JOIN Waitlist for Team Half Marathon Coaching!

Did you know that 2 million people completed a half marathon last year? Imagine being part of that community!

Many first-time runners feel overwhelmed by the idea of running 13.1 miles, often unsure where to start or how to stay motivated.

In this episode, you’ll learn everything you need to prepare for your first half marathon, from choosing the right plan to the best strength training during half marathon training. Our comprehensive half marathon training for beginners will set you up for success to conquer YOUR FIRST Half Marathon!

Coach LaToya Felton from our Spark Healthy Runner coaching team covers the essential training plans, running tips, and mental strategies to help you build confidence and endurance as race day approaches.

As a bonus for listening to the full episode, you’ll learn the top three tips that could make or break your half marathon experience, ensuring you cross that finish line with a smile!

We cover this and so much more!

- How many weeks should I train for a half marathon

- How to choose the right half marathon training plan

- How fast should I run for half marathon training

- How many miles should I run for half marathon training

- How many rest days should I take during half marathon training

- How long should your long run be in half marathon training

- Should I strength train while training for a half marathon

- Should I cross-train when training for my first half marathon

- Should I race before my first half marathon

- Top three tips that could make or break your half marathon experience

- Misconception about getting ready for your first half marathon

[Download] Half Marathon Training Kickstart Kit: Start Strong and Stay Injury 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 half marathon question on the podcast?  Submit your running and health questions here

Related Resources:

25 Minute Level 1 Strength for Runners “SPARK 7”

Get all of coach LaToya’s previous episodes as well as her full bio here!

Join the Waitlist and learn more about Half Marathon Group Coaching Here

Listen to my previous episode on determining if you are ready to run your first half marathon here!

Listen to my previous episode on half marathon fueling here!

Listen to my previous episode on the top 5 half marathon mistakes to avoid here!

Listen to my previous episode on unlocking my fastest half marathon time in 7 years here!

Listen to my previous episode on half marathon prep the week before your race here!

Want a structured run and strength plan with motivation and accountability to reach your highest running potential and continue to get faster? 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 (you’ll just pay the cost of shipping), and use code HEALTHYRUNNER for 20% off your next UCAN order.

Connect with coach LaToya Felton:

- 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

- [email protected]

- www.sparkhealthyrunner.com

Listen & Subscribe:

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iHeartRadio

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Are you ready to push past your limits and conquer your next running goal? 

In this training, we’ll reveal the secrets to unlocking your mental toughness, transforming every step into a victory. Whether you're a seasoned runner or just starting out, get ready to discover the mindset that will take you from struggling to thriving on the roads!

Jason Fitzgerald is a running coach, founder of the strength running podcast, website, and YouTube channel and is going to fill your mindset bucket for you today!  

Runners with high levels of mental toughness stay mentally strong despite distraction, imperfect race conditions, inconvenience, and discomfort.

We chat about the following topics and so much more!

- What is running mental toughness

- When does a lack of mental toughness show up in running

- Benefits of mental resilience in runners

- Common mistakes runners make building mental fitness

- How to build mental toughness through training

- How to overcome slowing down or giving up

- Best ways to stop feeling nervous before a race

- Misconception about mental toughness

This was a value packed conversation with a true expert in the running community.  I hope you enjoy the episode with Jason and learn a thing or two about building a strong mind for running!

As a gift to you for tuning in, Jason is providing you with a HEALTHY 25% off discount to take your mental toughness to the next level!  Just use the code HEALTHYRUNNER for the Mindset Mastery program 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

Links and Resources from the show:

- Get Jason’s free series on mindset training for runners  

- Learn more about Jason and Strength Running

- Follow Jason on Instagram

- Watch Strength Running videos on YouTube

- Listen to the Strength Running podcast

Listen to my previous episode about injury prevention with Jason

Listen to my previous episode with Jason about Strength Training as Power Training for running here!

Listen to my previous episode about marathon race day mindset tips here!

Listen to my previous episode about missed running goals and the mindset shift you need here!

Listen to my previous episode on Mental Health and Running here!

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

Want the structured strength and run plan with motivation and accountability to reach your highest running potential? 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

- [email protected]

- www.sparkhealthyrunner.com

Listen & Subscribe:

Apple Podcasts

Spotify

Stitcher

Google Play

iHeartRadio

Amazon Music

Website

Want to know the secret to maintaining your running speed and endurance even as you age? 

You may be wondering…Can you STILL run like you’re 20 even at 40?  Why older runners can get faster is what we’re talking about in this episode!

This was such a fun and informative conversation with my friend Carolyn Coffin who is a fellow running coach, podcaster, and physiotherapist.

We're sharing our top age-defying running tips that will have you feeling energetic, strong, and motivated to hit the pavement in your 40’s, 50’s, and beyond!  We know the stereotypes out there with age and running…

”You shouldn’t be running anymore”... “running is bad for your knees”...“Your too old to run marathons anymore” 

The real challenge is understanding how you can get faster at any age.  We will explore factors contributing to older runners' speed, such as experience, training techniques, mental resilience all while sharing real life stories.  

Whether you're a seasoned runner or just starting out, these tips will help you defy your age and reach your running goals. So, let's get started and take your running to the next level!

We answer these common questions and so much more:

- Does running keep you healthy as you age

- Does age affect how fast you can run

- What is the age graded score for running  

- Can you run faster after 40

- How to improve sprint speed over 40 

- Misconception about getting faster as we age

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

[Download] Ultimate Marathon Training Guide to Master Your Marathon Feeling Strong at ANY AGE!

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

Related Resources:

Listen to my previous episode on running through menopause here!

Listen to my previous episode with Carolyn as we celebrated 200 episodes here!

Listen to my previous episode with Carolyn about running terminology 101 here!

Listen to my previous episode with Carolyn about how to set goals for the upcoming year here!

Listen to my previous episode with Carolyn about the differences between trail running and road running here!

Want a structured run and strength plan with motivation and accountability to reach your highest running potential and continue to get faster in your 40’s? 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 (you’ll just pay the cost of shipping), and use code HEALTHYRUNNER for 20% off your next UCAN order.

Connect with Carolyn:

• Email Carolyn: [email protected]

• Inspired Soles Instagram: @inspiredsolescast

• Carolyn's Instagram: @carolyn.c.coffin

Connect with Dr. Duane:

- Instagram - @sparkhealthyrunner

- Join Our Healthy Runner Facebook Community

- Subscribe to our YouTube Channel

- [email protected]

- www.sparkhealthyrunner.com

Listen & Subscribe:

Apple Podcasts

Spotify

Stitcher

Google Play

iHeartRadio

Amazon Music

Website

[Download] The Ultimate Runner’s Knee Guide to Pain Free Running

Knee pain while running?  Here’s what you need to know about runner’s knee or patellofemoral pain syndrome.  

No running is not bad for your knees and no you don’t need to stop running with knee pain. In fact, regular running strengthens the joints and actually protects against development of knee arthritis later in life.

If you are feeling achy knee pain along the inside or front of your knee that worsens with running uphill, stairs, squatting, or sitting for a long period of time and you have tried icing, resting (stop running) and a knee brace but you’re frustrated that your pain keeps coming back whenever you try to run faster or build back those long runs again this is for you!

In today’s training, we’re uncovering the truth about Patellofemoral Pain Syndrom…what it is, why it happens, and how you can get back to running pain-free. 

I’m going to reveal the top causes and the truth about knee pain in runners and what you should really know about taking up running as an adult!

You will learn:

-What is runner’s knee

-How do you know if you have runner’s knee

-Why do runners get patellofemoral pain syndrome

-Why is runner’s knee not getting better

-3 Powerful ways to turn off knee pain while running

Return to Running Program without Knee Pain here

Follow along with my 25 Minute Strength Workout for Runners (TO RUN PAIN FREE)

Listen to my previous episode on knee pain demystified: Is it Runner Knee of IT Band Syndrome? here!

Listen to my previous episode on 5 Mistakes You’re Making to Get Rid of Your Knee Pain here!

Listen to my previous episode with Lindsay who overcame Runner’s Knee to Conquer her Half Marathon PAIN FREE 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 achilles rehab, strength, nutrition, and a run plan with full support and accountability to overcome your knee pain 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!

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

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

Connect with Dr. Duane:

- Instagram - @sparkhealthyrunner

- Join Our Healthy Runner Facebook Community

- Subscribe to our YouTube Channel

- [email protected]

- www.sparkhealthyrunner.com

Listen & Subscribe:

Apple Podcasts

Spotify

Stitcher

Google Play

iHeartRadio

Amazon Music

Website

[Download] The Ultimate Marathon Training Guide

How early should you start training for a marathon?...How about now!?

I had the opportunity to talk with the amazing Carolyn Coffin on the Inspired Soles Podcast on what we can do as runners when we are not officially "marathon training".

Carolyn Coffin is not only a friend of the show (episodes 108, 160, 200, 213) but she has a 3:21 marathon PB and recently ran a 3:24 in Chicago this past fall 9 years later!  

In this episode, we discuss the importance of year-round training for marathon success and why Marathon Training technically starts way before your 16 or 20 week training cycle.

So if you are feeling a bit in a rut after the holidays and during the colder winter months but you still have big marathon goals in 2025 (like I do) then this is the episode for you!

We dive deep into mindset, strength training, and following a properly structured run plan so that you’re not starting back at square one when you decide to officially begin your next training cycle.

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

Listen to my previous episode with Carolyn as we celebrated 200 episodes here!

Listen to my previous episode with Carolyn about running terminology 101 here!

Listen to my previous episode with Carolyn about how to set goals for the upcoming year here!

Listen to my previous episode with Carolyn about the differences between trail running and road running here!

Want the structured run and strength plan with motivation and accountability to reach your highest running potential and crush your 2025 marathon running goal? 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 (you’ll just pay the cost of shipping), and use code HEALTHYRUNNER for 20% off your next UCAN order.

Connect with Carolyn:

• Email Carolyn: [email protected]

• Inspired Soles Instagram: @inspiredsolescast

• Carolyn's Instagram: @carolyn.c.coffin

Connect with Dr. Duane:

- Instagram - @sparkhealthyrunner

- Join Our Healthy Runner Facebook Community

- Subscribe to our YouTube Channel

- [email protected]

- www.sparkhealthyrunner.com

Listen & Subscribe:

Apple Podcasts

Spotify

Stitcher

Google Play

iHeartRadio

Amazon Music

Website

[DOWNLOAD] The Ultimate Beginner Guide for Runners

If I was going to start running in 2025 this is the exact 6-Step process that I would follow!

Our runners have actually been using this for years to start running and stick with it so they could improve their health and feel better not only physically but mentally as well!

Over the past 5 years, I have created and redefined the #1 way to stay healthy while running well into your 40’s, 50’s, and beyond.  Our services and community have helped over 500 runners hit their running goals (even if they were a beginner or recovering from an injury).  

But I have a disclaimer for you…this system isn’t some magic pill.

You actually have to…run consistently, you’re going to have to stop procrastinating and take the plunge into the deep end of the pool and commit at least a few hours a week into doing specific runs, exercises, and learning about nutrition in order to take up running as an adult.

If you follow this system, you might be surprised at how quickly you enjoy running and how quickly you can start feeling stronger and running longer

In this episode, I will break down the entire process of how to start running using this 6-Step process and I will also share with you 3 common mistakes beginner runners make when starting out.

Listen to my previous episode on beginner running tips with coach Cat 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!

Follow along with my 25 Minute Strength Workout for Runners (TO RUN PAIN FREE)

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

Spark off your running journey with a 4 month strong body transformation!

Want to fast track your growth in strengthening your body for running and get clarity and focus to enjoy lifelong injury free running?  

Book a call and learn more about Strong Body 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!

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

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

Connect with Dr. Duane:

- Instagram - @sparkhealthyrunner

- Join Our Healthy Runner Facebook Community

- Subscribe to our YouTube Channel

- [email protected]

- www.sparkhealthyrunner.com

Listen & Subscribe:

Apple Podcasts

Spotify

Stitcher

Google Play

iHeartRadio

Amazon Music

Website

[Download] Beginner Running Training Guide

Happy new year and welcome to our healthy runner community!  Today, we will dive into the essential etiquette tips every runner should know to enhance their experience and the experience of those around them.  

Whether you’re a seasoned marathoner or just starting out, avoiding common running mistakes can make a big difference!

Coach Whitney LaCombe from our Spark Healthy Runner team is back to share vital tips to ensure a respectful and enjoyable running environment for everyone.

In this episode, coach Whitney and Dr. Duane Scotti dive into the do’s and don’ts of running etiquette which will serve as a guide for all runners!

You will learn:

- The importance of awareness on the trail

- How to share the road safely with cyclists and pedestrians

- Proper pacing and passing techniques

- The etiquette of running in groups

- Tips for running on a track as well as race etiquette

Once you master these training and racing etiquette tips you will be a more considerate runner and run with respect within your community!

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 Whitney’s previous episodes

Listen to our previous episode on how to start running here! 

Listen to our previous episode on a 16 week marathon training for beginners here

Listen to our previous episode on running gear for your marathon race here

Want the structured run and strength plan with motivation and accountability to reach your highest running potential and crush your running goal? 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 (you’ll 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

- [email protected]

- www.sparkhealthyrunner.com

Listen & Subscribe:

Apple Podcasts

Spotify

Stitcher

Google Play

iHeartRadio

Amazon Music

Website

USE CODE: STRONG100 for $100 off the Healthy Runner Strength Program

Missed Your Running Goals this Year?  Here’s how to start a new year strong.

Let’s 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 you’re feeling frustrated or embarrassed right about now, this is for you!

Whether you’re coming up short of your goals (consistency, miles, time on the clock, qualifying for a race) or things really aren’t going as you expected, I’m here to help you navigate this moment with gratitude, resilience, and strategy.

My year didn’t 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.  You’ll 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 year’s plan based on this year’s lessons.

And remember, if you’re still staying active, you’re 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 you’re 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 aren’t 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 strong…

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

- [email protected]

- www.sparkhealthyrunner.com

Listen & Subscribe:

Apple Podcasts

Spotify

Stitcher

Google Play

iHeartRadio

Amazon Music

Website

[Download] The Ultimate Achilles Guide for Runners

Here’s 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 learn…

- How to tell if you have insertional achilles tendonitis

- Insertional achilles tendonitis bone spurs

- Trying quick fixes or misguided treatments

- Why you shouldn’t 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 won’t 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 most…Running 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!

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

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

Connect with Dr. Duane:

- Instagram - @sparkhealthyrunner

- Join Our Healthy Runner Facebook Community

- Subscribe to our YouTube Channel

- [email protected]

- www.sparkhealthyrunner.com

Listen & Subscribe:

Apple Podcasts

Spotify

Stitcher

Google Play

iHeartRadio

Amazon Music

Website

Apply for Winter Strong Coaching here (limited spots)!

Have you struggled with injuries and you’re 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 it’s 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 Cat’s previous trainings here!

Follow along with coach Cat’s 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

- [email protected]

- www.sparkhealthyrunner.com

Listen & Subscribe:

Apple Podcasts

Spotify

Stitcher

Google Play

iHeartRadio

Amazon Music

Website