Healthy Runner Podcast

[Download] Nutrition Blueprint   Have you been struggling with fueling your body properly for a half marathon?     Legs feel heavy, sluggish, or you hit the wall or bonked during your last half marathon?   Wondering what nutrition is needed for half marathon training?    In this episode, coach Brooke Czarnecki, RDN from our Spark Healthy Runner team provides half marathon nutrition tips for success!    We cover all of this and more in this episode!   - How do I fuel my body for a half marathon - What nutrition is needed for half marathon training - Nutrition before a half marathon - What should I eat the week before a half marathon - How many hours before a half marathon should I eat - How should you fuel during a half marathon - How many calories should you eat during a half marathon - What to eat after a half marathon   Links and Resources from the show:   - Get all of Brooke’s previous episodes on the podcast in one place! - Listen to my previous episode on how injury and nutrition guidance sparked Rachel’s first marathon success! - Listen to my previous episode on How to Eat Like a Runner   [Download] 10 Tips to Crush Your Half Marathon Race If you are a runner who is looking for an individualized nutrition plan and want to prevent under-fueling so you can run that half marathon without hitting the wall then begin to work with Brooke within our 1:1 signature Healthy Runner Coaching program here. Want Dr. Duane to answer your question on the podcast?  Submit questions here   A big thanks to ucan for your support for this episode!   If you have seen any of my selfies from my long runs on social media, you know that I am always maintaining my half marathon training spark because I use Energy gels from UCAN.   Fuel smarter during a run with the best no sugar energy gel on the market delivering up to 75+ minutes of steady energy to power your best running performance.   Click here and use code HEALTHYRUNNER for 20% off your entire UCAN order!    Connect with Brooke: - Instagram: @intentfulnutrition - Email: intentfulnutrition@gmail.com - Healthy Runner Facebook Community - Actively Fueled Podcast on Spotify   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  

Fear of Running Injuries? Learn How to Prevent and Strengthen!   January and February are crucial months for building strength and preventing injuries as you start your running journey for the year.     If you have ever been told that you have “weak glutes” or “glute amnesia”, suffered from achilles tendinopathy, or a bone stress injury from running then you will want to hear what I learned at the national physical therapy conference this past month.   In this episode, I am also sharing 4 key strength training and running tips to help you build a solid foundation for which all future half marathon and marathon training will be built upon. I’m not holding anything back as I share my secrets to strength, injury prevention, and running tips that I have learned the first 2 months of this year! You will learn about these topics and more!   - Single best muscle group to strengthen for injury prevention - 3 step process to getting stronger glutes as a runner - Achilles Tendinopathy updates - Bone stress injuries and how to prevent them - Base training and running races - Running when travel and weather are roadblocks - 4 keys to strength training for runners - Best shoes to wear when strength training   Whether you’re a beginner runner or an experienced runner who has been struggling to figure out the right recipe for strength training and running, this episode is for you!   Join me as we explore how to approach strength training, injury prevention,and running in the early months of the year.  Stay tuned for valuable tips, the latest research, techniques, and insights on how to make the most out of your running journey during the beginning of the year!   Listen to my previous episode on Achilles Tendonitis Treatment and Prevention here Listen to my previous episode on Winter Running Gear here Listen to my previous episode on Base Training Updates for Your Best Race Season   Watch and follow along with coach Cat’s 30-Minute Treadmill Workout   [Download] My Free Resource: Strong Glute Guide   [Download] How to grow as a runner (6 Steps)   There are six parts of your running journey that need to be optimized so you can run strong and last long! Learn them here   Want Dr. Duane to answer your question on the podcast?  Submit questions here   Want the structured strength, recovery, nutrition, and run plan with support and accountability to reach your highest potential as a runner so you don’t get injured again? Book a call and learn more about Healthy Runner coaching here    A big thanks to Naboso for your support for this episode! Want to know how I prioritize foot health as a runner?  Kinesis board and toe splays from Naboso.   Naboso’s newest product, the Kinesis board features dual sensory stimulation, a micro-wobble system and a single-leg platform to improve my stability for running!   Click here and use code HEALTHYRUNNER for 20% off your entire Naboso order!    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] The Ultimate Guide to Running WITHOUT Shin Splints   Do your shins hurt whenever you start to run consistently or whenever you start a marathon training cycle?...   Are you a runner who’s been frustrated in the past that whenever you try to run faster or increase your distance you get injured, frustrated, and you’re not able to run?   You may have started learning about shin splints and thought you should just ice, rest (stop running), and take some Advil.   When you start running again and build up your long runs that same pain comes back and now you are just running through it because you don’t want to stop again.   In this episode, we are talking about why your shins hurt when you run.   We answer these common questions and more!   - What are shin splints - Why do runners get shin pain - What are the symptoms of shin splints   Whether you’re a beginner runner or an experienced runner who has been struggling with shin pain, this episode is for you!   Listen to my previous episode on 5 ways to end shin splint pain forever   Download How to Start Running (Beginner Complete Guide)   There are six parts of your running journey that need to be optimized so you can run strong and last long! Learn them here   Want Dr. Duane to answer your question on the podcast?  Submit questions here   Want the structured strength, recovery, nutrition, and run plan with support and accountability to reach your highest potential as a runner so you don’t have shin splints? Book a call and learn more about Healthy Runner coaching here    A big thanks to the Amino Company for your support for this episode!   If you have heard from any of the runners who I help with stubborn shin splints, I always recommend they supplement our training with 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.   Click here and use code HEALTHYRUNNER for 30% off your entire Amino Company order!    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 know what all that trail running lingo means?  If you have ever wanted to know what buffed out single track, yoyo, lollipop, FKT, VK, dirt nap, LSD, or golden ticket were then this is the episode for you!   In this episode, my friend Kim Sankey who is a fellow running physio and podcaster of the Inspired Soles podcast provides clarity on trail running terms you should know!   We delve deep into the world of trail running terminology and cover everything you need to know to communicate like a pro on the trails. Whether you're new to the sport or just looking to expand your knowledge, this episode is your ultimate resource. Get answers to your questions and discover the hidden language of trail running!    Listen to my previous episode with Kim on Trail Running vs. Road Running Here   Listen to my previous episode with Kim on 10 Tips to go from Road to Trail Here   There are six parts of your running journey that need to be optimized so you can run strong and last long! Learn them here   Want Dr. Duane to answer your question on the podcast?  Submit questions here   Want the structured strength, recovery, nutrition, and run plan with support and accountability to reach your highest potential as a runner? Book a call and learn more about Healthy Runner coaching here    A big thanks to Naboso for your support for this episode!   Want to know how I prioritize foot health as a runner?  Kinesis board and toe splays from Naboso.   Naboso’s newest product, the Kinesis board features dual sensory stimulation, a micro-wobble system and a single-leg platform to improve my stability for running!   Click here and use code HEALTHYRUNNER for 20% off your entire Naboso order!    Connect with Kim Sankey: 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@sparkhealthyrunner.com - www.sparkhealthyrunner.com   Listen & Subscribe: Apple Podcasts Spotify Stitcher Google Play iHeartRadio Amazon Music Website  

[Download] Marathon Training Blueprint Are you ready to become a downhill running pro?    In this episode, coach Lufeng Zou  from our Spark Healthy Runner coaching team will reveal expert techniques and tips to help you master the art of running downhill!   This training ​​will be the ultimate guide to mastering the exhilarating technique of running downhill. In this informative conversation, we delve deep into the intricacies of downhill running, providing you with invaluable insights and effective strategies to enhance your performance and minimize the risk of injuries.  Whether you are running the Boston Marathon, Revel race series or you just want to learn how to be more efficient tackling the hills in your neighborhood, this episode is for you! Don’t let the hills intimidate you!  Embrace the challenge and benefits that hill training has to offer so you can conquer your next race!     Learn this and more to conquer downhill running:   - What makes downhill running unique - What effect does downhill running have on the body - How does running form change during downhill running - What technique should you use for running downhill  - How to train for downhill running - Misconception of downhill running    Get all of coach Lu’s previous episodes as well as his full bio here   Want the structured run and strength plan with motivation and accountability to reach your highest running potential? Book a call and learn more about Healthy Runner coaching here:    Get the full deep dive story on how Duane Scotti became a healthy runner    A big thanks to the Amino Company for your support for this episode!   If you have seen some of my hill work on Strava, you know that I am always pumped up for the challenge because I use PERFORM from the Amino Company.   Clinical studies have shown that Perform helps improve mental focus, peak strength, endurance, reduces fatigue, and increases muscle protein synthesis so you can recover faster from your runs or your strength workouts.   Click here and use code HEALTHYRUNNER for 30% off your entire Amino Company order!    Connect with coach Lu: - Follow coach Lu on Instagram  - Email: lu@sparkhealthyrunner.com - Healthy Runner Facebook Community   Connect with Dr. Duane: - Instagram - @sparkhealthyrunner - Join Our Healthy Runner Facebook Community - Subscribe to our YouTube Channel - duane@sparkhealthyrunner.com - www.sparkhealthyrunner.com Listen & Subscribe: Apple Podcasts Spotify Stitcher Google Play iHeartRadio Amazon Music Website  

Run Walk Run with a true legend and inspiration…Jeff Galloway!   Before Jeff Galloway became a world class coach, and Official Training Consultant for runDisney, he was a world class distance runner, who represented the US in the Munich Olympics, The World Cross Country Championships, and many international events—teaming up with Olympic Gold Medalist Frank Shorter, Steve Prefontaine, Bill Rodgers, and his college roommate and Boston Marathon Champion Amby Burfoot..   Jeff opened the first running specialty store, established Galloway training programs in over 100 cities, and has written 35 books on Running, Walking and nutrition.  Millions have used the Galloway Method through his NEW Training App, weekend retreats, online coaching.  His mission is to help people improve the quality of their lives through fitness—without injury or exhaustion—past the age of 100.   In this episode, we chat about how he came up with the run walk run method and we answer some listener submitted questions that delve into some of Jeff’s personal challenges, building the legacy he has built as America’s coach, and some extremely insightful topics going back to the evolution of our species running!   This was truly a special conversation and one in which I hope you enjoy!   Whether you’re a beginner, often injured, or an advanced runner who is stuck at a plateau, there is something in here for you to learn and implement into your running!   Learn about Jeff Galloway’s App, Coaching, & Retreats: Website - https://www.jeffgalloway.com/   [Download] How to Start Running Blueprint    Get the full deep dive story on how Duane Scotti became a healthy 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   Have a guest idea or want Dr. Duane to answer your question on the podcast?  Submit questions here   Looking for structured strength, recovery, nutrition, and run plan with support and accountability to reach your highest potential as a runner? Book a call and learn more about Healthy Runner coaching here    A big thanks to ucan for your support for this episode!   Want to know what I snack on before a long run or in between meals during a busy day at work? Energy bars from UCAN!   Energy bars pack a punch without compromising your health.  With gluten-free ingredients and low sugar, they provide up to 75 minutes of steady energy, with no spikes, crashes or jitters to remain easy on your stomach.    Click here and use code HEALTHYRUNNER for 20% off your entire UCAN order!    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 Start Running Blueprint If I started running today, I’d do this!  In this episode, I share my key 3 running tips I wish someone told me earlier in my running journey.   Whether you’re a beginner runner or an experienced runner, mastering these 3 foundational principles will unlock faster and healthier running for lifelong injury free running!   Get the full deep dive story on how Duane Scotti became a healthy 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   Want Dr. Duane to answer your question on the podcast?  Submit questions here   Want the structured strength, recovery, nutrition, and run plan with support and accountability to reach your highest potential as a runner? Book a call and learn more about Healthy Runner coaching here    A big thanks to the Amino Company for your support for this episode!   If you have seen my running or strength workouts on social media, you know that I am always revved up for the challenge because I use PERFORM from the Amino Company.   Clinical studies have shown that Perform helps improve mental focus, peak strength, endurance, reduces fatigue, and increases muscle protein synthesis so you can recover faster from your runs or your strength workouts.   Click here and use code HEALTHYRUNNER for 30% off your entire Amino Company order!    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 Start Running Blueprint   Want to know what all that running lingo means?  If you have ever wanted to know what cadence, zones, quality run, BQ + buffer, net downhill, or 6-star finisher were then this is the episode for you!   In this episode, my friend Carolyn Coffin who is a fellow running physio, coach and podcaster of the Inspired Soles podcast provides clarity on the things runners say!   Whether you’re a beginner runner or an experienced marathoner, I am sure there is a term in here that you were just wondering…what does that mean?   Get the answers and become a master of running terminology 101!   There are six parts of your running journey that need to be optimized so you can run strong and last long! Learn them here   Want Dr. Duane to answer your question on the podcast?  Submit questions here   Want the structured strength, recovery, nutrition, and run plan with support and accountability to reach your highest potential as a runner? Book a call and learn more about Healthy Runner coaching here    A big thanks to the Amino Company for your support for this episode!   If you have seen my running workouts or “quality runs” on social media, you know that I am always revved up for the challenge because I use PERFORM from the Amino Company.   Clinical studies have shown that Perform helps improve mental focus, peak strength, endurance, reduces fatigue, and increases muscle protein synthesis so you can recover faster from your runs or your strength workouts.   Click here and use code HEALTHYRUNNER for 30% off your entire Amino Company order!     Connect with Carolyn Coffin: - Instagram - @coach_carolyn @inspiredsolescast  - Website: https://www.Carolyncoffin.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  

Get ready to experience better stability which means better running for your next training goal!   Dr. Emily Splichal is a podiatrist, human movement specialist, and the mind behind one of our valued partners here at Healthy Runner, Naboso! Dr. Emily and I chat about how to improve your single leg stability for running with her new product the kinesis board!   We answer the following questions and get into so much more:   -Why is single leg stability so important? -What running injuries are associated with poor single leg stability? -What is the Kinesis Board and what are its 3 key features? -How do you use the Kinesis Board? -How often do you recommend runners incorporate balance and stability training? -What other Naboso products could be incorporated with the Kinesis Board? -Misconception of improving stability, what would that be?   This was a value packed conversation with a true innovator and educator within the health and wellness community!  I hope you enjoy this episode with Dr. Emily! Most importantly, I hope you learn a thing or two that you can incorporate into your foot health regimen.   Listen to my previous episode on ​​conversation about how runners can Activate, Strengthen, and Recover from Running with Dr. Emily   There are six parts of your running journey that need to be optimized so you can run strong and last long!  Learn them here   Links and Resources from the show:   - Learn more about Dr. Emily and Naboso - Follow Dr. Emily on Instagram - Follow Naboso on Instagram - Download my free Recovery Blueprint for Runners - Listen to my previous episode on fixing Plantar Fasciitis in 5 Steps   Want Dr. Duane to answer your question on the podcast?  Submit questions here   Want the structured strength and run plan with motivation and accountability to reach your highest running potential? Book a call and learn more about Healthy Runner coaching here!   A big thanks to Naboso for your support for this episode!   Want to know how I prioritize foot health as a runner?  Kinesis board and toe splays from Naboso.   Naboso’s newest product, the Kinesis board features dual sensory stimulation, a micro-wobble system and a single-leg platform to improve my stability for running!   Click here and use code HEALTHYRUNNER for 20% off your entire Naboso order!    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 been struggling with nagging injuries such as knee pain or plantar fasciitis and you thought you would never run pain free again?  Do you feel so lethargic and tired because you are not getting in the proper amount of nutrition to fuel all your exercise and running?   Those were the things Rachel was struggling with prior to getting guidance with myself as her running Physical Therapist/coach and Brooke Czarnecki as her running Registered Dietitian at Spark Healthy Runner. Once Rachel got clarity on where she needed to focus her efforts with her training, she not only felt better as an athlete but just completed her first road marathon and exceeded all her expectations! Rachel is not only an avid trail runner, serious rock climber, and now marathoner, but she is a pretty awesome person who not only is driven but takes action on getting guidance which we don’t see a whole lot in our younger 20 something year old runners and I respect that in Rachel that she has the humility to know when is the right time to ask for help.  If you are a goal oriented person and don’t want to worry and question whether you will be able to run to get in your daily stress relief then you will want to listen to Rachel’s transformation as I am sure you will resonate with what she has to say. Links and Resources from the show:   - Download our free Nutrition for Runners E-book - Listen to my previous episode on How to Eat Like a Runner   [Download] Marathon Blueprint   [Download] Plantar Fasciitis for Runners E-book   [Download] 10 Tips to Crush Your Race   Want the structured strength, run, and nutrition plan with motivation and accountability like Rachel got to reach your highest running potential as a runner? Book a call and learn more about Healthy Runner coaching here!   Want Dr. Duane to answer your question on the podcast?  Submit questions here   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