If you're training for a marathon, this episode could save you months of frustration and help you reach the starting line healthy and ready to perform your best.

Joining me for his fourth appearance on the Healthy Runner Podcast is marathon coach Jason Fitzgerald, founder of Strength Running, USATF-certified coach, and 2:39 marathoner.

Together, we answer some of the biggest questions marathon runners have, including:

✅ Why runners hit the wall around mile 20

✅ The marathon workouts that actually matter (and the ones you can stop stressing about)

✅ How to structure your long runs for maximum benefit

✅ Zone 2 vs. threshold training and how much of your running should actually be easy

✅ Why strength training is a game changer for marathon performance and injury prevention

✅ How runners over 40 can train smarter, recover better, and stay healthy throughout marathon training

Throughout the conversation, Jason shares the coaching strategies he uses to help runners perform their best, while I provide the physical therapy perspective on reducing injury risk, improving recovery, and building a body that's ready for the demands of 26.2 miles.

Whether you're training for your first marathon or chasing a new personal best, you'll leave this episode with practical strategies you can immediately apply to your training.

🎁 FREE RESOURCE: Marathon Training Guide

Want a clear, proven roadmap to train smarter and feel strong on race day?

Download your Ultimate Marathon Training Guide to Master Your Marathon Feeling Strong

This free guide is designed for both beginner and advanced runners who want to achieve their marathon goals while staying healthy and injury-free.

Claim your free copy here!

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

Want to know my favorite recovery supplement for runners? CurraNz is New Zealand's natural running supplement made of a strong antioxidant (polyphenol anthocyanin) found within blackcurrants.

Learn more about the real science behind blackcurrant extract in my interview with Fleur Cushman in episode 233 on the Healthy Runner Podcast.

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

If you're ready for structured strength plans, progressive return-to-run programming, and coaching support so you're not guessing week to week, join the Healthy Runner Academy waitlist

Looking for 1-on-1 guidance, structure, support, and accountability? Check out our signature Spark Healthy Runner Coaching here!

👋🏼 New here?

I'm Dr. Duane Scotti, former physical therapy professor turned full-time running coach, running physical therapist, and 8x marathoner 🏅

I help everyday runners stop nagging injuries, get stronger, and finally feel confident in their training by blending rehab-level expertise with performance training.

If you found this helpful, make sure to follow the Healthy Runner Podcast and share this episode with a runner who needs to hear it.

Links and Resources from the show:

- 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 building mental resilience for running with Jason

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!

Connect with Dr. Duane:

- Instagram - @sparkhealthyrunner

- Sign up for the Healthy Runner Newsletter

- Join our Healthy Runner Facebook Community

- Subscribe to our YouTube Channel

- [email protected]

- www.sparkhealthyrunner.com

Grab your FREE Ultimate Marathon Training Guide to Master Your Marathon Feeling Strong!

Last week, I did something I never thought I would do.

I stepped off the course at mile 13.1 of the Buffalo Marathon and recorded my first ever DNF.

After completing seven marathons, I finally had a race that didn't go according to plan.

But here's the crazy part...

Just six days later, I found myself standing on another marathon starting line. And by the end of that race, I crossed the finish line of marathon number eight.

In this episode, I share the full story behind my first DNF, why I made the difficult decision to stop, why I chose to run another marathon less than a week later, and the biggest lessons I learned from my entire spring marathon training cycle.

If you've ever had a race not go according to plan, struggled with setbacks during training, or felt like one bad race erased months of hard work, this episode is for you.

You'll learn:

✅ Why knowing when to stop is not quitting

✅ Why one race does not define your fitness or your training cycle

✅ The mindset shift that helped me move forward after my first DNF

✅ What I learned about marathon fatigue, fueling, and reflux management

✅ What worked during this training cycle and what I'll be changing before Wineglass Marathon this fall

✅ Why staying healthy may be the biggest marathon win of all

The biggest lesson?

One race does not define you as a runner.

Whether you're training for your first marathon, chasing a PR, or simply trying to stay healthy and consistent, I hope this episode reminds you that setbacks don't erase progress and that resilience is built when things don't go according to plan.

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

If you're ready for structured strength plans, progressive return-to-run programming, and coaching support so you're not guessing week to week, join the Healthy Runner Academy waitlist

Looking for 1-on-1 guidance, structure, support, and accountability? Check out our signature Spark Healthy Runner Coaching here!

Episodes and Resources mentioned in this episode:

Listen to my previous episode on marathon strength training guide: run stronger with these 3 essentials here!

Listen to my previous episode race recap running a 23 minute PR at the Cape Cod Marathon here!

Listen to my previous episode on conquering 48.6 miles as part of the Dopey Challenge here!

Listen to my previous episode on the race day mistake most runners don't see coming here!

👋🏼 New here?

I'm Dr. Duane Scotti, former physical therapy professor turned full-time running coach, running physical therapist, and 8x marathoner 🏅

I help everyday runners stop nagging injuries, get stronger, and finally feel confident in their training by blending rehab-level expertise with performance training.

If you found this helpful, make sure to follow the Healthy Runner Podcast and share this episode with a runner who needs to hear it.

Connect with Dr. Duane:

- Instagram - @sparkhealthyrunner

- Sign up for the Healthy Runner Newsletter

- Join our Healthy Runner Facebook Community

- Subscribe to our YouTube Channel

- [email protected]

- www.sparkhealthyrunner.com

Do you feel like every run needs to be hard in order to get faster?

If so… that might be exactly why you're stuck.

In this episode, I'm joined by run coach Carolyn Coffin to tackle one of the biggest myths in running:

That you need to suffer through every workout to see results.

We break down why "party pace" is that conversational, enjoyable effort isn't just for beginners… it's actually one of the most powerful tools to help you run faster, stay consistent, and avoid burnout.

If your training has been feeling more like a grind than something you enjoy, this episode will shift how you think about performance.

Because the truth is…

You don't need to choose between running happy and chasing a PR.

🎯 In this episode, you'll learn:

- Why running harder isn't always the answer to getting faster

- What "party pace" really means (and how to use it correctly)

- The biggest mistake runners make with easy runs

- How much of your training should actually feel easy

- Where easy running stops being enough (the "ceiling" most runners miss)

- How to balance performance and enjoyment in your training

- Why enjoying your runs can actually improve your results

- A simple shift you can make this week to train smarter

For runners who want to:

- Run faster without burning out

- Stay consistent and avoid injury

- Feel stronger and more confident in their training

- Actually enjoy the process of running again

🎁 FREE RESOURCE: Marathon Training Guide

Want a clear, proven roadmap to train smarter and feel strong on race day?

Download your Ultimate Marathon Training Guide to Master Your Marathon Feeling Strong

This free guide is designed for both beginner and advanced runners who want to achieve their marathon goals while staying healthy and injury-free.

Claim your free copy here!

Listen to my previous episode with Carolyn on why older runners can get faster 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!

If you're ready for structured strength plans, progressive return-to-run programming, and coaching support so you're not guessing week to week, join the Healthy Runner Academy waitlist

Looking for 1-on-1 guidance, structure, support, and accountability? Check out our signature Spark Healthy Runner Coaching here!

👋🏼 New here?

I'm Dr. Duane Scotti, former physical therapy professor turned full-time running coach, running physical therapist, and 7x marathoner 🏅

I help everyday runners stop nagging injuries, get stronger, and finally feel confident in their training by blending rehab-level expertise with performance training.

If you found this helpful, make sure to follow the Healthy Runner Podcast and share this episode with a runner who needs to hear it.

Connect with Carolyn Coffin:

• Email Carolyn: [email protected]

• Inspired Soles Instagram: @inspiredsolescast

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

Connect with Dr. Duane:

- Instagram - @sparkhealthyrunner

- Sign up for the Healthy Runner Newsletter

- Join our Healthy Runner Facebook Community

- Subscribe to our YouTube Channel

- [email protected]

- www.sparkhealthyrunner.com

[Download] The IT Band Fix for Runners

Struggling with IT band pain while running and wondering if you should stop… or push through?

In this episode, I'm breaking down exactly what you should do if you're dealing with IT band syndrome as a runner. Because here's the truth most runners don't hear:

👉🏼 You do NOT always need to stop running.

But you DO need to know how to adjust your training the right way.

As a running physical therapist and coach, I've helped hundreds of runners get out of that frustrating start stop cycle and back to consistent, pain free running. And the runners who recover the fastest are not the ones who completely rest… they're the ones who follow a structured plan.

Inside this episode, I'll walk you through my Pain Traffic Light system so you know exactly when to run, when to modify, and when to rest.

Then I'll show you a step by step return to run plan so you can keep your fitness, avoid setbacks, and actually fix the root cause of your IT band pain.

If you've ever asked yourself:

-Should I run with IT band pain?

-How long should I rest IT band syndrome?

-Why does my outer knee hurt when I run?

This episode is for you.

🎯 What You'll Learn

- Why your IT band is NOT the real problem

- The biggest mistake runners make with IT band syndrome

- How to tell if you should run today (green, yellow, red light)

- Exactly how to modify your runs without losing fitness

- A 3 phase return to run protocol that actually works

- How cadence and stride impact IT band stress

- The role of hip strength in fixing IT band pain for good

🎁 Download my free ITB guide here!

If you're ready for structured strength plans, progressive return-to-run programming, and coaching support so you're not guessing week to week, join the Healthy Runner Academy waitlist

Return to Running Program without IT Band Pain here

🎥 5 Minute Warm Up Before Running (Follow Along)

Listen to my previous episode on conquering marathon training without IT Band Syndrome here!

Listen to my previous episode on unraveling the mystery between Runners Knee vs. ITBS here

Listen to my previous episode on 4 can't miss tips for IT band syndrome here!

Listen to my previous episode on run walk run with Jeff Galloway here

Watch how Josmany went from IT band injury to pain-free marathon here

Watch how Stephanie went from IT band pain with every long run to conquering the 48.6 mile Dopey Challenge in Disney 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 IT Band Syndrome and keep it from coming back again? Book a call and learn more about Healthy Runner coaching here

Connect with Dr. Duane:

- Instagram - @sparkhealthyrunner

- Sign up for the Healthy Runner Newsletter

- Join our Healthy Runner Facebook Community

- Subscribe to our YouTube Channel

- [email protected]

- www.sparkhealthyrunner.com

Listen & Subscribe:

Apple Podcasts

Spotify

YouTube

Amazon Music

Website

Most runners think once you hit 50… your best running years are behind you.

It's time to slow down. Run less. Lower expectations.

But what if that's completely wrong?

In this episode, I sit down with RRCA Certified Running Coach and Spark Healthy Runner coach, Colleen Masse, who started marathon training at 50… and has since completed 22 marathons, including all six World Marathon Majors (Berlin, London, Tokyo, Chicago, New York, and Boston).

But this isn't just a story about big races.

It's about what's actually possible when you train smart, stay consistent, and build a strong, durable body.

We dive into how Colleen went from thinking she hated racing… to finding purpose, joy, and community in running during a major life transition.

And more importantly, we break down exactly how she's been able to stay healthy while doing it.

In this episode, you'll learn:

-How to start running or return to running after 50 -The key differences in marathon training after 40 and 50 -How to build durability and avoid the injury cycle -Why masters runners may actually have an advantage -How to balance training with a full time career and family -The mindset shift from pressure to purpose in your running

If you've ever wondered if it's "too late" to chase big running goals… this episode will change your perspective.

Your strongest chapter might still be ahead.

🎧 Listen now and start building a stronger, healthier running body.

Listen to my previous episode on Beginner Marathon Training here!

Listen to my previous episode on Advanced Marathon Training here!

Listen to my previous episode on how older runners can still get faster here!

Listen to my previous episode on marathon injury prevention here!

Listen to my previous episode on marathon strength training guide: run stronger with these 3 essentials here!

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

Looking for 1-on-1 guidance, structure, support, and accountability? Check out our signature Spark Healthy Runner Coaching here!

Connect with Coach Colleen:

- Instagram: @colleenrunstheworld

- Facebook: Running Adventures of a 50 Something Women

- Healthy Runner Facebook Community

Connect with Dr. Duane:

- Instagram - @sparkhealthyrunner

- Sign up for the Healthy Runner Newsletter

- Join our Healthy Runner Facebook Community

- Subscribe to our YouTube Channel

- [email protected]

- www.sparkhealthyrunner.com

Listen & Subscribe:

Apple Podcasts

Spotify

YouTube

Amazon Music

Website

[Download] Half Marathon Training Kickstart Kit: Start Strong and Stay Injury Free!

Still feeling sore, tired, and beat up after your runs?

It's probably not your training…

It's your recovery.

Most runners think recovery means stretching or foam rolling…

But real recovery is what allows your body to adapt, get stronger, and stay injury free.

👉🏼 Training is the stimulus 👉🏼 Recovery is where adaptation happens

Miss this… and you don't get fitter — you just get more fatigued.

🎯 In This Episode, You'll Learn:

✔️ Why you're still sore after long runs ✔️ How many rest days you actually need ✔️ The most powerful recovery tool you're probably missing ✔️ Simple strategies to feel better and train consistently

Download the Recovery Blueprint: https://learn.sparkhealthyrunner.com/recovery

Listen to my previous episode on Half Marathon Strength Training Here

Listen to my previous episode on Half Marathon Follow Through Here

Listen to my previous episode on Half Marathon Training for Beginners Here

Listen to my previous 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 Structured Support?

Inside the Healthy Runner Academy, you get:

- Stage-based strength plans

- Run programming that matches your life

- Expert coaching guidance

- A supportive community of runners training smart

Learn more and join the waitlist here!

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

Want to know how I prioritize foot recovery? Neuro ball, recovery socks, and toe splays from Naboso!

Also, 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

- Sign up for the Healthy Runner Newsletter

- Join our Healthy Runner Facebook Community

- Subscribe to our YouTube Channel

- [email protected]

- www.sparkhealthyrunner.com

Listen & Subscribe:

Apple Podcasts

Spotify

YouTube

Amazon Music

Website

If you're a female runner and lately running feels harder than it used to, you're not alone.

More fatigue. Slower pace. Longer recovery. Sleep disruption. Changes in body composition.

For many women, these shifts begin during perimenopause, a stage that can start earlier than most runners realize. The problem is that most training plans never account for these hormonal changes, leaving many runners feeling frustrated and wondering if their best running days are behind them.

The good news is they are not.

In this episode, Dr. Duane Scotti sits down with our newest addition to the Spark Healthy Runner team, Coach Emily to demystify running through perimenopause.

Emily Fox is a UESCA Certified Running Coach, ACSM Certified Personal Trainer, yoga instructor, marathoner, and mom who is passionate about helping women stay strong, injury free, and confident through every season of life.

Together we break down what female runners need to understand about training during perimenopause and how to adapt your training so you can continue progressing, feeling strong, and chasing big goals.

In this episode, we discuss:

- What perimenopause is and when female runners may begin noticing changes

- Common symptoms runners experience such as fatigue, slower pace, and longer recovery

- Why strength training becomes even more important during this stage

- How protein, nutrition, and recovery influence performance

- How to balance training, career, family, and self care during this busy season of life

- Why your best running may still be ahead of you with the right training approach

Perimenopause does not mean your running has to decline. With the right strength training, smart programming, and support, many women continue to run strong and even set new personal records.

Listen to my previous episode on running through menopause here!

Listen to my previous episode on weighted vest training for runners here!

Listen to my previous episode on how older runners can still get faster here!

Listen to my previous episode on 5 recovery essentials ever runner over 40 needs here!

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

Looking for 1-on-1 guidance, structure, support, and accountability? Check out our signature Spark Healthy Runner Coaching here!

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

Want to know what we recommend to our athletes during hard 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 Emily:

- Instagram: @emfox87

- Healthy Runner Facebook Community

Connect with Dr. Duane:

- Instagram - @sparkhealthyrunner

- Sign up for the Healthy Runner Newsletter

- Join our Healthy Runner Facebook Community

- Subscribe to our YouTube Channel

- [email protected]

- www.sparkhealthyrunner.com

Listen & Subscribe:

Apple Podcasts

Spotify

YouTube

Amazon Music

Website

[Download] The Ultimate Achilles Guide for Runners

If you've been told the only way to fix Achilles tendonitis is to stop running… this episode might completely change how you think about healing.

One of the biggest myths in the running world is that you can't run with Achilles pain. But in most cases, total rest doesn't build a stronger tendon, it actually reduces its load tolerance and keeps you stuck in the frustrating start-stop injury cycle.

In this episode, I break down:

- Why total rest can make Achilles tendinopathy worse

- The real reason your pain keeps coming back

- The 3 signs it's SAFE to run with Achilles pain

- The difference between insertional vs midportion Achilles tendinopathy

- How to modify running without making your symptoms worse

- The exact strengthening principles that rebuild tendon capacity

- When you actually SHOULD stop running

You'll also hear real runner success stories from inside our Healthy Runner community who went from fearing their running days were over… to rebuilding strength and returning to racing pain free.

If you're wondering:

Can I run with Achilles tendonitis? Is it safe to run with Achilles pain? How do I heal without completely shutting it down?

This episode gives you the clarity and structure you need.

Because tendons don't heal from avoidance. They heal from smart, progressive loading.

🎁 Download my free Achilles guide here!

If you're ready for structured strength plans, progressive return-to-run programming, and coaching support so you're not guessing week to week, join the Healthy Runner Academy waitlist

Return to Running Program without Achilles Pain here

Listen to my previous episode answering the most common achilles questions answered here!

Listen to my previous episode on insertional achilles tendinopathy treatment here!

Listen to my previous episode on the Best Running Shoes for Achilles Tendonitis

Listen to my previous episode on Running Again After Insertional Achilles Tendinopathy Surgery with Tina Muir

Listen to my previous episode with Lisa who overcame achilles tendonitis to run double digit long runs for the first time in her life!

Learn how to get rid of achilles pain to run pain free in 5 minutes!

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

Connect with Dr. Duane:

- Instagram - @sparkhealthyrunner

- Sign up for the Healthy Runner Newsletter

- Join our Healthy Runner Facebook Community

- Subscribe to our YouTube Channel

- [email protected]

- www.sparkhealthyrunner.com

Listen & Subscribe:

Apple Podcasts

Spotify

YouTube

Amazon Music

Website

[Download] Half Marathon Training Kickstart Kit: Start Strong and Stay Injury Free!

What's the real goal of half marathon training?

It's not pace. It's not mileage. It's preventing breakdown.

Because if you're injured heading into race day… you won't hit your goals.

In this episode, Dr. Duane Scotti breaks down why strength training is the most misunderstood and most powerful tool in half marathon training.

You'll learn:

✅ Why 7 out of 10 half marathon runners get injured

✅ How strength training increases durability and prevents common running injuries

✅ The simple weekly strength structure that works for busy runners

✅ How strength improves running efficiency (so pace feels easier)

✅ Why strength training helps you finish strong on race day

Dr. Duane also shares a real runner success story showing how the right strength system helped an athlete handle hills, stay consistent, and conquer race day feeling strong.

If you've been skipping strength training… or doing random workouts that don't match your running… this episode will give you clarity and a plan.

Listen to my previous episode on Half Marathon Follow Through Here

Listen to my previous episode on Half Marathon Training for Beginners Here

Listen to my previous 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 Structured Support?

Inside the Healthy Runner Academy, you get:

- Stage-based strength plans

- Run programming that matches your life

- Expert coaching guidance

- A supportive community of runners training smart

Learn more and join the waitlist here!

Connect with Dr. Duane:

- Instagram - @sparkhealthyrunner

- Sign up for the Healthy Runner Newsletter

- Join our Healthy Runner Facebook Community

- Subscribe to our YouTube Channel

- [email protected]

- www.sparkhealthyrunner.com

Listen & Subscribe:

Apple Podcasts

Spotify

YouTube

Amazon Music

Website

[Download] The Ultimate Recovery Guide for Runners

Does your hip pain disappear with rest… only to return a few miles into your next run?

You are not alone.

In this episode, Dr. Duane Scotti sits down with physical therapist, run coach, and hip specialist Dr. Sarah from Legacy Rehab and Performance to break down why hip pain is so common in women runners and why traditional advice like rest and stretching often fails.

You will learn:

- The top reasons hip pain keeps coming back in women runners

- Why stretching alone does not fix the real problem

- How hip, core, and glute strength influence running mechanics

- The key strength categories women runners need (heavy compound, unilateral, and stability work)

- Simple tests to know if you are truly ready to return to running

- Red flags that mean you are progressing too fast

If you are stuck in the cycle of resting, returning, and re-injuring your hip, this episode will give you a clearer, smarter path forward so you can rebuild strength, run with confidence, and stay healthy for the long run.

Grab Sarah's free Empowered Runners Checklist

Want to run stronger, faster, and injury-free?

The Healthy Runner Academy gives you a proven system to stay consistent, prevent injuries, and build strength with expert coaching and a supportive running community.

Join the waitlist to be first in line when doors open (only 3x/year) and get a special bonus.

Related Resources:

Listen to my previous episode with Gretchen to learn how she got over her hip pain here!

Listen to my previous episode on 4 essential hip mobility exercises for tight hips here!

Listen to my previous episode on the secret to stronger hips revealed here!

Listen to my previous episode on injury prevention for marathon training here!

Sign up for Free Healthy Runner Newsletter here! ➡︎ https://sparkhealthyrunner.com/newsletter/

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

If you have heard from any of the runners who I help with stubborn PHT, I always recommend they supplement our training with HEAL from the Amino Company.

Heal is an amino acid, whey and creatine based formulation designed to reduce recovery times and improve physical function after injuries by accelerating muscle repair while helping maintain a healthy inflammatory response.

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

Connect with Dr. Sarah:

Instagram & Threads: @thehipdocsarah

Website: https://legacyrehabandperformance.com/

Email: [email protected]

YouTube: https://www.youtube.com/@Dr.Sarah_TheHipDoc

Legacy Running Podcast on Apple

Legacy Running Podcast on Spotify

Connect with Dr. Duane:

- Instagram - @sparkhealthyrunner

- Sign up for the Healthy Runner Newsletter

- Join our Healthy Runner Facebook Community

- Subscribe to our YouTube Channel

- [email protected]

- www.sparkhealthyrunner.com

Listen & Subscribe:

Apple Podcasts

Spotify

YouTube

Amazon Music

Website