Have you struggled to recover from your runs and strength workouts?  Do your legs feel heavy or you just don’t have that push you need to run at race pace during your quality workouts?  Have you struggled with runners trots during long races?     Blackcurrant extract may just be the solution for you!  These berries have been shown to accelerate recovery, improve endurance and fueling, and protect runners against gastric stress in the heat.   If you're looking to learn more about blackcurrant extract supplementation then Fleur Cushman has got you covered!   Fleur Cushman is a former journalist, entrepreneur and founder of CurraNZ as well as the developer of an international research program on high-potency extract made with nutrient-rich New Zealand blackcurrants!     We chat about all of this and more in this episode! What are blackcurrants and why are they so special What do anthocyanins do to the body Why Blackcurrant extract versus eating a bunch of berries Who would benefit from blackcurrant extract supplementation Has blackcurrant extract been studied in the literature Overall benefits of blackcurrant extract Blackcurrant extract helping post run or post strength training recovery Blackcurrant extract helping runners in the heat Misconception of supplementing with blackcurrants   [Download] Nail your nutrition and run your best!   Listen to my previous episode on how I conquered the Dopey Challenge with CurraNZ Listen to my previous episode with Stefanie Flippin on how she found gratitude through a running injury   There are six steps to growing in your running journey so you can enjoy it and stay healthy!     Learn them here   📥[Download] The Ultimate Recovery Guide for Runners here!   Want the structured run, strength, nutrition guidance on how to improve in your running journey with full accountability and support from our team?  Learn more about our signature coaching program here   I am proud to announce a new partnership with CurraNz and thank them for supporting this episode!     CurraNz is New Zealand’s natural running supplement made of a strong antioxidant (polyphenol anthocyanin) found within black currants.  Backed by more than 50 studies benefitting recovery and performance, it has been my go to training partner in my personal running journey and how I supplemented my Disney Dopey Challenge training and recovery!   Click here and use code HEALTHYRUNNER for 20% off your first order!  Learn More about CurraNZ:   Instagram- @curranz Website- https://www.curranzusa.com/   Connect with Dr. Duane: - Instagram - @sparkhealthyrunner - Join Our Healthy Runner Facebook Community - Subscribe to our YouTube Channel - duane@sparkhealthyrunner.com - www.sparkhealthyrunner.com Listen & Subscribe: Apple Podcasts Spotify Stitcher Google Play iHeartRadio Amazon Music Website

It’s not about the distance, it’s about the journey and last Saturday, I ran my 34th half marathon and although I didn’t quite hit my time goal, I learned 3 key takeaways from this race.   Mindset is a part of the training and you will learn how that played a role in my latest training block and I hope it helps you have realistic expectations for your next running goal!   Whether you're training for a marathon, half marathon, or just aiming to improve your daily jogs, this training has something for everyone.   It is my hope that after listening to this and learning the one thing you must consider when planning your next race, you will avoid feeling disappointed because you didn’t hit the time on the clock.   Learn how Duane became a Healthy Runner 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 Listen to my previous episode on how I ran my fastest half marathon in 7 years here   Want Dr. Duane to answer your question on the podcast?  Submit questions here   Want to work with our team with structured strength, recovery, nutrition, and a run plan with full support and accountability to reach your highest potential for your goal race so you don’t get injured or burnt out? Book a call and learn more about Healthy Runner coaching here    A big thanks to the Amino Company for your support for this episode! If you have seen my strength training workouts on social media, you know that I am always pumped up for the challenge because I use PERFORM from the Amino Company. Clinical studies have shown that Perform helps improve mental focus, peak strength, endurance, reduces fatigue, and increases muscle protein synthesis so you can recover faster from your runs or your strength workouts. Click here and use code HEALTHYRUNNER for 30% off your entire Amino Company order!    Connect with Dr. Duane: - Instagram - @sparkhealthyrunner - Join Our Healthy Runner Facebook Community - Subscribe to our YouTube Channel - duane@sparkhealthyrunner.com - www.sparkhealthyrunner.com Listen & Subscribe: Apple Podcasts Spotify Stitcher Google Play iHeartRadio Amazon Music Website

[Download] Marathon Training Blueprint Training for that fall marathon during the summer months?  I know I am!  I bet you would like to know more about how to train during the hot summer months and still have a successful marathon training cycle… In this episode, our marathon training expert, coach Lufeng Zou from our Spark Healthy Runner coaching team will reveal expert tips to help you continue your training even if it is hot, humid, and sunny outside! Whether this is your first summer training for a marathon or you have trained for multiple marathons and still don’t seem to nail your training during the hot summer months, this is the episode for you to feel confident heading into your marathon training cycle! We answer the following questions and get into so much more during this informative listener submitted questions chat: - Is summer or winter marathon training harder  - What is dew point  - Should I take a rest day when the air quality is unhealthy or not safe - What is heat exhaustion and what are the warning signs - When is it TOO HOT to run outside - How can I simulate high humidity with treadmill running indoors - Impact of heat on the body - Is it normal to nap after my long runs - How to safely run in the dark to beat the sun and heat - Lack of hunger after long runs in the summer - Best type of fabric to wear while running in the summer - How to maintain easy pace with increasing cadence - How much should you slow down and adjust pace in the summer - When should you see a lower heart rate with easy running - How to program workouts in the summer - Marathon training for a flat race and when you should incorporate hills - When is the best times to run in the summer - Zone 2 training and the impact of sleep, stress, menstrual cycle, and fueling 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 and crush your summer marathon training? 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 ucan for your support for this episode! Want to know how our team fuels our summer marathon training?  We use EDGE Energy Gels from UCAN for those long runs!  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 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

Are you wondering what a super shoe is? Will super shoes make you run faster? How many miles do super shoes last?   If you're looking to find out if you should invest in carbon plated running shoes then Dr. Matthew Moran has got you covered!   Dr. Moran holds a Ph.D. in Biomechanics, runs a gait analysis lab, and his primary research interests focus on investigating factors that influence human movement patterns primarily running biomechanics. Coupled with his academic and research pursuits, he is an accomplished distance runner and former collegiate cross country/track & field coach.     We chat about all of this and more in this episode! What is considered a super shoe How much faster do super shoes make you Who benefits from super shoes When should you wear super shoes Do super shoes make you run differently How many miles do super shoes last How often should you train in super shoes Do super shoes help with recovery Misconception of super shoes   There are six steps to growing in your running journey so you can enjoy it and stay healthy!     Learn them here   Want the structured run, strength, nutrition guidance on how to improve in your running journey with full accountability and support from our team?  Learn more about our program here   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 Dr. Matthew Moran:   Instagram- @runtrix  Runtrix  Pioneer Performance at Sacred Heart University   Connect with Dr. Duane: - Instagram - @sparkhealthyrunner - Join Our Healthy Runner Facebook Community - Subscribe to our YouTube Channel - duane@sparkhealthyrunner.com - www.sparkhealthyrunner.com Listen & Subscribe: Apple Podcasts Spotify Stitcher Google Play iHeartRadio Amazon Music Website

Have you struggled to run in the heat?  Do you have an upcoming race that will be run in hot conditions?  Would you like to know how better to acclimate your body for running in the heat? If you're looking to kickstart your summer running and adapt to the heat, Dr. Mani Alavi has got you covered!   Dr. Mani Alavi who is a true expert when it comes to running in the heat, he is an emergency medicine physician, former attorney and avid runner (veteran of multiple world major events including a veteran of the Boston Marathon and the hotter than normal 2024 Boston race)  Dr. Alavi's area of focus is heat science with a special focus area on heat acclimation and training.   We chat about all of this and more in this episode! Temperature and its effect on running performance Difference between humidity and dew point Why is the weather reported in relative humidity and not dew point What is heat acclimation and why is it important for running BMI and its effect on heat tolerance Safety precaution considerations for heat training sessions Heat training versus heat acclimation Effective heat training strategies for runners Recommended heat acclimation protocol for beginner runners How long does it take to become acclimated to the heat Extra layers of clothing and treadmill running for heat acclimation Dry sauna versus steam room for heat acclimation How should intermediate runners adjust their training to improve heat acclimation What advanced heat acclimation strategies can be employed for seasoned runners What role does clothing play in heat acclimation training Misconception of heat adaptation or acclimation   There are six steps to growing in your running journey so you can enjoy it and stay healthy!     Learn them here   Want the structured run, strength, nutrition guidance on how to improve in your running journey with full accountability and support from our team?  Learn more about our program here   I am proud to announce a new partnership with CurraNz and thank them for supporting this episode!    CurraNz is New Zealand’s natural running supplement made of a strong antioxidant (polyphenol anthocyanin) found within black currants.  Backed by more than 50 studies benefitting recovery and performance, it has been my go to training partner for preventing GI distress running in the heat during long runs!   Click here and use code HEALTHYRUNNER for 20% off your first order!  Connect with Dr. Mani Alavi:   Email Doctor.apma@gmail.com Listen to Adaptation by Fire Podcast on Spotify Listen to Adaptation by Fire Podcast on Apple Instagram @fit.erdoc   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] to be a Founding Member of Healthy Runner Academy “We must be willing to let go of the life we planned so as to have the life that is waiting for us” After 19 years working for the University in either a part time faculty role or as Clinical Associate Professor of Physical Therapy, I did it!  I pushed out of my comfort zone and decided to quit my 9-5 job to pursue my passion within the running community.   In this episode, I get vulnerable and share with you why I decided to make this very difficult decision and I also share some very exciting news on what is next for you…the runner within our Healthy Runner community!   Let’s be real here — Improving as an adult runner can be overwhelming and frustrating at times.   I understand the constant struggle of searching for the best run plans, strength exercises, or foods to eat that actually make a difference and still coming up short each time. Or worse, finding a training plan that brought you a new shiny PR but you have to take a break from running because you’re injured or burned out. There are six parts of your running journey that need to be optimized so you can run strong and last long!  These are mindset, strength training, run plan, nutrition, recovery, and race strategy. It got me thinking….Maybe we can create something for our Healthy Runner community! Right now it’s just an idea, I haven’t created anything yet but I want to share with you the vision of Healthy Runner Academy Powered by Spark!   Healthy Runner Academy is going to be created to fill a gap often found in traditional run plans and rehab programs.  Instead of following a training plan that only focuses on running or waiting to go to rehab for your next injury, you can access all the education and exercises you need to start growing in your running journey so you’ll not only feel more confident in getting stronger and faster but you’ll stay healthy and enjoy the process of running again!    Running doesn’t need to suck and it doesn’t need to be painful, Healthy Runner Academy is going to be created to change that — Offering a supportive community, accountability, and tools for progress in executing the six key parts of your running journey all in one place. I don’t know if this idea is of interest to you but if it is…I want to invite you to come join me as a founding member here!   Connect with Dr. Duane: - Instagram - @sparkhealthyrunner - Join Our Healthy Runner Facebook Community - Subscribe to our YouTube Channel - duane@sparkhealthyrunner.com - www.sparkhealthyrunner.com Listen & Subscribe: Apple Podcasts Spotify Stitcher Google Play iHeartRadio Amazon Music Website

[Download] The Ultimate IT Band Guide for Running Healthy   Are you a runner who’s been frustrated in the past that whenever you try to train for a marathon you get sharp pain on the outside of your knee?   Iliotibial Band Syndrome can be frustrating for many runners during a long run when you get that sudden jolt of knee pain that just stops you in your tracks and then you have to deal with lingering achiness and stiffness throughout your day when you get up from a chair, go down stairs, kneel, or squat.   Are you worried that your knee pain will come back during marathon training because you think you are just preordained to get ITB syndrome?   Training for a marathon doesn’t need to be painful and you don’t have to rely on the following strategies (that actually don’t fix the problem) of icing your knee after your runs, ice it, using a IT band strap, KT tape, or doing IT band stretches.   In this episode, I am going to unravel the mystery of how we as runners can prevent IT band pain during marathon training!   Whether you are about to embark on marathon training for beginners or you are a seasoned marathoner who has suffered through knee pain during your 16, 18, or 20 mile long runs then this episode is for you!   Avoid IT band pain this marathon season with these 6 tips!   [Download] Glute Exercises for IT Band Pain   Return to Running Program without ITB Syndrome here   [Download] Marathon Training Blueprint here   Listen to my previous episode on run walk run with Jeff Galloway 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 to work with our team with structured strength, recovery, nutrition, and run plan with full support and accountability to reach your highest potential for your marathon so you don’t get IT band pain? 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 and recovery as a runner during marathon training?  Kinesis board and toe splays from Naboso!   Naboso’s newest product, the Kinesis board features dual sensory stimulation, a micro-wobble system and a single-leg platform to improve my stability for running!   Click here and use code HEALTHYRUNNER for 20% off your entire Naboso order!  Connect with Dr. Duane: - Instagram - @sparkhealthyrunner - Join Our Healthy Runner Facebook Community - Subscribe to our YouTube Channel - duane@sparkhealthyrunner.com - www.sparkhealthyrunner.com Listen & Subscribe: Apple Podcasts Spotify Stitcher Google Play iHeartRadio Amazon Music Website

[Download] Race Day Checklist   Have you been stuck in a 5K plateau and you just want to run faster?   Have you been focusing on the marathon or half marathon distance with training and you want to test your fitness at a 5K but don’t know the best strategy?   Have you tried to run fast for a 5K but you always seem to get injured?  If any of these describes you then this is the episode for you!   I just ran two 5K races for the first time in 2 ½ years and I had some struggles with the first because it was so long since I raced this distance and I want to share with you what I learned and implemented into the second one that brought me my fastest 5K time in 8 years!     So whether you are new to racing 5K’s or you have run almost 30 5K’s (like I have) this episode is for you!   If you're ready to take your 5K race performance to new heights, don't miss out on this educational session with 6 actionable strategies you can implement into your 5K race.   Let's get started today!   Get my full personal running story here   [Download] FREE Couch to 5K Beginner Runner Guide   There are six parts of your running journey that need to be optimized so you can run strong and last long! Learn them here   Want Dr. Duane to answer your question on the podcast?  Submit questions here   Want to work with our team with structured strength, recovery, nutrition, and run plan with full support and accountability to reach your highest potential for your 5K? 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 how I fueled for my 5K races?  I hit my sub 22 minute goal because I fuel with Energy bars 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

Are you a road runner who is considering venturing into the trails?  Are you thinking of transitioning into trail running primarily?   If you're looking to start trail running but don’t know where to begin, you've come to the right place! Trail Running is a fantastic way to get those mental clearing miles surrounded by the beauty of nature!     If you're looking to kickstart your trial running journey, coach Cat from our Spark Healthy Runner team has done the transition herself and some lessons she has learned that will help you as you start to run on the trails!   We chat about all of this and more in this episode!   What is trail running What are technical trails Common terms road runners should know about trail running Strength training tips for trail running What gear do you need for trail running Trail running safety tips Major differences between road running and trail running Running efforts and workouts for trail running Nutrition and fueling differences for trail running Trail running headphone etiquette Timed or looped races Trail racing tips Misconception of trail and road running   There are six steps to growing in your trail running journey so you can enjoy it and stay healthy!     Learn them here   Get coach Cat’s previous trainings   Listen to our previous episode on trail running terminology Listen to our previous episode comparing road running to trail 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 Naboso for your support for this episode! Want to know how I prioritize foot health as a runner?  Kinesis board and toe splays from Naboso.   Naboso’s newest product, the Kinesis board features dual sensory stimulation, a micro-wobble system and a single-leg platform to improve my stability for running!   Click here and use code HEALTHYRUNNER for 20% off your entire Naboso order!    Connect with Dr. Duane: - Instagram - @sparkhealthyrunner - Join Our Healthy Runner Facebook Community - Subscribe to our YouTube Channel - duane@sparkhealthyrunner.com - www.sparkhealthyrunner.com Listen & Subscribe: Apple Podcasts Spotify Stitcher Google Play iHeartRadio Amazon Music Website

[Download] The Ultimate Guide to Running WITHOUT Hamstring Pain   Do you get pain in your butt right under your glute that gets worse when you sit during work especially after a run?   Do you just dread hills, that achiness feeling after a long run, long car ride or sitting on hard surfaces?   Like so many of you, I thought that I should just stretch my hamstring and stop running and that would solve the problem.  Unfortunately, that is probably the worst thing you can do to overcome this stubborn pain in the butt!  Get my full personal injury story here   In this episode, we are talking about why runners get proximal hamstring tendinopathy (PHT)     I provide clarity on the following questions:   - What is proximal hamstring tendinopathy - Why do runners get high hamstring pain - What does proximal hamstring tendinopathy feel like   I also reveal my top 4 (NEW and improved) tips for overcoming PHT as a runner   Whether you have recently been diagnosed, self diagnosed, or have been battling hamstring pain for years, this episode is for you!   Listen to my previous episodes on hamstring tendinopathy in runners   Listen to my previous episode with Mary on how she went from frustrated runner with PHT to NYC marathon finisher    Learn how to do the Single Best Exercise for Glute Activation    [Download] FREE Return to Run Program after Injury   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 Dr. Scotti’s guidance in finally overcoming your PHT pain with structured strength, recovery, nutrition, and run plan with full support and accountability to reach your highest potential as a runner? Book a call and learn more about Healthy Runner coaching here    A big thanks to the Amino Company for your support for this episode!   If you have heard from any of the runners who I help with stubborn PHT, 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

[Download] Marathon Training Guide   How do you prepare for a Disney run?  How do you survive the Dopey Challenge?   In this runDisney ultimate training guide, Dr. Duane Scotti shares with you his 6 key steps to conquering your Disney running dreams!  As the great Walt Disney once said…if you can DREAM IT, YOU CAN DO IT! Overcome fear or injury during your training with this 6-step disney running guide!   In this episode, you will learn about the best Disney running training tips to not only finish your race or dopey challenge but enjoy the journey of training, stay healthy and run long after Disney!  You will get running tips for mindset, strength training, running plans, nutrition, recovery, and race day strategy and tips specific for Disney races. Learn more about the six parts of your running journey that need to be optimized so you can run strong and last long!  Get them here Want Dr. Duane to answer your question on the podcast?  Submit questions here   Related Resources:   Listen to my previous episode about my Disney Dopey Challenge Race Recap here   Listen to my previous episode with Jeff Galloway here    [Download] Strong Glute Exercises for Runners here   [Download] 7 Recovery Steps for Running (including stretching exercises)   [Download] Nutrition Blueprint: Run your Best!   [Download] Race Day Blueprint: 10 Tips to Crush your Race!   Want the structured run and strength plan with motivation and accountability to reach your highest running potential to crush your Disney race? Book a call to learn more about Healthy Runner coaching   I am proud to announce a new partnership with CurraNz and thank them for supporting this episode!     CurraNz is New Zealand’s natural running supplement made of a strong antioxidant (polyphenol anthocyanin) found within black currants.  Backed by more than 50 studies benefitting recovery and performance, it has been my go to training partner in my personal running journey and how I supported my Disney Dopey Challenge training and recovery!   Click here and use code HEALTHYRUNNER for 20% off your first 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: 10 Tips to Crush Your Race!   How do you travel for a race? There is no need to stress about a destination marathon or half marathon.  Overcome fear with this 4-step race travel guide!   Coach Whitney LaCombe from our Spark Healthy Runner team shares 4 key tips on traveling stress free for your next race.   In this episode, we’ll provide valuable tips for travel arrangements, reservations, packing lists, and travel day tips to ensure success! 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   Listen to our previous episode on Half Marathon Race Nutrition here   Listen to my previous episode about my Disney Dopey Challenge Race Recap here   Listen to my previous episode about my Cape Cod Marathon Recap Breakthrough here   Want the structured run and strength plan with motivation and accountability to reach your highest running potential to crush your destination race? Book a call to learn more about Healthy Runner coaching   A big thanks to ucan for your support for this episode!  You know that we never hit the wall during our races because we fuel 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 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

[Download] Race Day Blueprint   Are you getting ready to run your race?  Whether it is a 5k, half marathon or a marathon here are your race day questions answered!     In this episode, coach Lufeng Zou  from our Spark Healthy Runner coaching team will reveal expert tips to help you toe the line ready to crush your race!  Whether you are running a 5k, 10k, half marathon, or a marathon, this is the episode for you to feel confident and ready to run your best race! We answer the following questions and get into so much more during this informative chat:   - What do we wish we knew before our first marathon - Would a super shoe be effective for a downhill race - Can runners who are slow or over 56 years old run a marathon - Best breakfast before a half marathon - How long to train for couch to marathon - How many half marathons before you should run a marathon - What race to run during marathon training - Can you run a marathon with just water and gels - Is muscle scraping safe to do on yourself - What type of marathon training to do 6 months after a half marathon - How to plan multiple marathons per year    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 and crush your next race? 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 ucan for your support for this episode!   If you haven’t heard us mention it by now, coach Lu’s go to pre race fuel and Duane’s pre strength training fuel go to product is 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 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] Nutrition Blueprint   Have you been struggling with fueling your body properly for a half marathon?     Legs feel heavy, sluggish, or you hit the wall or bonked during your last half marathon?   Wondering what nutrition is needed for half marathon training?    In this episode, coach Brooke Czarnecki, RDN from our Spark Healthy Runner team provides half marathon nutrition tips for success!    We cover all of this and more in this episode!   - How do I fuel my body for a half marathon - What nutrition is needed for half marathon training - Nutrition before a half marathon - What should I eat the week before a half marathon - How many hours before a half marathon should I eat - How should you fuel during a half marathon - How many calories should you eat during a half marathon - What to eat after a half marathon   Links and Resources from the show:   - Get all of Brooke’s previous episodes on the podcast in one place! - Listen to my previous episode on how injury and nutrition guidance sparked Rachel’s first marathon success! - Listen to my previous episode on How to Eat Like a Runner   [Download] 10 Tips to Crush Your Half Marathon Race If you are a runner who is looking for an individualized nutrition plan and want to prevent under-fueling so you can run that half marathon without hitting the wall then begin to work with Brooke within our 1:1 signature Healthy Runner Coaching program here. Want Dr. Duane to answer your question on the podcast?  Submit questions here   A big thanks to ucan for your support for this episode!   If you have seen any of my selfies from my long runs on social media, you know that I am always maintaining my half marathon training spark because I use Energy gels from UCAN.   Fuel smarter during a run with the best no sugar energy gel on the market delivering up to 75+ minutes of steady energy to power your best running performance.   Click here and use code HEALTHYRUNNER for 20% off your entire UCAN order!    Connect with Brooke: - Instagram: @intentfulnutrition - Email: intentfulnutrition@gmail.com - Healthy Runner Facebook Community - Actively Fueled Podcast on Spotify   Connect with Dr. Duane - Instagram - @sparkhealthyrunner - Join Our Healthy Runner Facebook Community - Subscribe to our YouTube Channel - duane@sparkhealthyrunner.com - www.sparkhealthyrunner.com Listen & Subscribe: Apple Podcasts Spotify Stitcher Google Play iHeartRadio Amazon Music Website

Fear of Running Injuries? Learn How to Prevent and Strengthen!   January and February are crucial months for building strength and preventing injuries as you start your running journey for the year.     If you have ever been told that you have “weak glutes” or “glute amnesia”, suffered from achilles tendinopathy, or a bone stress injury from running then you will want to hear what I learned at the national physical therapy conference this past month.   In this episode, I am also sharing 4 key strength training and running tips to help you build a solid foundation for which all future half marathon and marathon training will be built upon. I’m not holding anything back as I share my secrets to strength, injury prevention, and running tips that I have learned the first 2 months of this year! You will learn about these topics and more!   - Single best muscle group to strengthen for injury prevention - 3 step process to getting stronger glutes as a runner - Achilles Tendinopathy updates - Bone stress injuries and how to prevent them - Base training and running races - Running when travel and weather are roadblocks - 4 keys to strength training for runners - Best shoes to wear when strength training   Whether you’re a beginner runner or an experienced runner who has been struggling to figure out the right recipe for strength training and running, this episode is for you!   Join me as we explore how to approach strength training, injury prevention,and running in the early months of the year.  Stay tuned for valuable tips, the latest research, techniques, and insights on how to make the most out of your running journey during the beginning of the year!   Listen to my previous episode on Achilles Tendonitis Treatment and Prevention here Listen to my previous episode on Winter Running Gear here Listen to my previous episode on Base Training Updates for Your Best Race Season   Watch and follow along with coach Cat’s 30-Minute Treadmill Workout   [Download] My Free Resource: Strong Glute Guide   [Download] How to grow as a runner (6 Steps)   There are six parts of your running journey that need to be optimized so you can run strong and last long! Learn them here   Want Dr. Duane to answer your question on the podcast?  Submit questions here   Want the structured strength, recovery, nutrition, and run plan with support and accountability to reach your highest potential as a runner so you don’t get injured again? Book a call and learn more about Healthy Runner coaching here    A big thanks to Naboso for your support for this episode! Want to know how I prioritize foot health as a runner?  Kinesis board and toe splays from Naboso.   Naboso’s newest product, the Kinesis board features dual sensory stimulation, a micro-wobble system and a single-leg platform to improve my stability for running!   Click here and use code HEALTHYRUNNER for 20% off your entire Naboso order!    Connect with Dr. Duane: - Instagram - @sparkhealthyrunner - Join Our Healthy Runner Facebook Community - Subscribe to our YouTube Channel - duane@sparkhealthyrunner.com - www.sparkhealthyrunner.com Listen & Subscribe: Apple Podcasts Spotify Stitcher Google Play iHeartRadio Amazon Music Website

[Download] The Ultimate Guide to Running WITHOUT Shin Splints   Do your shins hurt whenever you start to run consistently or whenever you start a marathon training cycle?...   Are you a runner who’s been frustrated in the past that whenever you try to run faster or increase your distance you get injured, frustrated, and you’re not able to run?   You may have started learning about shin splints and thought you should just ice, rest (stop running), and take some Advil.   When you start running again and build up your long runs that same pain comes back and now you are just running through it because you don’t want to stop again.   In this episode, we are talking about why your shins hurt when you run.   We answer these common questions and more!   - What are shin splints - Why do runners get shin pain - What are the symptoms of shin splints   Whether you’re a beginner runner or an experienced runner who has been struggling with shin pain, this episode is for you!   Listen to my previous episode on 5 ways to end shin splint pain forever   Download How to Start Running (Beginner Complete Guide)   There are six parts of your running journey that need to be optimized so you can run strong and last long! Learn them here   Want Dr. Duane to answer your question on the podcast?  Submit questions here   Want the structured strength, recovery, nutrition, and run plan with support and accountability to reach your highest potential as a runner so you don’t have shin splints? Book a call and learn more about Healthy Runner coaching here    A big thanks to the Amino Company for your support for this episode!   If you have heard from any of the runners who I help with stubborn shin splints, I always recommend they supplement our training with HEAL from the Amino Company.   Heal is an amino acid, whey and creatine based formulation designed to reduce recovery times and improve physical function after injuries by accelerating muscle repair while helping maintain a healthy inflammatory response.   Click here and use code HEALTHYRUNNER for 30% off your entire Amino Company order!    Connect with Dr. Duane: - Instagram - @sparkhealthyrunner - Join Our Healthy Runner Facebook Community - Subscribe to our YouTube Channel - duane@sparkhealthyrunner.com - www.sparkhealthyrunner.com Listen & Subscribe: Apple Podcasts Spotify Stitcher Google Play iHeartRadio Amazon Music Website

Want to know what all that trail running lingo means?  If you have ever wanted to know what buffed out single track, yoyo, lollipop, FKT, VK, dirt nap, LSD, or golden ticket were then this is the episode for you!   In this episode, my friend Kim Sankey who is a fellow running physio and podcaster of the Inspired Soles podcast provides clarity on trail running terms you should know!   We delve deep into the world of trail running terminology and cover everything you need to know to communicate like a pro on the trails. Whether you're new to the sport or just looking to expand your knowledge, this episode is your ultimate resource. Get answers to your questions and discover the hidden language of trail running!    Listen to my previous episode with Kim on Trail Running vs. Road Running Here   Listen to my previous episode with Kim on 10 Tips to go from Road to Trail Here   There are six parts of your running journey that need to be optimized so you can run strong and last long! Learn them here   Want Dr. Duane to answer your question on the podcast?  Submit questions here   Want the structured strength, recovery, nutrition, and run plan with support and accountability to reach your highest potential as a runner? Book a call and learn more about Healthy Runner coaching here    A big thanks to Naboso for your support for this episode!   Want to know how I prioritize foot health as a runner?  Kinesis board and toe splays from Naboso.   Naboso’s newest product, the Kinesis board features dual sensory stimulation, a micro-wobble system and a single-leg platform to improve my stability for running!   Click here and use code HEALTHYRUNNER for 20% off your entire Naboso order!    Connect with Kim Sankey: Instagram - @flyingphalanges1 @inspiredsolescast    Inspired Soles Podcast - https://linktr.ee/inspiredsolescast Connect with Dr. Duane: - Instagram - @sparkhealthyrunner - Join Our Healthy Runner Facebook Community - Subscribe to our YouTube Channel - duane@sparkhealthyrunner.com - www.sparkhealthyrunner.com   Listen & Subscribe: Apple Podcasts Spotify Stitcher Google Play iHeartRadio Amazon Music Website

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

Run Walk Run with a true legend and inspiration…Jeff Galloway!   Before Jeff Galloway became a world class coach, and Official Training Consultant for runDisney, he was a world class distance runner, who represented the US in the Munich Olympics, The World Cross Country Championships, and many international events—teaming up with Olympic Gold Medalist Frank Shorter, Steve Prefontaine, Bill Rodgers, and his college roommate and Boston Marathon Champion Amby Burfoot..   Jeff opened the first running specialty store, established Galloway training programs in over 100 cities, and has written 35 books on Running, Walking and nutrition.  Millions have used the Galloway Method through his NEW Training App, weekend retreats, online coaching.  His mission is to help people improve the quality of their lives through fitness—without injury or exhaustion—past the age of 100.   In this episode, we chat about how he came up with the run walk run method and we answer some listener submitted questions that delve into some of Jeff’s personal challenges, building the legacy he has built as America’s coach, and some extremely insightful topics going back to the evolution of our species running!   This was truly a special conversation and one in which I hope you enjoy!   Whether you’re a beginner, often injured, or an advanced runner who is stuck at a plateau, there is something in here for you to learn and implement into your running!   Learn about Jeff Galloway’s App, Coaching, & Retreats: Website - https://www.jeffgalloway.com/   [Download] How to Start Running Blueprint    Get the full deep dive story on how Duane Scotti became a healthy runner    There are six parts of your running journey that need to be optimized so you can run strong and last long! Learn them here   Have a guest idea or want Dr. Duane to answer your question on the podcast?  Submit questions here   Looking for structured strength, recovery, nutrition, and run plan with support and accountability to reach your highest potential as a runner? Book a call and learn more about Healthy Runner coaching here    A big thanks to ucan for your support for this episode!   Want to know what I snack on before a long run or in between meals during a busy day at work? Energy bars from UCAN!   Energy bars pack a punch without compromising your health.  With gluten-free ingredients and low sugar, they provide up to 75 minutes of steady energy, with no spikes, crashes or jitters to remain easy on your stomach.    Click here and use code HEALTHYRUNNER for 20% off your entire UCAN order!    Connect with Dr. Duane: - Instagram - @sparkhealthyrunner - Join Our Healthy Runner Facebook Community - Subscribe to our YouTube Channel - duane@sparkhealthyrunner.com - www.sparkhealthyrunner.com Listen & Subscribe: Apple Podcasts Spotify Stitcher Google Play iHeartRadio Amazon Music Website

[Download] How to Start Running Blueprint If I started running today, I’d do this!  In this episode, I share my key 3 running tips I wish someone told me earlier in my running journey.   Whether you’re a beginner runner or an experienced runner, mastering these 3 foundational principles will unlock faster and healthier running for lifelong injury free running!   Get the full deep dive story on how Duane Scotti became a healthy runner    There are six parts of your running journey that need to be optimized so you can run strong and last long! Learn them here   Want Dr. Duane to answer your question on the podcast?  Submit questions here   Want the structured strength, recovery, nutrition, and run plan with support and accountability to reach your highest potential as a runner? Book a call and learn more about Healthy Runner coaching here    A big thanks to the Amino Company for your support for this episode!   If you have seen my running or strength workouts on social media, you know that I am always revved up for the challenge because I use PERFORM from the Amino Company.   Clinical studies have shown that Perform helps improve mental focus, peak strength, endurance, reduces fatigue, and increases muscle protein synthesis so you can recover faster from your runs or your strength workouts.   Click here and use code HEALTHYRUNNER for 30% off your entire Amino Company order!    Connect with Dr. Duane: - Instagram - @sparkhealthyrunner - Join Our Healthy Runner Facebook Community - Subscribe to our YouTube Channel - duane@sparkhealthyrunner.com - www.sparkhealthyrunner.com Listen & Subscribe: Apple Podcasts Spotify Stitcher Google Play iHeartRadio Amazon Music Website