Healthy Runner Podcast

What if the time you spend NOT running could actually make you a BETTER runner?

Whether you're dealing with a running injury, recovering from illness, or navigating one of life's unexpected setbacks, taking time away from running doesn't mean you're losing all your progress.

In fact, it might be an opportunity to build the foundation for your strongest running comeback yet!

In this episode of the Healthy Runner Podcast, I'm joined by Spark Healthy Runner Coach LaToya Felton to discuss how to navigate the physical and mental challenges of being sidelined and continue...

Traveling for a marathon? ✈️ Don't let long flights, heavy legs, poor sleep, or travel fatigue sabotage the months of training you've put in!

Whether you're heading to NYC, Philadelphia, Indianapolis, or Disney for Marathon Weekend, how you travel before your race and recover afterward can make a big difference in how you feel.

In this episode of the Healthy Runner Podcast, Dr. Duane Scotti, physical therapist, running coach, and 9-time marathoner, shares practical, science-backed marathon travel and recovery tips to help you arrive feeling fresh, race strong, and recover smarter.

You'll also learn what...

✈️ Traveling for a marathon or half marathon? Don't let poor nutrition derail months of hard work before you even reach the starting line!

You've spent months training, dialing in your fueling strategy, and preparing for race day. But what happens when airports, long flights, unfamiliar restaurants, and changes to your normal routine throw your nutrition plan off track?

In this episode of the Healthy Runner Podcast, Dr. Duane Scotti is joined by Claire Shorenstein, MS, RD, CSSD, a distance runner, board-certified Sports Dietitian, and founder of Eat for Endurance, to share practical travel nutrition tips for...

🎁 FREE Post Race Reflection Worksheet → Download Here

Your finish time tells you how fast you ran. Your reflection tells you how you can GROW!

After finishing my 9th marathon at Wineglass, just 2 minutes shy of my PR, I discovered something powerful. Even though I missed my traditional marathon PR, I actually ran an AGE-GRADED PR at 46!

And it reminded me why EVERY runner should take the time to reflect after a race.

In this episode of the Healthy Runner Podcast, I'm walking you through 5 post race reflection questions to help you celeb...

FREE Marathon Training Guide: Train Smarter & Race Strong → Download Here

You can be in the best shape of your life and still miss your marathon goal if you don't execute properly on race day.

So how do you take months of training and turn that fitness into your best possible marathon?

In this episode of the Healthy Runner Podcast, I sit down with 2:19 marathoner, running coach, and writer Peter Bromka to break down how to race your marathon for peak performance.

Peter shares lessons from years of racing, coaching, studying, and wr...

FREE Marathon Training Guide: Train Smarter & Race Strong → Download Here

Are you a few weeks away from your half marathon or marathon and suddenly wondering if you're running too little?

Welcome to the taper crazies!

After months of long runs, speed workouts, and strength training, reducing your training before race day can feel completely backwards. You may start wondering if you're losing fitness, whether you should squeeze in one more long run, or why your legs suddenly feel heavy.

But here's the key: You don't get faster during your taper by sq...

[Download] Nutrition Blueprint

Are you carb loading correctly before your marathon, or could your nutrition strategy be setting you up to hit the dreaded wall at mile 20?

If you think carb loading means eating a giant bowl of pasta the night before your race, you're not alone! But proper marathon carb loading involves much more than one big meal.

In this episode of the Healthy Runner Podcast, Dr. Duane Scotti sits down with registered dietitian and endurance sports nutrition expert Brooke Czarnecki, RDN from our Spark Healthy Runner team to break down exactly...

What happens when your hamstring, IT band, or Achilles starts hurting in the middle of marathon training? Do you really need to stop running completely?

Not necessarily!

In Episode 307 of the Healthy Runner Podcast, I'm sharing an insightful conversation I had with Carolyn Coffin from the Inspired Soles Podcast about 3 of the most common injuries that can derail marathon training and what you can actually do about them without automatically giving up running.

We take a deep dive into:

🏃🏻‍♀️ Proximal hamstring tendinopathy: Why stretching that nagging pain near your sit bone may actually...

Training for RunDisney? Download my FREE Ultimate RunDisney Training Playbook and learn how to train for the entire Disney experience…not just the miles 🏰🔋

Are you training for Disney Marathon Weekend like you would for any other marathon?

That could be one of the biggest mistakes you make.

Disney Marathon Weekend isn't just about covering 26.2 miles. Between the early wake-ups, standing in corrals, walking through the parks, Florida weather, and for Goofy and Dopey runners… racing on back-to-back days, your body has to handle much more than the mileage on your training plan!

In...

Have you ever wondered if you can keep running (not just through this season) but for the rest of your life?

If you're over 40 and you've started questioning whether your body can keep up, this episode is for you.

Joining me today is Jon Levitt, host of the popular For The Long Run podcast, where he's spent years interviewing some of the world's best runners, coaches, sports scientists, and researchers to answer one big question:

What does it actually take to achieve sustainable excellence?

Through conversations reaching more than 850,000 runners every...

Training for RunDisney? Download my FREE Ultimate RunDisney Training Playbook and learn how to train for the entire Disney experience…not just the miles 🏰🔋

Disney Marathon Weekend isn't just a marathon… it's one of the most unique endurance events you'll ever train for.

Between miles on unforgiving concrete, long days walking through the parks, early morning wake-ups, and for many runners, back-to-back races like Goofy and Dopey, your body needs more than just a running plan.

It needs a strength plan.

In this episode, Dr. Duane Scotti, running physical therapist, running coach, and...

[Download] The IT Band Fix for Runners

Have you been stretching your IT band every day… yet the pain on the outside of your knee keeps coming back?

Here's the truth that surprises most runners: you can't actually stretch your IT band.

In this episode, Dr. Duane Scotti, running physical therapist, running coach, and 8x marathoner, explains why the traditional "IT band stretch" isn't solving your problem and why it may even be keeping you stuck in the injury cycle.

You'll learn why IT band syndrome isn't caused by a "tight IT...

If you're training for a marathon, this episode could save you months of frustration and help you reach the starting line healthy and ready to perform your best.

Joining me for his fourth appearance on the Healthy Runner Podcast is marathon coach Jason Fitzgerald, founder of Strength Running, USATF-certified coach, and 2:39 marathoner.

Together, we answer some of the biggest questions marathon runners have, including:

✅ Why runners hit the wall around mile 20

✅ The marathon workouts that actually matter (and the ones you can stop stressing about)

✅ How to structure your long r...

Grab your FREE Ultimate Marathon Training Guide to Master Your Marathon Feeling Strong!

Last week, I did something I never thought I would do.

I stepped off the course at mile 13.1 of the Buffalo Marathon and recorded my first ever DNF.

After completing seven marathons, I finally had a race that didn't go according to plan.

But here's the crazy part...

Just six days later, I found myself standing on another marathon starting line. And by the end of that race, I crossed the finish line of marathon number...

Do you feel like every run needs to be hard in order to get faster?

If so… that might be exactly why you're stuck.

In this episode, I'm joined by run coach Carolyn Coffin to tackle one of the biggest myths in running:

That you need to suffer through every workout to see results.

We break down why "party pace" is that conversational, enjoyable effort isn't just for beginners… it's actually one of the most powerful tools to help you run faster, stay consistent, and avoid burnout.

If your trai...

[Download] The IT Band Fix for Runners

Struggling with IT band pain while running and wondering if you should stop… or push through?

In this episode, I'm breaking down exactly what you should do if you're dealing with IT band syndrome as a runner. Because here's the truth most runners don't hear:

👉🏼 You do NOT always need to stop running.

But you DO need to know how to adjust your training the right way.

As a running physical therapist and coach, I've helped hundreds of runners get out of that fru...

Most runners think once you hit 50… your best running years are behind you.

It's time to slow down. Run less. Lower expectations.

But what if that's completely wrong?

In this episode, I sit down with RRCA Certified Running Coach and Spark Healthy Runner coach, Colleen Masse, who started marathon training at 50… and has since completed 22 marathons, including all six World Marathon Majors (Berlin, London, Tokyo, Chicago, New York, and Boston).

But this isn't just a story about big races.

It's about what's actually possible when you train smart, stay cons...

[Download] Half Marathon Training Kickstart Kit: Start Strong and Stay Injury Free!

Still feeling sore, tired, and beat up after your runs?

It's probably not your training…

It's your recovery.

Most runners think recovery means stretching or foam rolling…

But real recovery is what allows your body to adapt, get stronger, and stay injury free.

👉🏼 Training is the stimulus 👉🏼 Recovery is where adaptation happens

Miss this… and you don't get fitter — you just get more fatigued.

✔️ Why you're still sore after...

If you're a female runner and lately running feels harder than it used to, you're not alone.

More fatigue. Slower pace. Longer recovery. Sleep disruption. Changes in body composition.

For many women, these shifts begin during perimenopause, a stage that can start earlier than most runners realize. The problem is that most training plans never account for these hormonal changes, leaving many runners feeling frustrated and wondering if their best running days are behind them.

The good news is they are not.

In this episode, Dr. Duane Scotti sits down with...

[Download] The Ultimate Achilles Guide for Runners

If you've been told the only way to fix Achilles tendonitis is to stop running… this episode might completely change how you think about healing.

One of the biggest myths in the running world is that you can't run with Achilles pain. But in most cases, total rest doesn't build a stronger tendon, it actually reduces its load tolerance and keeps you stuck in the frustrating start-stop injury cycle.

In this episode, I break down:

- Why total rest can make Achilles tendinopathy worse

[Download] Half Marathon Training Kickstart Kit: Start Strong and Stay Injury Free!

What's the real goal of half marathon training?

It's not pace. It's not mileage. It's preventing breakdown.

Because if you're injured heading into race day… you won't hit your goals.

In this episode, Dr. Duane Scotti breaks down why strength training is the most misunderstood and most powerful tool in half marathon training.

You'll learn:

✅ Why 7 out of 10 half marathon runners get injured

✅ How strength training increases durability and prevents common running injuries

[Download] The Ultimate Recovery Guide for Runners

Does your hip pain disappear with rest… only to return a few miles into your next run?

You are not alone.

In this episode, Dr. Duane Scotti sits down with physical therapist, run coach, and hip specialist Dr. Sarah from Legacy Rehab and Performance to break down why hip pain is so common in women runners and why traditional advice like rest and stretching often fails.

You will learn:

- The top reasons hip pain keeps coming back in women ru...

Training for RunDisney? Download my FREE Ultimate RunDisney Training Playbook and learn how to train for the entire Disney experience…not just the miles 🏰🔋

Most runners go into RunDisney Marathon Weekend just hoping to survive it.

In this episode, I share how I completed the 2026 Dopey Challenge, four races totaling 48.6 miles and finished feeling strong, durable, and pain free.

This is not just a race recap. It is a breakdown of the exact training, fueling, recovery, and race strategy decisions that allowed my body to handle four consecutive race days without breaking down.

Y...

Join The Half Marathon Follow-Through Formula (FREE 4-Day Challenge)

If you've trained for a half marathon before but didn't follow through, this episode will change how you think about training.

In this episode of the Healthy Runner Podcast, Dr. Duane Scotti breaks down the real reason half marathon training falls apart for so many runners (it has nothing to do with motivation or discipline).

Most runners are committed and driven, but they're missing a system that actually fits real life.

You'll learn why relying on motivation leads to burnout, how skipping...

Training for RunDisney? Download my FREE Ultimate RunDisney Training Playbook and learn how to train for the entire Disney experience…not just the miles 🏰🔋

Preparing for RunDisney Marathon Weekend or taking on the Dopey Challenge?

Dr. Duane Scotti breaks down the 7 race week essentials that every Disney runner must know from how to taper the right way, to what to eat each day, to the weather, packing, and logistics that make RunDisney so unique.

Learn how to avoid the common mistakes that drain energy, derail race week, or increase your injury risk, and instead...

Join the waitlist for Healthy Runner Academy Here!

If you have ever trained perfectly… only to fall short of your goal on race day… this episode is for you.

I am breaking down my Philadelphia Marathon, the lessons that cost me a PR and the wins that set me up to come back even stronger.

Inside, you will learn: • The exact moment my race slipped away • How I managed pacing, fueling, and hydration with zero cramps (until I didn't) • The elevation traps most runners underestimate in Philly • Why "middle mile mindset...

Should you run or walk with a weighted vest to get stronger or faster? Or is it just another social media fitness fad that can lead to injury?

In this episode, Dr. Duane Scotti sits down with Coach Cat from the Spark Healthy Runner team to break down the science behind weighted vest training for runners.

Together, they uncover what fitness influencers often get wrong and explain when (and how) a weighted vest might actually be helpful — and when it can do more harm than good.

You'll learn:

- Whether weighted ve...

[Download] the Ultimate Guide to Mastering Your Marathon Feeling Strong

Are you unintentionally sabotaging your marathon with fueling mistakes? You're not alone. Most runners over 40 struggle with energy crashes, GI issues, cramping, or bonking — and it has nothing to do with fitness and everything to do with fueling.

In this episode, I'm joined by sports nutritionist, exercise physiologist, and speaker Jenn Giles, who specializes in marathon fueling for masters runners. Together, we break down the most common marathon nutrition mistakes and exactly how to fuel smarter so you can run strong from start to finish.

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

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 t...

Want to keep running strong for decades — without dealing with the same nagging injuries?

In this powerful conversation, I sat down with Coach Sara Manderscheid on the Elevate Your Running Podcast to talk all about how to make running a lifelong pursuit.

We dive deep into:

- How to adapt your training as you age so you can stay strong and confident in every season of life

- Why strength and plyometric work are non-negotiable for injury prevention

- How to tell the difference between "normal" soreness and red fl...

Do you find yourself running the same loop over and over… and getting bored? In this episode, Coach Duane sits down with coach Lufeng Zou from our Spark Healthy Runner team to uncover the secret to keeping running exciting, purposeful, and fun through smart route planning.

You'll learn the 3 types of running routes every runner needs:

- Routine Runs — familiar loops that make recovery days stress-free

- Workout Routes — purposeful paths for speedwork, hills, and long runs

- Exploration Runs — fun adventures (yes, even Strava Art 🎨) that bring joy back to run...

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

Back-to-back world majors — Chicago and NYC — just three weeks apart. How can you train, recover, and show up strong for both without breaking down?

In this episode, I sit down with returning guest Rhonda Hunt — run coach, personal trainer, lululemon ambassador, Hyrox coach, and expert in the physiology of menopause. Rhonda is an incredible leader and inspiration for women chasing big running goals beyond menopause, and she's here to share how she's preparing to tackle Chicago and NYC back-to-back.

You'll learn: - How to...

[Download] 6-Step Plan to Grow in Your Running Journey

Most runners skip one of the simplest, fastest ways to get quicker, smoother, and more injury-resistant — strides.

In this episode of the Healthy Runner Podcast, Dr. Duane Scotti breaks down everything you need to know about strides — the most underrated tool in your running toolbox.

Whether you're chasing a marathon PR, training for your first 5K, or just want to make running feel easier, strides can change the game.

You'll learn:

-What strides actually are (and what they are NOT)

[Download] The Ultimate Recovery Guide for Runners

Are you over 40 and feeling like recovery takes longer than it used to? Struggling with lingering aches, slower bounce-backs, or training fatigue that just won't quit?

You're not alone — and you don't have to settle for feeling "past your prime."

In this episode of the Healthy Runner Podcast, Dr. Duane Scotti is joined by Coach Sara Manderscheid, founder of Elevate Your Running Coaching in Boulder, Colorado, to uncover 5 essential recovery secrets every masters runner needs to know.

Together, they break down what recovery really lo...

[Download] The Ultimate Achilles Guide for Runners

Still dealing with stubborn Achilles pain — even after trying rest, PT, or all the "right" exercises?

You're not alone… and chances are, you might be making one of the most common mistakes that's actually stopping your tendon from healing.

In this special Q&A episode, Dr. Duane Scotti answers your most asked questions about insertional vs. mid-portion Achilles tendonitis, running with pain, heel drops, shoes, recovery timelines, and more.

- Should you stop running completely? - Are heel drops hurting or helping? - How ofte...

Ever felt like you did everything right in your training — strength work, recovery, stretching, sleep — and still got injured? You're not alone… and it's not your fault.

In this powerful episode of the Healthy Runner Podcast, I'm joined by Dr. Victoria Sekely — a fellow running physical therapist and coach — to unpack the real truth about running injuries that social media often leaves out.

We dive deep into:

✅ Why runners still get injured even when they follow "perfect" plans

✅ How social media sets unrealistic expectations around injury prevention

✅ The hidden danger of perfec...

Become a member of Healthy Runner Academy here!

Tired of stretching, foam rolling, or buying new shoes — only to still end up injured?

In this episode, Dr. Duane Scotti pulls back the curtain on the real system that helps adult runners stay strong, consistent, and injury-free. You'll learn the exact 5-stage framework used inside the Healthy Runner Program to prevent injuries before they start — so you can train smarter, avoid setbacks, and hit your race goals with confidence.

Whether you're starting fresh, bouncing back from an injury, or chasing a new PR… this system...

[Download] The Ultimate Achilles Guide for Runners

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.

Join Team 26.2 before it's too late!

🏃‍♂️ Ready to run your strongest marathon yet? In this special episode, Coach Duane shares an exciting announcement: Team 26.2, the only group marathon training program built for lifelong injury-free running, is officially open — but only for 5 days!

If you're tired of nagging injuries, confused by cookie-cutter training plans, or just want to feel confident heading into your next marathon… this is for you.

Team 26.2 is designed specifically for adult runners who want to train smarter, stay healthy, and finally reach their marathon goals with structure, support, and strength.

Inside...

Apply for Marathon Strong Coaching here (limited spots)!

Are you tired of injuries derailing your marathon dreams? You're not alone—70% of runners get injured during marathon training. But it doesn't have to be that way.

In this game-changing episode, Dr. Duane Scotti—physical therapist, running coach, and founder of Spark Healthy Runner—shares the proven 6-step framework he's used to help thousands of runners train smart, stay strong, and cross the 26.2 finish line pain-free.

Whether you're a first-time marathoner or a seasoned runner who's been stuck in the injury cycle, this episode will show y...