Healthy Runner Podcast

[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

Do you get more motivated to get out the door and go for a run if there is a goal on the horizon?  Do you struggle setting appropriate running goals for yourself?   Coach Carolyn Coffin is back on the show and she is going to help you set your yearly goals as well as help you avoid the top 5 running goal mistakes!     Carolyn is a coach, physiotherapist, podcaster and just a wealth of knowledge!   We cover all the following and so much more in this value packed episode!   What are smart goals for running? What is a good 5-year plan for running goals? What is a good yearly running goal? What are ABC goals? What are the top 5 mistakes when it comes to setting running goals?   Related Episodes:   Episode 108  Trail Running Vs Road Running https://sparkyourtraining.com/trail-running-vs-road-running/     Episode 143 Marathon Mindset | 7 Tips with Coach Cat https://sparkhealthyrunner.com/marathon-race-day-mindset/   Implement the 6-steps to growing as a runner with our Signature Coaching Program: 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.  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@sparkyourtraining.com www.sparkhealthyrunner.com Connect with Carolyn Coffin: Instagram - @coach_carolyn @cityparkruncoaching @inspiredsolescast  Website: https://www.Carolyncoffin.com Listen & Subscribe: Apple Podcasts Spotify Stitcher Google Play iHeartRadio Amazon Music Website

Trying to grow as a runner is overwhelming   If you don’t have a plan…   Your running gets slower or (worse) leads to injury   You waste time chasing fads   You guess instead of following a process   And that leads to frustration and feeling constantly overwhelmed with the amount of information out there.  We don’t want that for you.    I have a BRAND NEW 6-step plan on how to grow as a runner to optimize your running for longevity and this will save about 90% of the injuries that occur with running.   When you master the six key parts of your running journey, you’ll not only feel more confident in getting stronger and faster – you’ll stay healthy and enjoy the process of running again!   Mentioned in this episode:   Nutrition Blueprint: Run Your Best! https://learn.sparkhealthyrunner.com/nutrition   Implement the 6-steps to growing as a runner with our Signature Coaching Program: https://learn.sparkhealthyrunner.com/coaching   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@sparkyourtraining.com www.sparkhealthyrunner.com Listen & Subscribe: Apple Podcasts Spotify Stitcher Google Play iHeartRadio Amazon Music Website  

Should you tackle your first marathon this year?  Are you worried that you won’t be able to do marathon training without feeling overwhelmed, burned out, or that you will miss family time?   In this episode, Rachel (previous podcast guest from episode 66), shares why a structured but flexible plan that she received made her marathon dreams a reality not only surpassing her goal (sub 3:35:00) but enjoying the training process and the race day experience.   Rachel's determination and consistency along with guidance from coach Lu on our Healthy Runner coaching team, and the support from our Healthy Runner family, allowed her training to “mesh” with all the other aspects of her life.    Completing your first marathon is a huge accomplishment but pairing that with an amazing finish time and feeling strong and healthy even more AMAZING!   I know you will be inspired by Rachel’s journey because I know I am!  Enjoy listening and learning some marathon training, race day, nutrition, and mindset tips along the way during this conversation.    Learn more about our Signature Coaching Program that Rachel used to make her marathon dreams a reality here: https://learn.sparkhealthyrunner.com/coaching   Related Episodes:   Episode 139: Advanced Marathon Training with Coach Lu: https://sparkhealthyrunner.com/marathon-training-tips-to-pr/   Episode 137: Marathon, Nutrition, Hydration, & Electrolytes with Brooke Czarnecki, RDN https://sparkhealthyrunner.com/marathon-nutrition/   Episode 143: Marathon Mindset | 7 Tips with Coach Cat https://sparkhealthyrunner.com/marathon-race-day-mindset/   Episode 146: Duane’s Marathon Journey Update  https://sparkhealthyrunner.com/duanes-marathon-journey-update/    Episode 141: Marathon Questions Answered by Duane! https://sparkhealthyrunner.com/ask-duane-marathon-questions-answered/ Learn more about working with Coach Lu here: https://learn.sparkhealthyrunner.com/lubio   This week’s show brought to you by:    Perform from the Amino Company. 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. Just head to: https://aminoco.com/healthyrunner and use the code HEALTHYRUNNER at checkout to save 30% + FREE Amino eBook!   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@sparkyourtraining.com www.sparkhealthyrunner.com Listen & Subscribe: Apple Podcasts Spotify Stitcher Google Play iHeartRadio Amazon Music Website

Happy New Year and we are kicking off 2023 with 5 special guests to celebrate this first podcast episode of the year with a party with our Healthy Runner coaching team!   In this episode, our team will get a bit deeper into why they love being a run coach, share their personal running goals for 2023, talk about marathon training, and answer some fun questions submitted by our clients!     Listen in to be inspired and surprised while enjoying a few chuckles along the way learning about the amazing individuals that make up our Spark Healthy Runner coaching team! Get to know each individual coach a bit more and get their free trainings here:   Coach Duane: https://learn.sparkhealthyrunner.com/duanebio   Coach Brooke: https://learn.sparkhealthyrunner.com/brookebio   Coach Whitney: https://learn.sparkhealthyrunner.com/whitneybio   Coach Cat: https://learn.sparkhealthyrunner.com/catbio   Coach Lu: https://learn.sparkhealthyrunner.com/lubio   Coach LaToya: https://learn.sparkhealthyrunner.com/latoyabio Relevant Resource:   Nutrition Blueprint: Run Your Best! https://learn.sparkhealthyrunner.com/nutrition   Winter Strong Body Transformation Program:   Spark off your new year with a 4 month strong body transformation!   1:1 individualized  Healthy Runner Coaching  to grow a stronger, injury free running body so you can get in those stress relieving runs all winter long!   Get the structure, support and accountability from our team of experts in the health and running industry to transform into a stronger runner feeling more confident,  healthy, AND running faster this spring even if you don’t think you are a fast runner!     Just head to  https://learn.sparkhealthyrunner.com/coaching to learn more and commit to getting stronger this winter!   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@sparkyourtraining.com www.sparkhealthyrunner.com Listen & Subscribe: Apple Podcasts Spotify Stitcher Google Play iHeartRadio Amazon Music Website  

Running isn’t a battle of the sexes and there are some unique differences between female and male runners.  If you are a mother runner out there who wants to tap into your strength and manage the unique challenges you may face as a female runner then this is the episode for you!   Running and the gender differences is what we are talking about in today’s expert interview!   Dr. Emma is passionate about supporting women and girls to discover the best in themselves and fulfill their potential.  She is part of the Well HQ, which is UK’s leading female athlete health experts changing systems not designed for women and girls in sport.   This conversation touches upon these all important topics:   Where are men and women different? Is success in running defined by our biological sex? What are some of the differences between female and male runners? How can women runners tap into their strength and manage the unique challenges they face? How can runners master their menstrual cycle? How does menopause affect running?   Tips and strategies for runners who are perimenopausal, menopausal, or postmenopausal? How can we support our adolescent female athletes and runners better?   Related Episodes: Relevant Resource:   Nutrition Blueprint: Run Your Best! https://learn.sparkhealthyrunner.com/nutrition   Winter Strong Body Transformation Program:   Spark off your winter running with a 4 month strong body transformation!   1:1 individualized  Healthy Runner Coaching  to grow a stronger, injury free running body so you can get in those stress relieving runs all winter long!   Get the structure, support and accountability from our team of experts in the health and running industry to transform into a stronger runner feeling more confident,  healthy, AND running faster this spring even if you don’t think you are a fast runner!     Just head to  https://learn.sparkhealthyrunner.com/coaching to learn more and commit to getting stronger this winter!   This week’s show brought to you by:    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. Emma Ross:    Website: https://www.thewell-hq.com/ Instagram: @thewell_hq            @emma_zoe_ross Facebook: The Well HQ 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  

  Which type of back pain do you have?  Wondering if you should stop running or if running is making it worse?    I am going to share with you the steps you need to take to identify which of the 5 different types of low back pain you have, so you get back to running and spend less time and money at the doctor’s office.   I also share my best tips regarding the initial management of lower back pain and a hack that will immediately decrease your pain in the first couple of days after your “back goes out” Related Episodes:   Episode 136: Runners should be treated differently with Dr. Duane Scotti https://sparkhealthyrunner.com/runners-should-be-treated-differently/   Relevant Resource:   SPARK Blueprint:  5 Tips To Run Stronger & Healthier https://learn.sparkhealthyrunner.com/blueprint This week’s show brought to you by:    Winter Strong Body Transformation Program:   Spark off your winter running with a 4 month strong body transformation!   1:1 individualized  Healthy Runner Coaching  to grow a stronger, injury free running body so you can get in those stress relieving runs all winter long!   Get the structure, support and accountability from our team of experts in the health and running industry to transform into a stronger runner feeling more confident,  healthy, AND running faster this spring even if you don’t think you are a fast runner!     Just head to  https://learn.sparkhealthyrunner.com/coaching to learn more and commit to getting stronger this winter!   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