[Download] Race Day Blueprint   Are you getting ready to run your race?  Whether it is a 5k, half marathon or a marathon here are your race day questions answered!     In this episode, coach Lufeng Zou  from our Spark Healthy Runner coaching team will reveal expert tips to help you toe the line ready to crush your race!  Whether you are running a 5k, 10k, half marathon, or a marathon, this is the episode for you to feel confident and ready to run your best race! We answer the following questions and get into so much more during this informative chat:   - What do we wish we knew before our first marathon - Would a super shoe be effective for a downhill race - Can runners who are slow or over 56 years old run a marathon - Best breakfast before a half marathon - How long to train for couch to marathon - How many half marathons before you should run a marathon - What race to run during marathon training - Can you run a marathon with just water and gels - Is muscle scraping safe to do on yourself - What type of marathon training to do 6 months after a half marathon - How to plan multiple marathons per year    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 and crush your next race? Book a call and learn more about Healthy Runner coaching here:    Get the full deep dive story on how Duane Scotti became a healthy runner    A big thanks to ucan for your support for this episode!   If you haven’t heard us mention it by now, coach Lu’s go to pre race fuel and Duane’s pre strength training fuel go to product is Energy bars from UCAN https://ucan.co/healthyrunner/.   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 https://ucan.co/healthyrunner/ and use code HEALTHYRUNNER for 20% off your entire UCAN order!    Connect with coach Lu: - Follow coach Lu on Instagram  - Email: lu@sparkhealthyrunner.com - Healthy Runner Facebook Community   Connect with Dr. Duane: - Instagram - @sparkhealthyrunner - Join Our Healthy Runner Facebook Community - Subscribe to our YouTube Channel - duane@sparkhealthyrunner.com - www.sparkhealthyrunner.com Listen & Subscribe: Apple Podcasts Spotify Stitcher Google Play iHeartRadio Amazon Music Website    

1h 26m

Mar 28

[Download] Nutrition Blueprint   Have you been struggling with fueling your body properly for a half marathon?     Legs feel heavy, sluggish, or you hit the wall or bonked during your last half marathon?   Wondering what nutrition is needed for half marathon training?    In this episode, coach Brooke Czarnecki, RDN from our Spark Healthy Runner https://sparkhealthyrunner.com/ team provides half marathon nutrition tips for success!    We cover all of this and more in this episode!   - How do I fuel my body for a half marathon - What nutrition is needed for half marathon training - Nutrition before a half marathon - What should I eat the week before a half marathon - How many hours before a half marathon should I eat - How should you fuel during a half marathon - How many calories should you eat during a half marathon - What to eat after a half marathon   Links and Resources from the show:   - Get all of Brooke’s previous episodes on the podcast in one place! - Listen to my previous episode on how injury and nutrition guidance sparked Rachel’s first marathon success! - Listen to my previous episode on How to Eat Like a Runner   [Download] 10 Tips to Crush Your Half Marathon Race If you are a runner who is looking for an individualized nutrition plan and want to prevent under-fueling so you can run that half marathon without hitting the wall then begin to work with Brooke within our 1:1 signature Healthy Runner Coaching program here. Want Dr. Duane to answer your question on the podcast?  Submit questions here   A big thanks to ucan for your support for this episode!   If you have seen any of my selfies from my long runs on social media, you know that I am always maintaining my half marathon training spark because I use 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 https://ucan.co/healthyrunner/ and use code HEALTHYRUNNER for 20% off your entire UCAN order!    Connect with Brooke: - Instagram: @intentfulnutrition - Email: intentfulnutrition@gmail.com - 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 - duane@sparkhealthyrunner.com - www.sparkhealthyrunner.com Listen & Subscribe: Apple Podcasts Spotify Stitcher Google Play iHeartRadio Amazon Music Website  

1h 3m

Mar 21

Fear of Running Injuries? Learn How to Prevent and Strengthen!   January and February are crucial months for building strength and preventing injuries as you start your running journey for the year.     If you have ever been told that you have “weak glutes” or “glute amnesia”, suffered from achilles tendinopathy, or a bone stress injury from running then you will want to hear what I learned at the national physical therapy conference this past month.   In this episode, I am also sharing 4 key strength training and running tips to help you build a solid foundation for which all future half marathon and marathon training will be built upon. I’m not holding anything back as I share my secrets to strength, injury prevention, and running tips that I have learned the first 2 months of this year! You will learn about these topics and more!   - Single best muscle group to strengthen for injury prevention - 3 step process to getting stronger glutes as a runner - Achilles Tendinopathy updates - Bone stress injuries and how to prevent them - Base training and running races - Running when travel and weather are roadblocks - 4 keys to strength training for runners - Best shoes to wear when strength training   Whether you’re a beginner runner or an experienced runner who has been struggling to figure out the right recipe for strength training and running, this episode is for you!   Join me as we explore how to approach strength training, injury prevention,and running in the early months of the year.  Stay tuned for valuable tips, the latest research, techniques, and insights on how to make the most out of your running journey during the beginning of the year!   Listen to my previous episode on Achilles Tendonitis Treatment and Prevention here Listen to my previous episode on Winter Running Gear here Listen to my previous episode on Base Training Updates for Your Best Race Season   Watch and follow along with coach Cat’s 30-Minute Treadmill Workout https://youtu.be/l5nzkh0Mld8   [Download] My Free Resource: Strong Glute Guide   [Download] How to grow as a runner (6 Steps)   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   https://youtu.be/EuQ48JIYmNs 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 so you don’t get injured again? Book a call and learn more about Healthy Runner coaching here    A big thanks to Naboso for your support for this episode! Want to know how I prioritize foot health as a runner?  Kinesis board and toe splays from Naboso https://bit.ly/healthyrunner.   Naboso’s newest product, the Kinesis board features dual sensory stimulation, a micro-wobble system and a single-leg platform to improve my stability for running!   Click here https://bit.ly/healthyrunner 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 - duane@sparkhealthyrunner.com - www.sparkhealthyrunner.com Listen & Subscribe: Apple Podcasts Spotify Stitcher Google Play iHeartRadio Amazon Music Website  

1h 17m

Mar 14

  [Download] The Ultimate Guide to Running WITHOUT Shin Splints   Do your shins hurt whenever you start to run consistently or whenever you start a marathon training cycle?...   Are you a runner who’s been frustrated in the past that whenever you try to run faster or increase your distance you get injured, frustrated, and you’re not able to run?   You may have started learning about shin splints and thought you should just ice, rest (stop running), and take some Advil.   When you start running again and build up your long runs that same pain comes back and now you are just running through it because you don’t want to stop again.   In this episode, we are talking about why your shins hurt when you run.   We answer these common questions and more!   - What are shin splints - Why do runners get shin pain - What are the symptoms of shin splints   Whether you’re a beginner runner or an experienced runner who has been struggling with shin pain, this episode is for you!   Listen to my previous episode on 5 ways to end shin splint pain forever   Download How to Start Running (Beginner Complete Guide)   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   https://youtu.be/EuQ48JIYmNs 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 so you don’t have shin splints? 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 I help with stubborn shin splints, I always recommend they supplement our training with HEAL from the Amino Company https://aminoco.com/healthyrunner.   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 https://aminoco.com/healthyrunner 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 - duane@sparkhealthyrunner.com - www.sparkhealthyrunner.com Listen & Subscribe: Apple Podcasts Spotify Stitcher Google Play iHeartRadio Amazon Music Website    

42m

Mar 07

Want to know what all that trail running lingo means?  If you have ever wanted to know what buffed out single track, yoyo, lollipop, FKT, VK, dirt nap, LSD, or golden ticket were then this is the episode for you!   In this episode, my friend Kim Sankey who is a fellow running physio and podcaster of the Inspired Soles podcast provides clarity on trail running terms you should know!   We delve deep into the world of trail running terminology and cover everything you need to know to communicate like a pro on the trails. Whether you're new to the sport or just looking to expand your knowledge, this episode is your ultimate resource. Get answers to your questions and discover the hidden language of trail running!    Listen to my previous episode with Kim on Trail Running vs. Road Running Here   Listen to my previous episode with Kim on 10 Tips to go from Road to Trail Here   There are six parts of your running journey that need to be optimized so you can run strong and last long! Learn them here https://learn.sparkhealthyrunner.com/grow   https://youtu.be/EuQ48JIYmNs 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 Naboso for your support for this episode!   Want to know how I prioritize foot health as a runner?  Kinesis board and toe splays from Naboso https://bit.ly/healthyrunner.   Naboso’s newest product, the Kinesis board features dual sensory stimulation, a micro-wobble system and a single-leg platform to improve my stability for running!   Click here https://bit.ly/healthyrunner and use code HEALTHYRUNNER for 20% off your entire Naboso order!    Connect with Kim Sankey: 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 - duane@sparkhealthyrunner.com - www.sparkhealthyrunner.com   Listen & Subscribe: Apple Podcasts Spotify Stitcher Google Play iHeartRadio Amazon Music Website  

1h 7m

Feb 29

[Download] Marathon Training Blueprint Are you ready to become a downhill running pro?    In this episode, coach Lufeng Zou  from our Spark Healthy Runner coaching team will reveal expert techniques and tips to help you master the art of running downhill!   This training ​​will be the ultimate guide to mastering the exhilarating technique of running downhill. In this informative conversation, we delve deep into the intricacies of downhill running, providing you with invaluable insights and effective strategies to enhance your performance and minimize the risk of injuries.  Whether you are running the Boston Marathon, Revel race series or you just want to learn how to be more efficient tackling the hills in your neighborhood, this episode is for you! Don’t let the hills intimidate you!  Embrace the challenge and benefits that hill training has to offer so you can conquer your next race!     Learn this and more to conquer downhill running:   - What makes downhill running unique - What effect does downhill running have on the body - How does running form change during downhill running - What technique should you use for running downhill  - How to train for downhill running - Misconception of downhill running    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:    Get the full deep dive story on how Duane Scotti became a healthy runner    A big thanks to the Amino Company for your support for this episode!   If you have seen some of my hill work on Strava, you know that I am always pumped up for the challenge because I use PERFORM from the Amino Company https://aminoco.com/healthyrunner.   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 https://aminoco.com/healthyrunner and use code HEALTHYRUNNER for 30% off your entire Amino Company order!    Connect with coach Lu: - Follow coach Lu on Instagram  - Email: lu@sparkhealthyrunner.com - Healthy Runner Facebook Community   Connect with Dr. Duane: - Instagram - @sparkhealthyrunner - Join Our Healthy Runner Facebook Community - Subscribe to our YouTube Channel - duane@sparkhealthyrunner.com - www.sparkhealthyrunner.com Listen & Subscribe: Apple Podcasts Spotify Stitcher Google Play iHeartRadio Amazon Music Website  

1h 18m

Feb 23

Run Walk Run with a true legend and inspiration…Jeff Galloway!   Before Jeff Galloway became a world class coach, and Official Training Consultant for runDisney, he was a world class distance runner, who represented the US in the Munich Olympics, The World Cross Country Championships, and many international events—teaming up with Olympic Gold Medalist Frank Shorter, Steve Prefontaine, Bill Rodgers, and his college roommate and Boston Marathon Champion Amby Burfoot..   Jeff opened the first running specialty store, established Galloway training programs in over 100 cities, and has written 35 books on Running, Walking and nutrition.  Millions have used the Galloway Method through his NEW Training App, weekend retreats, online coaching.  His mission is to help people improve the quality of their lives through fitness—without injury or exhaustion—past the age of 100.   In this episode, we chat about how he came up with the run walk run method and we answer some listener submitted questions that delve into some of Jeff’s personal challenges, building the legacy he has built as America’s coach, and some extremely insightful topics going back to the evolution of our species running!   This was truly a special conversation and one in which I hope you enjoy!   Whether you’re a beginner, often injured, or an advanced runner who is stuck at a plateau, there is something in here for you to learn and implement into your running!   Learn about Jeff Galloway’s App, Coaching, & Retreats: __ __   [Download] How to Start Running Blueprint    Get the full deep dive story on how Duane Scotti became a healthy 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   https://youtu.be/EuQ48JIYmNs Have a guest idea or want Dr. Duane to answer your question on the podcast?  Submit questions here   Looking for 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 ucan for your support for this episode!   Want to know what I snack on before a long run or in between meals during a busy day at work? 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 https://ucan.co/healthyrunner/ 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 - duane@sparkhealthyrunner.com - www.sparkhealthyrunner.com Listen & Subscribe: Apple Podcasts Spotify Stitcher Google Play iHeartRadio Amazon Music Website  

1h 6m

Feb 15

[Download] How to Start Running Blueprint If I started running today, I’d do this!  In this episode, I share my key 3 running tips I wish someone told me earlier in my running journey.   Whether you’re a beginner runner or an experienced runner, mastering these 3 foundational principles will unlock faster and healthier running for lifelong injury free running!   Get the full deep dive story on how Duane Scotti became a healthy 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   https://youtu.be/EuQ48JIYmNs 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 seen my running or strength workouts on social media, you know that I am always revved up for the challenge because I use PERFORM from the Amino Company https://aminoco.com/healthyrunner.   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 https://aminoco.com/healthyrunner 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 - duane@sparkhealthyrunner.com - www.sparkhealthyrunner.com Listen & Subscribe: Apple Podcasts Spotify Stitcher Google Play iHeartRadio Amazon Music Website  

39m

Feb 08

  [Download] How to Start Running Blueprint   Want to know what all that running lingo means?  If you have ever wanted to know what cadence, zones, quality run, BQ + buffer, net downhill, or 6-star finisher were then this is the episode for you!   In this episode, my friend Carolyn Coffin who is a fellow running physio, coach and podcaster of the Inspired Soles podcast provides clarity on the things runners say!   Whether you’re a beginner runner or an experienced marathoner, I am sure there is a term in here that you were just wondering…what does that mean?   Get the answers and become a master of running terminology 101!   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   https://youtu.be/EuQ48JIYmNs 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 seen my running workouts or “quality runs” on social media, you know that I am always revved 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 https://aminoco.com/healthyrunner and use code HEALTHYRUNNER for 30% off your entire Amino Company order!     Connect with Carolyn Coffin: - Instagram - @coach_carolyn @inspiredsolescast  - Website: https://www.Carolyncoffin.com   Connect with Dr. Duane: - Instagram - @sparkhealthyrunner - Join Our Healthy Runner Facebook Community - Subscribe to our YouTube Channel - duane@sparkhealthyrunner.com - www.sparkhealthyrunner.com Listen & Subscribe: Apple Podcasts Spotify Stitcher Google Play iHeartRadio Amazon Music Website  

1h 23m

Feb 01

Get ready to experience better stability which means better running for your next training goal!   Dr. Emily Splichal is a podiatrist, human movement specialist, and the mind behind one of our valued partners here at Healthy Runner, Naboso! Dr. Emily and I chat about how to improve your single leg stability for running with her new product the kinesis board!   We answer the following questions and get into so much more:   -Why is single leg stability so important? -What running injuries are associated with poor single leg stability? -What is the Kinesis Board and what are its 3 key features? -How do you use the Kinesis Board? -How often do you recommend runners incorporate balance and stability training? -What other Naboso products could be incorporated with the Kinesis Board? -Misconception of improving stability, what would that be?   This was a value packed conversation with a true innovator and educator within the health and wellness community!  I hope you enjoy this episode with Dr. Emily! Most importantly, I hope you learn a thing or two that you can incorporate into your foot health regimen.   Listen to my previous episode on ​​conversation about how runners can Activate, Strengthen, and Recover from Running with Dr. Emily   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. Emily and Naboso - Follow Dr. Emily on Instagram - Follow Naboso on Instagram - Download my free Recovery Blueprint for Runners - Listen to my previous episode on fixing Plantar Fasciitis in 5 Steps   Want Dr. Duane to answer your question on the podcast?  Submit questions here   Want the structured strength and run plan with motivation and accountability to reach your highest running potential? Book a call and learn more about Healthy Runner coaching here!   A big thanks to Naboso for your support for this episode!   Want to know how I prioritize foot health as a runner?  Kinesis board and toe splays from Naboso https://bit.ly/healthyrunner.   Naboso’s newest product, the Kinesis board features dual sensory stimulation, a micro-wobble system and a single-leg platform to improve my stability for running!   Click here https://bit.ly/healthyrunner 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 - duane@sparkhealthyrunner.com - www.sparkhealthyrunner.com Listen & Subscribe: Apple Podcasts Spotify Stitcher Google Play iHeartRadio Amazon Music Website  

59m

Jan 25

Have you been struggling with nagging injuries such as knee pain or plantar fasciitis and you thought you would never run pain free again?  Do you feel so lethargic and tired because you are not getting in the proper amount of nutrition to fuel all your exercise and running?   Those were the things Rachel was struggling with prior to getting guidance with myself as her running Physical Therapist/coach and Brooke Czarnecki as her running Registered Dietitian at Spark Healthy Runner. Once Rachel got clarity on where she needed to focus her efforts with her training, she not only felt better as an athlete but just completed her first road marathon and exceeded all her expectations! Rachel is not only an avid trail runner, serious rock climber, and now marathoner, but she is a pretty awesome person who not only is driven but takes action on getting guidance which we don’t see a whole lot in our younger 20 something year old runners and I respect that in Rachel that she has the humility to know when is the right time to ask for help.  If you are a goal oriented person and don’t want to worry and question whether you will be able to run to get in your daily stress relief then you will want to listen to Rachel’s transformation as I am sure you will resonate with what she has to say. Links and Resources from the show:   - Download our free Nutrition for Runners E-book - Listen to my previous episode on How to Eat Like a Runner   [Download] Marathon Blueprint   [Download] Plantar Fasciitis for Runners E-book   [Download] 10 Tips to Crush Your Race   Want the structured strength, run, and nutrition plan with motivation and accountability like Rachel got to reach your highest running potential as a runner? Book a call and learn more about Healthy Runner coaching here!   Want Dr. Duane to answer your question on the podcast?  Submit questions here   Connect with Dr. Duane - Instagram - @sparkhealthyrunner - Join Our Healthy Runner Facebook Community - Subscribe to our YouTube Channel - duane@sparkhealthyrunner.com - www.sparkhealthyrunner.com Listen & Subscribe: Apple Podcasts Spotify Stitcher Google Play iHeartRadio Amazon Music Website  

45m

Jan 18

  I came, I saw, and I conquered the Dopey Challenge in Disney!  I still am in shock of what an amazingly magical experience this was!  If you would have told me that I would run 48.6 miles in 4 days and run a half marathon the day before a marathon and in that marathon, I would run a sub 3 hour and 45-minute marathon (coming within 4 minutes of my Marathon PR), I would have told you that you were crazy or in this case Dopey!!   I am grateful for this marathon journey I have been on for the past two years, and it is unbelievable how training cycles build on one another like compound interest!   I have so many lessons to share with you so you can make your next marathon or Dopey challenge a rewarding experience like I did and that is why I am sharing my story with you!   In this episode, I share my deep dive reflection on how I was able to have fun, feel strong, and run a fast marathon letting my fitness and durability show all while stopping for some character stops, waking up at 2:00am for 4 days in a row, and having to deal with some unexpected weather and bus challenges.   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. [Download] Marathon Blueprint   [Download] 10 Tips to Crush Your Race We cover all of this and more in this episode: - What is the Disney Dopey Challenge - Disney 5K race recap - Disney 10K race recap - Disney Half Marathon race recap - Marathon race strategy - Disney marathon recap - Lessons learned    Whether you are a seasoned marathoner or looking to do your first runDisney Dopey Challenge, I know there is something you will be able to apply from my experience.   Related Resources Mentioned:   Listen to my previous episode on 5 post marathon mistakes to avoid Listen to my previous episode about my 2nd Marathon Experience Listen to my previous episode about my Cape Cod Marathon Breakthrough Race Listen to my previous episode about running in the heat 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   https://youtu.be/EuQ48JIYmNs 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 or runDisney goals like I did? 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 back to back long runs or strength training workouts for the Dopey challenge on social media, you know that I am always pumped up for the 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.   Click here https://aminoco.com/healthyrunner 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 - duane@sparkhealthyrunner.com - www.sparkhealthyrunner.com Listen & Subscribe: Apple Podcasts Spotify Stitcher Google Play iHeartRadio Amazon Music Website  

1h 40m

Jan 11

  [DOWNLOAD] Marathon Blueprint   Wondering if running a marathon is something you should strive for in 2024?  Join us as we analyze the potential benefits, challenges, and considerations to help you make an informed decision. Running a marathon is a significant commitment that requires dedication, discipline, and training. With the new year here, many runners  are contemplating whether they should take part in this highly demanding physical endeavor. Is it the right choice for you? Let's find out!    In this episode, Dr. Duane Scotti and Dr. Katherine Campbell (2 running physical therapist and coaches) discuss all this and more: __ __ There are six parts of your running journey that need to be optimized so you can run strong and last long! Learn them here   Listen to my previous episode about choosing the right marathon plan Listen to my previous episode with Kat on return to running after ACL surgery   If you want structured and personalized marathon coaching to make your marathon goals a reality then learn more about Spark Healthy Runner Coaching here   A big thanks to ucan for your support for this episode!   If you have seen my marathon training runs and workouts on social media, you know that I never hit the wall because I fuel with Energy gels from UCAN https://ucan.co/healthyrunner/.   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 https://ucan.co/healthyrunner/ and use code HEALTHYRUNNER for 20% off your entire UCAN order!    Learn more about Run with Kat - Follow Kat on Instagram - Listen to the Run with Kat Show  - Check out Kat on TikTok - Download my free Return to Run Program E-book   Connect with Dr. Duane: __ __ __ __ __ __ __ __ __ __ Listen & Subscribe: __ __  

1h 5m

Jan 04

  [DOWNLOAD] How to Start Running Blueprint   If you're looking to start running but don’t know where to begin, you've come to the right place! Running is a fantastic way to boost your fitness, improve your mental well-being, and enjoy the great outdoors.   If you're looking to kickstart your running journey, coach Cat https://learn.sparkhealthyrunner.com/catbio from our Spark Healthy Runner team will provide you 6 easy steps to follow when starting to run!   In this comprehensive beginner runner guide, we'll provide you with all the essential tips, tricks, and advice to help you start running confidently and stay healthy so you can take up this habit without getting injured or burned out!   Whether you're aiming to improve your fitness, lose weight, or simply enjoy the great outdoors, running is a fantastic way to achieve your goals. We'll cover everything from the basics of setting up a running routine to essential running gear recommendations so you can become a healthy runner!    Our expert tips will guide you through choosing the right running shoes, understanding proper running form, and addressing common running-related concerns. We'll also delve into effective warm-up and cool-down routines, as well as injury prevention techniques to ensure a safe and enjoyable running experience.   Hitting the pavement as a beginner can be intimidating, but fear not! We'll provide motivation and actionable advice to help you overcome any mental obstacles you may face. From setting realistic goals to finding the right training plan, we've got you covered. Additionally, we'll discuss the importance of incorporating rest days to avoid burnout and maximize your progress.   Join us on this journey to becoming a confident and strong runner.   Subscribe to our Healthy Runner podcast or YouTube channel for more useful actionable tips to grow in your running journey the right way!    Don't miss out on the fantastic benefits that running can bring to your overall well-being and fitness levels. Lace up your shoes, grab some water, and let's get started!   There are six steps to start running so you can create the habit and enjoy it!   Learn them here   Get coach Cat’s previous trainings   Listen to our previous episode on returning to running following injury Listen to our previous episode about treadmill running   Want structured guidance on how to start running with full accountability and support from our team?  Learn more about our program here   A big thanks to ucan for your support for this episode!   If you have seen my recent runs or strength sessions on social media, you know that I never hit the wall because I fuel using my favorite snack 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 https://ucan.co/healthyrunner/ and use code HEALTHYRUNNER for 20% off your entire UCAN order!    Connect with Dr. Duane: __ __ __ __ __ __ __ __ __ __ Listen & Subscribe: __ __  

1h 23m

Dec 28, 2023

  No race, no problem!  Have you struggled with getting out the door consistently or staying motivated to run when you don’t have a race to train for?    Do you want to end the start-stop cycle of running so it’s not so hard to build back up and regain your fitness again?  Want to conquer run-life balance and not stress about running so it is a part of your lifestyle?   Becoming a consistent runner is key to growing in your running journey and staying motivated without training for a race is what you will learn about today!    In this episode, coach LaToya Felton from our Spark Healthy Runner https://sparkhealthyrunner.com/ coaching team provides you with 5 tips to keep you motivated even if you don’t have a race on your calendar.   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 https://forms.gle/xmRnVdtFUUcvm5sq6   Related Resources:   Listen to my previous podcast on yearly training cycles   Listen to my previous podcast on building a strong foundation with base training   How to Grow as a Runner (6 Steps) E-book   [Download] Return to Run Blueprint   Get all of coach LaToya’s previous episodes as well as her full bio here   **Winter Strong Body Transformation Program is Open for Enrollment!**   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!  Apply for limited enrollment here!   Learn more about Half Marathon Group Coaching Here Connect with coach LaToya: - Instagram: @llf423 - Email: latoya@sparkhealthyrunner.com - Healthy Runner Facebook Community   Connect with Dr. Duane: - Instagram - @sparkhealthyrunner - Join Our Healthy Runner Facebook Community - Subscribe to our YouTube Channel - duane@sparkhealthyrunner.com - www.sparkhealthyrunner.com Listen & Subscribe: Apple Podcasts Spotify Stitcher Google Play iHeartRadio Amazon Music Website  

1h 10m

Dec 21, 2023

Run on a treadmill without being bored with this follow along episode!     In this invigorating session, our treadmill instructor coach Cat https://learn.sparkhealthyrunner.com/catbio from our Spark Healthy Runner team will guide you through a high-energy routine that is specifically designed to help you get in a run even if you have to do it on a treadmill!  Get ready to get some mental clearing miles in and actually enjoy running on a treadmill in just half an hour!      Throughout the 30 minutes, you will incorporate challenging intervals, alternating between varying speeds and inclines.  This strategic approach will not only challenge your misconceptions about running on a treadmill but will also engage different muscle groups, giving you a full-body workout like never before!    So, if you're ready to energize your body, get your run in even when the weather is bad, and take your fitness to the next level, join us for this 30-minute treadmill workout. Lace up your running shoes, grab some water, and let's embark on this exhilarating fitness journey together! Trust us, the results will leave you feeling accomplished and empowered.   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   Listen to our previous episode on treadmill basics before your first run Listen to our previous episode about treadmill running   If you want more treadmill workouts like this you can work with coach Cat within our signature Spark Healthy Runner coaching program and she will provide you all the tools to hit your running goals even if you have to do most of your runs on a treadmill.  Learn more about our program here   A big thanks to the Amino Company for your support for this episode!   If you have seen my 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 https://aminoco.com/healthyrunner.   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 https://aminoco.com/healthyrunner and use code HEALTHYRUNNER for 30% off your entire Amino Company order!    Connect with Dr. Duane: __ __ __ __ __ __ __ __ __ __ Listen & Subscribe: __ __  

46m

Dec 14, 2023

  Looking to start running on a treadmill? Look no further! Our treadmill instructor coach Cat from our Spark Healthy Runner team will  provide expert tips with everything you need to know to make sure you confidently navigate the world of treadmill workouts.     From understanding the different treadmill features to learning proper safety tips, we've got you covered.   Whether you're a seasoned runner looking to incorporate treadmill workouts into your routine or a beginner who wants to start exercising indoors, this episode is designed to help you get started on the right foot.    In this episode, you can expect to learn about how to set up a treadmill, adjust the speed and incline, and the importance of warming up while using the treadmill, ensuring an effective and injury-free workout experience.   Additionally, coach Cat will provide valuable tips on using your GPS watch and how to prevent common treadmill-related mistakes. By the end of this episode, you'll have a solid understanding of treadmill basics, empowering you to achieve your fitness goals in a safe and efficient manner.   Don't miss out on enhancing your treadmill experience and taking your fitness journey to new heights! Listen now to conquer your first treadmill run!   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://youtu.be/EuQ48JIYmNs   Get coach Cat’s previous trainings   **Winter Strong Body Transformation Program is Open for Enrollment!**   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!  Apply for limited enrollment 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. https://bit.ly/healthyrunner   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 https://bit.ly/healthyrunner and use code HEALTHYRUNNER for 20% off your entire Naboso order!    Listen to our previous episode on the benefits of running on a treadmill   Connect with Dr. Duane: __ __ __ __ __ __ __ __ __ __ Listen & Subscribe: __ __  

21m

Dec 07, 2023

Are you eager to hit the road again after undergoing ACL surgery? Imagine the satisfaction of returning to your favorite sport or activity, pain-free and stronger than ever.  It's not going to be easy, but with dedication and the right approach, you can fully recover. You'll be running again in no time! In this episode, we uncover keys to rebuilding your stride and conquering the run after ACL surgery! Dr. Katherine Campbell is a physical therapist, run coach, personal trainer and host of the Run with Kat Show. Kat and I delve into the challenges faced during the recovery phase and offer valuable insights and tips to help you regain your running form after ACL surgery. We explore different training techniques, exercises, and strategies to gradually strengthen your knee, improve flexibility, and optimize your running performance. Kat shares a step-by-step process designed to help you get back on track safely and efficiently. Through this episode, you'll gain a comprehensive understanding of post-ACL surgery rehabilitation, including the importance of proper warm-ups and cool-downs, tailored exercises targeting specific muscle groups, and advice on gradually increasing your running intensity. We'll cover common mistakes to avoid and provide pointers for managing setbacks. These are some of the topics discussed: - Is it possible to be 100% after ACL surgery - How soon can you run after ACL surgery - What are the criteria for running after ACL surgery - Most common reason for a setback with running after ACL - What to do when you have a setback during return to running - How can a runner get their speed back after ACL surgery - ACL running tips  - Misconception about running after ACL Surgery Whether you're a seasoned runner eager to resume your routine or a newbie with dreams of participating in marathons, this episode is your ultimate guide to conquering the run after ACL surgery. Don't let fear hold you back; start your journey towards regaining your running stride today! Links and Resources from the show:   Learn more about Run with Kat - Follow Kat on Instagram - Listen to the Run with Kat Show  - Check out Kat on TikTok - Download my free Return to Run Program E-book - Listen to my previous episode on building strength for running   Want Dr. Duane to answer your question on the podcast?  Submit questions here   **Winter Strong Body Transformation Program is Open for Enrollment!**   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!  Apply for limited enrollment here!   A big thanks to the Amino Company for your support for this episode!   For all runners coming from injury or surgery, 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 https://aminoco.com/healthyrunner 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 - duane@sparkhealthyrunner.com - www.sparkhealthyrunner.com Listen & Subscribe: Apple Podcasts Spotify Stitcher Google Play iHeartRadio Amazon Music Website  

1h 13m

Nov 30, 2023

Have you been struggling with a nagging injury that left you depressed, defeated, and you thought you would have to defer the one time you got selected for the race of your dreams?  That is what Mary thought when she got selected for the New York City marathon lottery after she suffered a hamstring injury.  If you have had upper hamstring pain that has limited the one form of exercise that provides you stress relief from your busy family and work life, then you need to hear Mary’s story.  In this episode, Mary details her journey in how she went from being depressed after she made the difficult decision to cancel running the Detroit Free Press marathon a day before the race because her pain was so bad that she could barely walk to finding the exact steps to safely get back to running and crushing her marathon debut in New York! I have had the pleasure to witness Mary’s transformation firsthand as her running physical therapist and coach through our Spark Healthy Runner signature coaching program and Mary (like so many of the clients I am grateful for having the opportunity to work with) is exactly why I am passionate about what I do today.  If you are currently battling an injury that has forced you to stop running, it is my hope that this provides you some inspiration and that it is possible to overcome this and get back to doing the thing you love!   I know it is scary…I know you feel defeated…if you are like Mary then you probably already have tried stopping running for a period of time, went to rehab, tried dry needling, heck you may have even hired a run coach…but the pain always seem to come back or you can’t get back to what you were doing before your injury.   These fears and obstacles can be overcome, and Mary is just one of our Spark winners from our Healthy Runner Coaching Program who has accomplished some amazing things with their running and health and these tips will help you if you are struggling with a similar issue.   Links and Resources from the show:   - Listen to the Girl Problems: Your Guide to Pelvic Health on Apple - Listen to Girl Problems: Your Guide to Pelvic Health on Spotify - Download my free Return to Run Program E-book - Listen to my previous episode on overcoming hamstring pain in runners 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!   Want Dr. Duane to answer your question on the podcast?  Submit questions here   **Winter Strong Body Transformation Program is Open for Enrollment!**   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!  Apply for limited enrollment here!   Connect with Dr. Duane - Instagram - @sparkhealthyrunner - Join Our Healthy Runner Facebook Community - Subscribe to our YouTube Channel - duane@sparkhealthyrunner.com - www.sparkhealthyrunner.com Listen & Subscribe: Apple Podcasts Spotify Stitcher Google Play iHeartRadio Amazon Music Website  

1h 13m

Nov 23, 2023

  Do you want to keep running during the cold winter months?   I have coach Whitney LaCombe from our Spark Healthy Runner coaching team from our Healthy Runner coaching team with me here today to share how you can dress for winter running success!   In this episode, coach Whitney shares what layers you need for running during the colder winter months providing you specific temperature zones.  You will learn our 3 cold weather running categories and how to dress from head to toe! We'll provide valuable insights on hats, ear warmers, mittens, jackets, and even the best running socks for cold weather running! Whether you’re a seasoned cold weather runner looking to make it more comfortable for you this winter or this is your first time venturing outdoors, we have something for you to implement into your training! Don't let the cold temperatures derail your consistency in training as these months are the foundational base training months in which all great half marathon or marathon training cycles are built upon.  Embrace the cold weather and stay comfortable with our ultimate guide to winter running gear! There are six parts of your running journey that need to be optimized so you can run strong and last long!  Learn them here   Want Dr. Duane to answer your question on the podcast?  Submit questions here   Related Resources:    Listen or watch all of coach Whitney’s previous episodes   Listen to our previous cold running episode with coach Cat   [Download] Return to Run 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 ucan for your support for this episode!   Want to know how I fend off the cold weather comfort food cravings?  I fuel with Healthy Snacks  from UCAN during my work day!   Great 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 https://ucan.co/healthyrunner/ and use code HEALTHYRUNNER for 20% off your entire UCAN order!    If you have seen my early morning runs during the winter months on social media you know I am always staying safe and visible with my Noxgear Tracer2 and Tracer Lamp!   Run smarter by adding Noxgear’s powerful multi-color LED fiber optics with ultra-reflective 3M patterns and fluorescence to light up the path in front of you!    Click here and use code HEALTHYRUNNER for 35% off your entire Noxgear order!    Connect with coach Whitney: - Instagram: @runwhitspark - Email: whitney@sparkhealthyrunner.com - Healthy Runner Facebook Community   Connect with Dr. Duane: - Instagram - @sparkhealthyrunner - Join Our Healthy Runner Facebook Community - Subscribe to our YouTube Channel - duane@sparkhealthyrunner.com - www.sparkhealthyrunner.com Listen & Subscribe: Apple Podcasts Spotify Stitcher Google Play iHeartRadio Amazon Music Website  

1h 16m

Nov 16, 2023

  [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 https://learn.sparkhealthyrunner.com/grow   https://youtu.be/EuQ48JIYmNs 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. https://bit.ly/healthyrunner   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 https://bit.ly/healthyrunner 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 - duane@sparkhealthyrunner.com - www.sparkhealthyrunner.com Listen & Subscribe: Apple Podcasts Spotify Stitcher Google Play iHeartRadio Amazon Music Website    

44m

Nov 09, 2023

    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 https://learn.sparkhealthyrunner.com/grow   https://youtu.be/EuQ48JIYmNs 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 - duane@sparkhealthyrunner.com - www.sparkhealthyrunner.com Listen & Subscribe: Apple Podcasts Spotify Stitcher Google Play iHeartRadio Amazon Music Website    

1h 26m

Nov 02, 2023

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 https://learn.sparkhealthyrunner.com/grow   https://youtu.be/EuQ48JIYmNs 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 https://ucan.co/healthyrunner/ 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 - duane@sparkhealthyrunner.com - www.sparkhealthyrunner.com Listen & Subscribe: Apple Podcasts Spotify Stitcher Google Play iHeartRadio Amazon Music Website  

1h 22m

Oct 26, 2023

[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 https://learn.sparkhealthyrunner.com/grow   https://youtu.be/EuQ48JIYmNs 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 https://aminoco.com/healthyrunner.   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 https://aminoco.com/healthyrunner 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 - duane@sparkhealthyrunner.com - www.sparkhealthyrunner.com Listen & Subscribe: Apple Podcasts Spotify Stitcher Google Play iHeartRadio Amazon Music Website  

1h 3m

Oct 19, 2023

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 https://runningforreal.com/; 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!   A big thanks to Noxgear for your support for this episode!   If you have seen my early morning runs on social media, you know that I am always visible and can see the road in front of me because I use Tracer 2 and Tracer Lamp by Noxgear!   If you’re looking for running gear that will actually help you stay safe while running we’ve got a special offer for you.  Click here http://noxgear.com and use code HEALTHYRUNNER for 35% off your entire Noxgear order!   Connect with Dr. Duane: - Instagram - @sparkhealthyrunner - Join Our Healthy Runner Facebook Community - Subscribe to our YouTube Channel - duane@sparkhealthyrunner.com - www.sparkhealthyrunner.com Listen & Subscribe: Apple Podcasts Spotify Stitcher Google Play iHeartRadio Amazon Music Website    

1h 2m

Oct 12, 2023

  [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 https://learn.sparkhealthyrunner.com/grow   https://youtu.be/EuQ48JIYmNs 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. https://bit.ly/healthyrunner   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 https://bit.ly/healthyrunner 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 - duane@sparkhealthyrunner.com - www.sparkhealthyrunner.com Listen & Subscribe: Apple Podcasts Spotify Stitcher Google Play iHeartRadio Amazon Music Website  

1h 5m

Oct 05, 2023

  [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 https://aminoco.com/healthyrunner and use code HEALTHYRUNNER for 30% off your entire Amino Company order!    Connect with Dr. Duane: __ __ __ __ __ __ __ __ __ __ Listen & Subscribe: __ __

58m

Sep 28, 2023

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. https://bit.ly/healthyrunner   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 https://bit.ly/healthyrunner 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 - duane@sparkhealthyrunner.com - www.sparkhealthyrunner.com Listen & Subscribe: Apple Podcasts Spotify Stitcher Google Play iHeartRadio Amazon Music Website  

1h 6m

Sep 21, 2023

[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 https://forms.gle/xmRnVdtFUUcvm5sq6   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 https://ucan.co/healthyrunner/.   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 https://ucan.co/healthyrunner/ and use code HEALTHYRUNNER for 20% off your entire UCAN order!  Connect with coach LaToya: - Instagram: @llf423 - Email: latoya@sparkhealthyrunner.com - Healthy Runner Facebook Community   Connect with Dr. Duane: - Instagram - @sparkhealthyrunner - Join Our Healthy Runner Facebook Community - Subscribe to our YouTube Channel - duane@sparkhealthyrunner.com - www.sparkhealthyrunner.com Listen & Subscribe: Apple Podcasts Spotify Stitcher Google Play iHeartRadio Amazon Music Website  

1h 4m

Sep 14, 2023

[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   https://youtu.be/EuQ48JIYmNs Do you have a burning question for Duane?  Submit it  here https://forms.gle/xmRnVdtFUUcvm5sq6 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  https://learn.sparkhealthyrunner.com/coaching   A big thanks to Noxgear for your support for this episode!   If you have seen my early morning runs starting in September on social media you know I am always staying safe and visible with my Noxgear Tracer2 and Tracer Lamp! https://noxgear.com   Run smarter by adding Noxgear’s powerful multi-color LED fiber optics with ultra-reflective 3M patterns and fluorescence to light up the path in front of you!    Click here https://noxgear.com and use code HEALTHYRUNNER for 35% off your entire Noxgear order!     Connect with Dr. Duane: - Instagram - @sparkhealthyrunner - Join Our Healthy Runner Facebook Community - Subscribe to our YouTube Channel - duane@sparkhealthyrunner.com - www.sparkhealthyrunner.com Listen & Subscribe: Apple Podcasts Spotify Stitcher Google Play iHeartRadio Amazon Music Website  

36m

Sep 07, 2023