Healthy Runner Podcast

It’s marathon season!  Just like our last couple of episodes we are going to provide you with some jam-packed value so you can make the most of your marathon training!    This is a special episode in which your podcast host answers the marathon questions you submitted!   We chatted about everything from marathon nutrition…strength…mantra’s… race strategy…salt intake…carbon plated race shoes and so much more!   Related Resources:   Race Day Blueprint: 10 Tips to Crush Your Race! https://sparkhealthyrunner.com/race/buy   Episode 134 16 Week Marathon Training for Beginners with Coach LaToya: https://sparkhealthyrunner.com/16-week-marathon-training-for-beginners/   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 91 Why Tapering Before a Race is Important https://sparkyourtraining.com/why-tapering-before-a-race-is-important/    Episode 105 What Is Base Training In Running? https://sparkyourtraining.com/what-is-base-training-in-running/  Are you ready to take action and get the accountability you deserve to unlock your greatest potential as a runner?    Get stronger, run faster, and become a lifelong injury free runner with our 16 week 1-on-1 Healthy Runner Coaching Program.  Get the support, structure, and accountability from experts in the health and running industry.  Personalized easy to follow plans tailored to your unique needs and busy life. Just head to  https://learn.sparkhealthyrunner.com/coaching to learn more!   This Episode is brought to you by:    Tracer2 by Noxgear.  The Tracer2 keeps you visible while you run by pairing powerful multi-color LED fiber optics with ultra-reflective 3M patterns and fluorescence. Stay safe and save 35% by using the code HEALTHYRUNNER. Just head to: https://noxgear.com   Healthy snacks from UCAN.  Healthy snacks enhanced with the revolutionary ingredient SuperStarch, allow you to fuel smarter at breakfast and curb cravings anytime while maintaining blood sugar and boosting energy.   Click here and use code HEALTHYRUNNER for 20% off your entire UCAN order! 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

As a Healthy Runner, it’s so important to make sure you take good care of your body, mind, and soul every day, not just when you get sick or before a big race…   Self-care tips to be the best version of yourself as a runner so you can take charge of your life is what we are going to help you with today!   Do you always put everyone else first?  Yes, mother runners I am talking to you!     Are you constantly feeling run down, burned out, and even worse struggling to get out of the injury cycle?   Or do you know you need better self-care in order to be the best version of yourself not only for your running but for your life! (Like I do!)   Then this is the podcast for you!   Amy Mangueira is a Self-Care + Career Coach, specializing in burnout prevention, healthy habits, and mindset. She is also the Founder of Victory Co., a custom jewelry company for runners. Amy is also the host of a self-care podcast called "Life on MY Terms."    Amy shares 10 actionable strategies you can start today!  I hope you learn as much as I did during this very informative episode!   Get Amy’s:   Anti-Inflammatory Food List: https://17d7895b-89c1-4f1f-8a14-dc81137a54e0.usrfiles.com/ugd/17d789_3e982ffd16044c64be540e9d07a67e0b.pdf   Time Audit Worksheet: https://17d7895b-89c1-4f1f-8a14-dc81137a54e0.usrfiles.com/ugd/17d789_ab4d53f2f574424aa1a9f85605f52e19.pdf Related Resources:   SPARK Blueprint:  5 Tips To Run Stronger & Healthier https://learn.sparkhealthyrunner.com/blueprint    Episode 128 Half Marathon Training Lessons Learned and My Big Race Announcement https://sparkhealthyrunner.com/half-marathon-training-lessons-learned/    Episode 127 5 Ways to Deal With Race Anxiety with Coach Cat and Irene Bosco https://sparkhealthyrunner.com/5-ways-to-deal-with-race-anxiety/    Are you ready to take action and get the accountability you deserve to unlock your greatest potential as a runner?    Get stronger, run faster, and become a lifelong injury free runner with our 16 week 1-on-1 Healthy Runner Coaching Program.  Get the support, structure, and accountability from experts in the health and running industry.  Personalized easy to follow plans tailored to your unique needs and busy life. Just head to  https://learn.sparkhealthyrunner.com/coaching to learn more!   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 Amy: Instagram: @personalbestinc  @projectamy   Podcast: Life on MY Terms Email: info@personalbestcoaching.net   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

Have you been running 30+ miles a week and strength training consistently, but your marathon times are not improving?    Do you feel like your body is ready to push the limits, but you're feeling stuck and not anywhere close to getting a PR anytime soon?   If your marathon times hit a plateau and you want to get faster, feel strong, stay healthy after crossing that 26.2 finish line, then this is the training for you!   Coach Lu and I discuss the following questions and so much more!   Who would benefit from advanced marathon training? What are the 5 keys to advanced marathon training? What is the goal of advanced marathon training? What is the prerequisite for advanced marathon training? What are the 3 phases of advanced marathon training? What is a progression run and at what phase of marathon training should you add them into the plan? Learn More About Coach Lu and Check Out His Previous Episodes:   https://learn.sparkhealthyrunner.com/lubio Related Resources:   Race Day Blueprint: 10 Tips to Crush Your Race! https://sparkhealthyrunner.com/race/buy   Episode 134 16 Week Marathon Training for Beginners: https://sparkhealthyrunner.com/16-week-marathon-training-for-beginners/   Episode 137 Marathon Nutrition, Hydration, & Electrolytes with Brooke Czarnecki, RDN https://sparkhealthyrunner.com/marathon-nutrition/ Episode 132 Francisco’s Coaching Case study and how he qualified for Boston https://sparkhealthyrunner.com/qualifying-for-boston-coaching-case-study/    Are you ready to take action and get the accountability you deserve to unlock your greatest potential as a runner?    Get stronger, run faster, and become a lifelong injury free runner with our 16 week 1-on-1 Healthy Runner Coaching Program.  Get the support, structure, and accountability from experts in the health and running industry.  Personalized easy to follow plans tailored to your unique needs and busy life.   Learn more with this behind the scenes video tour of our coaching program and hear from many of our athletes who were struggling with the same sticking points that you are.  Just head to  https://learn.sparkhealthyrunner.com/coaching   This Episode is 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.   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 Coach Lu: Bio and previous episodes Instagram:  @lucio_run_fitness Healthy Runner Facebook Group:  Facebook: Lufeng Zou   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 have an upcoming marathon on your calendar?    Have been searching things like…what are the best tips for marathon runners? or what should you not do during a marathon?   Maybe you are wondering how to prepare for a marathon for race day success…   Today, I have with me a very special guest and colleague of mine, Dr. Victoria Sekely who is a Physical therapist, strength coach, run coach and the owner of train smart and run strong.  She is going to share her top marathon tips so you can train smart but also run strong for your big race day!    You get to be a fly on the wall of what 2 running PT and coaches chat about for marathon training and some of the common problems and mistakes many runners make and how you can overcome these to crush your 26.2 miles!     Related Resources:   SPARK Blueprint:  5 Tips To Run Stronger & Healthier https://learn.sparkhealthyrunner.com/blueprint   Race Day Blueprint: 10 Tips to Crush Your Race! https://sparkhealthyrunner.com/race/buy   Episode 134 16 Week Marathon Training for Beginners with Coach LaToya: https://sparkhealthyrunner.com/16-week-marathon-training-for-beginners/   Episode 128 Half Marathon Training Lessons Learned and My Big Race Announcement https://sparkhealthyrunner.com/half-marathon-training-lessons-learned/    Episode 120  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/  Are you ready to take action and get the accountability you deserve to unlock your greatest potential as a runner?    Get stronger, run faster, and become a lifelong injury free runner with our 16 week 1-on-1 Healthy Runner Coaching Program.  Get the support, structure, and accountability from experts in the health and running industry.  Personalized easy to follow plans tailored to your unique needs and busy life. Just head to  https://learn.sparkhealthyrunner.com/coaching to learn more!   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.  Just head to: https://bit.ly/healthyrunner and use the code HEALTHYRUNNER at checkout to save 20%!     Perform from the Amino Company. Perform is an essential amino acid-based formulation that I simply add to water in my shaker bottle and have 30 minutes before my run or gym workout.   Learn  more about my 100% Science-Backed Amino Acids Supplements and you would like to give perform a try, just head to: https://aminoco.com/healthyrunner and use the code HEALTHYRUNNER at checkout to save 30%!      Connect with Victoria: Website: https://www.trainsmartrunstrong.com/ Instagram: @trainsmartrunstrong Email: drsekely@trainsmartrunstrong.com   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

Guess who’s back…back again!  We are talking about how to properly fuel for your marathon!      Are you training for a marathon, or have you been fearful to sign up for one because you don’t know what or how much to eat or drink during a long run or race?   Our Healthy Runner Registered Dietitian, Brooke Czarnecki shares the best ways you can fuel your body so you can feel confident to toe the line on race day and avoid hitting that dreaded wall and “bonk”   If you have ever cramped up or had the Frankenstein walk to the finish line, this training is for you!   We talk about nutrition, hydration, and electrolytes leading up to the race during training and during your race!   We answer these questions and more…   Do I need fuel during the marathon?    How much should I eat when training for a marathon?   What should you eat when building up for a marathon?   What should marathon runners not eat?   How many gels should I eat during a marathon?   How much fluid should you drink during a marathon?   Do I need electrolytes during the marathon?    How do I get electrolytes for a marathon?   Related Resources:   Race Day Blueprint: 10 Tips to Crush Your Race! https://sparkhealthyrunner.com/race/buy   Episode 134 16 Week Marathon Training for Beginners: https://sparkhealthyrunner.com/16-week-marathon-training-for-beginners/   Episode 87 RED-s and Running: What You Need to Know About This Serious Condition https://sparkyourtraining.com/red-s-and-running-what-you-need-to-know-about-this-serious-condition/    Episode 107 4 Running Nutrition Habits Anyone Can Do! https://sparkyourtraining.com/the-4-running-nutrition-habits-in-the-new-year-anyone-can-do/     Episode 119  Nutrition Basics for Running with Brooke Czarnecki, RDN https://sparkhealthyrunner.com/what-nutrition-is-needed-for-runners/      Are you ready to take action and get the accountability you deserve to unlock your greatest potential as a runner?    Get stronger, run faster, and become a lifelong injury free runner with our 16 week 1-on-1 Healthy Runner Coaching Program.  Get the support, structure, and accountability from experts in the health and running industry.  Personalized easy to follow plans tailored to your unique needs and busy life.   Learn more with this behind the scenes video tour of our coaching program and hear from many of our athletes who were struggling with the same sticking points that you are.  Just head to  https://learn.sparkhealthyrunner.com/coaching   This Episode is 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.   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/share/duane.scotti/ and use the code HEALTHYRUNNER at checkout to save 20%!     Connect with Brooke: Instagram: @intentfulnutrition https://www.instagram.com/intentfulnutrition/ Email: intentfulnutrition@gmail.com Moderator Healthy Runner Facebook Community 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

Today, Duane is on the other side of the mic and is interviewed by Denny Krahe.  Duane shares his personal running journey and why runners should be treated differently.  He also shares how he has evolved professionally as a physical therapist who now exclusively helps runners through the Healthy Runner podcast and his signature coaching program.     Duane and Denny chat about:   - Being an adult onset runner    - The many benefits of running   - Running isn’t for everyone    - Specific training principles (beyond running)   - Healing from injury by staying active   - Why Duane started the Healthy Runner Podcast    …and so much more!   Denny Krahe is a retired Athletic Trainer, run coach, and host of the dizruns radio podcast. Related Resources:   SPARK Blueprint:  5 Tips To Run Stronger & Healthier https://learn.sparkhealthyrunner.com/blueprint   Episode 100 An Interview with Healthy Runner Founder Dr. Duane Scotti https://sparkyourtraining.com/an-interview-with-healthy-runner-founder-dr-duane-scotti/    Episode 105 What Is Base Training In Running? https://sparkyourtraining.com/what-is-base-training-in-running/     Are you ready to take action and get the accountability you deserve to unlock your greatest potential as a runner?    Get stronger, run faster, and become a lifelong injury free runner with our 16 week 1-on-1 Healthy Runner Coaching Program.  Get the support, structure, and accountability from experts in the health and running industry.  Personalized easy to follow plans tailored to your unique needs and busy life.   Learn more with this behind the scenes video tour of our coaching program and hear from many of our athletes who were struggling with the same sticking points that you are.  Just head to  https://learn.sparkhealthyrunner.com/coaching   This Episode is 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!  If you’re interested in learning  more Essential Amino Acids, and giving the Amino Company 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 Denny   Website: http://www.dizruns.com/  Instagram: @dizruns Twitter: @dizruns Facebook: Join the Diz Runs Tribe! Be Ready on Race Day Book: Order on Amazon   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

Have you heard about heart rate training?  Do you want to know more about MAF training or how to slow down in order to get faster?  Denny Krahe is a Retired Athletic Trainer, CSCS, and full-time running coach/podcaster (Diz Runs Radio) and author of the book Be Ready on Race Day.    Denny will provide you a better understanding of heart rate training and why slowing down can be so beneficial to you as a runner!   In this episode you will learn if heart rate training is right for you and get the answers to these questions:  What is heart rate training?   What is MAF Training and how can it make you run faster?   What is a good heart rate when training?   How do I start training for heart rate?   How long does it take to train heart rate?   Is heart rate training the best way to train? Related Resources:   Episode 105 What Is Base Training In Running? https://sparkyourtraining.com/what-is-base-training-in-running/     Are you ready to take action and get the accountability you deserve to unlock your greatest potential as a runner?    Get stronger, run faster, and become a lifelong injury free runner with our 16 week 1-on-1 Healthy Runner Coaching Program.  Get the support, structure, and accountability from experts in the health and running industry.  Personalized easy to follow plans tailored to your unique needs and busy life.   Learn more with this behind the scenes video tour of our coaching program and hear from many of our athletes who were struggling with the same sticking points that you are.  Just head to  https://learn.sparkhealthyrunner.com/coaching   This Episode is 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.  Click here and use code HEALTHYRUNNER for 20% off your entire UCAN order!  Just head to: https://ucan.co/share/duane.scotti/ and use the code HEALTHYRUNNER at checkout to save 20%!     Tracer2 by Noxgear.  The Tracer2 keeps you visible while you run by pairing powerful multi-color LED fiber optics with ultra-reflective 3M patterns and fluorescence.  We’ve got a special offer for you where you can save 35% by using the code HEALTHYRUNNER. Just head to: https://noxgear.com   Connect with Denny   Website: http://www.dizruns.com/  Instagram: @dizruns Twitter: @dizruns Facebook: Join the Diz Runs Tribe! Be Ready on Race Day Book: Order on Amazon 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

Have you just committed and signed up for your first marathon?  Are you wondering how to run a marathon?    Or you could be marathoning for a while but don’t really know how to train properly and you are looking to run faster.     Looking to conquer the marathon and not get injured along the way?   Then this training is for you!  I have coach LaToya from our Healthy Runner coaching team here with me today and we are going to take the guesswork out for you and save you countless hours searching YouTube or Google on conquering marathon training for beginners!   We talk about expectations, run plan, strength plan, nutrition, gear, recovery and so much more including these commonly asked questions…   Can a beginner train for a marathon in 16 weeks? How many times should you run a week for marathon training? How to pace marathon training runs for beginners?  What is the easiest way to run longer without getting tired? How should I strength train for my first marathon? How much should I eat when training for a marathon What do I need to run my first marathon?     Related Resources Mentioned:   5 Simple Mini Band [Must Do] Exercises for Running: https://youtu.be/1uniMWm9fTA                                                      Race Day Blueprint: 10 Tips to Crush Your Race! https://learn.sparkhealthyrunner.com/race/buy   Episode 78 Running Mindset with Coach Latoya https://sparkyourtraining.com/running-mindset-with-coach-latoya/    Episode 91 Why Tapering Before a Marathon is Important https://sparkyourtraining.com/why-tapering-before-a-race-is-important/    Episode 45 Best Exercises for Running with Dr. Duane Scotti  https://sparkyourtraining.com/which-exercise-is-best-for-running/   Episode 119  Nutrition Basics for Running with Brooke Czarnecki, RDN https://sparkhealthyrunner.com/what-nutrition-is-needed-for-runners/     Episode 128 Half Marathon Training Lessons Learned and My Big Race Announcement https://sparkhealthyrunner.com/half-marathon-training-lessons-learned/     Episode 105 What Is Base Training In Running? https://sparkyourtraining.com/what-is-base-training-in-running/    Are you ready to take action and get the accountability you deserve to unlock your greatest potential as a runner like I have been this last training block?    Get stronger, run faster, and become a lifelong injury free runner with our 16 week 1-on-1 Healthy Runner Coaching Program.  Get the support, structure, and accountability from experts in the health and running industry.  Personalized easy to follow plans tailored to your unique needs and busy life.   Learn more with this behind the scenes video tour of our coaching program and hear from many of our athletes who were struggling with the same sticking points that you are.  Just head to  https://learn.sparkhealthyrunner.com/coaching   This Episode is 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 Coach LaToya: Instagram - @llf423 Join Our Healthy Runner Facebook Community Work with Coach LaToya   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 want to know how to break through mental barriers when running?  We are talking about gaining mental strength and how you can improve your mindset and decrease anxiety so you can get out of your own way in achieving your goals in not only running but in life!   If your mind has become your biggest obstacle with your running, then you will want to listen to this episode in which we discuss 8 key principles to overcome mental barriers.   Elizabeth Clor is a 31-time marathoner, 12x Boston Qualifier and author of the book I just finished reading yesterday, Boston Bound, which details her 7-year journey to overcome mental barriers and qualify for the Boston Marathon!   Relevant Resources:   Episode 127 5 Ways to Deal With Race Anxiety with Coach Cat and Irene Bosco https://sparkhealthyrunner.com/5-ways-to-deal-with-race-anxiety/    Race Day Blueprint: 10 Tips to Crush Your Race! https://sparkhealthyrunner.com/race/buy   Episode 128 Half Marathon Training Lessons Learned and My Big Race Announcement https://sparkhealthyrunner.com/half-marathon-training-lessons-learned/    Episode 105 What Is Base Training In Running? https://sparkyourtraining.com/what-is-base-training-in-running/    This Episode is brought to you by:    Tracer2 by Noxgear.  The Tracer2 keeps you visible while you run by pairing powerful multi-color LED fiber optics with ultra-reflective 3M patterns and fluorescence. Stay safe and save 35% by using the code HEALTHYRUNNER. Just head to: https://noxgear.com   Healthy snacks from UCAN.  Healthy snacks enhanced with the revolutionary ingredient SuperStarch, allow you to fuel smarter at breakfast and curb cravings anytime while maintaining blood sugar and boosting energy.   Click here and use code HEALTHYRUNNER for 20% off your entire UCAN order! Just head to: https://ucan.co/share/duane.scotti/ and use the code HEALTHYRUNNER at checkout to save 20%!     Connect with Elizabeth Clor:  Website: https://www.elizabethclor.com/ Instagram: @elizabethclor Twitter: @ElizabethClor Order Boston Bound: https://www.amazon.com/Boston-Bound-Overcome-Barriers-Marathon/dp/1530680581/   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

Francisco started running 3 years ago at age 54 to lower his cholesterol so he didn’t have to take pills.  His health improved immediately and he also fell in love with running.     He hit PR’s early and often but then hit a plateau in his running and was even getting slower.  Like most new runners he was just running the same miles every day and didn’t know he should be strength training.   He was stuck on improving as a runner and needed some direction.   Listen in to hear this amazing journey of going from being stuck as a runner to getting a boston qualifying time in his first marathon at age 57!  Many of you will relate to Francisco’s story in one way or another.  Learn how he continues to do some amazing things with his running and life all in his mid 50’s!   Our Healthy Runner coach Lu has been guiding Francisco this past year, providing him structured support and guidance each step of the way!   Want to learn more about working with coach Lu within our Spark Healthy Runner coaching program?   Get stronger, run faster, and become a lifelong injury free runner with our 16 week 1-on-1 Healthy Runner Coaching Program.  Get the support, structure, and accountability from experts in the health and running industry.  Just head to: 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%!     Want to learn how you as a runner can activate, strengthen, and recover from running?  Listen to episode 116 on the Healthy Runner podcast to learn from Naboso founder, Podiatrist, and Human Movement Specialist, Dr. Emily Splichal herself here: https://sparkyourtraining.com/how-to-activate-strengthen-and-recover-from-running/   Perform from the Amino Company. Perform is an essential amino acid-based formulation that I simply add to water in my shaker bottle and have 30 minutes before my run or gym workout.   Learn  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%!   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