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[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
- www.sparkhealthyrunner.com
Listen & Subscribe:
Apple Podcasts
Spotify
Stitcher
Google Play
iHeartRadio
Amazon Music
Website
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[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: [email protected]
- Healthy Runner Facebook Community
Connect with Dr. Duane:
- Instagram - @sparkhealthyrunner
- Join Our Healthy Runner Facebook Community
- Subscribe to our YouTube Channel
- www.sparkhealthyrunner.com
Listen & Subscribe:
Apple Podcasts
Spotify
Stitcher
Google Play
iHeartRadio
Amazon Music
Website
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[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: [email protected]
- Healthy Runner Facebook Community
Connect with Dr. Duane:
- Instagram - @sparkhealthyrunner
- Join Our Healthy Runner Facebook Community
- Subscribe to our YouTube Channel
- www.sparkhealthyrunner.com
Listen & Subscribe:
Apple Podcasts
Spotify
Stitcher
Google Play
iHeartRadio
Amazon Music
Website
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[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: [email protected]
- 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
- www.sparkhealthyrunner.com
Listen & Subscribe:
Apple Podcasts
Spotify
Stitcher
Google Play
iHeartRadio
Amazon Music
Website
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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
- www.sparkhealthyrunner.com
Listen & Subscribe:
Apple Podcasts
Spotify
Stitcher
Google Play
iHeartRadio
Amazon Music
Website
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[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
- www.sparkhealthyrunner.com
Listen & Subscribe:
Apple Podcasts
Spotify
Stitcher
Google Play
iHeartRadio
Amazon Music
Website
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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
- www.sparkhealthyrunner.com
Listen & Subscribe:
Apple Podcasts
Spotify
Stitcher
Google Play
iHeartRadio
Amazon Music
Website
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[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: [email protected]
- Healthy Runner Facebook Community
Connect with Dr. Duane:
- Instagram - @sparkhealthyrunner
- Join Our Healthy Runner Facebook Community
- Subscribe to our YouTube Channel
- www.sparkhealthyrunner.com
Listen & Subscribe:
Apple Podcasts
Spotify
Stitcher
Google Play
iHeartRadio
Amazon Music
Website
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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
- www.sparkhealthyrunner.com
Listen & Subscribe:
Apple Podcasts
Spotify
Stitcher
Google Play
iHeartRadio
Amazon Music
Website
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[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
- www.sparkhealthyrunner.com
Listen & Subscribe:
Apple Podcasts
Spotify
Stitcher
Google Play
iHeartRadio
Amazon Music
Website
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[Download] How to Start Running Blueprint
Want to know what all that running lingo means? If you have ever wanted to know what cadence, zones, quality run, BQ + buffer, net downhill, or 6-star finisher were then this is the episode for you!
In this episode, my friend Carolyn Coffin who is a fellow running physio, coach and podcaster of the Inspired Soles podcast provides clarity on the things runners say!
Whether you’re a beginner runner or an experienced marathoner, I am sure there is a term in here that you were just wondering…what does that mean?
Get the answers and become a master of running terminology 101!
There are six parts of your running journey that need to be optimized so you can run strong and last long! Learn them here
Want Dr. Duane to answer your question on the podcast? Submit questions here
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 workouts or “quality runs” on social media, you know that I am always revved up for the challenge because I use PERFORM from the Amino Company.
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 Carolyn Coffin:
- Instagram - @coach_carolyn @inspiredsolescast
- Website: https://www.Carolyncoffin.com
Connect with Dr. Duane:
- Instagram - @sparkhealthyrunner
- Join Our Healthy Runner Facebook Community
- Subscribe to our YouTube Channel
- www.sparkhealthyrunner.com
Listen & Subscribe:
Apple Podcasts
Spotify
Stitcher
Google Play
iHeartRadio
Amazon Music
Website
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Get ready to experience better stability which means better running for your next training goal!
Dr. Emily Splichal is a podiatrist, human movement specialist, and the mind behind one of our valued partners here at Healthy Runner, Naboso!
Dr. Emily and I chat about how to improve your single leg stability for running with her new product the kinesis board! We answer the following questions and get into so much more:
-Why is single leg stability so important?
-What running injuries are associated with poor single leg stability?
-What is the Kinesis Board and what are its 3 key features?
-How do you use the Kinesis Board?
-How often do you recommend runners incorporate balance and stability training?
-What other Naboso products could be incorporated with the Kinesis Board?
-Misconception of improving stability, what would that be?
This was a value packed conversation with a true innovator and educator within the health and wellness community! I hope you enjoy this episode with Dr. Emily! Most importantly, I hope you learn a thing or two that you can incorporate into your foot health regimen.
Listen to my previous episode on conversation about how runners can Activate, Strengthen, and Recover from Running with Dr. Emily
There are six parts of your running journey that need to be optimized so you can run strong and last long! Learn them here
Links and Resources from the show:
- Learn more about Dr. Emily and Naboso
- Follow Dr. Emily on Instagram
- Follow Naboso on Instagram
- Download my free Recovery Blueprint for Runners
- Listen to my previous episode on fixing Plantar Fasciitis in 5 Steps
Want Dr. Duane to answer your question on the podcast? Submit questions here
Want the structured strength and run plan with motivation and accountability to reach your highest running potential? Book a call and learn more about Healthy Runner coaching here!
A big thanks to Naboso for your support for this episode!
Want to know how I prioritize foot health as a runner? Kinesis board and toe splays from Naboso.
Naboso’s newest product, the Kinesis board features dual sensory stimulation, a micro-wobble system and a single-leg platform to improve my stability for running!
Click here and use code HEALTHYRUNNER for 20% off your entire Naboso order!
Connect with Dr. Duane:
- Instagram - @sparkhealthyrunner
- Join Our Healthy Runner Facebook Community
- Subscribe to our YouTube Channel
- www.sparkhealthyrunner.com
Listen & Subscribe:
Apple Podcasts
Spotify
Stitcher
Google Play
iHeartRadio
Amazon Music
Website
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Have you been struggling with nagging injuries such as knee pain or plantar fasciitis and you thought you would never run pain free again? Do you feel so lethargic and tired because you are not getting in the proper amount of nutrition to fuel all your exercise and running?
Those were the things Rachel was struggling with prior to getting guidance with myself as her running Physical Therapist/coach and Brooke Czarnecki as her running Registered Dietitian at Spark Healthy Runner.
Once Rachel got clarity on where she needed to focus her efforts with her training, she not only felt better as an athlete but just completed her first road marathon and exceeded all her expectations!
Rachel is not only an avid trail runner, serious rock climber, and now marathoner, but she is a pretty awesome person who not only is driven but takes action on getting guidance which we don’t see a whole lot in our younger 20 something year old runners and I respect that in Rachel that she has the humility to know when is the right time to ask for help.
If you are a goal oriented person and don’t want to worry and question whether you will be able to run to get in your daily stress relief then you will want to listen to Rachel’s transformation as I am sure you will resonate with what she has to say.
Links and Resources from the show:
- Download our free Nutrition for Runners E-book
- Listen to my previous episode on How to Eat Like a Runner
[Download] Marathon Blueprint
[Download] Plantar Fasciitis for Runners E-book
[Download] 10 Tips to Crush Your Race
Want the structured strength, run, and nutrition plan with motivation and accountability like Rachel got to reach your highest running potential as a runner? Book a call and learn more about Healthy Runner coaching here!
Want Dr. Duane to answer your question on the podcast? Submit questions here
Connect with Dr. Duane
- Instagram - @sparkhealthyrunner
- Join Our Healthy Runner Facebook Community
- Subscribe to our YouTube Channel
- www.sparkhealthyrunner.com
Listen & Subscribe:
Apple Podcasts
Spotify
Stitcher
Google Play
iHeartRadio
Amazon Music
Website
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I came, I saw, and I conquered the Dopey Challenge in Disney! I still am in shock of what an amazingly magical experience this was! If you would have told me that I would run 48.6 miles in 4 days and run a half marathon the day before a marathon and in that marathon, I would run a sub 3 hour and 45-minute marathon (coming within 4 minutes of my Marathon PR), I would have told you that you were crazy or in this case Dopey!!
I am grateful for this marathon journey I have been on for the past two years, and it is unbelievable how training cycles build on one another like compound interest!
I have so many lessons to share with you so you can make your next marathon or Dopey challenge a rewarding experience like I did and that is why I am sharing my story with you!
In this episode, I share my deep dive reflection on how I was able to have fun, feel strong, and run a fast marathon letting my fitness and durability show all while stopping for some character stops, waking up at 2:00am for 4 days in a row, and having to deal with some unexpected weather and bus challenges.
We at Spark Healthy Runner believe that a well-designed marathon training plan and race day strategy can be the key to unlocking your full potential as a runner.
[Download] Marathon Blueprint
[Download] 10 Tips to Crush Your Race
We cover all of this and more in this episode:
- What is the Disney Dopey Challenge
- Disney 5K race recap
- Disney 10K race recap
- Disney Half Marathon race recap
- Marathon race strategy
- Disney marathon recap
- Lessons learned
Whether you are a seasoned marathoner or looking to do your first runDisney Dopey Challenge, I know there is something you will be able to apply from my experience.
Related Resources Mentioned:
Listen to my previous episode on 5 post marathon mistakes to avoid
Listen to my previous episode about my 2nd Marathon Experience
Listen to my previous episode about my Cape Cod Marathon Breakthrough Race
Listen to my previous episode about running in the heat
There are six parts of your running journey that need to be optimized so you can run strong and last long! Learn them here
Want Dr. Duane to answer your question on the podcast? Submit questions here
Want the structured marathon strength, recovery, nutrition, and run plan with support and accountability to reach your highest potential to crush your marathon or runDisney goals like I did? Book a call and learn more about Healthy Runner coaching here
A big thanks to the Amino Company for your support for this episode!
If you have seen my back to back long runs or strength training workouts for the Dopey challenge on social media, you know that I am always pumped up for the workout because I use PERFORM from the Amino Company.
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
- www.sparkhealthyrunner.com
Listen & Subscribe:
Apple Podcasts
Spotify
Stitcher
Google Play
iHeartRadio
Amazon Music
Website
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[DOWNLOAD] Marathon Blueprint
Wondering if running a marathon is something you should strive for in 2024? Join us as we analyze the potential benefits, challenges, and considerations to help you make an informed decision. Running a marathon is a significant commitment that requires dedication, discipline, and training. With the new year here, many runners are contemplating whether they should take part in this highly demanding physical endeavor. Is it the right choice for you? Let's find out!
In this episode, Dr. Duane Scotti and Dr. Katherine Campbell (2 running physical therapist and coaches) discuss all this and more:
Is Running a Marathon Bad? (Generally Speaking)
What Happens To Your Musculoskeletal System After Running a Marathon?
What Happens To Other Physiological Systems When Running a Marathon?
Can Running a Marathon Be Bad For Your Mental Health?
How Long Should You Take Off After The Marathon?
How Many Marathons Should You Run Per Year?
How To Safely Return Back to Running After Taking Time Off
There are six parts of your running journey that need to be optimized so you can run strong and last long!
Learn them here
Listen to my previous episode about choosing the right marathon plan
Listen to my previous episode with Kat on return to running after ACL surgery
If you want structured and personalized marathon coaching to make your marathon goals a reality then learn more about Spark Healthy Runner Coaching here
A big thanks to ucan for your support for this episode!
If you have seen my marathon training runs and workouts on social media, you know that I never hit the wall because I fuel with Energy gels from UCAN.
Fuel smarter during a run with the best no sugar energy gel on the market delivering up to 75+ minutes of steady energy to power your best running performance.
Click here and use code HEALTHYRUNNER for 20% off your entire UCAN order!
Learn more about Run with Kat
- Follow Kat on Instagram
- Listen to the Run with Kat Show
- Check out Kat on TikTok
- Download my free Return to Run Program E-book
Connect with Dr. Duane:
Instagram - @sparkhealthyrunner
Join Our Healthy Runner Facebook Community
Subscribe to our YouTube Channel
www.sparkhealthyrunner.com
Listen & Subscribe:
Apple Podcasts
Spotify
Stitcher
Google Play
iHeartRadio
Amazon Music
Website
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[DOWNLOAD] How to Start Running Blueprint
If you're looking to start running but don’t know where to begin, you've come to the right place! Running is a fantastic way to boost your fitness, improve your mental well-being, and enjoy the great outdoors.
If you're looking to kickstart your running journey, coach Cat from our Spark Healthy Runner team will provide you 6 easy steps to follow when starting to run!
In this comprehensive beginner runner guide, we'll provide you with all the essential tips, tricks, and advice to help you start running confidently and stay healthy so you can take up this habit without getting injured or burned out!
Whether you're aiming to improve your fitness, lose weight, or simply enjoy the great outdoors, running is a fantastic way to achieve your goals. We'll cover everything from the basics of setting up a running routine to essential running gear recommendations so you can become a healthy runner!
Our expert tips will guide you through choosing the right running shoes, understanding proper running form, and addressing common running-related concerns. We'll also delve into effective warm-up and cool-down routines, as well as injury prevention techniques to ensure a safe and enjoyable running experience.
Hitting the pavement as a beginner can be intimidating, but fear not! We'll provide motivation and actionable advice to help you overcome any mental obstacles you may face. From setting realistic goals to finding the right training plan, we've got you covered. Additionally, we'll discuss the importance of incorporating rest days to avoid burnout and maximize your progress.
Join us on this journey to becoming a confident and strong runner.
Subscribe to our Healthy Runner podcast or YouTube channel for more useful actionable tips to grow in your running journey the right way!
Don't miss out on the fantastic benefits that running can bring to your overall well-being and fitness levels. Lace up your shoes, grab some water, and let's get started!
There are six steps to start running so you can create the habit and enjoy it!
Learn them here
Get coach Cat’s previous trainings
Listen to our previous episode on returning to running following injury
Listen to our previous episode about treadmill running
Want structured guidance on how to start running with full accountability and support from our team? Learn more about our program here
A big thanks to ucan for your support for this episode!
If you have seen my recent runs or strength sessions on social media, you know that I never hit the wall because I fuel using my favorite snack Energy bars from UCAN.
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
www.sparkhealthyrunner.com
Listen & Subscribe:
Apple Podcasts
Spotify
Stitcher
Google Play
iHeartRadio
Amazon Music
Website
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No race, no problem! Have you struggled with getting out the door consistently or staying motivated to run when you don’t have a race to train for?
Do you want to end the start-stop cycle of running so it’s not so hard to build back up and regain your fitness again? Want to conquer run-life balance and not stress about running so it is a part of your lifestyle?
Becoming a consistent runner is key to growing in your running journey and staying motivated without training for a race is what you will learn about today!
In this episode, coach LaToya Felton from our Spark Healthy Runner coaching team provides you with 5 tips to keep you motivated even if you don’t have a race on your calendar.
There are six parts of your running journey that need to be optimized so you can run strong and last long! Learn them here.
Want Dr. Duane to answer your question on the podcast? Submit your running and health questions here
Related Resources:
Listen to my previous podcast on yearly training cycles
Listen to my previous podcast on building a strong foundation with base training
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
**Winter Strong Body Transformation Program is Open for Enrollment!**
Spark off your winter running with a 4 month strong body transformation!
1:1 individualized Healthy Runner Coaching to grow a stronger, injury free running body so you can get in those stress relieving runs all winter long! Apply for limited enrollment here!
Learn more about Half Marathon Group Coaching Here
Connect with coach LaToya:
- Instagram: @llf423
- Email: [email protected]
- Healthy Runner Facebook Community
Connect with Dr. Duane:
- Instagram - @sparkhealthyrunner
- Join Our Healthy Runner Facebook Community
- Subscribe to our YouTube Channel
- www.sparkhealthyrunner.com
Listen & Subscribe:
Apple Podcasts
Spotify
Stitcher
Google Play
iHeartRadio
Amazon Music
Website
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Run on a treadmill without being bored with this follow along episode!
In this invigorating session, our treadmill instructor coach Cat from our Spark Healthy Runner team will guide you through a high-energy routine that is specifically designed to help you get in a run even if you have to do it on a treadmill! Get ready to get some mental clearing miles in and actually enjoy running on a treadmill in just half an hour!
Throughout the 30 minutes, you will incorporate challenging intervals, alternating between varying speeds and inclines. This strategic approach will not only challenge your misconceptions about running on a treadmill but will also engage different muscle groups, giving you a full-body workout like never before!
So, if you're ready to energize your body, get your run in even when the weather is bad, and take your fitness to the next level, join us for this 30-minute treadmill workout. Lace up your running shoes, grab some water, and let's embark on this exhilarating fitness journey together! Trust us, the results will leave you feeling accomplished and empowered.
There are six parts of your running journey that need to be optimized so you can run strong and last long!
Learn them here
Get coach Cat’s previous trainings
Listen to our previous episode on treadmill basics before your first run
Listen to our previous episode about treadmill running
If you want more treadmill workouts like this you can work with coach Cat within our signature Spark Healthy Runner coaching program and she will provide you all the tools to hit your running goals even if you have to do most of your runs on a treadmill. Learn more about our program here
A big thanks to the Amino Company for your support for this episode!
If you have seen my race results on social media, you know that I am always giving it my all during my race because I use PERFORM from the Amino Company.
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
www.sparkhealthyrunner.com
Listen & Subscribe:
Apple Podcasts
Spotify
Stitcher
Google Play
iHeartRadio
Amazon Music
Website
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Looking to start running on a treadmill? Look no further! Our treadmill instructor coach Cat from our Spark Healthy Runner team will provide expert tips with everything you need to know to make sure you confidently navigate the world of treadmill workouts.
From understanding the different treadmill features to learning proper safety tips, we've got you covered.
Whether you're a seasoned runner looking to incorporate treadmill workouts into your routine or a beginner who wants to start exercising indoors, this episode is designed to help you get started on the right foot.
In this episode, you can expect to learn about how to set up a treadmill, adjust the speed and incline, and the importance of warming up while using the treadmill, ensuring an effective and injury-free workout experience.
Additionally, coach Cat will provide valuable tips on using your GPS watch and how to prevent common treadmill-related mistakes. By the end of this episode, you'll have a solid understanding of treadmill basics, empowering you to achieve your fitness goals in a safe and efficient manner.
Don't miss out on enhancing your treadmill experience and taking your fitness journey to new heights! Listen now to conquer your first treadmill run!
There are six parts of your running journey that need to be optimized so you can run strong and last long! Learn them here
Get coach Cat’s previous trainings
**Winter Strong Body Transformation Program is Open for Enrollment!**
Spark off your winter running with a 4 month strong body transformation!
1:1 individualized Healthy Runner Coaching to grow a stronger, injury free running body so you can get in those stress relieving runs all winter long! Apply for limited enrollment here!
A big thanks to Naboso for your support for this episode!
Want to know what I use to optimize my post-marathon recovery? Naboso recovery compression socks, toe splays, and recovery ball from Naboso.
Naboso’s textured products connect you to your exercises and your running by strengthening your feet and helping you recover from your runs.
Click here and use code HEALTHYRUNNER for 20% off your entire Naboso order!
Listen to our previous episode on the benefits of running on a treadmill
Connect with Dr. Duane:
Instagram - @sparkhealthyrunner
Join Our Healthy Runner Facebook Community
Subscribe to our YouTube Channel
www.sparkhealthyrunner.com
Listen & Subscribe:
Apple Podcasts
Spotify
Stitcher
Google Play
iHeartRadio
Amazon Music
Website
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Are you eager to hit the road again after undergoing ACL surgery?
Imagine the satisfaction of returning to your favorite sport or activity, pain-free and stronger than ever. It's not going to be easy, but with dedication and the right approach, you can fully recover. You'll be running again in no time!
In this episode, we uncover keys to rebuilding your stride and conquering the run after ACL surgery!
Dr. Katherine Campbell is a physical therapist, run coach, personal trainer and host of the Run with Kat Show.
Kat and I delve into the challenges faced during the recovery phase and offer valuable insights and tips to help you regain your running form after ACL surgery.
We explore different training techniques, exercises, and strategies to gradually strengthen your knee, improve flexibility, and optimize your running performance. Kat shares a step-by-step process designed to help you get back on track safely and efficiently.
Through this episode, you'll gain a comprehensive understanding of post-ACL surgery rehabilitation, including the importance of proper warm-ups and cool-downs, tailored exercises targeting specific muscle groups, and advice on gradually increasing your running intensity. We'll cover common mistakes to avoid and provide pointers for managing setbacks.
These are some of the topics discussed:
- Is it possible to be 100% after ACL surgery
- How soon can you run after ACL surgery
- What are the criteria for running after ACL surgery
- Most common reason for a setback with running after ACL
- What to do when you have a setback during return to running
- How can a runner get their speed back after ACL surgery
- ACL running tips
- Misconception about running after ACL Surgery
Whether you're a seasoned runner eager to resume your routine or a newbie with dreams of participating in marathons, this episode is your ultimate guide to conquering the run after ACL surgery. Don't let fear hold you back; start your journey towards regaining your running stride today!
Links and Resources from the show:
Learn more about Run with Kat
- Follow Kat on Instagram
- Listen to the Run with Kat Show
- Check out Kat on TikTok
- Download my free Return to Run Program E-book
- Listen to my previous episode on building strength for running
Want Dr. Duane to answer your question on the podcast? Submit questions here
**Winter Strong Body Transformation Program is Open for Enrollment!**
Spark off your winter running with a 4 month strong body transformation!
1:1 individualized Healthy Runner Coaching to grow a stronger, injury free running body so you can get in those stress relieving runs all winter long! Apply for limited enrollment here!
A big thanks to the Amino Company for your support for this episode!
For all runners coming from injury or surgery, I always recommend they supplement our training with HEAL from the Amino Company.
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
- www.sparkhealthyrunner.com
Listen & Subscribe:
Apple Podcasts
Spotify
Stitcher
Google Play
iHeartRadio
Amazon Music
Website
- Visa fler
