Healthy Runner Podcast

[Download] Nutrition Blueprint Are you carb loading correctly before your marathon, or could your nutrition strategy be setting you up to hit the dreaded wall at mile 20? If you think carb loading means eating a giant bowl of pasta the night before your race, you're not alone! But proper marathon carb loading involves much more than one big meal. In this episode of the Healthy Runner Podcast, Dr. Duane Scotti sits down with registered dietitian and endurance sports nutrition expert Brooke Czarnecki, RDN from our Spark Healthy Runner team to break down exactly how to carb load before a marathon or half marathon. You'll learn when to start carb loading, what foods to eat, how much carbohydrate your body actually needs, and the biggest nutrition mistakes that could leave you feeling depleted on race day. Whether you're training for your first marathon or chasing a new personal record, this episode will help you develop a smarter race-week fueling strategy so you can arrive at the starting line feeling prepared and confident! What You'll Learn: -Why marathon runners hit the wall and how carb loading can help. -The biggest carb-loading mistakes runners make. -When to start carb loading: 24, 48, or 72 hours before your race? -What to eat during the final 2–3 days before a marathon. -How to train your gut to tolerate more carbohydrates during long runs. -Whether high-carb fueling affects your long-term health. -Important carb-loading considerations for female runners. -Brooke's practical 3-day carb-loading strategy when race day is approaching! Stop guessing about your marathon nutrition and start fueling with a plan! Grab your FREE Marathon Training Guide Here! Episodes and Resources mentioned in this episode: 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 hydration and electrolytes for running 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 . A big thanks to CEP for your support for this episode! Healthy Runner listeners get 15% off their entire order when shopping CEP Running online through November 15! Shop CEP Running or enter code LRL-NYC-15 at checkout. Offer ends November 16, 2026, at 3:00AM EST. Limit one use per customer. Cannot be combined with other discounts. 💧 Hydrate Smarter with LMNT Long runs, hard workouts, and sweaty training sessions can take a lot out of you, especially when you're training in the heat. LMNT has become one of my go-to ways to replenish electrolytes and stay on top of my hydration throughout marathon training. Each stick pack delivers a meaningful dose of electrolytes without sugar, artificial colors, or other dodgy ingredients. Get a free 8-count Sample Pack of LMNT's most popular drink mix flavors with any purchase at https://www.DrinkLMNT.com/healthyrunner Proper hydration and fueling are key parts of building a strong, healthy, and durable running body. Give LMNT a try and find your favorite flavor, mine is watermelon! 🍉 💙 Ready for an Individualized Nutrition and Training Plan? If you're looking to dial in your marathon nutrition, overcome recurring injuries, and train smarter for your next race, we'd love to help! Through our Healthy Runner Coaching program and Healthy Runner Academy , you can get expert guidance to build a training and fueling strategy that works for YOU. 👋🏼 New here? I'm Dr. Duane Scotti, former physical therapy professor turned full-time running coach, running physical therapist, and 8x marathoner 🏅 I help everyday runners stop nagging injuries, get stronger, and finally feel confident in their training by blending rehab-level expertise with performance training. If you found this helpful, make sure to follow the Healthy Runner Podcast and share this episode with a runner who needs to hear it. Connect with Brooke: Brooke's Race Day Carb Loading Guide - Instagram: @intentfulnutrition - Email: intentfulnutrition@gmail.com - Healthy Runner Facebook Community - Actively Fueled Podcast on Spotify Connect with Dr. Duane: - Instagram - @sparkhealthyrunner - Sign up for the Healthy Runner Newsletter - Join our Healthy Runner Facebook Community - Subscribe to our YouTube Channel - duane@sparkhealthyrunner.com - www.sparkhealthyrunner.com

What happens when your hamstring, IT band, or Achilles starts hurting in the middle of marathon training? Do you really need to stop running completely? Not necessarily! In Episode 307 of the Healthy Runner Podcast, I'm sharing an insightful conversation I had with Carolyn Coffin from the Inspired Soles Podcast about 3 of the most common injuries that can derail marathon training and what you can actually do about them without automatically giving up running. We take a deep dive into: 🏃🏻‍♀️ Proximal hamstring tendinopathy: Why stretching that nagging pain near your sit bone may actually make it worse and what to do instead 🦵🏼 IT band syndrome: Why foam rolling and stretching your IT band isn't fixing the root problem and how hip strength plays a role 🦶🏼 Achilles tendinopathy: How progressive tendon loading can help you rebuild strength and when it's appropriate to add more advanced exercises We also talk about how to modify your training when something hurts, why "hero workouts" can get runners into trouble, the risks of changing shoes too quickly, and why a simple dynamic warm-up can be so valuable for staying healthy. The big takeaway? An injury doesn't always mean you need to completely stop running. With smart load management, appropriate strength training, and the right modifications, many runners can continue moving forward while addressing the underlying problem. Whether you're currently dealing with a hamstring, IT band, or Achilles pain or you simply want to prevent these common injuries from derailing your next marathon training cycle, this episode will give you practical strategies to help you keep running healthy and strong. 🏃🏻‍♀️ Dealing With One of These Running Injuries? Grab Your FREE Injury Playbook! Don't let that nagging pain derail your training. I've created step-by-step resources to help you understand what's causing your pain, what to avoid, and the exercises you can start doing to get back to healthy running. 👇🏼 Choose the FREE playbook that matches your injury: 🦵🏼 IT Band Pain: Get the Ultimate IT Band Pain Playbook here 🦶🏼 Achilles Pain: Get the Ultimate Achilles Pain Playbook here 🏃🏻‍♀️ High Hamstring Pain: Get the Proximal Hamstring Tendinopathy Playbook here Pick the injury you're dealing with and start taking the right steps toward running healthy and strong again! A big thanks to Kila for your support for this episode! Looking for a custom running insole that works with your foot instead of restricting it? Kila is the first company to create fully custom footbeds using super shoe foam technology. Designed around your unique feet with a quick 3D scan from your iPhone, Kila's custom insoles are lightweight, flexible, and built to support natural foot motion while optimizing comfort and performance. As a running physical therapist and coach, I appreciate that Kila provides a more dynamic alternative to traditional rigid orthotics while allowing your feet to move more naturally. Visit kilarun.com and use code HEALTHYRUNNER to get $50 off your first order! 💧 Hydrate Smarter with LMNT Long runs, hard workouts, and sweaty training sessions can take a lot out of you, especially when you're training in the heat. LMNT has become one of my go-to ways to replenish electrolytes and stay on top of my hydration throughout marathon training. Each stick pack delivers a meaningful dose of electrolytes without sugar, artificial colors, or other dodgy ingredients. Get a free 8-count Sample Pack of LMNT's most popular drink mix flavors with any purchase at https://www.DrinkLMNT.com/healthyrunner Proper hydration and fueling are key parts of building a strong, healthy, and durable running body. Give LMNT a try and find your favorite flavor, mine is watermelon! 🍉 If you're ready for structured strength plans, progressive return-to-run programming, and coaching support so you're not guessing week to week, join the Healthy Runner Academy waitlist Looking for 1-on-1 guidance, structure, support, and accountability? Check out our signature Spark Healthy Runner Coaching here! 👋🏼 New here? I'm Dr. Duane Scotti, former physical therapy professor turned full-time running coach, running physical therapist, and 8x marathoner 🏅 I help everyday runners stop nagging injuries, get stronger, and finally feel confident in their training by blending rehab-level expertise with performance training. If you found this helpful, make sure to follow the Healthy Runner Podcast and share this episode with a runner who needs to hear it. Connect with Carolyn Coffin: Email Carolyn: inspiredsolescast@gmail.com Inspired Soles Instagram: @inspiredsolescast Carolyn's Instagram: @carolyn.c.coffin Connect with Dr. Duane: - Instagram - @sparkhealthyrunner - Sign up for the Healthy Runner Newsletter - Join our Healthy Runner Facebook Community - Subscribe to our YouTube Channel - duane@sparkhealthyrunner.com - www.sparkhealthyrunner.com

Training for RunDisney? Download my FREE Ultimate RunDisney Training Playbook and learn how to train for the entire Disney experience…not just the miles 🏰🔋 Are you training for Disney Marathon Weekend like you would for any other marathon? That could be one of the biggest mistakes you make. Disney Marathon Weekend isn't just about covering 26.2 miles. Between the early wake-ups, standing in corrals, walking through the parks, Florida weather, and for Goofy and Dopey runners… racing on back-to-back days, your body has to handle much more than the mileage on your training plan! In this episode of the Healthy Runner Podcast, I'm joined by Coach Whitney LaCombe from the Spark Healthy Runner team to break down 5 of the biggest Disney Marathon Weekend training mistakes and show you how to prepare for the entire experience, not just the marathon. We cover: 🔋 Why Disney is really an energy-management event and how to protect your "Disney Battery" 🏃🏻 Why time on your feet may matter more than chasing a specific long-run mileage 🔁 How to use back-to-back long runs to prepare for Goofy and Dopey 🚦 How to tell the difference between normal cumulative fatigue and an injury warning sign ⏰ Why you should practice early wake-ups, fueling, costumes, crowds, and your race-day routine 💪🏻 Why strength training is essential for building the durability you need for Disney 😴 How to recover between races so you can keep your body feeling strong 🏰 How to finish healthy enough to actually enjoy the parks and celebrate afterward We also share the story of Jess, who came to us with knee pain during Dopey training. After working on a personalized running and strength plan, she went on to complete all four races of the Dopey Challenge (including her first marathon) and felt great during her recovery. Whether you're training for the Disney Marathon, Goofy Challenge, or all 48.6 miles of the Dopey Challenge, this episode will help you train smarter so you can enjoy every magical mile. Because Disney isn't about surviving race weekend. Train for the experience, not just the marathon. 🏰✨ Grab your FREE RunDisney Marathon Training Guide Here! If you're ready for structured strength plans, recovery routines, nutrition, and coaching support so you're not guessing week to week during your rundisney training, join the Healthy Runner Academy ! Episodes and Resources mentioned in this episode: Listen to my previous episode on the 20-week strength plan to finish Disney Strong Listen to my previous episode on 6 Steps to Mastering runDisney Training Listen to my previous episode on How to Prepare for RunDisney Marathon Weekend: 7 Race Week Essentials for Dopey Challenge Runners Listen to my previous episode on How I Conquered the 2026 Dopey Challenge Feeling Strong, Durable, and Healthy Watch how Sonya overcame her fears to finish her first marathon in Disney by getting stronger not only physically but mentally here! Watch how Dipti went from chronic shin splints for over a year to running the Disney Dopey Challenge in 6 months here! Watch how Stephanie went from IT band pain with every long run to conquering the 48.6 mile Dopey Challenge here! Want to work individually with our team using a structured strength, nutrition, and a run plan with full support and accountability to crush your Disney Marathon Weekend experience? Book a call and learn more about Healthy Runner coaching here A big thanks to Kila for your support for this episode! Looking for a custom running insole that works with your foot instead of restricting it? Kila is the first company to create fully custom footbeds using super shoe foam technology. Designed around your unique feet with a quick 3D scan from your iPhone, Kila's custom insoles are lightweight, flexible, and built to support natural foot motion while optimizing comfort and performance. As a running physical therapist and coach, I appreciate that Kila provides a more dynamic alternative to traditional rigid orthotics while allowing your feet to move more naturally. Visit kilarun.com and use code HEALTHYRUNNER to get $50 off your first order! Connect with coach Whitney: - Instagram: @runwhitspark - Email: whitney@sparkhealthyrunner.com - Healthy Runner Facebook Community Connect with Dr. Duane: - Instagram - @sparkhealthyrunner - Sign up for the Healthy Runner Newsletter - Join our Healthy Runner Facebook Community - Subscribe to our YouTube Channel - duane@sparkhealthyrunner.com - www.sparkhealthyrunner.com

Have you ever wondered if you can keep running (not just through this season) but for the rest of your life? If you're over 40 and you've started questioning whether your body can keep up, this episode is for you. Joining me today is Jon Levitt, host of the popular For The Long Run podcast, where he's spent years interviewing some of the world's best runners, coaches, sports scientists, and researchers to answer one big question: What does it actually take to achieve sustainable excellence? Through conversations reaching more than 850,000 runners every month, Jon has uncovered the common habits, mindset shifts, and training principles that help runners stay healthy, continue improving, and enjoy running for decades. In this episode, we discuss: ✅ What "sustainable excellence" really means for everyday runners ✅ The biggest mistakes runners over 40 make that lead to injury and burnout ✅ How your training should evolve as you get older ✅ Why recovery becomes one of your greatest performance tools ✅ The mindset shift that separates runners who keep improving from those who quit ✅ Practical lessons from elite athletes, coaches, and researchers that every masters runner can apply today Whether you're chasing a marathon PR, training for your next runDisney race, or simply want to keep enjoying the sport you love for years to come, this conversation will help you train smarter, stay healthier, and run stronger for life. Resources Mentioned 🎧 Healthy Runner Podcast Episode 278: The 5-Step Injury Prevention System here Want to Run Healthy for Life? If you're tired of constantly battling injuries or wondering if you're training the right way, our Healthy Runner coaching team can help. We'll personally match you with the coach who's the best fit for your goals, experience, personality, and running journey so you can train consistently, build strength, and keep running for years to come. Learn more here . 🎁 FREE RESOURCE: Marathon Training Guide Want a clear, proven roadmap to train smarter and feel strong on race day? Download your Ultimate Marathon Training Guide to Master Your Marathon Feeling Strong This free guide is designed for both beginner and advanced runners who want to achieve their marathon goals while staying healthy and injury-free. Claim your free copy here! A big thanks to Kila for your support for this episode! Looking for a custom running insole that works with your foot instead of restricting it? Kila is the first company to create fully custom footbeds using super shoe foam technology. Designed around your unique feet with a quick 3D scan from your iPhone, Kila's custom insoles are lightweight, flexible, and built to support natural foot motion while optimizing comfort and performance. As a running physical therapist and coach, I appreciate that Kila provides a more dynamic alternative to traditional rigid orthotics while allowing your feet to move more naturally. Visit kilarun.com and use code HEALTHYRUNNER to get $50 off your first order! If you're ready for structured strength plans, progressive return-to-run programming, and coaching support so you're not guessing week to week, join the Healthy Runner Academy waitlist Looking for 1-on-1 guidance, structure, support, and accountability? Check out our signature Spark Healthy Runner Coaching here! 👋🏼 New here? I'm Dr. Duane Scotti, former physical therapy professor turned full-time running coach, running physical therapist, and 8x marathoner 🏅 I help everyday runners stop nagging injuries, get stronger, and finally feel confident in their training by blending rehab-level expertise with performance training. If you found this helpful, make sure to follow the Healthy Runner Podcast and share this episode with a runner who needs to hear it. Connect with Jon Levitt - Learn more about Jon and For the Long Run - Follow Jon on Instagram - Watch For the Long Run videos on YouTube - Listen to the For the Long Run podcast - Listen to the Long Run Labs podcast Connect with Dr. Duane: - Instagram - @sparkhealthyrunner - Sign up for the Healthy Runner Newsletter - Join our Healthy Runner Facebook Community - Subscribe to our YouTube Channel - duane@sparkhealthyrunner.com - www.sparkhealthyrunner.com

Training for RunDisney? Download my FREE Ultimate RunDisney Training Playbook and learn how to train for the entire Disney experience…not just the miles 🏰🔋 Disney Marathon Weekend isn't just a marathon… it's one of the most unique endurance events you'll ever train for. Between miles on unforgiving concrete, long days walking through the parks, early morning wake-ups, and for many runners, back-to-back races like Goofy and Dopey, your body needs more than just a running plan. It needs a strength plan. In this episode, Dr. Duane Scotti, running physical therapist, running coach, and two-time Dopey finisher, shares the exact 20-week strength training roadmap he uses to help runners prepare for Disney Marathon Weekend without breaking down. You'll learn: -Why strength training is the missing piece for most Disney runners -The 4 phases of a 20-week strength training plan -The best exercises to build stronger hips, glutes, calves, and core -How to progress your strength work as marathon mileage increases -When to reduce strength training during your taper -The three biggest strength training mistakes Disney runners make -How to stay healthy, recover faster, and enjoy the parks after your race Whether you're training for the Walt Disney World Marathon, Half Marathon, Goofy Challenge, or Dopey Challenge, this episode will help you build the strength and resilience you need to cross the finish line feeling strong… not just survive it. Grab your FREE RunDisney Marathon Training Guide Here! If you're ready for structured strength plans, recovery routines, nutrition, and coaching support so you're not guessing week to week during your rundisney training, join the Healthy Runner Academy ! Episodes and Resources mentioned in this episode: Listen to my previous episode on 6 Steps to Mastering runDisney Training Listen to my previous episode on How to Prepare for RunDisney Marathon Weekend: 7 Race Week Essentials for Dopey Challenge Runners Listen to my previous episode on How I Conquered the 2026 Dopey Challenge Feeling Strong, Durable, and Healthy Listen to my previous episode on my 2024 Disney Marathon Weekend Recap Conquering the Dopey Challenge Listen to my previous episode on what to do after you sign up for the Dopey challenge Watch how Sonya overcame her fears to finish her first marathon in Disney by getting stronger not only physically but mentally here! Watch how Dipti went from chronic shin splints for over a year to running the Disney Dopey Challenge in 6 months here! Watch how Stephanie went from IT band pain with every long run to conquering the 48.6 mile Dopey Challenge here! Want to work with Dr. Duane as your running physical therapist and coach with structured rehab, strength, nutrition, and a run plan with full support and accountability to crush your Disney Marathon Weekend experience? Book a call and learn more about Healthy Runner coaching here Connect with Dr. Duane: - Instagram - @sparkhealthyrunner - Sign up for the Healthy Runner Newsletter - Join our Healthy Runner Facebook Community - Subscribe to our YouTube Channel - duane@sparkhealthyrunner.com - www.sparkhealthyrunner.com

[Download] The IT Band Fix for Runners Have you been stretching your IT band every day… yet the pain on the outside of your knee keeps coming back? Here's the truth that surprises most runners: you can't actually stretch your IT band. In this episode, Dr. Duane Scotti, running physical therapist, running coach, and 8x marathoner, explains why the traditional "IT band stretch" isn't solving your problem and why it may even be keeping you stuck in the injury cycle. You'll learn why IT band syndrome isn't caused by a "tight IT band," what's really driving that sharp pain on the outside of your knee, and the three evidence-based strategies that can help you get back to running with confidence. In this episode, you'll discover: ✅ Why your IT band doesn't actually stretch ✅ The seatbelt analogy that changes how you'll think about IT band syndrome forever ✅ Why traditional IT band stretches may be making your symptoms worse ✅ The best places to foam roll (and where NOT to) ✅ The three hip-strengthening exercises every runner with IT band pain should start with ✅ A simple running form adjustment that can reduce stress on your IT band immediately ✅ Real success stories from runners who broke the IT band injury cycle and returned to running stronger than ever If you're tired of dealing with sharp pain on the outside of your knee during runs and want to stop chasing symptoms, this episode will show you how to address the root cause so you can stay healthy, run stronger, and enjoy lifelong running. 🎁 Download my free ITB guide here! If you're ready for structured strength plans, progressive return-to-run programming, and coaching support so you're not guessing week to week, join the Healthy Runner Academy waitlist Return to Running Program without IT Band Pain here Listen to my previous episode on when to run, when to rest, and how to fix ITBS faster here! Listen to my previous episode on conquering marathon training without IT Band Syndrome here! Watch how Josmany went from IT band injury to pain-free marathon here Watch how Stephanie went from IT band pain with every long run to conquering the 48.6 mile Dopey Challenge in Disney here Want to work with Dr. Duane as your running physical therapist and coach with structured achilles rehab, strength, nutrition, and a run plan with full support and accountability to overcome your IT Band Syndrome and keep it from coming back again? Book a call and learn more about Healthy Runner coaching here Connect with Dr. Duane: - Instagram - @sparkhealthyrunner - Sign up for the Healthy Runner Newsletter - Join our Healthy Runner Facebook Community - Subscribe to our YouTube Channel - duane@sparkhealthyrunner.com - www.sparkhealthyrunner.com

If you're training for a marathon, this episode could save you months of frustration and help you reach the starting line healthy and ready to perform your best. Joining me for his fourth appearance on the Healthy Runner Podcast is marathon coach Jason Fitzgerald, founder of Strength Running, USATF-certified coach, and 2:39 marathoner. Together, we answer some of the biggest questions marathon runners have, including: ✅ Why runners hit the wall around mile 20 ✅ The marathon workouts that actually matter (and the ones you can stop stressing about) ✅ How to structure your long runs for maximum benefit ✅ Zone 2 vs. threshold training and how much of your running should actually be easy ✅ Why strength training is a game changer for marathon performance and injury prevention ✅ How runners over 40 can train smarter, recover better, and stay healthy throughout marathon training Throughout the conversation, Jason shares the coaching strategies he uses to help runners perform their best, while I provide the physical therapy perspective on reducing injury risk, improving recovery, and building a body that's ready for the demands of 26.2 miles. Whether you're training for your first marathon or chasing a new personal best, you'll leave this episode with practical strategies you can immediately apply to your training. 🎁 FREE RESOURCE: Marathon Training Guide Want a clear, proven roadmap to train smarter and feel strong on race day? Download your Ultimate Marathon Training Guide to Master Your Marathon Feeling Strong This free guide is designed for both beginner and advanced runners who want to achieve their marathon goals while staying healthy and injury-free. Claim your free copy here! A big thanks to CurraNz for your support for this episode! Want to know my favorite recovery supplement for runners? CurraNz is New Zealand's natural running supplement made of a strong antioxidant (polyphenol anthocyanin) found within blackcurrants. Learn more about the real science behind blackcurrant extract in my interview with Fleur Cushman in episode 233 on the Healthy Runner Podcast. Click here and use code HEALTHYRUNNER for 20% off your first order! If you're ready for structured strength plans, progressive return-to-run programming, and coaching support so you're not guessing week to week, join the Healthy Runner Academy waitlist Looking for 1-on-1 guidance, structure, support, and accountability? Check out our signature Spark Healthy Runner Coaching here! 👋🏼 New here? I'm Dr. Duane Scotti, former physical therapy professor turned full-time running coach, running physical therapist, and 8x marathoner 🏅 I help everyday runners stop nagging injuries, get stronger, and finally feel confident in their training by blending rehab-level expertise with performance training. If you found this helpful, make sure to follow the Healthy Runner Podcast and share this episode with a runner who needs to hear it. Links and Resources from the show: - Learn more about Jason and Strength Running - Follow Jason on Instagram - Watch Strength Running videos on YouTube - Listen to the Strength Running podcast Listen to my previous episode about building mental resilience for running with Jason Listen to my previous episode about injury prevention with Jason Listen to my previous episode with Jason about Strength Training as Power Training for running here! Connect with Dr. Duane: - Instagram - @sparkhealthyrunner - Sign up for the Healthy Runner Newsletter - Join our Healthy Runner Facebook Community - Subscribe to our YouTube Channel - duane@sparkhealthyrunner.com - www.sparkhealthyrunner.com

Grab your FREE Ultimate Marathon Training Guide to Master Your Marathon Feeling Strong! Last week, I did something I never thought I would do. I stepped off the course at mile 13.1 of the Buffalo Marathon and recorded my first ever DNF. After completing seven marathons, I finally had a race that didn't go according to plan. But here's the crazy part... Just six days later, I found myself standing on another marathon starting line. And by the end of that race, I crossed the finish line of marathon number eight. In this episode, I share the full story behind my first DNF, why I made the difficult decision to stop, why I chose to run another marathon less than a week later, and the biggest lessons I learned from my entire spring marathon training cycle. If you've ever had a race not go according to plan, struggled with setbacks during training, or felt like one bad race erased months of hard work, this episode is for you. You'll learn: ✅ Why knowing when to stop is not quitting ✅ Why one race does not define your fitness or your training cycle ✅ The mindset shift that helped me move forward after my first DNF ✅ What I learned about marathon fatigue, fueling, and reflux management ✅ What worked during this training cycle and what I'll be changing before Wineglass Marathon this fall ✅ Why staying healthy may be the biggest marathon win of all The biggest lesson? One race does not define you as a runner. Whether you're training for your first marathon, chasing a PR, or simply trying to stay healthy and consistent, I hope this episode reminds you that setbacks don't erase progress and that resilience is built when things don't go according to plan. Want Dr. Duane to answer your question on the podcast? Submit questions here If you're ready for structured strength plans, progressive return-to-run programming, and coaching support so you're not guessing week to week, join the Healthy Runner Academy waitlist Looking for 1-on-1 guidance, structure, support, and accountability? Check out our signature Spark Healthy Runner Coaching here! Episodes and Resources mentioned in this episode: Listen to my previous episode on marathon strength training guide: run stronger with these 3 essentials here! Listen to my previous episode race recap running a 23 minute PR at the Cape Cod Marathon here! Listen to my previous episode on conquering 48.6 miles as part of the Dopey Challenge here! Listen to my previous episode on the race day mistake most runners don't see coming here! 👋🏼 New here? I'm Dr. Duane Scotti, former physical therapy professor turned full-time running coach, running physical therapist, and 8x marathoner 🏅 I help everyday runners stop nagging injuries, get stronger, and finally feel confident in their training by blending rehab-level expertise with performance training. If you found this helpful, make sure to follow the Healthy Runner Podcast and share this episode with a runner who needs to hear it. Connect with Dr. Duane: - Instagram - @sparkhealthyrunner - Sign up for the Healthy Runner Newsletter - Join our Healthy Runner Facebook Community - Subscribe to our YouTube Channel - duane@sparkhealthyrunner.com - www.sparkhealthyrunner.com

Do you feel like every run needs to be hard in order to get faster? If so… that might be exactly why you're stuck. In this episode, I'm joined by run coach Carolyn Coffin to tackle one of the biggest myths in running: That you need to suffer through every workout to see results. We break down why "party pace" is that conversational, enjoyable effort isn't just for beginners… it's actually one of the most powerful tools to help you run faster, stay consistent, and avoid burnout. If your training has been feeling more like a grind than something you enjoy, this episode will shift how you think about performance. Because the truth is… You don't need to choose between running happy and chasing a PR. 🎯 In this episode, you'll learn: - Why running harder isn't always the answer to getting faster - What "party pace" really means (and how to use it correctly) - The biggest mistake runners make with easy runs - How much of your training should actually feel easy - Where easy running stops being enough (the "ceiling" most runners miss) - How to balance performance and enjoyment in your training - Why enjoying your runs can actually improve your results - A simple shift you can make this week to train smarter For runners who want to: - Run faster without burning out - Stay consistent and avoid injury - Feel stronger and more confident in their training - Actually enjoy the process of running again 🎁 FREE RESOURCE: Marathon Training Guide Want a clear, proven roadmap to train smarter and feel strong on race day? Download your Ultimate Marathon Training Guide to Master Your Marathon Feeling Strong This free guide is designed for both beginner and advanced runners who want to achieve their marathon goals while staying healthy and injury-free. Claim your free copy here! Listen to my previous episode with Carolyn on why older runners can get faster here! Listen to my previous episode with Carolyn as we celebrated 200 episodes here! Listen to my previous episode with Carolyn about running terminology 101 here! If you're ready for structured strength plans, progressive return-to-run programming, and coaching support so you're not guessing week to week, join the Healthy Runner Academy waitlist Looking for 1-on-1 guidance, structure, support, and accountability? Check out our signature Spark Healthy Runner Coaching here! 👋🏼 New here? I'm Dr. Duane Scotti, former physical therapy professor turned full-time running coach, running physical therapist, and 7x marathoner 🏅 I help everyday runners stop nagging injuries, get stronger, and finally feel confident in their training by blending rehab-level expertise with performance training. If you found this helpful, make sure to follow the Healthy Runner Podcast and share this episode with a runner who needs to hear it. Connect with Carolyn Coffin: Email Carolyn: inspiredsolescast@gmail.com Inspired Soles Instagram: @inspiredsolescast Carolyn's Instagram: @carolyn.c.coffin Connect with Dr. Duane: - Instagram - @sparkhealthyrunner - Sign up for the Healthy Runner Newsletter - Join our Healthy Runner Facebook Community - Subscribe to our YouTube Channel - duane@sparkhealthyrunner.com - www.sparkhealthyrunner.com

[Download] The IT Band Fix for Runners Struggling with IT band pain while running and wondering if you should stop… or push through? In this episode, I'm breaking down exactly what you should do if you're dealing with IT band syndrome as a runner. Because here's the truth most runners don't hear: 👉🏼 You do NOT always need to stop running. But you DO need to know how to adjust your training the right way. As a running physical therapist and coach, I've helped hundreds of runners get out of that frustrating start stop cycle and back to consistent, pain free running. And the runners who recover the fastest are not the ones who completely rest… they're the ones who follow a structured plan. Inside this episode, I'll walk you through my Pain Traffic Light system so you know exactly when to run, when to modify, and when to rest. Then I'll show you a step by step return to run plan so you can keep your fitness, avoid setbacks, and actually fix the root cause of your IT band pain. If you've ever asked yourself: -Should I run with IT band pain? -How long should I rest IT band syndrome? -Why does my outer knee hurt when I run? This episode is for you. 🎯 What You'll Learn - Why your IT band is NOT the real problem - The biggest mistake runners make with IT band syndrome - How to tell if you should run today (green, yellow, red light) - Exactly how to modify your runs without losing fitness - A 3 phase return to run protocol that actually works - How cadence and stride impact IT band stress - The role of hip strength in fixing IT band pain for good 🎁 Download my free ITB guide here! If you're ready for structured strength plans, progressive return-to-run programming, and coaching support so you're not guessing week to week, join the Healthy Runner Academy waitlist Return to Running Program without IT Band Pain here 🎥 5 Minute Warm Up Before Running (Follow Along) Listen to my previous episode on conquering marathon training without IT Band Syndrome here! Listen to my previous episode on unraveling the mystery between Runners Knee vs. ITBS here Listen to my previous episode on 4 can't miss tips for IT band syndrome here! Listen to my previous episode on run walk run with Jeff Galloway here Watch how Josmany went from IT band injury to pain-free marathon here Watch how Stephanie went from IT band pain with every long run to conquering the 48.6 mile Dopey Challenge in Disney here Want to work with Dr. Duane as your running physical therapist and coach with structured achilles rehab, strength, nutrition, and a run plan with full support and accountability to overcome your IT Band Syndrome and keep it from coming back again? Book a call and learn more about Healthy Runner coaching here Connect with Dr. Duane: - Instagram - @sparkhealthyrunner - Sign up for the Healthy Runner Newsletter - Join our Healthy Runner Facebook Community - Subscribe to our YouTube Channel - duane@sparkhealthyrunner.com - www.sparkhealthyrunner.com Listen & Subscribe: Apple Podcasts Spotify YouTube Amazon Music Website

Most runners think once you hit 50… your best running years are behind you. It's time to slow down. Run less. Lower expectations. But what if that's completely wrong? In this episode, I sit down with RRCA Certified Running Coach and Spark Healthy Runner coach, Colleen Masse , who started marathon training at 50… and has since completed 22 marathons, including all six World Marathon Majors (Berlin, London, Tokyo, Chicago, New York, and Boston). But this isn't just a story about big races. It's about what's actually possible when you train smart, stay consistent, and build a strong, durable body. We dive into how Colleen went from thinking she hated racing… to finding purpose, joy, and community in running during a major life transition. And more importantly, we break down exactly how she's been able to stay healthy while doing it. In this episode, you'll learn: -How to start running or return to running after 50 -The key differences in marathon training after 40 and 50 -How to build durability and avoid the injury cycle -Why masters runners may actually have an advantage -How to balance training with a full time career and family -The mindset shift from pressure to purpose in your running If you've ever wondered if it's "too late" to chase big running goals… this episode will change your perspective. Your strongest chapter might still be ahead. 🎧 Listen now and start building a stronger, healthier running body. Listen to my previous episode on Beginner Marathon Training here! Listen to my previous episode on Advanced Marathon Training here! Listen to my previous episode on how older runners can still get faster here! Listen to my previous episode on marathon injury prevention here! Listen to my previous episode on marathon strength training guide: run stronger with these 3 essentials here! There are six steps to growing in your running journey so you can enjoy it and stay healthy! Learn them here ! Looking for 1-on-1 guidance, structure, support, and accountability? Check out our signature Spark Healthy Runner Coaching here! Connect with Coach Colleen: - Instagram: @colleenrunstheworld - Facebook: Running Adventures of a 50 Something Women - Healthy Runner Facebook Community Connect with Dr. Duane: - Instagram - @sparkhealthyrunner - Sign up for the Healthy Runner Newsletter - Join our Healthy Runner Facebook Community - Subscribe to our YouTube Channel - duane@sparkhealthyrunner.com - www.sparkhealthyrunner.com Listen & Subscribe: Apple Podcasts Spotify YouTube Amazon Music Website

[Download] Half Marathon Training Kickstart Kit: Start Strong and Stay Injury Free! Still feeling sore, tired, and beat up after your runs? It's probably not your training… It's your recovery. Most runners think recovery means stretching or foam rolling… But real recovery is what allows your body to adapt, get stronger, and stay injury free. 👉🏼 Training is the stimulus 👉🏼 Recovery is where adaptation happens Miss this… and you don't get fitter — you just get more fatigued. 🎯 In This Episode, You'll Learn: ✔️ Why you're still sore after long runs ✔️ How many rest days you actually need ✔️ The most powerful recovery tool you're probably missing ✔️ Simple strategies to feel better and train consistently Download the Recovery Blueprint: https://learn.sparkhealthyrunner.com/recovery Listen to my previous episode on Half Marathon Strength Training Here Listen to my previous episode on Half Marathon Follow Through Here Listen to my previous episode on Half Marathon Training for Beginners Here Listen to my previous episode on determining if you are ready to run your first half marathon here! Listen to my previous episode on half marathon fueling here! Listen to my previous episode on the top 5 half marathon mistakes to avoid here! Listen to my previous episode on unlocking my fastest half marathon time in 7 years here! Listen to my previous episode on half marathon prep the week before your race here! Want Structured Support? Inside the Healthy Runner Academy , you get: - Stage-based strength plans - Run programming that matches your life - Expert coaching guidance - A supportive community of runners training smart Learn more and join the waitlist here! A big thanks to Naboso for your support for this episode! Want to know how I prioritize foot recovery? Neuro ball, recovery socks, and toe splays from Naboso ! Also, 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 - Sign up for the Healthy Runner Newsletter - Join our Healthy Runner Facebook Community - Subscribe to our YouTube Channel - duane@sparkhealthyrunner.com - www.sparkhealthyrunner.com Listen & Subscribe: Apple Podcasts Spotify YouTube Amazon Music Website

If you're a female runner and lately running feels harder than it used to, you're not alone. More fatigue. Slower pace. Longer recovery. Sleep disruption. Changes in body composition. For many women, these shifts begin during perimenopause , a stage that can start earlier than most runners realize. The problem is that most training plans never account for these hormonal changes, leaving many runners feeling frustrated and wondering if their best running days are behind them. The good news is they are not. In this episode, Dr. Duane Scotti sits down with our newest addition to the Spark Healthy Runner team, Coach Emily to demystify running through perimenopause. Emily Fox is a UESCA Certified Running Coach, ACSM Certified Personal Trainer, yoga instructor, marathoner, and mom who is passionate about helping women stay strong, injury free, and confident through every season of life. Together we break down what female runners need to understand about training during perimenopause and how to adapt your training so you can continue progressing, feeling strong, and chasing big goals. In this episode, we discuss: - What perimenopause is and when female runners may begin noticing changes - Common symptoms runners experience such as fatigue, slower pace, and longer recovery - Why strength training becomes even more important during this stage - How protein, nutrition, and recovery influence performance - How to balance training, career, family, and self care during this busy season of life - Why your best running may still be ahead of you with the right training approach Perimenopause does not mean your running has to decline. With the right strength training, smart programming, and support, many women continue to run strong and even set new personal records. Listen to my previous episode on running through menopause here! Listen to my previous episode on weighted vest training for runners here! Listen to my previous episode on how older runners can still get faster here! Listen to my previous episode on 5 recovery essentials ever runner over 40 needs here! There are six steps to growing in your running journey so you can enjoy it and stay healthy! Learn them here ! Looking for 1-on-1 guidance, structure, support, and accountability? Check out our signature Spark Healthy Runner Coaching here! A big thanks to ucan for your support for this episode! Want to know what we recommend to our athletes during hard 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 Emily: - Instagram: @emfox87 - Healthy Runner Facebook Community Connect with Dr. Duane: - Instagram - @sparkhealthyrunner - Sign up for the Healthy Runner Newsletter - Join our Healthy Runner Facebook Community - Subscribe to our YouTube Channel - duane@sparkhealthyrunner.com - www.sparkhealthyrunner.com Listen & Subscribe: Apple Podcasts Spotify YouTube Amazon Music Website

[Download] The Ultimate Achilles Guide for Runners If you've been told the only way to fix Achilles tendonitis is to stop running… this episode might completely change how you think about healing. One of the biggest myths in the running world is that you can't run with Achilles pain. But in most cases, total rest doesn't build a stronger tendon, it actually reduces its load tolerance and keeps you stuck in the frustrating start-stop injury cycle. In this episode, I break down: - Why total rest can make Achilles tendinopathy worse - The real reason your pain keeps coming back - The 3 signs it's SAFE to run with Achilles pain - The difference between insertional vs midportion Achilles tendinopathy - How to modify running without making your symptoms worse - The exact strengthening principles that rebuild tendon capacity - When you actually SHOULD stop running You'll also hear real runner success stories from inside our Healthy Runner community who went from fearing their running days were over… to rebuilding strength and returning to racing pain free. If you're wondering: Can I run with Achilles tendonitis? Is it safe to run with Achilles pain? How do I heal without completely shutting it down? This episode gives you the clarity and structure you need. Because tendons don't heal from avoidance. They heal from smart, progressive loading. 🎁 Download my free Achilles guide here! If you're ready for structured strength plans, progressive return-to-run programming, and coaching support so you're not guessing week to week, join the Healthy Runner Academy waitlist Return to Running Program without Achilles Pain here Listen to my previous episode answering the most common achilles questions answered here! Listen to my previous episode on insertional achilles tendinopathy treatment here! Listen to my previous episode on the Best Running Shoes for Achilles Tendonitis Listen to my previous episode on Running Again After Insertional Achilles Tendinopathy Surgery with Tina Muir Listen to my previous episode with Lisa who overcame achilles tendonitis to run double digit long runs for the first time in her life! Learn how to get rid of achilles pain to run pain free in 5 minutes! Want to work with Dr. Duane as your running physical therapist and coach with structured achilles rehab, strength, nutrition, and a run plan with full support and accountability to overcome your achilles tendonitis and keep it from coming back again? Book a call and learn more about Healthy Runner coaching here Connect with Dr. Duane: - Instagram - @sparkhealthyrunner - Sign up for the Healthy Runner Newsletter - Join our Healthy Runner Facebook Community - Subscribe to our YouTube Channel - duane@sparkhealthyrunner.com - www.sparkhealthyrunner.com Listen & Subscribe: Apple Podcasts Spotify YouTube Amazon Music Website

[Download] Half Marathon Training Kickstart Kit: Start Strong and Stay Injury Free! What's the real goal of half marathon training? It's not pace. It's not mileage. It's preventing breakdown. Because if you're injured heading into race day… you won't hit your goals. In this episode, Dr. Duane Scotti breaks down why strength training is the most misunderstood and most powerful tool in half marathon training. You'll learn: ✅ Why 7 out of 10 half marathon runners get injured ✅ How strength training increases durability and prevents common running injuries ✅ The simple weekly strength structure that works for busy runners ✅ How strength improves running efficiency (so pace feels easier) ✅ Why strength training helps you finish strong on race day Dr. Duane also shares a real runner success story showing how the right strength system helped an athlete handle hills, stay consistent, and conquer race day feeling strong. If you've been skipping strength training… or doing random workouts that don't match your running… this episode will give you clarity and a plan. Listen to my previous episode on Half Marathon Follow Through Here Listen to my previous episode on Half Marathon Training for Beginners Here Listen to my previous episode on determining if you are ready to run your first half marathon here! Listen to my previous episode on half marathon fueling here! Listen to my previous episode on the top 5 half marathon mistakes to avoid here! Listen to my previous episode on unlocking my fastest half marathon time in 7 years here! Listen to my previous episode on half marathon prep the week before your race here! Want Structured Support? Inside the Healthy Runner Academy , you get: - Stage-based strength plans - Run programming that matches your life - Expert coaching guidance - A supportive community of runners training smart Learn more and join the waitlist here! Connect with Dr. Duane: - Instagram - @sparkhealthyrunner - Sign up for the Healthy Runner Newsletter - Join our Healthy Runner Facebook Community - Subscribe to our YouTube Channel - duane@sparkhealthyrunner.com - www.sparkhealthyrunner.com Listen & Subscribe: Apple Podcasts Spotify YouTube Amazon Music Website

[Download] The Ultimate Recovery Guide for Runners Does your hip pain disappear with rest… only to return a few miles into your next run? You are not alone. In this episode, Dr. Duane Scotti sits down with physical therapist, run coach, and hip specialist Dr. Sarah from Legacy Rehab and Performance to break down why hip pain is so common in women runners and why traditional advice like rest and stretching often fails. You will learn: - The top reasons hip pain keeps coming back in women runners - Why stretching alone does not fix the real problem - How hip, core, and glute strength influence running mechanics - The key strength categories women runners need (heavy compound, unilateral, and stability work) - Simple tests to know if you are truly ready to return to running - Red flags that mean you are progressing too fast If you are stuck in the cycle of resting, returning, and re-injuring your hip, this episode will give you a clearer, smarter path forward so you can rebuild strength, run with confidence, and stay healthy for the long run. Grab Sarah's free Empowered Runners Checklist Want to run stronger, faster, and injury-free? The Healthy Runner Academy gives you a proven system to stay consistent, prevent injuries, and build strength with expert coaching and a supportive running community. Join the waitlist to be first in line when doors open (only 3x/year) and get a special bonus. Related Resources: Listen to my previous episode with Gretchen to learn how she got over her hip pain here! Listen to my previous episode on 4 essential hip mobility exercises for tight hips here! Listen to my previous episode on the secret to stronger hips revealed here! Listen to my previous episode on injury prevention for marathon training here! Sign up for Free Healthy Runner Newsletter here! ➡︎ https://sparkhealthyrunner.com/newsletter/ A big thanks to the Amino Company for your support for this episode! If you have heard from any of the runners who I help with stubborn PHT, I always recommend they supplement our training with HEAL from the Amino Company . Heal is an amino acid, whey and creatine based formulation designed to reduce recovery times and improve physical function after injuries by accelerating muscle repair while helping maintain a healthy inflammatory response. Click here and use code HEALTHYRUNNER for 30% off your entire Amino Company order! Connect with Dr. Sarah: Instagram & Threads: @thehipdocsarah Website: https://legacyrehabandperformance.com/ Email: sarah@legacyrehabandperformance.com YouTube: https://www.youtube.com/@Dr.Sarah_TheHipDoc Legacy Running Podcast on Apple Legacy Running Podcast on Spotify Connect with Dr. Duane: - Instagram - @sparkhealthyrunner - Sign up for the Healthy Runner Newsletter - Join our Healthy Runner Facebook Community - Subscribe to our YouTube Channel - duane@sparkhealthyrunner.com - www.sparkhealthyrunner.com Listen & Subscribe: Apple Podcasts Spotify YouTube Amazon Music Website

Training for RunDisney? Download my FREE Ultimate RunDisney Training Playbook and learn how to train for the entire Disney experience…not just the miles 🏰🔋 Most runners go into RunDisney Marathon Weekend just hoping to survive it. In this episode, I share how I completed the 2026 Dopey Challenge , four races totaling 48.6 miles and finished feeling strong, durable, and pain free. This is not just a race recap. It is a breakdown of the exact training, fueling, recovery, and race strategy decisions that allowed my body to handle four consecutive race days without breaking down. You will hear: - How I structured training after a recent marathon - Why patience and pacing mattered more than fitness - How I approached fueling and recovery across all four races - The biggest mistakes runners make during RunDisney Marathon Weekend - And what actually allows runners to finish strong instead of just surviving You will also hear stories from runners in our community who conquered all 48.6 miles and experienced what is possible when you stop guessing and start training with structure. If you are training for RunDisney Marathon Weekend, the Dopey Challenge, or simply want to run long term without constantly worrying about injuries, this episode will give you a clear blueprint for how to approach big goals with confidence. Grab your FREE RunDisney Marathon Training Guide Here! Want to run stronger, faster, and injury-free? The Healthy Runner Academy provides you the step-by-step system to finally stay consistent, avoid burnout, and prevent nagging injuries… all with expert coaching and a supportive community behind you! Perfect for adult runners who want to: - Stop nagging injuries - Build a resilient running body - Get faster and stronger - Enjoy pain-free, consistent training Join the waitlist today and be first in line when doors open (only 3x/year) + get a special bonus to strengthen your running journey! Episodes and Resources mentioned in this episode: Listen to my previous episode on 6 Steps to Mastering runDisney Training Listen to my previous episode on How to Prepare for RunDisney Marathon Weekend: 7 Race Week Essentials for Dopey Challenge Runners Listen to my previous episode on my 2024 Disney Marathon Weekend Recap Conquering the Dopey Challenge Listen to my previous episode on what to do after you sign up for the Dopey challenge Watch how Sonya overcame her fears to finish her first marathon in Disney by getting stronger not only physically but mentally here! Watch how Dipti went from chronic shin splints for over a year to running the Disney Dopey Challenge in 6 months here! Watch how Stephanie went from IT band pain with every long run to conquering the 48.6 mile Dopey Challenge here! A big thanks to ucan for your support for this episode! Want to know what we recommend to our athletes during hard 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 Dr. Duane: - Instagram - @sparkhealthyrunner - Sign up for the Healthy Runner Newsletter - Join our Healthy Runner Facebook Community - Subscribe to our YouTube Channel - duane@sparkhealthyrunner.com - www.sparkhealthyrunner.com Listen & Subscribe: Apple Podcasts Spotify YouTube Amazon Music

Join The Half Marathon Follow-Through Formula (FREE 4-Day Challenge) If you've trained for a half marathon before but didn't follow through, this episode will change how you think about training. In this episode of the Healthy Runner Podcast, Dr. Duane Scotti breaks down the real reason half marathon training falls apart for so many runners (it has nothing to do with motivation or discipline). Most runners are committed and driven, but they're missing a system that actually fits real life. You'll learn why relying on motivation leads to burnout, how skipping strength and recovery increases injury risk, and what it really takes to stay consistent when life gets busy. Inside the episode, you'll discover: - Why most half marathon training plans fail - The 5 biggest mistakes that cause runners to fall off - How to build a realistic weekly training schedule - Why strength and recovery are essential for consistency - How to adjust training without quitting when setbacks happen Duane also shares a real runner success story and invites you to join a free 4-Day Challenge, The Half Marathon Follow-Through Formula , designed to help you stop feeling stuck and finish strong in 2026. If you want to stop starting over and finally follow through on your half marathon goals, this episode is for you. 🎧 Listen now and take the first step toward making 2026 different. [Download] Half Marathon Training Kickstart Kit: Start Strong and Stay Injury Free! Join the Waitlist and learn more about Half Marathon Group Coaching Here Listen to my previous episode on Half Marathon Training for Beginners Here Listen to my previous episode on determining if you are ready to run your first half marathon here! Listen to my previous episode on half marathon fueling here! Listen to my previous episode on the top 5 half marathon mistakes to avoid here! Listen to my previous episode on unlocking my fastest half marathon time in 7 years here! Listen to my previous episode on half marathon prep the week before your race here! Want to run stronger, faster, and injury-free? The Healthy Runner Academy gives you a proven system to stay consistent, prevent injuries, and build strength with expert coaching and a supportive running community. Join the waitlist to be first in line when doors open (only 3x/year) and get a special bonus. A big thanks to ucan for your support for this episode! Want to know what we recommend to our athletes during hard 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 Dr. Duane: - Instagram - @sparkhealthyrunner - Sign up for the Healthy Runner Newsletter - Join our Healthy Runner Facebook Community - Subscribe to our YouTube Channel - duane@sparkhealthyrunner.com - www.sparkhealthyrunner.com Listen & Subscribe: Apple Podcasts Spotify YouTube Amazon Music Website

Training for RunDisney? Download my FREE Ultimate RunDisney Training Playbook and learn how to train for the entire Disney experience…not just the miles 🏰🔋 Preparing for RunDisney Marathon Weekend or taking on the Dopey Challenge? Dr. Duane Scotti breaks down the 7 race week essentials that every Disney runner must know from how to taper the right way, to what to eat each day, to the weather, packing, and logistics that make RunDisney so unique. Learn how to avoid the common mistakes that drain energy, derail race week, or increase your injury risk, and instead run each magical mile with confidence, gratitude, and joy. Whether you're running the 5K, 10K, Half, Full, Goofy, or Dopey, this episode will help you feel prepared, strong, and ready to conquer Marathon Weekend the smart way. ✅ Subscribe for more marathon training tips, injury prevention, and smarter strength strategies. Grab your FREE RunDisney Race Ready Checklist Here! Want Dr. Duane to answer your question on the podcast? Submit questions here Want to run stronger, faster, and injury-free? The Healthy Runner Academy provides you the step-by-step system to finally stay consistent, avoid burnout, and prevent nagging injuries… all with expert coaching and a supportive community behind you! Perfect for adult runners who want to: - Stop nagging injuries - Build a resilient running body - Get faster and stronger - Enjoy pain-free, consistent training Join the waitlist today and be first in line when doors open (only 3x/year) + get a special bonus to strengthen your running journey! Episodes and Resources mentioned in this episode: Listen to my previous episode on 6 Steps to Mastering runDisney Training Listen to my previous episode on my Disney Marathon Weekend Recap Conquering the Dopey Challenge Listen to my previous episode on what to do after you sign up for the Dopey challenge Listen to my previous episode with Jeff Galloway on how to implement the run walk run method for Disney training Listen to my previous episode on marathon strength training guide: run stronger with these 3 essentials here! Watch how Sonya overcame her fears to finish her first marathon in Disney by getting stronger not only physically but mentally here! Watch how Dipti went from chronic shin splints for over a year to running the Disney Dopey Challenge in 6 months here! Watch how Stephanie went from IT band pain with every long run to conquering the 48.6 mile Dopey Challenge here! A big thanks to Naboso for your support for this episode! Want to know how I prioritize achilles and foot health to prevent & heal achilles tendonitis? Kinesis board and toe splays from Naboso ! Naboso's 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 - Sign up for the Healthy Runner Newsletter - Join our Healthy Runner Facebook Community - Subscribe to our YouTube Channel - duane@sparkhealthyrunner.com - www.sparkhealthyrunner.com Listen & Subscribe: Apple Podcasts Spotify YouTube Amazon Music

Join the waitlist for Healthy Runner Academy Here! If you have ever trained perfectly… only to fall short of your goal on race day… this episode is for you. I am breaking down my Philadelphia Marathon, the lessons that cost me a PR and the wins that set me up to come back even stronger. Inside, you will learn: • The exact moment my race slipped away • How I managed pacing, fueling, and hydration with zero cramps (until I didn't) • The elevation traps most runners underestimate in Philly • Why "middle mile mindset" can make or break your race • What I will do differently next time, so you can too Race day results are never just about fitness. mindset, strategy, focus, and adaptability all play a huge role once the marathon gets real. Whether you are shooting for a PR or simply trying to run your next marathon feeling strong, this recap gives you the real behind the scenes (not just the highlight reel). ✅ Subscribe for more marathon training tips, injury prevention, and smarter strength strategies. Grab your FREE Ultimate Marathon Training Guide to Master Your Marathon Feeling Strong! 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 run stronger, faster, and injury-free? The Healthy Runner Academy provides you the step-by-step system to finally stay consistent, avoid burnout, and prevent nagging injuries… all with expert coaching and a supportive community behind you! Perfect for adult runners who want to: - Stop nagging injuries - Build a resilient running body - Get faster and stronger - Enjoy pain-free, consistent training Join the waitlist today and be first in line when doors open (only 3x/year) + get a special bonus to strengthen your running journey! Episodes and Resources mentioned in this episode: Listen to my previous episode on the race day mistake most runners don't see coming here! Listen to my previous episode on 7 lessons learned from not running for 42 days here! Download THE Ultimate Guide to Running Healthy without Achilles Pain Listen to my previous episode on marathon strength training guide: run stronger with these 3 essentials here! Listen to my previous episode race recap running a 23 minute PR at the Cape Cod Marathon here! Listen to my previous episode on conquering 48.6 miles as part of the Dopey Challenge here! A big thanks to CurraNz for your support for this episode! Want to know my favorite recovery supplement for runners? CurraNz is New Zealand's natural running supplement made of a strong antioxidant (polyphenol anthocyanin) found within blackcurrants. Learn more about the real science behind blackcurrant extract in my interview with Fleur Cushman in episode 233 on the Healthy Runner Podcast. Click here and use code HEALTHYRUNNER for 20% off your first order! Connect with Dr. Duane: - Instagram - @sparkhealthyrunner - Sign up for the Healthy Runner Newsletter - Join our Healthy Runner Facebook Community - Subscribe to our YouTube Channel - duane@sparkhealthyrunner.com - www.sparkhealthyrunner.com Listen & Subscribe: Apple Podcasts Spotify YouTube Amazon Music Website