[Download] Strong Glute Guide here!

Do your legs feel heavy during your runs?  Have you struggled to get faster regardless of how much you run?  

Are you a runner who is stuck in an injury cycle and you would finally like to start strength training?

Do you want to know what strength exercises are best for running?

I am going to share with you my top 7 strength training exercises for stronger, faster, and injury-free running and the best part is you can do this full workout routine in less than 25 minutes!

I explain why this workout routine of must-try exercises will greatly improve your running form and allow those mental clearing miles to feel easier than ever! 

Having proper strength is crucial for runners as it allows for a more efficient stride, reduces the risk of injuries, and enhances overall performance. These 7 exercises will specifically target your run specific muscles and allow you to stay healthy enjoying lifelong injury free running for many years to come.

If learning an efficient strength routine for running is what you are looking for so you can run pain free then you came to the right place!  

Take your running potential to the next level while staying healthy by learning the seven essential strength training exercises for runners…or as I like to call my Spark 7!

Listen to my previous episode about strength training for running here!

Learn my top hip strength exercises for running here!

Follow along with my 25 minute strength training routine for runners here!

Want a stronger 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 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 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:

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Spotify

Stitcher

Google Play

iHeartRadio

Amazon Music

Website

Are you wondering how you get back into running after 2 weeks of not running?

If you are only running for stress relief, do you need to do strength training or speed specific runs?

How do you plan your fuel and hydration strategy for the New York city marathon given it starts so late?

It’s time to provide guidance to your listener submitted questions tackling training, nutrition, and gear concerns!   

These are the topics that were covered in this informative episode!

- How to get back into training safely after a 2 week break from a cold or injury

- Do you need strength training or speedwork if you are a casual runner

- How to balance tempo and interval workouts in training

- Running with a hyperactive dog and how to avoid overtraining for yourself

- How to plan your fuel and hydration for the NYC marathon that starts at 11am or later

- Should your fueling strategy be different from weekly runs and long runs

- Which super shoes are best for wide feet

- Specific hydration vest recommendation

- Duane’s favorite snack

Download Return to Running Blueprint here!

[Download] Strong Glue Guide here!

Listen to my previous episode about how to run with your dog here!

Listen to my previous episode on how to strength train as a runner here!

Learn my top 7 exercises for running here!

Learn how to choose your run fuel from a Registered Dietitian here!

Want a stronger 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 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 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 wondering if stretching is good for you?  Or do you want to know why you kick your ankles when you run?  

It’s time to answer your listener submitted questions answering your injury, injury prevention, and recovery concerns!  

The following questions were answered and I cover even more during this informative episode!

- Is stretching good for you

- Staying healthy during cold and flu season

- Warm up before foam rolling

- Kicking your ankles when running

- Marathon training with plantar fasciitis

- Correcting asymmetries in injury prone runners

- Recovery routines and exercises for runners

- When is the best time to wear toe spacers

- Best time to get a massage during training

- Duane’s inspiration and a fun question

20% off the toe spacers mentioned in this episode here! (Code: HEALTHYRUNNER)

Stay immune healthy with blackcurrant extract for runners and get 20% off here! (Code: HEALTHYRUNNER)

Download 7 Recovery Tips for Running here!

[Download] Plantar Fasciitis FREE E-book

Listen to my previous episode about blackcurrant extract for runners here!

Listen to my previous episode on 5 types of low back pain in runners here!

Learn my 7 foam rolling exercises to optimize your running recovery here!

Want a stronger 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 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 foot health as a runner?  Kinesis board and toe splays from Naboso.

Naboso’s newest 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:

Apple Podcasts

Spotify

Stitcher

Google Play

iHeartRadio

Amazon Music

Website

Are you going on vacation and wondering how to get your runs in?  To run or to relax?  That is the question!

I have LaToya from our Healthy Runner coaching team with me here today and we are going to cover vacation while training expectations, training, and return to running after vacation.  

How to enjoy your vacation and balance your running, health, and wellness goals is what you will learn about today! 

In this episode, coach LaToya Felton from our Spark Healthy Runner coaching team provides you with expert tips on vacation running expectations, training, and return to running and getting back in a groove after your vacation is over.

We cover all of this and more:

- Expectations for running while on vacation

- Communicating your goals 

- How to adjust running while on vacation

- Strength exercises for vacation

- Getting back on track after vacation

- Misconception about running while on vacation

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 your running and health questions here

Related Resources:

25 Minute Level 1 Strength for Runners “SPARK 7”

Follow along with me as I take you through my top 7 exercises to do while away on vacation!

25 Minute Strength Workout for Runners (TO RUN PAIN FREE)

Listen to my previous podcast on insider tips for race travel

How to Grow as a Runner (6 Steps) E-book

[Download] Return to Run Blueprint

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

Learn more about Half Marathon Group Coaching Here

A big thanks to CurraNz for supporting this episode!  

CurraNz is New Zealand’s natural running supplement made of a strong antioxidant (polyphenol anthocyanin) found within black currants.  Backed by more than 50 studies benefitting recovery and performance, it has been my go to training partner in my personal running journey and how I supported my Disney Dopey Challenge training and recovery!

Click here and use code HEALTHYRUNNER for 20% off your first order! 

Connect with coach LaToya:

- 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 hesitant about running in the summer?  Are you worried about overheating, running too slow, or inclement summer weather?

If you're looking to get in those summer miles while staying safe, coach Cat from our Spark Healthy Runner team has got you covered with 8 summer running safety tips!

We chat about all of this and more in this episode!

- Avoiding Insects

- Preparing for thunder and lightning storms

- Dehydration and low blood pressure while running

- What to wear for summer running

- Sunscreen and sunglasses for running

- Avoiding heat exhaustion

- Adjusting your runs during while running in the heat

- Running early or late to avoid hot and humid conditions

- Safety takes precedence to run another day

- Misconception about staying safe in the summer

There are six steps to growing in your trail running journey so you can enjoy it and stay healthy!  

Learn them here

Get coach Cat’s previous trainings

Listen to our previous episode on running safety 101 with coach Cat

Listen to our previous episode on Marathon Training in the Summer

Listen to our previous episode on acclimating to summer heat

Want structured guidance on how to adjust for summer running 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!

If you have seen my long runs and sweaty speedwork on social media, you know that I never hit the wall 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 and use code HEALTHYRUNNER for 20% off your entire 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

Sign up to Join Team Healthy Runner Half Marathon Training before 7/23/24 using this link

[Download] The Ultimate Plantar Fasciitis Guide for Runners

Are you a runner who’s been frustrated in the past that whenever you try to increase your speed or distance you get sharp pain under your heel?   

You feel it when you take that first step out of bed in the morning or get up from your desk during work. 

Plantar fasciitis can be frustrating for many runners the day after a long run or whenever you want to train for speed.  

Are you worried that your foot pain will come back during training because you think you're getting too old for running?

Training for a half marathon or a marathon doesn’t need to be painful and you don’t have to rely on the following strategies (that actually don’t fix the problem) of icing your foot after your runs, taping your foot, buying expensive orthotics, or switching your running shoes.  

In this episode, I am going to unravel the mystery of how to add injury prevention strategies before, during, and after running with 10 easy ways to prevent plantar fasciitis!

Whether you are about to embark on training for your first race or you are a seasoned marathoner who has suffered through stubborn heel pain in the past, this episode is for you!

Avoid plantar fasciitis this summer with these 10 easy tips!   

Return to Running Program without Plantar Fasciitis here

[Download] Recovery Blueprint here

Listen to my previous episode on how to fix Plantar Fasciitis in 5 Steps 

Listen to my previous episode with Nicole who overcame Plantar Fasciitis and got her life back!

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 our team with structured strength, recovery, nutrition, and run plan with full support and accountability to reach your highest potential for your training so you don’t get plantar fasciitis pain? 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 foot health and recovery as a runner to prevent plantar fasciitis?  Kinesis board and toe splays from Naboso!

Naboso’s newest 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:

Apple Podcasts

Spotify

Stitcher

Google Play

iHeartRadio

Amazon Music

Website

[Download] Plantar Fasciitis E-book

Have you recently been injured and you are wondering how to adjust your plan for your big goal race and you are afraid that you won’t get to the start or finish line?  That is what Saundra thought when she got injured after training for her first chance at the New York City Marathon after trying to get in for 11 years.  She got her shot and didn’t want to miss it!  

If you have had plantar fasciitis and you were told that you just need to stop running or if you have had injuries pop up after surgery training for your first marathon back, then you will need to listen to Saundra’s inspiring story on how she was not only able to run NYC marathon but then knock off a couple of other states for her 50 state race goal and finish the epic and exhilarating Big Sur Marathon!  

I have had the pleasure to witness Saundra’s transformation firsthand as her running physical therapist and coach through our Spark Healthy Runner signature coaching program and Saundra (like so many of the clients I am fortunate enough to work with) is exactly why I am passionate about what I do today. 

- Listen to my previous episode on how to fix plantar fasciitis in 5 Steps

- Listen to my previous episode on how to prevent plantar fasciitis by improving your stability

- Listen to my previous episode with Rachel and how she overcome plantar fasciitis to run her first marathon

If you are a runner who is looking for an individualized plantar fasciitis plan and want to run pain free then you can begin to work with Dr. Duane Scottiwithin our 1:1 signature Healthy Runner Coaching program here.

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

MARATHON specific 1:1 COACHING for fall marathons is now open!  If you have struggled with nagging injuries or underfueling every time you have tried to train for a marathon or you just can’t seem to have that breakthrough marathon like I experienced last fall in Cape Cod then this is the program for you!

Get the structured strength and run plan for marathon training to not only crush your marathon goal but stay healthy and finish the race feeling strong!  If that sounds like the result you want this fall then you need to apply for our signature healthy runner coaching program before we fill up.  Just go to https://learn.sparkhealthyrunner.com/coaching

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

Want to know my go to foot recovery tools for plantar fasciitis?  Kinesis board and toe splays from Naboso.

Naboso’s newest product, the Kinesis board features dual sensory stimulation, a micro-wobble system and a single-leg platform to improve my stability for running to prevent plantar fasciitis (and help my clients heal from plantar fasciitis)!

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:

Apple Podcasts

Spotify

Stitcher

Google Play

iHeartRadio

Amazon Music

Website

[Download] Nutrition Blueprint

Training for that fall race during the summer months?  

Do you struggle with headaches, feeling sluggish, and are wondering if you are properly hydrated during hot weather running?

In this episode, coach Brooke Czarnecki, RDN from our Spark Healthy Runner team provides tips on how to stay hydrated so you can feel good during summer training!

We cover all of this and more in this episode!

- How much fluid should you take with you for a 3-5 mile run

- Should you bring gatorade or an electrolyte drink with you during your run

- Do you need to calculate your sweat loss in order to determine how much electrolytes you need for running

- How do know if you are replacing your electrolytes enough after a long sweaty run

- Favorite electrolyte supplement

- Can you put ice in your hydration pack

- Best water bottles and hydration packs

- How often should you hydrate while on a run

- Overall best way to stay hydrated

Links and Resources from the show:

- Get all of Brooke’s previous episodes on the podcast in one place!

- Listen to my previous episode on how injury and nutrition guidance sparked Rachel’s first marathon success!

- Listen to my previous episode on How to Eat Like a Runner

- Listen to my previous episode on Marathon Training in the Summer

- Listen to my previous episode on Heat Acclimatization for Running

MARATHON specific 1:1 COACHING for fall marathons is now open!  If you have struggled with nagging injuries or underfueling every time you have tried to train for a marathon or you just can’t seem to have that breakthrough marathon like I experienced last fall in Cape Cod then this is the program for you!

Get the structured strength and run plan for marathon training to not only crush your marathon goal but stay healthy and finish the race feeling strong!  If that sounds like the result you want this fall then you need to apply for our signature healthy runner coaching program before we fill up.  Just go to https://learn.sparkhealthyrunner.com/coaching

If you are a runner who is looking for an individualized nutrition plan and want to prevent under-fueling so you can run strong and last long then you can begin to work with Brooke within our 1:1 signature Healthy Runner Coaching program here.

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

A big thanks to CurraNz for supporting this episode!  

CurraNz is New Zealand’s natural running supplement made of a strong antioxidant (polyphenol anthocyanin) found within black currants.  Backed by more than 50 studies benefitting recovery and performance, it has been my go to training partner in my personal running journey and how I supported my Disney Dopey Challenge training and recovery!

Click here and use code HEALTHYRUNNER for 20% off your first order! 

Connect with Brooke:

- Instagram: @intentfulnutrition

- Email: [email protected]

- Healthy Runner Facebook Community

- Actively Fueled Podcast on Spotify

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] Marathon Training Guide

What do runners wear in the summer?  What is the best material for running in hot weather?

Coach Whitney LaCombe from our Spark Healthy Runner team back on the podcast to share her best running gear tips for summer running success!

In this episode, coach Whitney shares the best head to toe gear that will make running in hot and humid summer months possible!

We'll provide valuable insights on hats, headbands, sunglasses, headphones, hydration vests, belts, and even shorts to prevent the all too common runners’ chafing!

We even share our best sunscreen that won’t drip into your eyes to protect your skin from the harmful UV rays of the sun.

Whether you’re a seasoned hot weather runner looking to make it more comfortable for you this summer or this is your first time venturing outdoors in the heat, you will learn a practical tip or two to add into your training!

Don't be intimidated by the hot and humid temperatures, with the right gear you will stay hydrated, cool, and embrace training during the dog days of summer with our ultimate guide to summer running gear!

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 our previous episode on winter running gear here

Listen to my previous episode on marathon training in the summer here

Listen to my top 5 tips to run in heat and humidity 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 Naboso for your support for this episode!

Want to know my go to foot health gear for runners?  Kinesis board and toe splays from Naboso.

Naboso’s newest product, the Kinesis board features dual sensory stimulation, a micro-wobble system and a single-leg platform to improve my stability for running (and all of my clients)!

Click here and use code HEALTHYRUNNER for 20% off your entire Naboso 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:

Apple Podcasts

Spotify

Stitcher

Google Play

iHeartRadio

Amazon Music

Website

Have you struggled to recover from your runs and strength workouts?  Do your legs feel heavy or you just don’t have that push you need to run at race pace during your quality workouts?  Have you struggled with runners trots during long races?  

Blackcurrant extract may just be the solution for you!  These berries have been shown to accelerate recovery, improve endurance and fueling, and protect runners against gastric stress in the heat.

If you're looking to learn more about blackcurrant extract supplementation then Fleur Cushman has got you covered!

Fleur Cushman is a former journalist, entrepreneur and founder of CurraNZ as well as the developer of an international research program on high-potency extract made with nutrient-rich New Zealand blackcurrants!  

We chat about all of this and more in this episode!

• What are blackcurrants and why are they so special

• What do anthocyanins do to the body

• Why Blackcurrant extract versus eating a bunch of berries

• Who would benefit from blackcurrant extract supplementation

• Has blackcurrant extract been studied in the literature

• Overall benefits of blackcurrant extract

• Blackcurrant extract helping post run or post strength training recovery

• Blackcurrant extract helping runners in the heat

• Misconception of supplementing with blackcurrants

[Download] Nail your nutrition and run your best!

Listen to my previous episode on how I conquered the Dopey Challenge with CurraNZ

Listen to my previous episode with Stefanie Flippin on how she found gratitude through a running injury

There are six steps to growing in your running journey so you can enjoy it and stay healthy!  

Learn them here

📥[Download] The Ultimate Recovery Guide for Runners here!

Want the structured run, strength, nutrition guidance on how to improve in your running journey with full accountability and support from our team?  Learn more about our signature coaching program here

I am proud to announce a new partnership with CurraNz and thank them for supporting this episode!  

CurraNz is New Zealand’s natural running supplement made of a strong antioxidant (polyphenol anthocyanin) found within black currants.  Backed by more than 50 studies benefitting recovery and performance, it has been my go to training partner in my personal running journey and how I supplemented my Disney Dopey Challenge training and recovery!

Click here and use code HEALTHYRUNNER for 20% off your first order! 

Learn More about CurraNZ:

Instagram- @curranz

Website- https://www.curranzusa.com/

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