Healthy Runner Podcast

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  

[Download] How to Grow as a Runner 6-Step Framework   It doesn’t matter if you are training for a 5k, 10k, half marathon, or marathon, the long run is a key ingredient to getting faster and stronger as a runner so you can run longer!   In this deep dive training, coach Whitney LaCombe from our Healthy Runner coaching team, explains exactly how to execute the perfect long run to improve as a runner so you can avoid some of the common mistakes runners make with this workout.   We cover all of the following and so much more!   - What are long runs? - Why should I do a long run? What are the benefits of doing a long run? - How often should you do a long run? - How do you “do” a long run? - What pace should I run my long runs? - Do I need to fuel for long runs? Before/during/after? - How long of a long run is too long? - What do you need for a long run? - What is the best way to recover after a long run? - 5 most common long run mistakes? - Misconception of long runs   If you are struggling to get faster or stay healthy as a runner to meet your running goal or are a beginner and you just need some guidance on how to build up these long runs safely.     That is exactly what we do within our high touch point 1:1 signature Spark Healthy Runner coaching program!   Schedule your call with Duane here to see if you are a good fit!   Related Resources and Episodes:   Race Day Blueprint: 10 Tips to Crush Your Race! https://learn.sparkhealthyrunner.com/race   Episode 139 Advanced Marathon Training with Coach Lu: https://sparkhealthyrunner.com/marathon-training-tips-to-pr/ This week’s show brought to you by:    Edge energy from UCAN.  Edge is the first and only on-the-go training fuel powered by SuperStarch, putting you in the ideal performance state by keeping blood sugar stable during your long runs..   Click here and use code HEALTHYRUNNER for 20% off your entire UCAN order! Learn more about how SuperStarch unlocks and sustains optimal output, reducing fatigue without spikes or crashes and is backed by science. We’ve got a special offer for you where you can save 20% by using the code HEALTHYRUNNER.  Just head to: https://ucan.co/healthyrunner/ and use the code HEALTHYRUNNER at checkout to save 20%!    Previous Trainings by Coach Whitney: https://learn.sparkhealthyrunner.com/whitneybio   Connect with Coach Whitney LaCombe: Instagram - @runwhitspark Join Our Healthy Runner Facebook Community Subscribe to our YouTube Channel whitney@sparkhealthyrunner.com www.sparkhealthyrunner.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  

Want to relieve your foot pain when running?  Have you tried to rest, ice, and stopped running but every time you try to increase your mileage again your pain just comes back?   Trying to get over plantar fasciitis as a runner can be overwhelming. I have a 5-step plan on how to get over plantar fasciitis as a runner and keep it that way so you can optimize your running for longevity.   This is not a plan that most adult runners know about!     In this training you will learn:   What is plantar fasciitis?   Why is plantar fasciitis so common in runners?   How to treat plantar fasciitis without having to stop running?   Plantar Fasciitis injury prevention tips so you don’t have to worry about your foot pain during your next long run or race!   Download your FREE Plantar Fasciitis supplemental eBook to this training and get the bonus exercise videos covered in this training so you can get rid of your foot pain and NOT have to stop running here: https://learn.sparkhealthyrunner.com/footpain   Implement the 5-steps to overcoming plantar fasciitis with Dr. Duane Scotti as your running physical therapist and coach with our Spark Healthy Runner Coaching Program: https://learn.sparkhealthyrunner.com/coaching   [DOWNLOAD] Plantar Fasciitis FREE E-book: https://learn.sparkhealthyrunner.com/footpain   This week’s show brought to you by:  Naboso, which is a company that is dedicated to redefining what’s underneath your feet so you can feel more to move better as a runner!     Click here and use code HEALTHYRUNNER for 20% off your entire Naboso order! Learn more about how Naboso’s textured products connect you to your exercises and your running by strengthening your feet and helping you recover from your runs. We’ve got a special offer for you where you can save 20% by using the code HEALTHYRUNNER.  Just head to: https://bit.ly/healthyrunner and use the code HEALTHYRUNNER at checkout to save 20%!     Connect with Dr. Duane: Instagram - @sparkhealthyrunner Join Our Healthy Runner Facebook Community Subscribe to our YouTube Channel duane@sparkhealthyrunner.com www.sparkhealthyrunner.com Listen & Subscribe: Apple Podcasts Spotify Stitcher Google Play iHeartRadio Amazon Music Website

Have you thought about dipping your toe into trail running but you just don’t know where to start?   Do you want to see if trail running could be a nice compliment to what you are already doing as a runner?   Kim Senechal is back on the show and she is going to provide you with 10 tips to go from road to trails in this trail running for beginners training!   Kim is an avid trail runner, physiotherapist, speaker, lecturer, researcher, coach, and cohost of the Inspired Soles Podcast.     We covered trail running for beginners answering these common questions: Who should consider trail running? What do I need to know before trail running? How do I get in shape for trail running? How do you start trail running for beginners?   Kim then provided us with her pragmatic approach to getting started on the trails with her 10 tips to go from road to trail that only her depth and breadth of knowledge and experience can provide!   I hope you enjoy my chat with Kim just as much as I did!     Related Episodes & Resources:   Episode 108  Trail Running Vs Road Running https://sparkyourtraining.com/trail-running-vs-road-running/     SPARK Blueprint:  5 Tips to Run Stronger & Healthier https://learn.sparkhealthyrunner.com/blueprint   Implement the 6-steps to growing as a runner with our Signature Coaching Program: https://learn.sparkhealthyrunner.com/coaching   A big thanks to Noxgear for your support for this episode!  Noxgear’s Tracer2 and the Tracer Lamp which keeps you visible while you run by pairing powerful multi-color LED fiber optics with ultra-reflective 3M patterns and fluorescence and light up the path in front of you! If you’re looking for running gear that will actually help you stay safe while running we’ve got a special offer for you where you can save 35% by using the code HEALTHYRUNNER. Just head to this link!   Connect with Kim Senechal: Instagram - @flyingphalanges1 @inspiredsolescast  Inspired Soles Podcast - https://linktr.ee/inspiredsolescast   Connect with Dr. Duane: Instagram - @sparkhealthyrunner Join Our Healthy Runner Facebook Community Subscribe to our YouTube Channel duane@sparkyourtraining.com www.sparkhealthyrunner.com Listen & Subscribe: Apple Podcasts Spotify Stitcher Google Play iHeartRadio Amazon Music Website  

Are you a runner who is constantly in the injury cycle and you want to learn how to stay healthy as a runner?   The key to preventing running injuries is understanding the science behind implementing proper load management principles into your training! Our guest is Brodie Sharpe, a physiotherapist, the host of the Run Smarter Podcast, and author of the new book, Run Smarter is back on the show to drop some knowledge about the principles of tissue load versus capacity! Brodie and I dig into the following and so much more in this value packed episode! What does it mean to do too much as a runner What is the impact of running on the body The importance of calf muscle strengthening for running How do we raise the tissue capacity to prevent injuries What role does recovery play with injury prevention How to find the adaptation sweet spot   Related Episodes:   Episode 114 To Run or Not to Run with an Injury  https://sparkyourtraining.com/to-run-or-not-to-run-with-an-injury/    Episode 63 Best Running Form with Brodie Sharpe https://sparkyourtraining.com/what-is-the-best-running-form/   Healthy Runner Injury Prevention E-Books https://learn.sparkhealthyrunner.com   Get the structure of an easy to implement injury prevention program with our Healthy Runner Signature Coaching Program: https://learn.sparkhealthyrunner.com/coaching   This week’s show brought to you by:    Heal from the Amino Company. Heal is an amino acid, whey and creatine based formulation designed to reduce recovery times and improve physical function after injuries by accelerating muscle repair while helping maintain a healthy inflammatory response.    If you’re interested in learning  more and giving Heal a try, we’ve got a special offer for you where you can save 30% by using the code HEALTHYRUNNER. Just head to: https://aminoco.com/healthyrunner and use the code HEALTHYRUNNER at checkout to save 30% Click HERE to be directed to the discount page!    Connect with Brodie Sharpe: Instagram - @runsmarterseries Website: https://runsmarter.online/ Facebook: Run Smarter with Brodie Sharpe Subscribe to the Run Smarter Podcast Subscribe to the Run Smarter YouTube Channel   Connect with Dr. Duane: Instagram - @sparkhealthyrunner Join Our Healthy Runner Facebook Community Subscribe to our YouTube Channel duane@sparkyourtraining.com www.sparkhealthyrunner.com Listen & Subscribe: Apple Podcasts Spotify Stitcher Google Play iHeartRadio Amazon Music Website