Healthy Runner Podcast

Do you get more motivated to get out the door and go for a run if there is a goal on the horizon? Do you struggle setting appropriate running goals for yourself?

Coach Carolyn Coffin is back on the show and she is going to help you set your yearly goals as well as help you avoid the top 5 running goal mistakes!

Carolyn is a coach, physiotherapist, podcaster and just a wealth of knowledge!

We cover all the following and so much more in this value packed episode!

• What are smart goals for running?
• What is a good 5-year plan for running goals?
• What is a good yearly running goal?
• What are ABC goals?
• What are the top 5 mistakes when it comes to setting running goals?

Related Episodes:

Episode 108

Trail Running Vs Road Running

https://sparkyourtraining.com/trail-running-vs-road-running/

Episode 143

Marathon Mindset | 7 Tips with Coach Cat

https://sparkhealthyrunner.com/marathon-race-day-mindset/

Implement the 6-steps to growing as a runner with our Signature Coaching Program: https://learn.sparkhealthyrunner.com/coaching

This week's show brought to you by:

Naboso, which is a company that is dedicated to redefining what's underneath your feet so you can feel more to move better as a runner!

Click here and use code HEALTHYRUNNER for 20% off your entire Naboso order! Learn more about how Naboso's textured products connect you to your exercises and your running by strengthening your feet and helping you recover from your runs. We've got a special offer for you where you can save 20% by using the code HEALTHYRUNNER. Just head to: https://bit.ly/healthyrunner and use the code HEALTHYRUNNER at checkout to save 20%!

Connect with Dr. Duane:

• Instagram - @sparkhealthyrunner

• Join Our Healthy Runner Facebook Community

• Subscribe to our YouTube Channel

• [email protected]

• www.sparkhealthyrunner.com

Connect with Carolyn Coffin:

• Instagram - @coach_carolyn @cityparkruncoaching @inspiredsolescast

• Website: https://www.Carolyncoffin.com

Listen & Subscribe:

• Apple Podcasts
• Spotify
• Stitcher
• Google Play
• iHeartRadio
• Amazon Music
• Website

Trying to grow as a runner is overwhelming

If you don't have a plan…

Your running gets slower or (worse) leads to injury

You waste time chasing fads

You guess instead of following a process

And that leads to frustration and feeling constantly overwhelmed with the amount of information out there. We don't want that for you.

I have a BRAND NEW 6-step plan on how to grow as a runner to optimize your running for longevity and this will save about 90% of the injuries that occur with running.

When you master the six key parts of your running journey, you'll not only feel more confident in getting stronger and faster – you'll stay healthy and enjoy the process of running again!

Mentioned in this episode:

Nutrition Blueprint: Run Your Best!

https://learn.sparkhealthyrunner.com/nutrition

Implement the 6-steps to growing as a runner with our Signature Coaching Program: https://learn.sparkhealthyrunner.com/coaching

This week's show brought to you by:

Healthy snacks from UCAN. Click here and use code HEALTHYRUNNER for 20% off your entire UCAN order! Learn more about how SuperStarch unlocks and sustains optimal output, reducing fatigue without spikes or crashes and is backed by science. We've got a special offer for you where you can save 20% by using the code HEALTHYRUNNER. Just head to: https://ucan.co/healthyrunner/ and use the code HEALTHYRUNNER at checkout to save 20%!

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

Should you tackle your first marathon this year? Are you worried that you won't be able to do marathon training without feeling overwhelmed, burned out, or that you will miss family time?

In this episode, Rachel (previous podcast guest from episode 66), shares why a structured but flexible plan that she received made her marathon dreams a reality not only surpassing her goal (sub 3:35:00) but enjoying the training process and the race day experience.

Rachel's determination and consistency along with guidance from coach Lu on our Healthy Runner coaching team, and the support from our Healthy Runner family, allowed her training to "mesh" with all the other aspects of her life.

Completing your first marathon is a huge accomplishment but pairing that with an amazing finish time and feeling strong and healthy even more AMAZING!

I know you will be inspired by Rachel's journey because I know I am! Enjoy listening and learning some marathon training, race day, nutrition, and mindset tips along the way during this conversation.

Learn more about our Signature Coaching Program that Rachel used to make her marathon dreams a reality here: https://learn.sparkhealthyrunner.com/coaching

Related Episodes:

Episode 139: Advanced Marathon Training with Coach Lu:

https://sparkhealthyrunner.com/marathon-training-tips-to-pr/

Episode 137: Marathon, Nutrition, Hydration, & Electrolytes with Brooke Czarnecki, RDN

https://sparkhealthyrunner.com/marathon-nutrition/

Episode 143: Marathon Mindset | 7 Tips with Coach Cat

https://sparkhealthyrunner.com/marathon-race-day-mindset/

Episode 146: Duane's Marathon Journey Update

https://sparkhealthyrunner.com/duanes-marathon-journey-update/

Episode 141: Marathon Questions Answered by Duane!

https://sparkhealthyrunner.com/ask-duane-marathon-questions-answered/

Learn more about working with Coach Lu here: https://learn.sparkhealthyrunner.com/lubio

This week's show brought to you by:

Perform from the Amino Company. If you're interested in learning more about my 100% Science-Backed Amino Acids Supplements and you would like to give perform a try, we've got a special offer for you where you can save 30% by using the code HEALTHYRUNNER. Just head to: https://aminoco.com/healthyrunner and use the code HEALTHYRUNNER at checkout to save 30% + FREE Amino eBook! Click HERE to be directed to the discount page!

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

Happy New Year and we are kicking off 2023 with 5 special guests to celebrate this first podcast episode of the year with a party with our Healthy Runner coaching team!

In this episode, our team will get a bit deeper into why they love being a run coach, share their personal running goals for 2023, talk about marathon training, and answer some fun questions submitted by our clients!

Listen in to be inspired and surprised while enjoying a few chuckles along the way learning about the amazing individuals that make up our Spark Healthy Runner coaching team!

Get to know each individual coach a bit more and get their free trainings here:

Coach Duane: https://learn.sparkhealthyrunner.com/duanebio

Coach Brooke: https://learn.sparkhealthyrunner.com/brookebio

Coach Whitney: https://learn.sparkhealthyrunner.com/whitneybio

Coach Cat: https://learn.sparkhealthyrunner.com/catbio

Coach Lu: https://learn.sparkhealthyrunner.com/lubio

Coach LaToya: https://learn.sparkhealthyrunner.com/latoyabio

Relevant Resource:

Nutrition Blueprint: Run Your Best!

https://learn.sparkhealthyrunner.com/nutrition

Winter Strong Body Transformation Program:

Spark off your new year with a 4 month strong body transformation!

1:1 individualized Healthy Runner Coaching to grow a stronger, injury free running body so you can get in those stress relieving runs all winter long!

Get the structure, support and accountability from our team of experts in the health and running industry to transform into a stronger runner feeling more confident, healthy, AND running faster this spring even if you don't think you are a fast runner!

Just head to https://learn.sparkhealthyrunner.com/coaching to learn more and commit to getting stronger this winter!

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

Noxgear's Tracer2 and the Tracer Lamp which keeps you visible while you run by pairing powerful multi-color LED fiber optics with ultra-reflective 3M patterns and fluorescence and light up the path in front of you!

If you're looking for running gear that will actually help you stay safe while running we've got a special offer for you where you can save 35% by using the code HEALTHYRUNNER. Just head to this link!

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

Running isn't a battle of the sexes and there are some unique differences between female and male runners. If you are a mother runner out there who wants to tap into your strength and manage the unique challenges you may face as a female runner then this is the episode for you!

Running and the gender differences is what we are talking about in today's expert interview!

Dr. Emma is passionate about supporting women and girls to discover the best in themselves and fulfill their potential. She is part of the Well HQ, which is UK's leading female athlete health experts changing systems not designed for women and girls in sport.

This conversation touches upon these all important topics:

• Where are men and women different?
• Is success in running defined by our biological sex?
• What are some of the differences between female and male runners?
• How can women runners tap into their strength and manage the unique challenges they face?
• How can runners master their menstrual cycle?
• How does menopause affect running?
• Tips and strategies for runners who are perimenopausal, menopausal, or postmenopausal?
• How can we support our adolescent female athletes and runners better?

Related Episodes:

Relevant Resource:

Nutrition Blueprint: Run Your Best!

https://learn.sparkhealthyrunner.com/nutrition

Winter Strong Body Transformation Program:

Spark off your winter running with a 4 month strong body transformation!

1:1 individualized Healthy Runner Coaching to grow a stronger, injury free running body so you can get in those stress relieving runs all winter long!

Get the structure, support and accountability from our team of experts in the health and running industry to transform into a stronger runner feeling more confident, healthy, AND running faster this spring even if you don't think you are a fast runner!

Just head to https://learn.sparkhealthyrunner.com/coaching to learn more and commit to getting stronger this winter!

This week's show brought to you by:

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

Noxgear's Tracer2 and the Tracer Lamp which keeps you visible while you run by pairing powerful multi-color LED fiber optics with ultra-reflective 3M patterns and fluorescence and light up the path in front of you!

If you're looking for running gear that will actually help you stay safe while running we've got a special offer for you where you can save 35% by using the code HEALTHYRUNNER. Just head to this link!

Connect with Dr. Emma Ross:

Website: https://www.thewell-hq.com/

Instagram: @thewell_hq

@emma_zoe_ross

Facebook: The Well HQ

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

Which type of back pain do you have? Wondering if you should stop running or if running is making it worse?

I am going to share with you the steps you need to take to identify which of the 5 different types of low back pain you have, so you get back to running and spend less time and money at the doctor's office.

I also share my best tips regarding the initial management of lower back pain and a hack that will immediately decrease your pain in the first couple of days after your "back goes out"

Related Episodes:

Episode 136: Runners should be treated differently with Dr. Duane Scotti

https://sparkhealthyrunner.com/runners-should-be-treated-differently/

Relevant Resource:

SPARK Blueprint: 5 Tips To Run Stronger & Healthier

https://learn.sparkhealthyrunner.com/blueprint

This week's show brought to you by:

Winter Strong Body Transformation Program:

Spark off your winter running with a 4 month strong body transformation!

1:1 individualized Healthy Runner Coaching to grow a stronger, injury free running body so you can get in those stress relieving runs all winter long!

Get the structure, support and accountability from our team of experts in the health and running industry to transform into a stronger runner feeling more confident, healthy, AND running faster this spring even if you don't think you are a fast runner!

Just head to https://learn.sparkhealthyrunner.com/coaching to learn more and commit to getting stronger this winter!

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 keep your feet healthy as a runner? Do you want to know what it is like to run 100 miles or if you are thinking about making the jump to ultra running then this is the podcast for you!

Zach Bitter is an ultramarathon athlete, coach, and podcast host. He shares his best training, recovery, and foot health tips for ultramarathon running.

Related Episodes:

Episode 124: Sprained Ankle or Broken Ankle? What to Do When You Roll Your Ankle Running

https://sparkhealthyrunner.com/sprained-ankle-or-broken-ankle-what-to-do-when-you-roll-your-ankle-running/

Episode 116: How to Activate, Strengthen and Recover From Running with Dr. Emily Splichal

https://sparkyourtraining.com/how-to-activate-strengthen-and-recover-from-running/

Episode 136: Runners should be treated differently with Dr. Duane Scotti

https://sparkhealthyrunner.com/runners-should-be-treated-differently/

Relevant Resource:

Plantar Fasciitis FREE E-book:

https://learn.sparkhealthyrunner.com/footpain

Winter Strong Body Transformation Program:

Spark off your winter running with a 4 month strong body transformation!

1:1 individualized Healthy Runner Coaching to grow a stronger, injury free running body so you can get in those stress relieving runs all winter long!

Get the structure, support and accountability from our team of experts in the health and running industry to transform into a stronger runner feeling more confident, healthy, AND running faster this spring even if you don't think you are a fast runner!

Just head to https://learn.sparkhealthyrunner.com/coaching to learn more and commit to getting stronger this winter!

This week's show brought to you by:

Naboso, which is a company that is dedicated to redefining what's underneath your feet so you can feel more to move better as a runner!

Click here and use code HEALTHYRUNNER for 20% off your entire Naboso order! Learn more about how Naboso's textured products connect you to your exercises and your running by strengthening your feet and helping you recover from your runs. We've got a special offer for you where you can save 20% by using the code HEALTHYRUNNER. Just head to: https://bit.ly/healthyrunner and use the code HEALTHYRUNNER at checkout to save 20%!

Connect with Zach Bitter:

• Website: https://zachbitter.com/

• Instagram: @zachbitter

• YouTube: @Zachbitter

• Podcast: https://zachbitter.com/hpo

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 can't stop eating or craving sugar?

Do you go all day being "good" and then all hell breaks loose at night, and you can't stop yourself?

Are you thinking about food constantly and then you are disappointed in yourself that you have terrible willpower?

Our Healthy Runner Registered Dietitian, Brooke Czarnecki is here to help! We are talking about how to kick cravings with balanced nutrition in this episode!

In this episode, Brooke flips the script and allows you to get curious about your cravings. She gets into the origins of cravings and why we get them.

She then shares some super valuable tips on how we can solve these common cravings we all have experienced. Brooke not only educates us about the physical caloric approach to kicking cravings but she sheds some light on the mental and emotional side of eating as well.

Work with Brooke in our Healthy Runner Nutrition Coaching Program! https://learn.sparkhealthyrunner.com/coaching

Related Resources:

Nutrition Blueprint: Run Your Best!

https://learn.sparkhealthyrunner.com/nutrition

Get all of Brooke's previous episodes as well as her full bio here:

https://learn.sparkhealthyrunner.com/brookebio

Winter Strong Body Transformation Program:

Spark off your winter running with a 4 month strong body transformation!

1:1 individualized Healthy Runner Coaching to grow a stronger, injury free running body so you can get in those stress relieving runs all winter long!

Get the structure, support and accountability from our team of experts in the health and running industry to transform into a stronger runner feeling more confident, healthy, AND running faster this spring even if you don't think you are a fast runner!

Just head to https://learn.sparkhealthyrunner.com/coaching to learn more and commit to getting stronger this winter!

This Episode is brought to you by:

Energy bar from UCAN. Click here and use code HEALTHYRUNNER for 20% off your entire UCAN order! Learn more about how SuperStarch unlocks and sustains optimal output, reducing fatigue without spikes or crashes and is backed by science. We've got a special offer for you where you can save 20% by using the code HEALTHYRUNNER. Just head to: https://ucan.co/share/duane.scotti/ and use the code HEALTHYRUNNER at checkout to save 20%!

Connect with Brooke:

Instagram: @intentfulnutrition

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

Hamstring injuries can be frustrating for many runners because it not only affects your long runs and speed but also limits your ability to sit during your work day! The worst part about high hamstring tendinosis is that most medical practitioners don't know how to treat proximal hamstring tendinopathy and most of what you will find on google will tell you to stretch and rest it, which won't fix it!

In this episode, Steph, a client in our Healthy Runner Coaching Program shares her story of going from 6 years of frustration trying everything from physical therapy, manual therapy, prolotherapy, and all the self remedies she could research to now being able to run 10 mile long runs without hamstring pain following our 16 week program.

Find out what she did and how she got her running spark back after 6 years of feeling lost by listening in!

Download our Free Proximal Hamstring Tendinopathy Resource: https://learn.sparkhealthyrunner.com/pht

Work 1:1 with Dr. Scotti to guide you back to running without having to worry about your hamstring pain like Steph did! Learn more: https://learn.sparkhealthyrunner.com/coaching

Related Episodes:

Episode 23- Talking Hamstring Injuries with Jason Fitzgerald of Strength Running

https://sparkhealthyrunner.com/hamstring/

Episode 126- How Gretchen Got Over Her Hip Pain | Client Success Story

https://sparkhealthyrunner.com/how-gretchen-got-over-her-hip-pain-client-success-story/

Winter Strong Body Transformation Program:

Spark off your winter running with a 4 month strong body transformation!

1:1 individualized Healthy Runner Coaching to grow a stronger, injury free running body so you can get in those stress relieving runs all winter long!

Get the structure, support and accountability from our team of experts in the health and running industry to transform into a stronger runner feeling more confident, healthy, AND running faster this spring even if you don't think you are a fast runner!

Just head to https://learn.sparkhealthyrunner.com/coaching to learn more and commit to getting stronger this winter!

This week's show brought to you by:

Heal from the Amino Company. Heal is an amino acid, whey and creatine based formulation designed to reduce recovery times and improve physical function after injuries by accelerating muscle repair while helping maintain a healthy inflammatory response. Check out the research here: https://aminoco.com/healthyrunner

If you're looking for a nutritional advantage when it comes to recovering from your running injury or your daily training I highly recommend you give Heal a try.

If you're interested in learning more and giving Heal a try, we've got a special offer for you where you can save 30% by using the code HEALTHYRUNNER. Just head to: https://aminoco.com/healthyrunner and use the code HEALTHYRUNNER at checkout to save 30%

Click HERE to be directed to the discount page!

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

Does meditation help with running? Can meditation help you run faster? If you are a runner who laces up your shoes for the simple reason of getting in that mental clearing run to help you manage stress, improve mood, and stay healthy (or it could literally be the only time in your chaotic day that you have time to yourself) then you will want to listen to this experiential learning episode!

Rebecca Doring who is a runner, Meditation Teacher, Yoga Instructor, & Personal-Transformation Coach, who helps people overcome daily stress and manage their inner critic so that they can get to know who they really are, and go after and achieve the goals they want.

In this episode, Rebecca teaches us about the benefits of meditation for runners as well as guides us through a short meditation practice that you can do as part of a seated meditation or as part of a mindfulness exercise during your run! (You will want to give this a try)

This conversation touches upon these common questions:

• What is Meditation?
• Why is meditation good for runners?
• How do you actually meditate?
• Can you meditate during a run?
• What is an example of meditating?
• What is the misconception of meditation?

Related Episodes:

Episode 139: Self-Care for Runners with Amy Mangueira

https://sparkhealthyrunner.com/10-tips-for-running-and-life/

Episode 127: 5 Ways to Deal With Race Anxiety with Coach Cat and Irene Bosco

https://sparkhealthyrunner.com/5-ways-to-deal-with-race-anxiety/

Newest Resource:

Nutrition Blueprint: Run Your Best!

https://learn.sparkhealthyrunner.com/nutrition

Winter Strong Body Transformation Program:

Spark off your winter running with a 4 month strong body transformation!

1:1 individualized Healthy Runner Coaching to grow a stronger, injury free running body so you can get in those stress relieving runs all winter long!

Get the structure, support and accountability from our team of experts in the health and running industry to transform into a stronger runner feeling more confident, healthy, AND running faster this spring even if you don't think you are a fast runner!

Just head to https://learn.sparkhealthyrunner.com/coaching to learn more and commit to getting stronger this winter!

This week's show brought to you by:

Naboso, which is a company that is dedicated to redefining what's underneath your feet so you can feel more to move better as a runner!

Click here and use code HEALTHYRUNNER for 20% off your entire Naboso order! Learn more about how Naboso's textured products connect you to your exercises and your running by strengthening your feet and helping you recover from your runs. We've got a special offer for you where you can save 20% by using the code HEALTHYRUNNER. Just head to: https://bit.ly/healthyrunner and use the code HEALTHYRUNNER at checkout to save 20%!

Connect with Rebecca Doring:

• Website: https://www.deeprootedbliss.com/
• Instagram: @rebeccadoringmeditation
• Podcast: Deep Rooted Bliss
• Free Guided Meditations: https://www.deeprootedbliss.com/free

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