Healthy Runner Podcast

[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: 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  

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 - duane@sparkhealthyrunner.com - 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 - duane@sparkhealthyrunner.com - 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: 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    

  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 - duane@sparkhealthyrunner.com - 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 - duane@sparkhealthyrunner.com - 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: 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  

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