Healthy Runner Podcast

  Join Team Healthy Runner Half Marathon Training   Are you looking to get faster in the half marathon or marathon distance?   Have you tried to hit a PR but you keep coming up empty?  Feeling stuck with your running and you are not sure what you are doing wrong?   In this episode, coach Cat from our Spark Healthy Runner coaching team and I dive deep into the transformative world of tempo runs and how they can elevate your running performance to new heights. Join us as we unlock the secrets to maximizing your true running potential with the mastery of tempo runs.     Tempo runs are proven to be one of the most effective training techniques for runners of all levels. By maintaining a challenging yet sustainable pace, you can push your limits, improve endurance, increase speed, and enhance overall fitness.    With our expert guidance, you will learn the ins and outs of tempo runs – from understanding proper pacing strategies to optimizing the specific types of tempo workouts. We provide valuable tips and techniques to help you reap maximum benefits, whether you are a beginner or an experienced runner looking to enhance your performance.    Unleash your true potential by incorporating tempo runs into your training routine. Join us towards unlocking your true running potential through the art of mastering tempo runs. It's time to embrace the challenge, push your boundaries, and achieve greatness as a runner!   There are six parts of your running journey that need to be optimized so you can run strong and last long! Learn them here   Get coach Cat’s previous trainings   Want the structured plan, motivation, and accountability to reach your highest running potential? Book a call and learn more about Healthy Runner coaching   A big thanks to Noxgear for your support for this episode!  Noxgear’s Tracer2 and the Tracer Lamp which keeps you visible while you run by pairing powerful multi-color LED fiber optics with ultra-reflective 3M patterns and fluorescence and light up the path in front of you! If you’re looking for running gear that will actually help you stay safe while running we’ve got a special offer for you where you can save 35% by using the code HEALTHYRUNNER. Just head to this link!   Connect with Dr. Duane: Instagram - @sparkhealthyrunner Join Our Healthy Runner Facebook Community Subscribe to our YouTube Channel 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)   Did you know that strength training is the foundation for running success? Many runners underestimate the importance of strength training, but it can make all the difference in your performance and injury prevention. Matter of fact, it is one of the six steps to growing as a runner so you can run fast and last long! In this episode, I share with you the ultimate guide to building your running success by unleashing the power of strength training! Learn essential tips for structuring your strength training sessions alongside your running schedule, avoiding common mistakes, and optimizing recovery to prevent overtraining. We at Spark Healthy Runner believe that a well-designed strength training program is the secret ingredient to unlocking your full running potential. Whether you're training for a marathon, 10K, or just aiming to improve your daily jogs, this episode has something for everyone. Prepare to challenge yourself, break through plateaus, and elevate your running game. If you're ready to take your running performance to new heights, don't miss out on this informative and motivating episode. Remember, success in running starts with a solid foundation. Unlock your true running potential through strength training! Let's get started today by answering these questions: -What is Strength Training for Running? -Should you strength train as a runner? -Why is strength good for running? -What does strength training do for running? -Can strength training increase running speed? -What is the greatest benefit of strength training for a runner? -How long does it take to build strength for running? -What strength training do runners need? -Should I train legs if I run a lot? -How do you mix running and strength training? -How many times a week should a runner do strength training? -What is the best rep range for runners? -Should you strength train or run first?   There are six parts of your running journey that need to be optimized so you can run strong and last long! Learn them here   Want Dr. Duane to answer your question on the podcast?  Submit questions here   Resources Mentioned:   [Download] Strong Glute Guide   Want the structured strength, nutrition, and run plan with motivation and accountability to reach your highest running potential as a runner? Book a call and learn more about Healthy Runner coaching here    A big thanks to the Amino Company for your support for this episode!   If you have seen my strength training workouts on social media, you know that I am always pumped up for the challenge because I use PERFORM from the Amino Company.   Clinical studies have shown that Perform helps improve mental focus, peak strength, endurance, reduces fatigue, and increases muscle protein synthesis so you can recover faster from your runs or your strength workouts.   Click here and use code HEALTHYRUNNER for 30% off your entire Amino Company order!     Connect with Dr. Duane: - Instagram - @sparkhealthyrunner - Join Our Healthy Runner Facebook Community - Subscribe to our YouTube Channel - duane@sparkhealthyrunner.com - www.sparkhealthyrunner.com Listen & Subscribe: Apple Podcasts Spotify Stitcher Google Play iHeartRadio Amazon Music Website  

  [Download] Nutrition Blueprint to Run Your Best   Confused by all the gels, liquids, and chews to choose from as a runner?     In this episode, coach Brooke, RDN from Intentful Nutrition and our Spark Healthy Runner coaching team provides valuable tips on how to choose the best long run fuel for you!      We cover all of this and more in this episode!   - Who should fuel during long runs? - When should you start practicing with fuel? - How do you choose a long run fuel product? - What is the difference between gels, chews, liquid fuel? - Is liquid fuel better than a gel? - Are whole foods better than gels for running?   There are six parts of your running journey that need to be optimized so you can run strong and last long!  Learn them here: https://learn.sparkhealthyrunner.com/grow   Want Dr. Duane to answer your question on the podcast?  Submit questions here   Related Resources:   Nutrition Blueprint: Run Your Best! https://learn.sparkhealthyrunner.com/nutrition   Get all of Brooke’s previous episodes as well as her full bio here   Want the structured nutrition, run, and strength plan with motivation and accountability to reach your highest running potential? Book a call and learn more about Healthy Runner coaching here     This week’s show supported by:    Edge energy gels from UCAN.  Fuel smarter during a run with the best no sugar energy gel on the market delivering up to 75+ minutes of steady energy to power your best running performance.   Click here and use code HEALTHYRUNNER for 20% off your entire UCAN order! Learn more about how UCAN provides fuel for running to go further with less sugar and more energy.  We’ve got a special offer for you where you can save 20% by using the code HEALTHYRUNNER.    Connect with Brooke: - Instagram: @intentfulnutrition - Email: 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  

  [Download] Foam Roller Instructional Video   Don’t know what to do after your runs to optimize recovery?    Have you ever felt like your muscles are tight, legs are heavy, or you have a knot that just needs to be released?   Foam rolling can help increase blood flow, stimulate your nervous system, and allow you to release your muscles all on your own!   Done consistently, this can maintain your flexibility, mobility, and prevent your muscles from overcompensating during your running to allow you to move freely and limit your risk for potential injuries.   In this episode, I will share with you my 7 foam roller exercises that will change your running game forever no matter if you are a beginner runner just starting out or an experienced runner training for another marathon!   I also share:   -What is foam rolling -What are the benefits of foam rolling -Should foam rolling hurt -What are the different types of foam rollers -7 muscles every runner should foam roll -When is the best time to foam roll -How long should you foam roll -Roller stick massage tips   There are six parts of your running journey that need to be optimized so you can run strong and last long! Learn them here   Want Dr. Duane to answer your question on the podcast?  Submit questions here   Resources Mentioned:   [Download] Recovery Blueprint   Want the structured strength, nutrition, and run plan with motivation and accountability to reach your highest running potential as a runner? Book a call and learn more about Healthy Runner coaching here    A big thanks to Naboso for your support for this episode! Want to know what I use to optimize my recovery after my runs?  Naboso recovery compression socks, toe splays, and recovery ball from Naboso.   Naboso’s textured products connect you to your exercises and your running by strengthening your feet and helping you recover from your runs.    Click here and use code HEALTHYRUNNER for 20% off your entire Naboso order!     Connect with Dr. Duane: - Instagram - @sparkhealthyrunner - Join Our Healthy Runner Facebook Community - Subscribe to our YouTube Channel - 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   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