What happens when your hamstring, IT band, or Achilles starts hurting in the middle of marathon training? Do you really need to stop running completely?

Not necessarily!

In Episode 307 of the Healthy Runner Podcast, I'm sharing an insightful conversation I had with Carolyn Coffin from the Inspired Soles Podcast about 3 of the most common injuries that can derail marathon training and what you can actually do about them without automatically giving up running.

We take a deep dive into:

🏃🏻‍♀️ Proximal hamstring tendinopathy: Why stretching that nagging pain near your sit bone may actually make it worse and what to do instead

🦵🏼 IT band syndrome: Why foam rolling and stretching your IT band isn't fixing the root problem and how hip strength plays a role

🦶🏼 Achilles tendinopathy: How progressive tendon loading can help you rebuild strength and when it's appropriate to add more advanced exercises

We also talk about how to modify your training when something hurts, why "hero workouts" can get runners into trouble, the risks of changing shoes too quickly, and why a simple dynamic warm-up can be so valuable for staying healthy.

The big takeaway?

An injury doesn't always mean you need to completely stop running.

With smart load management, appropriate strength training, and the right modifications, many runners can continue moving forward while addressing the underlying problem.

Whether you're currently dealing with a hamstring, IT band, or Achilles pain or you simply want to prevent these common injuries from derailing your next marathon training cycle, this episode will give you practical strategies to help you keep running healthy and strong.

🏃🏻‍♀️ Dealing With One of These Running Injuries? Grab Your FREE Injury Playbook!

Don't let that nagging pain derail your training. I've created step-by-step resources to help you understand what's causing your pain, what to avoid, and the exercises you can start doing to get back to healthy running.

👇🏼 Choose the FREE playbook that matches your injury:

🦵🏼 IT Band Pain: Get the Ultimate IT Band Pain Playbook here

🦶🏼 Achilles Pain: Get the Ultimate Achilles Pain Playbook here

🏃🏻‍♀️ High Hamstring Pain: Get the Proximal Hamstring Tendinopathy Playbook here

Pick the injury you're dealing with and start taking the right steps toward running healthy and strong again!

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

Looking for a custom running insole that works with your foot instead of restricting it? Kila is the first company to create fully custom footbeds using super shoe foam technology. Designed around your unique feet with a quick 3D scan from your iPhone, Kila's custom insoles are lightweight, flexible, and built to support natural foot motion while optimizing comfort and performance.

As a running physical therapist and coach, I appreciate that Kila provides a more dynamic alternative to traditional rigid orthotics while allowing your feet to move more naturally.

Visit kilarun.com and use code HEALTHYRUNNER to get $50 off your first order!

💧 Hydrate Smarter with LMNT

Long runs, hard workouts, and sweaty training sessions can take a lot out of you, especially when you're training in the heat.

LMNT has become one of my go-to ways to replenish electrolytes and stay on top of my hydration throughout marathon training. Each stick pack delivers a meaningful dose of electrolytes without sugar, artificial colors, or other dodgy ingredients.

Get a free 8-count Sample Pack of LMNT's most popular drink mix flavors with any purchase at https://www.DrinkLMNT.com/healthyrunner

Proper hydration and fueling are key parts of building a strong, healthy, and durable running body. Give LMNT a try and find your favorite flavor, mine is watermelon! 🍉

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.

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

Training for RunDisney? Download my FREE Ultimate RunDisney Training Playbook and learn how to train for the entire Disney experience…not just the miles 🏰🔋

Are you training for Disney Marathon Weekend like you would for any other marathon?

That could be one of the biggest mistakes you make.

Disney Marathon Weekend isn't just about covering 26.2 miles. Between the early wake-ups, standing in corrals, walking through the parks, Florida weather, and for Goofy and Dopey runners… racing on back-to-back days, your body has to handle much more than the mileage on your training plan!

In this episode of the Healthy Runner Podcast, I'm joined by Coach Whitney LaCombe from the Spark Healthy Runner team to break down 5 of the biggest Disney Marathon Weekend training mistakes and show you how to prepare for the entire experience, not just the marathon.

We cover:

🔋 Why Disney is really an energy-management event and how to protect your "Disney Battery"

🏃🏻 Why time on your feet may matter more than chasing a specific long-run mileage

🔁 How to use back-to-back long runs to prepare for Goofy and Dopey

🚦 How to tell the difference between normal cumulative fatigue and an injury warning sign

⏰ Why you should practice early wake-ups, fueling, costumes, crowds, and your race-day routine

💪🏻 Why strength training is essential for building the durability you need for Disney

😴 How to recover between races so you can keep your body feeling strong

🏰 How to finish healthy enough to actually enjoy the parks and celebrate afterward

We also share the story of Jess, who came to us with knee pain during Dopey training. After working on a personalized running and strength plan, she went on to complete all four races of the Dopey Challenge (including her first marathon) and felt great during her recovery.

Whether you're training for the Disney Marathon, Goofy Challenge, or all 48.6 miles of the Dopey Challenge, this episode will help you train smarter so you can enjoy every magical mile.

Because Disney isn't about surviving race weekend.

Train for the experience, not just the marathon. 🏰✨

Grab your FREE RunDisney Marathon Training Guide Here!

If you're ready for structured strength plans, recovery routines, nutrition, and coaching support so you're not guessing week to week during your rundisney training, join the Healthy Runner Academy!

Episodes and Resources mentioned in this episode:

Listen to my previous episode on the 20-week strength plan to finish Disney Strong

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

Listen to my previous episode on How to Prepare for RunDisney Marathon Weekend: 7 Race Week Essentials for Dopey Challenge Runners

Listen to my previous episode on How I Conquered the 2026 Dopey Challenge Feeling Strong, Durable, and Healthy

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!

Want to work individually with our team using a structured strength, nutrition, and a run plan with full support and accountability to crush your Disney Marathon Weekend experience? Book a call and learn more about Healthy Runner coaching here

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

Looking for a custom running insole that works with your foot instead of restricting it? Kila is the first company to create fully custom footbeds using super shoe foam technology. Designed around your unique feet with a quick 3D scan from your iPhone, Kila's custom insoles are lightweight, flexible, and built to support natural foot motion while optimizing comfort and performance.

As a running physical therapist and coach, I appreciate that Kila provides a more dynamic alternative to traditional rigid orthotics while allowing your feet to move more naturally.

Visit kilarun.com and use code HEALTHYRUNNER to get $50 off your first order!

Connect with coach Whitney:

- Instagram: @runwhitspark

- Email: [email protected]

- 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

Have you ever wondered if you can keep running (not just through this season) but for the rest of your life?

If you're over 40 and you've started questioning whether your body can keep up, this episode is for you.

Joining me today is Jon Levitt, host of the popular For The Long Run podcast, where he's spent years interviewing some of the world's best runners, coaches, sports scientists, and researchers to answer one big question:

What does it actually take to achieve sustainable excellence?

Through conversations reaching more than 850,000 runners every month, Jon has uncovered the common habits, mindset shifts, and training principles that help runners stay healthy, continue improving, and enjoy running for decades.

In this episode, we discuss:

✅ What "sustainable excellence" really means for everyday runners

✅ The biggest mistakes runners over 40 make that lead to injury and burnout

✅ How your training should evolve as you get older

✅ Why recovery becomes one of your greatest performance tools

✅ The mindset shift that separates runners who keep improving from those who quit

✅ Practical lessons from elite athletes, coaches, and researchers that every masters runner can apply today

Whether you're chasing a marathon PR, training for your next runDisney race, or simply want to keep enjoying the sport you love for years to come, this conversation will help you train smarter, stay healthier, and run stronger for life.

Resources Mentioned

🎧 Healthy Runner Podcast Episode 278: The 5-Step Injury Prevention System here

Want to Run Healthy for Life?

If you're tired of constantly battling injuries or wondering if you're training the right way, our Healthy Runner coaching team can help.

We'll personally match you with the coach who's the best fit for your goals, experience, personality, and running journey so you can train consistently, build strength, and keep running for years to come.

Learn more here.

🎁 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 Kila for your support for this episode!

Looking for a custom running insole that works with your foot instead of restricting it? Kila is the first company to create fully custom footbeds using super shoe foam technology. Designed around your unique feet with a quick 3D scan from your iPhone, Kila's custom insoles are lightweight, flexible, and built to support natural foot motion while optimizing comfort and performance.

As a running physical therapist and coach, I appreciate that Kila provides a more dynamic alternative to traditional rigid orthotics while allowing your feet to move more naturally.

Visit kilarun.com and use code HEALTHYRUNNER to get $50 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.

Connect with Jon Levitt

- Learn more about Jon and For the Long Run

- Follow Jon on Instagram

- Watch For the Long Run videos on YouTube

- Listen to the For the Long Run podcast

- Listen to the Long Run Labs podcast

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

Training for RunDisney? Download my FREE Ultimate RunDisney Training Playbook and learn how to train for the entire Disney experience…not just the miles 🏰🔋

Disney Marathon Weekend isn't just a marathon… it's one of the most unique endurance events you'll ever train for.

Between miles on unforgiving concrete, long days walking through the parks, early morning wake-ups, and for many runners, back-to-back races like Goofy and Dopey, your body needs more than just a running plan.

It needs a strength plan.

In this episode, Dr. Duane Scotti, running physical therapist, running coach, and two-time Dopey finisher, shares the exact 20-week strength training roadmap he uses to help runners prepare for Disney Marathon Weekend without breaking down.

You'll learn:

-Why strength training is the missing piece for most Disney runners

-The 4 phases of a 20-week strength training plan

-The best exercises to build stronger hips, glutes, calves, and core

-How to progress your strength work as marathon mileage increases

-When to reduce strength training during your taper

-The three biggest strength training mistakes Disney runners make

-How to stay healthy, recover faster, and enjoy the parks after your race

Whether you're training for the Walt Disney World Marathon, Half Marathon, Goofy Challenge, or Dopey Challenge, this episode will help you build the strength and resilience you need to cross the finish line feeling strong… not just survive it.

Grab your FREE RunDisney Marathon Training Guide Here!

If you're ready for structured strength plans, recovery routines, nutrition, and coaching support so you're not guessing week to week during your rundisney training, join the Healthy Runner Academy!

Episodes and Resources mentioned in this episode:

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

Listen to my previous episode on How to Prepare for RunDisney Marathon Weekend: 7 Race Week Essentials for Dopey Challenge Runners

Listen to my previous episode on How I Conquered the 2026 Dopey Challenge Feeling Strong, Durable, and Healthy

Listen to my previous episode on my 2024 Disney Marathon Weekend Recap Conquering the Dopey Challenge

Listen to my previous episode on what to do after you sign up for the Dopey challenge

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!

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 crush your Disney Marathon Weekend experience? 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

[Download] The IT Band Fix for Runners

Have you been stretching your IT band every day… yet the pain on the outside of your knee keeps coming back?

Here's the truth that surprises most runners: you can't actually stretch your IT band.

In this episode, Dr. Duane Scotti, running physical therapist, running coach, and 8x marathoner, explains why the traditional "IT band stretch" isn't solving your problem and why it may even be keeping you stuck in the injury cycle.

You'll learn why IT band syndrome isn't caused by a "tight IT band," what's really driving that sharp pain on the outside of your knee, and the three evidence-based strategies that can help you get back to running with confidence.

In this episode, you'll discover:

✅ Why your IT band doesn't actually stretch

✅ The seatbelt analogy that changes how you'll think about IT band syndrome forever

✅ Why traditional IT band stretches may be making your symptoms worse

✅ The best places to foam roll (and where NOT to)

✅ The three hip-strengthening exercises every runner with IT band pain should start with

✅ A simple running form adjustment that can reduce stress on your IT band immediately

✅ Real success stories from runners who broke the IT band injury cycle and returned to running stronger than ever

If you're tired of dealing with sharp pain on the outside of your knee during runs and want to stop chasing symptoms, this episode will show you how to address the root cause so you can stay healthy, run stronger, and enjoy lifelong running.

🎁 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

Listen to my previous episode on when to run, when to rest, and how to fix ITBS faster here!

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

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!

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- Sign up for the Healthy Runner Newsletter

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- www.sparkhealthyrunner.com

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