 18, this episode will change how you fuel forever. 🎧 Listen now and learn how to fuel your miles like a master — so you can race strong, recover faster, and enjoy marathon running for life. Want to run stronger, faster, and injury-free for your Marathon? The Healthy Runner Academy provides you the step-by-step system to finally stay consistent, avoid burnout, and prevent nagging injuries — all with expert coaching and a supportive community behind you. Perfect for adult runners who want to: - Stop nagging injuries - Build a resilient running body - Get faster and stronger - Enjoy pain-free, consistent training Join the waitlist today and be first in line when doors open (only 3x/year) + get a special bonus to strengthen your running journey! Related Resources: Listen to my previous conversation with Jenn and learn what to eat and drink before your long run here! Listen to my previous episode on marathon nutrition here! Listen to my previous episode on Beginner Marathon Training here! Listen to my previous episode on Advanced Marathon Training here! Listen to my previous episode on injury prevention for marathon training here! Listen to my previous episode on marathon strength training guide: run stronger with these 3 essentials here! Sign up for Free Healthy Runner Newsletter here! ➡︎ https://sparkhealthyrunner.com/newsletter/ A big thanks to CurraNz for your support for this episode! Want to know my favorite recovery supplement for runners? CurraNz is New Zealand's natural running supplement made of a strong antioxidant (polyphenol anthocyanin) found within blackcurrants. Learn more about the real science behind blackcurrant extract in my interview with Fleur Cushman in episode 233 on the Healthy Runner Podcast. Click here and use code HEALTHYRUNNER for 20% off your first order! Connect with Jenn Giles: - Instagram: @jenngileseat4sport - TikTok: @jenngileseat4sport - Website: www.jenngilesrd.com Connect with Dr. Duane: - Instagram - @sparkhealthyrunner - Sign up for the Healthy Runner Newsletter - Join our Healthy Runner Facebook Community - Subscribe to our YouTube Channel - [email protected] - www.sparkhealthyrunner.com Listen & Subscribe: Apple Podcasts Spotify YouTube Amazon Music Website

[Download] The Ultimate Marathon Guide to Master Your NYC Marathon Feeling Strong! Are you running the TCS New York City Marathon this year? Whether it's your first 26.2 or your fifth, this episode is your complete survival guide to race day — from the ferry ride to the finish line in Central Park! Coach Whitney LaCombe from the Spark Healthy Runner coaching team joins Dr. Duane Scotti to break down everything you need to know to make race day smooth, confident, and unforgettable. We cover: 🏃‍♀️ Race morning logistics — what time to leave, what to bring, and how to handle the start village chaos 🗽 Course experience — where the hills really hit, what the crowds are like, and how to pace yourself across the five boroughs 🎽 Expo essentials — what's worth seeing (and skipping) before race day 💧 Race strategy — fuel, hydration, and mindset tips to avoid hitting the wall 🎉 Post-race recovery & meetup tips — how to reunite with family, manage soreness, and celebrate your finish Coach Whitney has conquered NYC twice and helped countless runners do the same — so if you've ever worried about missing your corral, running out of toilet paper (yes, we go there), or hitting the wall at mile 20… this episode will calm your nerves and prepare you for your best race yet. 🎁 Download your free Marathon Blueprint Grab your copy of our Healthy Runner Marathon Blueprint for your step-by-step race week 🎧 Tune in, take notes, and run NYC with confidence — we've got your back from ferry to finish! Want to run stronger, faster, and injury-free for your Marathon? The Healthy Runner Academy provides you the step-by-step system to finally stay consistent, avoid burnout, and prevent nagging injuries — all with expert coaching and a supportive community behind you. Perfect for adult runners who want to: - Stop nagging injuries - Build a resilient running body - Get faster and stronger - Enjoy pain-free, consistent training Join the waitlist today and be first in line when doors open (only 3x/year) + get a special bonus to strengthen your running journey! Episodes and Resources mentioned in this episode: Listen or watch all of coach Whitney's previous episodes Listen to my previous episode on Beginner Marathon Training here! Listen to my previous episode on Advanced Marathon Training here! Listen to my previous episode on injury prevention for marathon training here! Listen to my previous episode on marathon strength training guide: run stronger with these 3 essentials here! A big thanks to CurraNz for your support for this episode! Want to know my favorite recovery supplement for runners? CurraNz is New Zealand's natural running supplement made of a strong antioxidant (polyphenol anthocyanin) found within blackcurrants. Learn more about the real science behind blackcurrant extract in my interview with Fleur Cushman in episode 233 on the Healthy Runner Podcast. Click here and use code HEALTHYRUNNER for 20% off your first order! Connect with coach Whitney: - Instagram: @runwhitspark - Email: [email protected] - Healthy Runner Facebook Community Connect with Dr. Duane: - Instagram - @sparkhealthyrunner - Sign up for the Healthy Runner Newsletter - Join our Healthy Runner Facebook Community - Subscribe to our YouTube Channel - [email protected] - www.sparkhealthyrunner.com Listen & Subscribe: Apple Podcasts Spotify YouTube Amazon Music Website

Want to keep running strong for decades — without dealing with the same nagging injuries? In this powerful conversation, I sat down with Coach Sara Manderscheid on the Elevate Your Running Podcast to talk all about how to make running a lifelong pursuit. We dive deep into: - How to adapt your training as you age so you can stay strong and confident in every season of life - Why strength and plyometric work are non-negotiable for injury prevention - How to tell the difference between "normal" soreness and red flags that mean you need to pause - The key mindset shifts that turn setbacks into long-term success Whether you're coming back from injury, feeling frustrated by recurring pain, or simply want to make sure you're still running well into your 40s, 50s, and beyond — this episode will help you build a body that's durable, strong, and built for the long run. 🎁 Grab your FREE 6-Step Plan to GROW in Your Running Journey: learn.sparkhealthyrunner.com/grow Listen to my previous episode with Sara on 5 Recovery Essentials Every Runner Over 40 needs here! Follow along with my 25 Minute Strength Workout for Runners (TO RUN PAIN FREE) There are six parts of your running journey that need to be optimized so you can run strong and last long! Learn them here 💥 Healthy Runner Academy is a membership for runners who want to feel stronger, more confident, and run pain-free all year long — without the overwhelm. 👉 Join the waitlist now and be the first to access our next enrollment and get exclusive bonuses! Don't miss your chance to reset your running and finish this year stronger than ever. Want to work with Dr. Duane as your running physical therapist and coach with structured rehab, strength, nutrition, and a run plan with full support and accountability to prevent your stubborn injury from coming back again? Book a call and learn more about Healthy Runner coaching here Related Resources: Listen to my previous episode with Sara on 5 Recovery Essentials Every Runner Over 40 needs here! Listen to my previous episode on Marathon Injury Prevention here! Listen to my previous episode on the 7 Lessons Learned From My Running Injury here! Listen to my previous episode on How to Return to Running After Injury here! A big thanks to Naboso for your support for this episode! Want to know how I prioritize achilles and foot health to prevent & heal achilles tendonitis? Kinesis board and toe splays from Naboso! Naboso's product, the Kinesis board, features dual sensory stimulation, a micro-wobble system and a single-leg platform to improve my stability for running! Click here and use code HEALTHYRUNNER for 20% off your entire Naboso order! Connect with Sara Manderscheid: Instagram & Threads: @elevateyourrunning and @sayrahrunshappy Website: https://elevateyourrunning.com The Elevate Your Running Podcast on Apple The Elevate Your Running Podcast on Spotify Connect with Dr. Duane: - Instagram - @sparkhealthyrunner - Sign up for the Healthy Runner Newsletter - Join our Healthy Runner Facebook Community - Subscribe to our YouTube Channel - [email protected] - www.sparkhealthyrunner.com Listen & Subscribe: Apple Podcasts Spotify YouTube Amazon Music Website

Do you find yourself running the same loop over and over… and getting bored? In this episode, Coach Duane sits down with coach Lufeng Zou from our Spark Healthy Runner team to uncover the secret to keeping running exciting, purposeful, and fun through smart route planning. You'll learn the 3 types of running routes every runner needs: - Routine Runs — familiar loops that make recovery days stress-free - Workout Routes — purposeful paths for speedwork, hills, and long runs - Exploration Runs — fun adventures (yes, even Strava Art 🎨) that bring joy back to running Whether you're training for your next half marathon or just trying to stay consistent without burning out, this episode will show you how to plan routes that build strength, keep you motivated, and help you run injury-free for life. Hit play, and let's make your running anything but boring! Want to run stronger, faster, and injury-free? The Healthy Runner Academy provides you the step-by-step system to finally stay consistent, avoid burnout, and prevent nagging injuries — all with expert coaching and a supportive community behind you. Perfect for adult runners who want to: - Stop nagging injuries - Build a resilient running body - Get faster and stronger - Enjoy pain-free, consistent training Join the waitlist today and be first in line when doors open (only 3x/year) + get a special bonus to strengthen your running journey! Episodes and Resources mentioned in this episode: Listen to coach Lu's story on getting a sub 3 hour marathon in Boston here! Sign up for Free Healthy Runner Newsletter here! ➡︎ https://sparkhealthyrunner.com/newsletter/ A big thanks to Naboso for your support for this episode! Want to know how I prioritize achilles and foot health to prevent & heal achilles tendonitis? Kinesis board and toe splays from Naboso! Naboso's product, the Kinesis board, features dual sensory stimulation, a micro-wobble system and a single-leg platform to improve my stability for running! Click here and use code HEALTHYRUNNER for 20% off your entire Naboso order! Connect with coach Lu: - Follow coach Lu on Instagram - Email: [email protected] - Healthy Runner Facebook Community Connect with Dr. Duane: - Instagram - @sparkhealthyrunner - Sign up for the Healthy Runner Newsletter - Join our Healthy Runner Facebook Community - Subscribe to our YouTube Channel - [email protected] - www.sparkhealthyrunner.com Listen & Subscribe: Apple Podcasts Spotify YouTube Amazon Music Website

[Download] The Ultimate Marathon Guide to Master Your Marathon Feeling Strong! Back-to-back world majors — Chicago and NYC — just three weeks apart. How can you train, recover, and show up strong for both without breaking down? In this episode, I sit down with returning guest Rhonda Hunt — run coach, personal trainer, lululemon ambassador, Hyrox coach, and expert in the physiology of menopause. Rhonda is an incredible leader and inspiration for women chasing big running goals beyond menopause, and she's here to share how she's preparing to tackle Chicago and NYC back-to-back. You'll learn: - How to safely train and adjust your plan for multiple marathons close together - Recovery, nutrition, and sleep hacks for masters runners - Age-specific strategies for staying injury-free in your 40s, 50s, and beyond - Strength training and cross-training tips to balance performance and recovery - Real-world lessons from Rhonda's own journey of doubling up on fall marathons If you're a masters runner with ambitious goals — whether it's two marathons or your next big PR — this episode will give you the strategies to train smarter, recover better, and keep running strong for life. 👉 Plus, grab your free Ultimate Marathon Training Guide to Master Your Marathon Feeling Strong! Want to run stronger, faster, and injury-free for your Marathon? The Healthy Runner Academy provides you the step-by-step system to finally stay consistent, avoid burnout, and prevent nagging injuries — all with expert coaching and a supportive community behind you. Perfect for adult runners who want to: - Stop nagging injuries - Build a resilient running body - Get faster and stronger - Enjoy pain-free, consistent training Join the waitlist today and be first in line when doors open (only 3x/year) + get a special bonus to strengthen your running journey! Episodes and Resources mentioned in this episode: Listen to my previous episode with Rhonda about Running Through Menopause here! Listen to my previous episode on Beginner Marathon Training here! Listen to my previous episode on Advanced Marathon Training here! Listen to my previous episode on injury prevention for marathon training here! Listen to my previous episode on marathon strength training guide: run stronger with these 3 essentials here! Sign up for Free Healthy Runner Newsletter here! ➡︎ https://sparkhealthyrunner.com/newsletter/ A big thanks to CurraNz for your support for this episode! Want to know my favorite recovery supplement for runners? CurraNz is New Zealand's natural running supplement made of a strong antioxidant (polyphenol anthocyanin) found within blackcurrants. Learn more about the real science behind blackcurrant extract in my interview with Fleur Cushman in episode 233 on the Healthy Runner Podcast. Click here and use code HEALTHYRUNNER for 20% off your first order! Connect with Rhonda Hunt: - Instagram: @rhondahuntfitness - Website: rhondahuntfitness.com - Email: [email protected] Connect with Dr. Duane: - Instagram - @sparkhealthyrunner - Sign up for the Healthy Runner Newsletter - Join our Healthy Runner Facebook Community - Subscribe to our YouTube Channel - [email protected] - www.sparkhealthyrunner.com Listen & Subscribe: Apple Podcasts Spotify YouTube Amazon Music Website

[Download] 6-Step Plan to Grow in Your Running Journey Most runners skip one of the simplest, fastest ways to get quicker, smoother, and more injury-resistant — strides. In this episode of the Healthy Runner Podcast, Dr. Duane Scotti breaks down everything you need to know about strides — the most underrated tool in your running toolbox. Whether you're chasing a marathon PR, training for your first 5K, or just want to make running feel easier, strides can change the game. You'll learn: -What strides actually are (and what they are NOT) -Why they improve speed, efficiency, and injury resilience at any age -How to perform strides step-by-step -The biggest mistakes runners make when adding strides -How to progress strides safely into your weekly routine If you've ever wondered how to run faster without risking injury — or how to finally make your form feel smooth and powerful — this episode is for you. 🎧 Press play and unlock the secret weapon pro runners use after easy runs! ✅ Download the Ultimate Marathon Training Guide to Run Pain Free Listen to my previous episode on the top 7 exercises for runners here! Listen to my previous episode on Proven 5-Step System for Lifelong Healthy Miles here! Follow along with my 25 Minute Strength Workout for Runners (TO RUN PAIN FREE) Want to run stronger, faster, and injury-free? The Healthy Runner Academy provides you the step-by-step system to finally stay consistent, avoid burnout, and prevent nagging injuries — all with expert coaching and a supportive community behind you. Perfect for adult runners who want to: - Stop nagging injuries - Build a resilient running body - Get faster and stronger - Enjoy pain-free, consistent training Join the waitlist today and be first in line when doors open (only 3x/year) + get a special bonus to reset your running journey! A big thanks to ucan for your support for this episode! Want to know what we recommend to our athletes during hard marathon training? We use EDGE Energy Gels from UCAN for those long runs! Fuel smarter during a run with the best no sugar energy gel on the market delivering up to 75+ minutes of steady energy to power your best running performance. Click here and use code HEALTHYRUNNER for 20% off your entire UCAN order! Connect with Dr. Duane: - Instagram - @sparkhealthyrunner - Sign up for the Healthy Runner Newsletter - Join our Healthy Runner Facebook Community - Subscribe to our YouTube Channel - [email protected] - www.sparkhealthyrunner.com Listen & Subscribe: Apple Podcasts Spotify YouTube Amazon Music Website

[Download] The Ultimate Recovery Guide for Runners Are you over 40 and feeling like recovery takes longer than it used to? Struggling with lingering aches, slower bounce-backs, or training fatigue that just won't quit? You're not alone — and you don't have to settle for feeling "past your prime." In this episode of the Healthy Runner Podcast, Dr. Duane Scotti is joined by Coach Sara Manderscheid, founder of Elevate Your Running Coaching in Boulder, Colorado, to uncover 5 essential recovery secrets every masters runner needs to know. Together, they break down what recovery really looks like in your 40s, 50s, and beyond — and how to shift from frustration to freedom in your running journey. You'll learn: ✅ The most common recovery mistakes runners over 40 make ✅ Specific strategies to reduce soreness and improve consistency ✅ How to build strength and endurance without burning out ✅ What no one tells you about aging and adaptation ✅ Why recovery is your secret weapon for faster, healthier running Whether you're chasing a marathon PR, coming back from injury, or simply want to feel strong and energized again — this conversation is your mid-run mindset boost and recovery roadmap. 🎁 Grab your FREE Ultimate Guide to Recovery for Runners: learn.sparkhealthyrunner.com/recovery Listen to my previous episode on the Ultimate Recovery Guide for Running here! Listen to my previous episode about Running through menopause here! Listen to my previous episode on marathon recovery here! Listen to my previous episode on 7 foam roller exercises for running recovery here! Follow along with my 25 Minute Strength Workout for Runners (TO RUN PAIN FREE) There are six parts of your running journey that need to be optimized so you can run strong and last long! Learn them here Want to work with Dr. Duane as your running physical therapist and coach with structured rehab, strength, nutrition, and a run plan with full support and accountability to optimize your recovery as a runner over 40? Book a call and learn more about Healthy Runner coaching here A big thanks to CurraNz for your support for this episode! Want to know my favorite recovery supplement for runners? CurraNz is New Zealand's natural running supplement made of a strong antioxidant (polyphenol anthocyanin) found within blackcurrants. Backed by more than 50 studies benefitting recovery and performance, CurraNz helps improve blood flow and has been my go to training partner in my personal running journey and recommend to the athletes in our program! Learn more about the real science behind blackcurrant extract in my interview with Fleur Cushman in episode 233 on the Healthy Runner Podcast. Click here and use code HEALTHYRUNNER for 20% off your first order! Connect with Sara Manderscheid: Instagram & Threads: @elevateyourrunning and @sayrahrunshappy Website: https://elevateyourrunning.com The Elevate Your Running Podcast on Apple The Elevate Your Running Podcast on Spotify Connect with Dr. Duane: - Instagram - @sparkhealthyrunner - Sign up for the Healthy Runner Newsletter - Join our Healthy Runner Facebook Community - Subscribe to our YouTube Channel - [email protected] - www.sparkhealthyrunner.com Listen & Subscribe: Apple Podcasts Spotify YouTube Amazon Music Website

[Download] The Ultimate Achilles Guide for Runners Still dealing with stubborn Achilles pain — even after trying rest, PT, or all the "right" exercises? You're not alone… and chances are, you might be making one of the most common mistakes that's actually stopping your tendon from healing. In this special Q&A episode, Dr. Duane Scotti answers your most asked questions about insertional vs. mid-portion Achilles tendonitis, running with pain, heel drops, shoes, recovery timelines, and more. - Should you stop running completely? - Are heel drops hurting or helping? - How often should you do Achilles exercises? - What's the right way to return to running after a flare-up? You'll also hear inspiring success stories from real runners like: John (who broke a 30-year injury cycle at age 61), Nupoor (who avoided surgery after 2 years of pain), and Carrie (who returned to running after 13 years off!) If you're confused, frustrated, or just want to make sure you're doing the right things — this is the episode for you! 🎧 Listen now to finally get clarity on your Achilles recovery plan and take the next step toward pain-free running. ✅ Download the Ultimate Guide to Running Healthy Without Achilles Pain Return to Running Program without Achilles Pain here Listen to my previous episode on insertional achilles tendinopathy treatment here! Listen to my previous episode on the Best Running Shoes for Achilles Tendonitis Listen to my previous episode on Running Again After Insertional Achilles Tendinopathy Surgery with Tina Muir Listen to my previous episode with Lisa who overcame achilles tendonitis to run double digit long runs for the first time in her life! Learn how to get rid of achilles pain to run pain free in 5 minutes! Follow along with my 25 Minute Strength Workout for Runners (TO RUN PAIN FREE) There are six parts of your running journey that need to be optimized so you can run strong and last long! Learn them here Want to work with Dr. Duane as your running physical therapist and coach with structured achilles rehab, strength, nutrition, and a run plan with full support and accountability to overcome your achilles tendonitis and keep it from coming back again? Book a call and learn more about Healthy Runner coaching here 💥 Healthy Runner Academy is a membership for runners who want to feel stronger, more confident, and run pain-free all year long — without the overwhelm. 👉 Join the waitlist now and be the first to access our next enrollment and get exclusive bonuses! Don't miss your chance to reset your running and finish this year stronger than ever. A big thanks to Naboso for your support for this episode! Want to know how I prioritize achilles and foot health to prevent & heal achilles tendonitis? Kinesis board and toe splays from Naboso! Naboso's product, the Kinesis board, features dual sensory stimulation, a micro-wobble system and a single-leg platform to improve my stability for running! Click here and use code HEALTHYRUNNER for 20% off your entire Naboso order! Connect with Dr. Duane: - Instagram - @sparkhealthyrunner - Sign up for the Healthy Runner Newsletter - Join our Healthy Runner Facebook Community - Subscribe to our YouTube Channel - [email protected] - www.sparkhealthyrunner.com Listen & Subscribe: Apple Podcasts Spotify YouTube Amazon Music Website

Ever felt like you did everything right in your training — strength work, recovery, stretching, sleep — and still got injured? You're not alone… and it's not your fault. In this powerful episode of the Healthy Runner Podcast, I'm joined by Dr. Victoria Sekely — a fellow running physical therapist and coach — to unpack the real truth about running injuries that social media often leaves out. We dive deep into: ✅ Why runners still get injured even when they follow "perfect" plans ✅ How social media sets unrealistic expectations around injury prevention ✅ The hidden danger of perfectionism in training ✅ What proactive injury prevention really looks like ✅ How to shift your mindset during setbacks so you can keep moving forward If you're over the guilt, the blame, and the confusion that comes with injuries, this episode will give you a refreshing dose of truth and empowerment. 🎁 Grab my free Ultimate Guide to Returning to Running after Injury here! Listen to my previous episode with Victoria on marathon tips to train smart and run strong here! Listen to my previous episode on how to prevent running injuries with a 5 step system here! Listen to my previous episode on marathon injury prevention here! Follow along with my 25 Minute Strength Workout for Runners (TO RUN PAIN FREE) There are six parts of your running journey that need to be optimized so you can run strong and last long! Learn them here Want to work with Dr. Duane as your running physical therapist and coach with structured rehab, strength, nutrition, and a run plan with full support and accountability to overcome your stubborn running injury and keep it from coming back again? Book a call and learn more about Healthy Runner coaching here A big thanks to CurraNz for your support for this episode! Want to know my favorite recovery supplement for runners? CurraNz is New Zealand's natural running supplement made of a strong antioxidant (polyphenol anthocyanin) found within blackcurrants. Backed by more than 50 studies benefitting recovery and performance, CurraNz helps improve blood flow and has been my go to training partner in my personal running journey and recommend to the athletes in our program! Learn more about the real science behind blackcurrant extract in my interview with Fleur Cushman in episode 233 on the Healthy Runner Podcast. Click here and use code HEALTHYRUNNER for 20% off your first order! Connect with Victoria Sekely: - Learn more about Victoria and Train Smart Run Strong - Follow Victoria on Instagram and TikTok - Listen to the Train Smart and Run Strong Podcast Connect with Dr. Duane: - Instagram - @sparkhealthyrunner - Sign up for the Healthy Runner Newsletter - Join our Healthy Runner Facebook Community - Subscribe to our YouTube Channel - [email protected] - www.sparkhealthyrunner.com Listen & Subscribe: Apple Podcasts Spotify YouTube Amazon Music Website

Become a member of Healthy Runner Academy here! Tired of stretching, foam rolling, or buying new shoes — only to still end up injured? In this episode, Dr. Duane Scotti pulls back the curtain on the real system that helps adult runners stay strong, consistent, and injury-free. You'll learn the exact 5-stage framework used inside the Healthy Runner Program to prevent injuries before they start — so you can train smarter, avoid setbacks, and hit your race goals with confidence. Whether you're starting fresh, bouncing back from an injury, or chasing a new PR… this system works because it evolves with you. 🎯 What You'll Learn: Why injury prevention isn't just about stretching or recovery tools How to build a solid foundation before adding mileage or speed The truth about strength training, mobility, and fueling for healthy running A clear 5-stage roadmap you can follow to run for life, pain-free Ready to stop guessing and start running strong? Become a member of Healthy Runner Academy here: https://learn.sparkhealthyrunner.com 👉 Plus, grab your free How to Grow as a Runner Framework! Want the structured strength, nutrition, and a run plan with full support and accountability to develop a stronger running body during your training? Book a call and learn more about Healthy Runner Coaching here! Episodes and Resources mentioned in this episode: Listen to my previous episode on marathon specific injury prevention here! Listen to my previous episode on preventing IT band syndrome during marathon training Listen to my previous episode on how to prevent plantar fasciitis this summer here! Sign up for Free Healthy Runner Newsletter here! ➡︎ https://sparkhealthyrunner.com/newsletter/ Want Dr. Duane to answer your question on the podcast? Submit questions here A big thanks to ucan for your support for this episode! Want to know what we recommend to our athletes during hard marathon training? We use EDGE Energy Gels from UCAN for those long runs! Fuel smarter during a run with the best no sugar energy gel on the market delivering up to 75+ minutes of steady energy to power your best running performance. Click here and use code HEALTHYRUNNER for 20% off your entire UCAN order! Connect with Dr. Duane: - Instagram - @sparkhealthyrunner - Sign up for the Healthy Runner Newsletter - Join our Healthy Runner Facebook Community - Subscribe to our YouTube Channel - [email protected] - www.sparkhealthyrunner.com Listen & Subscribe: Apple Podcasts Spotify iHeartRadio Amazon Music Website

[Download] The Ultimate Achilles Guide for Runners Is stubborn Achilles pain keeping you from running the way you want to? In this powerful episode, we sit down with a former professional runner and CEO of Running for Real, Tina Muir who shares her personal journey through insertional Achilles tendinopathy — from the frustration of chronic pain to the difficult decision to undergo surgery, and ultimately, her triumphant return to running. You'll hear what it really takes to recover both physically and mentally, how she navigated setbacks, and what made the biggest difference in finally running pain-free. Whether you're managing heel pain now, considering surgery, or want to avoid it altogether, this conversation is filled with real talk, hard-earned wisdom, and hope. 🎯 Plus, don't miss the free resource we created to help you on your own journey: ✅ Download the Ultimate Guide to Running Healthy Without Achilles Pain Return to Running Program without Achilles Pain here Listen to my previous episode with Tina on becoming a sustainable runner here! Listen to my previous episode on insertional achilles tendinopathy treatment here! Listen to my previous episode on the Best Running Shoes for Achilles Tendonitis Listen to my previous episode with Lisa who overcame achilles tendonitis to run double digit long runs for the first time in her life! Learn how to get rid of achilles pain to run pain free in 5 minutes! Follow along with my 25 Minute Strength Workout for Runners (TO RUN PAIN FREE) There are six parts of your running journey that need to be optimized so you can run strong and last long! Learn them here Want to work with Dr. Duane as your running physical therapist and coach with structured achilles rehab, strength, nutrition, and a run plan with full support and accountability to overcome your achilles tendonitis and keep it from coming back again? Book a call and learn more about Healthy Runner coaching here A big thanks to Naboso for your support for this episode! Want to know how I prioritize achilles and foot health to prevent & heal achilles tendonitis? Kinesis board and toe splays from Naboso! Naboso's product, the Kinesis board, features dual sensory stimulation, a micro-wobble system and a single-leg platform to improve my stability for running! Click here and use code HEALTHYRUNNER for 20% off your entire Naboso order! Connect with Tina Muir: - Order your copy of the book Becoming a Sustainable Runner - Learn more about Tina and Running for Real - Follow Tina on Instagram - Listen to the Running for Real Podcast Connect with Dr. Duane: - Instagram - @sparkhealthyrunner - Sign up for the Healthy Runner Newsletter - Join our Healthy Runner Facebook Community - Subscribe to our YouTube Channel - [email protected] - www.sparkhealthyrunner.com Listen & Subscribe: Apple Podcasts Spotify iHeartRadio Amazon Music Website

Join Team 26.2 before it's too late! 🏃‍♂️ Ready to run your strongest marathon yet? In this special episode, Coach Duane shares an exciting announcement: Team 26.2, the only group marathon training program built for lifelong injury-free running, is officially open — but only for 5 days! If you're tired of nagging injuries, confused by cookie-cutter training plans, or just want to feel confident heading into your next marathon… this is for you. Team 26.2 is designed specifically for adult runners who want to train smarter, stay healthy, and finally reach their marathon goals with structure, support, and strength. Inside this episode: -Why most marathon training plans fail adult runners -What makes Team 26.2 different from anything else out there -The 3 core elements that will help you run faster and avoid injuries -Why you can't wait — doors close soon and won't open again until June 2026 🎯 Join the team before it's too late → https://learn.sparkhealthyrunner.com/team26point2 Listen to my previous episode on Beginner Marathon Training here! Listen to my previous episode on Advanced Marathon Training here! Listen to my previous episode on Avoiding Injuries while Marathon Training here! Listen to my previous episode on marathon strength training guide: run stronger with these 3 essentials here! Sign up for Free Healthy Runner Newsletter here! ➡︎ https://sparkhealthyrunner.com/newsletter/ There are six parts of your running journey that need to be optimized so you can run strong and last long! Learn them here Want Dr. Duane to answer your question on the podcast? Submit questions here Connect with Dr. Duane: - Instagram - @sparkhealthyrunner - Sign up for the Healthy Runner Newsletter - Join our Healthy Runner Facebook Community - Subscribe to our YouTube Channel - [email protected] - www.sparkhealthyrunner.com Listen & Subscribe: Apple Podcasts Spotify iHeartRadio Amazon Music Website

Apply for Marathon Strong Coaching here (limited spots)! Are you tired of injuries derailing your marathon dreams? You're not alone—70% of runners get injured during marathon training. But it doesn't have to be that way. In this game-changing episode, Dr. Duane Scotti—physical therapist, running coach, and founder of Spark Healthy Runner—shares the proven 6-step framework he's used to help thousands of runners train smart, stay strong, and cross the 26.2 finish line pain-free. Whether you're a first-time marathoner or a seasoned runner who's been stuck in the injury cycle, this episode will show you exactly what it takes to stay healthy from week 1 through race day. No fluff—just science-backed, real-world strategies that work. 🎯 Inside this episode, you'll learn: Why most marathon injuries happen (hint: it's not your shoes) The secret to smart training progression The #1 pacing mistake runners make—and how to fix it How to properly taper, fuel, and strength train to injury-proof your body Real stories of runners who broke the injury cycle and crushed their marathon goals 💥 Ready to finally train strong and finish proud? This episode is your blueprint for injury-free marathon success! 👉 Plus, grab your free Ultimate Marathon Training Guide to Master Your Marathon Feeling Strong! Want the structured strength, nutrition, and a run plan with full support and accountability to develop a stronger running body for your marathon? Book a call and learn more about Strong Marathon Coaching here! Episodes and Resources mentioned in this episode: Listen to my previous episode on Beginner Marathon Training here! Listen to my previous episode on Advanced Marathon Training here! Listen to my previous episode on marathon strength training guide: run stronger with these 3 essentials here! Sign up for Free Healthy Runner Newsletter here! ➡︎ https://sparkhealthyrunner.com/newsletter/ There are six parts of your running journey that need to be optimized so you can run strong and last long! Learn them here Want Dr. Duane to answer your question on the podcast? Submit questions here A big thanks to CurraNz for your support for this episode! Want to know my favorite recovery supplement for runners? CurraNz is New Zealand's natural running supplement made of a strong antioxidant (polyphenol anthocyanin) found within blackcurrants. Backed by more than 50 studies benefitting recovery and performance, CurraNz helps improve blood flow and has been my go to training partner in my personal running journey and recommend to the athletes in our program! Learn more about the real science behind blackcurrant extract in my interview with Fleur Cushman in episode 233 on the Healthy Runner Podcast. Click here and use code HEALTHYRUNNER for 20% off your first order! Connect with Dr. Duane: - Instagram - @sparkhealthyrunner - Sign up for the Healthy Runner Newsletter - Join our Healthy Runner Facebook Community - Subscribe to our YouTube Channel - [email protected] - www.sparkhealthyrunner.com Listen & Subscribe: Apple Podcasts Spotify Stitcher Google Play iHeartRadio Amazon Music Website

Apply for Marathon Strong Coaching here (limited spots)! Think running a sub-3 marathon is only for elite athletes? Think again. Whether you're a fast-track competitor, an ultra runner looking to pivot, or a dedicated recreational runner — cracking that 3-hour barrier is possible… with the right plan. In this episode, our marathon training expert, coach Lufeng Zou from our Spark Healthy Runner coaching team breaks down the exact fitness benchmarks, weekly mileage, and key training strategies you need to finally make that sub-3 dream a reality — plus 6 game-changing training tips and 5 in-race tactics that separate the runners who just miss the mark from those who cross the finish line at 2:59. Coach Lu shares all of this and more: - Who can run a sub 3 hour marathon - What does my running fitness need to be to run a sub 3 hour - When should I try to run a sub 3 hour marathon - How to train for a sub 3 hour marathon - Sub 3 marathon training for a fast track athlete - Running a 3 hour marathon for an ultra runner - How to progress to a sub 3 marathon time as a recreational runner - How many miles should I run a week to run a sub 3 marathon - 6 Training Tips for a Sub 3 Marathon - 5 Race tips for a sub 3 Marathon - Misconception about running a sub 3 hour marathon Get all of coach Lu's previous episodes as well as his full bio here ✅ Subscribe for more marathon training tips, injury prevention, and smarter strength strategies. Grab your FREE Ultimate Marathon Training Guide to Master Your Marathon Feeling Strong! There are six parts of your running journey that need to be optimized so you can run strong and last long! Learn them here Want Dr. Duane to answer your question on the podcast? Submit questions here Want the structured strength, nutrition, and a run plan with full support and accountability to develop a strong running body for your marathon? Book a call and learn more about Strong Marathon Coaching here! Episodes and Resources mentioned in this episode: Listen to my previous episode on Advanced Marathon Training here! Listen to my previous episode on marathon strength training guide: run stronger with these 3 essentials here! Listen to coach Lu's story on getting a sub 3 hour marathon in Boston here! Listen to my previous episode race recap running a 23 minute PR at the Cape Cod Marathon here! A big thanks to ucan for your support for this episode! Want to know what we recommend to our athletes during hard marathon training? We use EDGE Energy Gels from UCAN for those long runs! Fuel smarter during a run with the best no sugar energy gel on the market delivering up to 75+ minutes of steady energy to power your best running performance. Click here and use code HEALTHYRUNNER for 20% off your entire UCAN order! Connect with coach Lu: - Follow coach Lu on Instagram - Email: [email protected] - Healthy Runner Facebook Community Connect with Dr. Duane: - Instagram - @sparkhealthyrunner - Join Our Healthy Runner Facebook Community - Subscribe to our YouTube Channel - [email protected] - www.sparkhealthyrunner.com Listen & Subscribe: Apple Podcasts Spotify Stitcher Google Play iHeartRadio Amazon Music Website

Apply for Marathon Strong Coaching here (limited spots)! Ever trained harder than ever for a marathon — nailed every long run, crushed the speed work, felt stronger than ever — only to have race day fall apart? That's exactly what happened during my 5th marathon at the Steel Rail Marathon. I made one key mistake that completely sabotaged my race… and it had nothing to do with how fit I was. In this episode, I'm sharing what went wrong, why it happened, and how you can avoid making the same costly error — especially if you're chasing a PR, qualifying time, or just want to run strong and healthy to the finish. 👉 If you believe more is always better… think again. 🎯 Whether you're training for your first marathon or your fifteenth, this lesson could save your race. I breakdown all of this and more: - What my marathon training looked like - Where things started going wrong - The mistake I didn't realize I was making - What I would do differently - Your next step to train smarter for your marathon ✅ Subscribe for more marathon training tips, injury prevention, and smarter strength strategies. Grab your FREE Ultimate Marathon Training Guide to Master Your Marathon Feeling Strong! There are six parts of your running journey that need to be optimized so you can run strong and last long! Learn them here Want Dr. Duane to answer your question on the podcast? Submit questions here Want the structured strength, nutrition, and a run plan with full support and accountability to develop a strong running body for your marathon? Book a call and learn more about Strong Marathon Coaching here! Episodes and Resources mentioned in this episode: Listen to my previous episode on 7 lessons learned from not running for 42 days here! Download THE Ultimate Guide to Running Healthy without Achilles Pain Listen to my previous episode on marathon strength training guide: run stronger with these 3 essentials here! Listen to my previous episode race recap running a 23 minute PR at the Cape Cod Marathon here! Listen to my previous episode on conquering 48.6 miles as part of the Dopey Challenge here! Listen to my previous episode with Jason Fitzgerald about building mental resilience here! Connect with Dr. Duane: - Instagram - @sparkhealthyrunner - Join Our Healthy Runner Facebook Community - Subscribe to our YouTube Channel - [email protected] - www.sparkhealthyrunner.com Listen & Subscribe: Apple Podcasts Spotify Stitcher Google Play iHeartRadio Amazon Music Website

Apply for Marathon Strong Coaching here (limited spots)! Struggling to get stronger without sabotaging your marathon training? You're not alone—and you don't have to choose between getting faster or staying injury-free. In this episode, we're breaking down 3 game-changing strength training strategies that will finally help you train smarter, not harder. Whether you're aiming for a personal best or just want to finish strong without aches and setbacks, these are the tools most runners are missing. You'll learn: 💪 The essential strength moves every distance runner should be doing (no more guesswork). 🛡️ The exact injury-prevention blueprint that keeps you running healthy when mileage climbs. 🧠 The smart training integration tactics to balance strength and miles without burning out. 🎙️ Real-world insight from a running physical therapist and coach who's helped countless runners crush their marathon goals. This isn't about lifting heavy or spending hours in the gym—it's about working smarter so your legs, lungs, and mindset are fully prepared to perform. ✅ If you've ever felt overwhelmed trying to fit it all in… ✅ If you're tired of minor injuries derailing your training… ✅ If you want to feel strong, powerful, and proud at your next finish line... This episode is your strength training shortcut to marathon success. Tune in now and take control of your running future! [Download] Strong Glute Guide Follow along with my 25 Minute Strength Workout for Runners (TO RUN PAIN FREE) Listen to my previous episode on 6 Steps to building a stronger body during winter here! Listen to my previous episode on why strength training is your foundation for running here! Listen to my previous episode on how to build a solid foundation for your race with base training here! Grab your FREE Ultimate Marathon Training Guide to Master Your Marathon Feeling Strong! There are six parts of your running journey that need to be optimized so you can run strong and last long! Learn them here Want Dr. Duane to answer your question on the podcast? Submit questions here Want the structured strength, nutrition, and a run plan with full support and accountability to develop a strong running body for your marathon? Book a call and learn more about Strong Body Marathon Coaching here! A big thanks to Naboso for your support for this episode! Want to know how I prioritize foot health as a runner? Kinesis board and toe splays from Naboso. Naboso's Kinesis board features dual sensory stimulation, a micro-wobble system and a single-leg platform to improve my stability for running! Click here and use code HEALTHYRUNNER for 20% off your entire Naboso order! Connect with Dr. Duane: - Instagram - @sparkhealthyrunner - Join Our Healthy Runner Facebook Community - Subscribe to our YouTube Channel - [email protected] - www.sparkhealthyrunner.com Listen & Subscribe: Apple Podcasts Spotify Stitcher Google Play iHeartRadio Amazon Music Website

[Download] Nutrition Blueprint Can you run a half marathon on potatoes instead of gels? Should you eat before a 5 a.m. run? What the heck should you eat after a hard 5K and before a cooldown? In this listener-powered Q&A episode, Brooke Czarnecki, RDN from our Spark Healthy Runner team tackles all the questions runners are actually asking — from ideal running weight and fueling clean to protein confusion, hydration tips, and supplement breakdowns. We cover: ✔️ Real food vs. gels for long runs ✔️ Fueling for shorter efforts like 5Ks ✔️ Protein timing and how it changes based on training ✔️ Thoughts on Nuun vs. LMNT electrolytes ✔️ Vegan/vegetarian options that aren't protein shakes ✔️ What to eat if you hate bananas (yes, seriously!) ✔️ Collagen, creatine, turmeric… are they worth it? Plus a rapid-fire lightning round to wrap it all up. If you're a runner who wants clarity without the confusion, this episode is for you. 🎙️ Let's take the guesswork out of fueling your runs — hit play and dive in! Links and Resources from the show: - Get all of Brooke's previous episodes on the podcast in one place! - Listen to my previous episode on how injury and nutrition guidance sparked Rachel's first marathon success! - Listen to my previous episode on How to Eat Like a Runner - Listen to my previous episode on hydration and electrolytes for running If you are a runner who is looking for an individualized nutrition plan and want to prevent under-fueling so you can run strong and last long then you can begin to work with Brooke within our 1:1 signature Healthy Runner Coaching program here. Want Dr. Duane or Brooke to answer your question on the podcast? Submit questions here A big thanks to ucan for your support for this episode! Want to know how I prioritize fueling my long runs and races? Ucan's Edge gels which taste AMAZING and go down so smoothly! Click here to get a FREE UCAN Edge starter pack (you'll just pay the cost of shipping), and use code HEALTHYRUNNER for 20% off your entire UCAN order! Connect with Brooke: - Instagram: @intentfulnutrition - Email: [email protected] - Healthy Runner Facebook Community - Actively Fueled Podcast on Spotify Connect with Dr. Duane - Instagram - @sparkhealthyrunner - Join Our Healthy Runner Facebook Community - Subscribe to our YouTube Channel - [email protected] - www.sparkhealthyrunner.com Listen & Subscribe: Apple Podcasts Spotify Stitcher Google Play iHeartRadio Amazon Music Website

Download 7 Recovery Tips for Running here! You asked... and I'm answering! From treadmill-to-road transitions, downhill race strategies, ultra marathon pacing, to foam rollers vs massage guns — I'm tackling all your running questions, head-on. Whether you're bouncing back from injury, training for your first ultra, or just wondering if ice baths actually work — I've got you covered. And hey… if you stick around 'til the end, I'm sharing my favorite holiday, Disney character, dream race, AND my personal fight mantras that keep me going when things get tough. If you want your question answered on the next one of these, you can submit your question using this link! The following questions were answered and I cover even more during this fun and informative episode! - How to transition from treadmill running to road running - Best strategy when the first half of the race is all downhill - Average pace when running an ultra marathon - Strength training for ultra marathons - What exercise is most important in keeping runners running - How to build muscle in the quads after meniscus repair surgery - How much treadmill running should I do to maintain cardio fitness as a part time runner - Partial plantar fascia tear vs. plantar fasciitis rehab - Foam roller versus massage gun - Compression socks - Do ice baths really work - Best running gear: sunglasses, hand held water bottles, and sports bras - Duane's favorite holiday, disney character, dream race, and my personal fight mantras Listen to my previous episode answering your running injury and recovery questions here! Listen to my previous episode on foam rolling here! [Download] Plantar Fasciitis FREE E-book Learn my 7 foam rolling exercises to optimize your running recovery here! Want a stronger running body so you can stay healthy during your next training cycle to crush your running goals? Get the structured run and strength plan with motivation and accountability to enjoy lifelong injury free running by booking a call and learn more about Healthy Runner coaching here! Get the full deep dive story on how Duane Scotti became a healthy runner A big thanks to Naboso for your support for this episode! Want to know how I prioritize foot health as a runner? Kinesis board and toe splays from Naboso. Naboso's Kinesis board features dual sensory stimulation, a micro-wobble system and a single-leg platform to improve my stability for running! Click here and use code HEALTHYRUNNER for 20% off your entire Naboso order! Connect with Dr. Duane: - Instagram - @sparkhealthyrunner - Join Our Healthy Runner Facebook Community - Subscribe to our YouTube Channel - [email protected] - www.sparkhealthyrunner.com Listen & Subscribe: Apple Podcasts Spotify Stitcher Google Play iHeartRadio Amazon Music Website

[Download] The Ultimate Recovery Guide for Runners Are you feeling worn out but short on time? In just five minutes, you can recharge your body and mind with these quick self-care practices designed specifically for busy runners like you. Let's dive in and discover how to boost your energy and keep your running game strong! Tia Graham who is a bestselling author, keynote and TED speaker, and Founder of Arrive At Happy and The Calm Working Moms Collective. She has certifications in applied neuroscience, positive psychology, coaching, and she is a Certified Chief Happiness Officer. Self care practices are essential for proper recovery as a runner and is a key step in allowing you to grow in your running journey! Tia shares her expertise in optimizing self care and provides you with 10 self-care strategies that you can do in 5 minutes or less even if you're a busy runner always on the go! Download Tia's 30 Self-Care Practices Playbook here! Listen to my previous episode on the Ultimate Recovery Guide for Running here! Listen to my previous episode about meditation and running here! Listen to my previous episode on self care tips for runners here! Listen to my previous episode about why I quit my job to pursue my passion to improve my mental health here! Follow along with my 25 minute strength training routine for runners here! There are 6-steps to growing as a runner and recovery is one of them! Learn all six within this FREE e-book! Want a stronger mind and running body so you can stay healthy during your next training cycle to crush your running goals? Get the structured run and strength plan with motivation and accountability to balance recovery so you can enjoy lifelong injury free running by booking a call and learn more about Healthy Runner coaching here! Get the full deep dive story on how Duane Scotti became a healthy runner A big thanks to Naboso for your support for this episode! Want to know how I prioritize recovery from running to prevent injuries? Neuro Stick, Recovery Ball, recovery socks and toe splays from Naboso! Naboso's products stimulate your nerves to improve circulation and allow your tissues to heal from running. Click here and use code HEALTHYRUNNER for 20% off your entire Naboso order! Connect with Tia Graham: -Instagram - @tia.e.graham & @arriveathappy -Calm Working Moms Collective -YouTube -LinkedIn Connect with Dr. Duane: - Instagram - @sparkhealthyrunner - Join Our Healthy Runner Facebook Community - Subscribe to our YouTube Channel - [email protected] - www.sparkhealthyrunner.com Listen & Subscribe: Apple Podcasts Spotify Stitcher Google Play iHeartRadio Amazon Music Website

[Download] Race Day Blueprint: 10 Tips to Crush Your Half Marathon! Have you been half marathon training and you're worried that you won't be ready for success for your big race day? Race day can be both exciting and nerve-wracking, but with the right strategies, you can set yourself up for success! Coach Whitney LaCombe from our Spark Healthy Runner team is back on the podcast to share her proven half marathon strategies for race day success! In this episode, coach Whitney and Dr. Duane Scotti dive into the ultimate race day strategy to help you master your half marathon with pre-race rituals to pacing tips, ensuring you cross that finish line with confidence and a smile! We'll provide valuable insights on how to make a race day plan, half marathon pacing strategy, half marathon nutrition, hydration, adjusting for adverse weather, and mental strategies to use during your half marathon Whether you're a seasoned half marathoner or gearing up for your first 13.1 miles, this episode is packed with tips and tricks to ensure you cross that finish line strong and so you can go on to enjoy lifelong injury free running after your half marathon! There are six parts of your running journey that need to be optimized so you can run strong and last long! Learn them here Want Dr. Duane to answer your question on the podcast? Submit questions here Related Resources: Listen or watch all of coach Whitney's previous episodes Listen to my previous episode on half marathon fueling here! Listen to my previous episode on the top 5 half marathon mistakes to avoid here! Listen to my previous episode on unlocking my fastest half marathon time in 7 years here! Listen to my previous episode on half marathon prep the week before your race here! Listen to our previous episode on how to pack for a destination half marathon here Listen to our previous episode on running gear for your half marathon race here Listen to my previous episode on mantras and mental strategies for your half marathon here Want the structured run and strength plan with motivation and accountability to reach your highest running potential and crush your summer running? Book a call to learn more about Healthy Runner coaching A big thanks to ucan for your support for this episode! Click here to get a FREE UCAN Edge starter pack (you'll just pay the cost of shipping), and use code HEALTHYRUNNER for 20% off your next UCAN order. Connect with coach Whitney: - Instagram: @runwhitspark - Email: [email protected] - Healthy Runner Facebook Community Connect with Dr. Duane: - Instagram - @sparkhealthyrunner - Join Our Healthy Runner Facebook Community - Subscribe to our YouTube Channel - [email protected] - www.sparkhealthyrunner.com Listen & Subscribe: Apple Podcasts Spotify Stitcher Google Play iHeartRadio Amazon Music Website

[Download] The Ultimate Runner's Knee Guide to Pain Free Running The Truth About Running & Knee Pain - What Your Doctor Might Not Tell You! Are you sidelining your runs because of nagging knee pain? Have you been told that running will wear down your joints and lead to arthritis? You're not alone…but what if I told you that advice might not be the whole story? In this episode, we're uncovering the hidden truths about running and knee pain that your doctor might not have shared. We'll bust common myths about arthritis, marathon training, and joint health—backed by science and real-life stories from runners just like you. What you'll learn: - Does running actually cause arthritis? (Hint: The research says otherwise!) - Why 25% of marathoners are told to stop running—and why they shouldn't. - The top risk factors for arthritis (that have nothing to do with running). - 3 proven ways to overcome knee pain and keep running strong! As a running physical therapist and coach, I've helped over 500 runners just like you return to pain-free running, conquer races, and build bulletproof knees—even in their 40s, 50s, and beyond! If you're feeling stuck, frustrated, or worried about knee pain, this episode will give you hope, confidence, and a game plan to keep running for years to come. If you're ready to challenge yourself, stay active, and run pain-free—this episode is for YOU! Return to Running Program without Knee Pain here Follow along with my 25 Minute Strength Workout for Runners (TO RUN PAIN FREE) Listen to my previous episode about the truth about patellofemoral pain syndrome here! Listen to my previous episode on knee pain demystified: Is it Runner Knee of IT Band Syndrome? here! Listen to my previous episode on 5 Mistakes You're Making to Get Rid of Your Knee Pain here! Listen to my previous episode with Lindsay who overcame Runner's Knee to Conquer her Half Marathon PAIN FREE here! There are six parts of your running journey that need to be optimized so you can run strong and last long! Learn them here Want Dr. Duane to answer your question on the podcast? Submit questions here Want to work with Dr. Duane as your running physical therapist and coach with structured achilles rehab, strength, nutrition, and a run plan with full support and accountability to overcome your knee pain and keep it from coming back again? Book a call and learn more about Healthy Runner coaching here A big thanks to Naboso for your support for this episode! Want to know how I prioritize total leg health to prevent injuries? Kinesis board and toe splays from Naboso! Naboso's product, the Kinesis board, features dual sensory stimulation, a micro-wobble system and a single-leg platform to improve my stability for running! Click here and use code HEALTHYRUNNER for 20% off your entire Naboso order! Connect with Dr. Duane: - Instagram - @sparkhealthyrunner - Join Our Healthy Runner Facebook Community - Subscribe to our YouTube Channel - [email protected] - www.sparkhealthyrunner.com Listen & Subscribe: Apple Podcasts Spotify Stitcher Google Play iHeartRadio Amazon Music Website

Think you don't have enough time to train for a race? Between work, family, and all the little things life throws at us—laundry, kids' activities, social events—it can feel impossible to fit in consistent running. But here's the truth: You can train smarter, set realistic goals, and make progress—even with a packed schedule. In this episode, we're breaking down the mindset shifts, planning strategies, and key training adjustments you need to grow as a runner without burning out. Coach Cat from our Spark Healthy Runner team is going to share how she balances training for ultra marathon races while juggling a busy life has got you covered with her ultimate cross training tips for runners! You will learn about all of this and more in this episode! - How to plan your running when time is limited - Realistic running goals with a busy life - What to give up with limited time during training - Adjusting running expectations while maximizing time management - Biggest training mistakes busy runners make - How to manage training with limited time - Time-based training versus distance-based running - Misconception of training with limited time There are six steps to growing in your trail running journey so you can enjoy it and stay healthy! Learn them here! Get all of coach Cat's previous trainings here! Follow along with coach Cat's 30-Minute Treadmill workout for runners here! Listen to our previous episode on 6-Steps to get strong this winter here! Listen to our previous episode on how to build a solid foundation with base training here! Want structured guidance on how to balance your running with your busy life with full accountability and support from our team to reach your next running goal? Learn more about our program here A big thanks to ucan for your support for this episode! Do you want to know how I power my runs and strength sessions when time is limited? I never run out of energy because I fuel with Energy gels from UCAN. Fuel smarter during a run with the best no sugar energy gel on the market delivering up to 75+ minutes of steady energy to power your best running performance. Click here to try 4 EDGE gels for free and use code HEALTHYRUNNER for 20% off your entire UCAN order! Connect with coach Cat: - Email: [email protected] - Healthy Runner Facebook Community Connect with Dr. Duane: - Instagram - @sparkhealthyrunner - Join Our Healthy Runner Facebook Community - Subscribe to our YouTube Channel - [email protected] - www.sparkhealthyrunner.com Listen & Subscribe: Apple Podcasts Spotify Stitcher Google Play iHeartRadio Amazon Music Website

[Download] Marathon Training to Run Strong and Last Long! You did it — you signed up for the Run Disney Dopey Challenge! Now reality is setting in… 48.6 miles over four days is no joke, and you might be wondering… Where do I even start with training?...How do I prevent injuries along the way?...What if I don't have enough time to train? In this episode, I'm breaking down the key steps you need to take NOW (not in June) to set yourself up for success. You'll hear inspiring stories from runners just like you who overcame injuries, built strength, and finished Dopey feeling strong and pain-free. From proper strength training and adjusting your mindset to avoiding the biggest training mistakes, this episode will give you a clear roadmap to get started the right way! Let's dive into your Dopey Challenge training journey together! Listen to my previous episode on 6 Steps to Mastering runDisney Training Listen to my previous episode on my Disney Marathon Weekend Recap Conquering the Dopey Challenge Listen to my previous episode with Jeff Galloway on how to implement the run walk run method for Disney training Join our Healthy Runner coaching program to train smarter and stay injury-free during Dopey Challenge Training! Download my FREE Ultimate Guide to Start Running going deeper into these tips here! Watch how Sonya overcame her fears to finish her first marathon in Disney by getting stronger not only physically but mentally here! Watch how Dipti went from chronic shin splints for over a year to running the Disney Dopey Challenge in 6 months here! Watch how Stephanie went from IT band pain with every long run to conquering the 48.6 mile Dopey Challenge here! A big thanks to ucan for your support for this episode! Do you want to know how I power my runs and strength sessions during Disney Dopey training? I never run out of energy because I fuel with Energy gels from UCAN. Fuel smarter during a run with the best no sugar energy gel on the market delivering up to 75+ minutes of steady energy to power your best running performance. Click here to try 4 EDGE gels for free and use code HEALTHYRUNNER for 20% off your entire UCAN order! Trust me you will love these for the 4 days and 48.6 mile journey! Connect with Dr. Duane: - Instagram - @sparkhealthyrunner - Join Our Healthy Runner Facebook Community - Subscribe to our YouTube Channel - [email protected] - www.sparkhealthyrunner.com Listen & Subscribe: Apple Podcasts Spotify Stitcher Google Play iHeartRadio Amazon Music Website

[DOWNLOAD] Half Marathon Training Kickstart Kit: Start Strong and Stay Injury Free! Thinking about running a half marathon but not sure where to start? Feeling overwhelmed by training plans, injuries, the right exercises or just making it to race day feeling strong? Don't worry—I've got you covered! In this episode, I'm breaking down exactly how to train smarter, avoid injuries, and build the endurance you need to crush your half marathon goal. Our runners have actually been using this blueprint for years to start half marathon training and stick with it so they could improve their health and feel better not only physically but mentally as well! But I have a disclaimer for you…this half marathon blueprint isn't some magic pill. You actually have to run consistently, you are going to have to stop procrastinating and take the plunge into the deep end of the pool and commit to at least a few hours a week into doing specific runs, exercises and learning about nutrition in order to conquer your goals to run 13.1! If you follow this blueprint (which you can download the bonuses here!), you might be surprised at how quickly you enjoy half marathon training and how quickly you can start feeling stronger and running longer! Plus, I'll give you a simple, effective 2-week training plan to get you started and share with you my top 3 mistakes to avoid with half marathon training. So if you're ready to start your half marathon training strong and stay injury free… let's get started! Do you want to feel confident and challenge yourself during your half marathon with a strong finish so you can be proud of your accomplishment?… Sign up for Team Half Marathon Coaching Today! Listen to my previous episode on half marathon training for beginners here! Listen to my previous episode on determining if you are ready to run your first half marathon here! Listen to my previous episode on half marathon fueling here! Listen to my previous episode on the top 5 half marathon mistakes to avoid here! Listen to my previous episode on unlocking my fastest half marathon time in 7 years here! Listen to my previous episode on half marathon prep the week before your race here! Want Dr. Duane to answer your question on the podcast? Submit questions here Want a structured run and strength plan with motivation and accountability to reach your highest running potential and continue to get faster? Book a call to learn more about Healthy Runner coaching! A big thanks to ucan for your support for this episode! Click here to get a FREE UCAN Edge starter pack (you'll just pay the cost of shipping), and use code HEALTHYRUNNER for 20% off your next UCAN order. Connect with Dr. Duane: - Instagram - @sparkhealthyrunner - Join Our Healthy Runner Facebook Community - Subscribe to our YouTube Channel - [email protected] - www.sparkhealthyrunner.com Listen & Subscribe: Apple Podcasts Spotify Stitcher Google Play iHeartRadio Amazon Music Website

Are you a runner who feels held back by fear? Whether it's the fear of failure, injury, or simply not being good enough, you're not alone. In this episode, we'll explore powerful strategies to conquer those fears and unlock your true potential in your running journey. Rebecca Doring is not only an ultra runner but she is an Inner Critic Coach, Meditation Teacher, and Chromatic Yoga Teacher, and the host of the Inner Critic Freedom Podcast helping wellness professionals and enthusiasts alike rise above imposter syndrome. She specializes in making intangible concepts like self-compassion and discovering your personal vision tangible through a mindful, actionable step-by-step approach. Get ready to transform your mindset and reach peak performance like never before! We chat about the following topics and so much more! - What is fear - How does fear affect running performance - Why do runners struggle with fear - What is the root cause of fear - How can we overcome fear as a runner - Misconception about overcoming fear to reach peak performance This was an insightful conversation with a true expert in the wellness community. I hope you enjoy the episode with Rebecca and learn a thing or two about improving your mindset as a runner! There are six parts of your running journey that need to be optimized so you can run strong and last long! Learn them here Listen to my previous episode with Rebecca on mediation for running here! Listen to my previous episode about marathon race day mindset tips here! Listen to my previous episode about missed running goals and the mindset shift you need here! Listen to my previous episode on Mental Health and Running here! Want Dr. Duane to answer your question on the podcast? Submit questions here Want the structured strength and run plan with motivation and accountability to reach your highest running potential? Book a call and learn more about Healthy Runner coaching here! A big thanks to Naboso for your support for this episode! Want to know how I prioritize achilles and foot health to prevent achilles tendonitis? Kinesis board and toe splays from Naboso! Naboso's product, the Kinesis board, features dual sensory stimulation, a micro-wobble system and a single-leg platform to improve my stability for running! Click here and use code HEALTHYRUNNER for 20% off your entire Naboso order! Connect with Rebecca Doring: - Website - Instagram: @rebeccadoring_ - Inner Critic Freedom Podcast Connect with Dr. Duane: - Instagram - @sparkhealthyrunner - Join Our Healthy Runner Facebook Community - Subscribe to our YouTube Channel - [email protected] - www.sparkhealthyrunner.com Listen & Subscribe: Apple Podcasts Spotify Stitcher Google Play iHeartRadio Amazon Music Website

JOIN Waitlist for Team Half Marathon Coaching! Did you know that 2 million people completed a half marathon last year? Imagine being part of that community! Many first-time runners feel overwhelmed by the idea of running 13.1 miles, often unsure where to start or how to stay motivated. In this episode, you'll learn everything you need to prepare for your first half marathon, from choosing the right plan to the best strength training during half marathon training. Our comprehensive half marathon training for beginners will set you up for success to conquer YOUR FIRST Half Marathon! Coach LaToya Felton from our Spark Healthy Runner coaching team covers the essential training plans, running tips, and mental strategies to help you build confidence and endurance as race day approaches. As a bonus for listening to the full episode, you'll learn the top three tips that could make or break your half marathon experience, ensuring you cross that finish line with a smile! We cover this and so much more! - How many weeks should I train for a half marathon - How to choose the right half marathon training plan - How fast should I run for half marathon training - How many miles should I run for half marathon training - How many rest days should I take during half marathon training - How long should your long run be in half marathon training - Should I strength train while training for a half marathon - Should I cross-train when training for my first half marathon - Should I race before my first half marathon - Top three tips that could make or break your half marathon experience - Misconception about getting ready for your first half marathon [Download] Half Marathon Training Kickstart Kit: Start Strong and Stay Injury Free! There are six parts of your running journey that need to be optimized so you can run strong and last long! Learn them here. Want Dr. Duane to answer your half marathon question on the podcast? Submit your running and health questions here Related Resources: 25 Minute Level 1 Strength for Runners "SPARK 7" Get all of coach LaToya's previous episodes as well as her full bio here! Join the Waitlist and learn more about Half Marathon Group Coaching Here Listen to my previous episode on determining if you are ready to run your first half marathon here! Listen to my previous episode on half marathon fueling here! Listen to my previous episode on the top 5 half marathon mistakes to avoid here! Listen to my previous episode on unlocking my fastest half marathon time in 7 years here! Listen to my previous episode on half marathon prep the week before your race here! Want a structured run and strength plan with motivation and accountability to reach your highest running potential and continue to get faster? Book a call to learn more about Healthy Runner coaching! A big thanks to ucan for your support for this episode! Click here to get a FREE UCAN Edge starter pack (you'll just pay the cost of shipping), and use code HEALTHYRUNNER for 20% off your next UCAN order. Connect with coach LaToya Felton: - Instagram: @llf423 - Email: [email protected] - Healthy Runner Facebook Community Connect with Dr. Duane: - Instagram - @sparkhealthyrunner - Join Our Healthy Runner Facebook Community - Subscribe to our YouTube Channel - [email protected] - www.sparkhealthyrunner.com Listen & Subscribe: Apple Podcasts Spotify Stitcher Google Play iHeartRadio Amazon Music Website

Are you ready to push past your limits and conquer your next running goal? In this training, we'll reveal the secrets to unlocking your mental toughness, transforming every step into a victory. Whether you're a seasoned runner or just starting out, get ready to discover the mindset that will take you from struggling to thriving on the roads! Jason Fitzgerald is a running coach, founder of the strength running podcast, website, and YouTube channel and is going to fill your mindset bucket for you today! Runners with high levels of mental toughness stay mentally strong despite distraction, imperfect race conditions, inconvenience, and discomfort. We chat about the following topics and so much more! - What is running mental toughness - When does a lack of mental toughness show up in running - Benefits of mental resilience in runners - Common mistakes runners make building mental fitness - How to build mental toughness through training - How to overcome slowing down or giving up - Best ways to stop feeling nervous before a race - Misconception about mental toughness This was a value packed conversation with a true expert in the running community. I hope you enjoy the episode with Jason and learn a thing or two about building a strong mind for running! As a gift to you for tuning in, Jason is providing you with a HEALTHY 25% off discount to take your mental toughness to the next level! Just use the code HEALTHYRUNNER for the Mindset Mastery program here! There are six parts of your running journey that need to be optimized so you can run strong and last long! Learn them here Links and Resources from the show: - Get Jason's free series on mindset training for runners - Learn more about Jason and Strength Running - Follow Jason on Instagram - Watch Strength Running videos on YouTube - Listen to the Strength Running podcast Listen to my previous episode about injury prevention with Jason Listen to my previous episode with Jason about Strength Training as Power Training for running here! Listen to my previous episode about marathon race day mindset tips here! Listen to my previous episode about missed running goals and the mindset shift you need here! Listen to my previous episode on Mental Health and Running here! Want Dr. Duane to answer your question on the podcast? Submit questions here Want the structured strength and run plan with motivation and accountability to reach your highest running potential? Book a call and learn more about Healthy Runner coaching here! Connect with Dr. Duane: - Instagram - @sparkhealthyrunner - Join Our Healthy Runner Facebook Community - Subscribe to our YouTube Channel - [email protected] - www.sparkhealthyrunner.com Listen & Subscribe: Apple Podcasts Spotify Stitcher Google Play iHeartRadio Amazon Music Website

Want to know the secret to maintaining your running speed and endurance even as you age? You may be wondering…Can you STILL run like you're 20 even at 40? Why older runners can get faster is what we're talking about in this episode! This was such a fun and informative conversation with my friend Carolyn Coffin who is a fellow running coach, podcaster, and physiotherapist. We're sharing our top age-defying running tips that will have you feeling energetic, strong, and motivated to hit the pavement in your 40's, 50's, and beyond! We know the stereotypes out there with age and running… "You shouldn't be running anymore"... "running is bad for your knees"..."Your too old to run marathons anymore" The real challenge is understanding how you can get faster at any age. We will explore factors contributing to older runners' speed, such as experience, training techniques, mental resilience all while sharing real life stories. Whether you're a seasoned runner or just starting out, these tips will help you defy your age and reach your running goals. So, let's get started and take your running to the next level! We answer these common questions and so much more: - Does running keep you healthy as you age - Does age affect how fast you can run - What is the age graded score for running - Can you run faster after 40 - How to improve sprint speed over 40 - Misconception about getting faster as we age There are six parts of your running journey that need to be optimized so you can run strong and last long! Learn them here [Download] Ultimate Marathon Training Guide to Master Your Marathon Feeling Strong at ANY AGE! Want Dr. Duane to answer your question on the podcast? Submit questions here Related Resources: Listen to my previous episode on running through menopause here! Listen to my previous episode with Carolyn as we celebrated 200 episodes here! Listen to my previous episode with Carolyn about running terminology 101 here! Listen to my previous episode with Carolyn about how to set goals for the upcoming year here! Listen to my previous episode with Carolyn about the differences between trail running and road running here! Want a structured run and strength plan with motivation and accountability to reach your highest running potential and continue to get faster in your 40's? Book a call to learn more about Healthy Runner coaching! A big thanks to ucan for your support for this episode! Click here to get a FREE UCAN Edge starter pack (you'll just pay the cost of shipping), and use code HEALTHYRUNNER for 20% off your next UCAN order. Connect with Carolyn: Email Carolyn: [email protected] Inspired Soles Instagram: @inspiredsolescast Carolyn's Instagram: @carolyn.c.coffin Connect with Dr. Duane: - Instagram - @sparkhealthyrunner - Join Our Healthy Runner Facebook Community - Subscribe to our YouTube Channel - [email protected] - www.sparkhealthyrunner.com Listen & Subscribe: Apple Podcasts Spotify Stitcher Google Play iHeartRadio Amazon Music Website

[Download] The Ultimate Runner's Knee Guide to Pain Free Running Knee pain while running? Here's what you need to know about runner's knee or patellofemoral pain syndrome. No running is not bad for your knees and no you don't need to stop running with knee pain. In fact, regular running strengthens the joints and actually protects against development of knee arthritis later in life. If you are feeling achy knee pain along the inside or front of your knee that worsens with running uphill, stairs, squatting, or sitting for a long period of time and you have tried icing, resting (stop running) and a knee brace but you're frustrated that your pain keeps coming back whenever you try to run faster or build back those long runs again this is for you! In today's training, we're uncovering the truth about Patellofemoral Pain Syndrom…what it is, why it happens, and how you can get back to running pain-free. I'm going to reveal the top causes and the truth about knee pain in runners and what you should really know about taking up running as an adult! You will learn: -What is runner's knee -How do you know if you have runner's knee -Why do runners get patellofemoral pain syndrome -Why is runner's knee not getting better -3 Powerful ways to turn off knee pain while running Return to Running Program without Knee Pain here Follow along with my 25 Minute Strength Workout for Runners (TO RUN PAIN FREE) Listen to my previous episode on knee pain demystified: Is it Runner Knee of IT Band Syndrome? here! Listen to my previous episode on 5 Mistakes You're Making to Get Rid of Your Knee Pain here! Listen to my previous episode with Lindsay who overcame Runner's Knee to Conquer her Half Marathon PAIN FREE here! There are six parts of your running journey that need to be optimized so you can run strong and last long! Learn them here Want Dr. Duane to answer your question on the podcast? Submit questions here Want to work with Dr. Duane as your running physical therapist and coach with structured achilles rehab, strength, nutrition, and a run plan with full support and accountability to overcome your knee pain and keep it from coming back again? Book a call and learn more about Healthy Runner coaching here A big thanks to Naboso for your support for this episode! Want to know how I prioritize achilles and foot health to prevent achilles tendonitis? Kinesis board and toe splays from Naboso! Naboso's product, the Kinesis board, features dual sensory stimulation, a micro-wobble system and a single-leg platform to improve my stability for running! Click here and use code HEALTHYRUNNER for 20% off your entire Naboso order! Connect with Dr. Duane: - Instagram - @sparkhealthyrunner - Join Our Healthy Runner Facebook Community - Subscribe to our YouTube Channel - [email protected] - www.sparkhealthyrunner.com Listen & Subscribe: Apple Podcasts Spotify Stitcher Google Play iHeartRadio Amazon Music Website

[Download] The Ultimate Marathon Training Guide How early should you start training for a marathon?...How about now!? I had the opportunity to talk with the amazing Carolyn Coffin on the Inspired Soles Podcast on what we can do as runners when we are not officially "marathon training". Carolyn Coffin is not only a friend of the show (episodes 108, 160, 200, 213) but she has a 3:21 marathon PB and recently ran a 3:24 in Chicago this past fall 9 years later! In this episode, we discuss the importance of year-round training for marathon success and why Marathon Training technically starts way before your 16 or 20 week training cycle. So if you are feeling a bit in a rut after the holidays and during the colder winter months but you still have big marathon goals in 2025 (like I do) then this is the episode for you! We dive deep into mindset, strength training, and following a properly structured run plan so that you're not starting back at square one when you decide to officially begin your next training cycle. Want Dr. Duane to answer your question on the podcast? Submit questions here! Listen to my previous episode with Carolyn as we celebrated 200 episodes here! Listen to my previous episode with Carolyn about running terminology 101 here! Listen to my previous episode with Carolyn about how to set goals for the upcoming year here! Listen to my previous episode with Carolyn about the differences between trail running and road running here! Want the structured run and strength plan with motivation and accountability to reach your highest running potential and crush your 2025 marathon running goal? Book a call to learn more about Healthy Runner coaching! A big thanks to ucan for your support for this episode! Click here to get a FREE UCAN Edge starter pack (you'll just pay the cost of shipping), and use code HEALTHYRUNNER for 20% off your next UCAN order. Connect with Carolyn: Email Carolyn: [email protected] Inspired Soles Instagram: @inspiredsolescast Carolyn's Instagram: @carolyn.c.coffin Connect with Dr. Duane: - Instagram - @sparkhealthyrunner - Join Our Healthy Runner Facebook Community - Subscribe to our YouTube Channel - [email protected] - www.sparkhealthyrunner.com Listen & Subscribe: Apple Podcasts Spotify Stitcher Google Play iHeartRadio Amazon Music Website

[DOWNLOAD] The Ultimate Beginner Guide for Runners If I was going to start running in 2025 this is the exact 6-Step process that I would follow! Our runners have actually been using this for years to start running and stick with it so they could improve their health and feel better not only physically but mentally as well! Over the past 5 years, I have created and redefined the #1 way to stay healthy while running well into your 40's, 50's, and beyond. Our services and community have helped over 500 runners hit their running goals (even if they were a beginner or recovering from an injury). But I have a disclaimer for you…this system isn't some magic pill. You actually have to…run consistently, you're going to have to stop procrastinating and take the plunge into the deep end of the pool and commit at least a few hours a week into doing specific runs, exercises, and learning about nutrition in order to take up running as an adult. If you follow this system, you might be surprised at how quickly you enjoy running and how quickly you can start feeling stronger and running longer In this episode, I will break down the entire process of how to start running using this 6-Step process and I will also share with you 3 common mistakes beginner runners make when starting out. Listen to my previous episode on beginner running tips with coach Cat here! Listen to my previous episode on why strength training is your foundation for running here! Listen to my previous episode on how to build a solid foundation for your race with base training here! Follow along with my 25 Minute Strength Workout for Runners (TO RUN PAIN FREE) Want Dr. Duane to answer your question on the podcast? Submit questions here Spark off your running journey with a 4 month strong body transformation! Want to fast track your growth in strengthening your body for running and get clarity and focus to enjoy lifelong injury free running? Book a call and learn more about Strong Body Coaching here! A big thanks to Naboso for your support for this episode! Want to know how I prioritize achilles and foot health to prevent achilles tendonitis? Kinesis board and toe splays from Naboso! Naboso's product, the Kinesis board, features dual sensory stimulation, a micro-wobble system and a single-leg platform to improve my stability for running! Click here and use code HEALTHYRUNNER for 20% off your entire Naboso order! Connect with Dr. Duane: - Instagram - @sparkhealthyrunner - Join Our Healthy Runner Facebook Community - Subscribe to our YouTube Channel - [email protected] - www.sparkhealthyrunner.com Listen & Subscribe: Apple Podcasts Spotify Stitcher Google Play iHeartRadio Amazon Music Website

[Download] Beginner Running Training Guide Happy new year and welcome to our healthy runner community! Today, we will dive into the essential etiquette tips every runner should know to enhance their experience and the experience of those around them. Whether you're a seasoned marathoner or just starting out, avoiding common running mistakes can make a big difference! Coach Whitney LaCombe from our Spark Healthy Runner team is back to share vital tips to ensure a respectful and enjoyable running environment for everyone. In this episode, coach Whitney and Dr. Duane Scotti dive into the do's and don'ts of running etiquette which will serve as a guide for all runners! You will learn: - The importance of awareness on the trail - How to share the road safely with cyclists and pedestrians - Proper pacing and passing techniques - The etiquette of running in groups - Tips for running on a track as well as race etiquette Once you master these training and racing etiquette tips you will be a more considerate runner and run with respect within your community! There are six parts of your running journey that need to be optimized so you can run strong and last long! Learn them here Want Dr. Duane to answer your question on the podcast? Submit questions here Related Resources: Listen or watch all of coach Whitney's previous episodes Listen to our previous episode on how to start running here! Listen to our previous episode on a 16 week marathon training for beginners here Listen to our previous episode on running gear for your marathon race here Want the structured run and strength plan with motivation and accountability to reach your highest running potential and crush your running goal? Book a call to learn more about Healthy Runner coaching A big thanks to ucan for your support for this episode! Click here to get a FREE UCAN Edge starter pack (you'll just pay the cost of shipping), and use code HEALTHYRUNNER for 20% off your next UCAN order. Connect with coach Whitney: - Instagram: @runwhitspark - Email: [email protected] - Healthy Runner Facebook Community Connect with Dr. Duane: - Instagram - @sparkhealthyrunner - Join Our Healthy Runner Facebook Community - Subscribe to our YouTube Channel - [email protected] - www.sparkhealthyrunner.com Listen & Subscribe: Apple Podcasts Spotify Stitcher Google Play iHeartRadio Amazon Music Website

USE CODE: STRONG100 for $100 off the Healthy Runner Strength Program Missed Your Running Goals this Year? Here's how to start a new year strong. Let's get real about a topic that is often overlooked in the running world - What to do when you don't meet your yearly running goals. If you're feeling frustrated or embarrassed right about now, this is for you! Whether you're coming up short of your goals (consistency, miles, time on the clock, qualifying for a race) or things really aren't going as you expected, I'm here to help you navigate this moment with gratitude, resilience, and strategy. My year didn't go as I had expected and I had a super tough year in 2017 (during my first marathon), but it led to some of my biggest wins the next 5 years - all because I leaned on these strategies. You'll hear how to finish a down year with the right mindset, stay committed to your fitness and health goals, and use this time to reset and refocus so you can adjust to next year's plan based on this year's lessons. And remember, if you're still staying active, you're making progress. I promise you this experience is all part of your journey to success as a runner! I cover the following and a bit more: - Reminding yourself that every runner faces low years - Mindset shifts to help you show up as an ambassador of health and wellness (even if you're not feeling your best) - How to make strategic changes to plan for next year - Tips for starting your year as strong as possible - Why gratitude is one of the most important practices - especially when things aren't going as you expected I hope this episode inspires you to stay dedicated to your growth as a runner to maintain a strong mind, a strong body, so you can just keep running! Structured, consistent strength training specific for runners solves 90% of running performance and injury problems. My Christmas gift to you for listening to this episode to start the new year strong… Get $100 off the Healthy Runner Strength Program using code: STRONG100 here! Reset for the new year and learn How to Grow as a Runner here! Listen to my previous episode on 6 Steps to Get Winter Strong here! Listen to my previous episode on why strength training is your foundation for running here! Listen to my previous episode on how to build a solid foundation for your race with base training here! Want Dr. Duane to answer your question on the podcast? Submit questions here Want to work with Dr. Duane as your running physical therapist and coach with structured rehab, strength, nutrition, and a run plan with full support and accountability to develop a strong running body? Book a call and learn more about Strong Body Coaching here! Connect with Dr. Duane: - Instagram - @sparkhealthyrunner - Join Our Healthy Runner Facebook Community - Subscribe to our YouTube Channel - [email protected] - www.sparkhealthyrunner.com Listen & Subscribe: Apple Podcasts Spotify Stitcher Google Play iHeartRadio Amazon Music Website

[Download] The Ultimate Achilles Guide for Runners Here's why your achilles tendonitis is not getting better and why you are still not running! One of the most common reasons why your achilles tendon pain is lingering like an annoying pebble inside your shoe during a long run is because you have a unique form of achilles tendinopathy that is occurring at the insertional site versus the more common type that is in the mid portion of the tendon. Achilles tendonitis treatment for insertional tendinopathy is different! Dr. Duane Scotti shares f In this episode you will learn… - How to tell if you have insertional achilles tendonitis - Insertional achilles tendonitis bone spurs - Trying quick fixes or misguided treatments - Why you shouldn't perform achilles strengthening exercises off the edge of a step - How to increase the intensity of exercises enough - Addressing underlying ankle mobility - How to modify activity level enough - The role of plyometric exercises and running in recovery - Insertional achilles tendonitis running shoes Whether you recently are experiencing pain and swelling in the back of your heel bone or you have been frustrated with insertional tendinopathy for months that always flares up with running faster, longer, or doing any type of hill running then this episode is for you! Avoiding these 6 mistakes in recovery will allow you to fix your insertional achilles tendonitis for good and the best part is you won't have to stop running in order to properly heal this condition! YES! YOU CAN actually continue getting in your mental clearing miles and put your achilles tendon pain in the rearview mirror getting back to doing the thing you love most…Running on your terms! Return to Running Program without Achilles Pain here [Download] Recovery Blueprint here Learn how to get rid of achilles pain to run pain free in 5 minutes! Follow along with my 25 Minute Strength Workout for Runners (TO RUN PAIN FREE) Listen to my previous episode on the Best Running Shoes for Achilles Tendonitis Listen to my previous episode on why your tendon hurts when you run Listen to my previous episode with Lisa who overcame achilles tendonitis to run double digit long runs for the first time in her life! There are six parts of your running journey that need to be optimized so you can run strong and last long! Learn them here Want Dr. Duane to answer your question on the podcast? Submit questions here Want to work with Dr. Duane as your running physical therapist and coach with structured achilles rehab, strength, nutrition, and a run plan with full support and accountability to overcome your achilles tendonitis and keep it from coming back again? Book a call and learn more about Healthy Runner coaching here A big thanks to Naboso for your support for this episode! Want to know how I prioritize achilles and foot health to prevent achilles tendonitis? Kinesis board and toe splays from Naboso! Naboso's product, the Kinesis board, features dual sensory stimulation, a micro-wobble system and a single-leg platform to improve my stability for running! Click here and use code HEALTHYRUNNER for 20% off your entire Naboso order! Connect with Dr. Duane: - Instagram - @sparkhealthyrunner - Join Our Healthy Runner Facebook Community - Subscribe to our YouTube Channel - [email protected] - www.sparkhealthyrunner.com Listen & Subscribe: Apple Podcasts Spotify Stitcher Google Play iHeartRadio Amazon Music Website

Apply for Winter Strong Coaching here (limited spots)! Have you struggled with injuries and you're wondering if cross training will help your running? Do you want to know if you can get the same benefits cross training on a bike or an elliptical when it's bad weather or not safe to run outside? Are you a skeptic when it comes to cross training (I was)? If you're looking to maintain running fitness or optimize your recovery from running, coach Cat from our Spark Healthy Runner team has got you covered with her ultimate cross training tips for runners! You will learn about all of this and more in this episode! - What is cross training - What is the best cross-training for running - What equipment is required for cross training - Should cross training be different for running on the roads vs. trails - Benefits of cross training for running - Does cross training help with recovery - What are the mental benefits of cross training - Can you do too much cross-training - How many times a week should a runner cross-train - Should you cross-train and run on the same day - Can I replace a run day with cross training - Misconception of cross training for runners There are six steps to growing in your trail running journey so you can enjoy it and stay healthy! Learn them here! Get all of coach Cat's previous trainings here! Follow along with coach Cat's 30-Minute Treadmill workout for runners here! Listen to our previous episode on 6-Steps to get strong this winter here! Listen to our previous episode on how to build a solid foundation with base training here! Want structured guidance on how to balance your running with cross training with full accountability and support from our team to reach your next running goal? Learn more about our program here A big thanks to ucan for your support for this episode! Do you want to know how I power my runs, strength sessions, AND cross training? I never run out of energy because I fuel with Energy gels from UCAN. Fuel smarter during a run with the best no sugar energy gel on the market delivering up to 75+ minutes of steady energy to power your best running performance. Click here to try 4 EDGE gels for free and use code HEALTHYRUNNER for 20% off your entire UCAN order! Connect with coach Cat: - Email: [email protected] - Healthy Runner Facebook Community Connect with Dr. Duane: - Instagram - @sparkhealthyrunner - Join Our Healthy Runner Facebook Community - Subscribe to our YouTube Channel - [email protected] - www.sparkhealthyrunner.com Listen & Subscribe: Apple Podcasts Spotify Stitcher Google Play iHeartRadio Amazon Music Website

Apply for Winter Strong Coaching here (limited spots)! [Download] Strong Glute Guide Here's how to strengthen your body for better running during the winter months! If you are struggling with constant injuries or not getting any faster as a runner, I am going to share with you why winter is the best time to finally get over these common sticking points in your running journey with my 6 Steps to building a stronger running body! In this episode you will learn all about… Step 1- How to reframe your mindset for winter or offseason Step 2- What strength training do runners need Step 3- Plyometrics in order to run! Step 4- Consistent running and why that is important Step 5- Why running nutrition does matter during the offseason Step 6- 3 ways to improve your running form and efficiency for running Real runners like you got a stronger running body last winter! Limited availability strong body coaching invite Whether you are looking to stay active this winter or offseason and not sure what to do, have been doing the same things every offseason, keep getting injured, or aren't getting any faster when you run your spring race these 6 steps will help you! Let's get started to unlock your running potential with these 6 essential steps to strengthen your body for better running! Follow along with my 25 Minute Strength Workout for Runners (TO RUN PAIN FREE) Learn my 4 running drills to perform before running here! Learn the basics of nutrition for runners here! Listen to my previous episode on why strength training is your foundation for running here! Listen to my previous episode on how to build a solid foundation for your race with base training here! There are six parts of your running journey that need to be optimized so you can run strong and last long! Learn them here Want Dr. Duane to answer your question on the podcast? Submit questions here Want to work with Dr. Duane as your running physical therapist and coach with structured rehab, strength, nutrition, and a run plan with full support and accountability to develop a strong running body this winter? Book a call and learn more about Strong Body Coaching here! A big thanks to ucan for your support for this episode! Want to know how I prioritize fueling during the winter with my runs and strength training? Ucan's Edge gels which taste AMAZING and go down so smoothly! Click here to get a FREE UCAN Edge starter pack (you'll just pay the cost of shipping), and use code HEALTHYRUNNER for 20% off your entire UCAN order! Highly recommend you stock up on the energy bars which are gold in between a run and strength session! Connect with Dr. Duane: - Instagram - @sparkhealthyrunner - Join Our Healthy Runner Facebook Community - Subscribe to our YouTube Channel - [email protected] - www.sparkhealthyrunner.com Listen & Subscribe: Apple Podcasts Spotify Stitcher Google Play iHeartRadio Amazon Music Website

[Download] The Ultimate Achilles Guide for Runners Achilles tendonitis treatment exercises don't matter if you are running in the wrong shoes. Dr. Duane Scotti shares 4 key features to look for when shopping for the right running shoe to run pain free! In this episode you will learn… - What heel drop is best for achilles pain - Running shoe heel counter cushioning for achilles tendonitis - Runners guide for achilles tendonitis treatment - What is heel counter stiffness - Running shoe heel counter height - What shoe to avoid with achilles tendonitis - Will I ever run again with achilles tendonitis Whether you have the classic midportion achilles tendinopathy or insertional achilles tendonitis… Whether you are an experienced marathon runner or a beginner runner and are feeling pain and stiffness along the achilles tendon in the morning that worsens with running hills or going down stairs and you have tried icing, resting (stop running) and taking some anti inflammatory medication and you are frustrated that your pain keeps coming back whenever you try to run faster or build back those long runs again this episode is for you! The best part is that if you find that right shoe that has all of the 4 features I am going to share with you, you won't have to stop running and take 4 weeks off to "rehab" your achilles. You can actually stay running and heal from this injury! Return to Running Program without Achilles Pain here [Download] Recovery Blueprint here Learn how to get rid of achilles pain to run pain free in 5 minutes! Follow along with my 25 Minute Strength Workout for Runners (TO RUN PAIN FREE) Listen to my previous episode on why your tendon hurts when you run here Listen to my previous episode with Lisa who overcame achilles tendonitis to run double digit long runs for the first time in her life! There are six parts of your running journey that need to be optimized so you can run strong and last long! Learn them here Want Dr. Duane to answer your question on the podcast? Submit questions here Want to work with Dr. Duane as your running physical therapist and coach with structured achilles rehab, strength, nutrition, and a run plan with full support and accountability to overcome your achilles tendonitis and keep it from coming back again? Book a call and learn more about Healthy Runner coaching here A big thanks to Naboso for your support for this episode! Want to know how I prioritize achilles and foot health to prevent achilles tendonitis? Kinesis board and toe splays from Naboso! Naboso's product, the Kinesis board features dual sensory stimulation, a micro-wobble system and a single-leg platform to improve my stability for running! Click here and use code HEALTHYRUNNER for 20% off your entire Naboso order! Connect with Dr. Duane: - Instagram - @sparkhealthyrunner - Join Our Healthy Runner Facebook Community - Subscribe to our YouTube Channel - [email protected] - www.sparkhealthyrunner.com Listen & Subscribe: Apple Podcasts Spotify Stitcher Google Play iHeartRadio Amazon Music Website

[Download] How to Run Injury Free (6 Steps) How to avoid the most common running injuries! From patellofemoral pain syndrome (runner's knee) and IT band syndrome to shin splints and plantar fasciitis, Dr. Duane sits down with Dr. Mani Alavi from the Adaptation by Fire Podcast to share practical strategies to keep you running strong so you can enjoy injury free lifelong running. Dr. Scotti also debunks the myth that running damages the knees and highlights why a dynamic warm-up routine is essential for priming your body before hitting the pavement. Whether you're a new runner or a seasoned marathoner, this episode is packed with actionable advice to help you avoid injuries and enjoy your runs. We chat about all of this and more in this episode! - Patellofemoral pain syndrome (runner's knee) and why you don't need to stop running - IT band syndrome and treatment strategies - Shin splints and plantar fasciitis - The role of hip and glute strength in injury prevention - The importance of foot health and proper progression with running - Myths about running and knee damage Dr. Mani Alavi is an emergency medicine physician, former attorney and avid runner (veteran of multiple world major events including a veteran of the Boston Marathon and the hotter than normal 2024 Boston race) Dr. Alavi's area of focus is heat science with a special focus area on heat acclimation and training. Download Dr. Scotti's Free resources on Runner's Knee, IT band Syndrome, Shin Splints, and Plantar Fasciitis Want the structured run, strength, nutrition guidance on how to improve in your running journey with full accountability and support from our team to run without injuries? Learn more about our program here A big thanks to Naboso for your support for this episode! Want to know how I prioritize foot health as a runner? Kinesis board and toe splays from Naboso. Naboso's product, the Kinesis board features dual sensory stimulation, a micro-wobble system and a single-leg platform to improve my stability for running! Click here and use code HEALTHYRUNNER for 20% off your entire Naboso order! Connect with Dr. Mani Alavi: Email [email protected] Listen to Adaptation by Fire Podcast on Spotify Listen to Adaptation by Fire Podcast on Apple Instagram @fit.erdoc Connect with Dr. Duane: - Instagram - @sparkhealthyrunner - Join Our Healthy Runner Facebook Community - Subscribe to our YouTube Channel - [email protected] - www.sparkhealthyrunner.com Listen & Subscribe: Apple Podcasts Spotify Stitcher Google Play iHeartRadio Amazon Music Website