Healthy Runner Podcast – Details, episodes &amp; analysis

[Download] The Ultimate Marathon Guide to Master Your NYC Marathon Feeling Strong!

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286. NYC Marathon Survival Guide: Race Day Tips from Ferry to Finish with Coach Whitney LaCombe

jeudi 23 octobre 2025 • Duration 01:05:11

Are you running the TCS New York City Marathon this year? Whether it's your first 26.2 or your fifth, this episode is your complete survival guide to race day — from the ferry ride to the finish line in Central Park!

Coach Whitney LaCombe from the Spark Healthy Runner coaching team joins Dr. Duane Scotti to break down everything you need to know to make race day smooth, confident, and unforgettable.

We cover:

🏃‍♀️ Race morning logistics — what time to leave, what to bring, and how to handle the start village chaos

🗽 Course experience — where the hills really hit, what the crowds are like, and how to pace yourself across the five boroughs

🎽 Expo essentials — what's worth seeing (and skipping) before race day

💧 Race strategy — fuel, hydration, and mindset tips to avoid hitting the wall

🎉 Post-race recovery & meetup tips — how to reunite with family, manage soreness, and celebrate your finish

Coach Whitney has conquered NYC twice and helped countless runners do the same — so if you've ever worried about missing your corral, running out of toilet paper (yes, we go there), or hitting the wall at mile 20… this episode will calm your nerves and prepare you for your best race yet.

🎁 Download your free Marathon Blueprint

Grab your copy of our Healthy Runner Marathon Blueprint for your step-by-step race week

🎧 Tune in, take notes, and run NYC with confidence — we've got your back from ferry to finish!

Perfect for adult runners who want to:

- Stop nagging injuries
- Build a resilient running body
- Get faster and stronger
- Enjoy pain-free, consistent training

Join the waitlist today and be first in line when doors open (only 3x/year) + get a special bonus to strengthen your running journey!

Episodes and Resources mentioned in this episode:

Listen or watch all of coach Whitney's previous episodes

Listen to my previous episode on Beginner Marathon Training here!

Listen to my previous episode on Advanced Marathon Training here!

Listen to my previous episode on injury prevention for marathon training here!

Listen to my previous episode on marathon strength training guide: run stronger with these 3 essentials here!

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

Want to know my favorite recovery supplement for runners? CurraNz is New Zealand's natural running supplement made of a strong antioxidant (polyphenol anthocyanin) found within blackcurrants.

Learn more about the real science behind blackcurrant extract in my interview with Fleur Cushman in episode 233 on the Healthy Runner Podcast.

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

Connect with coach Whitney:

- Instagram: @runwhitspark

- Email: whitney@sparkhealthyrunner.com

- Healthy Runner Facebook Community

Connect with Dr. Duane:

- Instagram - @sparkhealthyrunner

- Sign up for the Healthy Runner Newsletter

- Join our Healthy Runner Facebook Community

[Download] The Ultimate Achilles Guide for Runners

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277. Running Again After Insertional Achilles Tendinopathy Surgery with Tina Muir

jeudi 19 juin 2025 • Duration 01:12:39

Is stubborn Achilles pain keeping you from running the way you want to? In this powerful episode, we sit down with a former professional runner and CEO of Running for Real, Tina Muir who shares her personal journey through insertional Achilles tendinopathy — from the frustration of chronic pain to the difficult decision to undergo surgery, and ultimately, her triumphant return to running.

You'll hear what it really takes to recover both physically and mentally, how she navigated setbacks, and what made the biggest difference in finally running pain-free.

Whether you're managing heel pain now, considering surgery, or want to avoid it altogether, this conversation is filled with real talk, hard-earned wisdom, and hope.

🎯 Plus, don't miss the free resource we created to help you on your own journey:

✅ Download the Ultimate Guide to Running Healthy Without Achilles Pain

Return to Running Program without Achilles Pain here

Listen to my previous episode with Tina on becoming a sustainable runner here!

Listen to my previous episode on insertional achilles tendinopathy treatment here!

Listen to my previous episode on the Best Running Shoes for Achilles Tendonitis

Listen to my previous episode with Lisa who overcame achilles tendonitis to run double digit long runs for the first time in her life!

Learn how to get rid of achilles pain to run pain free in 5 minutes!

Follow along with my 25 Minute Strength Workout for Runners (TO RUN PAIN FREE)

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 to work with Dr. Duane as your running physical therapist and coach with structured achilles rehab, strength, nutrition, and a run plan with full support and accountability to overcome your achilles tendonitis and keep it from coming back again? 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 achilles and foot health to prevent & heal achilles tendonitis? Kinesis board and toe splays from Naboso!

Naboso's 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 Tina Muir:

- Order your copy of the book Becoming a Sustainable Runner

- Learn more about Tina and Running for Real

- Follow Tina on Instagram

- Listen to the Running for Real Podcast

Connect with Dr. Duane:

- Instagram - @sparkhealthyrunner

- Sign up for the Healthy Runner Newsletter

- Join our Healthy Runner Facebook Community

[Download] Runners Knee Pain Free Guides

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188. Runners Knee or IT Band Syndrome? Knee Pain Demystified with Dr. Duane Scotti

jeudi 10 août 2023 • Duration 45:19

Frustrated runner with knee pain and you're not sure if you have Runner's Knee or IT Band Syndrome?

If you get achy knee pain in the front of your knee cap running up hills, going down stairs, squatting, and now it is starting to hurt when you stand up after sitting at your desk for a couple of hours then this episode is for you!

If you get sharp pain on the outside of your knee especially when you run downhill…this deep dive on knee pain for runners is for you.

In this episode, I am going to unravel the mystery of whether your knee pain with running is due to Patellofemoral Pain Syndrome or Iliotibial Band Syndrome!

I cover all this and more:

- Is it Runner's Knee or IT Band Syndrome

- What is Patellofemoral Pain Syndrome

- Where would runner's knee hurt

- What does IT Band Syndrome Feel Like

- How does IT band syndrome start

- Is heel strike causing my knee pain

- Single best exercise for knee pain while running

There are six parts of your running journey that need to be optimized so you can run strong and last long without knee pain! Learn them here

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

Resources Mentioned:

[Download] Runner Knee Free Guide

[Download] IT Band Syndrome Free Guide

Listen to episode 117 on how do I know if my running form is bad

Want the structured strength, nutrition, and run plan with motivation and accountability to reach your highest running potential without knee pain? Book a call and learn more about Healthy Runner coaching here

A big thanks to the Amino Company for your support for this episode!

If you have heard from any of the runners who have overcome their stubborn running injury, I always recommend they supplement our training with 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.

Click here and use code HEALTHYRUNNER for 30% off your entire Amino Company order!

Connect with Dr. Duane:

- Instagram - @sparkhealthyrunner

[Download] Recovery Blueprint

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187. Beat the Heat! 5 Must-Know Tips for Running in Hot and Humid Weather with Dr. Duane Scotti

jeudi 3 août 2023 • Duration 50:13

As we all know, running in high humidity can be challenging, but with a little planning and following these 5 tips, you'll be able to master the heat and keep your running goals on track!

In this episode, you will learn how to master the heat while running in hot and humid weather so you can crush your fall race!

I will provide you with 5 essential tips to ensure your runs are enjoyable and safe, even in the most challenging conditions. Stay tuned to discover the expert advice you need to conquer those sweaty summer workouts and long runs!

I also share with you my 1 hack for keeping your core body temperature cool during your long run so you don't bonk in the summer heat!

I hope you enjoy this episode and remember, mastering the heat is all about preparation, hydration, and listening to your body! By following these tips, you'll be able to continue your running routine even in the most humid weather conditions.

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

Resources Mentioned:

Listen to episode 27 on how to prepare to run in hot weather

Want the structured strength, nutrition, and run plan with motivation and accountability to reach your highest running potential as a runner? Book a call and learn more about Healthy Runner coaching 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

- Download my free Injury Prevention Blueprint

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186. Running Injury? Don't Stop Running with Matt Chittim

jeudi 27 juillet 2023 • Duration 01:15:05

Want to know what running injuries are safe to run through? As an injured runner you may have been told to stop running and rest in order to get rid of your pain.

Well-meaning medical professionals are just trying to make you feel better and get rid of your running injury and pain. However, this could be a recipe for preventing you from getting back to the sport you love! In this episode, I chat with my friend Matt Chittim from the Rambling Runner Podcast on the most common injuries you don't have to stop running. I will break down 3 reasons to not stop running when you have a running injury. We delve into how to overcome proximal hamstring tendinopathy, runner's knee, IT band syndrome, and plantar fasciitis.

Matt and I also had a fun segment called 5 running shoe questions in which I shared my favorite daily trainer, race day shoe, and one shoe I wanted to love but just didn't work for me.

Watch the YouTube video to see the shoes I talk about here.

Watch my previous episode with Matt

There are six parts of your running journey that need to be optimized so you can run strong and last long! Learn them here

Links and Resources from the show:

- Learn more about Matt and Rambling Runner

- Follow Rambling Runner on Instagram

- Listen to my previous episode on how I became an injury free runner

Want the structured strength and run plan with motivation and accountability to reach your highest running potential? Book a call and learn more about Healthy Runner coaching here!

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

If you have seen my long runs and races on social media, you know that I never hit the wall because I fuel with Energy bars from UCAN.

Energy bars pack a punch without compromising your health. With gluten-free ingredients and low sugar, they provide up to 75 minutes of steady energy, with no spikes, crashes or jitters to remain easy on your stomach.

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

Connect with Dr. Duane:

- Instagram - @sparkhealthyrunner

- duane@sparkhealthyrunner.com

[Download] Recovery Blueprint

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185. 4 Essential Hip Mobility Exercises for Tight Hips with Dr. Duane Scotti

jeudi 20 juillet 2023 • Duration 38:34

Join Team Healthy Runner Half Marathon Training before we shut down enrollment on Monday 7/24/23!

Are you a runner with tight hips? Do you want to know what are the specific ways you can loosen your hips before your run? Unlock your running potential with these 4 essential hip mobility exercises!

In this episode, I'll guide you through a series of must-try exercises that will greatly improve your running form and have those legs feel looser during a run.

Having proper hip mobility is crucial for runners as it allows for a more efficient stride, reduces the risk of injuries, and enhances overall performance. These exercises specifically target the hip area, helping to increase flexibility, range of motion, and stability.

In this episode, you will learn the importance of hip mobility for running and I share with you my top 4 pre-running stretches explaining to you exactly how to perform these. The best thing is these make for great post run stretches as well!

I also cover how many times you should do them and which exercises are best before a run or after a run. I hope they help you improve your flexibility so you can prevent low back pain and runners knee during your running journey!

Be sure to save the YouTube video of exactly how to perform these exercises to you can start doing them today!

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

Resources Mentioned:

[Download] Strong Glute Guide

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

Want to know what I use to optimize my recovery after my runs? Naboso recovery compression socks, toe splays, and recovery ball from Naboso.

Naboso's textured products connect you to your exercises and your running by strengthening your feet and helping you recover from your runs.

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

Connect with Dr. Duane:

- Instagram - @sparkhealthyrunner

Join Team Healthy Runner Half Marathon Training

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184. Tempo Run Mastery with Coach Cat

jeudi 13 juillet 2023 • Duration 01:17:40

Are you looking to get faster in the half marathon or marathon distance?

Have you tried to hit a PR but you keep coming up empty? Feeling stuck with your running and you are not sure what you are doing wrong?

In this episode, coach Cat from our Spark Healthy Runner coaching team and I dive deep into the transformative world of tempo runs and how they can elevate your running performance to new heights. Join us as we unlock the secrets to maximizing your true running potential with the mastery of tempo runs.

Tempo runs are proven to be one of the most effective training techniques for runners of all levels. By maintaining a challenging yet sustainable pace, you can push your limits, improve endurance, increase speed, and enhance overall fitness.

With our expert guidance, you will learn the ins and outs of tempo runs – from understanding proper pacing strategies to optimizing the specific types of tempo workouts. We provide valuable tips and techniques to help you reap maximum benefits, whether you are a beginner or an experienced runner looking to enhance your performance.

Unleash your true potential by incorporating tempo runs into your training routine. Join us towards unlocking your true running potential through the art of mastering tempo runs. It's time to embrace the challenge, push your boundaries, and achieve greatness as a runner!

There are six parts of your running journey that need to be optimized so you can run strong and last long!

Learn them here

Get coach Cat's previous trainings

Want the structured plan, motivation, and accountability to reach your highest running potential? Book a call and learn more about Healthy Runner coaching

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

duane@sparkhealthyrunner.com

www.sparkhealthyrunner.com

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183. Strength Training is Your Foundation for Running with Dr. Duane Scotti

jeudi 6 juillet 2023 • Duration 01:03:10

[Download] How to Grow as a Runner (6 Steps)

Did you know that strength training is the foundation for running success? Many runners underestimate the importance of strength training, but it can make all the difference in your performance and injury prevention.

Matter of fact, it is one of the six steps to growing as a runner so you can run fast and last long!

In this episode, I share with you the ultimate guide to building your running success by unleashing the power of strength training!

Learn essential tips for structuring your strength training sessions alongside your running schedule, avoiding common mistakes, and optimizing recovery to prevent overtraining. We at Spark Healthy Runner believe that a well-designed strength training program is the secret ingredient to unlocking your full running potential.

Whether you're training for a marathon, 10K, or just aiming to improve your daily jogs, this episode has something for everyone. Prepare to challenge yourself, break through plateaus, and elevate your running game.

If you're ready to take your running performance to new heights, don't miss out on this informative and motivating episode. Remember, success in running starts with a solid foundation. Unlock your true running potential through strength training! Let's get started today by answering these questions:

-What is Strength Training for Running?

-Should you strength train as a runner?

-Why is strength good for running?

-What does strength training do for running?

-Can strength training increase running speed?

-What is the greatest benefit of strength training for a runner?

-How long does it take to build strength for running?

-What strength training do runners need?

-Should I train legs if I run a lot?

-How do you mix running and strength training?

-How many times a week should a runner do strength training?

-What is the best rep range for runners?

-Should you strength train or run first?

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

Resources Mentioned:

[Download] Strong Glute Guide

A big thanks to the Amino Company for your support for this episode!

If you have seen my strength training workouts on social media, you know that I am always pumped up for the challenge because I use PERFORM from the Amino Company.

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.

Click here and use code HEALTHYRUNNER for 30% off your entire Amino Company order!

Connect with Dr. Duane:

- Instagram - @sparkhealthyrunner

[Download] Nutrition Blueprint to Run Your Best

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182. How to Choose Long Run Fuel with Brooke Czarnecki, RDN

jeudi 29 juin 2023 • Duration 53:41

Confused by all the gels, liquids, and chews to choose from as a runner?

In this episode, coach Brooke, RDN from Intentful Nutrition and our Spark Healthy Runner coaching team provides valuable tips on how to choose the best long run fuel for you!

We cover all of this and more in this episode!

- Who should fuel during long runs?

- When should you start practicing with fuel?

- How do you choose a long run fuel product?

- What is the difference between gels, chews, liquid fuel?

- Is liquid fuel better than a gel?

- Are whole foods better than gels for running?

There are six parts of your running journey that need to be optimized so you can run strong and last long! Learn them here: https://learn.sparkhealthyrunner.com/grow

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

Related Resources:

Nutrition Blueprint: Run Your Best!

https://learn.sparkhealthyrunner.com/nutrition

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

Want the structured nutrition, run, and strength plan with motivation and accountability to reach your highest running potential? Book a call and learn more about Healthy Runner coaching here

This week's show supported by:

Edge 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! Learn more about how UCAN provides fuel for running to go further with less sugar and more energy. We've got a special offer for you where you can save 20% by using the code HEALTHYRUNNER.

Connect with Brooke:

- Instagram: @intentfulnutrition

- Email: intentfulnutrition@gmail.com

- Healthy Runner Facebook Community

- Actively Fueled Podcast on Spotify

Connect with Dr. Duane:

- Instagram - @sparkhealthyrunner

- duane@sparkhealthyrunner.com