Healthy Runner Podcast

Have you ever been frustrated with the lack of stylish running clothes out there? Does everything just look too plain and boring?

Do you just want to look cute, feel good and enjoy wearing your running clothes even when you're not even running?

Well, this is one episode you will want to listen to because I had the pleasure of chatting with this mother runner, fashionista, marathoner, and amazing person behind the Stiletto Running brand!

Shana will share with you how she became a runner in her 40's, how she shaved an amazing 38 minutes off her marathon time to run a 3:49 time and qualify for Boston, and grew an amazing running clothing company for women.

We also chat about the struggles she has faced as a runner whether it was getting a BQ by a comfortable margin just to have it taken away by last years historical 7:47 record cutoff or struggling with a running injury and having to undergo a major medical surgery.

I know this chat is going to be super inspiring for those "master runners" who are doubting that you can accomplish that big running goal.

Want to check out the fun fashionable clothes we talked about in this episode? Get 20% off your order using coupon code "HEALTHYRUNNER" at https://www.stilettorunning.com

Been listening to our podcast for awhile and want to rock some "I Run with SPARK" Healthy Runner merch? Click here to start shopping at the Healthy Runner Store to add a SPARK to your fall race season 👇🏼 (store closes down on September 27th!)

https://sparkrunner.orderpromos.com/

Connect with Shana at Stiletto Running:

Instagram: @stilettorunning

Facebook: https://www.facebook.com/stilettorunning/

Website: https://www.stilettorunning.com

Email: [email protected]

Sponsored by...

This episode is sponsored by UCAN nutrition which is powered by superstarch and it delivers that steady long lasting energy without the spike and then the crash.

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%!

Are you a dedicated runner trying to get out of the injury cycle or a frustrated runner looking to get faster?

Get stronger, run faster, and become a lifelong injury free runner with our 16 week 1-on-1 Healthy Runner Coaching Program. Get the support, structure, and accountability from experts in the health and running industry. Personalized easy to follow plans tailored to your unique needs and busy life.

If you're interested in learning more, we've got a behind the scenes video tour of our coaching program and hear from many of our athletes who were struggling with the same sticking points that you are. Just head to: https://learn.sparkhealthyrunner.com/coaching

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 Run Program without Posterior Tibial Tendonitis

Have you been diagnosed with posterior tibial tendonitis or are you wondering if you can still run with pain on the inside of your ankle?

Do you get sharp or achy pain on the inside part of your shin or your ankle and foot?

Have you had visible inflammation or a popping sensation and now your ankle just feels stiff?

You most likely have been running through the pain recently and you may be scared to go to the doctor because you don't want them to tell you to stop running. Sound familiar?

Have you tried ice, rest, and not training for the race you really want to do because of this pain?

In this episode, I am going to share with you all I have learned about posterior tibial tendonitis through my personal trials of having this when I started running and helping many runners finally overcome this condition and be able to run!

Find out more about my SPARK Back Coaching program here:

https://learn.sparkhealthyrunner.com/coaching

Ready to invest in becoming a lifelong injury free runner and want to jump on a call to see if you are a good fit for how I help runners? Grab your slot on my calendar…

Here are the links to the resources I mentioned in the episode:

How to Foam Roll Your Running Muscles:

https://youtu.be/WRa7uXPoaXo

How to strengthen your intrinsic deep foot muscles:

https://youtu.be/Qag3xHoVbuY

How to strengthen and load your posterior tibial tendon:

https://youtu.be/b8F7OKWNZpw

How to activate your hip external rotator muscles:

https://youtu.be/FtIXxXUcxR8

How to progress your hip external rotator muscles in standing:

https://youtu.be/sggkv0mxEKA

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

Do you have stiffness in the back of your ankle around your achilles and up into your calf first thing in the morning or at the start of your runs?

Have you tried ice, rest, and not training for the race you really want to do because you have or had achilles tendonitis before?

In this LIVE interview, Lisa Glover is going to share how she overcame this common/ stubborn running injury.

Lisa is open about the struggles she was going through trying to stay healthy, starting out as a new runner during the pandemic but couldn't run because of her achilles pain.

She then will share her story of what helped most in getting over this condition and how she is running double digit long runs for the first time in her life!

If you are struggling with any running related injury whether it is achilles tendon pain, hamstring tendon pain, runners knee, ITB syndrome, or plantar fasciitis you will be inspired by Lisa's story and be able to take some pointers from this conversation on how you can start feeling better now!

If you are a runner who is determined to run, and will not take no for an answer, and you don't want to be told to stop running AND you don't mind putting in the work to get better then the specific strategies Lisa shares with you will be help!

Learn more about Achilles Tendonitis in these previous Blog Posts:

Episode 60:

Why Does My Achilles Hurt When I Run? Part 1

https://sparkyourtraining.com/why-does-my-achilles-tendon-hurt-when-i-run/

Episode 61:

Achilles Tendonitis: Treatment and Prevention

https://sparkyourtraining.com/achilles-tendonitis-treatment-and-prevention/

Learn more about the Coaching Program that Lisa went through to overcome her Achilles pain and run her first half marathon here:

https://sparkyourtraining.com/service/coaching/

Sponsored by...

This episode is sponsored by UCAN nutrition which is powered by superstarch and it delivers that steady long lasting energy without the spike and then the crash.

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%!

Are you a dedicated runner trying to get out of the injury cycle or a frustrated runner looking to get faster?

Get stronger, run faster, and become a lifelong injury free runner with our 16 week 1-on-1 Healthy Runner Coaching Program. Get the support, structure, and accountability from experts in the health and running industry. Personalized easy to follow plans tailored to your unique needs and busy life.

If you're interested in learning more, we've got a behind the scenes video tour of our coaching program and hear from many of our athletes who were struggling with the same sticking points that you are. Just head to: https://learn.sparkhealthyrunner.com/coaching

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

Do you train hard every day but don't seem to be getting over that hump in your running? Do you always feel like you lack energy during your workday or your workouts? Do you keep getting injured all the time and you can't pinpoint a specific cause? Are you not sleeping well or always wake up starving?

Well, this is one episode you will want to pay attention to because I have the expert for you!

I am grateful to have on the show registered dietitian nutritionist Brooke Czarnecki. Brooke is a registered dietitian nutritionist for runners with Intentful Nutrition LLC. She is passionate about teaching you to learn how to fuel and feel your best through food and teaches her clients to ditch the diets and nourish your body!

In this episode, Brooke will answer some common questions like these:

• What is Relative Energy Deficiency in Sport (RED-S) and how does it affect running performance?
• Who is at risk for RED-S?
• What are the signs and symptoms that you are underfueling as a runner?
• How do you test for RED-S?
• How do you know if you are properly fueled?
• How do runners prevent underfueling?
• How do women runners thrive through middle age and menopause without dieting?

Connect with Brooke

Instagram: @intentfulnutrition

Email: [email protected]

Sponsored by...

This week we are sponsored by our partner, Noxgear! Feel safe running in the dark with their amazing products like the tracer 360 that keeps me lit up during my 5:30am runs! Use the code HEALTHYRUNNER to get 35% off your purchase at checkout! Check out their website here ---> https://www.noxgear.com

As always, thank you for listening and I hope you enjoyed the episode!

Are you a dedicated runner trying to get out of the injury cycle or a frustrated runner looking to get faster?

Get stronger, run faster, and become a lifelong injury free runner with our 16 week 1-on-1 Healthy Runner Coaching Program. Get the support, structure, and accountability from experts in the health and running industry. Personalized easy to follow plans tailored to your unique needs and busy life.

If you're interested in learning more, we've got a behind the scenes video tour of our coaching program and hear from many of our athletes who were struggling with the same sticking points that you are. Just head to: https://learn.sparkhealthyrunner.com/coaching

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

This was such a joy to sit down with the rambling runner himself, Matt Chittim to discuss all things running, podcasting, recovering from injuries, dad life, and even best places to visit in New England!

Matt is a running coach and podcaster of one of the top 10 running podcasts of all time, the Rambling Runner Podcast.

In this episode, Matt pulls back the curtain to share his running journey, podcast journey, dealing with a frustrating injury, and even provides us with some running form and training tips! He was even a good sport to participate in our first SPARK lightning round of questions.

This is one that will certainly keep you entertained during your run! I hope you enjoy it!

Be sure to check out the Rambling Runner podcast wherever you listen to this show!

Connect with Matt:

Rambling Runner Podcast: https://theramblingrunner.com/

Instagram: @rambling_runner

Twitter: @rambling_runner

Sponsored by...

This episode is sponsored by UCAN nutrition which is powered by superstarch and it delivers that steady long lasting energy without the spike and then the crash.

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%!

Are you a dedicated runner trying to get out of the injury cycle or a frustrated runner looking to get faster?

Get stronger, run faster, and become a lifelong injury free runner with our 16 week 1-on-1 Healthy Runner Coaching Program. Get the support, structure, and accountability from experts in the health and running industry. Personalized easy to follow plans tailored to your unique needs and busy life.

If you're interested in learning more, we've got a behind the scenes video tour of our coaching program and hear from many of our athletes who were struggling with the same sticking points that you are. Just head to: https://learn.sparkhealthyrunner.com/coaching

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

Ask Duane! You submitted the questions…I answered them!

In this episode, we covered some common running injuries, stretching, strengthening, trail running, fueling for long runs, race recovery and even calcium supplementation!

I hope you enjoyed this as much as I did!

Here is the link for the research survey mentioned in this episode, thank you in advance for your participation:

https://docs.google.com/forms/d/1ztmv2v3AeMUQ5LLNUxsQpnBFVCAzVTb1IShswO7MP8o/edit

Ultimate Hamstring Guide For Runners: https://sparkyourtraining.com/hamstring-guide/

Here are the previous episodes and blogs mentioned in this episode:

Episode 6 - Soft Tissue Care For Runners [Foam Rolling & Stretching]

https://sparkyourtraining.com/muscle-care/

Episode 50 - Training Cycles Running

https://sparkyourtraining.com/training-cycles-running-run-planning-in-2021/

Episode 70 - What Muscles are Best to Strengthen for Running with Dr.Scotti

https://sparkyourtraining.com/what-muscles-are-best-to-strengthen-for-running-with-dr-duane-scotti/

Episode 53 - What Should I Eat and Drink for Long Runs

https://sparkyourtraining.com/what-should-i-eat-and-drink-during-long-runs/

Sponsored by...

This week we are sponsored by our partner, Noxgear! Feel safe running in the dark with their amazing products like the tracer 360 that keeps me lit up during my 5:30am runs! Use the code HEALTHYRUNNER to get 35% off your purchase at checkout! Check out their website here ---> https://www.noxgear.com

As always, thank you for listening and I hope you enjoyed the episode!

Are you a dedicated runner trying to get out of the injury cycle or a frustrated runner looking to get faster?

Get stronger, run faster, and become a lifelong injury free runner with our 16 week 1-on-1 Healthy Runner Coaching Program. Get the support, structure, and accountability from experts in the health and running industry. Personalized easy to follow plans tailored to your unique needs and busy life.

If you're interested in learning more, we've got a behind the scenes video tour of our coaching program and hear from many of our athletes who were struggling with the same sticking points that you are. Just head to: https://learn.sparkhealthyrunner.com/coaching

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 thought about running on a treadmill instead of the pavement? Have you not wanted to run in the weather so you thought, I'll take it to the gym? In this episode we are talking about treadmill running with our resident treadmill guru on our Healthy Runner coaching team, coach Cat!

In this episode, Coach Cat is going to answer some common questions like these:

• What are the different types of treadmills?
• What are the benefits of running on a treadmill?
• Is it bad to run on a treadmill? Are there any drawbacks?
• Why does it feel harder to run on a treadmill?
• Do you need specific shoes for treadmill running?
• Do I still need to warm up before treadmill running?
• How do you pass time on a treadmill so it doesn't become the dreadmill?
• Can you strength train on a treadmill?

Previous episodes with Coach Cat:

Episode 15

How to Start Running During Coronavirus: A Guide To Running For Beginners: https://sparkyourtraining.com/running-for-beginners/

Episode 29

5k and Half Marathon | 3 Can't Miss Tips: https://sparkyourtraining.com/5k-and-half-marathon/

Grab your 5 Minute Dynamic Warm up here: https://youtu.be/5cKxUUVeVVI

Here is the link to the research study mentioned in this episode:

https://docs.google.com/forms/d/1ztmv2v3AeMUQ5LLNUxsQpnBFVCAzVTb1IShswO7MP8o/edit.

Connect with Coach Cat:

Facebook: Cat Aniballi

Facebook Group Moderator: Healthy Runner

Instagram: @hookoffthejab

Email: [email protected]

Sponsored by...

This episode is sponsored by UCAN nutrition which is powered by superstarch and it delivers that steady long lasting energy without the spike and then the crash.

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%!

Are you a dedicated runner trying to get out of the injury cycle or a frustrated runner looking to get faster?

Get stronger, run faster, and become a lifelong injury free runner with our 16 week 1-on-1 Healthy Runner Coaching Program. Get the support, structure, and accountability from experts in the health and running industry. Personalized easy to follow plans tailored to your unique needs and busy life.

If you're interested in learning more, we've got a behind the scenes video tour of our coaching program and hear from many of our athletes who were struggling with the same sticking points that you are. Just head to: https://learn.sparkhealthyrunner.com/coaching

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 looking for a 5K road race to run this fall? Look no further than the small town feel of this classic New England road race!

I had the pleasure of having the race director of the 42nd annual Southington Apple Harvest Festival Road on the show.

In this episode, John Myers shares what this New England road race has to offer, how it gives back, and how you can get involved in our local Southington community right here in Connecticut!

Connect with John and the AHF Road Race:

Facebook Group: Southington Runners

Check out the Southington Community YMCA Facebook Page

Register for the AHF Road Race: http://sccymca.org/for-healthy-living/southington-ymca/apple-harvest-road-race

Sponsored by...

This week we are sponsored by our partner, Noxgear! Feel safe running in the dark with their amazing products like the tracer 360 that keeps me lit up during my 5:30am runs! Use the code HEALTHYRUNNER to get 35% off your purchase at checkout! Check out their website here ---> https://www.noxgear.com/

Are you a dedicated runner trying to get out of the injury cycle or a frustrated runner looking to get faster?

Get stronger, run faster, and become a lifelong injury free runner with our 16 week 1-on-1 Healthy Runner Coaching Program. Get the support, structure, and accountability from experts in the health and running industry. Personalized easy to follow plans tailored to your unique needs and busy life.

If you're interested in learning more, we've got a behind the scenes video tour of our coaching program and hear from many of our athletes who were struggling with the same sticking points that you are. Just head to: https://learn.sparkhealthyrunner.com/coaching

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

Do you currently wear an insert or orthotic? Have you been told you should be wearing an insole for running? Do you have flat feet? Do you get foot pain with running? Do you want to perform better as a runner? These are all common problems I have helped runners with for the past 17 years as a running physical therapist and coach and I am excited to bring on Matt Arciuolo who is an expert in the field of all things foot and ankle!

Matt is a Board Certified Pedorthist and has been helping athletes recover from injuries for over 30 years. As Victory's founder and inventor, he has been helping athletes stay healthier and perform up to their true potential."

In this episode, Matt shares his family lineage as Italian immigrant shoe makers and how that upbringing allowed him to come up with the idea to use carbon fiber for performance enhancement. This invention helped the USA bobsled team win Olympic gold long before any of us runners ever thought about carbon fiber shoes!

Listen in to learn what Matt had to say about the following questions on carbon fiber:

• What are carbon fiber insoles?
• What is the difference between carbon fiber insoles like VKTRY and carbon fiber shoes?
• What are the benefits of carbon fiber insoles?
• Are there certain running related injuries that may respond best to carbon fiber insoles. Can these help plantar fasciitis, achilles tendon pain, and 1st toe joint arthritis?
• Is there an arch type that responds best to carbon fiber insoles?
• Can carbon fiber insoles be used for road running and trail running?
• Why should runners choose VK's?

To learn more about VKTRY check out their website HERE

and use code HEALTHYRUNNER to get 35% off your order!

Follow VKTRY on Instagram: @teamvktry

For my local CT runners you can also get VKTRY at Fleet Feet in West Hartford!

Sponsored by...

This week we are sponsored by our partner, Noxgear! Feel safe running in the dark with their amazing products like the tracer 360 that keeps me lit up during my 5:30am runs! Use the code HEALTHYRUNNER to get 35% off your purchase at checkout! Check out their website here ---> https://www.noxgear.com/

Are you a dedicated runner trying to get out of the injury cycle or a frustrated runner looking to get faster?

Get stronger, run faster, and become a lifelong injury free runner with our 16 week 1-on-1 Healthy Runner Coaching Program. Get the support, structure, and accountability from experts in the health and running industry. Personalized easy to follow plans tailored to your unique needs and busy life.

If you're interested in learning more, we've got a behind the scenes video tour of our coaching program and hear from many of our athletes who were struggling with the same sticking points that you are. Just head to: https://learn.sparkhealthyrunner.com/coaching

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

Live racing is back!!! It has been 21 months…that is how long it has been since I have been able to be surrounded by our running community for a live half marathon!

I just ran the 2021 Cheshire half marathon and just needed to share my thoughts about racing and where we stand as a running community since the pandemic began.

In this episode, I will share my thoughts about our summer cohort of team of healthy runners, my personal race and where it fits in my running journey, and my thoughts about our running community and the future of racing.

Here are the previous blogs and podcast episodes I mentioned in this episode:

Episode 50- Training Cycles:

https://sparkyourtraining.com/training-cycles-running-run-planning-in-2021/

Episode 27- How to Run in the Summer Heat: https://sparkyourtraining.com/summer-running/

Episode 72- What Pace You Should Run: https://sparkyourtraining.com/what-pace-should-i-run/

Episode 76- How to Find Your Mental Edge:

https://sparkyourtraining.com/find-your-mental-edge-during-a-marathon/

Episode 80- Running Gear: https://sparkyourtraining.com/running-gear-with-coach-whitney/

Sponsored by...

This episode is brought to you by 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%!

Are you a dedicated runner trying to get out of the injury cycle or a frustrated runner looking to get faster?

Get stronger, run faster, and become a lifelong injury free runner with our 16 week 1-on-1 Healthy Runner Coaching Program. Get the support, structure, and accountability from experts in the health and running industry. Personalized easy to follow plans tailored to your unique needs and busy life.

If you're interested in learning more, we've got a behind the scenes video tour of our coaching program and hear from many of our athletes who were struggling with the same sticking points that you are. Just head to: https://learn.sparkhealthyrunner.com/coaching

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