Episodes
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USE CODE: STRONG100 for $100 off the Healthy Runner Strength Program
Missed Your Running Goals this Year? Hereâs how to start a new year strong.
Letâs get real about a topic that is often overlooked in the running world - What to do when you don't meet your yearly running goals. If youâre feeling frustrated or embarrassed right about now, this is for you!
Whether youâre coming up short of your goals (consistency, miles, time on the clock, qualifying for a race) or things really arenât going as you expected, Iâm here to help you navigate this moment with gratitude, resilience, and strategy.
My year didnât go as I had expected and I had a super tough year in 2017 (during my first marathon), but it led to some of my biggest wins the next 5 years - all because I leaned on these strategies. Youâll hear how to finish a down year with the right mindset, stay committed to your fitness and health goals, and use this time to reset and refocus so you can adjust to next yearâs plan based on this yearâs lessons.
And remember, if youâre still staying active, youâre making progress. I promise you this experience is all part of your journey to success as a runner!
I cover the following and a bit more:
- Reminding yourself that every runner faces low years
- Mindset shifts to help you show up as an ambassador of health and wellness (even if youâre not feeling your best)
- How to make strategic changes to plan for next year
- Tips for starting your year as strong as possible
- Why gratitude is one of the most important practices - especially when things arenât going as you expected
I hope this episode inspires you to stay dedicated to your growth as a runner to maintain a strong mind, a strong body, so you can just keep running!
Structured, consistent strength training specific for runners solves 90% of running performance and injury problems.
My Christmas gift to you for listening to this episode to start the new year strongâŠ
Get $100 off the Healthy Runner Strength Program using code: STRONG100 here!
Reset for the new year and learn How to Grow as a Runner here!
Listen to my previous episode on 6 Steps to Get Winter Strong here!
Listen to my previous episode on why strength training is your foundation for running here!
Listen to my previous episode on how to build a solid foundation for your race with base training here!
Want Dr. Duane to answer your question on the podcast? Submit questions here
Want to work with Dr. Duane as your running physical therapist and coach with structured rehab, strength, nutrition, and a run plan with full support and accountability to develop a strong running body? Book a call and learn more about Strong Body Coaching here!
Connect with Dr. Duane:
- Instagram - @sparkhealthyrunner
- Join Our Healthy Runner Facebook Community
- Subscribe to our YouTube Channel
- www.sparkhealthyrunner.com
Listen & Subscribe:
Apple Podcasts
Spotify
Stitcher
Google Play
iHeartRadio
Amazon Music
Website
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[Download] The Ultimate Achilles Guide for Runners
Hereâs why your achilles tendonitis is not getting better and why you are still not running!
One of the most common reasons why your achilles tendon pain is lingering like an annoying pebble inside your shoe during a long run is because you have a unique form of achilles tendinopathy that is occurring at the insertional site versus the more common type that is in the mid portion of the tendon.
Achilles tendonitis treatment for insertional tendinopathy is different! Dr. Duane Scotti shares f
In this episode you will learnâŠ
- How to tell if you have insertional achilles tendonitis
- Insertional achilles tendonitis bone spurs
- Trying quick fixes or misguided treatments
- Why you shouldnât perform achilles strengthening exercises off the edge of a step
- How to increase the intensity of exercises enough
- Addressing underlying ankle mobility
- How to modify activity level enough
- The role of plyometric exercises and running in recovery
- Insertional achilles tendonitis running shoes
Whether you recently are experiencing pain and swelling in the back of your heel bone or you have been frustrated with insertional tendinopathy for months that always flares up with running faster, longer, or doing any type of hill running then this episode is for you!
Avoiding these 6 mistakes in recovery will allow you to fix your insertional achilles tendonitis for good and the best part is you wonât have to stop running in order to properly heal this condition!
YES! YOU CAN actually continue getting in your mental clearing miles and put your achilles tendon pain in the rearview mirror getting back to doing the thing you love mostâŠRunning on your terms!
Return to Running Program without Achilles Pain here
[Download] Recovery Blueprint here
Learn how to get rid of achilles pain to run pain free in 5 minutes!
Follow along with my 25 Minute Strength Workout for Runners (TO RUN PAIN FREE)
Listen to my previous episode on the Best Running Shoes for Achilles Tendonitis
Listen to my previous episode on why your tendon hurts when you run
Listen to my previous episode with Lisa who overcame achilles tendonitis to run double digit long runs for the first time in her life!
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 Dr. Duane as your running physical therapist and coach with structured achilles rehab, strength, nutrition, and a run plan with full support and accountability to overcome your achilles tendonitis and keep it from coming back again? Book a call and learn more about Healthy Runner coaching here
A big thanks to Naboso for your support for this episode!
Want to know how I prioritize achilles and foot health to prevent achilles tendonitis? Kinesis board and toe splays from Naboso!
Nabosoâs product, the Kinesis board, features dual sensory stimulation, a micro-wobble system and a single-leg platform to improve my stability for running!
Click here and use code HEALTHYRUNNER for 20% off your entire Naboso order!
Connect with Dr. Duane:
- Instagram - @sparkhealthyrunner
- Join Our Healthy Runner Facebook Community
- Subscribe to our YouTube Channel
- www.sparkhealthyrunner.com
Listen & Subscribe:
Apple Podcasts
Spotify
Stitcher
Google Play
iHeartRadio
Amazon Music
Website
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Episodes manquant?
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Apply for Winter Strong Coaching here (limited spots)!
Have you struggled with injuries and youâre wondering if cross training will help your running?
Do you want to know if you can get the same benefits cross training on a bike or an elliptical when itâs bad weather or not safe to run outside?
Are you a skeptic when it comes to cross training (I was)?
If you're looking to maintain running fitness or optimize your recovery from running, coach Cat from our Spark Healthy Runner team has got you covered with her ultimate cross training tips for runners!
You will learn about all of this and more in this episode!
- What is cross training
- What is the best cross-training for running
- What equipment is required for cross training
- Should cross training be different for running on the roads vs. trails
- Benefits of cross training for running
- Does cross training help with recovery
- What are the mental benefits of cross training
- Can you do too much cross-training
- How many times a week should a runner cross-train
- Should you cross-train and run on the same day
- Can I replace a run day with cross training
- Misconception of cross training for runners
There are six steps to growing in your trail running journey so you can enjoy it and stay healthy! Learn them here!
Get all of coach Catâs previous trainings here!
Follow along with coach Catâs 30-Minute Treadmill workout for runners here!
Listen to our previous episode on 6-Steps to get strong this winter here!
Listen to our previous episode on how to build a solid foundation with base training here!
Want structured guidance on how to balance your running with cross training with full accountability and support from our team to reach your next running goal? Learn more about our program here
A big thanks to ucan for your support for this episode!
Do you want to know how I power my runs, strength sessions, AND cross training? I never run out of energy because I fuel with Energy gels from UCAN.
Fuel smarter during a run with the best no sugar energy gel on the market delivering up to 75+ minutes of steady energy to power your best running performance.
Click here to try 4 EDGE gels for free and use code HEALTHYRUNNER for 20% off your entire UCAN order!
Connect with coach Cat:
- Email: [email protected]
- Healthy Runner Facebook Community
Connect with Dr. Duane:
- Instagram - @sparkhealthyrunner
- Join Our Healthy Runner Facebook Community
- Subscribe to our YouTube Channel
- www.sparkhealthyrunner.com
Listen & Subscribe:
Apple Podcasts
Spotify
Stitcher
Google Play
iHeartRadio
Amazon Music
Website
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Apply for Winter Strong Coaching here (limited spots)!
[Download] Strong Glute Guide
Hereâs how to strengthen your body for better running during the winter months!
If you are struggling with constant injuries or not getting any faster as a runner, I am going to share with you why winter is the best time to finally get over these common sticking points in your running journey with my 6 Steps to building a stronger running body!
In this episode you will learn all aboutâŠ
Step 1- How to reframe your mindset for winter or offseason
Step 2- What strength training do runners need
Step 3- Plyometrics in order to run!
Step 4- Consistent running and why that is important
Step 5- Why running nutrition does matter during the offseason
Step 6- 3 ways to improve your running form and efficiency for running
Real runners like you got a stronger running body last winter!
Limited availability strong body coaching invite
Whether you are looking to stay active this winter or offseason and not sure what to do, have been doing the same things every offseason, keep getting injured, or arenât getting any faster when you run your spring race these 6 steps will help you!
Letâs get started to unlock your running potential with these 6 essential steps to strengthen your body for better running!
Follow along with my 25 Minute Strength Workout for Runners (TO RUN PAIN FREE)
Learn my 4 running drills to perform before running here!
Learn the basics of nutrition for runners here!
Listen to my previous episode on why strength training is your foundation for running here!
Listen to my previous episode on how to build a solid foundation for your race with base training 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 Dr. Duane as your running physical therapist and coach with structured rehab, strength, nutrition, and a run plan with full support and accountability to develop a strong running body this winter? Book a call and learn more about Strong Body Coaching here!
A big thanks to ucan for your support for this episode!
Want to know how I prioritize fueling during the winter with my runs and strength training?
Ucan's Edge gels which taste AMAZING and go down so smoothly!
Click here to get a FREE UCAN Edge starter pack (youâll just pay the cost of shipping), and use code HEALTHYRUNNER for 20% off your entire UCAN order! Highly recommend you stock up on the energy bars which are gold in between a run and strength session!
Connect with Dr. Duane:
- Instagram - @sparkhealthyrunner
- Join Our Healthy Runner Facebook Community
- Subscribe to our YouTube Channel
- www.sparkhealthyrunner.com
Listen & Subscribe:
Apple Podcasts
Spotify
Stitcher
Google Play
iHeartRadio
Amazon Music
Website
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[Download] The Ultimate Achilles Guide for Runners
Achilles tendonitis treatment exercises don't matter if you are running in the wrong shoes. Dr. Duane Scotti shares 4 key features to look for when shopping for the right running shoe to run pain free!
In this episode you will learnâŠ
- What heel drop is best for achilles pain
- Running shoe heel counter cushioning for achilles tendonitis
- Runners guide for achilles tendonitis treatment
- What is heel counter stiffness
- Running shoe heel counter height
- What shoe to avoid with achilles tendonitis
- Will I ever run again with achilles tendonitis
Whether you have the classic midportion achilles tendinopathy or insertional achilles tendonitisâŠ
Whether you are an experienced marathon runner or a beginner runner and are feeling pain and stiffness along the achilles tendon in the morning that worsens with running hills or going down stairs and you have tried icing, resting (stop running) and taking some anti inflammatory medication and you are frustrated that your pain keeps coming back whenever you try to run faster or build back those long runs again this episode is for you!
The best part is that if you find that right shoe that has all of the 4 features I am going to share with you, you wonât have to stop running and take 4 weeks off to ârehabâ your achilles. You can actually stay running and heal from this injury!
Return to Running Program without Achilles Pain here
[Download] Recovery Blueprint here
Learn how to get rid of achilles pain to run pain free in 5 minutes!
Follow along with my 25 Minute Strength Workout for Runners (TO RUN PAIN FREE)
Listen to my previous episode on why your tendon hurts when you run here
Listen to my previous episode with Lisa who overcame achilles tendonitis to run double digit long runs for the first time in her life!
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 Dr. Duane as your running physical therapist and coach with structured achilles rehab, strength, nutrition, and a run plan with full support and accountability to overcome your achilles tendonitis and keep it from coming back again? Book a call and learn more about Healthy Runner coaching here
A big thanks to Naboso for your support for this episode!
Want to know how I prioritize achilles and foot health to prevent achilles tendonitis? Kinesis board and toe splays from Naboso!
Nabosoâs product, the Kinesis board features dual sensory stimulation, a micro-wobble system and a single-leg platform to improve my stability for running!
Click here and use code HEALTHYRUNNER for 20% off your entire Naboso order!
Connect with Dr. Duane:
- Instagram - @sparkhealthyrunner
- Join Our Healthy Runner Facebook Community
- Subscribe to our YouTube Channel
- www.sparkhealthyrunner.com
Listen & Subscribe:
Apple Podcasts
Spotify
Stitcher
Google Play
iHeartRadio
Amazon Music
Website
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[Download] How to Run Injury Free (6 Steps)
How to avoid the most common running injuries! From patellofemoral pain syndrome (runnerâs knee) and IT band syndrome to shin splints and plantar fasciitis, Dr. Duane sits down with Dr. Mani Alavi from the Adaptation by Fire Podcast to share practical strategies to keep you running strong so you can enjoy injury free lifelong running.
Dr. Scotti also debunks the myth that running damages the knees and highlights why a dynamic warm-up routine is essential for priming your body before hitting the pavement. Whether you're a new runner or a seasoned marathoner, this episode is packed with actionable advice to help you avoid injuries and enjoy your runs.
We chat about all of this and more in this episode!
- Patellofemoral pain syndrome (runner's knee) and why you donât need to stop running
- IT band syndrome and treatment strategies
- Shin splints and plantar fasciitis
- The role of hip and glute strength in injury prevention
- The importance of foot health and proper progression with running
- Myths about running and knee damage
Dr. Mani Alavi 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.
Download Dr. Scottiâs Free resources on Runnerâs Knee, IT band Syndrome, Shin Splints, and Plantar Fasciitis
Want the structured run, strength, nutrition guidance on how to improve in your running journey with full accountability and support from our team to run without injuries? 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.
Nabosoâs 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. Mani Alavi:
Email [email protected]
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
- www.sparkhealthyrunner.com
Listen & Subscribe:
Apple Podcasts
Spotify
Stitcher
Google Play
iHeartRadio
Amazon Music
Website
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[Download] Nutrition Blueprint
Hereâs how to avoid stomach issues while running!
Do you struggle with runners' trots, nausea, vomiting, bloating, or abdominal discomfort during hard effort runs or races?
In this episode, coach Brooke Czarnecki, RDN from our Spark Healthy Runner team provides tips on how to avoid these common gastrointestinal issues while running!
We cover all of this and more in this super informative episode!
-Most common GI issues in runners
-What causes runner's trots
-Causes of nausea during a run
-Why does running make IBS worse
-What is GI map testing
-Misconceptions about GI issues
Links and Resources from the show:
- Get all of Brookeâs previous episodes on the podcast in one place!
- Listen to my previous episode on how injury and nutrition guidance sparked Rachelâs first marathon success!
- Listen to my previous episode on How to Eat Like a Runner
- Listen to my previous episode on Marathon Training in the Summer
If you are a runner who is looking for an individualized nutrition plan and want to prevent under-fueling so you can run strong and last long then you can begin to work with Brooke within our 1:1 signature Healthy Runner Coaching program here.
Want Dr. Duane to answer your question on the podcast? Submit questions here
A big thanks to ucan for your support for this episode!
Click here to get a FREE UCAN Edge starter pack (youâll just pay the cost of shipping), and use code HEALTHYRUNNER for 20% off your next UCAN order.
Connect with Brooke:
- Instagram: @intentfulnutrition
- Email: [email protected]
- Healthy Runner Facebook Community
- Actively Fueled Podcast on Spotify
Connect with Dr. Duane
- Instagram - @sparkhealthyrunner
- Join Our Healthy Runner Facebook Community
- Subscribe to our YouTube Channel
- www.sparkhealthyrunner.com
Listen & Subscribe:
Apple Podcasts
Spotify
Stitcher
Google Play
iHeartRadio
Amazon Music
Website
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[Download] Return to Running after Injury Program
For the first time in my 13 year adult onset running journey, I didnât run for 6 weeks!
The longest time I ever went without running was 10 days after the cape cod marathon last year to allow for full recovery.
The longest time I ever needed to recover from an injury without running was 3 days!
No, I didnât get lazy or burnt out from running but I suffered my first running injury that forced me to shut down running completely for 42 days!
Letâs be honest⊠Not running and doing the thing you love just sucks!
However, with the right mindset, injury recovery, and return to running strategy you can conquer your injury and not go stir crazy without running!
In this episode, I wanted to share with youâŠ
- Why I didnât run for 6 weeks
- My foot injury diagnosis and recovery process
- Returning to running after injury lessons
Whether you're currently not running due to an injury or youâve just gotten back into running from an injury, my 7 tips for how to safely return to running after injury will allow you to go from setback to comeback!
These essential steps for returning to running post-injury will not only get you back on your feet allowing your body to get stronger for running but also strengthen your mind!
Listen to my previous episode on my full running story here
Listen to my previous episode on 3 lessons learned from NOT hitting my Half Marathon Goal here
Listen to my previous episode with Mary who overcame a hamstring injury to get back to running and conquer the NYC marathon!
Download my FREE E-book on Plantar Fasciitis
Follow along with my 25 Minute Strength Workout for Runners (TO RUN PAIN FREE)
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 training so you can get back into running without any injury? 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 what I used to recover from my foot injury to strengthen my feet for running? Kinesis board and toe splays from Naboso!
Nabosoâs product, the Kinesis board, features dual sensory stimulation, a micro-wobble system and a single-leg platform to improve my stability for running!
Click here and use code HEALTHYRUNNER for 20% off your entire Naboso order!
Connect with Dr. Duane:
- Instagram - @sparkhealthyrunner
- Join Our Healthy Runner Facebook Community
- Subscribe to our YouTube Channel
- www.sparkhealthyrunner.com
Listen & Subscribe:
Apple Podcasts
Spotify
Stitcher
Google Play
iHeartRadio
Amazon Music
Website
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Happy world mental health day! One of the easiest ways to improve your running is to focus on mental health! The relationship between running and mental health can be complicated and that is why I have an expert with me here today to tackle this very topic!
Sarah Strong is a Licensed Clinical Social Worker, certified running coach, accomplished ultrarunner and mom. She is passionate about helping athletes prioritize mental health and mental training as much as physical health and training.
Mental health is so much more than going for âtherapyâ and maintaining strong mental health is key for growth within your running journey!
Sarah shares her expertise in the following topics during this empowering episode!
- Does running help with mental health
- Is running a form of therapy
- How does stress affect a runnerâs body
- How do we manage stress and mitigate negative impacts
- Coping strategies for stress
- Self care for mental health
- What can a runner do now to prepare for an injury in the future
- What does world mental health day mean to Sarah
- Misconception about mental health
Listen to my previous episode about meditation and running here!
Listen to my previous episode on self care tips for runners here!
Listen to my previous episode about why I quit my job to pursue my passion to improve my mental health here!
Listen to my previous episode about mantras and mental health strategies for race day here!
Follow along with my 25 minute strength training routine for runners here!
There are 6-steps to growing as a runner and mindset is one of them! Learn all six within this FREE e-book!
Want a stronger mind and running body so you can stay healthy during your next training cycle to crush your running goals?
Get the structured run and strength plan with motivation and accountability to enjoy lifelong injury free running by booking 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!
Click here to get a FREE UCAN Edge starter pack (youâll just pay the cost of shipping), and use code HEALTHYRUNNER for 20% off your next UCAN order.
Connect with Sarah Strong:
Instagram: @the_trail_therapist
Website: https://mentalprep.thetrailtherapist.com/
Email: [email protected]
Connect with Dr. Duane:
- Instagram - @sparkhealthyrunner
- Join Our Healthy Runner Facebook Community
- Subscribe to our YouTube Channel
- www.sparkhealthyrunner.com
Listen & Subscribe:
Apple Podcasts
Spotify
Stitcher
Google Play
iHeartRadio
Amazon Music
Website
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[Download] The Ultimate Achilles Guide for Runners
Achilles Tendon strengthening and loading exercises are an important part of the treatment plan for achilles tendonitis.
Dr. Duane Scotti shares how you can get rid of achilles pain to run pain free in 5 minutes!
In this episode you will learnâŠ
- Dr. Duaneâs best tips for achilles tendonitis treatment success
-The exact exercises that will only take 5 minutes out of your day
- What mistakes you need to avoid in fixing achilles tendonitis
- The one exercise that will help get rid of that stiff feeling at the beginning of a run
If you are a runner who is feeling pain and stiffness along the achilles tendon in the morning and it worsens with running hills or going down stairs and you have tried icing, resting (stop running) and taking some anti inflammatory medication and are ready to finally get rid of your achilles pain for good then this episode is for you!
Return to Running Program without Achilles Pain here
[Download] Recovery Blueprint here
Listen to my previous episode on why your tendon hurts when you run here
Listen to my previous episode on Achilles Tendonitis Treatment and Prevention here
Listen to my previous episode with Lisa who overcame achilles tendonitis to run double digit long runs for the first time in her life!
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 training so you donât get achilles tendinitis again? Book a call and learn more about Healthy Runner coaching here
A big thanks to Naboso for your support for this episode!
Want to know how I prioritize foot health and recovery as a runner to prevent achilles tendonitis? Kinesis board and toe splays from Naboso!
Nabosoâs newest product, the Kinesis board features dual sensory stimulation, a micro-wobble system and a single-leg platform to improve my stability for running!
Click here and use code HEALTHYRUNNER for 20% off your entire Naboso order!
Connect with Dr. Duane:
- Instagram - @sparkhealthyrunner
- Join Our Healthy Runner Facebook Community
- Subscribe to our YouTube Channel
- www.sparkhealthyrunner.com
Listen & Subscribe:
Apple Podcasts
Spotify
Stitcher
Google Play
iHeartRadio
Amazon Music
Website
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Are you constantly feeling anxious before a challenging workout or a race? Wondering if your digital screen is making it worse?
Todayâs guest is Jennie Ketcham Crooks, who is a licensed clinical social worker, anxiety specialist and author of LOOK UP: The 30-Day Path to Digital Minimalism and Real Life Maximalism. The book guides readers through 30 consecutive days of evidence-based interventions for managing our out-of-control digital consumption to improve our meaningful real-world connections and better align our actions with our values.
As our digital overconsumption continues to be fed with the release of each shiny new gadget and screaming fast app, itâs becoming increasingly challenging to put down our screens and interact meaningfully with the world and people around us. This constant barrage of digital engagement negatively affects both the quality of our relationships and our mental health.
However, all hope is not lost; Jennyâs expertise gives us actionable ways to adjust our behavioral patterns toward healthier digital habits.
In this episode, we discuss how the relentless allure of digital screens throttles our creativity and heightens our anxiety, the concept of psychological inflexibility as the cornerstone of our digital habits, and how to develop more mindful behaviors around interacting with our devices.
If you are currently anxious or feel like you are spending way too much time in front of your screen and it's affecting your relationship with running or your personal relationships, this is the episode for you!
We cover these topics and so much more!
- Why Jennie felt compelled to address digital overconsumption
- Generalized anxiety disorder vs. performance anxiety
- The surprising impacts of digital overuse
- Mental health, interpersonal relationships and digital overuse
- Reducing digital clutter can spark more creativity
- LOOK UP: The 30-Day Path to Digital Minimalism and Real Life Maximalism book
- How does the 30-day challenge unfold and what are the rules?
- First step recommendation on limiting digital overuse
- Success stories who've transformed their relationship with their devices
- What does world mental health day mean to Jennie
- Misconception about anxiety
Listen to my previous episode about healthy mindset tips for runners here!
Listen to my previous episode about why I quit my job to pursue my passion without anxiety here!
Listen to my previous episode about mantras and mental health strategies for race day here!
Follow along with my 25 minute strength training routine for runners here!
There are 6-steps to growing as a runner and mindset is one of them! Learn all six within this FREE e-book!
Want a stronger mind and running body so you can stay healthy during your next training cycle to crush your running goals?
Get the structured run and strength plan with motivation and accountability to enjoy lifelong injury free running by booking 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 Naboso for your support for this episode!
Want to know how I prioritize foot health and connect my mind to my body as a runner? Kinesis board and toe splays from Naboso.
Nabosoâs 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 Jennie Ketcham Crooks:
- Instagram: @becomingjennie
- Website: https://westcoastanxiety.com/
- Facebook: https://www.facebook.com/jennie.ketcham
- Linkedin: https://www.linkedin.com/in/jennieketchamcrooks/
Connect with Dr. Duane:
- Instagram - @sparkhealthyrunner
- Join Our Healthy Runner Facebook Community
- Subscribe to our YouTube Channel
- www.sparkhealthyrunner.com
Listen & Subscribe:
Apple Podcasts
Spotify
YouTube
Stitcher
iHeartRadio
Amazon Music
Website
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[Download] Marathon Training Guide
Have you been marathon training and youâre worried that you wonât be ready for success on your marathon race day?
Coach Whitney LaCombe from our Spark Healthy Runner team is back on the podcast to share her proven 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 marathon!
We'll provide valuable insights on how to make a race day plan, marathon pacing strategy, marathon nutrition, hydration, adjusting for adverse weather, and mental strategies to use during your marathon
Whether you're a seasoned marathoner or gearing up for your first 26.2 miles, this episode is packed with tips and tricks to ensure you cross that finish line strong and smiling. So lace up those running shoes, and let's get started!
There are six parts of your running journey that need to be optimized so you can run strong and last long! Learn them here
Want Dr. Duane to answer your question on the podcast? Submit questions here
Related Resources:
Listen or watch all of coach Whitneyâs previous episodes
Listen to our previous episode on how to pack for a destination marathon here
Listen to our previous episode on running gear for your marathon race here
Listen to my previous episode on mantras and mental strategies for your marathon here
Listen to my previous episode on marathon nutrition here
Listen to my previous episode on marathon hydration and electrolytes here
Want the structured run and strength plan with motivation and accountability to reach your highest running potential and crush your summer running? Book a call to learn more about Healthy Runner coaching
A big thanks to ucan for your support for this episode!
Click here to get a FREE UCAN Edge starter pack (youâll just pay the cost of shipping), and use code HEALTHYRUNNER for 20% off your next UCAN order.
Connect with coach Whitney:
- Instagram: @runwhitspark
- Email: [email protected]
- Healthy Runner Facebook Community
Connect with Dr. Duane:
- Instagram - @sparkhealthyrunner
- Join Our Healthy Runner Facebook Community
- Subscribe to our YouTube Channel
- www.sparkhealthyrunner.com
Listen & Subscribe:
Apple Podcasts
Spotify
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Google Play
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[Download] Proximal Hamstring Tendinopathy E-book
Have you been battling a nagging injury like proximal hamstring tendinopathy and you have been trying to get faster but keep coming up short? If you are feeling lost and would really like to get a marathon personal best and qualify for the Boston Marathon then this is the episode for you!
Teresa was suffering with upper hamstring tendon pain for 10 years and tried all types of treatments but every time she tried to run to her capability the pain would come back which left her feeling defeated and frustrated.
If you have been diagnosed with PHT and you were told that you are getting too old for running or running is just not for you anymore then you will need to listen to Teresaâs inspiring story on how she went from struggling with chronic hamstring pain to running a marathon personal best and qualifying for the Boston Marathon!
I have had the pleasure to witness Teresaâs transformation firsthand as her running physical therapist and coach through our Spark Healthy Runner signature coaching program and Teresa (like so many of the clients I am fortunate enough to work with) not only got back to running pain free but got the guidance from coach Lu on our team to take her marathon training to the next level to get that BQ!
I genuinely enjoyed this conversation and reflection of 8 months of training with the Spark Healthy Runner coaching team. We talked about the following and so much more!
- Teresaâs Hamstring tendon pain for 10 years
- Failed half marathon attempts
- What helped most with getting pain free
- New York half marathon without hamstring pain
- Beginning marathon training with coach Lu
- Teresa runs a marathon PR and gets that BQ!
- What did Teresa learn most about herself during marathon training
- Words of wisdom for getting a marathon PR
- PHT recommendations
- Whatâs next in Teresaâs running journey
- Listen to my previous episode on understanding proximal hamstring pain in runners
- Listen to my previous episode on how this physician went from PHT to NYC marathon finisher!
- Watch how Lisa went from a hamstring injury to crushing a BQ in 16 weeks!
- Watch how Gretchen went from frustrated injured runner to getting her running life back
If you are a runner who is looking for an individualized proximal hamstring tendinopathy plan and want to run pain free then you can begin to work with Dr. Duane Scotti within our 1:1 signature Healthy Runner Coaching program here.
Get the full deep dive story on how Duane Scotti became a healthy runner by getting over PHT!
Want Dr. Duane to answer your question on the podcast? Submit questions here
A big thanks to ucan for your support for this episode!
Click here to get a FREE UCAN Edge starter pack (youâll just pay the cost of shipping), and use code HEALTHYRUNNER for 20% off your next UCAN order.
Connect with Dr. Duane
- Instagram - @sparkhealthyrunner
- Join Our Healthy Runner Facebook Community
- Subscribe to our YouTube Channel
- www.sparkhealthyrunner.com
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Should you run through menopause? How does menopause affect your health and running?
The perimenopausal transition can create anxiety and fear in many runners who are wondering how it will impact their bodies and their fitness goals.
Menopause is a natural phase all female runners will go through during their life and it doesnât need to signal the end of your running and health goals.
Todayâs guest is Rhonda Hunt, who is a run coach, personal trainer, lululemon ambassador, and group fitness instructor and is an incredible human and inspirational leader for women crushing their running goals beyond menopause!
If you are currently going through menopause or know someone who is, this is one episode you donât want to miss!
We cover these topics and so much more!
Rhondaâs fitness journey
Rhondaâs running journey
What Rhonda experienced going through menopause
What symptoms were most common with menopause
What does menopause fatigue feel like
Is running good for you during menopause
Lessons learned going through menopause
Misconception about running through menopause
Listen to my previous episode about why female runners are different here!
Listen to my previous episode about strength training for running here!
Follow along with my 25 minute strength training routine for runners here!
Want a stronger running body so you can stay healthy during your next training cycle to crush your running goals?
Get the structured run and strength plan with motivation and accountability to enjoy lifelong injury free running by booking 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 CurraNz for supporting this episode!
CurraNz is New Zealandâs natural running supplement made of a strong antioxidant (polyphenol anthocyanin) found within black currants. Backed by more than 50 studies benefitting recovery and performance, it has been my go to training partner in my personal running journey and how I supported my Disney Dopey Challenge training and recovery!
Click here and use code HEALTHYRUNNER for 20% off your first order!
Connect with Rhonda Hunt:
- Instagram: @rhondahuntfitness
- Website: rhondahuntfitness.com
- Email: [email protected]
Connect with Dr. Duane:
- Instagram - @sparkhealthyrunner
- Join Our Healthy Runner Facebook Community
- Subscribe to our YouTube Channel
- www.sparkhealthyrunner.com
Listen & Subscribe:
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[Download] Strong Glute Guide here!
Do your legs feel heavy during your runs? Have you struggled to get faster regardless of how much you run?
Are you a runner who is stuck in an injury cycle and you would finally like to start strength training?
Do you want to know what strength exercises are best for running?
I am going to share with you my top 7 strength training exercises for stronger, faster, and injury-free running and the best part is you can do this full workout routine in less than 25 minutes!
I explain why this workout routine of must-try exercises will greatly improve your running form and allow those mental clearing miles to feel easier than ever!
Having proper strength is crucial for runners as it allows for a more efficient stride, reduces the risk of injuries, and enhances overall performance. These 7 exercises will specifically target your run specific muscles and allow you to stay healthy enjoying lifelong injury free running for many years to come.
If learning an efficient strength routine for running is what you are looking for so you can run pain free then you came to the right place!
Take your running potential to the next level while staying healthy by learning the seven essential strength training exercises for runnersâŠor as I like to call my Spark 7!
Listen to my previous episode about strength training for running here!
Learn my top hip strength exercises for running here!
Follow along with my 25 minute strength training routine for runners here!
Want a stronger running body so you can stay healthy during your next training cycle to crush your running goals?
Get the structured run and strength plan with motivation and accountability to enjoy lifelong injury free running by booking 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!
Click here to get a FREE UCAN Edge starter pack (youâll just pay the cost of shipping), and use code HEALTHYRUNNER for 20% off your next UCAN order.
Connect with Dr. Duane:
- Instagram - @sparkhealthyrunner
- Join Our Healthy Runner Facebook Community
- Subscribe to our YouTube Channel
- www.sparkhealthyrunner.com
Listen & Subscribe:
Apple Podcasts
Spotify
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Google Play
iHeartRadio
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Are you wondering how you get back into running after 2 weeks of not running?
If you are only running for stress relief, do you need to do strength training or speed specific runs?
How do you plan your fuel and hydration strategy for the New York city marathon given it starts so late?
Itâs time to provide guidance to your listener submitted questions tackling training, nutrition, and gear concerns!
These are the topics that were covered in this informative episode!
- How to get back into training safely after a 2 week break from a cold or injury
- Do you need strength training or speedwork if you are a casual runner
- How to balance tempo and interval workouts in training
- Running with a hyperactive dog and how to avoid overtraining for yourself
- How to plan your fuel and hydration for the NYC marathon that starts at 11am or later
- Should your fueling strategy be different from weekly runs and long runs
- Which super shoes are best for wide feet
- Specific hydration vest recommendation
- Duaneâs favorite snack
Download Return to Running Blueprint here!
[Download] Strong Glue Guide here!
Listen to my previous episode about how to run with your dog here!
Listen to my previous episode on how to strength train as a runner here!
Learn my top 7 exercises for running here!
Learn how to choose your run fuel from a Registered Dietitian here!
Want a stronger running body so you can stay healthy during your next training cycle to crush your running goals?
Get the structured run and strength plan with motivation and accountability to enjoy lifelong injury free running by booking 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!
Click here to get a FREE UCAN Edge starter pack (youâll just pay the cost of shipping), and use code HEALTHYRUNNER for 20% off your next UCAN order.
Connect with Dr. Duane:
- Instagram - @sparkhealthyrunner
- Join Our Healthy Runner Facebook Community
- Subscribe to our YouTube Channel
- www.sparkhealthyrunner.com
Listen & Subscribe:
Apple Podcasts
Spotify
Stitcher
Google Play
iHeartRadio
Amazon Music
Website
-
Are you a runner wondering if stretching is good for you? Or do you want to know why you kick your ankles when you run?
Itâs time to answer your listener submitted questions answering your injury, injury prevention, and recovery concerns!
The following questions were answered and I cover even more during this informative episode!
- Is stretching good for you
- Staying healthy during cold and flu season
- Warm up before foam rolling
- Kicking your ankles when running
- Marathon training with plantar fasciitis
- Correcting asymmetries in injury prone runners
- Recovery routines and exercises for runners
- When is the best time to wear toe spacers
- Best time to get a massage during training
- Duaneâs inspiration and a fun question
20% off the toe spacers mentioned in this episode here! (Code: HEALTHYRUNNER)
Stay immune healthy with blackcurrant extract for runners and get 20% off here! (Code: HEALTHYRUNNER)
Download 7 Recovery Tips for Running here!
[Download] Plantar Fasciitis FREE E-book
Listen to my previous episode about blackcurrant extract for runners here!
Listen to my previous episode on 5 types of low back pain in runners here!
Learn my 7 foam rolling exercises to optimize your running recovery here!
Want a stronger running body so you can stay healthy during your next training cycle to crush your running goals?
Get the structured run and strength plan with motivation and accountability to enjoy lifelong injury free running by booking 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 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.
Nabosoâs newest product, the Kinesis board features dual sensory stimulation, a micro-wobble system and a single-leg platform to improve my stability for running!
Click here and use code HEALTHYRUNNER for 20% off your entire Naboso order!
Connect with Dr. Duane:
- Instagram - @sparkhealthyrunner
- Join Our Healthy Runner Facebook Community
- Subscribe to our YouTube Channel
- www.sparkhealthyrunner.com
Listen & Subscribe:
Apple Podcasts
Spotify
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iHeartRadio
Amazon Music
Website
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Are you going on vacation and wondering how to get your runs in? To run or to relax? That is the question!
I have LaToya from our Healthy Runner coaching team with me here today and we are going to cover vacation while training expectations, training, and return to running after vacation.
How to enjoy your vacation and balance your running, health, and wellness goals is what you will learn about today!
In this episode, coach LaToya Felton from our Spark Healthy Runner coaching team provides you with expert tips on vacation running expectations, training, and return to running and getting back in a groove after your vacation is over.
We cover all of this and more:
- Expectations for running while on vacation
- Communicating your goals
- How to adjust running while on vacation
- Strength exercises for vacation
- Getting back on track after vacation
- Misconception about running while on vacation
There are six parts of your running journey that need to be optimized so you can run strong and last long! Learn them here.
Want Dr. Duane to answer your question on the podcast? Submit your running and health questions here
Related Resources:
25 Minute Level 1 Strength for Runners âSPARK 7â
Follow along with me as I take you through my top 7 exercises to do while away on vacation!
25 Minute Strength Workout for Runners (TO RUN PAIN FREE)
Listen to my previous podcast on insider tips for race travel
How to Grow as a Runner (6 Steps) E-book
[Download] Return to Run Blueprint
Get all of coach LaToyaâs previous episodes as well as her full bio here
Learn more about Half Marathon Group Coaching Here
A big thanks to CurraNz for supporting this episode!
CurraNz is New Zealandâs natural running supplement made of a strong antioxidant (polyphenol anthocyanin) found within black currants. Backed by more than 50 studies benefitting recovery and performance, it has been my go to training partner in my personal running journey and how I supported my Disney Dopey Challenge training and recovery!
Click here and use code HEALTHYRUNNER for 20% off your first order!
Connect with coach LaToya:
- Instagram: @llf423
- Email: [email protected]
- Healthy Runner Facebook Community
Connect with Dr. Duane:
- Instagram - @sparkhealthyrunner
- Join Our Healthy Runner Facebook Community
- Subscribe to our YouTube Channel
- www.sparkhealthyrunner.com
Listen & Subscribe:
Apple Podcasts
Spotify
Stitcher
Google Play
iHeartRadio
Amazon Music
Website
-
Are you hesitant about running in the summer? Are you worried about overheating, running too slow, or inclement summer weather?
If you're looking to get in those summer miles while staying safe, coach Cat from our Spark Healthy Runner team has got you covered with 8 summer running safety tips!
We chat about all of this and more in this episode!
- Avoiding Insects
- Preparing for thunder and lightning storms
- Dehydration and low blood pressure while running
- What to wear for summer running
- Sunscreen and sunglasses for running
- Avoiding heat exhaustion
- Adjusting your runs during while running in the heat
- Running early or late to avoid hot and humid conditions
- Safety takes precedence to run another day
- Misconception about staying safe in the summer
There are six steps to growing in your trail running journey so you can enjoy it and stay healthy!
Learn them here
Get coach Catâs previous trainings
Listen to our previous episode on running safety 101 with coach Cat
Listen to our previous episode on Marathon Training in the Summer
Listen to our previous episode on acclimating to summer heat
Want structured guidance on how to adjust for summer running with full accountability and support from our team to reach your next running goal? Learn more about our program here
A big thanks to ucan for your support for this episode!
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 Energy gels from UCAN.
Fuel smarter during a run with the best no sugar energy gel on the market delivering up to 75+ minutes of steady energy to power your best running performance.
Click here and use code HEALTHYRUNNER for 20% off your entire UCAN order!
Connect with Dr. Duane:
- Instagram - @sparkhealthyrunner
- Join Our Healthy Runner Facebook Community
- Subscribe to our YouTube Channel
- www.sparkhealthyrunner.com
Listen & Subscribe:
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Spotify
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Sign up to Join Team Healthy Runner Half Marathon Training before 7/23/24 using this link
[Download] The Ultimate Plantar Fasciitis Guide for Runners
Are you a runner whoâs been frustrated in the past that whenever you try to increase your speed or distance you get sharp pain under your heel?
You feel it when you take that first step out of bed in the morning or get up from your desk during work.
Plantar fasciitis can be frustrating for many runners the day after a long run or whenever you want to train for speed.
Are you worried that your foot pain will come back during training because you think you're getting too old for running?
Training for a half marathon or a marathon doesnât need to be painful and you donât have to rely on the following strategies (that actually donât fix the problem) of icing your foot after your runs, taping your foot, buying expensive orthotics, or switching your running shoes.
In this episode, I am going to unravel the mystery of how to add injury prevention strategies before, during, and after running with 10 easy ways to prevent plantar fasciitis!
Whether you are about to embark on training for your first race or you are a seasoned marathoner who has suffered through stubborn heel pain in the past, this episode is for you!
Avoid plantar fasciitis this summer with these 10 easy tips!
Return to Running Program without Plantar Fasciitis here
[Download] Recovery Blueprint here
Listen to my previous episode on how to fix Plantar Fasciitis in 5 Steps
Listen to my previous episode with Nicole who overcame Plantar Fasciitis and got her life back!
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 training so you donât get plantar fasciitis 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 to prevent plantar fasciitis? Kinesis board and toe splays from Naboso!
Nabosoâs newest product, the Kinesis board features dual sensory stimulation, a micro-wobble system and a single-leg platform to improve my stability for running!
Click here and use code HEALTHYRUNNER for 20% off your entire Naboso order!
Connect with Dr. Duane:
- Instagram - @sparkhealthyrunner
- Join Our Healthy Runner Facebook Community
- Subscribe to our YouTube Channel
- www.sparkhealthyrunner.com
Listen & Subscribe:
Apple Podcasts
Spotify
Stitcher
Google Play
iHeartRadio
Amazon Music
Website
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