Healthy Runner Podcast

Have you ever felt overwhelmed with all the types of training out there? There are long runs, tempo miles, track intervals, hill repeats, and strength training!

There is a way to train without running 20 hours a week to try and fit them all in so you don't have to quit your day job!

In this episode, I cover how you can "periodize" your training and how you can plan out your running for 2021 for running wins and staying healthy along the way!

Every elite runner out there uses periodization to their advantage so why shouldn't we as recreational runners?

We will be discussing the very important and often overlooked principle of periodization or the training cycles of running.

2 previous blogs referred to in this episode:

What 2020 Has Taught me: 6 Lessons Learned

https://sparkyourtraining.com/what-2020-has-taught-me/

How Fast Should I Run I 3 Types of Runs

https://sparkyourtraining.com/types-of-runs/

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 had a challenging year in 2020? Unless you predicted the coronavirus and knew you wouldn't run many races this year, this year has been a crazy and unexpected roller coaster ride for you too!

In this episode,

I am going to share the lessons I learned during this crazy year that can help you hit your running goals in 2021!

I will break down my 6 Lessons Learned during 2020 that relate to my life and business but also will share how they relate to our running too!

Here is a sneak peak on those lessons:

• Stay away from negative energy
• Set boundaries
• Difference between expectations and goals
• Make a plan
• Set priorities
• Invest in yourself

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

What Is The Difference Between Yoga For Runners and Regular Yoga? What type of yoga should I focus on as a runner?

In this episode,

My friend Rachel Pelham Serafino from the Effortlessly Strong and Consistent Runner Facebook community is back and she is teaching us some actionable breathing techniques to help our running!

Rachel also covers the answers to the following questions:

• What type of yoga is best for running or should I focus on as a runner?
• What is the difference between yoga for runners and regular yoga?
• Is Yoga or stretching better? What is the difference between stretching and yoga?
• Can yoga help with breathing?
• Should I do yoga at the same time that I'm training for a race?
• Can yoga help with endurance?
• Where would you start if you were a 100% beginner?
• How do I make yoga a habit?

Connect with Rachel:

Facebook Community: Effortlessly Strong and Consistent Runner

Facebook: Rachel Pelham Serafino

Instagram: @rachelruns_xo

Facebook Business Page: @yogaforrunnersonline

Website: www.yogaforrunners.online

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 ever been on a run and your foot starts hurting?

Have you had that runners' high and felt great during a run but had 𝐬𝐭𝐮𝐛𝐛𝐨𝐫𝐧 𝐩𝐚𝐢𝐧 𝐚𝐟𝐭𝐞𝐫 your run that just doesn't seem to go away? ⠀⠀

It's time to really understand why we get pain and if you will make your pain worse pushing through it during a run.

In this episode,

Dr. Jay Myerson and Dr. Jay Grimes are fellow physical therapists, educators, researchers and founders of Partners 4 Rehab Excellence. Jay and Jay educate us all about pain and why we feel it as runners. They also share some tips for how we can manage this pain response that we may be feeling during a run.

They also cover the answers to the following questions:

• What is pain and what does it mean?
• Why do I hurt when I go for a run?
• Why does running hurt so much?
• Does running ever stop hurting?
• Why do some runners with knee arthritis hurt and others do not?
• What can I try not to focus on pain while running?
• Why do some runners with weak hip muscles have knee pain and others do not?
• What is your recommendation to runners who are running with pain? When should they push through and when should they scale back?

Connect with Jay & Jay:

Website: www.partners4rehab.com

Instagram: @partners4rehab @jaymyersondpt @jaygrimespt

Facebook:@partners4rehab Jay Myerson Jay Grimes

Facebook Group: Healthy Moms & Dads

Email: [email protected]

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

Should a Garmin watch be added to your holiday list?

Today we have Stephanie Schultz, and Joe Heikes from Garmin to help educate us all about their products that help runners log all those miles this winter!

Are you wondering…

Are running watches worth it? What is the best watch for running? What to look for in a running watch? What does Garmin watch do? What is Garmin connect? What Garmin is best for running?

In this episode,

Stephanie and Joe are going to share with us some tips for improving your running by tracking your runs and workouts with Garmin watches and deciding what watch may be best for your needs.

They also cover the answers to the following questions:

• Are running watches worth it? What are the benefits of running watches?
• What is the story behind Garmin? How was the company founded?
• Can you please give us the overall framework of the different Garmin products?
• What does a Garmin watch do?
• What is the best watch for running? What Garmin is best for running?
• How long do Garmin batteries last?
• How many years do Garmin watches last?

• Many of us are already using your watches, what are the special features that we probably are not aware of so we can take full advantage of its capabilities?

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

Best exercises for running? What exercises you should do for running is the topic we cover in this episode!

Have you wondered which exercise is best for running?

Do you want to know what exercises make you run faster?

What exercises to do instead of running?

Get the answers to these questions and learn about the Brand NEW Healthy Runner Strength Program:

Level 1 Jump Training for runners:

https://youtu.be/Woeuf17JQBM

How to activate your side hip muscles:

https://youtu.be/-TxU0Rg4hv8

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 a fair-weather runner? Are you wondering how to run in the winter? Is it bad for you to run in the cold?

Are you wondering what to wear when running in the cold?

In this episode, we learn about how to stay healthy and running through the winter and during COVID-19 with run coach Mary Johnson from Lift Run Perform.

Mary is a run coach who helps runners embrace & find joy in the process and has a passion for helping runners stay strong so they can run faster and perform better!

Mary and I chat about tips for running in the cold so we can stay healthy this winter and still be able to run despite the cold temperatures and the coronavirus pandemic.

Here are just some of the questions that were answered during this episode:

• How have you been doing during this crazy time of COVID 2020? How have you modified your running or the running plans of the clients you work with?
• Is it bad for you to run in the cold?
• What should we wear when running in the cold?
• What are some winter running shoes?
• Is winter a good time to strength train?
• What is plyometric training for runners?
• How can runners stay motivated when it is dark and cold outside?

Learn how to dress for the cold:

https://youtu.be/jpkoHr69hp8

Connect with Mary at Lift Run Perform:

Check out his amazing resource here: https://liftrunperform.com/

• Instagram:@itsamarython @liftrunperform
• Website: https://liftrunperform.com/
• Facebook: Lift Run Perform

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 wondering…Is it safe to run in the morning when it's dark?

How do you run when it's dark?

How do you stay safe in the dark?

If you are a 5pm or 5 am runner (like myself) and want to learn about lights for running in the dark…then you need to have a listen to this episode to find out about some amazing running in the dark gear!

In this episode, we learn about safety tips when running in the dark as well as why noxgear is a leader in developing running, walking and cycling visibility gear for both humans and dogs!

**As a thank you for listening to this episode, Noxgear is providing you with a 35% off MSRP discount when you use your code HEALTHYRUNNER - Check out their website here!

Don't Forget to check out the SPARK Healthy Runner 5 Minute Dynamic Warm Up. For the YouTube video click here.

Connect with Simon and Jamie at Noxgear:

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!

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

Is running bad for your knees? Will I get arthritis from running?

Are you new to running or considering starting to run and you have had knee pain in the past, are you wondering if you can safely run even if you are not a "runner"?

Or have you been running for years now and are you becoming scared that you will develop arthritis?

In this episode, I had the pleasure of interviewing sports medicine expert Dr. Gene Tekmyster who may dispel some common myths about running being bad for your knees!

In this value packed episode, we covered:

- The truth about running and it being bad for your knees

- Is running bad for your joints? Is running actually bad for your knees?

- Will continuing to run cause me pain and will I develop arthritis?

- If you have had knee pain in the past, and you are not a "runner" can you still run?

- Cross-training, importance of non-specialization and multisport

- Treatment of knee arthritis including physical therapy, injections, and surgery

- Tips for the aging runner with regard to moderation, training, rest, recovery and strength training

- Return to running after knee injury or surgery

Don't Forget to check out the SPARK Healthy Runner 5 Minute Dynamic Warm Up. For the YouTube video click here.

Here are some references Dr. Tekmyster referred to in the episode:

Effects of running and walking on osteoarthritis and hip replacement risk

https://pubmed.ncbi.nlm.nih.gov/23377837/

Why don't most runners get knee osteoarthritis? A case for per-unit-distance loads

https://pubmed.ncbi.nlm.nih.gov/24042311/

The Association of Recreational and Competitive Running With Hip and Knee Osteoarthritis: A Systematic Review and Meta-analysis

https://pubmed.ncbi.nlm.nih.gov/28504066/

Connect with Dr. Gene Tekmyster:

Check out his amazing resource here: https://southbayspinedoc.com/

• Twitter: @GTekmyster
• Instagram: @drgenetekmyster

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

Foot and ankle injuries can perhaps be some of the most debilitating injuries…😡

👇👇

Not only do they shut you down from running, they also can shut you down from being able to function in your regular daily activities.

They can also take a long time to get over, as you have likely experienced…

But, here's the great news...They don't have to!!!

Many runners use "band-aids" as their fix for foot and ankle injuries - change shoes, purchase orthotics, ice, stretching, and all sorts of other fads out there.

And if they have done some strengthening, it often hasn't worked either...because they are likely strengthening the wrong areas.

Does this sound familiar to your story? 🤔

In this episode, we are going to be covering:

• What is Plantar Fasciitis
• How do I know if I have plantar fasciitis (what are the symptoms)
• What causes plantar fasciitis
• How long does it take for plantar fasciitis to go away
• What is the best treatment for plantar fasciitis
• What is the best exercise for plantar fasciitis?
• How do we prevent it from starting or coming back?

Get the Ultimate Plantar Fasciitis Guide For Runners containing all the bonus videos from this episode here: https://learn.sparkhealthyrunner.com/footpain/buy

Don't Forget to check out the SPARK Healthy Runner 5 Minute Dynamic Warm Up. For the YouTube video click here.

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