199. I Did It! Sub 4 hours and a 23 Minute PR at the Cape Cod Marathon!

<p dir="ltr">Last Weekend I ran my 3rd ever marathon and it was the best one yet!</p>  </p> <p dir="ltr">Grateful for the marathon journey that I have been on these past 2 years.</p>  </p> <p dir="ltr">In this episode, I share my deep dive reflection with you on how I executed nearly the perfect race day strategy despite the unexpected challenges I faced.  I hope by sharing my marathon and running journey with you that you will be able to learn something and apply it to your running journey!</p> <p dir="ltr">We at <a href="https://learn.sparkhealthyrunner.com/coaching">Spark Healthy Runner</a> believe that a well-designed marathon training plan and race day strategy can be the key to unlocking your full potential as a runner.</p> <p dir="ltr">We cover all of this and more in this episode:</p> <p dir="ltr">- How I got in a relaxed state of mind, body, and soul before the race</p> <p dir="ltr">- How I responded to the unexpected weather on race morning</p> <p dir="ltr">- Finding a rhythm early in the race</p> <p dir="ltr">- Feeling like I wasn’t racing at the mid point</p> <p dir="ltr">- Fighting for the finish line with 20 mph headwind gusts at mile 22!</p>  </p> <p dir="ltr">There are six parts of your running journey that need to be optimized so you can run strong and last long! Learn them <a href="https://learn.sparkhealthyrunner.com/grow">here</a></p> <p dir="ltr"><a href="https://youtu.be/EuQ48JIYmNs"> </a></p> <p dir="ltr">Want Dr. Duane to answer your question on the podcast?  Submit questions <a href="https://forms.gle/xmRnVdtFUUcvm5sq6">here</a></p> <p dir="ltr"> </p> <p dir="ltr">Want the structured marathon strength, recovery, nutrition, and run plan with support and accountability to reach your highest potential to crush your marathon goals like I did? Book a call and learn more about <a href="https://learn.sparkhealthyrunner.com/coaching">Healthy Runner coaching here </a></p> <p dir="ltr"> </p> <p dir="ltr">A big thanks to <a href="https://ucan.co/healthyrunner/">ucan</a> for your support for this episode!</p>  </p> <p dir="ltr">The reason I got these marathon results in cape cod was because I was fueled early and often with <a href="https://ucan.co/healthyrunner/">Energy gels from UCAN</a>.</p>  </p> <p dir="ltr">Fuel smarter during your long runs and races with the best no sugar energy gel on the market delivering up to 75+ minutes of steady energy to power your best running performance.</p>  </p> <p dir="ltr"><a href="https://ucan.co/healthyrunner/">Click here</a> and use code HEALTHYRUNNER for 20% off your entire UCAN order! </p> <p dir="ltr">  </p> <p dir="ltr">Connect with Dr. Duane:</p> <p dir="ltr">- Instagram - <a href="https://www.instagram.com/sparkhealthyrunner/">@sparkhealthyrunner</a></p> <p dir="ltr">- <a href="https://www.facebook.com/groups/HealthyRunnerGroup/">Join Our Healthy Runner Facebook Community</a></p> <p dir="ltr">- <a href="http://www.youtube.com/c/sparkhealthyrunner">Subscribe to our YouTube Channel</a></p> <p dir="ltr">- <a href="mailto:duane@sparkhealthyrunner.com">duane@sparkhealthyrunner.com</a></p> <p dir="ltr">- <a href="http://www.sparkhealthyrunner.com">www.sparkhealthyrunner.com</a></p> <p dir="ltr">Listen & Subscribe:</p> <p dir="ltr"><a href="https://podcasts.apple.com/us/podcast/healthy-runner-podcast/id1500452264"> Apple Podcasts</a></p> <p dir="ltr"><a href="https://open.spotify.com/show/256OxNcCDKaSEzmtnABO8i">Spotify</a></p> <p dir="ltr"><a href="https://www.stitcher.com/podcast/healthy-runner-podcast">Stitcher</a></p> <p dir="ltr"><a href="https://play.google.com/music/m/Iqumk5fyw37r7kvwyyuha5aa4mm?t=Healthy_Runner_Podcast"> Google Play</a></p> <p dir="ltr"><a href="https://www.iheart.com/podcast/263-healthy-runner-podcast-61641079/"> iHeartRadio</a></p> <p dir="ltr"><a href="https://music.amazon.com/podcasts/9cce0ed6-a39a-45d4-836e-c5b73c43b619/Healthy-Runner-Podcast"> Amazon Music</a></p> <p dir="ltr"><a href="https://sparkhealthyrunner.com/podcast/">Website</a></p>  </p>

01:22:51

198. Return to Running Program with Dr. Duane Scotti

<p dir="ltr"><a href="https://learn.sparkhealthyrunner.com/returntorun">[Download] Return to Run Blueprint</a></p>  </p> <p dir="ltr">Are you ready to get back on the road after an injury?  </p>  </p> <p dir="ltr">In this return to run program, I will guide you back on your journey to reclaiming the roads again and returning to running stronger than ever before without having to worry about falling into the injury cycle again.</p> <p dir="ltr"> </p> <p dir="ltr">If you are wondering, how do you get back into running after years or how do you start running after a long time away whether it was due to an injury, illness, after giving birth or crazy life circumstances then this is the episode is for you!</p> <p dir="ltr">If you want to start running again if you are out of shape or want to enjoy running again then this <a href="https://learn.sparkhealthyrunner.com/returntorun">return to running program</a> is for you!</p> <p dir="ltr">Get ready to discover proven techniques for recovering from injuries, preventing future setbacks, and building up your stamina.</p> <p dir="ltr"> </p> <p dir="ltr">Whether you’re a beginner, a seasoned runner or a medical provider who wants to help your patients get back to running, the tips and advice I will share with you will help you or your patients bounce back and reach new heights in their running game!</p> <p dir="ltr"> </p> <p dir="ltr">If you’re ready to finally get back on the road consistently so you can get those mental clearing miles in without having to worry about your pain coming back or suffering a major setback, then follow along with my simple return to running program.</p> <p dir="ltr">We at <a href="https://learn.sparkhealthyrunner.com/coaching">Spark Healthy Runner</a> believe that a well-designed return to program can be the key to unlocking your full potential as a runner.</p> <p dir="ltr">We cover all of this and more in this episode:</p> <p dir="ltr">- Who would benefit from a return to running program?</p> <p dir="ltr">- How do I get back into running after years?   </p> <p dir="ltr">- When is a return to run program used?</p> <p dir="ltr">- What is the return to running program after injury?</p> <p dir="ltr">- 3 phases of a return to run program</p>  </p> <p dir="ltr">There are six parts of your running journey that need to be optimized so you can run strong and last long! Learn them <a href="https://learn.sparkhealthyrunner.com/grow">here</a></p> <p dir="ltr"><a href="https://youtu.be/EuQ48JIYmNs"> </a></p> <p dir="ltr">Want Dr. Duane to answer your question on the podcast?  Submit questions <a href="https://forms.gle/xmRnVdtFUUcvm5sq6">here</a></p> <p dir="ltr"> </p> <p dir="ltr">Want the structured strength, recovery, nutrition, and run plan with support and accountability to reach your highest potential as a runner? Book a call and learn more about <a href="https://learn.sparkhealthyrunner.com/coaching">Healthy Runner coaching here </a></p> <p dir="ltr"> </p> <p dir="ltr">A big thanks to <a href="https://aminoco.com/healthyrunner">the Amino Company</a> for your support for this episode!</p>  </p> <p dir="ltr">If you have heard from any of the runners who have overcome their stubborn running injury and worked on their return to running, I always recommend they supplement our training with <a href="https://aminoco.com/healthyrunner">HEAL from the Amino Company</a>.</p>  </p> <p dir="ltr">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.</p>  </p> <p dir="ltr"><a href="https://aminoco.com/healthyrunner">Click here</a> and use code HEALTHYRUNNER for 30% off your entire Amino Company order! </p> <p dir="ltr">  </p> <p dir="ltr">Connect with Dr. Duane:</p> <p dir="ltr">- Instagram - <a href="https://www.instagram.com/sparkhealthyrunner/">@sparkhealthyrunner</a></p> <p dir="ltr">- <a href="https://www.facebook.com/groups/HealthyRunnerGroup/">Join Our Healthy Runner Facebook Community</a></p> <p dir="ltr">- <a href="http://www.youtube.com/c/sparkhealthyrunner">Subscribe to our YouTube Channel</a></p> <p dir="ltr">- <a href="mailto:duane@sparkhealthyrunner.com">duane@sparkhealthyrunner.com</a></p> <p dir="ltr">- <a href="http://www.sparkhealthyrunner.com">www.sparkhealthyrunner.com</a></p> <p dir="ltr">Listen & Subscribe:</p> <p dir="ltr"><a href="https://podcasts.apple.com/us/podcast/healthy-runner-podcast/id1500452264"> Apple Podcasts</a></p> <p dir="ltr"><a href="https://open.spotify.com/show/256OxNcCDKaSEzmtnABO8i">Spotify</a></p> <p dir="ltr"><a href="https://www.stitcher.com/podcast/healthy-runner-podcast">Stitcher</a></p> <p dir="ltr"><a href="https://play.google.com/music/m/Iqumk5fyw37r7kvwyyuha5aa4mm?t=Healthy_Runner_Podcast"> Google Play</a></p> <p dir="ltr"><a href="https://www.iheart.com/podcast/263-healthy-runner-podcast-61641079/"> iHeartRadio</a></p> <p dir="ltr"><a href="https://music.amazon.com/podcasts/9cce0ed6-a39a-45d4-836e-c5b73c43b619/Healthy-Runner-Podcast"> Amazon Music</a></p> <p dir="ltr"><a href="https://sparkhealthyrunner.com/podcast/">Website</a></p>  </p>

01:03:52

197. Becoming a Sustainable Runner with Tina Muir

<p dir="ltr">Hey Runner!  Want to do the thing we all love so much and do it for a long time and make it sustainable?</p> <p dir="ltr">In this episode, we uncover keys to running for life, community, and the planet that will bring joy to your running for longevity!</p> <p dir="ltr">Tina Muir from Running for Real is the founder and CEO of <a href="https://runningforreal.com/">Running for Real</a>; host of the award-winning podcast of the same name and co-host of Running Realized; a mother of two; and a former elite runner turned sustainability advocate.</p> <p dir="ltr">Tina and I chat about her new book <a href="https://becomingasustainablerunner.com/">Becoming a Sustainable Runner</a> and her concern for health, community, and the environment.</p> <p dir="ltr">This was truly a special conversation that I think you will really enjoy as Tina was as real during our chat as she is on her podcast!</p> <p dir="ltr">We get into the following topics and so much more:</p> <p dir="ltr">- What does “Becoming” mean to Tina</p> <p dir="ltr">- What Tina learned from all her conversations on the Running for Real Podcast that helped her write her new book</p> <p dir="ltr">- Why is sustaining the runner’s mind and body important</p> <p dir="ltr">- How does life stressors affect our running</p> <p dir="ltr">- Was it hard for Tina to incorporate sustainable strength into her running</p> <p dir="ltr">- Managing achilles tendinopathy</p> <p dir="ltr">- How can runners sustain their communities</p> <p dir="ltr">- What can every runner do to sustain the planet</p> <p dir="ltr">- Misconception about becoming a sustainable runner</p>  </p> <p dir="ltr">This was a reflective and informative conversation with a true leader within the running and podcast community!  Tina Muir starts conversations, shares resources, and walks the walk about sustainability, climate change, and how individuals can make a positive difference in their own lives.  I hope you not only enjoy this conversation but most importantly, learn a thing or two that you can implement into your running, community, and planet!</p>  </p> <p dir="ltr">Links and Resources from the show:</p>  </p> <p dir="ltr">- Order your copy of the <a href="https://becomingasustainablerunner.com/">book Becoming a Sustainable Runner</a></p> <p dir="ltr">- Learn more about <a href="https://runningforreal.com/">Tina and Running for Real</a></p> <p dir="ltr">- Follow Tina on <a href="https://www.instagram.com/tinamuir88/">Instagram</a></p> <p dir="ltr">- Listen to the <a href="https://runningforreal.com/podcast/">Running for Real Podcast</a></p> <p dir="ltr">- Check out Tina on the Running for Real <a href="https://www.youtube.com/@TinaMuir">YouTube channel</a></p> <p dir="ltr">- Download my free <a href="https://learn.sparkhealthyrunner.com/grow">6 Steps to Lifelong Injury Free Running E-book</a></p>  </p> <p dir="ltr">Want Dr. Duane to answer your question on the podcast?  Submit questions <a href="https://forms.gle/xmRnVdtFUUcvm5sq6">here</a></p>  </p> <p dir="ltr">Want the structured strength and run plan with motivation and accountability to reach your highest running potential? Book a call and learn more about <a href="https://learn.sparkhealthyrunner.com/coaching">Healthy Runner coaching here</a>!</p> <p dir="ltr"> </p> <p dir="ltr">A big thanks to <a href="https://ucan.co/healthyrunner/"></a><a href="https://noxgear.com">Noxgear</a> for your support for this episode!</p> <p dir="ltr"> </p> <p dir="ltr">If you have seen my early morning runs on social media, you know that I am always visible and can see the road in front of me because I use Tracer 2 and Tracer Lamp by Noxgear!</p> <p dir="ltr"> </p> <p dir="ltr">If you’re looking for running gear that will actually help you stay safe while running we’ve got a special offer for you.  <a href="http://noxgear.com">Click here</a> and use code HEALTHYRUNNER for 35% off your entire Noxgear order!</p> <p dir="ltr"> </p> <p dir="ltr">Connect with Dr. Duane:</p> <p dir="ltr">- Instagram - <a href="https://www.instagram.com/sparkhealthyrunner/">@sparkhealthyrunner</a></p> <p dir="ltr">- <a href="https://www.facebook.com/groups/HealthyRunnerGroup/">Join Our Healthy Runner Facebook Community</a></p> <p dir="ltr">- <a href="http://www.youtube.com/c/sparkhealthyrunner">Subscribe to our YouTube Channel</a></p> <p dir="ltr">- duane@sparkhealthyrunner.com</p> <p dir="ltr">- <a href="http://www.sparkhealthyrunner.com">www.sparkhealthyrunner.com</a></p> <p dir="ltr">Listen & Subscribe:</p> <p dir="ltr"><a href="https://podcasts.apple.com/us/podcast/healthy-runner-podcast/id1500452264"> Apple Podcasts</a></p> <p dir="ltr"><a href="https://open.spotify.com/show/256OxNcCDKaSEzmtnABO8i">Spotify</a></p> <p dir="ltr"><a href="https://www.stitcher.com/podcast/healthy-runner-podcast">Stitcher</a></p> <p dir="ltr"><a href="https://play.google.com/music/m/Iqumk5fyw37r7kvwyyuha5aa4mm?t=Healthy_Runner_Podcast"> Google Play</a></p> <p dir="ltr"><a href="https://www.iheart.com/podcast/263-healthy-runner-podcast-61641079/"> iHeartRadio</a></p> <p dir="ltr"><a href="https://music.amazon.com/podcasts/9cce0ed6-a39a-45d4-836e-c5b73c43b619/Healthy-Runner-Podcast"> Amazon Music</a></p> <p dir="ltr"><a href="https://sparkhealthyrunner.com/podcast/">Website</a></p> <p dir="ltr"> </p>  </p>

01:02:55

196. The Ultimate Recovery Guide for Running with Dr. Duane Scotti

 </p> <p dir="ltr"><a href="https://learn.sparkhealthyrunner.com/recovery">[Download] Ultimate Recovery Guide for Running</a></p> <p dir="ltr">Did you know that proper recovery is a key foundational concept for running success?  Many runners underestimate the importance of recovery, but it can make all the difference in your performance and injury prevention.</p> <p dir="ltr">In this episode, I share with you the <a href="https://learn.sparkhealthyrunner.com/recovery">Ultimate Recovery Guide for Running!</a></p> <p dir="ltr">Running recovery is a major component of a well-rounded running routine, helping you become a more efficient, faster, and injury-resistant runner in your running journey.</p> <p dir="ltr">Matter of fact, it is one of the six steps to growing as a runner so you can run fast and last long!</p> <p dir="ltr">In this episode, I delve deep into the benefits of incorporating 7 specific recovery strategies into your running regimen. From proper sleep, stretching, and foot care for runners, this episode covers it all.   </p> <p dir="ltr">Learn essential tips for structuring your recovery strategies alongside your running schedule, avoiding common mistakes, and optimizing recovery to prevent overtraining. </p> <p dir="ltr">We at <a href="https://learn.sparkhealthyrunner.com/coaching">Spark Healthy Runner</a> believe that a well-designed recovery program can be the key to unlocking your full potential as a runner.</p> <p dir="ltr">Whether you're training for a marathon, half marathon, or just aiming to improve your daily jogs, this training has something for everyone. Prepare to challenge your preconceived notions, break through plateaus, and elevate your running game.</p> <p dir="ltr">Remember, success in running starts with feeling fresh, reducing fatigue, and staying healthy by prioritizing recovery.  Unlock your true running potential through recovery and make it a part of your training. Let's get started today!</p> <p dir="ltr">Answering these questions:</p> <p dir="ltr">- Who would benefit from recovery strategies for runners</p> <p dir="ltr">- What is recovery for running</p> <p dir="ltr">- How many days a week should a runner take off</p> <p dir="ltr">- How does sleep affect recovery for running</p> <p dir="ltr">- Does foam rolling help with recovery</p> <p dir="ltr">- Massage for running recovery</p> <p dir="ltr">- What stretches are best for running</p> <p dir="ltr">- Compression socks and running</p> <p dir="ltr">- Foot care for running</p> <p dir="ltr">- How do you mix running and recovery</p> </p> <p dir="ltr">There are six parts of your running journey that need to be optimized so you can run strong and last long! Learn them <a href="https://learn.sparkhealthyrunner.com/grow">here</a></p> <p dir="ltr"><a href="https://youtu.be/EuQ48JIYmNs"> </a></p> <p dir="ltr">Want Dr. Duane to answer your question on the podcast?  Submit questions <a href="https://forms.gle/xmRnVdtFUUcvm5sq6">here</a></p>  </p> <p dir="ltr">Resources Mentioned:</p> <p dir="ltr"> </p> <p dir="ltr"><a href="https://learn.sparkhealthyrunner.com/stronghips">[Download] Strong Glute Guide</a></p> <p dir="ltr"> </p> <p dir="ltr">Want the structured strength, recovery, nutrition, and run plan with support and accountability to reach your highest potential as a runner? Book a call and learn more about <a href="https://learn.sparkhealthyrunner.com/coaching">Healthy Runner coaching here </a></p> <p dir="ltr"> </p> <p dir="ltr">A big thanks to <a href="https://bit.ly/healthyrunner">Naboso</a> for your support for this episode!</p>  </p> <p dir="ltr">Want to know what I use to optimize my recovery after my runs? <a href="https://bit.ly/healthyrunner"> Naboso recovery compression socks, toe splays, and recovery ball from Naboso.</a></p>  </p> <p dir="ltr">Naboso’s textured products connect you to your exercises and your running by strengthening your feet and helping you recover from your runs. </p>  </p> <p dir="ltr"><a href="https://bit.ly/healthyrunner">Click here</a> and use code HEALTHYRUNNER for 20% off your entire Naboso order! </p>  </p> <p dir="ltr">Learn more about the <a href="https://www.oofos.com/#healthyrunner">Oofos recovery slides and sandals mentioned in this episode here</a></p> <p dir="ltr">  </p> <p dir="ltr">Connect with Dr. Duane:</p> <p dir="ltr">- Instagram - <a href="https://www.instagram.com/sparkhealthyrunner/">@sparkhealthyrunner</a></p> <p dir="ltr">- <a href="https://www.facebook.com/groups/HealthyRunnerGroup/">Join Our Healthy Runner Facebook Community</a></p> <p dir="ltr">- <a href="http://www.youtube.com/c/sparkhealthyrunner">Subscribe to our YouTube Channel</a></p> <p dir="ltr">- <a href="mailto:duane@sparkhealthyrunner.com">duane@sparkhealthyrunner.com</a></p> <p dir="ltr">- <a href="http://www.sparkhealthyrunner.com">www.sparkhealthyrunner.com</a></p> <p dir="ltr">Listen & Subscribe:</p> <p dir="ltr"><a href="https://podcasts.apple.com/us/podcast/healthy-runner-podcast/id1500452264"> Apple Podcasts</a></p> <p dir="ltr"><a href="https://open.spotify.com/show/256OxNcCDKaSEzmtnABO8i">Spotify</a></p> <p dir="ltr"><a href="https://www.stitcher.com/podcast/healthy-runner-podcast">Stitcher</a></p> <p dir="ltr"><a href="https://play.google.com/music/m/Iqumk5fyw37r7kvwyyuha5aa4mm?t=Healthy_Runner_Podcast"> Google Play</a></p> <p dir="ltr"><a href="https://www.iheart.com/podcast/263-healthy-runner-podcast-61641079/"> iHeartRadio</a></p> <p dir="ltr"><a href="https://music.amazon.com/podcasts/9cce0ed6-a39a-45d4-836e-c5b73c43b619/Healthy-Runner-Podcast"> Amazon Music</a></p> <p dir="ltr"><a href="https://sparkhealthyrunner.com/podcast/">Website</a></p>  </p>

01:05:37

195. Half Marathon Prep with Coach Cat

 </p> <p dir="ltr"><a href="https://learn.sparkhealthyrunner.com/race">[DOWNLOAD] Half Marathon Race Day Blueprint</a></p>  </p> <p dir="ltr">Are you ready to conquer your first half marathon or go for that personal best?  Well, preparation is key!</p> <p dir="ltr">Before you even think about lacing up your running shoes on race day, there are specific strategies you need to implement prior to race day to ensure success!</p> <p dir="ltr"> </p> <p dir="ltr">Whether it's finishing within a certain time or simply crossing that finish line, having a specific plan in place will keep you on track.</p> <p dir="ltr"> </p> <p dir="ltr">In this episode, <a href="https://learn.sparkhealthyrunner.com/catbio">coach Cat</a> from our Spark Healthy Runner coaching team equips you with the essential tips, strategies, and techniques to help you conquer your next half marathon with confidence!</p>  </p> <p dir="ltr">Whether you're a seasoned runner aiming to improve your personal record or a beginner ready to take on your first half marathon, our expertly compiled tips will ensure you have all the necessary knowledge and tools to thrive. </p>  </p> <p dir="ltr">We dive deep into the various aspects of half marathon preparation the week leading up to your race, including honing your mindset, creating an effective race day plan, mastering your nutrition, optimizing your gear, and much more. </p>  </p> <p dir="ltr">Follow along as we break down the vital components that will contribute to your triumph on race day!</p>  </p> <p dir="ltr">There are six parts of your running journey that need to be optimized so you can run strong and last long!</p> <p dir="ltr">Learn them <a href="https://youtu.be/EuQ48JIYmNs">here</a></p>  </p> <p dir="ltr">Get <a href="https://learn.sparkhealthyrunner.com/catbio">coach Cat’s previous trainings</a></p>  </p> <p dir="ltr">Want the structured plan, motivation, and accountability to reach your highest running potential for your half marathon? <a href="https://learn.sparkhealthyrunner.com/coaching">Book a call and learn more about Healthy Runner coaching</a></p>  </p> <p dir="ltr">A big thanks to <a href="https://aminoco.com/healthyrunner">the Amino Company</a> for your support for this episode!</p>  </p> <p dir="ltr">If you have seen my half marathon race results on social media, you know that I am always giving it my all during my race because I use <a href="https://aminoco.com/healthyrunner">PERFORM from the Amino Company</a>.</p>  </p> <p dir="ltr">Clinical studies have shown that Perform helps improve mental focus, peak strength, endurance, reduces fatigue, and increases muscle protein synthesis so you can recover faster from your runs or your strength workouts.</p>  </p> <p dir="ltr"><a href="https://aminoco.com/healthyrunner">Click here</a> and use code HEALTHYRUNNER for 30% off your entire Amino Company order! </p>  </p> <p dir="ltr">Connect with Dr. Duane:</p> <ul> <li dir="ltr"> <p dir="ltr">Instagram - <a href="https://www.instagram.com/sparkhealthyrunner/">@sparkhealthyrunner</a></p> </li> </ul> <ul> <li dir="ltr"> <p dir="ltr"><a href="https://www.facebook.com/groups/HealthyRunnerGroup/">Join Our Healthy Runner Facebook Community</a></p> </li> </ul> <ul> <li dir="ltr"> <p dir="ltr"><a href="http://www.youtube.com/c/sparkhealthyrunner">Subscribe to our YouTube Channel</a></p> </li> </ul> <ul> <li dir="ltr"> <p dir="ltr">duane@sparkhealthyrunner.com</p> </li> </ul> <ul> <li dir="ltr"> <p dir="ltr"><a href="http://www.sparkhealthyrunner.com">www.sparkhealthyrunner.com</a></p> </li> </ul> <p dir="ltr">Listen & Subscribe:</p> <ul> <li dir="ltr"> <p dir="ltr"><a href="https://podcasts.apple.com/us/podcast/healthy-runner-podcast/id1500452264"> Apple Podcasts</a></p> </li> <li dir="ltr"> <p dir="ltr"><a href="https://open.spotify.com/show/256OxNcCDKaSEzmtnABO8i">Spotify</a></p> </li> <li dir="ltr"> <p dir="ltr"><a href="https://www.stitcher.com/podcast/healthy-runner-podcast">Stitcher</a></p> </li> <li dir="ltr"> <p dir="ltr"><a href="https://play.google.com/music/m/Iqumk5fyw37r7kvwyyuha5aa4mm?t=Healthy_Runner_Podcast"> Google Play</a></p> </li> <li dir="ltr"> <p dir="ltr"><a href="https://www.iheart.com/podcast/263-healthy-runner-podcast-61641079/"> iHeartRadio</a></p> </li> <li dir="ltr"> <p dir="ltr"><a href="https://music.amazon.com/podcasts/9cce0ed6-a39a-45d4-836e-c5b73c43b619/Healthy-Runner-Podcast"> Amazon Music</a></p> </li> <li dir="ltr"> <p dir="ltr"><a href="https://sparkhealthyrunner.com/podcast/">Website</a></p> </li> </ul>

00:58:38

194. The Surprising Connection Between Your Big Toe and Running with Dr. Lisa DPT

<p dir="ltr">Attention all runners!  Are you tired of aching feet and that sluggish feeling during your runs limiting your performance?</p> <p dir="ltr">Well, today we’re about to uncover the hidden secret of the big toe that will revolutionize your running game forever!</p> <p dir="ltr">Dr. Lisa is a physical therapist that specializes in the prevention and treatment of running injuries and has helped thousands of runners from across the globe. She's on a mission to inspire and educate runners of all experiences and ages so they can continue running pain free. </p> <p dir="ltr">Dr. Lisa and I expose the runner’s hidden secret of the big toe so you can optimize your running!</p> <p dir="ltr">Following this educational chat, you will never underestimate the potential of your big toe any longer.  Now let’s embrace this hidden secret and watch your running performance reach new heights!</p> <p dir="ltr">We get into the following topics and so much more:</p> <p dir="ltr">- Why is foot health important for runners</p> <p dir="ltr">- Why is the big toe important for running</p> <p dir="ltr">- How do you know if you have a problem with your big toe as a runner</p> <p dir="ltr">- How can we improve big toe mobility</p> <p dir="ltr">- What happens if I don't have enough stability of my big toe</p> <p dir="ltr">- How can we improve big toe stability?</p> <p dir="ltr">- How to improve big toe push off with running</p> <p dir="ltr">- Misconception about staying healthy as a runner</p>  </p> <p dir="ltr">This was a value packed conversation with a true expert when it comes to running foot health.  I hope you enjoy the episode with Dr. Lisa who is a true professional in the running health and podcast community.  Most importantly, I hope you learn a thing or two that you can implement into your running foot health routine!!</p>  </p> <p dir="ltr">There are six parts of your running journey that need to be optimized so you can run strong and last long!  <a href="https://learn.sparkhealthyrunner.com/grow">Learn them here</a></p>  </p> <p dir="ltr">Links and Resources from the show:</p>  </p> <p dir="ltr">- Learn more about <a href="https://www.drlisadpt.com/">Dr. Lisa and Rehab for Runners</a></p> <p dir="ltr">- Follow Dr. Lisa on <a href="https://www.instagram.com/dr.lisa.dpt">Instagram</a></p> <p dir="ltr">- Check out Dr. Lisa’s <a href="https://www.youtube.com/channel/UClIwS0QIWxDj85XxSoVONWg">YouTube channel</a></p> <p dir="ltr">- Download my free <a href="https://learn.sparkhealthyrunner.com/recovery">Recovery for Runners Blueprint</a></p> <p dir="ltr">- Listen to my <a href="https://sparkhealthyrunner.com/plantar-fasciitis-fix-in-5-steps/">previous episode on plantar fasciitis</a></p> <p dir="ltr">- Listen to my <a href="https://sparkyourtraining.com/how-to-activate-strengthen-and-recover-from-running/"> previous episode on how to activate and strengthen your foot</a></p>  </p> <p dir="ltr">Want Dr. Duane to answer your question on the podcast?  Submit questions <a href="https://forms.gle/xmRnVdtFUUcvm5sq6">here</a></p>  </p> <p dir="ltr">Want the structured strength and run plan with motivation and accountability to reach your highest running potential? Book a call and learn more about <a href="https://learn.sparkhealthyrunner.com/coaching">Healthy Runner coaching here</a>!</p> <p dir="ltr"> </p> <p dir="ltr">A big thanks to <a href="https://bit.ly/healthyrunner">Naboso</a> for your support for this episode!</p>  </p> <p dir="ltr">Want to know what I use to optimize my recovery after my runs? <a href="https://bit.ly/healthyrunner"> Naboso recovery compression socks, toe splays, and recovery ball from Naboso.</a></p>  </p> <p dir="ltr">Naboso’s textured products connect you to your exercises and your running by strengthening your feet and helping you recover from your runs. </p>  </p> <p dir="ltr"><a href="https://bit.ly/healthyrunner">Click here</a> and use code HEALTHYRUNNER for 20% off your entire Naboso order! </p> <p dir="ltr"> </p> <p dir="ltr">Connect with Dr. Duane:</p> <p dir="ltr">- Instagram - <a href="https://www.instagram.com/sparkhealthyrunner/">@sparkhealthyrunner</a></p> <p dir="ltr">- <a href="https://www.facebook.com/groups/HealthyRunnerGroup/">Join Our Healthy Runner Facebook Community</a></p> <p dir="ltr">- <a href="http://www.youtube.com/c/sparkhealthyrunner">Subscribe to our YouTube Channel</a></p> <p dir="ltr">- duane@sparkhealthyrunner.com</p> <p dir="ltr">- <a href="http://www.sparkhealthyrunner.com">www.sparkhealthyrunner.com</a></p> <p dir="ltr">Listen & Subscribe:</p> <p dir="ltr"><a href="https://podcasts.apple.com/us/podcast/healthy-runner-podcast/id1500452264"> Apple Podcasts</a></p> <p dir="ltr"><a href="https://open.spotify.com/show/256OxNcCDKaSEzmtnABO8i">Spotify</a></p> <p dir="ltr"><a href="https://www.stitcher.com/podcast/healthy-runner-podcast">Stitcher</a></p> <p dir="ltr"><a href="https://play.google.com/music/m/Iqumk5fyw37r7kvwyyuha5aa4mm?t=Healthy_Runner_Podcast"> Google Play</a></p> <p dir="ltr"><a href="https://www.iheart.com/podcast/263-healthy-runner-podcast-61641079/"> iHeartRadio</a></p> <p dir="ltr"><a href="https://music.amazon.com/podcasts/9cce0ed6-a39a-45d4-836e-c5b73c43b619/Healthy-Runner-Podcast"> Amazon Music</a></p> <p dir="ltr"><a href="https://sparkhealthyrunner.com/podcast/">Website</a></p>  </p>

01:06:42

193. Are You Ready to Run a Half Marathon with Coach LaToya

<p dir="ltr"><a href="https://learn.sparkhealthyrunner.com/race">[Download] Race Day Blueprint</a></p>  </p> <p dir="ltr">Are you ready to run a half marathon? Wondering if you are prepared to go the distance? Are you up for the challenge? Running a half marathon is no easy task. It requires commitment, dedication, and a whole lot of training. But the feeling of crossing that finish line is absolutely incredible!  So, are you prepared to go the distance? Let's find out.</p> <p dir="ltr"> </p> <p dir="ltr">In this episode, coach <a href="https://learn.sparkhealthyrunner.com/latoyabio">LaToya Felton</a> from our Spark Healthy Runner coaching team provides you with a decision making algorithm to find out whether you should or shouldn’t run a half marathon right now.  We consider your training, mindset, strength training, and fatigue levels.  </p>  </p> <p dir="ltr">There are six parts of your running journey that need to be optimized so you can run strong and last long!  Learn them <a href="https://learn.sparkhealthyrunner.com/grow">here</a>.</p>  </p> <p dir="ltr">Want Dr. Duane to answer your question on the podcast?  <a href="https://forms.gle/xmRnVdtFUUcvm5sq6">Submit your running and health questions here</a></p>  </p> <p dir="ltr">Related Resources:</p>  </p> <p dir="ltr"><a href="https://sparkhealthyrunner.com/top-5-half-marathon-training-mistakes/"> Listen to my previous podcast on 5 Half Marathon Training Mistakes to Avoid</a></p>  </p> <p dir="ltr"><a href="https://learn.sparkhealthyrunner.com/grow">How to Grow as a Runner (6 Steps) E-book</a></p>  </p> <p dir="ltr">Get all of <a href="https://learn.sparkhealthyrunner.com/latoyabio">coach LaToya’s previous episodes as well as her full bio here</a></p> <p dir="ltr"> </p> <p dir="ltr">Want the structured run and strength plan with motivation and accountability to reach your highest running potential? <a href="https://learn.sparkhealthyrunner.com/coaching">Book a call and learn more about Healthy Runner coaching here </a></p> <p dir="ltr"> </p> <p dir="ltr">A big thanks to <a href="https://ucan.co/healthyrunner/">ucan</a> for your support for this episode!</p> <p dir="ltr">If you have seen my long runs and sweaty speedwork on social media, you know that I never hit the wall because I fuel with <a href="https://ucan.co/healthyrunner/">Energy gels from UCAN</a>.</p>  </p> <p dir="ltr">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.</p>  </p> <p dir="ltr"><a href="https://ucan.co/healthyrunner/">Click here</a> and use code HEALTHYRUNNER for 20% off your entire UCAN order! </p> <p dir="ltr">Connect with coach LaToya:</p> <p dir="ltr">- Instagram: <a href="https://www.instagram.com/intentfulnutrition/"></a><a href="https://www.instagram.com/llf423/">@llf423</a></p> <p dir="ltr">- Email: <a href="mailto:latoya@sparkhealthyrunner.com">latoya@sparkhealthyrunner.com</a></p> <p dir="ltr">- <a href="https://www.facebook.com/groups/HealthyRunnerGroup/">Healthy Runner Facebook Community</a></p> <p dir="ltr"> </p> <p dir="ltr">Connect with Dr. Duane:</p> <p dir="ltr">- Instagram - <a href="https://www.instagram.com/sparkhealthyrunner/">@sparkhealthyrunner</a></p> <p dir="ltr">- <a href="https://www.facebook.com/groups/HealthyRunnerGroup/">Join Our Healthy Runner Facebook Community</a></p> <p dir="ltr">- <a href="http://www.youtube.com/c/sparkhealthyrunner">Subscribe to our YouTube Channel</a></p> <p dir="ltr">- duane@sparkhealthyrunner.com</p> <p dir="ltr">- <a href="http://www.sparkhealthyrunner.com">www.sparkhealthyrunner.com</a></p> <p dir="ltr">Listen & Subscribe:</p> <p dir="ltr"><a href="https://podcasts.apple.com/us/podcast/healthy-runner-podcast/id1500452264"> Apple Podcasts</a></p> <p dir="ltr"><a href="https://open.spotify.com/show/256OxNcCDKaSEzmtnABO8i">Spotify</a></p> <p dir="ltr"><a href="https://www.stitcher.com/podcast/healthy-runner-podcast">Stitcher</a></p> <p dir="ltr"><a href="https://play.google.com/music/m/Iqumk5fyw37r7kvwyyuha5aa4mm?t=Healthy_Runner_Podcast"> Google Play</a></p> <p dir="ltr"><a href="https://www.iheart.com/podcast/263-healthy-runner-podcast-61641079/"> iHeartRadio</a></p> <p dir="ltr"><a href="https://music.amazon.com/podcasts/9cce0ed6-a39a-45d4-836e-c5b73c43b619/Healthy-Runner-Podcast"> Amazon Music</a></p> <p dir="ltr"><a href="https://sparkhealthyrunner.com/podcast/">Website</a></p>  </p>

01:04:49

192. Quick and Effective 5-Minute Warm Up Routine for Runners with Dr. Duane Scotti

<p dir="ltr"><a href="https://learn.sparkhealthyrunner.com/recovery">[DOWNLOAD] Recovery Blueprint</a></p>  </p> <p dir="ltr">Ready to maximize your running performance with a quick and effective 5-minute warm-up?</p> <p dir="ltr"> </p> <p dir="ltr">Incorporating this simple easy to follow routine of exercises specific for runners will not only keep you healthy but prime your body for running so it feels easier and more enjoyable.</p> <p dir="ltr"> </p> <p dir="ltr">Warming up is crucial to preventing injuries and enhancing your overall performance. </p> <p dir="ltr"> </p> <p dir="ltr">In this episode, I am going to share with you why it is important to incorporate warm up stretches and drills into your daily routine.</p> <p dir="ltr"> </p> <p dir="ltr">We will also talk about the specific exercises that will warm up your body and loosen up your muscles, increase blood flow, and activate key muscles for running. </p> <p dir="ltr"> </p> <p dir="ltr">Taking 5 minutes before a run can make a world of difference.  Now let’s get started on not only preparing your body physically but also mentally for a resilient and enjoyable run.</p>  </p> <p dir="ltr">Here is what we cover in this episode:</p> <p dir="ltr">- Why is a dynamic warm up important for runners</p> <p dir="ltr">- What to do before a run</p> <p dir="ltr">- How do you stretch before running</p> <p dir="ltr">- 4 Running Drills to do before a run</p> <p dir="ltr"> </p> <p dir="ltr">There are six parts of your running journey that need to be optimized so you can run strong and last long without getting injured! Learn them <a href="https://learn.sparkhealthyrunner.com/grow">here</a></p> <p dir="ltr"><a href="https://youtu.be/EuQ48JIYmNs"> </a></p> <p dir="ltr">Do you have a burning question for Duane?  Submit it  <a href="https://forms.gle/xmRnVdtFUUcvm5sq6">here</a> and we’ll answer them on the next Q&A podcast episode! </p>  </p> <p dir="ltr">Resources Mentioned:</p>  </p> <p dir="ltr"><a href="https://youtu.be/5cKxUUVeVVI?si=aS0E1aptUHgA2gZx">5-Minute Warm Up Instructional Video</a></p>  </p> <p dir="ltr"><a href="https://learn.sparkhealthyrunner.com/recovery">[DOWNLOAD] Recovery Blueprint</a></p>  </p> <p dir="ltr"><a href="https://sparkhealthyrunner.com/7-foam-roller-exercises-for-runner-recovery/"> Listen to episode 181 on How to Foam Roll for Running</a></p>  </p> <p dir="ltr"><a href="https://sparkhealthyrunner.com/running-hip-mobility-exercises-for-tight-hips/"> Listen to episode 185 on Mobility Before Your Runs</a></p> <p dir="ltr"> </p> <p dir="ltr">Want the structured strength, nutrition, and run plan with motivation and accountability to reach your highest running potential without getting injured? Book a call and learn more about <a href="https://learn.sparkhealthyrunner.com/coaching">Healthy Runner coaching here </a></p> <p dir="ltr"> </p> <p dir="ltr">A big thanks to <a href="https://noxgear.com">Noxgear</a> for your support for this episode!</p>  </p> <p dir="ltr">If you have seen my early morning runs starting in September on social media you know I am always staying safe and visible with my <a href="https://noxgear.com">Noxgear Tracer2 and Tracer Lamp!</a></p>  </p> <p dir="ltr">Run smarter by adding Noxgear’s powerful multi-color LED fiber optics with ultra-reflective 3M patterns and fluorescence to light up the path in front of you! </p> <p dir="ltr"> </p> <p dir="ltr"><a href="https://noxgear.com">Click here</a> and use code HEALTHYRUNNER for 35% off your entire Noxgear order! </p> <p dir="ltr">  </p> <p dir="ltr">Connect with Dr. Duane:</p> <p dir="ltr">- Instagram - <a href="https://www.instagram.com/sparkhealthyrunner/">@sparkhealthyrunner</a></p> <p dir="ltr">- <a href="https://www.facebook.com/groups/HealthyRunnerGroup/">Join Our Healthy Runner Facebook Community</a></p> <p dir="ltr">- <a href="http://www.youtube.com/c/sparkhealthyrunner">Subscribe to our YouTube Channel</a></p> <p dir="ltr">- <a href="mailto:duane@sparkhealthyrunner.com">duane@sparkhealthyrunner.com</a></p> <p dir="ltr">- <a href="http://www.sparkhealthyrunner.com">www.sparkhealthyrunner.com</a></p> <p dir="ltr">Listen & Subscribe:</p> <p dir="ltr"><a href="https://podcasts.apple.com/us/podcast/healthy-runner-podcast/id1500452264"> Apple Podcasts</a></p> <p dir="ltr"><a href="https://open.spotify.com/show/256OxNcCDKaSEzmtnABO8i">Spotify</a></p> <p dir="ltr"><a href="https://www.stitcher.com/podcast/healthy-runner-podcast">Stitcher</a></p> <p dir="ltr"><a href="https://play.google.com/music/m/Iqumk5fyw37r7kvwyyuha5aa4mm?t=Healthy_Runner_Podcast"> Google Play</a></p> <p dir="ltr"><a href="https://www.iheart.com/podcast/263-healthy-runner-podcast-61641079/"> iHeartRadio</a></p> <p dir="ltr"><a href="https://music.amazon.com/podcasts/9cce0ed6-a39a-45d4-836e-c5b73c43b619/Healthy-Runner-Podcast"> Amazon Music</a></p> <p dir="ltr"><a href="https://sparkhealthyrunner.com/podcast/">Website</a></p>  </p>

00:36:45

191. 5 Half Marathon Training Mistakes You Must Avoid with Coach Whitney

<p dir="ltr"><a href="https://learn.sparkhealthyrunner.com/race">[Download] Race Day Blueprint</a></p>  </p> <p dir="ltr">Are you preparing for a half marathon? Want to up your game and achieve success?</p> <p dir="ltr"> </p> <p dir="ltr">I have coach <a href="https://learn.sparkhealthyrunner.com/whitneybio">Whitney LaCombe</a> from our <a href="https://learn.sparkhealthyrunner.com/coaching">Spark Healthy Runner</a> coaching team from our Healthy Runner coaching team with me here today to delve into the realm of half marathon training mistakes that you absolutely must avoid.</p> <p dir="ltr">In this episode, coach Whitney is going to share her 5 common half marathon training mistakes to avoid for race day success!</p> <p dir="ltr">We will delve into the realm of half marathon training mistakes that you absolutely must avoid. By steering clear of these five common blunders, you can enhance your training regimen and pave the way to a triumphant race day. </p> <p dir="ltr">We'll provide valuable insights and techniques to help you find your ideal pace, ensuring endurance throughout the entirety of your half marathon. We will shed light on the consequences of inadequate rest and recovery, nutrition blunders, and the topic of strength training.</p> <p dir="ltr">Whether you’re a seasoned runner looking for a half marathon PR or you are a beginner runner looking to enjoy your first half marathon experience, this training is for you!</p> <p dir="ltr">Don't let these five half marathon training mistakes hinder your progress or hinder your chances of success. Join us in this training as we delve deeper into each of these missteps, providing valuable tips and tricks to avoid them. With the right knowledge and guidance, you'll be primed for a victorious half marathon experience. Start your training journey the right way and secure the triumph you deserve! </p> <p dir="ltr">There are six parts of your running journey that need to be optimized so you can run strong and last long!  Learn them <a href="https://learn.sparkhealthyrunner.com/grow">here</a></p>  </p> <p dir="ltr">Want Dr. Duane to answer your question on the podcast?  Submit questions <a href="https://forms.gle/xmRnVdtFUUcvm5sq6">here</a></p>  </p> <p dir="ltr">Related Resources:</p> <p dir="ltr">  </p> <p dir="ltr">Listen or watch all of coach Whitney’s <a href="https://learn.sparkhealthyrunner.com/whitneybio">previous episodes</a></p>  </p> <p dir="ltr"><a href="https://learn.sparkhealthyrunner.com/race">[Download] Race Day Blueprint</a></p>  </p> <p dir="ltr"><a href="https://learn.sparkhealthyrunner.com/recovery">[Download] Recovery Blueprint</a></p>  </p> <p dir="ltr">Want the structured run and strength plan with motivation and accountability to reach your highest running potential? <a href="https://learn.sparkhealthyrunner.com/coaching">Book a call</a> to learn more about Healthy Runner coaching</p> <p dir="ltr"> </p> <p dir="ltr">A big thanks to <a href="https://noxgear.com">Noxgear</a> for your support for this episode!</p>  </p> <p dir="ltr">If you have seen my early morning runs starting in September on social media you know I am always staying safe and visible with my <a href="https://noxgear.com">Noxgear Tracer2 and Tracer Lamp!</a></p>  </p> <p dir="ltr">Run smarter by adding Noxgear’s powerful multi-color LED fiber optics with ultra-reflective 3M patterns and fluorescence to light up the path in front of you! </p> <p dir="ltr"> </p> <p dir="ltr"><a href="https://noxgear.com">Click here</a> and use code HEALTHYRUNNER for 35% off your entire Noxgear order! </p> <p dir="ltr"> </p> <p dir="ltr">Connect with coach Whitney:</p> <p dir="ltr">- Instagram: <a href="https://www.instagram.com/intentfulnutrition/"></a><a href="https://www.instagram.com/runwhitspark/">@runwhitspark</a></p> <p dir="ltr">- Email: <a href="mailto:whitney@sparkhealthyrunner.com">whitney@sparkhealthyrunner.com</a></p> <p dir="ltr">- <a href="https://www.facebook.com/groups/HealthyRunnerGroup/">Healthy Runner Facebook Community</a></p>  </p> <p dir="ltr">Connect with Dr. Duane:</p> <p dir="ltr">- Instagram - <a href="https://www.instagram.com/sparkhealthyrunner/">@sparkhealthyrunner</a></p> <p dir="ltr">- <a href="https://www.facebook.com/groups/HealthyRunnerGroup/">Join Our Healthy Runner Facebook Community</a></p> <p dir="ltr">- <a href="http://www.youtube.com/c/sparkhealthyrunner">Subscribe to our YouTube Channel</a></p> <p dir="ltr">- duane@sparkhealthyrunner.com</p> <p dir="ltr">- <a href="http://www.sparkhealthyrunner.com">www.sparkhealthyrunner.com</a></p> <p dir="ltr">Listen & Subscribe:</p> <p dir="ltr"><a href="https://podcasts.apple.com/us/podcast/healthy-runner-podcast/id1500452264"> Apple Podcasts</a></p> <p dir="ltr"><a href="https://open.spotify.com/show/256OxNcCDKaSEzmtnABO8i">Spotify</a></p> <p dir="ltr"><a href="https://www.stitcher.com/podcast/healthy-runner-podcast">Stitcher</a></p> <p dir="ltr"><a href="https://play.google.com/music/m/Iqumk5fyw37r7kvwyyuha5aa4mm?t=Healthy_Runner_Podcast"> Google Play</a></p> <p dir="ltr"><a href="https://www.iheart.com/podcast/263-healthy-runner-podcast-61641079/"> iHeartRadio</a></p> <p dir="ltr"><a href="https://music.amazon.com/podcasts/9cce0ed6-a39a-45d4-836e-c5b73c43b619/Healthy-Runner-Podcast"> Amazon Music</a></p> <p dir="ltr"><a href="https://sparkhealthyrunner.com/podcast/">Website</a></p>  </p>

00:56:03

190. Ask Duane! Solving Your Running Injury, Training, and Nutrition Woes

 </p> <p dir="ltr">Duane answers your burning questions related to running injuries, effective training techniques, and proper nutrition guidance in this ultimate Q&A. </p>  </p> <p dir="ltr">Whether you're a seasoned marathon runner or just starting your fitness journey, Duane has got you covered with a wide range of topics throughout this insightful session. Discover valuable tips and expert advice on preventing and overcoming common running injuries, such as plantar fasciitis, tendonitis, and hip soreness with running. </p>  </p> <p dir="ltr">Gain valuable insights on how to optimize your training routine to achieve peak performance and endurance. From long runs and speedwork to incorporating strength exercises, Duane shares insider secrets to help you level up your running game.</p>  </p> <p dir="ltr">Answers to these questions are covered:</p> <p dir="ltr">- How often should I strength train in marathon training</p> <p dir="ltr">- When can you run after a bulging disc</p> <p dir="ltr">- What is extensor tendonitis from running</p> <p dir="ltr">- When to stop running with pain</p> <p dir="ltr">- Plantar fasciitis and lateral plantar nerve treatment</p> <p dir="ltr">- Hip soreness during marathon training</p> <p dir="ltr">- Base training before marathon training</p> <p dir="ltr">- How much to run when not training for a race</p> <p dir="ltr">- When to bump up to 6 days of running</p> <p dir="ltr">- How many running rest days per week</p> <p dir="ltr">- How much elevation is considered hill training</p> <p dir="ltr">- Is spinning good for running</p> <p dir="ltr">- Headaches after long runs</p> <p dir="ltr">- Running fuel and daily macros</p> <p dir="ltr">- How much fuel and fluid do I need for a marathon</p>  </p> <p dir="ltr">There are six parts of your running journey that need to be optimized so you can run strong and last long without getting injured! Learn them <a href="https://learn.sparkhealthyrunner.com/grow">here</a></p> <p dir="ltr"><a href="https://youtu.be/EuQ48JIYmNs"> </a></p> <p dir="ltr">Do you have a burning question for Duane?  Submit it  <a href="https://forms.gle/xmRnVdtFUUcvm5sq6">here</a> and we’ll answer them on the next Q&A podcast episode! </p>  </p> <p dir="ltr">Resources Mentioned:</p>  </p> <p dir="ltr"><a href="https://sparkhealthyrunner.com/strength-training-for-running/">Listen to episode 183 on Strength Training for Running</a></p>  </p> <p dir="ltr">Watch my training on <a href="https://youtu.be/YcgRzamdUFc">5 Types of Low Back Pain in Runners</a></p>  </p> <p dir="ltr"><a href="https://learn.sparkhealthyrunner.com/recovery">[Download] Recovery Blueprint</a></p>  </p> <p dir="ltr">Learn how to do the <a href="https://youtu.be/XXd28IvDbro">Short Foot Exercise</a></p>  </p> <p dir="ltr"><a href="https://learn.sparkhealthyrunner.com/footpain">Download Plantar Fasciitis Free E-book</a></p>  </p> <p dir="ltr"><a href="https://sparkhealthyrunner.com/how-to-build-a-solid-foundation-for-your-race-with-base-training/"> Listen to episode 168 on Base Training</a></p>  </p> <p dir="ltr"><a href="https://learn.sparkhealthyrunner.com/marathon">Download Marathon Blueprint</a></p> <p dir="ltr"> </p> <p dir="ltr">Want the structured strength, nutrition, and run plan with motivation and accountability to reach your highest running potential without getting injured? Book a call and learn more about <a href="https://learn.sparkhealthyrunner.com/coaching">Healthy Runner coaching here </a></p> <p dir="ltr"> </p> <p dir="ltr">A big thanks to <a href="https://bit.ly/healthyrunner">Naboso</a> for your support for this episode!</p>  </p> <p dir="ltr">Want to know what I use to optimize my recovery after my runs? <a href="https://bit.ly/healthyrunner"> Naboso recovery compression socks, toe splays, and recovery ball from Naboso.</a></p> <p dir="ltr">Naboso’s textured products connect you to your exercises and your running by strengthening your feet and helping you recover from your runs. </p>  </p> <p dir="ltr"><a href="https://bit.ly/healthyrunner">Click here</a> and use code HEALTHYRUNNER for 20% off your entire Naboso order! </p> <p dir="ltr">  </p> <p dir="ltr">Connect with Dr. Duane:</p> <p dir="ltr">- Instagram - <a href="https://www.instagram.com/sparkhealthyrunner/">@sparkhealthyrunner</a></p> <p dir="ltr">- <a href="https://www.facebook.com/groups/HealthyRunnerGroup/">Join Our Healthy Runner Facebook Community</a></p> <p dir="ltr">- <a href="http://www.youtube.com/c/sparkhealthyrunner">Subscribe to our YouTube Channel</a></p> <p dir="ltr">- <a href="mailto:duane@sparkhealthyrunner.com">duane@sparkhealthyrunner.com</a></p> <p dir="ltr">- <a href="http://www.sparkhealthyrunner.com">www.sparkhealthyrunner.com</a></p> <p dir="ltr">Listen & Subscribe:</p> <p dir="ltr"><a href="https://podcasts.apple.com/us/podcast/healthy-runner-podcast/id1500452264"> Apple Podcasts</a></p> <p dir="ltr"><a href="https://open.spotify.com/show/256OxNcCDKaSEzmtnABO8i">Spotify</a></p> <p dir="ltr"><a href="https://www.stitcher.com/podcast/healthy-runner-podcast">Stitcher</a></p> <p dir="ltr"><a href="https://play.google.com/music/m/Iqumk5fyw37r7kvwyyuha5aa4mm?t=Healthy_Runner_Podcast"> Google Play</a></p> <p dir="ltr"><a href="https://www.iheart.com/podcast/263-healthy-runner-podcast-61641079/"> iHeartRadio</a></p> <p dir="ltr"><a href="https://music.amazon.com/podcasts/9cce0ed6-a39a-45d4-836e-c5b73c43b619/Healthy-Runner-Podcast"> Amazon Music</a></p> <p dir="ltr"><a href="https://sparkhealthyrunner.com/podcast/">Website</a></p>  </p>

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