[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:

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[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:

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Spotify

Stitcher

Google Play

iHeartRadio

Amazon Music

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[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:

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iHeartRadio

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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:

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iHeartRadio

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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:

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Spotify

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Google Play

iHeartRadio

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Website

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

Thinking about running a half marathon but not sure where to start? 

Feeling overwhelmed by training plans, injuries, the right exercises or just making it to race day feeling strong? 

Don’t worry—I’ve got you covered! In this episode, I’m breaking down exactly how to train smarter, avoid injuries, and build the endurance you need to crush your half marathon goal. 

Our runners have actually been using this blueprint for years to start half marathon training and stick with it so they could improve their health and feel better not only physically but mentally as well!

But I have a disclaimer for you…this half marathon blueprint isn’t some magic pill.

You actually have to run consistently, you are going to have to stop procrastinating and take the plunge into the deep end of the pool and commit to at least a few hours a week into doing specific runs, exercises and learning about nutrition in order to conquer your goals to run 13.1!

If you follow this blueprint (which you can download the bonuses here!), you might be surprised at how quickly you enjoy half marathon training and how quickly you can start feeling stronger and running longer!

Plus, I’ll give you a simple, effective 2-week training plan to get you started and share with you my top 3 mistakes to avoid with half marathon training. So if you’re ready to start your half marathon training strong and stay injury free… let’s get started!

Do you want to feel confident and challenge yourself during your half marathon with a strong finish so you can be proud of your accomplishment?… Sign up for Team Half Marathon Coaching Today!

Listen to my previous episode on half marathon training for beginners here!

Listen to my previous episode on determining if you are ready to run your first half marathon here!

Listen to my previous episode on half marathon fueling here!

Listen to my previous episode on the top 5 half marathon mistakes to avoid here!

Listen to my previous episode on unlocking my fastest half marathon time in 7 years here!

Listen to my previous episode on half marathon prep the week before your race here!

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

Want a structured run and strength plan with motivation and accountability to reach your highest running potential and continue to get faster? 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 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 a runner who feels held back by fear? Whether it's the fear of failure, injury, or simply not being good enough, you're not alone. 

In this episode, we’ll explore powerful strategies to conquer those fears and unlock your true potential in your running journey. 

Rebecca Doring is not only an ultra runner but she is an Inner Critic Coach, Meditation Teacher, and Chromatic Yoga Teacher, and the host of the Inner Critic Freedom Podcast helping wellness professionals and enthusiasts alike rise above imposter syndrome. She specializes in making intangible concepts like self-compassion and discovering your personal vision tangible through a mindful, actionable step-by-step approach.

Get ready to transform your mindset and reach peak performance like never before!

We chat about the following topics and so much more!

- What is fear

- How does fear affect running performance

- Why do runners struggle with fear

- What is the root cause of fear

- How can we overcome fear as a runner

- Misconception about overcoming fear to reach peak performance

This was an insightful conversation with a true expert in the wellness community.  I hope you enjoy the episode with Rebecca and learn a thing or two about improving your mindset as a runner!

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 with Rebecca on mediation for running here!

Listen to my previous episode about marathon race day mindset tips here!

Listen to my previous episode about missed running goals and the mindset shift you need here!

Listen to my previous episode on Mental Health and Running here!

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

Want the structured strength and run plan with motivation and accountability to reach your highest running potential? 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 Rebecca Doring:

- Website

- Instagram: @rebeccadoring_

- Inner Critic Freedom Podcast

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 Waitlist for Team Half Marathon Coaching!

Did you know that 2 million people completed a half marathon last year? Imagine being part of that community!

Many first-time runners feel overwhelmed by the idea of running 13.1 miles, often unsure where to start or how to stay motivated.

In this episode, you’ll learn everything you need to prepare for your first half marathon, from choosing the right plan to the best strength training during half marathon training. Our comprehensive half marathon training for beginners will set you up for success to conquer YOUR FIRST Half Marathon!

Coach LaToya Felton from our Spark Healthy Runner coaching team covers the essential training plans, running tips, and mental strategies to help you build confidence and endurance as race day approaches.

As a bonus for listening to the full episode, you’ll learn the top three tips that could make or break your half marathon experience, ensuring you cross that finish line with a smile!

We cover this and so much more!

- How many weeks should I train for a half marathon

- How to choose the right half marathon training plan

- How fast should I run for half marathon training

- How many miles should I run for half marathon training

- How many rest days should I take during half marathon training

- How long should your long run be in half marathon training

- Should I strength train while training for a half marathon

- Should I cross-train when training for my first half marathon

- Should I race before my first half marathon

- Top three tips that could make or break your half marathon experience

- Misconception about getting ready for your first half marathon

[Download] Half Marathon Training Kickstart Kit: Start Strong and Stay Injury 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 half marathon question on the podcast?  Submit your running and health questions here

Related Resources:

25 Minute Level 1 Strength for Runners “SPARK 7”

Get all of coach LaToya’s previous episodes as well as her full bio here!

Join the Waitlist and learn more about Half Marathon Group Coaching Here

Listen to my previous episode on determining if you are ready to run your first half marathon here!

Listen to my previous episode on half marathon fueling here!

Listen to my previous episode on the top 5 half marathon mistakes to avoid here!

Listen to my previous episode on unlocking my fastest half marathon time in 7 years here!

Listen to my previous episode on half marathon prep the week before your race here!

Want a structured run and strength plan with motivation and accountability to reach your highest running potential and continue to get faster? 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 LaToya Felton:

- Instagram: @llf423

- 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 ready to push past your limits and conquer your next running goal? 

In this training, we’ll reveal the secrets to unlocking your mental toughness, transforming every step into a victory. Whether you're a seasoned runner or just starting out, get ready to discover the mindset that will take you from struggling to thriving on the roads!

Jason Fitzgerald is a running coach, founder of the strength running podcast, website, and YouTube channel and is going to fill your mindset bucket for you today!  

Runners with high levels of mental toughness stay mentally strong despite distraction, imperfect race conditions, inconvenience, and discomfort.

We chat about the following topics and so much more!

- What is running mental toughness

- When does a lack of mental toughness show up in running

- Benefits of mental resilience in runners

- Common mistakes runners make building mental fitness

- How to build mental toughness through training

- How to overcome slowing down or giving up

- Best ways to stop feeling nervous before a race

- Misconception about mental toughness

This was a value packed conversation with a true expert in the running community.  I hope you enjoy the episode with Jason and learn a thing or two about building a strong mind for running!

As a gift to you for tuning in, Jason is providing you with a HEALTHY 25% off discount to take your mental toughness to the next level!  Just use the code HEALTHYRUNNER for the Mindset Mastery program 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

Links and Resources from the show:

- Get Jason’s free series on mindset training for runners  

- 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 injury prevention with Jason

Listen to my previous episode with Jason about Strength Training as Power Training for running here!

Listen to my previous episode about marathon race day mindset tips here!

Listen to my previous episode about missed running goals and the mindset shift you need here!

Listen to my previous episode on Mental Health and Running here!

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

Want the structured strength and run plan with motivation and accountability to reach your highest running potential? Book a call and learn more about Healthy Runner 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

Want to know the secret to maintaining your running speed and endurance even as you age? 

You may be wondering…Can you STILL run like you’re 20 even at 40?  Why older runners can get faster is what we’re talking about in this episode!

This was such a fun and informative conversation with my friend Carolyn Coffin who is a fellow running coach, podcaster, and physiotherapist.

We're sharing our top age-defying running tips that will have you feeling energetic, strong, and motivated to hit the pavement in your 40’s, 50’s, and beyond!  We know the stereotypes out there with age and running…

”You shouldn’t be running anymore”... “running is bad for your knees”...“Your too old to run marathons anymore” 

The real challenge is understanding how you can get faster at any age.  We will explore factors contributing to older runners' speed, such as experience, training techniques, mental resilience all while sharing real life stories.  

Whether you're a seasoned runner or just starting out, these tips will help you defy your age and reach your running goals. So, let's get started and take your running to the next level!

We answer these common questions and so much more:

- Does running keep you healthy as you age

- Does age affect how fast you can run

- What is the age graded score for running  

- Can you run faster after 40

- How to improve sprint speed over 40 

- Misconception about getting faster as we age

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

[Download] Ultimate Marathon Training Guide to Master Your Marathon Feeling Strong at ANY AGE!

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

Related Resources:

Listen to my previous episode on running through menopause 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!

Listen to my previous episode with Carolyn about how to set goals for the upcoming year here!

Listen to my previous episode with Carolyn about the differences between trail running and road running here!

Want a structured run and strength plan with motivation and accountability to reach your highest running potential and continue to get faster in your 40’s? 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 Carolyn:

• Email Carolyn: [email protected]

• Inspired Soles Instagram: @inspiredsolescast

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

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