Dr. Duane Scotti shares running tips, tools and more to help you get stronger, run faster, and enjoy lifelong injury free running!
If you're a dedicated runner, often injured runner, or beginner runner who is interested in staying healthy so you can get in those mental clearing miles subscribe for helpful training episodes to optimize the 6 steps to growing as a runner (mindset, strength training, run plan, nutrition, recovery, and race day strategy) so you can grow in your running journey.
Dr. Duane Scotti has been actively helping runners since 2003. Over that time he's helped countless others get stronger, run faster, and hit their running goals through his content and his Healthy Runner Coaching Services. Duane is an avid half marathoner, 4x marathoner, physical therapist and coach for runners, founder of Spark Healthy Runner, and creator of the Spark Healthy Runner YouTube channel.
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Thanks for listening, welcome to Healthy Runner!
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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!
It’s not about the distance, it’s about the journey and last Saturday, I ran my 34th half marathon and although I didn’t quite hit my time goal, I learned 3 key takeaways from this race.
Mindset is a part of the training and you will learn how that played a role in my latest training block and I hope it helps you have realistic expectations for your next running goal!
Whether you're training for a marathon, half marathon, or just aiming to improve your daily jogs, this training has something for everyone.
It is my hope that after listening to this and learning the one thing you must consider when planning your next race, you will avoid feeling disappointed because you didn’t hit the time on the clock.
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 a run plan with full support and accountability to reach your highest potential for your goal race so you don’t get injured or burnt out? Book a call and learn more about
Training for that fall marathon during the summer months? I know I am! I bet you would like to know more about how to train during the hot summer months and still have a successful marathon training cycle…
In this episode, our marathon training expert, coach Lufeng Zou from our Spark Healthy Runner coaching team will reveal expert tips to help you continue your training even if it is hot, humid, and sunny outside!
Whether this is your first summer training for a marathon or you have trained for multiple marathons and still don’t seem to nail your training during the hot summer months, this is the episode for you to feel confident heading into your marathon training cycle!
We answer the following questions and get into so much more during this informative listener submitted questions chat:
- Is summer or winter marathon training harder
- What is dew point
- Should I take a rest day when the air quality is unhealthy or not safe
- What is heat exhaustion and what are the warning signs
- When is it TOO HOT to run outside
- How can I simulate high humidity with treadmill running indoors
- Impact of heat on the body
- Is it normal to nap after my long runs
- How to safely run in the dark to beat the sun and heat
- Lack of hunger after long runs in the summer
- Best type of fabric to wear while running in the summer
- How to maintain easy pace with increasing cadence
- How much should you slow down and adjust pace in the summer
230. Super Shoes 101 with Dr. Matthew Moran
Thursday, May 30, 2024 • Duration 01:06:29
Are you wondering what a super shoe is? Will super shoes make you run faster? How many miles do super shoes last?
If you're looking to find out if you should invest in carbon plated running shoes then Dr. Matthew Moran has got you covered!
Dr. Moran holds a Ph.D. in Biomechanics, runs a gait analysis lab, and his primary research interests focus on investigating factors that influence human movement patterns primarily running biomechanics. Coupled with his academic and research pursuits, he is an accomplished distance runner and former collegiate cross country/track & field coach.
We chat about all of this and more in this episode!
What is considered a super shoe
How much faster do super shoes make you
Who benefits from super shoes
When should you wear super shoes
Do super shoes make you run differently
How many miles do super shoes last
How often should you train in super shoes
Do super shoes help with recovery
Misconception of super shoes
There are six steps to growing in your running journey so you can enjoy it and stay healthy!
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 program here
229. Adaptation by Fire! Heat Acclimation with Dr. Mani Alavi
Thursday, May 23, 2024 • Duration 01:12:55
Have you struggled to run in the heat? Do you have an upcoming race that will be run in hot conditions? Would you like to know how better to acclimate your body for running in the heat?
If you're looking to kickstart your summer running and adapt to the heat, Dr. Mani Alavi has got you covered!
Dr. Mani Alavi who is a true expert when it comes to running in the heat, he is an emergency medicine physician, former attorney and avid runner (veteran of multiple world major events including a veteran of the Boston Marathon and the hotter than normal 2024 Boston race) Dr. Alavi's area of focus is heat science with a special focus area on heat acclimation and training.
We chat about all of this and more in this episode!
Temperature and its effect on running performance
Difference between humidity and dew point
Why is the weather reported in relative humidity and not dew point
What is heat acclimation and why is it important for running
BMI and its effect on heat tolerance
Safety precaution considerations for heat training sessions
Heat training versus heat acclimation
Effective heat training strategies for runners
Recommended heat acclimation protocol for beginner runners
How long does it take to become acclimated to the heat
Extra layers of clothing and treadmill running for heat acclimation
Dry sauna versus steam room for heat acclimation
228. I DID IT! I Quit My Faculty Job to Pursue my Passion Full Time
“We must be willing to let go of the life we planned so as to have the life that is waiting for us”
After 19 years working for the University in either a part time faculty role or as Clinical Associate Professor of Physical Therapy, I did it! I pushed out of my comfort zone and decided to quit my 9-5 job to pursue my passion within the running community.
In this episode, I get vulnerable and share with you why I decided to make this very difficult decision and I also share some very exciting news on what is next for you…the runner within our Healthy Runner community!
Let’s be real here — Improving as an adult runner can be overwhelming and frustrating at times. I understand the constant struggle of searching for the best run plans, strength exercises, or foods to eat that actually make a difference and still coming up short each time. Or worse, finding a training plan that brought you a new shiny PR but you have to take a break from running because you’re injured or burned out.
There are six parts of your running journey that need to be optimized so you can run strong and last long! These are mindset, strength training, run plan, nutrition, recovery, and race strategy.
It got me thinking….Maybe we can create something for our Healthy Runner community!
Healthy Runner Academy is going to be created to fill a gap often found in traditional run plans and rehab programs. Instead of following a training plan that only focuses on running or waiting to go to rehab for your next injury, you can access all the education and exercises you need to start growing in your running journey so you’ll not only feel more confident in getting stronger and faster but you’ll stay healthy and enjoy the process of running again!
227. IT Band Syndrome Prevention Tips to Conquer Marathon Training with Dr. Duane Scotti
Are you a runner who’s been frustrated in the past that whenever you try to train for a marathon you get sharp pain on the outside of your knee?
Iliotibial Band Syndrome can be frustrating for many runners during a long run when you get that sudden jolt of knee pain that just stops you in your tracks and then you have to deal with lingering achiness and stiffness throughout your day when you get up from a chair, go down stairs, kneel, or squat.
Are you worried that your knee pain will come back during marathon training because you think you are just preordained to get ITB syndrome?
Training for 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 knee after your runs, ice it, using a IT band strap, KT tape, or doing IT band stretches.
In this episode, I am going to unravel the mystery of how we as runners can prevent IT band pain during marathon training!
Whether you are about to embark on marathon training for beginners or you are a seasoned marathoner who has suffered through knee pain during your 16, 18, or 20 mile long runs then this episode is for you!
Avoid IT band pain this marathon season with these 6 tips!
Have you been stuck in a 5K plateau and you just want to run faster?
Have you been focusing on the marathon or half marathon distance with training and you want to test your fitness at a 5K but don’t know the best strategy?
Have you tried to run fast for a 5K but you always seem to get injured? If any of these describes you then this is the episode for you!
I just ran two 5K races for the first time in 2 ½ years and I had some struggles with the first because it was so long since I raced this distance and I want to share with you what I learned and implemented into the second one that brought me my fastest 5K time in 8 years!
So whether you are new to racing 5K’s or you have run almost 30 5K’s (like I have) this episode is for you!
If you're ready to take your 5K race performance to new heights, don't miss out on this educational session with 6 actionable strategies you can implement into your 5K race.
225. Trail Running Tips for the Road Runner with Coach Cat
Thursday, April 25, 2024 • Duration 01:21:35
Are you a road runner who is considering venturing into the trails? Are you thinking of transitioning into trail running primarily?
If you're looking to start trail running but don’t know where to begin, you've come to the right place! Trail Running is a fantastic way to get those mental clearing miles surrounded by the beauty of nature!
If you're looking to kickstart your trial running journey, coach Cat from our Spark Healthy Runner team has done the transition herself and some lessons she has learned that will help you as you start to run on the trails!
We chat about all of this and more in this episode!
What is trail running
What are technical trails
Common terms road runners should know about trail running
Strength training tips for trail running
What gear do you need for trail running
Trail running safety tips
Major differences between road running and trail running
Running efforts and workouts for trail running
Nutrition and fueling differences for trail running
Trail running headphone etiquette
Timed or looped races
Trail racing tips
Misconception of trail and road running
There are six steps to growing in your trail running journey so you can enjoy it and stay healthy!
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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!
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!
Want the structured run and strength plan with motivation and accountability to reach your highest running potential and crush your summer marathon training? Book a call and learn more about Healthy Runner coaching here:
A big thanks to ucan for your support for this episode!
Want to know how our team fuels our summer marathon training? We use EDGE Energy Gels from UCAN for those long runs!
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!
A big thanks to the Amino Company for your support for this episode!
If you have seen some of my hill work on Strava, 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!
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 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 for preventing GI distress running in the heat during long runs!
Click here and use code HEALTHYRUNNER for 20% off your first order!
Running doesn’t need to suck and it doesn’t need to be painful, Healthy Runner Academy is going to be created to change that — Offering a supportive community, accountability, and tools for progress in executing the six key parts of your running journey all in one place.
I don’t know if this idea is of interest to you but if it is…I want to invite you to come join me as a founding member here!
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 marathon so you don’t get IT band pain? Book a call and learn more about Healthy Runner coaching here
A big thanks to Naboso for your support for this episode!
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!
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 5K? Book a call and learn more about Healthy Runner coaching here
A big thanks to ucan for your support for this episode!
Want to know how I fueled for my 5K races? I hit my sub 22 minute goal because I fuel with Energy bars 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!
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!
