By Duane Scotti: Physical therapist, runner, and podcaster
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The podcast currently has 240 episodes available.
[Download] Nutrition Blueprint
Training for that fall race during the summer months?
Do you struggle with headaches, feeling sluggish, and are wondering if you are properly hydrated during hot weather running?
In this episode, coach Brooke Czarnecki, RDN from our Spark Healthy Runner team provides tips on how to stay hydrated so you can feel good during summer training!
We cover all of this and more in this episode!
- How much fluid should you take with you for a 3-5 mile run
- Should you bring gatorade or an electrolyte drink with you during your run
- Do you need to calculate your sweat loss in order to determine how much electrolytes you need for running
- How do know if you are replacing your electrolytes enough after a long sweaty run
- Favorite electrolyte supplement
- Can you put ice in your hydration pack
- Best water bottles and hydration packs
- How often should you hydrate while on a run
- Overall best way to stay hydrated
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 Marathon Training in the Summer
- Listen to my previous episode on Heat Acclimatization for Running
MARATHON specific 1:1 COACHING for fall marathons is now open! If you have struggled with nagging injuries or underfueling every time you have tried to train for a marathon or you just can’t seem to have that breakthrough marathon like I experienced last fall in Cape Cod then this is the program for you!
Get the structured strength and run plan for marathon training to not only crush your marathon goal but stay healthy and finish the race feeling strong! If that sounds like the result you want this fall then you need to apply for our signature healthy runner coaching program before we fill up. Just go to https://learn.sparkhealthyrunner.com/coaching
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 CurraNz for supporting this episode!
CurraNz is New Zealand’s natural running supplement made of a strong antioxidant (polyphenol anthocyanin) found within black currants. Backed by more than 50 studies benefitting recovery and performance, it has been my go to training partner 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 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] Marathon Training Guide
What do runners wear in the summer? What is the best material for running in hot weather?
Coach Whitney LaCombe from our Spark Healthy Runner team back on the podcast to share her best running gear tips for summer running success!
In this episode, coach Whitney shares the best head to toe gear that will make running in hot and humid summer months possible!
We'll provide valuable insights on hats, headbands, sunglasses, headphones, hydration vests, belts, and even shorts to prevent the all too common runners’ chafing!
We even share our best sunscreen that won’t drip into your eyes to protect your skin from the harmful UV rays of the sun.
Whether you’re a seasoned hot weather runner looking to make it more comfortable for you this summer or this is your first time venturing outdoors in the heat, you will learn a practical tip or two to add into your training!
Don't be intimidated by the hot and humid temperatures, with the right gear you will stay hydrated, cool, and embrace training during the dog days of summer with our ultimate guide to summer running gear!
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 winter running gear here
Listen to my previous episode on marathon training in the summer here
Listen to my top 5 tips to run in heat and humidity 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 Naboso for your support for this episode!
Want to know my go to foot health gear for runners? Kinesis board and toe splays from Naboso.
Naboso’s newest product, the Kinesis board features dual sensory stimulation, a micro-wobble system and a single-leg platform to improve my stability for running (and all of my clients)!
Click here and use code HEALTHYRUNNER for 20% off your entire Naboso 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
Have you struggled to recover from your runs and strength workouts? Do your legs feel heavy or you just don’t have that push you need to run at race pace during your quality workouts? Have you struggled with runners trots during long races?
Blackcurrant extract may just be the solution for you! These berries have been shown to accelerate recovery, improve endurance and fueling, and protect runners against gastric stress in the heat.
If you're looking to learn more about blackcurrant extract supplementation then Fleur Cushman has got you covered!
Fleur Cushman is a former journalist, entrepreneur and founder of CurraNZ as well as the developer of an international research program on high-potency extract made with nutrient-rich New Zealand blackcurrants!
We chat about all of this and more in this episode!
What are blackcurrants and why are they so special
What do anthocyanins do to the body
Why Blackcurrant extract versus eating a bunch of berries
Who would benefit from blackcurrant extract supplementation
Has blackcurrant extract been studied in the literature
Overall benefits of blackcurrant extract
Blackcurrant extract helping post run or post strength training recovery
Blackcurrant extract helping runners in the heat
Misconception of supplementing with blackcurrants
[Download] Nail your nutrition and run your best!
Listen to my previous episode on how I conquered the Dopey Challenge with CurraNZ
Listen to my previous episode with Stefanie Flippin on how she found gratitude through a running injury
There are six steps to growing in your running journey so you can enjoy it and stay healthy!
Learn them here
📥[Download] The Ultimate Recovery Guide for Runners here!
Want the structured run, strength, nutrition guidance on how to improve in your running journey with full accountability and support from our team? Learn more about our signature coaching program here
I am proud to announce a new partnership with CurraNz and thank them for supporting this episode!
CurraNz is New Zealand’s natural running supplement made of a strong antioxidant (polyphenol anthocyanin) found within black currants. Backed by more than 50 studies benefitting recovery and performance, it has been my go to training partner in my personal running journey and how I supplemented my Disney Dopey Challenge training and recovery!
Click here and use code HEALTHYRUNNER for 20% off your first order!
Learn More about CurraNZ:
Instagram- @curranz
Website- https://www.curranzusa.com/
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
It’s not about the distance, it’s about the journey and last Saturday, I ran my 34th half marathon and although I didn’t quite hit my time goal, I learned 3 key takeaways from this race.
Mindset is a part of the training and you will learn how that played a role in my latest training block and I hope it helps you have realistic expectations for your next running goal!
Whether you're training for a marathon, half marathon, or just aiming to improve your daily jogs, this training has something for everyone.
It is my hope that after listening to this and learning the one thing you must consider when planning your next race, you will avoid feeling disappointed because you didn’t hit the time on the clock.
Learn how Duane became a Healthy Runner here
There are six parts of your running journey that need to be optimized so you can run strong and last long! Learn them here
Listen to my previous episode on how I ran my fastest half marathon in 7 years here
Want Dr. Duane to answer your question on the podcast? Submit questions here
Want to work with our team with structured strength, recovery, nutrition, and a run plan with full support and accountability to reach your highest potential for your goal race so you don’t get injured or burnt out? Book a call and learn more about Healthy Runner coaching here
A big thanks to the Amino Company for your support for this episode!
If you have seen my strength training workouts on social media, you know that I am always pumped up for the challenge because I use PERFORM from the Amino Company.
Clinical studies have shown that Perform helps improve mental focus, peak strength, endurance, reduces fatigue, and increases muscle protein synthesis so you can recover faster from your runs or your strength workouts.
Click here and use code HEALTHYRUNNER for 30% off your entire Amino Company order!
Connect with Dr. 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 Blueprint
Training for that fall marathon during the summer months? I know I am! I bet you would like to know more about how to train during the hot summer months and still have a successful marathon training cycle…
In this episode, our marathon training expert, coach Lufeng Zou from our Spark Healthy Runner coaching team will reveal expert tips to help you continue your training even if it is hot, humid, and sunny outside!
Whether this is your first summer training for a marathon or you have trained for multiple marathons and still don’t seem to nail your training during the hot summer months, this is the episode for you to feel confident heading into your marathon training cycle!
We answer the following questions and get into so much more during this informative listener submitted questions chat:
- Is summer or winter marathon training harder
- What is dew point
- Should I take a rest day when the air quality is unhealthy or not safe
- What is heat exhaustion and what are the warning signs
- When is it TOO HOT to run outside
- How can I simulate high humidity with treadmill running indoors
- Impact of heat on the body
- Is it normal to nap after my long runs
- How to safely run in the dark to beat the sun and heat
- Lack of hunger after long runs in the summer
- Best type of fabric to wear while running in the summer
- How to maintain easy pace with increasing cadence
- How much should you slow down and adjust pace in the summer
- When should you see a lower heart rate with easy running
- How to program workouts in the summer
- Marathon training for a flat race and when you should incorporate hills
- When is the best times to run in the summer
- Zone 2 training and the impact of sleep, stress, menstrual cycle, and fueling
Get all of coach Lu’s previous episodes as well as his full bio here
Want the structured run and strength plan with motivation and accountability to reach your highest running potential and crush your summer marathon training? Book a call and learn more about Healthy Runner coaching here:
Get the full deep dive story on how Duane Scotti became a healthy runner
A big thanks to ucan for your support for this episode!
Want to know how our team fuels our summer marathon training? We use EDGE Energy Gels from UCAN for those long runs!
Fuel smarter during a run with the best no sugar energy gel on the market delivering up to 75+ minutes of steady energy to power your best running performance.
Click here and use code HEALTHYRUNNER for 20% off your entire UCAN order!
Connect with coach Lu:
- Follow coach Lu on Instagram
- Email: [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
Are you wondering what a super shoe is? Will super shoes make you run faster? How many miles do super shoes last?
If you're looking to find out if you should invest in carbon plated running shoes then Dr. Matthew Moran has got you covered!
Dr. Moran holds a Ph.D. in Biomechanics, runs a gait analysis lab, and his primary research interests focus on investigating factors that influence human movement patterns primarily running biomechanics. Coupled with his academic and research pursuits, he is an accomplished distance runner and former collegiate cross country/track & field coach.
We chat about all of this and more in this episode!
What is considered a super shoe
How much faster do super shoes make you
Who benefits from super shoes
When should you wear super shoes
Do super shoes make you run differently
How many miles do super shoes last
How often should you train in super shoes
Do super shoes help with recovery
Misconception of super shoes
There are six steps to growing in your running journey so you can enjoy it and stay healthy!
Learn them here
Want the structured run, strength, nutrition guidance on how to improve in your running journey with full accountability and support from our team? Learn more about our program here
A big thanks to the Amino Company for your support for this episode!
If you have seen some of my hill work on Strava, you know that I am always pumped up for the challenge because I use PERFORM from the Amino Company.
Clinical studies have shown that Perform helps improve mental focus, peak strength, endurance, reduces fatigue, and increases muscle protein synthesis so you can recover faster from your runs or your strength workouts.
Click here and use code HEALTHYRUNNER for 30% off your entire Amino Company order!
Connect with Dr. Matthew Moran:
Instagram- @runtrix
Runtrix
Pioneer Performance at Sacred Heart University
Connect with Dr. Duane:
- Instagram - @sparkhealthyrunner
- Join Our Healthy Runner Facebook Community
- Subscribe to our YouTube Channel
- [email protected]
- www.sparkhealthyrunner.com
Listen & Subscribe:
Apple Podcasts
Spotify
Stitcher
Google Play
iHeartRadio
Amazon Music
Website
Have you struggled to run in the heat? Do you have an upcoming race that will be run in hot conditions? Would you like to know how better to acclimate your body for running in the heat?
If you're looking to kickstart your summer running and adapt to the heat, Dr. Mani Alavi has got you covered!
Dr. Mani Alavi who is a true expert when it comes to running in the heat, he is an emergency medicine physician, former attorney and avid runner (veteran of multiple world major events including a veteran of the Boston Marathon and the hotter than normal 2024 Boston race) Dr. Alavi's area of focus is heat science with a special focus area on heat acclimation and training.
We chat about all of this and more in this episode!
Temperature and its effect on running performance
Difference between humidity and dew point
Why is the weather reported in relative humidity and not dew point
What is heat acclimation and why is it important for running
BMI and its effect on heat tolerance
Safety precaution considerations for heat training sessions
Heat training versus heat acclimation
Effective heat training strategies for runners
Recommended heat acclimation protocol for beginner runners
How long does it take to become acclimated to the heat
Extra layers of clothing and treadmill running for heat acclimation
Dry sauna versus steam room for heat acclimation
How should intermediate runners adjust their training to improve heat acclimation
What advanced heat acclimation strategies can be employed for seasoned runners
What role does clothing play in heat acclimation training
Misconception of heat adaptation or acclimation
There are six steps to growing in your running journey so you can enjoy it and stay healthy!
Learn them here
Want the structured run, strength, nutrition guidance on how to improve in your running journey with full accountability and support from our team? Learn more about our program here
I am proud to announce a new partnership with CurraNz and thank them for supporting this episode!
CurraNz is New Zealand’s natural running supplement made of a strong antioxidant (polyphenol anthocyanin) found within black currants. Backed by more than 50 studies benefitting recovery and performance, it has been my go to training partner for preventing GI distress running in the heat during long runs!
Click here and use code HEALTHYRUNNER for 20% off your first order!
Connect with Dr. Mani Alavi:
Email [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
- [email protected]
- www.sparkhealthyrunner.com
Listen & Subscribe:
Apple Podcasts
Spotify
Stitcher
Google Play
iHeartRadio
Amazon Music
Website
[Join] to be a Founding Member of Healthy Runner Academy
“We must be willing to let go of the life we planned so as to have the life that is waiting for us”
After 19 years working for the University in either a part time faculty role or as Clinical Associate Professor of Physical Therapy, I did it! I pushed out of my comfort zone and decided to quit my 9-5 job to pursue my passion within the running community.
In this episode, I get vulnerable and share with you why I decided to make this very difficult decision and I also share some very exciting news on what is next for you…the runner within our Healthy Runner community!
Let’s be real here — Improving as an adult runner can be overwhelming and frustrating at times. I understand the constant struggle of searching for the best run plans, strength exercises, or foods to eat that actually make a difference and still coming up short each time. Or worse, finding a training plan that brought you a new shiny PR but you have to take a break from running because you’re injured or burned out.
There are six parts of your running journey that need to be optimized so you can run strong and last long! These are mindset, strength training, run plan, nutrition, recovery, and race strategy.
It got me thinking….Maybe we can create something for our Healthy Runner community!
Right now it’s just an idea, I haven’t created anything yet but I want to share with you the vision of Healthy Runner Academy Powered by Spark!
Healthy Runner Academy is going to be created to fill a gap often found in traditional run plans and rehab programs. Instead of following a training plan that only focuses on running or waiting to go to rehab for your next injury, you can access all the education and exercises you need to start growing in your running journey so you’ll not only feel more confident in getting stronger and faster but you’ll stay healthy and enjoy the process of running again!
Running doesn’t need to suck and it doesn’t need to be painful, Healthy Runner Academy is going to be created to change that — Offering a supportive community, accountability, and tools for progress in executing the six key parts of your running journey all in one place.
I don’t know if this idea is of interest to you but if it is…I want to invite you to come join me as a founding member here!
Connect with Dr. Duane:
- Instagram - @sparkhealthyrunner
- Join Our Healthy Runner Facebook Community
- Subscribe to our YouTube Channel
- [email protected]
- www.sparkhealthyrunner.com
Listen & Subscribe:
Apple Podcasts
Spotify
Stitcher
Google Play
iHeartRadio
Amazon Music
Website
[Download] The Ultimate IT Band Guide for Running Healthy
Are you a runner who’s been frustrated in the past that whenever you try to train for a marathon you get sharp pain on the outside of your knee?
Iliotibial Band Syndrome can be frustrating for many runners during a long run when you get that sudden jolt of knee pain that just stops you in your tracks and then you have to deal with lingering achiness and stiffness throughout your day when you get up from a chair, go down stairs, kneel, or squat.
Are you worried that your knee pain will come back during marathon training because you think you are just preordained to get ITB syndrome?
Training for a marathon doesn’t need to be painful and you don’t have to rely on the following strategies (that actually don’t fix the problem) of icing your knee after your runs, ice it, using a IT band strap, KT tape, or doing IT band stretches.
In this episode, I am going to unravel the mystery of how we as runners can prevent IT band pain during marathon training!
Whether you are about to embark on marathon training for beginners or you are a seasoned marathoner who has suffered through knee pain during your 16, 18, or 20 mile long runs then this episode is for you!
Avoid IT band pain this marathon season with these 6 tips!
[Download] Glute Exercises for IT Band Pain
Return to Running Program without ITB Syndrome here
[Download] Marathon Training Blueprint here
Listen to my previous episode on run walk run with Jeff Galloway here
There are six parts of your running journey that need to be optimized so you can run strong and last long! Learn them here
Want Dr. Duane to answer your question on the podcast? Submit questions here
Want to work with our team with structured strength, recovery, nutrition, and run plan with full support and accountability to reach your highest potential for your marathon so you don’t get IT band pain? Book a call and learn more about Healthy Runner coaching here
A big thanks to Naboso for your support for this episode!
Want to know how I prioritize foot health and recovery as a runner during marathon training? Kinesis board and toe splays from Naboso!
Naboso’s newest product, the Kinesis board features dual sensory stimulation, a micro-wobble system and a single-leg platform to improve my stability for running!
Click here and use code HEALTHYRUNNER for 20% off your entire Naboso order!
Connect with Dr. Duane:
- Instagram - @sparkhealthyrunner
- Join Our Healthy Runner Facebook Community
- Subscribe to our YouTube Channel
- [email protected]
- www.sparkhealthyrunner.com
Listen & Subscribe:
Apple Podcasts
Spotify
Stitcher
Google Play
iHeartRadio
Amazon Music
Website
[Download] Race Day Checklist
Have you been stuck in a 5K plateau and you just want to run faster?
Have you been focusing on the marathon or half marathon distance with training and you want to test your fitness at a 5K but don’t know the best strategy?
Have you tried to run fast for a 5K but you always seem to get injured? If any of these describes you then this is the episode for you!
I just ran two 5K races for the first time in 2 ½ years and I had some struggles with the first because it was so long since I raced this distance and I want to share with you what I learned and implemented into the second one that brought me my fastest 5K time in 8 years!
So whether you are new to racing 5K’s or you have run almost 30 5K’s (like I have) this episode is for you!
If you're ready to take your 5K race performance to new heights, don't miss out on this educational session with 6 actionable strategies you can implement into your 5K race.
Let's get started today!
Get my full personal running story here
[Download] FREE Couch to 5K Beginner Runner Guide
There are six parts of your running journey that need to be optimized so you can run strong and last long! Learn them here
Want Dr. Duane to answer your question on the podcast? Submit questions here
Want to work with our team with structured strength, recovery, nutrition, and run plan with full support and accountability to reach your highest potential for your 5K? Book a call and learn more about Healthy Runner coaching here
A big thanks to ucan for your support for this episode!
Want to know how I fueled for my 5K races? I hit my sub 22 minute goal because I fuel with Energy bars from UCAN.
Fuel smarter during a run with the best no sugar energy gel on the market delivering up to 75+ minutes of steady energy to power your best running performance.
Click here and use code HEALTHYRUNNER for 20% off your entire UCAN order!
Connect with Dr. Duane:
- Instagram - @sparkhealthyrunner
- Join Our Healthy Runner Facebook Community
- Subscribe to our YouTube Channel
- [email protected]
- www.sparkhealthyrunner.com
Listen & Subscribe:
Apple Podcasts
Spotify
Stitcher
Google Play
iHeartRadio
Amazon Music
Website
The podcast currently has 240 episodes available.
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