[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

Apply for Winter Strong Coaching here (limited spots)!

[Download] Strong Glute Guide

Here’s how to strengthen your body for better running during the winter months!

If you are struggling with constant injuries or not getting any faster as a runner, I am going to share with you why winter is the best time to finally get over these common sticking points in your running journey with my 6 Steps to building a stronger running body!

In this episode you will learn all about…

Step 1- How to reframe your mindset for winter or offseason

Step 2- What strength training do runners need

Step 3- Plyometrics in order to run!

Step 4- Consistent running and why that is important

Step 5- Why running nutrition does matter during the offseason

Step 6- 3 ways to improve your running form and efficiency for running

Real runners like you got a stronger running body last winter!

Limited availability strong body coaching invite

Whether you are looking to stay active this winter or offseason and not sure what to do, have been doing the same things every offseason, keep getting injured, or aren’t getting any faster when you run your spring race these 6 steps will help you!

Let’s get started to unlock your running potential with these 6 essential steps to strengthen your body for better running!

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

Learn my 4 running drills to perform before running here!

Learn the basics of nutrition for runners here!

Listen to my previous episode on why strength training is your foundation for running here!

Listen to my previous episode on how to build a solid foundation for your race with base training here!

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

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

Want to work with Dr. Duane as your running physical therapist and coach with structured rehab, strength, nutrition, and a run plan with full support and accountability to develop a strong running body this winter?  Book a call and learn more about Strong Body Coaching here!

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

Want to know how I prioritize fueling during the winter with my runs and strength training?

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

Click here to get a FREE UCAN Edge starter pack (you’ll just pay the cost of shipping), and use code HEALTHYRUNNER for 20% off your entire UCAN order!  Highly recommend you stock up on the energy bars which are gold in between a run and strength session!

Connect with Dr. Duane:

- Instagram - @sparkhealthyrunner

- Join Our Healthy Runner Facebook Community

- Subscribe to our YouTube Channel

- [email protected]

- www.sparkhealthyrunner.com

Listen & Subscribe:

Apple Podcasts

Spotify

Stitcher

Google Play

iHeartRadio

Amazon Music

Website

[Download] The Ultimate Achilles Guide for Runners

Achilles tendonitis treatment exercises don't matter if you are running in the wrong shoes.  Dr. Duane Scotti shares 4 key features to look for when shopping for the right running shoe to run pain free!

In this episode you will learn…

- What heel drop is best for achilles pain

- Running shoe heel counter cushioning for achilles tendonitis

- Runners guide for achilles tendonitis treatment

- What is heel counter stiffness

- Running shoe heel counter height

- What shoe to avoid with achilles tendonitis

- Will I ever run again with achilles tendonitis

Whether you have the classic midportion achilles tendinopathy or insertional achilles tendonitis…

Whether you are an experienced marathon runner or a beginner runner and are feeling pain and stiffness along the achilles tendon in the morning that worsens with running hills or going down stairs and you have tried icing, resting (stop running) and taking some anti inflammatory medication and you are frustrated that your pain keeps coming back whenever you try to run faster or build back those long runs again this episode is for you!

The best part is that if you find that right shoe that has all of the 4 features I am going to share with you, you won’t have to stop running and take 4 weeks off to “rehab” your achilles.  You can actually stay running and heal from this injury!

Return to Running Program without Achilles Pain here

[Download] Recovery Blueprint here

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

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

Listen to my previous episode on why your tendon hurts when you run here

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

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

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

Want to work with Dr. Duane as your running physical therapist and coach with structured achilles rehab, strength, nutrition, and a run plan with full support and accountability to overcome your achilles tendonitis and keep it from coming back again? Book a call and learn more about Healthy Runner coaching here 

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

Want to know how I prioritize achilles and foot health to prevent achilles tendonitis?  Kinesis board and toe splays from Naboso!

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] How to Run Injury Free (6 Steps)

How to avoid the most common running injuries!  From patellofemoral pain syndrome (runner’s knee) and IT band syndrome to shin splints and plantar fasciitis, Dr. Duane sits down with Dr. Mani Alavi from the Adaptation by Fire Podcast to share practical strategies to keep you running strong so you can enjoy injury free lifelong running.

Dr. Scotti also debunks the myth that running damages the knees and highlights why a dynamic warm-up routine is essential for priming your body before hitting the pavement. Whether you're a new runner or a seasoned marathoner, this episode is packed with actionable advice to help you avoid injuries and enjoy your runs.

We chat about all of this and more in this episode!

- Patellofemoral pain syndrome (runner's knee) and why you don’t need to stop running

- IT band syndrome and treatment strategies

- Shin splints and plantar fasciitis

- The role of hip and glute strength in injury prevention

- The importance of foot health and proper progression with running

- Myths about running and knee damage

Dr. Mani Alavi is an emergency medicine physician, former attorney and avid runner (veteran of multiple world major events including a veteran of the Boston Marathon and the hotter than normal 2024 Boston race)  Dr. Alavi's area of focus is heat science with a special focus area on heat acclimation and training.

Download Dr. Scotti’s Free resources on Runner’s Knee, IT band Syndrome, Shin Splints, and Plantar Fasciitis

Want the structured run, strength, nutrition guidance on how to improve in your running journey with full accountability and support from our team to run without injuries?  Learn more about our program here

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

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

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. 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

[Download] Nutrition Blueprint

Here’s how to avoid stomach issues while running!

Do you struggle with runners' trots, nausea, vomiting, bloating, or abdominal discomfort during hard effort runs or races?

In this episode, coach Brooke Czarnecki, RDN from our Spark Healthy Runner team provides tips on how to avoid these common gastrointestinal issues while running!

We cover all of this and more in this super informative episode!

-Most common GI issues in runners

-What causes runner's trots

-Causes of nausea during a run

-Why does running make IBS worse

-What is GI map testing

-Misconceptions about GI issues

Links and Resources from the show:

- Get all of 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

If you are a runner who is looking for an individualized nutrition plan and want to prevent under-fueling so you can run strong and last long then you can begin to work with Brooke within our 1:1 signature Healthy Runner Coaching program here.

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

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

Click here to get a FREE UCAN Edge starter pack (you’ll just pay the cost of shipping), and use code HEALTHYRUNNER for 20% off your next UCAN order.

Connect with Brooke:

- Instagram: @intentfulnutrition

- Email: [email protected]

- Healthy Runner Facebook Community

- Actively Fueled Podcast on Spotify

Connect with Dr. Duane

- Instagram - @sparkhealthyrunner

- Join Our Healthy Runner Facebook Community

- Subscribe to our YouTube Channel

- [email protected]

- www.sparkhealthyrunner.com

Listen & Subscribe:

Apple Podcasts

Spotify

Stitcher

Google Play

iHeartRadio

Amazon Music

Website

[Download] Return to Running after Injury Program

For the first time in my 13 year adult onset running journey, I didn’t run for 6 weeks!  

The longest time I ever went without running was 10 days after the cape cod marathon last year to allow for full recovery.

The longest time I ever needed to recover from an injury without running was 3 days!

No, I didn’t get lazy or burnt out from running but I suffered my first running injury that forced me to shut down running completely for 42 days!

Let’s be honest… Not running and doing the thing you love just sucks! 

However, with the right mindset, injury recovery, and return to running strategy you can conquer your injury and not go stir crazy without running!

In this episode, I wanted to share with you…

- Why I didn’t run for 6 weeks

- My foot injury diagnosis and recovery process

- Returning to running after injury lessons 

Whether you're currently not running due to an injury or you’ve just gotten back into running from an injury, my 7 tips for how to safely return to running after injury will allow you to go from setback to comeback!

These essential steps for returning to running post-injury will not only get you back on your feet allowing your body to get stronger for running but also strengthen your mind!

Listen to my previous episode on my full running story here

Listen to my previous episode on 3 lessons learned from NOT hitting my Half Marathon Goal here

Listen to my previous episode with Mary who overcame a hamstring injury to get back to running and conquer the NYC marathon!

Download my FREE E-book on Plantar Fasciitis

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

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

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

Want to work with our team with structured strength, recovery, nutrition, and a run plan with full support and accountability to reach your highest potential for your training so you can get back into running without any injury? Book a call and learn more about Healthy Runner coaching here 

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

Want to know what I used to recover from my foot injury to strengthen my feet for running?  Kinesis board and toe splays from Naboso!

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