Apply for Marathon Strong Coaching here (limited spots)!

Think running a sub-3 marathon is only for elite athletes? Think again. Whether you're a fast-track competitor, an ultra runner looking to pivot, or a dedicated recreational runner — cracking that 3-hour barrier is possible… with the right plan. 

In this episode, our marathon training expert, coach Lufeng Zou from our Spark Healthy Runner coaching team breaks down the exact fitness benchmarks, weekly mileage, and key training strategies you need to finally make that sub-3 dream a reality — plus 6 game-changing training tips and 5 in-race tactics that separate the runners who just miss the mark from those who cross the finish line at 2:59.

Coach Lu shares all of this and more: - Who can run a sub 3 hour marathon

- What does my running fitness need to be to run a sub 3 hour

- When should I try to run a sub 3 hour marathon

- How to train for a sub 3 hour marathon

- Sub 3 marathon training for a fast track athlete

- Running a 3 hour marathon for an ultra runner

- How to progress to a sub 3 marathon time as a recreational runner

- How many miles should I run a week to run a sub 3 marathon

- 6 Training Tips for a Sub 3 Marathon

- 5 Race tips for a sub 3 Marathon

- Misconception about running a sub 3 hour marathon

Get all of coach Lu’s previous episodes as well as his full bio here

✅ Subscribe for more marathon training tips, injury prevention, and smarter strength strategies.

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

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 the structured strength, nutrition, and a run plan with full support and accountability to develop a strong running body for your marathon?  Book a call and learn more about Strong Marathon Coaching here!

Episodes and Resources mentioned in this episode:

Listen to my previous episode on Advanced Marathon Training here!

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

Listen to coach Lu’s story on getting a sub 3 hour marathon in Boston here!

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

- Follow coach Lu on Instagram 

- 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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Spotify

Stitcher

Google Play

iHeartRadio

Amazon Music

Website

Apply for Marathon Strong Coaching here (limited spots)!

Ever trained harder than ever for a marathon — nailed every long run, crushed the speed work, felt stronger than ever — only to have race day fall apart?

That’s exactly what happened during my 5th marathon at the Steel Rail Marathon. I made one key mistake that completely sabotaged my race… and it had nothing to do with how fit I was.

In this episode, I’m sharing what went wrong, why it happened, and how you can avoid making the same costly error — especially if you’re chasing a PR, qualifying time, or just want to run strong and healthy to the finish.

👉 If you believe more is always better… think again.

🎯 Whether you’re training for your first marathon or your fifteenth, this lesson could save your race.

I breakdown all of this and more: - What my marathon training looked like - Where things started going wrong - The mistake I didn’t realize I was making - What I would do differently - Your next step to train smarter for your marathon

✅ Subscribe for more marathon training tips, injury prevention, and smarter strength strategies.

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

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 the structured strength, nutrition, and a run plan with full support and accountability to develop a strong running body for your marathon?  Book a call and learn more about Strong Marathon Coaching here!

Episodes and Resources mentioned in this episode:

Listen to my previous episode on 7 lessons learned from not running for 42 days here!

Download THE Ultimate Guide to Running Healthy without Achilles Pain

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 with Jason Fitzgerald about building mental resilience 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

Apply for Marathon Strong Coaching here (limited spots)!

Struggling to get stronger without sabotaging your marathon training?

You’re not alone—and you don’t have to choose between getting faster or staying injury-free.

In this episode, we’re breaking down 3 game-changing strength training strategies that will finally help you train smarter, not harder. Whether you're aiming for a personal best or just want to finish strong without aches and setbacks, these are the tools most runners are missing.

You’ll learn:

💪 The essential strength moves every distance runner should be doing (no more guesswork).

🛡️ The exact injury-prevention blueprint that keeps you running healthy when mileage climbs.

🧠 The smart training integration tactics to balance strength and miles without burning out.

🎙️ Real-world insight from a running physical therapist and coach who’s helped countless runners crush their marathon goals.

This isn’t about lifting heavy or spending hours in the gym—it’s about working smarter so your legs, lungs, and mindset are fully prepared to perform.

✅ If you’ve ever felt overwhelmed trying to fit it all in…

✅ If you’re tired of minor injuries derailing your training… 

✅ If you want to feel strong, powerful, and proud at your next finish line...

This episode is your strength training shortcut to marathon success. Tune in now and take control of your running future!

[Download] Strong Glute Guide

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

Listen to my previous episode on 6 Steps to building a stronger body during winter 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!

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

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 the structured strength, nutrition, and a run plan with full support and accountability to develop a strong running body for your marathon?  Book a call and learn more about Strong Body Marathon Coaching here!

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

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

Naboso’s 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

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Google Play

iHeartRadio

Amazon Music

Website

[Download] Nutrition Blueprint

Can you run a half marathon on potatoes instead of gels? Should you eat before a 5 a.m. run? What the heck should you eat after a hard 5K and before a cooldown?

In this listener-powered Q&A episode, Brooke Czarnecki, RDN from our Spark Healthy Runner team tackles all the questions runners are actually asking — from ideal running weight and fueling clean to protein confusion, hydration tips, and supplement breakdowns.

We cover:

✔️ Real food vs. gels for long runs ✔️ Fueling for shorter efforts like 5Ks ✔️ Protein timing and how it changes based on training ✔️ Thoughts on Nuun vs. LMNT electrolytes ✔️ Vegan/vegetarian options that aren’t protein shakes ✔️ What to eat if you hate bananas (yes, seriously!) ✔️ Collagen, creatine, turmeric… are they worth it?

Plus a rapid-fire lightning round to wrap it all up. If you’re a runner who wants clarity without the confusion, this episode is for you.

🎙️ Let’s take the guesswork out of fueling your runs — hit play and dive in!

Links and Resources from the show:

- Get all of Brooke’s previous episodes on the podcast in one place!

- Listen to my previous episode on how injury and nutrition guidance sparked Rachel’s first marathon success!

- Listen to my previous episode on How to Eat Like a Runner

- Listen to my previous episode on hydration and electrolytes for running

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 or Brooke to answer your question on the podcast?  Submit questions here

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

Want to know how I prioritize fueling my long runs and races?

Ucan's Edge gels which taste AMAZING and go down so smoothly!

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 entire 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

- [email protected]

- www.sparkhealthyrunner.com

Listen & Subscribe:

Apple Podcasts

Spotify

Stitcher

Google Play

iHeartRadio

Amazon Music

Website

Download 7 Recovery Tips for Running here!

You asked... and I’m answering! From treadmill-to-road transitions, downhill race strategies, ultra marathon pacing, to foam rollers vs massage guns — I’m tackling all your running questions, head-on.

Whether you’re bouncing back from injury, training for your first ultra, or just wondering if ice baths actually work — I’ve got you covered.

And hey… if you stick around ‘til the end, I’m sharing my favorite holiday, Disney character, dream race, AND my personal fight mantras that keep me going when things get tough.

If you want your question answered on the next one of these, you can submit your question using this link!

The following questions were answered and I cover even more during this fun and informative episode!

- How to transition from treadmill running to road running

- Best strategy when the first half of the race is all downhill

- Average pace when running an ultra marathon

- Strength training for ultra marathons

- What exercise is most important in keeping runners running

- How to build muscle in the quads after meniscus repair surgery

- How much treadmill running should I do to maintain cardio fitness as a part time runner

- Partial plantar fascia tear vs. plantar fasciitis rehab

- Foam roller versus massage gun

- Compression socks

- Do ice baths really work

- Best running gear: sunglasses, hand held water bottles, and sports bras 

- Duane’s favorite holiday, disney character, dream race, and my personal fight mantras

Listen to my previous episode answering your running injury and recovery questions here!

Listen to my previous episode on foam rolling here!

[Download] Plantar Fasciitis FREE E-book

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.

Naboso’s 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 Recovery Guide for Runners

Are you feeling worn out but short on time? In just five minutes, you can recharge your body and mind with these quick self-care practices designed specifically for busy runners like you. Let’s dive in and discover how to boost your energy and keep your running game strong!

Tia Graham who is a bestselling author, keynote and TED speaker, and Founder of Arrive At Happy and The Calm Working Moms Collective. She has certifications in applied neuroscience, positive psychology, coaching, and she is a Certified Chief Happiness Officer.

Self care practices are essential for proper recovery as a runner and is a key step in allowing you to grow in your running journey!

Tia shares her expertise in optimizing self care and provides you with 10 self-care strategies that you can do in 5 minutes or less even if you’re a busy runner always on the go!

Download Tia’s 30 Self-Care Practices Playbook here!

Listen to my previous episode on the Ultimate Recovery Guide for Running here!

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!

Follow along with my 25 minute strength training routine for runners here!

There are 6-steps to growing as a runner and recovery 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 balance recovery so you can 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 recovery from running to prevent injuries?  Neuro Stick, Recovery Ball, recovery socks and toe splays from Naboso!

Naboso’s products stimulate your nerves to improve circulation and allow your tissues to heal from running.

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

Connect with Tia Graham:

-Instagram - @tia.e.graham & @arriveathappy

-Calm Working Moms Collective

-YouTube

-LinkedIn

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] Race Day Blueprint: 10 Tips to Crush Your Half Marathon!

Have you been half marathon training and you’re worried that you won’t be ready for success for your big race day? Race day can be both exciting and nerve-wracking, but with the right strategies, you can set yourself up for success!

Coach Whitney LaCombe from our Spark Healthy Runner team is back on the podcast to share her proven half 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 half marathon with pre-race rituals to pacing tips, ensuring you cross that finish line with confidence and a smile!

We'll provide valuable insights on how to make a race day plan, half marathon pacing strategy, half marathon nutrition, hydration, adjusting for adverse weather, and mental strategies to use during your half marathon

Whether you're a seasoned half marathoner or gearing up for your first 13.1 miles, this episode is packed with tips and tricks to ensure you cross that finish line strong and so you can go on to enjoy lifelong injury free running after your half marathon!

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 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!

Listen to our previous episode on how to pack for a destination half marathon here

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

Listen to my previous episode on mantras and mental strategies for your half marathon 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 (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

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

The Truth About Running & Knee Pain - What Your Doctor Might Not Tell You! 

Are you sidelining your runs because of nagging knee pain? 

Have you been told that running will wear down your joints and lead to arthritis? 

You’re not alone…but what if I told you that advice might not be the whole story?

In this episode, we’re uncovering the hidden truths about running and knee pain that your doctor might not have shared. We’ll bust common myths about arthritis, marathon training, and joint health—backed by science and real-life stories from runners just like you.

What you’ll learn:

- Does running actually cause arthritis? (Hint: The research says otherwise!) - Why 25% of marathoners are told to stop running—and why they shouldn’t. - The top risk factors for arthritis (that have nothing to do with running). - 3 proven ways to overcome knee pain and keep running strong!

As a running physical therapist and coach, I’ve helped over 500 runners just like you return to pain-free running, conquer races, and build bulletproof knees—even in their 40s, 50s, and beyond! If you’re feeling stuck, frustrated, or worried about knee pain, this episode will give you hope, confidence, and a game plan to keep running for years to come.

If you’re ready to challenge yourself, stay active, and run pain-free—this episode is for YOU!

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 about the truth about patellofemoral pain syndrome here!

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 total leg health to prevent injuries?  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

Think you don’t have enough time to train for a race? Between work, family, and all the little things life throws at us—laundry, kids’ activities, social events—it can feel impossible to fit in consistent running. But here’s the truth: You can train smarter, set realistic goals, and make progress—even with a packed schedule. 

In this episode, we're breaking down the mindset shifts, planning strategies, and key training adjustments you need to grow as a runner without burning out. 

Coach Cat from our Spark Healthy Runner team is going to share how she balances training for ultra marathon races while juggling a busy life has got you covered with her ultimate cross training tips for runners!

You will learn about all of this and more in this episode!

- How to plan your running when time is limited

- Realistic running goals with a busy life

- What to give up with limited time during training

- Adjusting running expectations while maximizing time management

- Biggest training mistakes busy runners make

- How to manage training with limited time

- Time-based training versus distance-based running

- Misconception of training with limited time

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 your busy life 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 and strength sessions when time is limited?  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

[Download] Marathon Training to Run Strong and Last Long!

You did it — you signed up for the Run Disney Dopey Challenge! Now reality is setting in… 48.6 miles over four days is no joke, and you might be wondering…

Where do I even start with training?...How do I prevent injuries along the way?...What if I don’t have enough time to train?

In this episode, I’m breaking down the key steps you need to take NOW (not in June) to set yourself up for success. 

You’ll hear inspiring stories from runners just like you who overcame injuries, built strength, and finished Dopey feeling strong and pain-free.

From proper strength training and adjusting your mindset to avoiding the biggest training mistakes, this episode will give you a clear roadmap to get started the right way!

Let’s dive into your Dopey Challenge training journey together!

Listen to my previous episode on 6 Steps to Mastering runDisney Training

Listen to my previous episode on my Disney Marathon Weekend Recap Conquering the Dopey Challenge

Listen to my previous episode with Jeff Galloway on how to implement the run walk run method for Disney training

Join our Healthy Runner coaching program to train smarter and stay injury-free during Dopey Challenge Training!

Download my FREE Ultimate Guide to Start Running going deeper into these tips here!

Watch how Sonya overcame her fears to finish her first marathon in Disney by getting stronger not only physically but mentally here! 

Watch how Dipti went from chronic shin splints for over a year to running the Disney Dopey Challenge in 6 months here!

Watch how Stephanie went from IT band pain with every long run to conquering the 48.6 mile Dopey Challenge here!  

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

Do you want to know how I power my runs and strength sessions during Disney Dopey 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!  Trust me you will love these for the 4 days and 48.6 mile journey!

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