Healthy Runner Podcast

  Duane answers your burning questions related to running injuries, effective training techniques, and proper nutrition guidance in this ultimate Q&A.    Whether you're a seasoned marathon runner or just starting your fitness journey, Duane has got you covered with a wide range of topics throughout this insightful session. Discover valuable tips and expert advice on preventing and overcoming common running injuries, such as plantar fasciitis, tendonitis, and hip soreness with running.    Gain valuable insights on how to optimize your training routine to achieve peak performance and endurance. From long runs and speedwork to incorporating strength exercises, Duane shares insider secrets to help you level up your running game.   Answers to these questions are covered: - How often should I strength train in marathon training - When can you run after a bulging disc - What is extensor tendonitis from running - When to stop running with pain - Plantar fasciitis and lateral plantar nerve treatment - Hip soreness during marathon training - Base training before marathon training - How much to run when not training for a race - When to bump up to 6 days of running - How many running rest days per week - How much elevation is considered hill training - Is spinning good for running - Headaches after long runs - Running fuel and daily macros - How much fuel and fluid do I need for a marathon   There are six parts of your running journey that need to be optimized so you can run strong and last long without getting injured! Learn them here   Do you have a burning question for Duane?  Submit it  here and we’ll answer them on the next Q&A podcast episode!    Resources Mentioned:   Listen to episode 183 on Strength Training for Running   Watch my training on 5 Types of Low Back Pain in Runners   [Download] Recovery Blueprint   Learn how to do the Short Foot Exercise   Download Plantar Fasciitis Free E-book   Listen to episode 168 on Base Training   Download Marathon Blueprint   Want the structured strength, nutrition, and run plan with motivation and accountability to reach your highest running potential without getting injured? 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 what I use to optimize my recovery after my runs?  Naboso recovery compression socks, toe splays, and recovery ball from Naboso. Naboso’s textured products connect you to your exercises and your running by strengthening your feet and helping you recover from your runs.    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] Marathon Training Blueprint   Are you tired of the same monotonous long runs? Do you ever feel like your training needs a little something extra to keep you motivated and excited? Are you not only looking to finish that half marathon or marathon but looking to finish fast? Look no further! We have the solution for you to transform your long runs with a touch of spice! In this episode, coach Lufeng Zou from our Spark Healthy Runner coaching team will spice up your long runs with a touch of flavor! We will introduce you to the revolutionary concept of adding a little spice to your training. Not only will it make your runs more exciting, but it will also provide you with numerous training benefits with an elevation in your current running fitness! You know…spices are more than just ingredients for cooking. When added appropriately to your long runs, they possess powerful properties that can enhance your physical performance. Imagine running with increased endurance and stamina. Sounds amazing, right? Not only will we discuss physical aspects, but we also will dive into the mental and emotional aspects of long-distance running with spice! Whether you’re a seasoned runner looking for a change or a newer marathon runner looking to hit that PR for your second or third race, this episode is for you! Don’t let your long runs become mundane.  Embrace the excitement, variety, and flavor that we have in store for you.  Get ready to spice up your running routine and take your long runs to the next level!   Learn this and more to inject freshness and excitement into your long-distance runs:   - What are long runs with spice - Who should consider spicy long runs  - What are the benefits of long run workouts - When should you add in long run workouts - 3 types of long run variations   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   Related Resources:    Episode 164- What are Long Runs with Coach Whitney    Episode 174- Tempo Run Mastery with coach Cat   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:    A big thanks to the Amino Company for your support for this episode!   If you have seen my long run “spicy” workouts on social media, 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  

  [Download] Runners Knee Pain Free Guides   Frustrated runner with knee pain and you're not sure if you have Runner’s Knee or IT Band Syndrome?   If you get achy knee pain in the front of your knee cap running up hills, going down stairs, squatting, and now it is starting to hurt when you stand up after sitting at your desk for a couple of hours then this episode is for you!   If you get sharp pain on the outside of your knee especially when you run downhill…this deep dive on knee pain for runners is for you.   In this episode, I am going to unravel the mystery of whether your knee pain with running is due to Patellofemoral Pain Syndrome or Iliotibial Band Syndrome!   I cover all this and more:   - Is it Runner’s Knee or IT Band Syndrome - What is Patellofemoral Pain Syndrome - Where would runner’s knee hurt - What does IT Band Syndrome Feel Like - How does IT band syndrome start - Is heel strike causing my knee pain - Single best exercise for knee pain while running   There are six parts of your running journey that need to be optimized so you can run strong and last long without knee pain! Learn them here   Want Dr. Duane to answer your question on the podcast?  Submit questions here   Resources Mentioned:   [Download] Runner Knee Free Guide   [Download] IT Band Syndrome Free Guide   Listen to episode 117 on how do I know if my running form is bad   Want the structured strength, nutrition, and run plan with motivation and accountability to reach your highest running potential without knee pain? 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 have overcome their stubborn running injury, 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    

  As we all know, running in high humidity can be challenging, but with a little planning and following these 5 tips, you’ll be able to master the heat and keep your running goals on track!   In this episode, you will learn how to master the heat while running in hot and humid weather so you can crush your fall race!    I will provide you with 5 essential tips to ensure your runs are enjoyable and safe, even in the most challenging conditions. Stay tuned to discover the expert advice you need to conquer those sweaty summer workouts and long runs!   I also share with you my 1 hack for keeping your core body temperature cool during your long run so you don’t bonk in the summer heat!   I hope you enjoy this episode and remember, mastering the heat is all about preparation, hydration, and listening to your body!  By following these tips, you'll be able to continue your running routine even in the most humid weather conditions.   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   Resources Mentioned:   [Download] Recovery Blueprint   Listen to episode 27 on how to prepare to run in hot weather   Want the structured strength, nutrition, and run plan with motivation and accountability to reach your highest running 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! If you have seen my long runs and sweaty speedwork on social media, you know that I never hit the wall because I fuel with 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 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 running injuries are safe to run through?  As an injured runner you may have been told to stop running and rest in order to get rid of your pain.   Well-meaning medical professionals are just trying to make you feel better and get rid of your running injury and pain. However, this could be a recipe for preventing you from getting back to the sport you love! In this episode, I chat with my friend Matt Chittim from the Rambling Runner Podcast  on the most common injuries you don’t have to stop running.  I will break down 3 reasons to not stop running when you have a running injury.  We delve into how to overcome proximal hamstring tendinopathy, runner’s knee, IT band syndrome, and plantar fasciitis.     Matt and I also had a fun segment called 5 running shoe questions in which I shared my favorite daily trainer, race day shoe, and one shoe I wanted to love but just didn’t work for me.   Watch the YouTube video to see the shoes I talk about here.   Watch my previous episode with Matt   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 Matt and Rambling Runner   - Follow Rambling Runner on Instagram - Download my free Injury Prevention Blueprint - Listen to my previous episode on how I became an injury free runner   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 ucan for your support for this episode! If you have seen my long runs and races on social media, you know that I never hit the wall because I fuel with 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  

Join Team Healthy Runner Half Marathon Training before we shut down enrollment on Monday 7/24/23!   Are you a runner with tight hips? Do you want to know what are the specific ways you can loosen your hips before your run?  Unlock your running potential with these 4 essential hip mobility exercises!    In this episode, I'll guide you through a series of must-try exercises that will greatly improve your running form and have those legs feel looser during a run.   Having proper hip mobility is crucial for runners as it allows for a more efficient stride, reduces the risk of injuries, and enhances overall performance. These exercises specifically target the hip area, helping to increase flexibility, range of motion, and stability.   In this episode, you will learn the importance of hip mobility for running and I share with you my top 4 pre-running stretches explaining to you exactly how to perform these. The best thing is these make for great post run stretches as well!    I also cover how many times you should do them and which exercises are best before a run or after a run.  I hope they help you improve your flexibility so you can prevent low back pain and runners knee during your running journey!   Be sure to save the YouTube video of exactly how to perform these exercises to you can start doing them today!   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   Resources Mentioned:   [Download] Recovery Blueprint   [Download] Strong Glute Guide   Want the structured strength, nutrition, and run plan with motivation and accountability to reach your highest running 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 what I use to optimize my recovery after my runs?  Naboso recovery compression socks, toe splays, and recovery ball from Naboso.   Naboso’s textured products connect you to your exercises and your running by strengthening your feet and helping you recover from your runs.    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  

  Join Team Healthy Runner Half Marathon Training   Are you looking to get faster in the half marathon or marathon distance?   Have you tried to hit a PR but you keep coming up empty?  Feeling stuck with your running and you are not sure what you are doing wrong?   In this episode, coach Cat from our Spark Healthy Runner coaching team and I dive deep into the transformative world of tempo runs and how they can elevate your running performance to new heights. Join us as we unlock the secrets to maximizing your true running potential with the mastery of tempo runs.     Tempo runs are proven to be one of the most effective training techniques for runners of all levels. By maintaining a challenging yet sustainable pace, you can push your limits, improve endurance, increase speed, and enhance overall fitness.    With our expert guidance, you will learn the ins and outs of tempo runs – from understanding proper pacing strategies to optimizing the specific types of tempo workouts. We provide valuable tips and techniques to help you reap maximum benefits, whether you are a beginner or an experienced runner looking to enhance your performance.    Unleash your true potential by incorporating tempo runs into your training routine. Join us towards unlocking your true running potential through the art of mastering tempo runs. It's time to embrace the challenge, push your boundaries, and achieve greatness as a 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   Get coach Cat’s previous trainings   Want the structured plan, motivation, and accountability to reach your highest running potential? Book a call and learn more about Healthy Runner 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 Dr. Duane: Instagram - @sparkhealthyrunner Join Our Healthy Runner Facebook Community Subscribe to our YouTube Channel duane@sparkhealthyrunner.com www.sparkhealthyrunner.com Listen & Subscribe: Apple Podcasts Spotify Stitcher Google Play iHeartRadio Amazon Music Website  

  [Download] How to Grow as a Runner (6 Steps)   Did you know that strength training is the foundation for running success? Many runners underestimate the importance of strength training, but it can make all the difference in your performance and injury prevention. Matter of fact, it is one of the six steps to growing as a runner so you can run fast and last long! In this episode, I share with you the ultimate guide to building your running success by unleashing the power of strength training! Learn essential tips for structuring your strength training sessions alongside your running schedule, avoiding common mistakes, and optimizing recovery to prevent overtraining. We at Spark Healthy Runner believe that a well-designed strength training program is the secret ingredient to unlocking your full running potential. Whether you're training for a marathon, 10K, or just aiming to improve your daily jogs, this episode has something for everyone. Prepare to challenge yourself, break through plateaus, and elevate your running game. If you're ready to take your running performance to new heights, don't miss out on this informative and motivating episode. Remember, success in running starts with a solid foundation. Unlock your true running potential through strength training! Let's get started today by answering these questions: -What is Strength Training for Running? -Should you strength train as a runner? -Why is strength good for running? -What does strength training do for running? -Can strength training increase running speed? -What is the greatest benefit of strength training for a runner? -How long does it take to build strength for running? -What strength training do runners need? -Should I train legs if I run a lot? -How do you mix running and strength training? -How many times a week should a runner do strength training? -What is the best rep range for runners? -Should you strength train or run first?   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   Resources Mentioned:   [Download] Strong Glute Guide   Want the structured strength, nutrition, and run plan with motivation and accountability to reach your highest running 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 strength training workouts on social media, 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 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] Nutrition Blueprint to Run Your Best   Confused by all the gels, liquids, and chews to choose from as a runner?     In this episode, coach Brooke, RDN from Intentful Nutrition and our Spark Healthy Runner coaching team provides valuable tips on how to choose the best long run fuel for you!      We cover all of this and more in this episode!   - Who should fuel during long runs? - When should you start practicing with fuel? - How do you choose a long run fuel product? - What is the difference between gels, chews, liquid fuel? - Is liquid fuel better than a gel? - Are whole foods better than gels for running?   There are six parts of your running journey that need to be optimized so you can run strong and last long!  Learn them here: https://learn.sparkhealthyrunner.com/grow   Want Dr. Duane to answer your question on the podcast?  Submit questions here   Related Resources:   Nutrition Blueprint: Run Your Best! https://learn.sparkhealthyrunner.com/nutrition   Get all of Brooke’s previous episodes as well as her full bio here   Want the structured nutrition, run, and strength plan with motivation and accountability to reach your highest running potential? Book a call and learn more about Healthy Runner coaching here     This week’s show supported by:    Edge 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! Learn more about how UCAN provides fuel for running to go further with less sugar and more energy.  We’ve got a special offer for you where you can save 20% by using the code HEALTHYRUNNER.    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  

  [Download] Foam Roller Instructional Video   Don’t know what to do after your runs to optimize recovery?    Have you ever felt like your muscles are tight, legs are heavy, or you have a knot that just needs to be released?   Foam rolling can help increase blood flow, stimulate your nervous system, and allow you to release your muscles all on your own!   Done consistently, this can maintain your flexibility, mobility, and prevent your muscles from overcompensating during your running to allow you to move freely and limit your risk for potential injuries.   In this episode, I will share with you my 7 foam roller exercises that will change your running game forever no matter if you are a beginner runner just starting out or an experienced runner training for another marathon!   I also share:   -What is foam rolling -What are the benefits of foam rolling -Should foam rolling hurt -What are the different types of foam rollers -7 muscles every runner should foam roll -When is the best time to foam roll -How long should you foam roll -Roller stick massage tips   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   Resources Mentioned:   [Download] Recovery Blueprint   Want the structured strength, nutrition, and run plan with motivation and accountability to reach your highest running 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 what I use to optimize my recovery after my runs?  Naboso recovery compression socks, toe splays, and recovery ball from Naboso.   Naboso’s textured products connect you to your exercises and your running by strengthening your feet and helping you recover from your runs.    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