Healthy Runner Podcast

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

Do you have a 4 legged friend? Have you wanted to run with them but you're unsure if it's the right choice for you or exactly how to go about it?  This week, Coach Whitney takes over for Dr. Scotti and hosts episode 131 with guest Gretchen from our Healthy Runner Coaching Program to discuss all things pup and runner related!  They will discuss : Is it OK to run with your dog? How can I safely run with my dog? How many miles can I run with my dog? Can I run with my dog on a leash? and so much more!  Make sure to check out this episode and get all your tips for running with your furry companion.  For those of you listening that run with a dog or plan to start running with your dog, Noxgear (a favorite among ALL the Healthy Runner coaches) has a light vest just for your four legged friend. The Noxgear Lighthound helps to make you pup visible and much safer during those dark runs. As a Healthy Runner listener, Noxgear has generously given us a 35% discount when you use “HEALTHYRUNNER” at checkout.    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:    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 Coach Whitney:    Healthy Runner Facebook Community Instagram - @runwhitrun   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 gets achy knee pain when you run up hills, go down stairs, squat, and go to stand up after sitting at your desk for a couple of hours?   Have you been frustrated in the past that whenever you try to increase your speed or increase your distance you get injured and stop running because of knee pain?    You may have started reading about Runner’s Knee and thought you should just ice, rest (stop running), and do some stretches…   In this episode, Duane interviews Healthy Runner coaching client Lindsay who shares her success story of not only getting over patellofemoral pain syndrome for good but also crushing her second ever half marathon!  She did this running faster and more importantly feeling stronger, more confident, and healthier than ever!       Mentioned in this episode:     Don’t Make These 5 Mistakes with Knee Pain: https://youtu.be/FoTByS0gQxE     Related Resources:   Runner’s Knee FREE E-book: https://learn.sparkhealthyrunner.com/runnersknee/buy 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:    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 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 a burning question you're dying to have answered by our founder and run coach?  Have you been waiting to hear Duane on the other side of the mic?  This episode is for you! Today we are flipping the script just like we did in Episode 100 of The Healthy Runner Podcast and having our behind the scenes podcast editor, Allie Eldridge, host the episode and interview the man himself, Dr. Duane Scotti!  Duane will answer questions about everything from dealing with a runny nose during your runs to his favorite place to vacation, answering all the questions from runners just like you within our Healthy Runner community were wondering!   Sponsored 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.  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 cold HEATHLYRUNNER. Just head to noxgear.com.    Perform from the Amino Company. Clinical Studies have shown that Perform helps improve mental focus, peak strength, endurance, reduces fatigue, and increase muscle protein synthesis so you can recover faster from your runs or your strength workouts. Check out the research here: https://aminoco.com/healthyrunner.  If you're looking for a nutritional advantage to improve your performance and recovery, save 30% by using the code HEALTHYRUNNER. Just head to https://aminoco.com/healthyrunner and use code HEALTHYRUNNER at checkout to save 30%. Click HERE to be directed to the discount page!    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   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

I am going to share with you my lessons learned to run faster and easier following my recent half marathon training block for my 28th half marathon.     I will tell you specifically how I have now been able to string together 2 straight half marathon training cycles getting nearly the same exact time: a 1:44:00 and a 1:44:08 shaving off two minutes plus from any of the 15 previous half marathon races over these past 6 years!     More importantly, I am the healthiest I have ever been as a runner, running more miles than I have ever run, and feeling strong during these races and able to kick at the end of the race to actually pass people and move up spots in my age group during the final 2 miles!     Want to know what I changed in my training?  Tune in to hear the 10 lessons I learned during my recent training…AND if you stick around long enough, I am going to release for the first time on the podcast what I will be training for this upcoming fall (it may surprise you…) Get all the resources mentioned in this episode here: https://sparkhealthyrunner.com/half-marathon-training-lessons-learned/ Learn more about 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% to check out what I use to recover from my runs and training! Click HERE to be directed to the discount page!  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:    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/ 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 felt nervous before a race?  Do you get the pre race jitters or does anxiety over take you during a race.    Healthy Runner Coach Cat and Irene Bosco who is a Licensed Clinical Social Worker Irene are here to tell you that you are not alone and they are going to help you better manage race anxiety    They will share their top 5 tips to help you ease those pre race jitters and anxious feelings in order to get the most out of your race experience!   Related Resources:   Race Day Blueprint: 10 Tips to Crush Your Race! https://learn.sparkhealthyrunner.com/race/buy Are you ready to take action and get the accountability you deserve to unlock your greatest potential as a runner like Gretchen did?    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 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 Irene Bosco: Text: (860) 834-3499 Email: irenebbosco@gmail.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

Have you been struggling with hip, SI joint, or upper hamstring pain that has been limiting your running? Maybe you have decreased the miles of your long run or started running at slower paces than you normally would? Would you like to run pain free and get back to running more miles than you ever imagined?   If so, I have just the story for you to be inspired by…   Gretchen experienced this and felt this way too!    In this episode, Gretchen will share how she got her running back and her life too!        I just needed to share her story with you because I know it will provide so much hope and inspiration for those of you struggling with getting back into running with hip, SI joint,  or upper hamstring pain.     Are you ready to take action and get the accountability you deserve to unlock your greatest potential as a runner like Gretchen did?    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 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.   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 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

Get back to running faster after a sprained ankle!     Ankle sprains are one of the most common traumatic injuries runners face and could potentially wreak havoc on your training whether you are trying to get out there a couple of times a week for some mental clearing miles or have a big goal half marathon or marathon coming up.   Dr. Duane Scotti will provide you the critical steps in ankle sprain recovery and prevention so you can get back on the pavement or trail doing what you love faster!  He will share with you the specific exercises you need to do after a sprained ankle and the most commonly overlooked part in getting back to running during rehab.   He will also share with you the key ingredient to add into your recovery before you start to get back to faster running!   Whether this is your first ankle sprain or 6th, implementing these tips will help prevent the next one because preventative medicine is the best medicine!   In this episode, you are going to learn about: How to treat a sprained ankle How to test if you have full ankle mobility Best exercises to improve your ankle mobility When do you need to get physical therapy after a sprained ankle Best ankle strengthening exercises after sprained ankle How to return to running after a sprained ankle Best run specific exercises Prevention tips for ankle sprains running   Related Resources: SPARK Blueprint:  5 Tips To Run Stronger & Healthier https://learn.sparkhealthyrunner.com/blueprint   Exercises Mentioned in this Episode: Ankle Self Mobility Exercise: https://youtu.be/2_5ekAOjQV4 Achilles Strengthening Progression: https://youtu.be/hy01tA-hJhc   Running Level 1 Jump Program: https://youtu.be/Woeuf17JQBM   Zig zag jumps | Single Leg Cross Hops: https://youtu.be/h1zUUDbgjNU   5 Simple Mini Band [Must Do] Exercises for Running: https://youtu.be/1uniMWm9fTA     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 Episode is 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