Healthy Runner Podcast

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enMarch 07, 2024

217. Trail Running Terminology 101 with Kim Sankey

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

Listen & Subscribe:

- Follow coach Lu on Instagram

enFebruary 29, 2024

216. How to Run Downhill with Coach Lu

[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:

- Email: lu@sparkhealthyrunner.com

- Healthy Runner Facebook Community

Connect with Dr. Duane:

- Instagram - @sparkhealthyrunner

Listen & Subscribe:

[Download] How to Start Running Blueprint

enFebruary 23, 2024

215. Run Walk Run with Jeff Galloway

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/

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

Listen & Subscribe:

[Download] How to Start Running Blueprint

enFebruary 15, 2024

214. 3 Running Secrets I Wish I Knew Earlier

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

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.

Click here and use code HEALTHYRUNNER for 30% off your entire Amino Company order!

Connect with Dr. Duane:

- Instagram - @sparkhealthyrunner

Listen & Subscribe:

[Download] How to Start Running Blueprint

enFebruary 08, 2024

213. Running Terminology 101 with Carolyn Coffin

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

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.

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

Listen & Subscribe:

enFebruary 01, 2024

212. Better Stability Means Better Running with Dr. Emily Splichal

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

- duane@sparkhealthyrunner.com

Listen & Subscribe:

[Download] Marathon Blueprint

enJanuary 25, 2024

211. Injury and Nutrition Guidance Sparks Rachel’s First Marathon Success!

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] 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

Listen & Subscribe:

[Download] Marathon Blueprint

enJanuary 18, 2024

210. Duane Does the Dopey Challenge! 48.6 Magical Miles Feeling Strong and Having Fun!

I came, I saw, and I conquered the Dopey Challenge in Disney! I still am in shock of what an amazingly magical experience this was! If you would have told me that I would run 48.6 miles in 4 days and run a half marathon the day before a marathon and in that marathon, I would run a sub 3 hour and 45-minute marathon (coming within 4 minutes of my Marathon PR), I would have told you that you were crazy or in this case Dopey!!

I am grateful for this marathon journey I have been on for the past two years, and it is unbelievable how training cycles build on one another like compound interest!

I have so many lessons to share with you so you can make your next marathon or Dopey challenge a rewarding experience like I did and that is why I am sharing my story with you!

In this episode, I share my deep dive reflection on how I was able to have fun, feel strong, and run a fast marathon letting my fitness and durability show all while stopping for some character stops, waking up at 2:00am for 4 days in a row, and having to deal with some unexpected weather and bus challenges.

We at Spark Healthy Runner believe that a well-designed marathon training plan and race day strategy can be the key to unlocking your full potential as a runner.

[Download] 10 Tips to Crush Your Race

We cover all of this and more in this episode:

- What is the Disney Dopey Challenge

- Disney 5K race recap

- Disney 10K race recap

- Disney Half Marathon race recap

- Marathon race strategy

- Disney marathon recap

- Lessons learned

Whether you are a seasoned marathoner or looking to do your first runDisney Dopey Challenge, I know there is something you will be able to apply from my experience.

Related Resources Mentioned:

Listen to my previous episode on 5 post marathon mistakes to avoid

Listen to my previous episode about my 2nd Marathon Experience

Listen to my previous episode about my Cape Cod Marathon Breakthrough Race

Listen to my previous episode about running in the heat

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 marathon strength, recovery, nutrition, and run plan with support and accountability to reach your highest potential to crush your marathon or runDisney goals like I did? 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 back to back long runs or strength training workouts for the Dopey challenge on social media, you know that I am always pumped up for the workout because I use PERFORM from the Amino Company.

Click here and use code HEALTHYRUNNER for 30% off your entire Amino Company order!

Connect with Dr. Duane:

- Instagram - @sparkhealthyrunner

Listen & Subscribe:

[DOWNLOAD] Marathon Blueprint

enJanuary 11, 2024

209. Should You Run a Marathon in 2024 with Dr. Katherine Campbell

Wondering if running a marathon is something you should strive for in 2024? Join us as we analyze the potential benefits, challenges, and considerations to help you make an informed decision. Running a marathon is a significant commitment that requires dedication, discipline, and training. With the new year here, many runners are contemplating whether they should take part in this highly demanding physical endeavor. Is it the right choice for you? Let's find out!

In this episode, Dr. Duane Scotti and Dr. Katherine Campbell (2 running physical therapist and coaches) discuss all this and more:

Is Running a Marathon Bad? (Generally Speaking)
What Happens To Your Musculoskeletal System After Running a Marathon?
What Happens To Other Physiological Systems When Running a Marathon?
Can Running a Marathon Be Bad For Your Mental Health?
How Long Should You Take Off After The Marathon?
How Many Marathons Should You Run Per Year?
How To Safely Return Back to Running After Taking Time Off

There are six parts of your running journey that need to be optimized so you can run strong and last long!

Learn them here

Listen to my previous episode about choosing the right marathon plan

Listen to my previous episode with Kat on return to running after ACL surgery

If you want structured and personalized marathon coaching to make your marathon goals a reality then learn more about Spark Healthy Runner Coaching here

A big thanks to ucan for your support for this episode!

If you have seen my marathon training runs and workouts 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!

Learn more about Run with Kat

- Follow Kat on Instagram

- Listen to the Run with Kat Show

- Check out Kat on TikTok

- Download my free Return to Run Program E-book

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:

[DOWNLOAD] How to Start Running Blueprint

enJanuary 04, 2024

208: Running 101: The Ultimate Guide for Beginner Runners with Coach Cat

If you're looking to start running but don’t know where to begin, you've come to the right place! Running is a fantastic way to boost your fitness, improve your mental well-being, and enjoy the great outdoors.

If you're looking to kickstart your running journey, coach Cat from our Spark Healthy Runner team will provide you 6 easy steps to follow when starting to run!

In this comprehensive beginner runner guide, we'll provide you with all the essential tips, tricks, and advice to help you start running confidently and stay healthy so you can take up this habit without getting injured or burned out!

Whether you're aiming to improve your fitness, lose weight, or simply enjoy the great outdoors, running is a fantastic way to achieve your goals. We'll cover everything from the basics of setting up a running routine to essential running gear recommendations so you can become a healthy runner!

Our expert tips will guide you through choosing the right running shoes, understanding proper running form, and addressing common running-related concerns. We'll also delve into effective warm-up and cool-down routines, as well as injury prevention techniques to ensure a safe and enjoyable running experience.

Hitting the pavement as a beginner can be intimidating, but fear not! We'll provide motivation and actionable advice to help you overcome any mental obstacles you may face. From setting realistic goals to finding the right training plan, we've got you covered. Additionally, we'll discuss the importance of incorporating rest days to avoid burnout and maximize your progress.

Join us on this journey to becoming a confident and strong runner.

Subscribe to our Healthy Runner podcast or YouTube channel for more useful actionable tips to grow in your running journey the right way!

Don't miss out on the fantastic benefits that running can bring to your overall well-being and fitness levels. Lace up your shoes, grab some water, and let's get started!

There are six steps to start running so you can create the habit and enjoy it!

Learn them here

Get coach Cat’s previous trainings

Listen to our previous episode on returning to running following injury

Listen to our previous episode about treadmill running

Want structured guidance on how to start running with full accountability and support from our team? Learn more about our program here

A big thanks to ucan for your support for this episode!

If you have seen my recent runs or strength sessions on social media, you know that I never hit the wall because I fuel using my favorite snack Energy bars from UCAN.

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:

How to Grow as a Runner (6 Steps) E-book

enDecember 28, 2023

207. No Race…No Problem! 5 Running Motivation Tips with Coach LaToya

No race, no problem! Have you struggled with getting out the door consistently or staying motivated to run when you don’t have a race to train for?

Do you want to end the start-stop cycle of running so it’s not so hard to build back up and regain your fitness again? Want to conquer run-life balance and not stress about running so it is a part of your lifestyle?

Becoming a consistent runner is key to growing in your running journey and staying motivated without training for a race is what you will learn about today!

In this episode, coach LaToya Felton from our Spark Healthy Runner coaching team provides you with 5 tips to keep you motivated even if you don’t have a race on your calendar.

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 yearly training cycles

Listen to my previous podcast on building a strong foundation with base training

[Download] Return to Run Blueprint

Get all of coach LaToya’s previous episodes as well as her full bio here

**Winter Strong Body Transformation Program is Open for Enrollment!**

Spark off your winter running with a 4 month strong body transformation!

1:1 individualized Healthy Runner Coaching to grow a stronger, injury free running body so you can get in those stress relieving runs all winter long! Apply for limited enrollment here!

Learn more about Half Marathon Group Coaching Here

Connect with coach LaToya:

- Instagram: @llf423

- Email: latoya@sparkhealthyrunner.com

- Healthy Runner Facebook Community

Connect with Dr. Duane:

- Instagram - @sparkhealthyrunner

- duane@sparkhealthyrunner.com

Listen & Subscribe:

enDecember 21, 2023

206. 30 Minute Treadmill Workout (Follow Along) with Coach Cat

Run on a treadmill without being bored with this follow along episode!

In this invigorating session, our treadmill instructor coach Cat from our Spark Healthy Runner team will guide you through a high-energy routine that is specifically designed to help you get in a run even if you have to do it on a treadmill! Get ready to get some mental clearing miles in and actually enjoy running on a treadmill in just half an hour!

Throughout the 30 minutes, you will incorporate challenging intervals, alternating between varying speeds and inclines. This strategic approach will not only challenge your misconceptions about running on a treadmill but will also engage different muscle groups, giving you a full-body workout like never before!

So, if you're ready to energize your body, get your run in even when the weather is bad, and take your fitness to the next level, join us for this 30-minute treadmill workout. Lace up your running shoes, grab some water, and let's embark on this exhilarating fitness journey together! Trust us, the results will leave you feeling accomplished and empowered.

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

Listen to our previous episode on treadmill basics before your first run

Listen to our previous episode about treadmill running

If you want more treadmill workouts like this you can work with coach Cat within our signature Spark Healthy Runner coaching program and she will provide you all the tools to hit your running goals even if you have to do most of your runs on a treadmill. Learn more about our program here

A big thanks to the Amino Company for your support for this episode!

If you have seen my race results on social media, you know that I am always giving it my all during my race because I use PERFORM from the Amino Company.

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:

enDecember 14, 2023

205. Treadmill Basics Before Your First Run Inside with Coach Cat

Looking to start running on a treadmill? Look no further! Our treadmill instructor coach Cat from our Spark Healthy Runner team will provide expert tips with everything you need to know to make sure you confidently navigate the world of treadmill workouts.

From understanding the different treadmill features to learning proper safety tips, we've got you covered.

Whether you're a seasoned runner looking to incorporate treadmill workouts into your routine or a beginner who wants to start exercising indoors, this episode is designed to help you get started on the right foot.

In this episode, you can expect to learn about how to set up a treadmill, adjust the speed and incline, and the importance of warming up while using the treadmill, ensuring an effective and injury-free workout experience.

Additionally, coach Cat will provide valuable tips on using your GPS watch and how to prevent common treadmill-related mistakes. By the end of this episode, you'll have a solid understanding of treadmill basics, empowering you to achieve your fitness goals in a safe and efficient manner.

Don't miss out on enhancing your treadmill experience and taking your fitness journey to new heights! Listen now to conquer your first treadmill run!

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

**Winter Strong Body Transformation Program is Open for Enrollment!**

Spark off your winter running with a 4 month strong body transformation!

1:1 individualized Healthy Runner Coaching to grow a stronger, injury free running body so you can get in those stress relieving runs all winter long! Apply for limited enrollment here!

A big thanks to Naboso for your support for this episode!

Want to know what I use to optimize my post-marathon recovery? 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!

Listen to our previous episode on the benefits of running on a treadmill

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:

enDecember 07, 2023

204. Running After ACL Surgery with Katherine Campbell, DPT

Are you eager to hit the road again after undergoing ACL surgery?

Imagine the satisfaction of returning to your favorite sport or activity, pain-free and stronger than ever. It's not going to be easy, but with dedication and the right approach, you can fully recover. You'll be running again in no time!

In this episode, we uncover keys to rebuilding your stride and conquering the run after ACL surgery!

Dr. Katherine Campbell is a physical therapist, run coach, personal trainer and host of the Run with Kat Show.

Kat and I delve into the challenges faced during the recovery phase and offer valuable insights and tips to help you regain your running form after ACL surgery.

We explore different training techniques, exercises, and strategies to gradually strengthen your knee, improve flexibility, and optimize your running performance. Kat shares a step-by-step process designed to help you get back on track safely and efficiently.

Through this episode, you'll gain a comprehensive understanding of post-ACL surgery rehabilitation, including the importance of proper warm-ups and cool-downs, tailored exercises targeting specific muscle groups, and advice on gradually increasing your running intensity. We'll cover common mistakes to avoid and provide pointers for managing setbacks.

These are some of the topics discussed:

- Is it possible to be 100% after ACL surgery

- How soon can you run after ACL surgery

- What are the criteria for running after ACL surgery

- Most common reason for a setback with running after ACL

- What to do when you have a setback during return to running

- How can a runner get their speed back after ACL surgery

- ACL running tips

- Misconception about running after ACL Surgery

Whether you're a seasoned runner eager to resume your routine or a newbie with dreams of participating in marathons, this episode is your ultimate guide to conquering the run after ACL surgery. Don't let fear hold you back; start your journey towards regaining your running stride today!

Links and Resources from the show:

Learn more about Run with Kat

- Follow Kat on Instagram

- Listen to the Run with Kat Show

- Check out Kat on TikTok

- Download my free Return to Run Program E-book

- Listen to my previous episode on building strength for running

Want Dr. Duane to answer your question on the podcast? Submit questions here

**Winter Strong Body Transformation Program is Open for Enrollment!**

Spark off your winter running with a 4 month strong body transformation!

1:1 individualized Healthy Runner Coaching to grow a stronger, injury free running body so you can get in those stress relieving runs all winter long! Apply for limited enrollment here!

A big thanks to the Amino Company for your support for this episode!

For all runners coming from injury or surgery, I always recommend they supplement our training with HEAL from the Amino Company.

Click here and use code HEALTHYRUNNER for 30% off your entire Amino Company order!

Connect with Dr. Duane

- Instagram - @sparkhealthyrunner

Listen & Subscribe:

enNovember 30, 2023

203. Hamstring Injury to New York City Marathon Finisher!

Have you been struggling with a nagging injury that left you depressed, defeated, and you thought you would have to defer the one time you got selected for the race of your dreams? That is what Mary thought when she got selected for the New York City marathon lottery after she suffered a hamstring injury.

If you have had upper hamstring pain that has limited the one form of exercise that provides you stress relief from your busy family and work life, then you need to hear Mary’s story.

In this episode, Mary details her journey in how she went from being depressed after she made the difficult decision to cancel running the Detroit Free Press marathon a day before the race because her pain was so bad that she could barely walk to finding the exact steps to safely get back to running and crushing her marathon debut in New York!

I have had the pleasure to witness Mary’s transformation firsthand as her running physical therapist and coach through our Spark Healthy Runner signature coaching program and Mary (like so many of the clients I am grateful for having the opportunity to work with) is exactly why I am passionate about what I do today.

If you are currently battling an injury that has forced you to stop running, it is my hope that this provides you some inspiration and that it is possible to overcome this and get back to doing the thing you love!

I know it is scary…I know you feel defeated…if you are like Mary then you probably already have tried stopping running for a period of time, went to rehab, tried dry needling, heck you may have even hired a run coach…but the pain always seem to come back or you can’t get back to what you were doing before your injury.

These fears and obstacles can be overcome, and Mary is just one of our Spark winners from our Healthy Runner Coaching Program who has accomplished some amazing things with their running and health and these tips will help you if you are struggling with a similar issue.

Links and Resources from the show:

- Listen to the Girl Problems: Your Guide to Pelvic Health on Apple

- Listen to Girl Problems: Your Guide to Pelvic Health on Spotify

- Download my free Return to Run Program E-book

- Listen to my previous episode on overcoming hamstring pain in runners

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!

Want Dr. Duane to answer your question on the podcast? Submit questions here

**Winter Strong Body Transformation Program is Open for Enrollment!**

Spark off your winter running with a 4 month strong body transformation!

1:1 individualized Healthy Runner Coaching to grow a stronger, injury free running body so you can get in those stress relieving runs all winter long! Apply for limited enrollment here!

Connect with Dr. Duane

- Instagram - @sparkhealthyrunner

Listen & Subscribe:

Listen to our previous cold running episode with coach Cat

enNovember 23, 2023

202. How to Dress for Winter Running with Coach Whitney

Do you want to keep running during the cold winter months?

I have coach Whitney LaCombe from our Spark Healthy Runner coaching team from our Healthy Runner coaching team with me here today to share how you can dress for winter running success!

In this episode, coach Whitney shares what layers you need for running during the colder winter months providing you specific temperature zones. You will learn our 3 cold weather running categories and how to dress from head to toe!

We'll provide valuable insights on hats, ear warmers, mittens, jackets, and even the best running socks for cold weather running!

Whether you’re a seasoned cold weather runner looking to make it more comfortable for you this winter or this is your first time venturing outdoors, we have something for you to implement into your training!

Don't let the cold temperatures derail your consistency in training as these months are the foundational base training months in which all great half marathon or marathon training cycles are built upon. Embrace the cold weather and stay comfortable with our ultimate guide to winter running gear!

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] Return to Run 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 ucan for your support for this episode!

Want to know how I fend off the cold weather comfort food cravings? I fuel with Healthy Snacks from UCAN during my work day!

Great for a breakfast boost, an afternoon pick-me-up or a pre-workout snack. The granola and almond butter are all natural, keto-friendly, gluten-free and provide energy you need to get through your day and bring out your personal best during your training or after to enhance recovery.

Click here and use code HEALTHYRUNNER for 20% off your entire UCAN order!

If you have seen my early morning runs during the winter months on social media you know I am always staying safe and visible with my Noxgear Tracer2 and Tracer Lamp!

Run smarter by adding Noxgear’s powerful multi-color LED fiber optics with ultra-reflective 3M patterns and fluorescence to light up the path in front of you!

Click here and use code HEALTHYRUNNER for 35% off your entire Noxgear order!

Connect with coach Whitney:

- Instagram: @runwhitspark

- Email: whitney@sparkhealthyrunner.com

- Healthy Runner Facebook Community

Connect with Dr. Duane:

- Instagram - @sparkhealthyrunner

Listen & Subscribe:

[Download] Recovery Blueprint

enNovember 16, 2023

201. The 5 Biggest Post-Marathon Mistakes to Steer Clear of with Dr. Duane Scotti

Post-Marathon Pitfalls: Avoid these 5 Common Mistakes!

Have you just finished a marathon? Congratulations!! You have accomplished something only less than 1% of the US population has done before! A marathon is an incredible accomplishment and one that deserves some serious respect.

This week 50,000 people finished the NYC marathon, and I am entering my 5th week after running my 3rd marathon in Cape Cod the same day as the Chicago marathon and therefore wanted to share what happens when that finish line euphoria fades away!

In this episode, I am sharing common mistakes many marathoners make after crossing the finish line to keep your running journey strong and injury-free!

This advice will help you steer clear of five common post-marathon pitfalls, ensuring a smooth and speedy recovery. From nutrition to rest, we cover it all, providing you with the knowledge you need to make the most of your post-race period. Don't jeopardize your progress by falling into avoidable traps – join us and learn how to maintain a healthy and effective post-marathon routine.

Whether you just ran NY, ran your marathon like me in early October or are listening to this before or after Disney, Houston or Boston!…the principles still apply to you and they will help you recover properly after your next marathon!

Discover the common mistakes runners make after crossing that marathon finish line and how to stay on track for long-term success.

As a running health expert, I help runners avoid these post-marathon pitfalls and guide them toward a more balanced and injury-free running journey.

Let’s get started on your journey 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

Want the structured strength, recovery, nutrition, and post-marathon 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 what I use to optimize my post-marathon recovery? 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!

Listen to my previous episode on the importance of soft tissue prep

Listen to my previous episode on mobility and stability exercises for runners

Connect with Dr. Duane:

- Instagram - @sparkhealthyrunner

Listen & Subscribe:

enNovember 09, 2023

200. Duane Celebrates 200 Episodes with Carolyn Coffin

200 episodes!!! For the past 3 and a half years I’ve been bringing you the Healthy Runner podcast without missing a week. I have been showing up consistently each and every week because it is one of my greatest joys in my weekly routine!

In this episode, I share a special conversation with my friend Carolyn Coffin who is a fellow running physio, coach and podcaster of the Inspired Soles podcast.

We take a peek behind the curtain to share the joys, the flops, and some of my best memories on the show.

Whether you’re a first time listener, recent listener or die hard follower of the podcast and the Healthy Runner community, you will (run) away from this episode knowing a bit more about the host of this podcast, Dr. Duane Scotti.

A big thanks to YOU the listener for your support for this episode and the other 199 episodes!

I’m so grateful to have our AMAZING Healthy Runner community of listeners, and look forward to the next 200 episodes!

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

Connect with Carolyn Coffin:

- Instagram - @coach_carolyn @cityparkruncoaching @inspiredsolescast

- Website: https://www.Carolyncoffin.com

Connect with Dr. Duane:

- Instagram - @sparkhealthyrunner

Listen & Subscribe:

enNovember 02, 2023

199. I Did It! Sub 4 hours and a 23 Minute PR at the Cape Cod Marathon!

Last Weekend I ran my 3rd ever marathon and it was the best one yet!

Grateful for the marathon journey that I have been on these past 2 years.

In this episode, I share my deep dive reflection with you on how I executed nearly the perfect race day strategy despite the unexpected challenges I faced. I hope by sharing my marathon and running journey with you that you will be able to learn something and apply it to your running journey!

We at Spark Healthy Runner believe that a well-designed marathon training plan and race day strategy can be the key to unlocking your full potential as a runner.

We cover all of this and more in this episode:

- How I got in a relaxed state of mind, body, and soul before the race

- How I responded to the unexpected weather on race morning

- Finding a rhythm early in the race

- Feeling like I wasn’t racing at the mid point

- Fighting for the finish line with 20 mph headwind gusts at mile 22!

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 marathon strength, recovery, nutrition, and run plan with support and accountability to reach your highest potential to crush your marathon goals like I did? Book a call and learn more about Healthy Runner coaching here

A big thanks to ucan for your support for this episode!

The reason I got these marathon results in cape cod was because I was fueled early and often with Energy gels from UCAN.

Fuel smarter during your long runs and races 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