[Download] Marathon Training Guide   Have you been marathon training and you’re worried that you won’t be ready for success on your marathon race day?   Coach Whitney LaCombe from our Spark Healthy Runner team is back on the podcast to share her proven marathon strategies for race day success!   In this episode, coach Whitney and Dr. Duane Scotti dive into the ultimate race day strategy to help you master your marathon!     We'll provide valuable insights on how to make a race day plan, marathon pacing strategy, marathon nutrition, hydration, adjusting for adverse weather, and mental strategies to use during your marathon   Whether you're a seasoned marathoner or gearing up for your first 26.2 miles, this episode is packed with tips and tricks to ensure you cross that finish line strong and smiling. So lace up those running shoes, and let's get started! 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 how to pack for a destination marathon here Listen to our previous episode on running gear for your marathon race here Listen to my previous episode on mantras and mental strategies for your marathon here Listen to my previous episode on marathon nutrition here Listen to my previous episode on marathon hydration and electrolytes here   Want the structured run and strength plan with motivation and accountability to reach your highest running potential and crush your summer running? Book a call to learn more about Healthy Runner coaching   A big thanks to ucan for your support for this episode!   Click here to get a FREE UCAN Edge starter pack (you’ll just pay the cost of shipping), and use code HEALTHYRUNNER for 20% off your next 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] Proximal Hamstring Tendinopathy E-book   Have you been battling a nagging injury like proximal hamstring tendinopathy and you have been trying to get faster but keep coming up short?  If you are feeling lost and would really like to get a marathon personal best and qualify for the Boston Marathon then this is the episode for you! Teresa was suffering with upper hamstring tendon pain for 10 years and tried all types of treatments but every time she tried to run to her capability the pain would come back which left her feeling defeated and frustrated.   If you have been diagnosed with PHT and you were told that you are getting too old for running or running is just not for you anymore then you will need to listen to Teresa’s inspiring story on how she went from struggling with chronic hamstring pain to running a marathon personal best and qualifying for the Boston Marathon! I have had the pleasure to witness Teresa’s transformation firsthand as her running physical therapist and coach through our Spark Healthy Runner signature coaching program and Teresa (like so many of the clients I am fortunate enough to work with) not only got back to running pain free but got the guidance from coach Lu on our team to take her marathon training to the next level to get that BQ! I genuinely enjoyed this conversation and reflection of 8 months of training with the Spark Healthy Runner coaching team.  We talked about the following and so much more! Teresa’s Hamstring tendon pain for 10 years Failed half marathon attempts What helped most with getting pain free New York half marathon without hamstring pain Beginning marathon training with coach Lu Teresa runs a marathon PR and gets that BQ! What did Teresa learn most about herself during marathon training Words of wisdom for getting a marathon PR PHT recommendations What’s next in Teresa’s running journey   - Listen to my previous episode on understanding proximal hamstring pain in runners - Listen to my previous episode on how this physician went from PHT to NYC marathon finisher! - Watch how Lisa went from a hamstring injury to crushing a BQ in 16 weeks!   - Watch how Gretchen went from frustrated injured runner to getting her running life back If you are a runner who is looking for an individualized proximal hamstring tendinopathy plan and want to run pain free then you can begin to work with Dr. Duane Scotti within our 1:1 signature Healthy Runner Coaching program here. Get the full deep dive story on how Duane Scotti became a healthy runner by getting over PHT!   Want Dr. Duane to answer your question on the podcast?  Submit questions here   A big thanks to ucan for your support for this episode!   Click here to get a FREE UCAN Edge starter pack (you’ll just pay the cost of shipping), and use code HEALTHYRUNNER for 20% off your next 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

Should you run through menopause?  How does menopause affect your health and running?     The perimenopausal transition can create anxiety and fear in many runners who are wondering how it will impact their bodies and their fitness goals.   Menopause is a natural phase all female runners will go through during their life and it doesn’t need to signal the end of your running and health goals.   Today’s guest is Rhonda Hunt, who is a run coach, personal trainer, lululemon ambassador, and group fitness instructor and is an incredible human and inspirational leader for women crushing their running goals beyond menopause!   If you are currently going through menopause or know someone who is, this is one episode you don’t want to miss!   We cover these topics and so much more!   Rhonda’s fitness journey Rhonda’s running journey What Rhonda experienced going through menopause What symptoms were most common with menopause What does menopause fatigue feel like Is running good for you during menopause Lessons learned going through menopause Misconception about running through menopause   Listen to my previous episode about why female runners are different here! Listen to my previous episode about strength training for running here! Follow along with my 25 minute strength training routine for runners here!   Want a stronger running body so you can stay healthy during your next training cycle to crush your running goals?   Get the structured run and strength plan with motivation and accountability to enjoy lifelong injury free running by booking 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 CurraNz 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 Rhonda Hunt: - Instagram: @rhondahuntfitness - Website: rhondahuntfitness.com - Email: rhondahuntfitness@gmail.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

[Download] Strong Glute Guide here!   Do your legs feel heavy during your runs?  Have you struggled to get faster regardless of how much you run?     Are you a runner who is stuck in an injury cycle and you would finally like to start strength training?   Do you want to know what strength exercises are best for running?   I am going to share with you my top 7 strength training exercises for stronger, faster, and injury-free running and the best part is you can do this full workout routine in less than 25 minutes!   I explain why this workout routine of must-try exercises will greatly improve your running form and allow those mental clearing miles to feel easier than ever!    Having proper strength is crucial for runners as it allows for a more efficient stride, reduces the risk of injuries, and enhances overall performance. These 7 exercises will specifically target your run specific muscles and allow you to stay healthy enjoying lifelong injury free running for many years to come.   If learning an efficient strength routine for running is what you are looking for so you can run pain free then you came to the right place!     Take your running potential to the next level while staying healthy by learning the seven essential strength training exercises for runners…or as I like to call my Spark 7!   Listen to my previous episode about strength training for running here! Learn my top hip strength exercises for running here! Follow along with my 25 minute strength training routine for runners here!   Want a stronger running body so you can stay healthy during your next training cycle to crush your running goals?   Get the structured run and strength plan with motivation and accountability to enjoy lifelong injury free running by booking 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!   Click here to get a FREE UCAN Edge starter pack (you’ll just pay the cost of shipping), and use code HEALTHYRUNNER for 20% off your next 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 wondering how you get back into running after 2 weeks of not running?   If you are only running for stress relief, do you need to do strength training or speed specific runs?   How do you plan your fuel and hydration strategy for the New York city marathon given it starts so late?   It’s time to provide guidance to your listener submitted questions tackling training, nutrition, and gear concerns!      These are the topics that were covered in this informative episode!   - How to get back into training safely after a 2 week break from a cold or injury - Do you need strength training or speedwork if you are a casual runner - How to balance tempo and interval workouts in training - Running with a hyperactive dog and how to avoid overtraining for yourself - How to plan your fuel and hydration for the NYC marathon that starts at 11am or later - Should your fueling strategy be different from weekly runs and long runs - Which super shoes are best for wide feet - Specific hydration vest recommendation - Duane’s favorite snack   Download Return to Running Blueprint here!   [Download] Strong Glue Guide here!   Listen to my previous episode about how to run with your dog here! Listen to my previous episode on how to strength train as a runner here! Learn my top 7 exercises for running here! Learn how to choose your run fuel from a Registered Dietitian here!   Want a stronger running body so you can stay healthy during your next training cycle to crush your running goals?   Get the structured run and strength plan with motivation and accountability to enjoy lifelong injury free running by booking 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!   Click here to get a FREE UCAN Edge starter pack (you’ll just pay the cost of shipping), and use code HEALTHYRUNNER for 20% off your next 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 runner wondering if stretching is good for you?  Or do you want to know why you kick your ankles when you run?     It’s time to answer your listener submitted questions answering your injury, injury prevention, and recovery concerns!     The following questions were answered and I cover even more during this informative episode!   - Is stretching good for you - Staying healthy during cold and flu season - Warm up before foam rolling - Kicking your ankles when running - Marathon training with plantar fasciitis - Correcting asymmetries in injury prone runners - Recovery routines and exercises for runners - When is the best time to wear toe spacers - Best time to get a massage during training - Duane’s inspiration and a fun question   20% off the toe spacers mentioned in this episode here! (Code: HEALTHYRUNNER)   Stay immune healthy with blackcurrant extract for runners and get 20% off here! (Code: HEALTHYRUNNER)   Download 7 Recovery Tips for Running here!   [Download] Plantar Fasciitis FREE E-book   Listen to my previous episode about blackcurrant extract for runners here! Listen to my previous episode on 5 types of low back pain in runners here! Learn my 7 foam rolling exercises to optimize your running recovery here!   Want a stronger running body so you can stay healthy during your next training cycle to crush your running goals?   Get the structured run and strength plan with motivation and accountability to enjoy lifelong injury free running by booking 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 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

Are you going on vacation and wondering how to get your runs in?  To run or to relax?  That is the question!   I have LaToya from our Healthy Runner coaching team with me here today and we are going to cover vacation while training expectations, training, and return to running after vacation.     How to enjoy your vacation and balance your running, health, and wellness goals is what you will learn about today!    In this episode, coach LaToya Felton from our Spark Healthy Runner coaching team provides you with expert tips on vacation running expectations, training, and return to running and getting back in a groove after your vacation is over.   We cover all of this and more:   - Expectations for running while on vacation - Communicating your goals  - How to adjust running while on vacation - Strength exercises for vacation - Getting back on track after vacation - Misconception about running while on vacation   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:   25 Minute Level 1 Strength for Runners “SPARK 7”   Follow along with me as I take you through my top 7 exercises to do while away on vacation!   25 Minute Strength Workout for Runners (TO RUN PAIN FREE)   Listen to my previous podcast on insider tips for race travel   How to Grow as a Runner (6 Steps) E-book   [Download] Return to Run Blueprint   Get all of coach LaToya’s previous episodes as well as her full bio here   Learn more about Half Marathon Group Coaching Here   A big thanks to CurraNz 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 coach LaToya: - Instagram: @llf423 - Email: latoya@sparkhealthyrunner.com - Healthy Runner Facebook Community   Connect with Dr. Duane: - Instagram - @sparkhealthyrunner - Join Our Healthy Runner Facebook Community - Subscribe to our YouTube Channel - duane@sparkhealthyrunner.com - www.sparkhealthyrunner.com Listen & Subscribe: Apple Podcasts Spotify Stitcher Google Play iHeartRadio Amazon Music Website

Sign up to Join Team Healthy Runner Half Marathon Training before 7/29/24 using this link   Are you hesitant about running in the summer?  Are you worried about overheating, running too slow, or inclement summer weather?   If you're looking to get in those summer miles while staying safe, coach Cat from our Spark Healthy Runner team has got you covered with 8 summer running safety tips!   We chat about all of this and more in this episode!   - Avoiding Insects - Preparing for thunder and lightning storms - Dehydration and low blood pressure while running - What to wear for summer running - Sunscreen and sunglasses for running - Avoiding heat exhaustion - Adjusting your runs during while running in the heat - Running early or late to avoid hot and humid conditions - Safety takes precedence to run another day - Misconception about staying safe in the summer   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 running safety 101 with coach Cat Listen to our previous episode on Marathon Training in the Summer Listen to our previous episode on acclimating to summer heat   Want structured guidance on how to adjust for summer running with full accountability and support from our team to reach your next running goal?  Learn more about our program here   A big thanks to ucan for your support for this episode!   If you have seen my long runs and sweaty speedwork on social media, you know that I never hit the wall because I fuel with Energy gels from UCAN.   Fuel smarter during a run with the best no sugar energy gel on the market delivering up to 75+ minutes of steady energy to power your best running performance.   Click here and use code HEALTHYRUNNER for 20% off your entire UCAN order!    Connect with Dr. Duane: - Instagram - @sparkhealthyrunner - Join Our Healthy Runner Facebook Community - Subscribe to our YouTube Channel - duane@sparkhealthyrunner.com - www.sparkhealthyrunner.com Listen & Subscribe: Apple Podcasts Spotify Stitcher Google Play iHeartRadio Amazon Music Website

Sign up to Join Team Healthy Runner Half Marathon Training before 7/23/24 using this link [Download] The Ultimate Plantar Fasciitis Guide for Runners   Are you a runner who’s been frustrated in the past that whenever you try to increase your speed or distance you get sharp pain under your heel?      You feel it when you take that first step out of bed in the morning or get up from your desk during work.    Plantar fasciitis can be frustrating for many runners the day after a long run or whenever you want to train for speed.     Are you worried that your foot pain will come back during training because you think you're getting too old for running?   Training for a half marathon or 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 foot after your runs, taping your foot, buying expensive orthotics, or switching your running shoes.     In this episode, I am going to unravel the mystery of how to add injury prevention strategies before, during, and after running with 10 easy ways to prevent plantar fasciitis!   Whether you are about to embark on training for your first race or you are a seasoned marathoner who has suffered through stubborn heel pain in the past, this episode is for you!   Avoid plantar fasciitis this summer with these 10 easy tips!      Return to Running Program without Plantar Fasciitis here   [Download] Recovery Blueprint here   Listen to my previous episode on how to fix Plantar Fasciitis in 5 Steps    Listen to my previous episode with Nicole who overcame Plantar Fasciitis and got her life back!   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 training so you don’t get plantar fasciitis 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 to prevent plantar fasciitis?  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] Plantar Fasciitis E-book   Have you recently been injured and you are wondering how to adjust your plan for your big goal race and you are afraid that you won’t get to the start or finish line?  That is what Saundra thought when she got injured after training for her first chance at the New York City Marathon after trying to get in for 11 years.  She got her shot and didn’t want to miss it!   If you have had plantar fasciitis and you were told that you just need to stop running or if you have had injuries pop up after surgery training for your first marathon back, then you will need to listen to Saundra’s inspiring story on how she was not only able to run NYC marathon but then knock off a couple of other states for her 50 state race goal and finish the epic and exhilarating Big Sur Marathon!   I have had the pleasure to witness Saundra’s transformation firsthand as her running physical therapist and coach through our Spark Healthy Runner signature coaching program and Saundra (like so many of the clients I am fortunate enough to work with) is exactly why I am passionate about what I do today.  - Listen to my previous episode on how to fix plantar fasciitis in 5 Steps - Listen to my previous episode on how to prevent plantar fasciitis by improving your stability - Listen to my previous episode with Rachel and how she overcome plantar fasciitis to run her first marathon If you are a runner who is looking for an individualized plantar fasciitis plan and want to run pain free then you can begin to work with Dr. Duane Scottiwithin our 1:1 signature Healthy Runner Coaching program here. Want Dr. Duane to answer your question on the podcast?  Submit questions here   MARATHON specific 1:1 COACHING for fall marathons is now open!  If you have struggled with nagging injuries or underfueling every time you have tried to train for a marathon or you just can’t seem to have that breakthrough marathon like I experienced last fall in Cape Cod then this is the program for you!   Get the structured strength and run plan for marathon training to not only crush your marathon goal but stay healthy and finish the race feeling strong!  If that sounds like the result you want this fall then you need to apply for our signature healthy runner coaching program before we fill up.  Just go to https://learn.sparkhealthyrunner.com/coaching   A big thanks to Naboso for your support for this episode!   Want to know my go to foot recovery tools for plantar fasciitis?  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 to prevent plantar fasciitis (and help my clients heal from plantar fasciitis)!   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] Nutrition Blueprint   Training for that fall race during the summer months?     Do you struggle with headaches, feeling sluggish, and are wondering if you are properly hydrated during hot weather running?   In this episode, coach Brooke Czarnecki, RDN from our Spark Healthy Runner team provides tips on how to stay hydrated so you can feel good during summer training!    We cover all of this and more in this episode!   - How much fluid should you take with you for a 3-5 mile run - Should you bring gatorade or an electrolyte drink with you during your run - Do you need to calculate your sweat loss in order to determine how much electrolytes you need for running - How do know if you are replacing your electrolytes enough after a long sweaty run - Favorite electrolyte supplement - Can you put ice in your hydration pack - Best water bottles and hydration packs - How often should you hydrate while on a run - Overall best way to stay hydrated   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 - Listen to my previous episode on Marathon Training in the Summer - Listen to my previous episode on Heat Acclimatization for Running   MARATHON specific 1:1 COACHING for fall marathons is now open!  If you have struggled with nagging injuries or underfueling every time you have tried to train for a marathon or you just can’t seem to have that breakthrough marathon like I experienced last fall in Cape Cod then this is the program for you!   Get the structured strength and run plan for marathon training to not only crush your marathon goal but stay healthy and finish the race feeling strong!  If that sounds like the result you want this fall then you need to apply for our signature healthy runner coaching program before we fill up.  Just go to https://learn.sparkhealthyrunner.com/coaching If you are a runner who is looking for an individualized nutrition plan and want to prevent under-fueling so you can run strong and last long then you can 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 CurraNz 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 Brooke: - Instagram: @intentfulnutrition - Email: intentfulnutrition@gmail.com - Healthy Runner Facebook Community - Actively Fueled Podcast on Spotify   Connect with Dr. Duane - Instagram - @sparkhealthyrunner - Join Our Healthy Runner Facebook Community - Subscribe to our YouTube Channel - duane@sparkhealthyrunner.com - www.sparkhealthyrunner.com Listen & Subscribe: Apple Podcasts Spotify Stitcher Google Play iHeartRadio Amazon Music Website

[Download] Marathon Training Guide   What do runners wear in the summer?  What is the best material for running in hot weather?   Coach Whitney LaCombe from our Spark Healthy Runner team back on the podcast to share her best running gear tips for summer running success!   In this episode, coach Whitney shares the best head to toe gear that will make running in hot and humid summer months possible!   We'll provide valuable insights on hats, headbands, sunglasses, headphones, hydration vests, belts, and even shorts to prevent the all too common runners’ chafing!   We even share our best sunscreen that won’t drip into your eyes to protect your skin from the harmful UV rays of the sun. Whether you’re a seasoned hot weather runner looking to make it more comfortable for you this summer or this is your first time venturing outdoors in the heat, you will learn a practical tip or two to add into your training! Don't be intimidated by the hot and humid temperatures, with the right gear you will stay hydrated, cool, and embrace training during the dog days of summer with our ultimate guide to summer running gear! There are six parts of your running journey that need to be optimized so you can run strong and last long!  Learn them here Want Dr. Duane to answer your question on the podcast?  Submit questions here   Related Resources:    Listen or watch all of coach Whitney’s previous episodes   Listen to our previous episode on winter running gear here   Listen to my previous episode on marathon training in the summer here   Listen to my top 5 tips to run in heat and humidity here   Want the structured run and strength plan with motivation and accountability to reach your highest running potential and crush your summer running? Book a call to learn more about Healthy Runner coaching   A big thanks to Naboso for your support for this episode!   Want to know my go to foot health gear for runners?  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 (and all of my clients)!   Click here and use code HEALTHYRUNNER for 20% off your entire Naboso 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

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