Healthy Runner Podcast

Attention all runners!  Are you tired of aching feet and that sluggish feeling during your runs limiting your performance? Well, today we’re about to uncover the hidden secret of the big toe that will revolutionize your running game forever! Dr. Lisa is a physical therapist that specializes in the prevention and treatment of running injuries and has helped thousands of runners from across the globe. She's on a mission to inspire and educate runners of all experiences and ages so they can continue running pain free.  Dr. Lisa and I expose the runner’s hidden secret of the big toe so you can optimize your running! Following this educational chat, you will never underestimate the potential of your big toe any longer.  Now let’s embrace this hidden secret and watch your running performance reach new heights! We get into the following topics and so much more: - Why is foot health important for runners - Why is the big toe important for running - How do you know if you have a problem with your big toe as a runner - How can we improve big toe mobility - What happens if I don't have enough stability of my big toe - How can we improve big toe stability? - How to improve big toe push off with running - Misconception about staying healthy as a runner   This was a value packed conversation with a true expert when it comes to running foot health.  I hope you enjoy the episode with Dr. Lisa who is a true professional in the running health and podcast community.  Most importantly, I hope you learn a thing or two that you can implement into your running foot health routine!!   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. Lisa and Rehab for Runners - Follow Dr. Lisa on Instagram - Check out Dr. Lisa’s YouTube channel - Download my free Recovery for Runners Blueprint - Listen to my previous episode on plantar fasciitis - Listen to my previous episode on how to activate and strengthen your foot   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 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] Race Day Blueprint   Are you ready to run a half marathon? Wondering if you are prepared to go the distance? Are you up for the challenge? Running a half marathon is no easy task. It requires commitment, dedication, and a whole lot of training. But the feeling of crossing that finish line is absolutely incredible!  So, are you prepared to go the distance? Let's find out.   In this episode, coach LaToya Felton from our Spark Healthy Runner coaching team provides you with a decision making algorithm to find out whether you should or shouldn’t run a half marathon right now.  We consider your training, mindset, strength training, and fatigue levels.     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 your running and health questions here   Related Resources:   Listen to my previous podcast on 5 Half Marathon Training Mistakes to Avoid   How to Grow as a Runner (6 Steps) E-book   Get all of coach LaToya’s previous episodes as well as her 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 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 coach LaToya: - Instagram: @llf423 - Email: latoya@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] Recovery Blueprint   Ready to maximize your running performance with a quick and effective 5-minute warm-up?   Incorporating this simple easy to follow routine of exercises specific for runners will not only keep you healthy but prime your body for running so it feels easier and more enjoyable.   Warming up is crucial to preventing injuries and enhancing your overall performance.    In this episode, I am going to share with you why it is important to incorporate warm up stretches and drills into your daily routine.   We will also talk about the specific exercises that will warm up your body and loosen up your muscles, increase blood flow, and activate key muscles for running.    Taking 5 minutes before a run can make a world of difference.  Now let’s get started on not only preparing your body physically but also mentally for a resilient and enjoyable run.   Here is what we cover in this episode: - Why is a dynamic warm up important for runners - What to do before a run - How do you stretch before running - 4 Running Drills to do before a run   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:   5-Minute Warm Up Instructional Video   [DOWNLOAD] Recovery Blueprint   Listen to episode 181 on How to Foam Roll for Running   Listen to episode 185 on Mobility Before Your Runs   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 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] Race Day Blueprint   Are you preparing for a half marathon? Want to up your game and achieve success?   I have coach Whitney LaCombe from our Spark Healthy Runner coaching team from our Healthy Runner coaching team with me here today to delve into the realm of half marathon training mistakes that you absolutely must avoid. In this episode, coach Whitney is going to share her 5 common half marathon training mistakes to avoid for race day success! We will delve into the realm of half marathon training mistakes that you absolutely must avoid. By steering clear of these five common blunders, you can enhance your training regimen and pave the way to a triumphant race day.  We'll provide valuable insights and techniques to help you find your ideal pace, ensuring endurance throughout the entirety of your half marathon. We will shed light on the consequences of inadequate rest and recovery, nutrition blunders, and the topic of strength training. Whether you’re a seasoned runner looking for a half marathon PR or you are a beginner runner looking to enjoy your first half marathon experience, this training is for you! Don't let these five half marathon training mistakes hinder your progress or hinder your chances of success. Join us in this training as we delve deeper into each of these missteps, providing valuable tips and tricks to avoid them. With the right knowledge and guidance, you'll be primed for a victorious half marathon experience. Start your training journey the right way and secure the triumph you deserve!  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:    Listen or watch all of coach Whitney’s previous episodes   [Download] Race Day Blueprint   [Download] Recovery Blueprint   Want the structured run and strength plan with motivation and accountability to reach your highest running potential? Book a call to 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 coach Whitney: - Instagram: @runwhitspark - Email: whitney@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  

  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