Healthy Runner Podcast

  [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    

Discover the critical role of hip strength in running and injury prevention. Learn about five essential hip exercises that any runner can easily incorporate into their routine. Uncover tips on how to activate key muscles to enhance performance and prevent common injuries. Hear an inspiring story about a runner triumphing over challenges with the right support and coaching. Plus, find out the optimal timing and variations for these exercises to boost your running prowess!

  [Download] How to Grow as a Runner 6-Step Framework   Wondering which food is best for running or what foods will make you a faster runner?   In this episode, coach Brooke, RDN from Intentful Nutrition and our Spark Healthy Runner coaching team provides valuable need to know information when it comes to our nutrition as runners.   We cover all of this and more in this episode!   Why do most runners not eat enough? How can fueling help running? Which food is best for running? What should I eat on an easy run day or rest day? What should I eat on a moderate training running day? What should I eat on a hard training running day? What foods make you a faster runner? There are six parts of your running journey that need to be optimized so you can run strong and last long! Learn them here: https://learn.sparkhealthyrunner.com/grow   Want Dr. Duane to answer your question on the podcast?  Submit questions here Related Resources:   Nutrition Blueprint: Run Your Best! https://learn.sparkhealthyrunner.com/nutrition   Get all of Brooke’s previous episodes as well as her full bio here: https://learn.sparkhealthyrunner.com/brookebio   Want the structured nutrition, run, and strength plan with motivation and accountability to reach your highest running potential? Book a call and learn more about Healthy Runner coaching here: https://learn.sparkhealthyrunner.com/coaching     This week’s show brought to you by:    Healthy snacks from UCAN to fuel smarter for a breakfast boost, an afternoon pick-me-up or a pre-workout snack.  The granola and almond butter are all natural, keto-friendly, gluten-free and provide energy you need to get through your day and bring out your personal best during your training or after to enhance recovery.    Click here and use code HEALTHYRUNNER for 20% off your entire UCAN order! Learn more about how UCAN provides fuel for running to go further with less sugar and more energy.  We’ve got a special offer for you where you can save 20% by using the code HEALTHYRUNNER.  Just head to: https://ucan.co/healthyrunner/ and use the code HEALTHYRUNNER at checkout to save 20%!     Connect with Brooke: - Instagram: @intentfulnutrition - Email: intentfulnutrition@gmail.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  

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

  Plantar Fasciitis can be frustrating for all types of runners.  Nicole is one of those runners who got foot pain after recovering from a knee injury when she attempted to run a 5k and then walk around the city of Chicago while on a vacation with her family.  Like many runners, this was not Nicole’s first-time suffering from foot pain.  This was the 4th episode since she started running later in life after her kids were grown up.  Each time she got foot pain she was told to just stop running, wear shoes in the house all the time, and to alternate different running shoes each day. After the trip to Chicago, Nicole was devastated and wanted a different option so she didn’t have to stop running again.  She was looking forward to getting back to her previous running life now that she has recovered from her knee injury.  She was ready for a new solution, one that got to the root cause of why she had plantar fasciitis previously and one that would stick!  That is when she made the decision to focus on herself (for a change) and enrolled in our Spark Healthy Runner Coaching Program. Listen in to hear from Nicole herself on how she got over her foot pain and got her life back running with her local running group and is now enjoying running 6 mile long runs and training for the Fargo Half Marathon. Download our Free Plantar Fasciitis Resource:    https://learn.sparkhealthyrunner.com/footpain   Work 1:1 with Dr. Scotti to guide you back to running without having to worry about your foot pain like Nicole did! Learn more: https://learn.sparkhealthyrunner.com/coaching   Related Episodes:   Episode 163 - Plantar Fasciitis Fix in 5 Steps: https://sparkhealthyrunner.com/plantar-fasciitis-fix-in-5-steps/   Episode 96 - 5 Keys for Prevention of Foot and Ankle Injuries https://sparkyourtraining.com/5-keys-for-prevention-of-foot-and-ankle-injuries/  This week’s show brought to you by:    Heal from the Amino Company. Heal is an amino acid, whey and creatine based formulation designed to reduce recovery times and improve physical function after injuries by accelerating muscle repair while helping maintain a healthy inflammatory response. Check out the research here: https://aminoco.com/healthyrunner   If you’re looking for a nutritional advantage when it comes to recovering from your running injury or your daily training I highly recommend you give Heal a try.   If you’re interested in learning  more and giving Heal a try, we’ve got a special offer for you where you can save 30% by using the code HEALTHYRUNNER. Just head to: https://aminoco.com/healthyrunner and use the code HEALTHYRUNNER at checkout to save 30% Click HERE to be directed to the discount page!    Connect with Dr. Duane: Instagram - @sparkhealthyrunner Join Our Healthy Runner Facebook Community Subscribe to our YouTube Channel duane@sparkhealthyrunner.com www.sparkhealthyrunner.com Listen & Subscribe: Apple Podcasts Spotify Stitcher Google Play iHeartRadio Amazon Music Website