Healthy Runner Podcast

[Download] Nutrition Blueprint What are macros and how do they fit into a runner's diet? We are talking about the basics of nutrition for running with registered dietitian Brooke Czarnecki on the Healthy Runner Podcast. Brooke is our healthy runner go to expert when it comes to running nutrition and she will discuss how carbohydrates, proteins, and fats play an integral role in your body and your running performance. In this episode Brooke covers Nutrition 101 for runners including: What is the difference between macronutrients and micronutrients? What are the basic components of the food we eat? What are carbs and what do they do for runners? What is the difference between complex vs. simple carbs and how to use them for running? What are the different types of protein? What fats are healthy for runners to consume? Brooke's previous nutrition related episodes: Episode 87 RED-S and Running: What You Need to Know About This Serious Condition https://sparkyourtraining.com/red-s-and-running-what-you-need-to-know-about-this-serious-condition/ Episode 107: 4 Running Nutrition Habits Anyone Can Do! https://sparkyourtraining.com/the-4-running-nutrition-habits-in-the-new-year-anyone-can-do/ Related Resources: Are you ready to take action and get the accountability you deserve to unlock your greatest potential as a runner? 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. Learn more with this 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 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 Brooke: Instagram: @intentfulnutrition https://www.instagram.com/intentfulnutrition/ Email: intentfulnutrition@gmail.com Moderator Healthy Runner Facebook Community Connect with Dr. Duane: Instagram - @sparkhealthyrunner Join Our Healthy Runner Facebook Community Subscribe to our YouTube Channel duane@sparkhealthyrunner.com www.sparkhealthyrunner.com Listen & Subscribe: Apple Podcasts Spotify Stitcher Google Play iHeartRadio Amazon Music Website

Will you be running your first race? Do you love to run races but never seem to put all the pieces together? You either don't eat the right food, get enough hydration, or always seem to rush to the start line and forget something! We are here to help you! In this ultimate deep dive training, coach Whitney and I will share with you the true, tried, and tested strategies to executing the perfect race! We will cover everything you need to know to prepare for your race the days leading up to the race that will allow you to put all that training to the test so you can focus on crushing your big day! Whether you are running a 5K, half marathon, or marathon race, this episode will provide you all the tips and tricks to set you up with the structure for the perfect race day. Coach Whitney breaks down… 10 MUST DO TIPS for a great race What to include in your race ready checklist What is a race day game plan Get Your Race Day Blueprint [Download] HERE: https://learn.sparkhealthyrunner.com/race/buy Related Race Series Resources: Episode 78 How to stay motivated during your training while your race is still weeks away Running Mindset with Coach Latoya https://sparkyourtraining.com/running-mindset-with-coach-latoya/ Episode 54 Half Marathon Training I Running Tips with the Coaching Team https://sparkyourtraining.com/half-marathon-training-running-tips/ Episode 68 How to Prepare For a Half Marathon with Coach Duane Scotti https://sparkyourtraining.com/how-to-prepare-for-a-half-marathon-with-coach-duane-scotti/ Boston Marathon Prep and Tips with Coach Lu: Episode 95 How to PR Your First Boston https://sparkyourtraining.com/how-to-pr-your-first-boston/ Episode 91 Why Tapering Before a Race is Important https://sparkyourtraining.com/why-tapering-before-a-race-is-important/ Episode 76 How to push the mental limits during your race https://sparkyourtraining.com/find-your-mental-edge-during-a-marathon/ After your Race: Episode 38 How To Recover After a Race | What To Do After Marathon and Half Marathon: https://sparkyourtraining.com/how-to-recover-after-a-race-what-to-do-after-marathon-and-half-marathon/ Episode 93 How to deal with post race let down and stay motivated to run! Your Race is Over, Now What? https://sparkyourtraining.com/your-race-is-over-now-what/ Learn more about our 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 are ready to take action and get the accountability you deserve to unlock your greatest potential as a runner just head to: https://learn.sparkhealthyrunner.com/coaching This Episode is brought to you by: Energy bar from UCAN. Energy bar is made from the revolutionary ingredient SuperStarch, providing you energy to get you through your next workout or to your next meal. Just head to: https://ucan.co/share/duane.scotti/ and use the code HEALTHYRUNNER at checkout to save 20%! Tracer2 by Noxgear. The Tracer2 keeps you safe while you run by pairing powerful multi-color LED fiber optics with ultra-reflective 3M patterns and fluorescence. 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: https://noxgear.com Connect with Coach Whitney: Healthy Runner Facebook Community Instagram - @runwhitrun Connect with Dr. Duane: Instagram - @sparkhealthyrunner Join Our Healthy Runner Facebook Community Subscribe to our YouTube Channel duane@sparkyourtraining.com www.sparkhealthyrunner.com Listen & Subscribe: Apple Podcasts Spotify Stitcher Google Play iHeartRadio Amazon Music Website

Do you want to know what common running mistakes are and how you avoid them? What you should not do while running or how to know if your running form is bad? Have you considered getting a gait analysis by a professional? In this episode, Dr. Doug Adams is going to simplify the complexity of running and share with us the 5 most common running flaws and how you can figure out if your running form is bad and needs some improvement! Doug is a physical therapist, CEO of Run DNA System, owner of Omega Project PT and has published and spoken on the international level as well as treated some of the top professional runners in the sport! We chat about the essential elements of running, which are not only important for runners to consider but are extremely important for any medical or fitness professionals who listen to the show and help runners themselves! So, if you want to gain some insight, confidence, and clarity on what your running professional measures and values for running then this is the episode for you! Doug breaks down… The phases of running Common running terminology like cadence, vertical oscillation, and pelvic drop The 5 Most Common Running Flaws Return to Run Guidelines Related Resources: SPARK Blueprint: 5 Tips To Run Stronger & Healthier without Injuries! https://learn.sparkhealthyrunner.com/blueprint 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 are ready to take action and get the accountability you deserve to unlock your greatest potential as a runner just head to: https://learn.sparkhealthyrunner.com/coaching This week's show brought to you by: The Endurance Coaching Course by RunDNA. RunDNA is a community of running specialists and athletes who share a passion for running. They are committed to state-of-the-art technological developments in motion analysis, running education and tracking to enhance running training and performance. The Endurance Running Coaching course gives you the language and know how to be the go-to for either yourself as a runner or other runners you help! More than just knowledge and skills, when you take RunDNA courses you become part of a community looking to provide the level of service that runners deserve. If you are ready to become a true running specialist, you can learn more by going to www.runDNA.com Connect with Doug: Website: www.rundna.com Instagram: @rundnasystem FB group: RunDNA FB Page: Run DNA System Connect with Dr. Duane: Instagram - @sparkhealthyrunner Join Our Healthy Runner Facebook Community Subscribe to our YouTube Channel duane@sparkyourtraining.com www.sparkhealthyrunner.com Listen & Subscribe: Apple Podcasts Spotify Stitcher Google Play iHeartRadio Amazon Music Website

Dr. Emily Splichal, a Podiatrist and Human Movement Specialist who founded Naboso Technology, dives into the critical link between foot stability and overall running performance. She discusses sensory stimulation's role in reducing foot pain, effective strategies for preventing bunions, and the benefits of toe spacers. The conversation also covers essential exercises for foot muscle activation, gadgets that enhance awareness during runs, and the transition towards barefoot running. If you're a runner, this insight into foot care could change your game!

Are you a runner who has wondered, how do I run intervals or incorporate running speed workouts to get faster? Do you want to know how to run intervals and if interval running is good for beginners? How fast should you run intervals? How do I do track workouts for distance running? If you have ever tried doing interval track workouts in the past but you either didn't complete the workouts or you found yourself getting injured when you start to add these into your training, then this is the episode for you! Our very own Healthy Runner Coach Lu is a 2:58:16 Boston Marathoner so he knows a little something about speed and how to train to get faster for half marathon and marathon distances! In this episode, Coach Lu will cover: What is an interval run? What is the benefit of interval runs? Is interval running good for beginners? Where is the best place to run intervals? How do I run intervals? How to do a track interval How fast should you run intervals? What pace should I run my intervals? How long should an interval run be? How often should I do interval running? Specific examples of track workouts you can do on your own! Previous Episodes with Coach Lu: Boston Marathon Prep and Tips with Coach Lu: Episode 95 How to PR Your First Boston https://sparkyourtraining.com/how-to-pr-your-first-boston/ What Pace Should I Run with Coach Lu: Episode 72 https://sparkyourtraining.com/what-pace-should-i-run/ Related Resources: Episode 25 How Fast Should I Run I 3 Types of Runs https://sparkyourtraining.com/types-of-runs/ Episode 105 What Is Base Training In Running? https://sparkyourtraining.com/what-is-base-training-in-running/ Strides: Episode 99 How To Run Faster with Better Form with Coach Whitney https://sparkyourtraining.com/how-to-run-faster-with-better-form/ Episode 98 How Do You Do A Tempo Run https://sparkyourtraining.com/how-do-you-run-a-tempo-run/ Learn more about how our Healthy Runner Coaching Team provides you the structure, support, and accountability to get faster as a runner with our 16 week 1-on-1 Healthy Runner Coaching Program. Just head to: https://learn.sparkhealthyrunner.com/coaching This week's show brought to you by: Perform from the Amino Company. Perform is an essential amino acid-based formulation that I simply add to water in my shaker bottle and have 30 minutes before my run or gym workout. It tastes great and is easy on my stomach. 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 Coach Lu: Instagram - @lucio_run_fitness Admin & Coach in Our Healthy Runner Facebook Community Connect with Dr. Duane: Instagram - @sparkhealthyrunner Join Our Healthy Runner Facebook Community Subscribe to our YouTube Channel duane@sparkyourtraining.com www.sparkhealthyrunner.com Listen & Subscribe: Apple Podcasts Spotify Stitcher Google Play iHeartRadio Amazon Music Website

To run or not to run is the question when you have a running injury! Are you thinking…should I run through this pain? We have all been there before and we have an amazing returning guest on the Healthy Runner live show! Brodie Sharpe is a physiotherapist and host of the Run Smarter Podcast and is here to share specific guidelines to keep you on the road doing what you love! In this episode, we discuss: What causes running related injuries? What happens to the injured area when you have pain? Is it okay to run with an injury? How can a runner be able to accurately interpret pain signals? Recommendations for runners who have to stop running? If I am still able to run with my injury, do I need to go to rehab? Are there specific ways to change my running form or terrain that may help me heal quicker from my injury? Related Resources: SPARK Blueprint: 5 Tips To Run Stronger & Healthier without Injuries! https://learn.sparkhealthyrunner.com/blueprint Running Slow with Knee Pain to Crushing her First Half Marathon with Kristi Paishon https://sparkyourtraining.com/running-slow-with-knee-pain-to-feeling-strong-and-crushing-her-first-marathon-with-kristi-paishon/ Brodie's Previous Episodes: Episode 63 on the Healthy Runner Podcast Best Running Form with Brodie Sharpe https://sparkyourtraining.com/what-is-the-best-running-form/ Episode 17 on the Healthy Runner Podcast Shin Splints | How To Get Back To Running with Brodie Sharpe https://sparkyourtraining.com/shin-splints/ Are you ready to take action and get the accountability you deserve to unlock your greatest potential as a runner? 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. Learn more with this 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 This week's show brought to you by: Edge energy from UCAN. Edge is the first and only on-the-go training fuel powered by SuperStarch, putting you in the ideal performance state by keeping blood sugar stable. 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%! Tracer2 by Noxgear. The Tracer2 keeps you safe while you run by pairing powerful multi-color LED fiber optics with ultra-reflective 3M patterns and fluorescence. 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: https://noxgear.com Connect with Brodie: Instagram - @runsmarterseries Website - www.runsmarter.online Connect with Dr. Duane: Instagram - @sparkhealthyrunner Join Our Healthy Runner Facebook Community Subscribe to our YouTube Channel duane@sparkyourtraining.com www.sparkhealthyrunner.com Listen & Subscribe: Apple Podcasts Spotify Stitcher Google Play iHeartRadio Amazon Music Website

Do you feel like you're too slow to consider yourself a runner? Do you feel like because you're a beginner that you can't call yourself a runner? This episode is for you! Tune in to hear our very own Coach Whitney chat with us about what it means to be a runner… regardless of the speed and finishing time! Related Resources: Episode 15 How To Start Running: A Guide To Running For Beginners: https://sparkyourtraining.com/running-for-beginners/ Episode 52 How to Start Running I Marathon Training for Beginners with Mo & Harrison Crum https://sparkyourtraining.com/how-to-start-running-marathon-training-for-beginners/ Are you ready to take action and get the accountability you deserve to unlock your greatest potential as a runner? 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 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 Coach Whitney LaCombe: Healthy Runner Facebook Community Instagram - @runwhitrun Connect with Dr. Duane: Instagram - @sparkhealthyrunner Join Our Healthy Runner Facebook Community Subscribe to our YouTube Channel duane@sparkyourtraining.com www.sparkhealthyrunner.com Listen & Subscribe: Apple Podcasts Spotify Stitcher Google Play iHeartRadio Amazon Music Website

Running questions that you want to know the answers to… our Healthy Runner LIVE show was absolute fire with an ask Duane anything episode! This was so much fun to crowdsource questions from our healthy runner community about running injuries, nutrition, supplements, and training! This was a straight value packed episode in which Dr. Duane Scotti and our healthy runner coaching team answer your questions about… Achilles tendinitis Morton's neuroma Foot strike patterns Knee pain treatment Muscle cramping in your foot Collagen supplementation Compression socks Half marathon hydration and fueling Foam rolling How many running shoes you should have and what type Cross training Tempo runs Novice runner mistakes to avoid Related Resources: Episode 105 What Is Base Training In Running? https://sparkyourtraining.com/what-is-base-training-in-running/ Download your copy of the Ultimate Guide To Crushing Those Miles Without Knee Pain FREE e-book here: https://learn.sparkhealthyrunner.com/runnersknee/buy Are you ready to take action and get the accountability you deserve to unlock your greatest potential as a runner? 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 duane@sparkyourtraining.com www.sparkhealthyrunner.com Listen & Subscribe: Apple Podcasts Spotify Stitcher Google Play iHeartRadio Amazon Music Website

5 mistakes runners make to get rid of their knee pain? Yep, you are probably doing one of these… Tune in to learn what they are and learn what causes knee pain in runners and how to avoid these mistakes. Learn about Runner's Knee and IT Band Syndrome and how to treat and prevent these common injuries. These are the strategies that have helped thousands of runners I have had the pleasure of working with during my career as a running physical therapist and coach. I hope they help you! Download your copy of the Ultimate Guide To Crushing Those Miles Without Knee Pain FREE e-book here: https://learn.sparkhealthyrunner.com/runnersknee/buy Related Resources: ​​Episode 102 Running Slow with Knee Pain to Crushing her First Marathon with Kristi Paishon https://sparkyourtraining.com/running-slow-with-knee-pain-to-feeling-strong-and-crushing-her-first-marathon-with-kristi-paishon/ Episode 75 What is Causing My Knee Pain with Harrison Crum https://sparkyourtraining.com/what-is-causing-my-knee-pain-with-running/ Episode 33 Runner's knee with Steve Carmichael: https://sparkyourtraining.com/runners-knee-patellofemoral-pain-syndrome/ ITB Syndrome FREE e-book: https://learn.sparkhealthyrunner.com/itbrunner/buy This week's show brought to you by: Perform from the Amino Company. Perform is an essential amino acid-based formulation that I simply add to water in my shaker bottle and have 30 minutes before my run or gym workout. It tastes great and is easy on my stomach. Clinical studies have shown that Perform helps improve mental focus, peak strength, endurance, reduces fatigue, and increases muscle protein synthesis so you can recover faster from your runs or your strength workouts. Check out the research here: https://aminoco.com/healthyrunner 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! Are you ready to take action and get the accountability you deserve to unlock your greatest potential as a runner? 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 duane@sparkyourtraining.com www.sparkhealthyrunner.com Listen & Subscribe: Apple Podcasts Spotify Stitcher Google Play iHeartRadio Amazon Music Website

[DOWNLOAD] 6-Steps to Grow as a Runner E-book Do you want to get stronger, run faster, and stay healthy? You probably do because you follow this show! In this episode, we walk you through the foundational principles of this podcast and the SPARK blueprint. Follow these and you will prevent or heal from injuries without being told to stop running! This is an amazing conversation I had with 2 running physio's Carolyn Coffin and Kim Senechal. Want to know the best part about our tips? They help you run fast too! Here are some of the specifics of what we covered: The top 6 muscles runners need to strengthen Why we need to include jump training and train on one leg How to take care of our muscles And why hiring a running coach might just be one of your wisest running investments, even more so than the latest carbon fiber shoes! Download your Free blueprint here! https://learn.sparkhealthyrunner.com/blueprint Check out Carolyn and Kim's interview on the podcast in episode 108: https://sparkyourtraining.com/trail-running-vs-road-running/ Are you ready to take action and get the accountability you deserve to unlock your greatest potential as a runner? 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 This week's show brought to you by: Healthy snacks from UCAN. Healthy snacks enhanced with the revolutionary ingredient SuperStarch, allow you to fuel smarter at breakfast and curb cravings anytime while maintaining blood sugar and boosting energy. 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 Carolyn and Kim: Inspired Soles Podcast: https://www.buzzsprout.com/1312027 Instagram: Carolyn: @coach_carolyn https://www.instagram.com/coach_carolyn/ Kim: @flyingphalanges1 https://www.instagram.com/flyingphalanges1/ Inspired Soles Podcast: @inspiredsolescast https://www.instagram.com/inspiredsolescast/?hl=en Connect with Dr. Duane: Instagram - @sparkhealthyrunner Join Our Healthy Runner Facebook Community Subscribe to our YouTube Channel duane@sparkyourtraining.com www.sparkhealthyrunner.com Listen & Subscribe: Apple Podcasts Spotify Stitcher Google Play iHeartRadio Amazon Music Website