Healthy Runner Podcast

[Download] Recovery Blueprint Post-Marathon Pitfalls: Avoid these 5 Common Mistakes! Have you just finished a marathon? Congratulations!! You have accomplished something only less than 1% of the US population has done before! A marathon is an incredible accomplishment and one that deserves some serious respect. This week 50,000 people finished the NYC marathon, and I am entering my 5th week after running my 3rd marathon in Cape Cod the same day as the Chicago marathon and therefore wanted to share what happens when that finish line euphoria fades away! In this episode, I am sharing common mistakes many marathoners make after crossing the finish line to keep your running journey strong and injury-free! This advice will help you steer clear of five common post-marathon pitfalls, ensuring a smooth and speedy recovery. From nutrition to rest, we cover it all, providing you with the knowledge you need to make the most of your post-race period. Don't jeopardize your progress by falling into avoidable traps – join us and learn how to maintain a healthy and effective post-marathon routine. Whether you just ran NY, ran your marathon like me in early October or are listening to this before or after Disney, Houston or Boston!…the principles still apply to you and they will help you recover properly after your next marathon! Discover the common mistakes runners make after crossing that marathon finish line and how to stay on track for long-term success. As a running health expert, I help runners avoid these post-marathon pitfalls and guide them toward a more balanced and injury-free running journey. Let's get started on your journey today! 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, recovery, nutrition, and post-marathon run plan with support and accountability to reach your highest potential as a runner? 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 what I use to optimize my post-marathon recovery? Naboso recovery compression socks, toe splays, and recovery ball from Naboso. Naboso's textured products connect you to your exercises and your running by strengthening your feet and helping you recover from your runs. Click here and use code HEALTHYRUNNER for 20% off your entire Naboso order! Listen to my previous episode on the importance of soft tissue prep Listen to my previous episode on mobility and stability exercises for runners 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

200 episodes!!! For the past 3 and a half years I've been bringing you the Healthy Runner podcast without missing a week. I have been showing up consistently each and every week because it is one of my greatest joys in my weekly routine! In this episode, I share a special conversation with my friend Carolyn Coffin who is a fellow running physio, coach and podcaster of the Inspired Soles podcast. We take a peek behind the curtain to share the joys, the flops, and some of my best memories on the show. Whether you're a first time listener, recent listener or die hard follower of the podcast and the Healthy Runner community, you will (run) away from this episode knowing a bit more about the host of this podcast, Dr. Duane Scotti. A big thanks to YOU the listener for your support for this episode and the other 199 episodes! I'm so grateful to have our AMAZING Healthy Runner community of listeners, and look forward to the next 200 episodes! 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, recovery, nutrition, and run plan with support and accountability to reach your highest potential as a runner? Book a call and learn more about Healthy Runner coaching here Connect with Carolyn Coffin: - Instagram - @coach_carolyn @cityparkruncoaching @inspiredsolescast - Website: https://www.Carolyncoffin.com 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

Last Weekend I ran my 3rd ever marathon and it was the best one yet! Grateful for the marathon journey that I have been on these past 2 years. In this episode, I share my deep dive reflection with you on how I executed nearly the perfect race day strategy despite the unexpected challenges I faced. I hope by sharing my marathon and running journey with you that you will be able to learn something and apply it to your running journey! We at Spark Healthy Runner believe that a well-designed marathon training plan and race day strategy can be the key to unlocking your full potential as a runner. We cover all of this and more in this episode: - How I got in a relaxed state of mind, body, and soul before the race - How I responded to the unexpected weather on race morning - Finding a rhythm early in the race - Feeling like I wasn't racing at the mid point - Fighting for the finish line with 20 mph headwind gusts at mile 22! 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 marathon strength, recovery, nutrition, and run plan with support and accountability to reach your highest potential to crush your marathon goals like I did? Book a call and learn more about Healthy Runner coaching here A big thanks to ucan for your support for this episode! The reason I got these marathon results in cape cod was because I was fueled early and often with Energy gels from UCAN. Fuel smarter during your long runs and races 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 - 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] Return to Run Blueprint Are you ready to get back on the road after an injury? In this return to run program, I will guide you back on your journey to reclaiming the roads again and returning to running stronger than ever before without having to worry about falling into the injury cycle again. If you are wondering, how do you get back into running after years or how do you start running after a long time away whether it was due to an injury, illness, after giving birth or crazy life circumstances then this is the episode is for you! If you want to start running again if you are out of shape or want to enjoy running again then this return to running program is for you! Get ready to discover proven techniques for recovering from injuries, preventing future setbacks, and building up your stamina. Whether you're a beginner, a seasoned runner or a medical provider who wants to help your patients get back to running, the tips and advice I will share with you will help you or your patients bounce back and reach new heights in their running game! If you're ready to finally get back on the road consistently so you can get those mental clearing miles in without having to worry about your pain coming back or suffering a major setback, then follow along with my simple return to running program. We at Spark Healthy Runner believe that a well-designed return to program can be the key to unlocking your full potential as a runner. We cover all of this and more in this episode: - Who would benefit from a return to running program? - How do I get back into running after years? - When is a return to run program used? - What is the return to running program after injury? - 3 phases of a return to run program 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, recovery, nutrition, and run plan with support and accountability to reach your highest potential as a runner? Book a call and learn more about Healthy Runner coaching here A big thanks to the Amino Company for your support for this episode! If you have heard from any of the runners who have overcome their stubborn running injury and worked on their return to running, 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. 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

Hey Runner! Want to do the thing we all love so much and do it for a long time and make it sustainable? In this episode, we uncover keys to running for life, community, and the planet that will bring joy to your running for longevity! Tina Muir from Running for Real is the founder and CEO of Running for Real; host of the award-winning podcast of the same name and co-host of Running Realized; a mother of two; and a former elite runner turned sustainability advocate. Tina and I chat about her new book Becoming a Sustainable Runner and her concern for health, community, and the environment. This was truly a special conversation that I think you will really enjoy as Tina was as real during our chat as she is on her podcast! We get into the following topics and so much more: - What does "Becoming" mean to Tina - What Tina learned from all her conversations on the Running for Real Podcast that helped her write her new book - Why is sustaining the runner's mind and body important - How does life stressors affect our running - Was it hard for Tina to incorporate sustainable strength into her running - Managing achilles tendinopathy - How can runners sustain their communities - What can every runner do to sustain the planet - Misconception about becoming a sustainable runner This was a reflective and informative conversation with a true leader within the running and podcast community! Tina Muir starts conversations, shares resources, and walks the walk about sustainability, climate change, and how individuals can make a positive difference in their own lives. I hope you not only enjoy this conversation but most importantly, learn a thing or two that you can implement into your running, community, and planet! Links and Resources from the show: - 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 - Check out Tina on the Running for Real YouTube channel - Download my free 6 Steps to Lifelong Injury Free Running E-book 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! Noxgear's Tracer2 and the Tracer Lamp which keeps you visible while you run by pairing powerful multi-color LED fiber optics with ultra-reflective 3M patterns and fluorescence and light up the path in front of you! If you're looking for running gear that will actually help you stay safe while running we've got a special offer for you where you can save 35% by using the code HEALTHYRUNNER. Just head to this link! 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] Ultimate Recovery Guide for Running Did you know that proper recovery is a key foundational concept for running success? Many runners underestimate the importance of recovery, but it can make all the difference in your performance and injury prevention. In this episode, I share with you the Ultimate Recovery Guide for Running! Running recovery is a major component of a well-rounded running routine, helping you become a more efficient, faster, and injury-resistant runner in your running journey. Matter of fact, it is one of the six steps to growing as a runner so you can run fast and last long! In this episode, I delve deep into the benefits of incorporating 7 specific recovery strategies into your running regimen. From proper sleep, stretching, and foot care for runners, this episode covers it all. Learn essential tips for structuring your recovery strategies alongside your running schedule, avoiding common mistakes, and optimizing recovery to prevent overtraining. We at Spark Healthy Runner believe that a well-designed recovery program can be the key to unlocking your full potential as a runner. Whether you're training for a marathon, half marathon, or just aiming to improve your daily jogs, this training has something for everyone. Prepare to challenge your preconceived notions, break through plateaus, and elevate your running game. Remember, success in running starts with feeling fresh, reducing fatigue, and staying healthy by prioritizing recovery. Unlock your true running potential through recovery and make it a part of your training. Let's get started today! Answering these questions: - Who would benefit from recovery strategies for runners - What is recovery for running - How many days a week should a runner take off - How does sleep affect recovery for running - Does foam rolling help with recovery - Massage for running recovery - What stretches are best for running - Compression socks and running - Foot care for running - How do you mix running and recovery 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 Resources Mentioned: [Download] Strong Glute Guide Want the structured strength, recovery, nutrition, and run plan with support and accountability to reach your highest potential as a runner? 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 what I use to optimize my recovery after my runs? Naboso recovery compression socks, toe splays, and recovery ball from Naboso. Naboso's textured products connect you to your exercises and your running by strengthening your feet and helping you recover from your runs. Click here and use code HEALTHYRUNNER for 20% off your entire Naboso order! Learn more about the Oofos recovery slides and sandals mentioned in this episode 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] Half Marathon Race Day Blueprint Are you ready to conquer your first half marathon or go for that personal best? Well, preparation is key! Before you even think about lacing up your running shoes on race day, there are specific strategies you need to implement prior to race day to ensure success! Whether it's finishing within a certain time or simply crossing that finish line, having a specific plan in place will keep you on track. In this episode, coach Cat from our Spark Healthy Runner coaching team equips you with the essential tips, strategies, and techniques to help you conquer your next half marathon with confidence! Whether you're a seasoned runner aiming to improve your personal record or a beginner ready to take on your first half marathon, our expertly compiled tips will ensure you have all the necessary knowledge and tools to thrive. We dive deep into the various aspects of half marathon preparation the week leading up to your race, including honing your mindset, creating an effective race day plan, mastering your nutrition, optimizing your gear, and much more. Follow along as we break down the vital components that will contribute to your triumph on race day! There are six parts of your running journey that need to be optimized so you can run strong and last long! Learn them here Get coach Cat's previous trainings Want the structured plan, motivation, and accountability to reach your highest running potential for your half marathon? Book a call and learn more about Healthy Runner coaching A big thanks to the Amino Company for your support for this episode! If you have seen my half marathon race results on social media, you know that I am always giving it my all during my race because I use PERFORM from the Amino Company. Clinical studies have shown that Perform helps improve mental focus, peak strength, endurance, reduces fatigue, and increases muscle protein synthesis so you can recover faster from your runs or your strength workouts. Click here and use code HEALTHYRUNNER for 30% off your entire Amino Company 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

Attention all runners! Are you tired of aching feet and that sluggish feeling during your runs limiting your performance? Well, today we're about to uncover the hidden secret of the big toe that will revolutionize your running game forever! Dr. Lisa is a physical therapist that specializes in the prevention and treatment of running injuries and has helped thousands of runners from across the globe. She's on a mission to inspire and educate runners of all experiences and ages so they can continue running pain free. Dr. Lisa and I expose the runner's hidden secret of the big toe so you can optimize your running! Following this educational chat, you will never underestimate the potential of your big toe any longer. Now let's embrace this hidden secret and watch your running performance reach new heights! We get into the following topics and so much more: - Why is foot health important for runners - Why is the big toe important for running - How do you know if you have a problem with your big toe as a runner - How can we improve big toe mobility - What happens if I don't have enough stability of my big toe - How can we improve big toe stability? - How to improve big toe push off with running - Misconception about staying healthy as a runner This was a value packed conversation with a true expert when it comes to running foot health. I hope you enjoy the episode with Dr. Lisa who is a true professional in the running health and podcast community. Most importantly, I hope you learn a thing or two that you can implement into your running foot health routine!! 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: - Learn more about Dr. Lisa and Rehab for Runners - Follow Dr. Lisa on Instagram - Check out Dr. Lisa's YouTube channel - Download my free Recovery for Runners Blueprint - Listen to my previous episode on plantar fasciitis - Listen to my previous episode on how to activate and strengthen your foot 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 what I use to optimize my recovery after my runs? Naboso recovery compression socks, toe splays, and recovery ball from Naboso. Naboso's textured products connect you to your exercises and your running by strengthening your feet and helping you recover from your runs. 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] Race Day Blueprint Are you ready to run a half marathon? Wondering if you are prepared to go the distance? Are you up for the challenge? Running a half marathon is no easy task. It requires commitment, dedication, and a whole lot of training. But the feeling of crossing that finish line is absolutely incredible! So, are you prepared to go the distance? Let's find out. In this episode, coach LaToya Felton from our Spark Healthy Runner coaching team provides you with a decision making algorithm to find out whether you should or shouldn't run a half marathon right now. We consider your training, mindset, strength training, and fatigue levels. 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 your running and health questions here Related Resources: Listen to my previous podcast on 5 Half Marathon Training Mistakes to Avoid How to Grow as a Runner (6 Steps) E-book Get all of coach LaToya's previous episodes as well as her full bio here Want the structured run and strength 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 ucan for your support for this episode! If you have seen my long runs and sweaty speedwork on social media, you know that I never hit the wall 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 and use code HEALTHYRUNNER for 20% off your entire UCAN order! Connect with coach LaToya: - 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

[DOWNLOAD] Recovery Blueprint Ready to maximize your running performance with a quick and effective 5-minute warm-up? Incorporating this simple easy to follow routine of exercises specific for runners will not only keep you healthy but prime your body for running so it feels easier and more enjoyable. Warming up is crucial to preventing injuries and enhancing your overall performance. In this episode, I am going to share with you why it is important to incorporate warm up stretches and drills into your daily routine. We will also talk about the specific exercises that will warm up your body and loosen up your muscles, increase blood flow, and activate key muscles for running. Taking 5 minutes before a run can make a world of difference. Now let's get started on not only preparing your body physically but also mentally for a resilient and enjoyable run. Here is what we cover in this episode: - Why is a dynamic warm up important for runners - What to do before a run - How do you stretch before running - 4 Running Drills to do before a run There are six parts of your running journey that need to be optimized so you can run strong and last long without getting injured! Learn them here Do you have a burning question for Duane? Submit it here and we'll answer them on the next Q&A podcast episode! Resources Mentioned: 5-Minute Warm Up Instructional Video [DOWNLOAD] Recovery Blueprint Listen to episode 181 on How to Foam Roll for Running Listen to episode 185 on Mobility Before Your Runs Want the structured strength, nutrition, and run plan with motivation and accountability to reach your highest running potential without getting injured? Book a call and learn more about Healthy Runner coaching here A big thanks to Noxgear for your support for this episode! Noxgear's Tracer2 and the Tracer Lamp which keeps you visible while you run by pairing powerful multi-color LED fiber optics with ultra-reflective 3M patterns and fluorescence and light up the path in front of you! If you're looking for running gear that will actually help you stay safe while running we've got a special offer for you where you can save 35% by using the code HEALTHYRUNNER. Just head to this link! 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 Are you preparing for a half marathon? Want to up your game and achieve success? I have coach Whitney LaCombe from our Spark Healthy Runner coaching team from our Healthy Runner coaching team with me here today to delve into the realm of half marathon training mistakes that you absolutely must avoid. In this episode, coach Whitney is going to share her 5 common half marathon training mistakes to avoid for race day success! We will delve into the realm of half marathon training mistakes that you absolutely must avoid. By steering clear of these five common blunders, you can enhance your training regimen and pave the way to a triumphant race day. We'll provide valuable insights and techniques to help you find your ideal pace, ensuring endurance throughout the entirety of your half marathon. We will shed light on the consequences of inadequate rest and recovery, nutrition blunders, and the topic of strength training. Whether you're a seasoned runner looking for a half marathon PR or you are a beginner runner looking to enjoy your first half marathon experience, this training is for you! Don't let these five half marathon training mistakes hinder your progress or hinder your chances of success. Join us in this training as we delve deeper into each of these missteps, providing valuable tips and tricks to avoid them. With the right knowledge and guidance, you'll be primed for a victorious half marathon experience. Start your training journey the right way and secure the triumph you deserve! 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 [Download] Race Day Blueprint [Download] Recovery Blueprint Want the structured run and strength plan with motivation and accountability to reach your highest running potential? Book a call to learn more about Healthy Runner coaching A big thanks to Noxgear for your support for this episode! Noxgear's Tracer2 and the Tracer Lamp which keeps you visible while you run by pairing powerful multi-color LED fiber optics with ultra-reflective 3M patterns and fluorescence and light up the path in front of you! If you're looking for running gear that will actually help you stay safe while running we've got a special offer for you where you can save 35% by using the code HEALTHYRUNNER. Just head to this link! 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

Duane answers your burning questions related to running injuries, effective training techniques, and proper nutrition guidance in this ultimate Q&A. Whether you're a seasoned marathon runner or just starting your fitness journey, Duane has got you covered with a wide range of topics throughout this insightful session. Discover valuable tips and expert advice on preventing and overcoming common running injuries, such as plantar fasciitis, tendonitis, and hip soreness with running. Gain valuable insights on how to optimize your training routine to achieve peak performance and endurance. From long runs and speedwork to incorporating strength exercises, Duane shares insider secrets to help you level up your running game. Answers to these questions are covered: - How often should I strength train in marathon training - When can you run after a bulging disc - What is extensor tendonitis from running - When to stop running with pain - Plantar fasciitis and lateral plantar nerve treatment - Hip soreness during marathon training - Base training before marathon training - How much to run when not training for a race - When to bump up to 6 days of running - How many running rest days per week - How much elevation is considered hill training - Is spinning good for running - Headaches after long runs - Running fuel and daily macros - How much fuel and fluid do I need for a marathon There are six parts of your running journey that need to be optimized so you can run strong and last long without getting injured! Learn them here Do you have a burning question for Duane? Submit it here and we'll answer them on the next Q&A podcast episode! Resources Mentioned: Listen to episode 183 on Strength Training for Running Watch my training on 5 Types of Low Back Pain in Runners [Download] Recovery Blueprint Learn how to do the Short Foot Exercise Download Plantar Fasciitis Free E-book Listen to episode 168 on Base Training Download Marathon Blueprint Want the structured strength, nutrition, and run plan with motivation and accountability to reach your highest running potential without getting injured? 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 what I use to optimize my recovery after my runs? Naboso recovery compression socks, toe splays, and recovery ball from Naboso. Naboso's textured products connect you to your exercises and your running by strengthening your feet and helping you recover from your runs. 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] Marathon Training Blueprint Are you tired of the same monotonous long runs? Do you ever feel like your training needs a little something extra to keep you motivated and excited? Are you not only looking to finish that half marathon or marathon but looking to finish fast? Look no further! We have the solution for you to transform your long runs with a touch of spice! In this episode, coach Lufeng Zou from our Spark Healthy Runner coaching team will spice up your long runs with a touch of flavor! We will introduce you to the revolutionary concept of adding a little spice to your training. Not only will it make your runs more exciting, but it will also provide you with numerous training benefits with an elevation in your current running fitness! You know…spices are more than just ingredients for cooking. When added appropriately to your long runs, they possess powerful properties that can enhance your physical performance. Imagine running with increased endurance and stamina. Sounds amazing, right? Not only will we discuss physical aspects, but we also will dive into the mental and emotional aspects of long-distance running with spice! Whether you're a seasoned runner looking for a change or a newer marathon runner looking to hit that PR for your second or third race, this episode is for you! Don't let your long runs become mundane. Embrace the excitement, variety, and flavor that we have in store for you. Get ready to spice up your running routine and take your long runs to the next level! Learn this and more to inject freshness and excitement into your long-distance runs: - What are long runs with spice - Who should consider spicy long runs - What are the benefits of long run workouts - When should you add in long run workouts - 3 types of long run variations 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: Episode 164- What are Long Runs with Coach Whitney Episode 174- Tempo Run Mastery with coach Cat Get all of coach Lu's previous episodes as well as his full bio here Want the structured run and strength 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 the Amino Company for your support for this episode! If you have seen my long run "spicy" workouts on social media, you know that I am always pumped up for the challenge because I use PERFORM from the Amino Company. Clinical studies have shown that Perform helps improve mental focus, peak strength, endurance, reduces fatigue, and increases muscle protein synthesis so you can recover faster from your runs or your strength workouts. Click here and use code HEALTHYRUNNER for 30% off your entire Amino Company 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

[Download] Runners Knee Pain Free Guides Frustrated runner with knee pain and you're not sure if you have Runner's Knee or IT Band Syndrome? If you get achy knee pain in the front of your knee cap running up hills, going down stairs, squatting, and now it is starting to hurt when you stand up after sitting at your desk for a couple of hours then this episode is for you! If you get sharp pain on the outside of your knee especially when you run downhill…this deep dive on knee pain for runners is for you. In this episode, I am going to unravel the mystery of whether your knee pain with running is due to Patellofemoral Pain Syndrome or Iliotibial Band Syndrome! I cover all this and more: - Is it Runner's Knee or IT Band Syndrome - What is Patellofemoral Pain Syndrome - Where would runner's knee hurt - What does IT Band Syndrome Feel Like - How does IT band syndrome start - Is heel strike causing my knee pain - Single best exercise for knee pain while running There are six parts of your running journey that need to be optimized so you can run strong and last long without knee pain! Learn them here Want Dr. Duane to answer your question on the podcast? Submit questions here Resources Mentioned: [Download] Runner Knee Free Guide [Download] IT Band Syndrome Free Guide Listen to episode 117 on how do I know if my running form is bad Want the structured strength, nutrition, and run plan with motivation and accountability to reach your highest running potential without knee pain? Book a call and learn more about Healthy Runner coaching here A big thanks to the Amino Company for your support for this episode! If you have heard from any of the runners who have overcome their stubborn running injury, 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. 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

As we all know, running in high humidity can be challenging, but with a little planning and following these 5 tips, you'll be able to master the heat and keep your running goals on track! In this episode, you will learn how to master the heat while running in hot and humid weather so you can crush your fall race! I will provide you with 5 essential tips to ensure your runs are enjoyable and safe, even in the most challenging conditions. Stay tuned to discover the expert advice you need to conquer those sweaty summer workouts and long runs! I also share with you my 1 hack for keeping your core body temperature cool during your long run so you don't bonk in the summer heat! I hope you enjoy this episode and remember, mastering the heat is all about preparation, hydration, and listening to your body! By following these tips, you'll be able to continue your running routine even in the most humid weather conditions. 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 Resources Mentioned: [Download] Recovery Blueprint Listen to episode 27 on how to prepare to run in hot weather Want the structured strength, nutrition, and run plan with motivation and accountability to reach your highest running potential as a runner? Book a call and learn more about Healthy Runner coaching here A big thanks to ucan for your support for this episode! If you have seen my long runs and sweaty speedwork on social media, you know that I never hit the wall 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 and use code HEALTHYRUNNER for 20% off your entire 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

Want to know what running injuries are safe to run through? As an injured runner you may have been told to stop running and rest in order to get rid of your pain. Well-meaning medical professionals are just trying to make you feel better and get rid of your running injury and pain. However, this could be a recipe for preventing you from getting back to the sport you love! In this episode, I chat with my friend Matt Chittim from the Rambling Runner Podcast on the most common injuries you don't have to stop running. I will break down 3 reasons to not stop running when you have a running injury. We delve into how to overcome proximal hamstring tendinopathy, runner's knee, IT band syndrome, and plantar fasciitis. Matt and I also had a fun segment called 5 running shoe questions in which I shared my favorite daily trainer, race day shoe, and one shoe I wanted to love but just didn't work for me. Watch the YouTube video to see the shoes I talk about here. Watch my previous episode with Matt 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: - Learn more about Matt and Rambling Runner - Follow Rambling Runner on Instagram - Download my free Injury Prevention Blueprint - Listen to my previous episode on how I became an injury free runner 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 ucan for your support for this episode! If you have seen my long runs and races on social media, you know that I never hit the wall because I fuel with Energy bars from UCAN. Energy bars pack a punch without compromising your health. With gluten-free ingredients and low sugar, they provide up to 75 minutes of steady energy, with no spikes, crashes or jitters to remain easy on your stomach. Click here and use code HEALTHYRUNNER for 20% off your entire 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

Join Team Healthy Runner Half Marathon Training before we shut down enrollment on Monday 7/24/23! Are you a runner with tight hips? Do you want to know what are the specific ways you can loosen your hips before your run? Unlock your running potential with these 4 essential hip mobility exercises! In this episode, I'll guide you through a series of must-try exercises that will greatly improve your running form and have those legs feel looser during a run. Having proper hip mobility is crucial for runners as it allows for a more efficient stride, reduces the risk of injuries, and enhances overall performance. These exercises specifically target the hip area, helping to increase flexibility, range of motion, and stability. In this episode, you will learn the importance of hip mobility for running and I share with you my top 4 pre-running stretches explaining to you exactly how to perform these. The best thing is these make for great post run stretches as well! I also cover how many times you should do them and which exercises are best before a run or after a run. I hope they help you improve your flexibility so you can prevent low back pain and runners knee during your running journey! Be sure to save the YouTube video of exactly how to perform these exercises to you can start doing them today! 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 Resources Mentioned: [Download] Recovery Blueprint [Download] Strong Glute Guide Want the structured strength, nutrition, and run plan with motivation and accountability to reach your highest running potential as a runner? 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 what I use to optimize my recovery after my runs? Naboso recovery compression socks, toe splays, and recovery ball from Naboso. Naboso's textured products connect you to your exercises and your running by strengthening your feet and helping you recover from your runs. 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

Join Team Healthy Runner Half Marathon Training Are you looking to get faster in the half marathon or marathon distance? Have you tried to hit a PR but you keep coming up empty? Feeling stuck with your running and you are not sure what you are doing wrong? In this episode, coach Cat from our Spark Healthy Runner coaching team and I dive deep into the transformative world of tempo runs and how they can elevate your running performance to new heights. Join us as we unlock the secrets to maximizing your true running potential with the mastery of tempo runs. Tempo runs are proven to be one of the most effective training techniques for runners of all levels. By maintaining a challenging yet sustainable pace, you can push your limits, improve endurance, increase speed, and enhance overall fitness. With our expert guidance, you will learn the ins and outs of tempo runs – from understanding proper pacing strategies to optimizing the specific types of tempo workouts. We provide valuable tips and techniques to help you reap maximum benefits, whether you are a beginner or an experienced runner looking to enhance your performance. Unleash your true potential by incorporating tempo runs into your training routine. Join us towards unlocking your true running potential through the art of mastering tempo runs. It's time to embrace the challenge, push your boundaries, and achieve greatness 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 Get coach Cat's previous trainings Want the structured plan, motivation, and accountability to reach your highest running potential? Book a call and learn more about Healthy Runner coaching A big thanks to Noxgear for your support for this episode! Noxgear's Tracer2 and the Tracer Lamp which keeps you visible while you run by pairing powerful multi-color LED fiber optics with ultra-reflective 3M patterns and fluorescence and light up the path in front of you! If you're looking for running gear that will actually help you stay safe while running we've got a special offer for you where you can save 35% by using the code HEALTHYRUNNER. Just head to this link! 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 Grow as a Runner (6 Steps) Did you know that strength training is the foundation for running success? Many runners underestimate the importance of strength training, but it can make all the difference in your performance and injury prevention. Matter of fact, it is one of the six steps to growing as a runner so you can run fast and last long! In this episode, I share with you the ultimate guide to building your running success by unleashing the power of strength training! Learn essential tips for structuring your strength training sessions alongside your running schedule, avoiding common mistakes, and optimizing recovery to prevent overtraining. We at Spark Healthy Runner believe that a well-designed strength training program is the secret ingredient to unlocking your full running potential. Whether you're training for a marathon, 10K, or just aiming to improve your daily jogs, this episode has something for everyone. Prepare to challenge yourself, break through plateaus, and elevate your running game. If you're ready to take your running performance to new heights, don't miss out on this informative and motivating episode. Remember, success in running starts with a solid foundation. Unlock your true running potential through strength training! Let's get started today by answering these questions: -What is Strength Training for Running? -Should you strength train as a runner? -Why is strength good for running? -What does strength training do for running? -Can strength training increase running speed? -What is the greatest benefit of strength training for a runner? -How long does it take to build strength for running? -What strength training do runners need? -Should I train legs if I run a lot? -How do you mix running and strength training? -How many times a week should a runner do strength training? -What is the best rep range for runners? -Should you strength train or run first? 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 Resources Mentioned: [Download] Strong Glute Guide Want the structured strength, nutrition, and run plan with motivation and accountability to reach your highest running potential as a runner? Book a call and learn more about Healthy Runner coaching here A big thanks to the Amino Company for your support for this episode! If you have seen my strength training workouts on social media, you know that I am always pumped up for the challenge because I use PERFORM from the Amino Company. Clinical studies have shown that Perform helps improve mental focus, peak strength, endurance, reduces fatigue, and increases muscle protein synthesis so you can recover faster from your runs or your strength workouts. Click here and use code HEALTHYRUNNER for 30% off your entire Amino Company 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 to Run Your Best Confused by all the gels, liquids, and chews to choose from as a runner? In this episode, coach Brooke, RDN from Intentful Nutrition and our Spark Healthy Runner coaching team provides valuable tips on how to choose the best long run fuel for you! We cover all of this and more in this episode! - Who should fuel during long runs? - When should you start practicing with fuel? - How do you choose a long run fuel product? - What is the difference between gels, chews, liquid fuel? - Is liquid fuel better than a gel? - Are whole foods better than gels for running? There are six parts of your running journey that need to be optimized so you can run strong and last long! Learn them here: https://learn.sparkhealthyrunner.com/grow Want Dr. Duane to answer your question on the podcast? Submit questions here Related Resources: Nutrition Blueprint: Run Your Best! https://learn.sparkhealthyrunner.com/nutrition Get all of Brooke's previous episodes as well as her full bio here Want the structured nutrition, run, and strength plan with motivation and accountability to reach your highest running potential? Book a call and learn more about Healthy Runner coaching here This week's show supported by: Edge 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 and use code HEALTHYRUNNER for 20% off your entire UCAN order! Learn more about how UCAN provides fuel for running to go further with less sugar and more energy. We've got a special offer for you where you can save 20% by using the code HEALTHYRUNNER. 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] Foam Roller Instructional Video Don't know what to do after your runs to optimize recovery? Have you ever felt like your muscles are tight, legs are heavy, or you have a knot that just needs to be released? Foam rolling can help increase blood flow, stimulate your nervous system, and allow you to release your muscles all on your own! Done consistently, this can maintain your flexibility, mobility, and prevent your muscles from overcompensating during your running to allow you to move freely and limit your risk for potential injuries. In this episode, I will share with you my 7 foam roller exercises that will change your running game forever no matter if you are a beginner runner just starting out or an experienced runner training for another marathon! I also share: -What is foam rolling -What are the benefits of foam rolling -Should foam rolling hurt -What are the different types of foam rollers -7 muscles every runner should foam roll -When is the best time to foam roll -How long should you foam roll -Roller stick massage tips 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 Resources Mentioned: [Download] Recovery Blueprint Want the structured strength, nutrition, and run plan with motivation and accountability to reach your highest running potential as a runner? 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 what I use to optimize my recovery after my runs? Naboso recovery compression socks, toe splays, and recovery ball from Naboso. Naboso's textured products connect you to your exercises and your running by strengthening your feet and helping you recover from your runs. 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 Grow as a Runner 6-Step Framework Are you about to embark on marathon training? This could be your first marathon, or you could be an experienced marathoner but you are still looking for ways to either crush a PR by running faster or actually complete the marathon training cycle without needing to miss workouts because you suffered a stubborn injury that seems to always creep up! Do you want to learn the secret that is helping runners crush their marathon race feeling stronger than ever? It is avoiding these 12 Marathon training mistakes! In this episode, coach Lufeng Zou from our Spark Healthy Runner coaching team shares all his knowledge, experience, and wisdom about the top mistakes you need to avoid during your marathon training so you can not only crush your race but enjoy lifelong injury free running after the race! 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: Episode 168- Base Training Updates for Your Best Race Season Episode 174- How to do an easy run with coach LaToya Get all of coach Lu's previous episodes as well as his full bio here Want the structured run and strength 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 Noxgear for your support for this episode! Noxgear's Tracer2 and the Tracer Lamp which keeps you visible while you run by pairing powerful multi-color LED fiber optics with ultra-reflective 3M patterns and fluorescence and light up the path in front of you! If you're looking for running gear that will actually help you stay safe while running we've got a special offer for you where you can save 35% by using the code HEALTHYRUNNER. Just head to this link! 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

Trying to grow as a runner is overwhelming! We learn, we train, and we put the work in but sometimes it doesn't end with the result you were looking for. Trust me, I feel you and I have been there. Quite literally, I have been there the past 7 years working at this and I just ran my fastest half marathon at age 43 which was faster than anything I did in my late 30's! In this episode, I share my journey to unlocking my fastest half marathon time in 7 years. I'll take you through the race recap, training process, nutrition, and mindset that helped me achieve this goal. Throughout this episode, I share tips and tricks that worked for me in hopes of inspiring and helping fellow runners achieve their goals. I summarize 5 key takeaways and lessons learned in how I broke through this plateau in my running journey so it can help you in your running journey. So whether you are a seasoned runner or just starting, this episode is for you! Join me as I share how I unlocked my fastest half marathon time in 7 years. 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 Resources Mentioned: [Download] Recovery Blueprint [Download] Race Day Blueprint: 10 Tips to Crush Your Race! Episode 160: How To Set Goals For Running with Coach Carolyn Coffin Episode 173: Mantras and Mental Strategies with Coach Chris McClung Episode 175: How to Train Hills with Coach Elisabeth Scott Want the structured strength, nutrition, and run plan with motivation and accountability to reach your highest running potential as a runner? Book a call and learn more about Healthy Runner coaching here A big thanks to ucan for your support for this episode! Want to know what I fueled with for this epic half marathon? I felt strong and fast because I use Edge 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 and use code HEALTHYRUNNER for 20% off your entire UCAN order! Learn more about how UCAN provides fuel for running to go further with less sugar and more energy. 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

​​If you are an often-injured runner or if you just suffered your first injury that has put you on the sidelines after years of being a durable runner you will want to listen to this story to provide you the inspiration you need! Stefanie Flippin is a professional ultrarunner at lululemon, coach, and surgeon specializing in lower extremity injuries and has treated hundreds of runners in her career. Until it was her turn to be sidelined. We dive into the following and so much more in this conversation: - Why did Stefanie feel "Invincible" prior to her injury - The emotional toll of living through grief and training hard - Warning signs that an injury was brewing - Stefanie's first injury in 11 years - How Stefanie responded to the news she had a bone stress injury - What Stefanie did during her 8 weeks of recovery without running - What was the turning point in her recovery - Return to running and what it felt like - The misconception about suffering a running injury This conversation with Stefanie was raw, vulnerable, and human! As adult runners, we all go through low points in our life dealing with loss, feelings of regret, shame, and I hope this episode inspires you that you will come out the other side (like Stefanie did) with a newfound sense of gratitude and perspective. I hope you enjoy listening to Stefanie's story and apply it to your running journey "I will always be grateful because it gave me the chance to zoom out and have humility for the fact that we're all human, vulnerable and finite." -Stephanie Flippin Listen to my previous episode on how to prevent foot and ankle injuries with Stefanie Links and Resources from the show: - Learn more about Stefanie and her coaching, writing, and speaking - Follow Stefanie on Instagram - Follow Stefanie on Facebook - Read Stefanie's column in Trail Runner Magazine - Listen to Stefanie co-host Making Strides Podcast - Download my free 6 Steps to Running Injury Free - Listen to my previous episode on why you don't need to stop running if you are injured 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 the Amino Company for your support for this episode! Want to know what I recommend as a physical therapist for my clients who are recovering from an injury? 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. If you're interested in learning more about my 100% Science-Backed Amino Acids Supplements and you would like to give perform a try, we've got a special offer for you where you can save 30% by using the code HEALTHYRUNNER . Click HERE to be directed to the discount page and use the code HEALTHYRUNNER at checkout to save 30%! 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 take on the ultimate challenge of running a marathon? Planning to train for it but confused about which training plan to choose? With so many options out there, it can get overwhelming to decide which one is the perfect fit for you. Well, worry not! In this video, we'll take you through a step-by-step guide on how to choose the right marathon training plan that suits your goals, current fitness level, and lifestyle. We'll cover the pros and cons of different training styles, like Hal Higdon, Jeff Galloway, and Hanson's Marathon Method and help you determine which one will work best for you. Additionally, we'll share some expert tips on how to tweak your training plan to make it more personalized and effective. By the end of this episode, coach Whitney LaCombe from our Spark Healthy Runner coaching team will equip you with the knowledge and insights to make an informed decision and set yourself up for marathon success! We cover all of this and more in this episode! - How to Choose the Right Marathon Training Plan - When should I start my marathon plan - How many weeks should a marathon training plan be - How do I know what level marathon runner I am - Marathon training philosophy - What are marathon training cut back weeks - Is strength training needed for marathon training - Should I do speedwork when marathon training - Realistic marathon goals for your current fitness - Misconception about choosing a marathon training plan 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 Want the structured run and strength plan with motivation and accountability to reach your highest running potential? Book a call to learn more about Healthy Runner coaching A big thanks to ucan for your support for this episode! If you have seen my long runs and races on social media, you know that I never hit the wall because I use Edge 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 and use code HEALTHYRUNNER for 20% off your entire UCAN order! Learn more about how UCAN provides fuel for running to go further with less sugar and more energy. 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] How to Grow as a Runner (6 Steps) The running related questions you submitted regarding injuries, recovery, strength training, and running that you wanted to know more about are answered! We cover all of this and more in this episode! - Massage guns and when to use them - How to manage niggles and prevent them from progressing to full blown injuries - Joint health supplements and if they work - Hip dysplasia and running - Posterior tibial tendonitis and what strengthening exercises should be done for rehab - How we manage tendon injuries and pain - What does offseason strength and running look like - Physical and mental tips to stay in the game when life gets complicated - What is the longest long run you should do before your first half marathon - Do you need to eat before doing strength training - How to manage PMS symptoms of bloating and heavy legs while running - Duane's hack for better sleep - What speed shoe can make you faster - When to drink your sports drink or electrolytes There are six parts of your running journey that need to be optimized so you can run strong and last long! Learn them here: https://learn.sparkhealthyrunner.com/grow Want Dr. Duane to answer your question on the podcast? Submit questions here Resources Mentioned: Episode 168 on the Healthy Runner Podcast: Base Training Updates for Your Best Race Season with Coach Duane Scotti https://sparkhealthyrunner.com/how-to-build-a-solid-foundation-for-your-race-with-base-training/ Episode 68 on the Healthy Runner Podcast: How to Prepare For a Half Marathon with Coach Duane https://sparkyourtraining.com/how-to-prepare-for-a-half-marathon-with-coach-duane-scotti/ Episode 89 on the Healthy Runner Podcast Posterior Tibial Tendonitis https://sparkyourtraining.com/posterior-tibial-tendonitis-treatment-for-runners/ [Download] Race Day Blueprint: 10 Tips to Crush Your Race! Want the structured strength, nutrition, and run plan with motivation and accountability to reach your highest running potential as a runner? Book a call and learn more about Healthy Runner coaching here: https://learn.sparkhealthyrunner.com/coaching This week's show brought to you by: Naboso, which is a company that is dedicated to redefining what's underneath your feet so you can feel more to move better as a runner! Click here and use code HEALTHYRUNNER for 20% off your entire Naboso order! Learn more about how Naboso's textured products connect you to your exercises and your running by strengthening your feet and helping you recover from your runs. We've got a special offer for you where you can save 20% by using the code HEALTHYRUNNER. 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

Struggling to run up hills or want to learn more about how you can add hill training for running into your next training cycle? Do you want to get stronger for running uphill or are wondering what muscles you should strengthen for hill training? Elisabeth Scott is marathoner, coach, answer seeker, and owner of Running Explained and host of the Running Explained Podcast. Elisabeth and I chat about how to implement hill training into your running. We answer the following questions and get into so much more: -What is hill training? -Why would you consider adding hill training into your running workouts? -When is the best time to start running hills in a training cycle or calendar year? -How do you train for hill runs? -How do we implement this type of training? -How do I get stronger at running uphill? -How do I strengthen my legs for hill running? -Misconception about hill training? This was a value packed conversation with a coach who just recently added hill training into her personal running training for the Boston Marathon! I hope you enjoy the episode with Elisabeth who is a true professional in the running coaching and podcast community. Most importantly, I hope you learn a thing or two that you can take into your next training cycle! Listen to my previous episode on why she started running, her personal struggle with addiction, alcoholism, and overcoming injuries with Elisabeth 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: - Learn more about Elisabeth and Running Explained - Follow Running Explained on Instagram - Download my free Race Day Blueprint - Listen to my previous episode on trail running 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 the Amino Company for your support for this episode! If you have seen gym workouts or track workouts on social media, you know that I am always pumped up for the challenge because I use PERFORM from the Amino Company. Clinical studies have shown that Perform helps improve mental focus, peak strength, endurance, reduces fatigue, and increases muscle protein synthesis so you can recover faster from your runs or your strength workouts. If you're interested in learning more about my 100% Science-Backed Amino Acids Supplements and you would like to give perform a try, we've got a special offer for you where you can save 30% by using the code HEALTHYRUNNER . Click HERE to be directed to the discount page and use the code HEALTHYRUNNER at checkout to save 30%! 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 Grow as a Runner 6-Step Framework Want to unlock your greatest potential as a runner? It is quite simple…learn how to master the easy run! In this episode, coach LaToya Felton from our Spark Healthy Runner coaching team provides you with a master class on the single most important run you need to implement into your training on a weekly basis. We cover all of this and more in this episode! - What is an easy run? - Why you should run easy? - What are the benefits of an easy run? - When should you run easy? - How do you run an easy run? - Factors to consider when finding your easy pace - Tips that will help you keep the easy effort in check - Misconception about easy runs There are six parts of your running journey that need to be optimized so you can run strong and last long! Learn them here: https://learn.sparkhealthyrunner.com/grow Want Dr. Duane to answer your question on the podcast? Submit questions here Related Resources: How to Grow as a Runner (6 Steps) https://learn.sparkhealthyrunner.com/grow Get all of coach LaToya's previous episodes as well as her full bio here: https://learn.sparkhealthyrunner.com/latoyabio Want the structured run and strength plan with motivation and accountability to reach your highest running potential? Book a call and learn more about Healthy Runner coaching here: https://learn.sparkhealthyrunner.com/coaching A big thanks to Noxgear for your support for this episode! Noxgear's Tracer2 and the Tracer Lamp which keeps you visible while you run by pairing powerful multi-color LED fiber optics with ultra-reflective 3M patterns and fluorescence and light up the path in front of you! If you're looking for running gear that will actually help you stay safe while running we've got a special offer for you where you can save 35% by using the code HEALTHYRUNNER. Just head to this link! Connect with coach LaToya: - 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

Struggling to stay mentally strong during your race? Do you want to leverage your mental tools in your toolbox to maintain a strong mind during your training so you can execute the perfect race day strategy? Chris McClung is a 2:45 marathoner, running coach, co-owner of Rogue Running and host of the Running Rogue podcast. Chris and I chat about mantras and mental tips for your best race day yet! We get into the following topics and so much more: - Chris McClung Running Story - What is a race mantra? - Can a mantra make you run faster? - How do you classify your running mantras? - What is a "pre race" mantra? - What is a rhythm mantra? - What are the best mantras to use when closing in a race? - How does visualization help boost your mindset for race day? - Chris' lessons learned about injury recovery This was a value packed conversation with a true expert when it comes to running mindset. I hope you enjoy the episode with Chris who is a true professional in the running coaching and podcast community. Most importantly, I hope you learn a thing or two that you can take into your next race! 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: - Learn more about Chris and Rogue Running - Follow Rogue Running on Instagram - Download my free Race Day Blueprint - Listen to my previous episode on marathon mindset - Listen to my previous episode on how to push the mental limits during your race 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 ucan for your support for this episode! If you have seen my long runs and races on social media, you know that I never hit the wall because I use Edge 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 and use code HEALTHYRUNNER for 20% off your entire UCAN order! Learn more about how UCAN provides fuel for running to go further with less sugar and more energy. 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 Become a Runner without Shin Splints Got shin splints? Here's how to beat them! Are you frustrated that every time you try to run faster or run longer you get tightness or pain in your shin? Would you like to learn the best shin splint exercises to relieve anterior shin splints or medial tibial stress syndrome in runners? Maybe you have tried to start running but no matter what shoes you wear or how much you ice your shins after your runs the pain just keeps coming back. This can be super frustrating and that is why I wanted to share this episode with you today so you can beat shin splints for good! We cover all of this and more in this episode! -5 ways to end shin splint pain FOREVER! -My top 6 shin splint exercises for runners -Why your pain is not due to the shoes you are wearing -How to have a strong mindset to overcome shin splints -My best exercise to improve your foot stability -How changing your cadence can help your shin pain -Recovery strategies that will help your shin pain (and it is not ice) -Do compression socks help with shin splints -How do you foam roll your shins There are six parts of your running journey that need to be optimized so you can run strong and last long! Learn them here: https://learn.sparkhealthyrunner.com/grow Want Dr. Duane to answer your question on the podcast? Submit questions here Related Resources: [Download] How to Grow as a Runner 6-Step Framework Want the structured strength, nutrition, and run plan with motivation and accountability to reach your highest running potential without shin splints? Book a call and learn more about Healthy Runner coaching here: https://learn.sparkhealthyrunner.com/coaching This week's show brought to you by: 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. Check out the research here: https://aminoco.com/healthyrunner If you're looking for a nutritional advantage when it comes to recovering from your running injury like shin splints or from your daily training I highly recommend you give Heal a try. If you're interested in learning more and giving Heal a try, we've got a special offer for you where you can save 30% by using the code HEALTHYRUNNER. Just head to: https://aminoco.com/healthyrunner 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

Strength training is one of the most important ingredients in growing as a runner and is also one of the most misunderstood and inconsistent forms of training for many runners. Jason Fitzgerald is a running coach, founder of the strength running podcast, website, and YouTube channel. Jason and I chat about all things strength training and define why it should look different than your average bootcamp style strength class. We cover the basics of strength training and how you can get stronger with power training including: - What does strength training for running mean? - What are the benefits to adding strength work into a runners training plan? - What does power training mean? - When is the best time to start a new strength program? - How do you recommend runners program their strength routines? - Tips to start implementing strength training for the beginner runner? - Tips to start implementing strength training for the experienced runner? - Jason's strength training mistakes to avoid? - Biggest shift in your mindset regarding strength training for runners - Misconception about lifting weights as runners This was a value packed conversation with a true expert in the running community. I hope you enjoy the episode Jason and learn a thing or two about strength training for running! 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: - Learn more about Jason and Strength Running - Follow Jason on Instagram - Watch Strength Running videos on YouTube - Listen to my previous episode about injury prevention with Jason - Download my free Strong Glute Guide - Listen to my previous episode on building a strong solid foundation for your race 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: https://learn.sparkhealthyrunner.com/coaching A big thanks to the Amino Company for your support for this episode! If you have seen my strength training videos on YouTube you know that I am always energized and ready to workout because I use Perform from the Amino Company Clinical studies have shown that Perform helps improve mental focus, peak strength, endurance, reduces fatigue, and increases muscle protein synthesis so you can recover faster from your runs or your strength workouts. If you're looking for a nutritional advantage to improve your performance and recovery, Save 30% by using the code HEALTHYRUNNER. Click HERE to be directed to the discount page! 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 Strengthen Your Hips Instructional Video Have you heard that strength training is good for runners, but you don't know where to start? Do you want to get stronger hips but you get confused with the hundreds of exercises you hear about? Maybe you learned some hip exercises before in physical therapy but you felt like they didn't do anything so you started doing some gym-based exercises but your knees started hurting! If this is you, I feel you and this is how I felt when I was just starting out in my running journey 12 years ago! I was just coming off hip surgery for a torn labrum and cartilage and my hip muscles were weak and I was looking for exercises to get them stronger. In this episode, I share with you my Top 5 hip strengthening exercises that any runner can do no matter what level runner you are! These have been the tried, true and tested favorites that I have done personally and are the very same exercises that I have programmed for clients overcoming hip, knee, or even ankle pain. The best part about these is even if you are healthy they provide you the solid foundation for which huge, massive improvements in becoming a stronger and faster runner begin! We cover all of this and more in this episode! -Benefits of strengthening the hips for runners -Duane's top 5 hip exercises any runner can do -When is the best time to do these exercises? -How many reps or sets? -How can you make these exercises easier or harder? There are six parts of your running journey that need to be optimized so you can run strong and last long! Learn them here: https://learn.sparkhealthyrunner.com/grow Want Dr. Duane to answer your question on the podcast? Submit questions here Related Resources: [Download] How to Grow as a Runner 6-Step Framework Episode 155 on the Healthy Runner Podcast 5 Types of Low Back Pain: Want the structured strength, nutrition, and run plan with motivation and accountability to reach your highest running potential? Book a call and learn more about Healthy Runner coaching here: https://learn.sparkhealthyrunner.com/coaching This week's show brought to you by: Naboso, which is a company that is dedicated to redefining what's underneath your feet so you can feel more to move better as a runner! Click here and use code HEALTHYRUNNER for 20% off your entire Naboso order! Learn more about how Naboso's textured products connect you to your exercises and your running by strengthening your feet and helping you recover from your runs. We've got a special offer for you where you can save 20% by using the code HEALTHYRUNNER. Just head to: https://bit.ly/healthyrunner and use the code HEALTHYRUNNER at checkout to save 20%! 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 Grow as a Runner 6-Step Framework Wondering which food is best for running or what foods will make you a faster runner? In this episode, coach Brooke, RDN from Intentful Nutrition and our Spark Healthy Runner coaching team provides valuable need to know information when it comes to our nutrition as runners. We cover all of this and more in this episode! Why do most runners not eat enough? How can fueling help running? Which food is best for running? What should I eat on an easy run day or rest day? What should I eat on a moderate training running day? What should I eat on a hard training running day? What foods make you a faster 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: https://learn.sparkhealthyrunner.com/grow Want Dr. Duane to answer your question on the podcast? Submit questions here Related Resources: Nutrition Blueprint: Run Your Best! https://learn.sparkhealthyrunner.com/nutrition Get all of Brooke's previous episodes as well as her full bio here: https://learn.sparkhealthyrunner.com/brookebio Want the structured nutrition, run, and strength plan with motivation and accountability to reach your highest running potential? Book a call and learn more about Healthy Runner coaching here: https://learn.sparkhealthyrunner.com/coaching This week's show brought to you by: Healthy snacks from UCAN to fuel smarter for a breakfast boost, an afternoon pick-me-up or a pre-workout snack. The granola and almond butter are all natural, keto-friendly, gluten-free and provide energy you need to get through your day and bring out your personal best during your training or after to enhance recovery. Click here and use code HEALTHYRUNNER for 20% off your entire UCAN order! Learn more about how UCAN provides fuel for running to go further with less sugar and more energy. We've got a special offer for you where you can save 20% by using the code HEALTHYRUNNER. Just head to: https://ucan.co/healthyrunner/ and use the code HEALTHYRUNNER at checkout to save 20%! Connect with Brooke: - Instagram: @intentfulnutrition - 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

Runners must plan and have strategies in place for general running safety, weather, terrain, night time, and female specific safety considerations while getting in those mental clearing miles. In this episode, coach Cat from our Spark Healthy Runner coaching team provides valuable actionable (running safety 101) tips that all runners can implement as part of their training. We cover all of this and more in this highly informative episode! - Safe running tips for beginners - How can females be safe while running - How to be safe while running in the dark - Weather safety running tips - How do you stay safe while trail running - What should I carry while running for safety - How to be safe while running in the dark There are six parts of your running journey that need to be optimized so you can run strong and last long! Learn them here: https://learn.sparkhealthyrunner.com/grow Want Dr. Duane to answer your question on the podcast? Submit questions here Get coach Cat's previous trainings: https://learn.sparkhealthyrunner.com/catbio Want the structured plan, motivation, and accountability to reach your highest running potential? Book a call and learn more about Healthy Runner coaching here: https://learn.sparkhealthyrunner.com/coaching Mentioned in this episode: Ten Tips to Go From Road To Trail- Episode 162 on the Healthy Runner Podcast: https://sparkhealthyrunner.com/ten-tips-to-go-from-road-to-trail/ A big thanks to Noxgear for your support for this episode! Noxgear's Tracer2 and the Tracer Lamp which keeps you visible while you run by pairing powerful multi-color LED fiber optics with ultra-reflective 3M patterns and fluorescence and light up the path in front of you! If you're looking for running gear that will actually help you stay safe while running we've got a special offer for you where you can save 35% by using the code HEALTHYRUNNER. Just head to this link! 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 Grow as a Runner 6-Step Framework Base training is the most critical time period during your training to build a solid foundation for your running so you can run a fast and healthy half marathon or marathon! It may not be the most exciting part of your training and it is commonly not a focus for most runners but nailing this key ingredient in your training will not only result in you getting faster as a runner during your race season but will be the primary reason why you stay healthy and out of the injury cycle this time! Learn how Duane implemented his personal 12 week base training cycle into the 6 steps on how we grow as runners in this base training masterclass update. Duane covers all of this and more in this highly informative and critical episode! - What is base training - What are the benefits of base training - Duane's personal base training in 2023 - Base training using the 6 steps to growing as a runner - Mindset for base training - Strength exercises for running during base - What is aerobic base running - Nutrition for running during base - Recovery for runners in base training - Should I race during base building Get your free How to Grow as a Runner 6-step roadmap: https://learn.sparkhealthyrunner.com/grow Want the structured base training plan, motivation, and accountability to reach your highest running potential for your race? Book a call and learn more about Healthy Runner coaching here: https://learn.sparkhealthyrunner.com/coaching Want Dr. Duane to answer your question on the podcast? Submit questions here Mentioned in this episode: How to Grow as a Runner (6 Steps) https://learn.sparkhealthyrunner.com/grow Nutrition Blueprint: Run Your Best! https://learn.sparkhealthyrunner.com/nutrition Healthy Runner Discounts and Recommended Products https://learn.sparkhealthyrunner.com/discounts Episode 120 on the Healthy Runner Podcast Strength Training to Run Safe and Run Fast with Scott Greenberg, DPT, PT, CSCS https://sparkhealthyrunner.com/strength-training-to-run-safe-and-run-fast/ Episode 164 on the Healthy Runner Podcast What are Long Runs- 5 Mistakes to Avoid! https://sparkhealthyrunner.com/what-are-long-runs/ This week's show brought to you by: Naboso, which is a company that is dedicated to redefining what's underneath your feet so you can feel more to move better as a runner! Click here and use code HEALTHYRUNNER for 20% off your entire Naboso order! Learn more about how Naboso's textured products connect you to your exercises and your running by strengthening your feet and helping you recover from your runs. Save 20% by using the code HEALTHYRUNNER. Just head to: https://bit.ly/healthyrunner and use the code HEALTHYRUNNER at checkout to save 20%! 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 Grow as a Runner 6-Step Framework Happy 3 years to the podcast! If you have been an avid listener…Thank You for your support! Do you want to learn how to get in those stress relieving miles so you can continue to challenge yourself without having to stop running with an injury? In this personal deep dive episode, I am going to show you how I went from being a new "adult onset" runner who was constantly getting injured (despite being a sports physical therapist with background in strength & conditioning) to finally overcoming the injury cycle and running multiple races a year in my 40's! Most importantly, I am now able to consistently lace up my shoes and hit the pavement to enjoy those mental clearing runs (can you relate?) so I can show up better as a husband, father, educator, business owner, and for YOU as a part of our Healthy Runner community! In this episode, I share a story I have mentioned in bits and pieces but never the full picture and context on how I became a Healthy Runner and why I decided to do what I do today, living my passion educating the running community! View the pictures I mentioned in this episode here: https://sparkhealthyrunner.com/duane_scotti_running_story/ There are six parts of your running journey that need to be optimized so you can run strong and last long! Learn them here: https://learn.sparkhealthyrunner.com/grow Want Dr. Duane to answer your question on the podcast? Submit questions here Want me to guide you in becoming a Healthy Runner to get over your frustrating injury as your on demand running physical therapist and coach? Learn more on how to work with me here: https://learn.sparkhealthyrunner.com/coaching Mentioned in this episode: Proximal Hamstring Tendinopathy FREE E-book: https://learn.sparkhealthyrunner.com/pht This week's show brought to you by: Healthy snacks from UCAN. Click here and use code HEALTHYRUNNER for 20% off your entire UCAN order! Learn more about how SuperStarch unlocks and sustains optimal output, reducing fatigue without spikes or crashes and is backed by science. We've got a special offer for you where you can save 20% by using the code HEALTHYRUNNER. Just head to: https://ucan.co/healthyrunner/ and use the code HEALTHYRUNNER at checkout to save 20%! 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

Plantar Fasciitis can be frustrating for all types of runners. Nicole is one of those runners who got foot pain after recovering from a knee injury when she attempted to run a 5k and then walk around the city of Chicago while on a vacation with her family. Like many runners, this was not Nicole's first-time suffering from foot pain. This was the 4th episode since she started running later in life after her kids were grown up. Each time she got foot pain she was told to just stop running, wear shoes in the house all the time, and to alternate different running shoes each day. After the trip to Chicago, Nicole was devastated and wanted a different option so she didn't have to stop running again. She was looking forward to getting back to her previous running life now that she has recovered from her knee injury. She was ready for a new solution, one that got to the root cause of why she had plantar fasciitis previously and one that would stick! That is when she made the decision to focus on herself (for a change) and enrolled in our Spark Healthy Runner Coaching Program. Listen in to hear from Nicole herself on how she got over her foot pain and got her life back running with her local running group and is now enjoying running 6 mile long runs and training for the Fargo Half Marathon. Download our Free Plantar Fasciitis Resource: https://learn.sparkhealthyrunner.com/footpain Work 1:1 with Dr. Scotti to guide you back to running without having to worry about your foot pain like Nicole did! Learn more: https://learn.sparkhealthyrunner.com/coaching Related Episodes: Episode 163 - Plantar Fasciitis Fix in 5 Steps: https://sparkhealthyrunner.com/plantar-fasciitis-fix-in-5-steps/ Episode 96 - 5 Keys for Prevention of Foot and Ankle Injuries https://sparkyourtraining.com/5-keys-for-prevention-of-foot-and-ankle-injuries/ This week's show brought to you by: 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. Check out the research here: https://aminoco.com/healthyrunner If you're looking for a nutritional advantage when it comes to recovering from your running injury or your daily training I highly recommend you give Heal a try. If you're interested in learning more and giving Heal a try, we've got a special offer for you where you can save 30% by using the code HEALTHYRUNNER. Just head to: https://aminoco.com/healthyrunner and use the code HEALTHYRUNNER at checkout to save 30% Click HERE to be directed to the discount page! 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 Grow as a Runner 6-Step Framework It doesn't matter if you are training for a 5k, 10k, half marathon, or marathon, the long run is a key ingredient to getting faster and stronger as a runner so you can run longer! In this deep dive training, coach Whitney LaCombe from our Healthy Runner coaching team, explains exactly how to execute the perfect long run to improve as a runner so you can avoid some of the common mistakes runners make with this workout. We cover all of the following and so much more! - What are long runs? - Why should I do a long run? What are the benefits of doing a long run? - How often should you do a long run? - How do you "do" a long run? - What pace should I run my long runs? - Do I need to fuel for long runs? Before/during/after? - How long of a long run is too long? - What do you need for a long run? - What is the best way to recover after a long run? - 5 most common long run mistakes? - Misconception of long runs If you are struggling to get faster or stay healthy as a runner to meet your running goal or are a beginner and you just need some guidance on how to build up these long runs safely. That is exactly what we do within our high touch point 1:1 signature Spark Healthy Runner coaching program! Schedule your call with Duane here to see if you are a good fit! Related Resources and Episodes: Race Day Blueprint: 10 Tips to Crush Your Race! https://learn.sparkhealthyrunner.com/race Episode 139 Advanced Marathon Training with Coach Lu: https://sparkhealthyrunner.com/marathon-training-tips-to-pr/ This week's show brought to you by: Edge energy from UCAN. Edge is the first and only on-the-go training fuel powered by SuperStarch, putting you in the ideal performance state by keeping blood sugar stable during your long runs.. Click here and use code HEALTHYRUNNER for 20% off your entire UCAN order! Learn more about how SuperStarch unlocks and sustains optimal output, reducing fatigue without spikes or crashes and is backed by science. We've got a special offer for you where you can save 20% by using the code HEALTHYRUNNER. Just head to: https://ucan.co/healthyrunner/ and use the code HEALTHYRUNNER at checkout to save 20%! Previous Trainings by Coach Whitney: https://learn.sparkhealthyrunner.com/whitneybio Connect with Coach Whitney LaCombe: Instagram - @runwhitspark Join Our Healthy Runner Facebook Community Subscribe to our YouTube Channel [email protected] www.sparkhealthyrunner.com 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 relieve your foot pain when running? Have you tried to rest, ice, and stopped running but every time you try to increase your mileage again your pain just comes back? Trying to get over plantar fasciitis as a runner can be overwhelming. I have a 5-step plan on how to get over plantar fasciitis as a runner and keep it that way so you can optimize your running for longevity. This is not a plan that most adult runners know about! In this training you will learn: What is plantar fasciitis? Why is plantar fasciitis so common in runners? How to treat plantar fasciitis without having to stop running? Plantar Fasciitis injury prevention tips so you don't have to worry about your foot pain during your next long run or race! Download your FREE Plantar Fasciitis supplemental eBook to this training and get the bonus exercise videos covered in this training so you can get rid of your foot pain and NOT have to stop running here: https://learn.sparkhealthyrunner.com/footpain Implement the 5-steps to overcoming plantar fasciitis with Dr. Duane Scotti as your running physical therapist and coach with our Spark Healthy Runner Coaching Program: https://learn.sparkhealthyrunner.com/coaching [DOWNLOAD] Plantar Fasciitis FREE E-book: https://learn.sparkhealthyrunner.com/footpain This week's show brought to you by: Naboso, which is a company that is dedicated to redefining what's underneath your feet so you can feel more to move better as a runner! Click here and use code HEALTHYRUNNER for 20% off your entire Naboso order! Learn more about how Naboso's textured products connect you to your exercises and your running by strengthening your feet and helping you recover from your runs. We've got a special offer for you where you can save 20% by using the code HEALTHYRUNNER. Just head to: https://bit.ly/healthyrunner and use the code HEALTHYRUNNER at checkout to save 20%! 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

Have you thought about dipping your toe into trail running but you just don't know where to start? Do you want to see if trail running could be a nice compliment to what you are already doing as a runner? Kim Senechal is back on the show and she is going to provide you with 10 tips to go from road to trails in this trail running for beginners training! Kim is an avid trail runner, physiotherapist, speaker, lecturer, researcher, coach, and cohost of the Inspired Soles Podcast. We covered trail running for beginners answering these common questions: Who should consider trail running? What do I need to know before trail running? How do I get in shape for trail running? How do you start trail running for beginners? Kim then provided us with her pragmatic approach to getting started on the trails with her 10 tips to go from road to trail that only her depth and breadth of knowledge and experience can provide! I hope you enjoy my chat with Kim just as much as I did! Related Episodes & Resources: Episode 108 Trail Running Vs Road Running https://sparkyourtraining.com/trail-running-vs-road-running/ SPARK Blueprint: 5 Tips to Run Stronger & Healthier https://learn.sparkhealthyrunner.com/blueprint Implement the 6-steps to growing as a runner with our Signature Coaching Program: https://learn.sparkhealthyrunner.com/coaching A big thanks to Noxgear for your support for this episode! Noxgear's Tracer2 and the Tracer Lamp which keeps you visible while you run by pairing powerful multi-color LED fiber optics with ultra-reflective 3M patterns and fluorescence and light up the path in front of you! If you're looking for running gear that will actually help you stay safe while running we've got a special offer for you where you can save 35% by using the code HEALTHYRUNNER. Just head to this link! Connect with Kim Senechal: Instagram - @flyingphalanges1 @inspiredsolescast Inspired Soles Podcast - https://linktr.ee/inspiredsolescast 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 is constantly in the injury cycle and you want to learn how to stay healthy as a runner? The key to preventing running injuries is understanding the science behind implementing proper load management principles into your training! Our guest is Brodie Sharpe, a physiotherapist, the host of the Run Smarter Podcast, and author of the new book, Run Smarter is back on the show to drop some knowledge about the principles of tissue load versus capacity! Brodie and I dig into the following and so much more in this value packed episode! What does it mean to do too much as a runner What is the impact of running on the body The importance of calf muscle strengthening for running How do we raise the tissue capacity to prevent injuries What role does recovery play with injury prevention How to find the adaptation sweet spot Related Episodes: Episode 114 To Run or Not to Run with an Injury https://sparkyourtraining.com/to-run-or-not-to-run-with-an-injury/ Episode 63 Best Running Form with Brodie Sharpe https://sparkyourtraining.com/what-is-the-best-running-form/ Healthy Runner Injury Prevention E-Books https://learn.sparkhealthyrunner.com Get the structure of an easy to implement injury prevention program with our Healthy Runner Signature Coaching Program: https://learn.sparkhealthyrunner.com/coaching This week's show brought to you by: 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. If you're interested in learning more and giving Heal a try, we've got a special offer for you where you can save 30% by using the code HEALTHYRUNNER. Just head to: https://aminoco.com/healthyrunner and use the code HEALTHYRUNNER at checkout to save 30% Click HERE to be directed to the discount page! Connect with Brodie Sharpe: Instagram - @runsmarterseries Website: https://runsmarter.online/ Facebook: Run Smarter with Brodie Sharpe Subscribe to the Run Smarter Podcast Subscribe to the Run Smarter YouTube Channel 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

Do you get more motivated to get out the door and go for a run if there is a goal on the horizon? Do you struggle setting appropriate running goals for yourself? Coach Carolyn Coffin is back on the show and she is going to help you set your yearly goals as well as help you avoid the top 5 running goal mistakes! Carolyn is a coach, physiotherapist, podcaster and just a wealth of knowledge! We cover all the following and so much more in this value packed episode! What are smart goals for running? What is a good 5-year plan for running goals? What is a good yearly running goal? What are ABC goals? What are the top 5 mistakes when it comes to setting running goals? Related Episodes: Episode 108 Trail Running Vs Road Running https://sparkyourtraining.com/trail-running-vs-road-running/ Episode 143 Marathon Mindset | 7 Tips with Coach Cat https://sparkhealthyrunner.com/marathon-race-day-mindset/ Implement the 6-steps to growing as a runner with our Signature Coaching Program: https://learn.sparkhealthyrunner.com/coaching This week's show brought to you by: Naboso, which is a company that is dedicated to redefining what's underneath your feet so you can feel more to move better as a runner! Click here and use code HEALTHYRUNNER for 20% off your entire Naboso order! Learn more about how Naboso's textured products connect you to your exercises and your running by strengthening your feet and helping you recover from your runs. We've got a special offer for you where you can save 20% by using the code HEALTHYRUNNER. Just head to: https://bit.ly/healthyrunner and use the code HEALTHYRUNNER at checkout to save 20%! Connect with Dr. Duane: Instagram - @sparkhealthyrunner Join Our Healthy Runner Facebook Community Subscribe to our YouTube Channel [email protected] www.sparkhealthyrunner.com Connect with Carolyn Coffin: Instagram - @coach_carolyn @cityparkruncoaching @inspiredsolescast Website: https://www.Carolyncoffin.com Listen & Subscribe: Apple Podcasts Spotify Stitcher Google Play iHeartRadio Amazon Music Website

Trying to grow as a runner is overwhelming If you don't have a plan… Your running gets slower or (worse) leads to injury You waste time chasing fads You guess instead of following a process And that leads to frustration and feeling constantly overwhelmed with the amount of information out there. We don't want that for you. I have a BRAND NEW 6-step plan on how to grow as a runner to optimize your running for longevity and this will save about 90% of the injuries that occur with running. When you master the six key parts of your running journey, you'll not only feel more confident in getting stronger and faster – you'll stay healthy and enjoy the process of running again! Mentioned in this episode: Nutrition Blueprint: Run Your Best! https://learn.sparkhealthyrunner.com/nutrition Implement the 6-steps to growing as a runner with our Signature Coaching Program: https://learn.sparkhealthyrunner.com/coaching This week's show brought to you by: Healthy snacks from UCAN. Click here and use code HEALTHYRUNNER for 20% off your entire UCAN order! Learn more about how SuperStarch unlocks and sustains optimal output, reducing fatigue without spikes or crashes and is backed by science. We've got a special offer for you where you can save 20% by using the code HEALTHYRUNNER. Just head to: https://ucan.co/healthyrunner/ and use the code HEALTHYRUNNER at checkout to save 20%! 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

Should you tackle your first marathon this year? Are you worried that you won't be able to do marathon training without feeling overwhelmed, burned out, or that you will miss family time? In this episode, Rachel (previous podcast guest from episode 66), shares why a structured but flexible plan that she received made her marathon dreams a reality not only surpassing her goal (sub 3:35:00) but enjoying the training process and the race day experience. Rachel's determination and consistency along with guidance from coach Lu on our Healthy Runner coaching team, and the support from our Healthy Runner family, allowed her training to "mesh" with all the other aspects of her life. Completing your first marathon is a huge accomplishment but pairing that with an amazing finish time and feeling strong and healthy even more AMAZING! I know you will be inspired by Rachel's journey because I know I am! Enjoy listening and learning some marathon training, race day, nutrition, and mindset tips along the way during this conversation. Learn more about our Signature Coaching Program that Rachel used to make her marathon dreams a reality here: https://learn.sparkhealthyrunner.com/coaching Related Episodes: Episode 139: Advanced Marathon Training with Coach Lu: https://sparkhealthyrunner.com/marathon-training-tips-to-pr/ Episode 137: Marathon, Nutrition, Hydration, & Electrolytes with Brooke Czarnecki, RDN https://sparkhealthyrunner.com/marathon-nutrition/ Episode 143: Marathon Mindset | 7 Tips with Coach Cat https://sparkhealthyrunner.com/marathon-race-day-mindset/ Episode 146: Duane's Marathon Journey Update https://sparkhealthyrunner.com/duanes-marathon-journey-update/ Episode 141: Marathon Questions Answered by Duane! https://sparkhealthyrunner.com/ask-duane-marathon-questions-answered/ Learn more about working with Coach Lu here: https://learn.sparkhealthyrunner.com/lubio This week's show brought to you by: Perform from the Amino Company. If you're interested in learning more about my 100% Science-Backed Amino Acids Supplements and you would like to give perform a try, we've got a special offer for you where you can save 30% by using the code HEALTHYRUNNER. Just head to: https://aminoco.com/healthyrunner and use the code HEALTHYRUNNER at checkout to save 30% + FREE Amino eBook! Click HERE to be directed to the discount page! 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

Happy New Year and we are kicking off 2023 with 5 special guests to celebrate this first podcast episode of the year with a party with our Healthy Runner coaching team! In this episode, our team will get a bit deeper into why they love being a run coach, share their personal running goals for 2023, talk about marathon training, and answer some fun questions submitted by our clients! Listen in to be inspired and surprised while enjoying a few chuckles along the way learning about the amazing individuals that make up our Spark Healthy Runner coaching team! Get to know each individual coach a bit more and get their free trainings here: Coach Duane: https://learn.sparkhealthyrunner.com/duanebio Coach Brooke: https://learn.sparkhealthyrunner.com/brookebio Coach Whitney: https://learn.sparkhealthyrunner.com/whitneybio Coach Cat: https://learn.sparkhealthyrunner.com/catbio Coach Lu: https://learn.sparkhealthyrunner.com/lubio Coach LaToya: https://learn.sparkhealthyrunner.com/latoyabio Relevant Resource: Nutrition Blueprint: Run Your Best! https://learn.sparkhealthyrunner.com/nutrition Winter Strong Body Transformation Program: Spark off your new year with a 4 month strong body transformation! 1:1 individualized Healthy Runner Coaching to grow a stronger, injury free running body so you can get in those stress relieving runs all winter long! Get the structure, support and accountability from our team of experts in the health and running industry to transform into a stronger runner feeling more confident, healthy, AND running faster this spring even if you don't think you are a fast runner! Just head to https://learn.sparkhealthyrunner.com/coaching to learn more and commit to getting stronger this winter! A big thanks to Noxgear for your support for this episode! Noxgear's Tracer2 and the Tracer Lamp which keeps you visible while you run by pairing powerful multi-color LED fiber optics with ultra-reflective 3M patterns and fluorescence and light up the path in front of you! If you're looking for running gear that will actually help you stay safe while running we've got a special offer for you where you can save 35% by using the code HEALTHYRUNNER. Just head to this link! 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

Running isn't a battle of the sexes and there are some unique differences between female and male runners. If you are a mother runner out there who wants to tap into your strength and manage the unique challenges you may face as a female runner then this is the episode for you! Running and the gender differences is what we are talking about in today's expert interview! Dr. Emma is passionate about supporting women and girls to discover the best in themselves and fulfill their potential. She is part of the Well HQ, which is UK's leading female athlete health experts changing systems not designed for women and girls in sport. This conversation touches upon these all important topics: Where are men and women different? Is success in running defined by our biological sex? What are some of the differences between female and male runners? How can women runners tap into their strength and manage the unique challenges they face? How can runners master their menstrual cycle? How does menopause affect running? Tips and strategies for runners who are perimenopausal, menopausal, or postmenopausal? How can we support our adolescent female athletes and runners better? Related Episodes: Relevant Resource: Nutrition Blueprint: Run Your Best! https://learn.sparkhealthyrunner.com/nutrition Winter Strong Body Transformation Program: Spark off your winter running with a 4 month strong body transformation! 1:1 individualized Healthy Runner Coaching to grow a stronger, injury free running body so you can get in those stress relieving runs all winter long! Get the structure, support and accountability from our team of experts in the health and running industry to transform into a stronger runner feeling more confident, healthy, AND running faster this spring even if you don't think you are a fast runner! Just head to https://learn.sparkhealthyrunner.com/coaching to learn more and commit to getting stronger this winter! This week's show brought to you by: A big thanks to Noxgear for your support for this episode! Noxgear's Tracer2 and the Tracer Lamp which keeps you visible while you run by pairing powerful multi-color LED fiber optics with ultra-reflective 3M patterns and fluorescence and light up the path in front of you! If you're looking for running gear that will actually help you stay safe while running we've got a special offer for you where you can save 35% by using the code HEALTHYRUNNER. Just head to this link! Connect with Dr. Emma Ross: Website: https://www.thewell-hq.com/ Instagram: @thewell_hq @emma_zoe_ross Facebook: The Well HQ 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

Which type of back pain do you have? Wondering if you should stop running or if running is making it worse? I am going to share with you the steps you need to take to identify which of the 5 different types of low back pain you have, so you get back to running and spend less time and money at the doctor's office. I also share my best tips regarding the initial management of lower back pain and a hack that will immediately decrease your pain in the first couple of days after your "back goes out" Related Episodes: Episode 136: Runners should be treated differently with Dr. Duane Scotti https://sparkhealthyrunner.com/runners-should-be-treated-differently/ Relevant Resource: SPARK Blueprint: 5 Tips To Run Stronger & Healthier https://learn.sparkhealthyrunner.com/blueprint This week's show brought to you by: Winter Strong Body Transformation Program: Spark off your winter running with a 4 month strong body transformation! 1:1 individualized Healthy Runner Coaching to grow a stronger, injury free running body so you can get in those stress relieving runs all winter long! Get the structure, support and accountability from our team of experts in the health and running industry to transform into a stronger runner feeling more confident, healthy, AND running faster this spring even if you don't think you are a fast runner! Just head to https://learn.sparkhealthyrunner.com/coaching to learn more and commit to getting stronger this winter! 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

Have you struggled to keep your feet healthy as a runner? Do you want to know what it is like to run 100 miles or if you are thinking about making the jump to ultra running then this is the podcast for you! Zach Bitter is an ultramarathon athlete, coach, and podcast host. He shares his best training, recovery, and foot health tips for ultramarathon running. Related Episodes: Episode 124: Sprained Ankle or Broken Ankle? What to Do When You Roll Your Ankle Running https://sparkhealthyrunner.com/sprained-ankle-or-broken-ankle-what-to-do-when-you-roll-your-ankle-running/ Episode 116: How to Activate, Strengthen and Recover From Running with Dr. Emily Splichal https://sparkyourtraining.com/how-to-activate-strengthen-and-recover-from-running/ Episode 136: Runners should be treated differently with Dr. Duane Scotti https://sparkhealthyrunner.com/runners-should-be-treated-differently/ Relevant Resource: Plantar Fasciitis FREE E-book: https://learn.sparkhealthyrunner.com/footpain Winter Strong Body Transformation Program: Spark off your winter running with a 4 month strong body transformation! 1:1 individualized Healthy Runner Coaching to grow a stronger, injury free running body so you can get in those stress relieving runs all winter long! Get the structure, support and accountability from our team of experts in the health and running industry to transform into a stronger runner feeling more confident, healthy, AND running faster this spring even if you don't think you are a fast runner! Just head to https://learn.sparkhealthyrunner.com/coaching to learn more and commit to getting stronger this winter! This week's show brought to you by: Naboso, which is a company that is dedicated to redefining what's underneath your feet so you can feel more to move better as a runner! Click here and use code HEALTHYRUNNER for 20% off your entire Naboso order! Learn more about how Naboso's textured products connect you to your exercises and your running by strengthening your feet and helping you recover from your runs. We've got a special offer for you where you can save 20% by using the code HEALTHYRUNNER. Just head to: https://bit.ly/healthyrunner and use the code HEALTHYRUNNER at checkout to save 20%! Connect with Zach Bitter: Website: https://zachbitter.com/ Instagram: @zachbitter YouTube: @Zachbitter Podcast: https://zachbitter.com/hpo 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 can't stop eating or craving sugar? Do you go all day being "good" and then all hell breaks loose at night, and you can't stop yourself? Are you thinking about food constantly and then you are disappointed in yourself that you have terrible willpower? Our Healthy Runner Registered Dietitian, Brooke Czarnecki is here to help! We are talking about how to kick cravings with balanced nutrition in this episode! In this episode, Brooke flips the script and allows you to get curious about your cravings. She gets into the origins of cravings and why we get them. She then shares some super valuable tips on how we can solve these common cravings we all have experienced. Brooke not only educates us about the physical caloric approach to kicking cravings but she sheds some light on the mental and emotional side of eating as well. Work with Brooke in our Healthy Runner Nutrition Coaching Program! https://learn.sparkhealthyrunner.com/coaching Related Resources: Nutrition Blueprint: Run Your Best! https://learn.sparkhealthyrunner.com/nutrition Get all of Brooke's previous episodes as well as her full bio here: https://learn.sparkhealthyrunner.com/brookebio Winter Strong Body Transformation Program: Spark off your winter running with a 4 month strong body transformation! 1:1 individualized Healthy Runner Coaching to grow a stronger, injury free running body so you can get in those stress relieving runs all winter long! Get the structure, support and accountability from our team of experts in the health and running industry to transform into a stronger runner feeling more confident, healthy, AND running faster this spring even if you don't think you are a fast runner! Just head to https://learn.sparkhealthyrunner.com/coaching to learn more and commit to getting stronger this winter! This Episode is brought to you by: Energy bar from UCAN. Click here and use code HEALTHYRUNNER for 20% off your entire UCAN order! Learn more about how SuperStarch unlocks and sustains optimal output, reducing fatigue without spikes or crashes and is backed by science. We've got a special offer for you where you can save 20% by using the code HEALTHYRUNNER. Just head to: https://ucan.co/share/duane.scotti/ and use the code HEALTHYRUNNER at checkout to save 20%! Connect with Brooke: Instagram: @intentfulnutrition 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

Hamstring injuries can be frustrating for many runners because it not only affects your long runs and speed but also limits your ability to sit during your work day! The worst part about high hamstring tendinosis is that most medical practitioners don't know how to treat proximal hamstring tendinopathy and most of what you will find on google will tell you to stretch and rest it, which won't fix it! In this episode, Steph, a client in our Healthy Runner Coaching Program shares her story of going from 6 years of frustration trying everything from physical therapy, manual therapy, prolotherapy, and all the self remedies she could research to now being able to run 10 mile long runs without hamstring pain following our 16 week program. Find out what she did and how she got her running spark back after 6 years of feeling lost by listening in! Download our Free Proximal Hamstring Tendinopathy Resource: https://learn.sparkhealthyrunner.com/pht Work 1:1 with Dr. Scotti to guide you back to running without having to worry about your hamstring pain like Steph did! Learn more: https://learn.sparkhealthyrunner.com/coaching Related Episodes: Episode 23- Talking Hamstring Injuries with Jason Fitzgerald of Strength Running https://sparkhealthyrunner.com/hamstring/ Episode 126- How Gretchen Got Over Her Hip Pain | Client Success Story https://sparkhealthyrunner.com/how-gretchen-got-over-her-hip-pain-client-success-story/ Winter Strong Body Transformation Program: Spark off your winter running with a 4 month strong body transformation! 1:1 individualized Healthy Runner Coaching to grow a stronger, injury free running body so you can get in those stress relieving runs all winter long! Get the structure, support and accountability from our team of experts in the health and running industry to transform into a stronger runner feeling more confident, healthy, AND running faster this spring even if you don't think you are a fast runner! Just head to https://learn.sparkhealthyrunner.com/coaching to learn more and commit to getting stronger this winter! This week's show brought to you by: 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. Check out the research here: https://aminoco.com/healthyrunner If you're looking for a nutritional advantage when it comes to recovering from your running injury or your daily training I highly recommend you give Heal a try. If you're interested in learning more and giving Heal a try, we've got a special offer for you where you can save 30% by using the code HEALTHYRUNNER. Just head to: https://aminoco.com/healthyrunner and use the code HEALTHYRUNNER at checkout to save 30% Click HERE to be directed to the discount page! 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