Episodes

  • 232. Half Marathon Mindset & Expectations- Duane’s 3 Race Lessons Learned

    232. Half Marathon Mindset & Expectations- Duane’s 3 Race Lessons Learned
    Jun 13 2024

    It’s not about the distance, it’s about the journey and last Saturday, I ran my 34th half marathon and although I didn’t quite hit my time goal, I learned 3 key takeaways from this race.

    Mindset is a part of the training and you will learn how that played a role in my latest training block and I hope it helps you have realistic expectations for your next running goal!

    Whether you're training for a marathon, half marathon, or just aiming to improve your daily jogs, this training has something for everyone.

    It is my hope that after listening to this and learning the one thing you must consider when planning your next race, you will avoid feeling disappointed because you didn’t hit the time on the clock.

    Learn how Duane became a Healthy Runner here

    There are six parts of your running journey that need to be optimized so you can run strong and last long! Learn them here

    Want Dr. Duane to answer your question on the podcast? Submit questions here

    Want to work with our team with structured strength, recovery, nutrition, and a run plan with full support and accountability to reach your highest potential for your goal race so you don’t get injured or burnt out? Book a call and learn more about Healthy Runner coaching here

    Connect with Dr. Duane:

    - Instagram - @sparkhealthyrunner

    - Join Our Healthy Runner Facebook Community

    - Subscribe to our YouTube Channel

    - duane@sparkhealthyrunner.com

    - www.sparkhealthyrunner.com

    Listen & Subscribe:

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    44 mins
  • 231. Summer Marathon Training Q & A with Coach Lu

    231. Summer Marathon Training Q & A with Coach Lu
    Jun 6 2024
    [Download] Marathon Training Blueprint Training for that fall marathon during the summer months? I know I am! I bet you would like to know more about how to train during the hot summer months and still have a successful marathon training cycle… In this episode, our marathon training expert, coach Lufeng Zou from our Spark Healthy Runner coaching team will reveal expert tips to help you continue your training even if it is hot, humid, and sunny outside! Whether this is your first summer training for a marathon or you have trained for multiple marathons and still don’t seem to nail your training during the hot summer months, this is the episode for you to feel confident heading into your marathon training cycle! We answer the following questions and get into so much more during this informative listener submitted questions chat: - Is summer or winter marathon training harder - What is dew point - Should I take a rest day when the air quality is unhealthy or not safe - What is heat exhaustion and what are the warning signs - When is it TOO HOT to run outside - How can I simulate high humidity with treadmill running indoors - Impact of heat on the body - Is it normal to nap after my long runs - How to safely run in the dark to beat the sun and heat - Lack of hunger after long runs in the summer - Best type of fabric to wear while running in the summer - How to maintain easy pace with increasing cadence - How much should you slow down and adjust pace in the summer - When should you see a lower heart rate with easy running - How to program workouts in the summer - Marathon training for a flat race and when you should incorporate hills - When is the best times to run in the summer - Zone 2 training and the impact of sleep, stress, menstrual cycle, and fueling Get all of coach Lu’s previous episodes as well as his full bio here Want the structured run and strength plan with motivation and accountability to reach your highest running potential and crush your summer marathon training? Book a call and learn more about Healthy Runner coaching here: Get the full deep dive story on how Duane Scotti became a healthy runner A big thanks to ucan for your support for this episode! Want to know how our team fuels our summer marathon training? We use EDGE Energy Gels from UCAN for those long runs! Fuel smarter during a run with the best no sugar energy gel on the market delivering up to 75+ minutes of steady energy to power your best running performance. Click here and use code HEALTHYRUNNER for 20% off your entire UCAN order! Connect with coach Lu: - Follow coach Lu on Instagram - Email: lu@sparkhealthyrunner.com - Healthy Runner Facebook Community Connect with Dr. Duane: - Instagram - @sparkhealthyrunner - Join Our Healthy Runner Facebook Community - Subscribe to our YouTube Channel - duane@sparkhealthyrunner.com - www.sparkhealthyrunner.com Listen & Subscribe: Apple Podcasts Spotify Stitcher Google Play iHeartRadio Amazon Music Website
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    1 hr and 32 mins
  • 230. Super Shoes 101 with Dr. Matthew Moran

    230. Super Shoes 101 with Dr. Matthew Moran
    May 30 2024

    Are you wondering what a super shoe is? Will super shoes make you run faster? How many miles do super shoes last?

    If you're looking to find out if you should invest in carbon plated running shoes then Dr. Matthew Moran has got you covered!

    Dr. Moran holds a Ph.D. in Biomechanics, runs a gait analysis lab, and his primary research interests focus on investigating factors that influence human movement patterns primarily running biomechanics. Coupled with his academic and research pursuits, he is an accomplished distance runner and former collegiate cross country/track & field coach.

    • We chat about all of this and more in this episode!

    • What is considered a super shoe

    • How much faster do super shoes make you

    • Who benefits from super shoes

    • When should you wear super shoes

    • Do super shoes make you run differently

    • How many miles do super shoes last

    • How often should you train in super shoes

    • Do super shoes help with recovery

    • Misconception of super shoes

    There are six steps to growing in your running journey so you can enjoy it and stay healthy!

    Learn them here

    Want the structured run, strength, nutrition guidance on how to improve in your running journey with full accountability and support from our team? Learn more about our program here

    A big thanks to the Amino Company for your support for this episode!

    If you have seen some of my hill work on Strava, you know that I am always pumped up for the challenge because I use PERFORM from the Amino Company.

    Clinical studies have shown that Perform helps improve mental focus, peak strength, endurance, reduces fatigue, and increases muscle protein synthesis so you can recover faster from your runs or your strength workouts.

    Click here and use code HEALTHYRUNNER for 30% off your entire Amino Company order!

    Connect with Dr. Matthew Moran:

    Instagram- @runtrix

    Runtrix

    Pioneer Performance at Sacred Heart University

    Connect with Dr. Duane:

    - Instagram - @sparkhealthyrunner

    - Join Our Healthy Runner Facebook Community

    - Subscribe to our YouTube Channel

    - duane@sparkhealthyrunner.com

    - www.sparkhealthyrunner.com

    Listen & Subscribe:

    Apple Podcasts

    Spotify

    Stitcher

    Google Play

    iHeartRadio

    Amazon Music

    Website
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    1 hr and 6 mins
  • 229. Adaptation by Fire! Heat Acclimation with Dr. Mani Alavi

    229. Adaptation by Fire! Heat Acclimation with Dr. Mani Alavi
    May 23 2024
    Have you struggled to run in the heat? Do you have an upcoming race that will be run in hot conditions? Would you like to know how better to acclimate your body for running in the heat? If you're looking to kickstart your summer running and adapt to the heat, Dr. Mani Alavi has got you covered! Dr. Mani Alavi who is a true expert when it comes to running in the heat, he is an emergency medicine physician, former attorney and avid runner (veteran of multiple world major events including a veteran of the Boston Marathon and the hotter than normal 2024 Boston race) Dr. Alavi's area of focus is heat science with a special focus area on heat acclimation and training. We chat about all of this and more in this episode! Temperature and its effect on running performance Difference between humidity and dew point Why is the weather reported in relative humidity and not dew point What is heat acclimation and why is it important for running BMI and its effect on heat tolerance Safety precaution considerations for heat training sessions Heat training versus heat acclimation Effective heat training strategies for runners Recommended heat acclimation protocol for beginner runners How long does it take to become acclimated to the heat Extra layers of clothing and treadmill running for heat acclimation Dry sauna versus steam room for heat acclimation How should intermediate runners adjust their training to improve heat acclimation What advanced heat acclimation strategies can be employed for seasoned runners What role does clothing play in heat acclimation training Misconception of heat adaptation or acclimation There are six steps to growing in your running journey so you can enjoy it and stay healthy! Learn them here Want the structured run, strength, nutrition guidance on how to improve in your running journey with full accountability and support from our team? Learn more about our program here I am proud to announce a new partnership with CurraNz and thank them for supporting this episode! CurraNz is New Zealand’s natural running supplement made of a strong antioxidant (polyphenol anthocyanin) found within black currants. Backed by more than 50 studies benefitting recovery and performance, it has been my go to training partner for preventing GI distress running in the heat during long runs! Click here and use code HEALTHYRUNNER for 20% off your first order! Connect with Dr. Mani Alavi: Email Doctor.apma@gmail.com Listen to Adaptation by Fire Podcast on Spotify Listen to Adaptation by Fire Podcast on Apple Instagram @fit.erdoc Connect with Dr. Duane: - Instagram - @sparkhealthyrunner - Join Our Healthy Runner Facebook Community - Subscribe to our YouTube Channel - duane@sparkhealthyrunner.com - www.sparkhealthyrunner.com Listen & Subscribe: Apple Podcasts Spotify Stitcher Google Play iHeartRadio Amazon Music Website
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    1 hr and 13 mins
  • 228. I DID IT! I Quit My Faculty Job to Pursue my Passion Full Time

    228. I DID IT! I Quit My Faculty Job to Pursue my Passion Full Time
    May 16 2024

    [Join] to be a Founding Member of Healthy Runner Academy

    “We must be willing to let go of the life we planned so as to have the life that is waiting for us”

    After 19 years working for the University in either a part time faculty role or as Clinical Associate Professor of Physical Therapy, I did it! I pushed out of my comfort zone and decided to quit my 9-5 job to pursue my passion within the running community.

    In this episode, I get vulnerable and share with you why I decided to make this very difficult decision and I also share some very exciting news on what is next for you…the runner within our Healthy Runner community!

    Let’s be real here — Improving as an adult runner can be overwhelming and frustrating at times. I understand the constant struggle of searching for the best run plans, strength exercises, or foods to eat that actually make a difference and still coming up short each time. Or worse, finding a training plan that brought you a new shiny PR but you have to take a break from running because you’re injured or burned out.

    There are six parts of your running journey that need to be optimized so you can run strong and last long! These are mindset, strength training, run plan, nutrition, recovery, and race strategy.

    It got me thinking….Maybe we can create something for our Healthy Runner community!

    Right now it’s just an idea, I haven’t created anything yet but I want to share with you the vision of Healthy Runner Academy Powered by Spark!

    Healthy Runner Academy is going to be created to fill a gap often found in traditional run plans and rehab programs. Instead of following a training plan that only focuses on running or waiting to go to rehab for your next injury, you can access all the education and exercises you need to start growing in your running journey so you’ll not only feel more confident in getting stronger and faster but you’ll stay healthy and enjoy the process of running again!

    Running doesn’t need to suck and it doesn’t need to be painful, Healthy Runner Academy is going to be created to change that — Offering a supportive community, accountability, and tools for progress in executing the six key parts of your running journey all in one place.


    I don’t know if this idea is of interest to you but if it is…I want to invite you to come join me as a founding member here!

    Connect with Dr. Duane:

    - Instagram - @sparkhealthyrunner

    - Join Our Healthy Runner Facebook Community

    - Subscribe to our YouTube Channel

    - duane@sparkhealthyrunner.com

    - www.sparkhealthyrunner.com

    Listen & Subscribe:

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    Google Play

    iHeartRadio

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    Website
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    24 mins
  • 227. IT Band Syndrome Prevention Tips to Conquer Marathon Training with Dr. Duane Scotti

    227. IT Band Syndrome Prevention Tips to Conquer Marathon Training with Dr. Duane Scotti
    May 9 2024
    [Download] The Ultimate IT Band Guide for Running Healthy Are you a runner who’s been frustrated in the past that whenever you try to train for a marathon you get sharp pain on the outside of your knee? Iliotibial Band Syndrome can be frustrating for many runners during a long run when you get that sudden jolt of knee pain that just stops you in your tracks and then you have to deal with lingering achiness and stiffness throughout your day when you get up from a chair, go down stairs, kneel, or squat. Are you worried that your knee pain will come back during marathon training because you think you are just preordained to get ITB syndrome? Training for a marathon doesn’t need to be painful and you don’t have to rely on the following strategies (that actually don’t fix the problem) of icing your knee after your runs, ice it, using a IT band strap, KT tape, or doing IT band stretches. In this episode, I am going to unravel the mystery of how we as runners can prevent IT band pain during marathon training! Whether you are about to embark on marathon training for beginners or you are a seasoned marathoner who has suffered through knee pain during your 16, 18, or 20 mile long runs then this episode is for you! Avoid IT band pain this marathon season with these 6 tips! [Download] Glute Exercises for IT Band Pain Return to Running Program without ITB Syndrome here [Download] Marathon Training Blueprint here Listen to my previous episode on run walk run with Jeff Galloway here There are six parts of your running journey that need to be optimized so you can run strong and last long! Learn them here Want Dr. Duane to answer your question on the podcast? Submit questions here Want to work with our team with structured strength, recovery, nutrition, and run plan with full support and accountability to reach your highest potential for your marathon so you don’t get IT band pain? Book a call and learn more about Healthy Runner coaching here A big thanks to Naboso for your support for this episode! Want to know how I prioritize foot health and recovery as a runner during marathon training? Kinesis board and toe splays from Naboso! Naboso’s newest product, the Kinesis board features dual sensory stimulation, a micro-wobble system and a single-leg platform to improve my stability for running! Click here and use code HEALTHYRUNNER for 20% off your entire Naboso order! Connect with Dr. Duane: - Instagram - @sparkhealthyrunner - Join Our Healthy Runner Facebook Community - Subscribe to our YouTube Channel - duane@sparkhealthyrunner.com - www.sparkhealthyrunner.com Listen & Subscribe: Apple Podcasts Spotify Stitcher Google Play iHeartRadio Amazon Music Website
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    56 mins
  • 226. 5K Specific Training and Race Strategy with Dr. Duane Scotti

    226. 5K Specific Training and Race Strategy with Dr. Duane Scotti
    May 2 2024

    [Download] Race Day Checklist

    Have you been stuck in a 5K plateau and you just want to run faster?

    Have you been focusing on the marathon or half marathon distance with training and you want to test your fitness at a 5K but don’t know the best strategy?

    Have you tried to run fast for a 5K but you always seem to get injured? If any of these describes you then this is the episode for you!

    I just ran two 5K races for the first time in 2 ½ years and I had some struggles with the first because it was so long since I raced this distance and I want to share with you what I learned and implemented into the second one that brought me my fastest 5K time in 8 years!

    So whether you are new to racing 5K’s or you have run almost 30 5K’s (like I have) this episode is for you!

    If you're ready to take your 5K race performance to new heights, don't miss out on this educational session with 6 actionable strategies you can implement into your 5K race.

    Let's get started today!

    Get my full personal running story here

    [Download] FREE Couch to 5K Beginner Runner Guide

    There are six parts of your running journey that need to be optimized so you can run strong and last long! Learn them here

    Want Dr. Duane to answer your question on the podcast? Submit questions here

    Want to work with our team with structured strength, recovery, nutrition, and run plan with full support and accountability to reach your highest potential for your 5K? Book a call and learn more about Healthy Runner coaching here

    A big thanks to ucan for your support for this episode!

    Want to know how I fueled for my 5K races? I hit my sub 22 minute goal because I fuel with Energy bars from UCAN.

    Fuel smarter during a run with the best no sugar energy gel on the market delivering up to 75+ minutes of steady energy to power your best running performance.

    Click here and use code HEALTHYRUNNER for 20% off your entire UCAN order!



    Connect with Dr. Duane:

    - Instagram - @sparkhealthyrunner

    - Join Our Healthy Runner Facebook Community

    - Subscribe to our YouTube Channel

    - duane@sparkhealthyrunner.com

    - www.sparkhealthyrunner.com

    Listen & Subscribe:

    Apple Podcasts

    Spotify

    Stitcher

    Google Play

    iHeartRadio

    Amazon Music

    Website
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    1 hr and 3 mins
  • 225. Trail Running Tips for the Road Runner with Coach Cat

    225. Trail Running Tips for the Road Runner with Coach Cat
    Apr 25 2024

    Are you a road runner who is considering venturing into the trails? Are you thinking of transitioning into trail running primarily?

    If you're looking to start trail running but don’t know where to begin, you've come to the right place! Trail Running is a fantastic way to get those mental clearing miles surrounded by the beauty of nature!

    If you're looking to kickstart your trial running journey, coach Cat from our Spark Healthy Runner team has done the transition herself and some lessons she has learned that will help you as you start to run on the trails!

    We chat about all of this and more in this episode!

    What is trail running

    What are technical trails

    Common terms road runners should know about trail running

    Strength training tips for trail running

    What gear do you need for trail running

    Trail running safety tips

    Major differences between road running and trail running

    Running efforts and workouts for trail running

    Nutrition and fueling differences for trail running

    Trail running headphone etiquette

    Timed or looped races

    Trail racing tips

    Misconception of trail and road running

    There are six steps to growing in your trail running journey so you can enjoy it and stay healthy!

    Learn them here

    Get coach Cat’s previous trainings

    Listen to our previous episode on trail running terminology

    Listen to our previous episode comparing road running to trail running

    Want structured guidance on how to start running with full accountability and support from our team? Learn more about our program here

    A big thanks to Naboso for your support for this episode!

    Want to know how I prioritize foot health as a runner? Kinesis board and toe splays from Naboso.

    Naboso’s newest product, the Kinesis board features dual sensory stimulation, a micro-wobble system and a single-leg platform to improve my stability for running!

    Click here and use code HEALTHYRUNNER for 20% off your entire Naboso order!

    Connect with Dr. Duane:

    - Instagram - @sparkhealthyrunner

    - Join Our Healthy Runner Facebook Community

    - Subscribe to our YouTube Channel

    - duane@sparkhealthyrunner.com

    - www.sparkhealthyrunner.com

    Listen & Subscribe:

    Apple Podcasts

    Spotify

    Stitcher

    Google Play

    iHeartRadio

    Amazon Music

    Website
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    1 hr and 22 mins