Healthy Runner Podcast

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enOctober 19, 2023

197. Becoming a Sustainable Runner with Tina Muir

Hey Runner! Want to do the thing we all love so much and do it for a long time and make it sustainable?

In this episode, we uncover keys to running for life, community, and the planet that will bring joy to your running for longevity!

Tina Muir from Running for Real is the founder and CEO of Running for Real; host of the award-winning podcast of the same name and co-host of Running Realized; a mother of two; and a former elite runner turned sustainability advocate.

Tina and I chat about her new book Becoming a Sustainable Runner and her concern for health, community, and the environment.

This was truly a special conversation that I think you will really enjoy as Tina was as real during our chat as she is on her podcast!

We get into the following topics and so much more:

- What does “Becoming” mean to Tina

- What Tina learned from all her conversations on the Running for Real Podcast that helped her write her new book

- Why is sustaining the runner’s mind and body important

- How does life stressors affect our running

- Was it hard for Tina to incorporate sustainable strength into her running

- Managing achilles tendinopathy

- How can runners sustain their communities

- What can every runner do to sustain the planet

- Misconception about becoming a sustainable runner

This was a reflective and informative conversation with a true leader within the running and podcast community! Tina Muir starts conversations, shares resources, and walks the walk about sustainability, climate change, and how individuals can make a positive difference in their own lives. I hope you not only enjoy this conversation but most importantly, learn a thing or two that you can implement into your running, community, and planet!

Links and Resources from the show:

- Order your copy of the book Becoming a Sustainable Runner

- Learn more about Tina and Running for Real

- Follow Tina on Instagram

- Listen to the Running for Real Podcast

- Check out Tina on the Running for Real YouTube channel

- Download my free 6 Steps to Lifelong Injury Free Running E-book

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 Noxgear for your support for this episode!

If you have seen my early morning runs on social media, you know that I am always visible and can see the road in front of me because I use Tracer 2 and Tracer Lamp by Noxgear!

If you’re looking for running gear that will actually help you stay safe while running we’ve got a special offer for you. Click here and use code HEALTHYRUNNER for 35% off your entire Noxgear order!

Connect with Dr. Duane:

- Instagram - @sparkhealthyrunner

- duane@sparkhealthyrunner.com

Listen & Subscribe:

[Download] Ultimate Recovery Guide for Running

enOctober 12, 2023

196. The Ultimate Recovery Guide for Running with Dr. Duane Scotti

Did you know that proper recovery is a key foundational concept for running success? Many runners underestimate the importance of recovery, but it can make all the difference in your performance and injury prevention.

In this episode, I share with you the Ultimate Recovery Guide for Running!

Running recovery is a major component of a well-rounded running routine, helping you become a more efficient, faster, and injury-resistant runner in your running journey.

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 delve deep into the benefits of incorporating 7 specific recovery strategies into your running regimen. From proper sleep, stretching, and foot care for runners, this episode covers it all.

Learn essential tips for structuring your recovery strategies alongside your running schedule, avoiding common mistakes, and optimizing recovery to prevent overtraining.

We at Spark Healthy Runner believe that a well-designed recovery program can be the key to unlocking your full potential as a runner.

Whether you're training for a marathon, half marathon, or just aiming to improve your daily jogs, this training has something for everyone. Prepare to challenge your preconceived notions, break through plateaus, and elevate your running game.

Remember, success in running starts with feeling fresh, reducing fatigue, and staying healthy by prioritizing recovery. Unlock your true running potential through recovery and make it a part of your training. Let's get started today!

Answering these questions:

- Who would benefit from recovery strategies for runners

- What is recovery for running

- How many days a week should a runner take off

- How does sleep affect recovery for running

- Does foam rolling help with recovery

- Massage for running recovery

- What stretches are best for running

- Compression socks and running

- Foot care for running

- How do you mix running and recovery

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

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!

Learn more about the Oofos recovery slides and sandals mentioned in this episode here

Connect with Dr. Duane:

- Instagram - @sparkhealthyrunner

Listen & Subscribe:

[DOWNLOAD] Half Marathon Race Day Blueprint

enOctober 05, 2023

195. Half Marathon Prep with Coach Cat

Are you ready to conquer your first half marathon or go for that personal best? Well, preparation is key!

Before you even think about lacing up your running shoes on race day, there are specific strategies you need to implement prior to race day to ensure success!

Whether it's finishing within a certain time or simply crossing that finish line, having a specific plan in place will keep you on track.

In this episode, coach Cat from our Spark Healthy Runner coaching team equips you with the essential tips, strategies, and techniques to help you conquer your next half marathon with confidence!

Whether you're a seasoned runner aiming to improve your personal record or a beginner ready to take on your first half marathon, our expertly compiled tips will ensure you have all the necessary knowledge and tools to thrive.

We dive deep into the various aspects of half marathon preparation the week leading up to your race, including honing your mindset, creating an effective race day plan, mastering your nutrition, optimizing your gear, and much more.

Follow along as we break down the vital components that will contribute to your triumph on race day!

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 for your half marathon? Book a call and learn more about Healthy Runner coaching

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

If you have seen my half marathon 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.

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:

enSeptember 28, 2023

194. The Surprising Connection Between Your Big Toe and Running with Dr. Lisa DPT

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

- duane@sparkhealthyrunner.com

Listen & Subscribe:

[Download] Race Day Blueprint

enSeptember 21, 2023

193. Are You Ready to Run a Half Marathon with Coach LaToya

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

Connect with Dr. Duane:

- Instagram - @sparkhealthyrunner

- duane@sparkhealthyrunner.com

Listen & Subscribe:

[DOWNLOAD] Recovery Blueprint

enSeptember 14, 2023

192. Quick and Effective 5-Minute Warm Up Routine for Runners with Dr. Duane Scotti

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!

If you have seen my early morning runs starting in September 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 Dr. Duane:

- Instagram - @sparkhealthyrunner

Listen & Subscribe:

[Download] Race Day Blueprint

enSeptember 07, 2023

191. 5 Half Marathon Training Mistakes You Must Avoid with Coach Whitney

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

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!

If you have seen my early morning runs starting in September 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

Connect with Dr. Duane:

- Instagram - @sparkhealthyrunner

- duane@sparkhealthyrunner.com

Listen & Subscribe:

Listen to episode 183 on Strength Training for Running

enAugust 31, 2023

190. Ask Duane! Solving Your Running Injury, Training, and Nutrition Woes

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:

Watch my training on 5 Types of Low Back Pain in Runners

Download Plantar Fasciitis Free E-book

Learn how to do the Short Foot Exercise

Listen to episode 168 on Base Training

Download Marathon Blueprint

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

Listen & Subscribe:

[Download] Marathon Training Blueprint

enAugust 24, 2023

189. Why Adding Spice to your Long Runs is a Game-Changer with Coach Lu

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.

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

Connect with Dr. Duane:

- Instagram - @sparkhealthyrunner

Listen & Subscribe:

[Download] Runners Knee Pain Free Guides

enAugust 17, 2023

188. Runners Knee or IT Band Syndrome? Knee Pain Demystified with Dr. Duane Scotti

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.

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

Connect with Dr. Duane:

- Instagram - @sparkhealthyrunner

Listen & Subscribe:

enAugust 10, 2023

187. Beat the Heat! 5 Must-Know Tips for Running in Hot and Humid Weather with Dr. Duane Scotti

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:

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

Listen & Subscribe:

- Download my free Injury Prevention Blueprint

enAugust 03, 2023

186. Running Injury? Don’t Stop Running with Matt Chittim

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

- 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

- duane@sparkhealthyrunner.com

Listen & Subscribe:

enJuly 27, 2023

185. 4 Essential Hip Mobility Exercises for Tight Hips with Dr. Duane Scotti

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] Strong Glute Guide

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

Listen & Subscribe:

Join Team Healthy Runner Half Marathon Training

enJuly 20, 2023

184. Tempo Run Mastery with Coach Cat

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

This week’s show brought to you by:

Tracer2 and the Tracer Lamp by Noxgear. 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 at checkout.

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 Grow as a Runner (6 Steps)

enJuly 13, 2023

183. Strength Training is Your Foundation for Running with Dr. Duane Scotti

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

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.

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

Connect with Dr. Duane:

- Instagram - @sparkhealthyrunner

Listen & Subscribe:

[Download] Nutrition Blueprint to Run Your Best

enJuly 06, 2023

182. How to Choose Long Run Fuel with Brooke Czarnecki, RDN

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

- Actively Fueled Podcast on Spotify

Connect with Dr. Duane:

- Instagram - @sparkhealthyrunner

- duane@sparkhealthyrunner.com

Listen & Subscribe:

[Download] Foam Roller Instructional Video

enJune 29, 2023

181. 7 Foam Roller Exercises for Runner Recovery with Dr. Duane Scotti

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:

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

- duane@sparkhealthyrunner.com

Listen & Subscribe:

Episode 168- Base Training Updates for Your Best Race Season

enJune 22, 2023

180. Marathon Training Mistakes to Avoid with Coach Lu

[Download] How to Grow as a Runner 6-Step Framework

Are you about to embark on marathon training? This could be your first marathon, or you could be an experienced marathoner but you are still looking for ways to either crush a PR by running faster or actually complete the marathon training cycle without needing to miss workouts because you suffered a stubborn injury that seems to always creep up!

Do you want to learn the secret that is helping runners crush their marathon race feeling stronger than ever?

It is avoiding these 12 Marathon training mistakes!

In this episode, coach Lufeng Zou from our Spark Healthy Runner coaching team shares all his knowledge, experience, and wisdom about the top mistakes you need to avoid during your marathon training so you can not only crush your race but enjoy lifelong injury free running after the race!

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 174- How to do an easy run with coach LaToya

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:

This week’s show brought to you by:

Connect with coach Lu:

- Follow coach Lu on Instagram

- Email: lu@sparkhealthyrunner.com

Connect with Dr. Duane:

- Instagram - @sparkhealthyrunner

Listen & Subscribe:

enJune 15, 2023

179. Unlocking My Fastest Half Marathon Time in 7 years!

Trying to grow as a runner is overwhelming! We learn, we train, and we put the work in but sometimes it doesn’t end with the result you were looking for.

Trust me, I feel you and I have been there. Quite literally, I have been there the past 7 years working at this and I just ran my fastest half marathon at age 43 which was faster than anything I did in my late 30’s!

In this episode, I share my journey to unlocking my fastest half marathon time in 7 years. I’ll take you through the race recap, training process, nutrition, and mindset that helped me achieve this goal.

Throughout this episode, I share tips and tricks that worked for me in hopes of inspiring and helping fellow runners achieve their goals. I summarize 5 key takeaways and lessons learned in how I broke through this plateau in my running journey so it can help you in your running journey. So whether you are a seasoned runner or just starting, this episode is for you! Join me as I share how I unlocked my fastest half marathon time in 7 years.

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] Race Day Blueprint: 10 Tips to Crush Your Race!

Episode 160: How To Set Goals For Running with Coach Carolyn Coffin

Episode 173: Mantras and Mental Strategies with Coach Chris McClung

Episode 175: How to Train Hills with Coach Elisabeth Scott

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

Want to know what I fueled with for this epic half marathon? I felt strong and fast because I use 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.

Connect with Dr. Duane:

- Instagram - @sparkhealthyrunner

- duane@sparkhealthyrunner.com