Healthy Runner Podcast

🎁 FREE Post Race Reflection Worksheet → Download Here Your finish time tells you how fast you ran. Your reflection tells you how you can GROW! After finishing my 9th marathon at Wineglass, just 2 minutes shy of my PR, I discovered something powerful. Even though I missed my traditional marathon PR, I actually ran an AGE-GRADED PR at 46! And it reminded me why EVERY runner should take the time to reflect after a race. In this episode of the Healthy Runner Podcast, I'm walking you through 5 post race reflection questions to help you celebrate your wins, learn from your challenges, and become a stronger, healthier, and more confident runner. You'll learn: ✅ Why reflecting after a race is just as important as preparing for one ✅ How to identify what went well during your training and on race day ✅ What my biggest Wineglass Marathon mistake taught me about race strategy ✅ Why life stress, sleep, and recovery matter when evaluating your performance ✅ How I used mental toughness strategies to push through miles…

FREE Marathon Training Guide: Train Smarter & Race Strong → Download Here You can be in the best shape of your life and still miss your marathon goal if you don't execute properly on race day. So how do you take months of training and turn that fitness into your best possible marathon? In this episode of the Healthy Runner Podcast, I sit down with 2:19 marathoner, running coach, and writer Peter Bromka to break down how to race your marathon for peak performance. Peter shares lessons from years of racing, coaching, studying, and writing about the marathon. He also includes why this distance is so difficult to get right and what separates being marathon-fit from actually executing a great race. In this episode, you'll learn: - What to do (and avoid) during the final 24–48 hours before your marathon - How the first 3–5 miles should feel so you don't make the classic mistake of starting too fast - What to focus on during miles 6–18 when you're feeling good but still have a long way to go - How to approach the…

FREE Marathon Training Guide: Train Smarter & Race Strong → Download Here Are you a few weeks away from your half marathon or marathon and suddenly wondering if you're running too little? Welcome to the taper crazies! After months of long runs, speed workouts, and strength training, reducing your training before race day can feel completely backwards. You may start wondering if you're losing fitness, whether you should squeeze in one more long run, or why your legs suddenly feel heavy. But here's the key: You don't get faster during your taper by squeezing in more fitness. You get faster by allowing the fitness you've already built to finally show up on race day. In Episode 309 of the Healthy Runner Podcast, Dr. Duane Scotti breaks down Tapering 101 and shows you how to reduce fatigue while maintaining the fitness you worked so hard to build. In this episode, you'll learn: -How long to taper before a half marathon or marathon -How much to reduce your weekly running mileage -Whether you should keep speed work…

[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…

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,…

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…

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…

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…

[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…

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…

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…

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"…

[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:…

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…

[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…

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…

[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…

[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…

[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,…

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…

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…

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…

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…

Should you run or walk with a weighted vest to get stronger or faster? Or is it just another social media fitness fad that can lead to injury? In this episode, Dr. Duane Scotti sits down with Coach Cat from the Spark Healthy Runner team to break down the science behind weighted vest training for runners. Together, they uncover what fitness influencers often get wrong and explain when (and how) a weighted vest might actually be helpful — and when it can do more harm than good. You'll learn: - Whether weighted vests really help with bone density, weight loss, or speed - Why runners over 40 should be cautious before adding extra load - The truth behind "1 pound adds 4 pounds of pressure" on your joints - Safe alternatives to build strength without increasing injury risk - A simple, evidence-based way to strengthen your running body year-round If you've ever wondered whether a weighted vest can take your training to the next level or just add unnecessary stress to your joints, this episode is for you. 🎧 Tune in…

[Download] the Ultimate Guide to Mastering Your Marathon Feeling Strong Are you unintentionally sabotaging your marathon with fueling mistakes? You're not alone. Most runners over 40 struggle with energy crashes, GI issues, cramping, or bonking — and it has nothing to do with fitness and everything to do with fueling. In this episode, I'm joined by sports nutritionist, exercise physiologist, and speaker Jenn Giles, who specializes in marathon fueling for masters runners. Together, we break down the most common marathon nutrition mistakes and exactly how to fuel smarter so you can run strong from start to finish. ✅ Here's what you'll learn: - The biggest fueling mistakes runners over 40 make (and how to fix them) - Why bonking is totally preventable — if you follow this strategy - Carb loading mistakes that cause race day disaster (and what to do instead) - Exactly how many carbs per hour your body needs during a marathon - Gel vs. chews vs. real food — what REALLY works? - How underfueling leads to injuries,…

[Download] The Ultimate Marathon Guide to Master Your NYC Marathon Feeling Strong! Are you running the TCS New York City Marathon this year? Whether it's your first 26.2 or your fifth, this episode is your complete survival guide to race day — from the ferry ride to the finish line in Central Park! Coach Whitney LaCombe from the Spark Healthy Runner coaching team joins Dr. Duane Scotti to break down everything you need to know to make race day smooth, confident, and unforgettable. We cover: 🏃‍♀️ Race morning logistics — what time to leave, what to bring, and how to handle the start village chaos 🗽 Course experience — where the hills really hit, what the crowds are like, and how to pace yourself across the five boroughs 🎽 Expo essentials — what's worth seeing (and skipping) before race day 💧 Race strategy — fuel, hydration, and mindset tips to avoid hitting the wall 🎉 Post-race recovery & meetup tips — how to reunite with family, manage soreness, and celebrate your finish Coach Whitney has conquered NYC twice…

Want to keep running strong for decades — without dealing with the same nagging injuries? In this powerful conversation, I sat down with Coach Sara Manderscheid on the Elevate Your Running Podcast to talk all about how to make running a lifelong pursuit. We dive deep into: - How to adapt your training as you age so you can stay strong and confident in every season of life - Why strength and plyometric work are non-negotiable for injury prevention - How to tell the difference between "normal" soreness and red flags that mean you need to pause - The key mindset shifts that turn setbacks into long-term success Whether you're coming back from injury, feeling frustrated by recurring pain, or simply want to make sure you're still running well into your 40s, 50s, and beyond — this episode will help you build a body that's durable, strong, and built for the long run. 🎁 Grab your FREE 6-Step Plan to GROW in Your Running Journey: learn.sparkhealthyrunner.com/grow Listen to my previous episode with Sara on 5 Recovery…

Do you find yourself running the same loop over and over… and getting bored? In this episode, Coach Duane sits down with coach Lufeng Zou from our Spark Healthy Runner team to uncover the secret to keeping running exciting, purposeful, and fun through smart route planning. You'll learn the 3 types of running routes every runner needs: - Routine Runs — familiar loops that make recovery days stress-free - Workout Routes — purposeful paths for speedwork, hills, and long runs - Exploration Runs — fun adventures (yes, even Strava Art 🎨) that bring joy back to running Whether you're training for your next half marathon or just trying to stay consistent without burning out, this episode will show you how to plan routes that build strength, keep you motivated, and help you run injury-free for life. Hit play, and let's make your running anything but boring! 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…

[Download] The Ultimate Marathon Guide to Master Your Marathon Feeling Strong! Back-to-back world majors — Chicago and NYC — just three weeks apart. How can you train, recover, and show up strong for both without breaking down? In this episode, I sit down with returning guest Rhonda Hunt — run coach, personal trainer, lululemon ambassador, Hyrox coach, and expert in the physiology of menopause. Rhonda is an incredible leader and inspiration for women chasing big running goals beyond menopause, and she's here to share how she's preparing to tackle Chicago and NYC back-to-back. You'll learn: - How to safely train and adjust your plan for multiple marathons close together - Recovery, nutrition, and sleep hacks for masters runners - Age-specific strategies for staying injury-free in your 40s, 50s, and beyond - Strength training and cross-training tips to balance performance and recovery - Real-world lessons from Rhonda's own journey of doubling up on fall marathons If you're a masters runner with ambitious goals…

[Download] 6-Step Plan to Grow in Your Running Journey Most runners skip one of the simplest, fastest ways to get quicker, smoother, and more injury-resistant — strides. In this episode of the Healthy Runner Podcast, Dr. Duane Scotti breaks down everything you need to know about strides — the most underrated tool in your running toolbox. Whether you're chasing a marathon PR, training for your first 5K, or just want to make running feel easier, strides can change the game. You'll learn: -What strides actually are (and what they are NOT) -Why they improve speed, efficiency, and injury resilience at any age -How to perform strides step-by-step -The biggest mistakes runners make when adding strides -How to progress strides safely into your weekly routine If you've ever wondered how to run faster without risking injury — or how to finally make your form feel smooth and powerful — this episode is for you. 🎧 Press play and unlock the secret weapon pro runners use after easy runs! ✅ Download the Ultimate Marathon…

[Download] The Ultimate Recovery Guide for Runners Are you over 40 and feeling like recovery takes longer than it used to? Struggling with lingering aches, slower bounce-backs, or training fatigue that just won't quit? You're not alone — and you don't have to settle for feeling "past your prime." In this episode of the Healthy Runner Podcast, Dr. Duane Scotti is joined by Coach Sara Manderscheid, founder of Elevate Your Running Coaching in Boulder, Colorado, to uncover 5 essential recovery secrets every masters runner needs to know. Together, they break down what recovery really looks like in your 40s, 50s, and beyond — and how to shift from frustration to freedom in your running journey. You'll learn: ✅ The most common recovery mistakes runners over 40 make ✅ Specific strategies to reduce soreness and improve consistency ✅ How to build strength and endurance without burning out ✅ What no one tells you about aging and adaptation ✅ Why recovery is your secret weapon for faster, healthier running Whether…

[Download] The Ultimate Achilles Guide for Runners Still dealing with stubborn Achilles pain — even after trying rest, PT, or all the "right" exercises? You're not alone… and chances are, you might be making one of the most common mistakes that's actually stopping your tendon from healing. In this special Q&A episode, Dr. Duane Scotti answers your most asked questions about insertional vs. mid-portion Achilles tendonitis, running with pain, heel drops, shoes, recovery timelines, and more. - Should you stop running completely? - Are heel drops hurting or helping? - How often should you do Achilles exercises? - What's the right way to return to running after a flare-up? You'll also hear inspiring success stories from real runners like: John (who broke a 30-year injury cycle at age 61), Nupoor (who avoided surgery after 2 years of pain), and Carrie (who returned to running after 13 years off!) If you're confused, frustrated, or just want to make sure you're doing the right things — this is the episode for you!…

Ever felt like you did everything right in your training — strength work, recovery, stretching, sleep — and still got injured? You're not alone… and it's not your fault. In this powerful episode of the Healthy Runner Podcast, I'm joined by Dr. Victoria Sekely — a fellow running physical therapist and coach — to unpack the real truth about running injuries that social media often leaves out. We dive deep into: ✅ Why runners still get injured even when they follow "perfect" plans ✅ How social media sets unrealistic expectations around injury prevention ✅ The hidden danger of perfectionism in training ✅ What proactive injury prevention really looks like ✅ How to shift your mindset during setbacks so you can keep moving forward If you're over the guilt, the blame, and the confusion that comes with injuries, this episode will give you a refreshing dose of truth and empowerment. 🎁 Grab my free Ultimate Guide to Returning to Running after Injury here! Listen to my previous episode with Victoria on marathon tips to…

Become a member of Healthy Runner Academy here! Tired of stretching, foam rolling, or buying new shoes — only to still end up injured? In this episode, Dr. Duane Scotti pulls back the curtain on the real system that helps adult runners stay strong, consistent, and injury-free. You'll learn the exact 5-stage framework used inside the Healthy Runner Program to prevent injuries before they start — so you can train smarter, avoid setbacks, and hit your race goals with confidence. Whether you're starting fresh, bouncing back from an injury, or chasing a new PR… this system works because it evolves with you. 🎯 What You'll Learn: Why injury prevention isn't just about stretching or recovery tools How to build a solid foundation before adding mileage or speed The truth about strength training, mobility, and fueling for healthy running A clear 5-stage roadmap you can follow to run for life, pain-free Ready to stop guessing and start running strong? Become a member of Healthy Runner Academy here:…

[Download] The Ultimate Achilles Guide for Runners Is stubborn Achilles pain keeping you from running the way you want to? In this powerful episode, we sit down with a former professional runner and CEO of Running for Real, Tina Muir who shares her personal journey through insertional Achilles tendinopathy — from the frustration of chronic pain to the difficult decision to undergo surgery, and ultimately, her triumphant return to running. You'll hear what it really takes to recover both physically and mentally, how she navigated setbacks, and what made the biggest difference in finally running pain-free. Whether you're managing heel pain now, considering surgery, or want to avoid it altogether, this conversation is filled with real talk, hard-earned wisdom, and hope. 🎯 Plus, don't miss the free resource we created to help you on your own journey: ✅ Download the Ultimate Guide to Running Healthy Without Achilles Pain Return to Running Program without Achilles Pain here Listen to my previous episode with Tina…

Join Team 26.2 before it's too late! 🏃‍♂️ Ready to run your strongest marathon yet? In this special episode, Coach Duane shares an exciting announcement: Team 26.2, the only group marathon training program built for lifelong injury-free running, is officially open — but only for 5 days! If you're tired of nagging injuries, confused by cookie-cutter training plans, or just want to feel confident heading into your next marathon… this is for you. Team 26.2 is designed specifically for adult runners who want to train smarter, stay healthy, and finally reach their marathon goals with structure, support, and strength. Inside this episode: -Why most marathon training plans fail adult runners -What makes Team 26.2 different from anything else out there -The 3 core elements that will help you run faster and avoid injuries -Why you can't wait — doors close soon and won't open again until June 2026 🎯 Join the team before it's too late → https://learn.sparkhealthyrunner.com/team26point2 Listen to my previous episode on…

Apply for Marathon Strong Coaching here (limited spots)! Are you tired of injuries derailing your marathon dreams? You're not alone—70% of runners get injured during marathon training. But it doesn't have to be that way. In this game-changing episode, Dr. Duane Scotti—physical therapist, running coach, and founder of Spark Healthy Runner—shares the proven 6-step framework he's used to help thousands of runners train smart, stay strong, and cross the 26.2 finish line pain-free. Whether you're a first-time marathoner or a seasoned runner who's been stuck in the injury cycle, this episode will show you exactly what it takes to stay healthy from week 1 through race day. No fluff—just science-backed, real-world strategies that work. 🎯 Inside this episode, you'll learn: Why most marathon injuries happen (hint: it's not your shoes) The secret to smart training progression The #1 pacing mistake runners make—and how to fix it How to properly taper, fuel, and strength train to injury-proof your body Real stories of…

Apply for Marathon Strong Coaching here (limited spots)! Think running a sub-3 marathon is only for elite athletes? Think again. Whether you're a fast-track competitor, an ultra runner looking to pivot, or a dedicated recreational runner — cracking that 3-hour barrier is possible… with the right plan. In this episode, our marathon training expert, coach Lufeng Zou from our Spark Healthy Runner coaching team breaks down the exact fitness benchmarks, weekly mileage, and key training strategies you need to finally make that sub-3 dream a reality — plus 6 game-changing training tips and 5 in-race tactics that separate the runners who just miss the mark from those who cross the finish line at 2:59. Coach Lu shares all of this and more: - Who can run a sub 3 hour marathon - What does my running fitness need to be to run a sub 3 hour - When should I try to run a sub 3 hour marathon - How to train for a sub 3 hour marathon - Sub 3 marathon training for a fast track athlete - Running a 3 hour marathon for an ultra…

Apply for Marathon Strong Coaching here (limited spots)! Ever trained harder than ever for a marathon — nailed every long run, crushed the speed work, felt stronger than ever — only to have race day fall apart? That's exactly what happened during my 5th marathon at the Steel Rail Marathon. I made one key mistake that completely sabotaged my race… and it had nothing to do with how fit I was. In this episode, I'm sharing what went wrong, why it happened, and how you can avoid making the same costly error — especially if you're chasing a PR, qualifying time, or just want to run strong and healthy to the finish. 👉 If you believe more is always better… think again. 🎯 Whether you're training for your first marathon or your fifteenth, this lesson could save your race. I breakdown all of this and more: - What my marathon training looked like - Where things started going wrong - The mistake I didn't realize I was making - What I would do differently - Your next step to train smarter for your marathon ✅ Subscribe for…

Apply for Marathon Strong Coaching here (limited spots)! Struggling to get stronger without sabotaging your marathon training? You're not alone—and you don't have to choose between getting faster or staying injury-free. In this episode, we're breaking down 3 game-changing strength training strategies that will finally help you train smarter, not harder. Whether you're aiming for a personal best or just want to finish strong without aches and setbacks, these are the tools most runners are missing. You'll learn: 💪 The essential strength moves every distance runner should be doing (no more guesswork). 🛡️ The exact injury-prevention blueprint that keeps you running healthy when mileage climbs. 🧠 The smart training integration tactics to balance strength and miles without burning out. 🎙️ Real-world insight from a running physical therapist and coach who's helped countless runners crush their marathon goals. This isn't about lifting heavy or spending hours in the gym—it's about working smarter so your legs, lungs,…

[Download] Nutrition Blueprint Can you run a half marathon on potatoes instead of gels? Should you eat before a 5 a.m. run? What the heck should you eat after a hard 5K and before a cooldown? In this listener-powered Q&A episode, Brooke Czarnecki, RDN from our Spark Healthy Runner team tackles all the questions runners are actually asking — from ideal running weight and fueling clean to protein confusion, hydration tips, and supplement breakdowns. We cover: ✔️ Real food vs. gels for long runs ✔️ Fueling for shorter efforts like 5Ks ✔️ Protein timing and how it changes based on training ✔️ Thoughts on Nuun vs. LMNT electrolytes ✔️ Vegan/vegetarian options that aren't protein shakes ✔️ What to eat if you hate bananas (yes, seriously!) ✔️ Collagen, creatine, turmeric… are they worth it? Plus a rapid-fire lightning round to wrap it all up. If you're a runner who wants clarity without the confusion, this episode is for you. 🎙️ Let's take the guesswork out of fueling your runs — hit play and dive in! Links and…

Download 7 Recovery Tips for Running here! You asked... and I'm answering! From treadmill-to-road transitions, downhill race strategies, ultra marathon pacing, to foam rollers vs massage guns — I'm tackling all your running questions, head-on. Whether you're bouncing back from injury, training for your first ultra, or just wondering if ice baths actually work — I've got you covered. And hey… if you stick around 'til the end, I'm sharing my favorite holiday, Disney character, dream race, AND my personal fight mantras that keep me going when things get tough. If you want your question answered on the next one of these, you can submit your question using this link! The following questions were answered and I cover even more during this fun and informative episode! - How to transition from treadmill running to road running - Best strategy when the first half of the race is all downhill - Average pace when running an ultra marathon - Strength training for ultra marathons - What exercise is most important in…

[Download] The Ultimate Recovery Guide for Runners Are you feeling worn out but short on time? In just five minutes, you can recharge your body and mind with these quick self-care practices designed specifically for busy runners like you. Let's dive in and discover how to boost your energy and keep your running game strong! Tia Graham who is a bestselling author, keynote and TED speaker, and Founder of Arrive At Happy and The Calm Working Moms Collective. She has certifications in applied neuroscience, positive psychology, coaching, and she is a Certified Chief Happiness Officer. Self care practices are essential for proper recovery as a runner and is a key step in allowing you to grow in your running journey! Tia shares her expertise in optimizing self care and provides you with 10 self-care strategies that you can do in 5 minutes or less even if you're a busy runner always on the go! Download Tia's 30 Self-Care Practices Playbook here! Listen to my previous episode on the Ultimate Recovery Guide for…

[Download] Race Day Blueprint: 10 Tips to Crush Your Half Marathon! Have you been half marathon training and you're worried that you won't be ready for success for your big race day? Race day can be both exciting and nerve-wracking, but with the right strategies, you can set yourself up for success! Coach Whitney LaCombe from our Spark Healthy Runner team is back on the podcast to share her proven half marathon strategies for race day success! In this episode, coach Whitney and Dr. Duane Scotti dive into the ultimate race day strategy to help you master your half marathon with pre-race rituals to pacing tips, ensuring you cross that finish line with confidence and a smile! We'll provide valuable insights on how to make a race day plan, half marathon pacing strategy, half marathon nutrition, hydration, adjusting for adverse weather, and mental strategies to use during your half marathon Whether you're a seasoned half marathoner or gearing up for your first 13.1 miles, this episode is packed with tips and…

[Download] The Ultimate Runner's Knee Guide to Pain Free Running The Truth About Running & Knee Pain - What Your Doctor Might Not Tell You! Are you sidelining your runs because of nagging knee pain? Have you been told that running will wear down your joints and lead to arthritis? You're not alone…but what if I told you that advice might not be the whole story? In this episode, we're uncovering the hidden truths about running and knee pain that your doctor might not have shared. We'll bust common myths about arthritis, marathon training, and joint health—backed by science and real-life stories from runners just like you. What you'll learn: - Does running actually cause arthritis? (Hint: The research says otherwise!) - Why 25% of marathoners are told to stop running—and why they shouldn't. - The top risk factors for arthritis (that have nothing to do with running). - 3 proven ways to overcome knee pain and keep running strong! As a running physical therapist and coach, I've helped over 500 runners just like…

Think you don't have enough time to train for a race? Between work, family, and all the little things life throws at us—laundry, kids' activities, social events—it can feel impossible to fit in consistent running. But here's the truth: You can train smarter, set realistic goals, and make progress—even with a packed schedule. In this episode, we're breaking down the mindset shifts, planning strategies, and key training adjustments you need to grow as a runner without burning out. Coach Cat from our Spark Healthy Runner team is going to share how she balances training for ultra marathon races while juggling a busy life has got you covered with her ultimate cross training tips for runners! You will learn about all of this and more in this episode! - How to plan your running when time is limited - Realistic running goals with a busy life - What to give up with limited time during training - Adjusting running expectations while maximizing time management - Biggest training mistakes busy runners make - How to…

Training for RunDisney? Download my FREE Ultimate RunDisney Training Playbook and learn how to train for the entire Disney experience…not just the miles 🏰🔋 You did it — you signed up for the Run Disney Dopey Challenge! Now reality is setting in… 48.6 miles over four days is no joke, and you might be wondering… Where do I even start with training?...How do I prevent injuries along the way?...What if I don't have enough time to train? In this episode, I'm breaking down the key steps you need to take NOW (not in June) to set yourself up for success. You'll hear inspiring stories from runners just like you who overcame injuries, built strength, and finished Dopey feeling strong and pain-free. From proper strength training and adjusting your mindset to avoiding the biggest training mistakes, this episode will give you a clear roadmap to get started the right way! Let's dive into your Dopey Challenge training journey together! Listen to my previous episode on 6 Steps to Mastering runDisney Training Listen to my…

[DOWNLOAD] Half Marathon Training Kickstart Kit: Start Strong and Stay Injury Free! Thinking about running a half marathon but not sure where to start? Feeling overwhelmed by training plans, injuries, the right exercises or just making it to race day feeling strong? Don't worry—I've got you covered! In this episode, I'm breaking down exactly how to train smarter, avoid injuries, and build the endurance you need to crush your half marathon goal. Our runners have actually been using this blueprint for years to start half marathon training and stick with it so they could improve their health and feel better not only physically but mentally as well! But I have a disclaimer for you…this half marathon blueprint isn't some magic pill. You actually have to run consistently, you are going to have to stop procrastinating and take the plunge into the deep end of the pool and commit to at least a few hours a week into doing specific runs, exercises and learning about nutrition in order to conquer your goals to run 13.1!…

Are you a runner who feels held back by fear? Whether it's the fear of failure, injury, or simply not being good enough, you're not alone. In this episode, we'll explore powerful strategies to conquer those fears and unlock your true potential in your running journey. Rebecca Doring is not only an ultra runner but she is an Inner Critic Coach, Meditation Teacher, and Chromatic Yoga Teacher, and the host of the Inner Critic Freedom Podcast helping wellness professionals and enthusiasts alike rise above imposter syndrome. She specializes in making intangible concepts like self-compassion and discovering your personal vision tangible through a mindful, actionable step-by-step approach. Get ready to transform your mindset and reach peak performance like never before! We chat about the following topics and so much more! - What is fear - How does fear affect running performance - Why do runners struggle with fear - What is the root cause of fear - How can we overcome fear as a runner - Misconception about…

JOIN Waitlist for Team Half Marathon Coaching! Did you know that 2 million people completed a half marathon last year? Imagine being part of that community! Many first-time runners feel overwhelmed by the idea of running 13.1 miles, often unsure where to start or how to stay motivated. In this episode, you'll learn everything you need to prepare for your first half marathon, from choosing the right plan to the best strength training during half marathon training. Our comprehensive half marathon training for beginners will set you up for success to conquer YOUR FIRST Half Marathon! Coach LaToya Felton from our Spark Healthy Runner coaching team covers the essential training plans, running tips, and mental strategies to help you build confidence and endurance as race day approaches. As a bonus for listening to the full episode, you'll learn the top three tips that could make or break your half marathon experience, ensuring you cross that finish line with a smile! We cover this and so much more! - How many…