Healthy Runner Podcast
Duane Scotti: Physical therapist, runner, and podcaster
[Download] The Ultimate Achilles Guide for Runners
Achilles tendonitis treatment exercises don't matter if you are running in the wrong shoes. Dr. Duane Scotti shares 4 key features to look for when shopping for the right running shoe to run pain free!
In this episode you will learn…
- What heel drop is best for achilles pain
- Running shoe heel counter cushioning for achilles tendonitis
- Runners guide for achilles tendonitis treatment
- What is heel counter stiffness
- Running shoe heel counter height
- What shoe to avoid with achilles tendonitis
- Will I ever run again with achilles tendonitis
Whether you have the classic midportion achilles tendinopathy or insertional achilles tendonitis…
Whether you are an experienced marathon runner or a beginner runner and are feeling pain and stiffness along the achilles tendon in the morning that worsens with running hills or going down stairs and you have tried icing, resting (stop running) and taking some anti inflammatory medication and you are frustrated that your pain keeps coming back whenever you try to run faster or build back those long runs again this episode is for you!
The best part is that if you find that right shoe that has all of the 4 features I am going to share with you, you won’t have to stop running and take 4 weeks off to “rehab” your achilles. You can actually stay running and heal from this injury!
Return to Running Program without Achilles Pain here
[Download] Recovery Blueprint here
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)
Listen to my previous episode on why your tendon hurts when you run 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 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 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 Dr. Duane:
- Instagram - @sparkhealthyrunner
- Join Our Healthy Runner Facebook Community
- Subscribe to our YouTube Channel
- duane@sparkhealthyrunner.com
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[Download] How to Run Injury Free (6 Steps)
How to avoid the most common running injuries! From patellofemoral pain syndrome (runner’s knee) and IT band syndrome to shin splints and plantar fasciitis, Dr. Duane sits down with Dr. Mani Alavi from the Adaptation by Fire Podcast to share practical strategies to keep you running strong so you can enjoy injury free lifelong running.
Dr. Scotti also debunks the myth that running damages the knees and highlights why a dynamic warm-up routine is essential for priming your body before hitting the pavement. Whether you're a new runner or a seasoned marathoner, this episode is packed with actionable advice to help you avoid injuries and enjoy your runs.
We chat about all of this and more in this episode!
- Patellofemoral pain syndrome (runner's knee) and why you don’t need to stop running
- IT band syndrome and treatment strategies
- Shin splints and plantar fasciitis
- The role of hip and glute strength in injury prevention
- The importance of foot health and proper progression with running
- Myths about running and knee damage
Dr. Mani Alavi 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.
Download Dr. Scotti’s Free resources on Runner’s Knee, IT band Syndrome, Shin Splints, and Plantar Fasciitis
Want the structured run, strength, nutrition guidance on how to improve in your running journey with full accountability and support from our team to run without injuries? Learn more about our program here
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 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. Mani Alavi:
Email Doctor.apma@gmail.com
Listen to Adaptation by Fire Podcast on Spotify
Listen to Adaptation by Fire Podcast on Apple
Instagram @fit.erdoc
Connect with Dr. Duane:
- Instagram - @sparkhealthyrunner
- Join Our Healthy Runner Facebook Community
- Subscribe to our YouTube Channel
- duane@sparkhealthyrunner.com
Listen & Subscribe:
[Download] Nutrition Blueprint
Here’s how to avoid stomach issues while running!
Do you struggle with runners' trots, nausea, vomiting, bloating, or abdominal discomfort during hard effort runs or races?
In this episode, coach Brooke Czarnecki, RDN from our Spark Healthy Runner team provides tips on how to avoid these common gastrointestinal issues while running!
We cover all of this and more in this super informative episode!
-Most common GI issues in runners
-What causes runner's trots
-Causes of nausea during a run
-Why does running make IBS worse
-What is GI map testing
-Misconceptions about GI issues
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
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 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 Brooke:
- Instagram: @intentfulnutrition
- Email: intentfulnutrition@gmail.com
- 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
- duane@sparkhealthyrunner.com
Listen & Subscribe:
[Download] Return to Running after Injury Program
For the first time in my 13 year adult onset running journey, I didn’t run for 6 weeks!
The longest time I ever went without running was 10 days after the cape cod marathon last year to allow for full recovery.
The longest time I ever needed to recover from an injury without running was 3 days!
No, I didn’t get lazy or burnt out from running but I suffered my first running injury that forced me to shut down running completely for 42 days!
Let’s be honest… Not running and doing the thing you love just sucks!
However, with the right mindset, injury recovery, and return to running strategy you can conquer your injury and not go stir crazy without running!
In this episode, I wanted to share with you…
- Why I didn’t run for 6 weeks
- My foot injury diagnosis and recovery process
- Returning to running after injury lessons
Whether you're currently not running due to an injury or you’ve just gotten back into running from an injury, my 7 tips for how to safely return to running after injury will allow you to go from setback to comeback!
These essential steps for returning to running post-injury will not only get you back on your feet allowing your body to get stronger for running but also strengthen your mind!
Listen to my previous episode on my full running story here
Listen to my previous episode on 3 lessons learned from NOT hitting my Half Marathon Goal here
Listen to my previous episode with Mary who overcame a hamstring injury to get back to running and conquer the NYC marathon!
Download my FREE E-book on Plantar Fasciitis
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 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 training so you can get back into running without any injury? 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 what I used to recover from my foot injury to strengthen my feet for running? 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 Dr. Duane:
- Instagram - @sparkhealthyrunner
- Join Our Healthy Runner Facebook Community
- Subscribe to our YouTube Channel
- duane@sparkhealthyrunner.com
Listen & Subscribe:
Happy world mental health day! One of the easiest ways to improve your running is to focus on mental health! The relationship between running and mental health can be complicated and that is why I have an expert with me here today to tackle this very topic!
Sarah Strong is a Licensed Clinical Social Worker, certified running coach, accomplished ultrarunner and mom. She is passionate about helping athletes prioritize mental health and mental training as much as physical health and training.
Mental health is so much more than going for “therapy” and maintaining strong mental health is key for growth within your running journey!
Sarah shares her expertise in the following topics during this empowering episode!
- Does running help with mental health
- Is running a form of therapy
- How does stress affect a runner’s body
- How do we manage stress and mitigate negative impacts
- Coping strategies for stress
- Self care for mental health
- What can a runner do now to prepare for an injury in the future
- What does world mental health day mean to Sarah
- Misconception about mental health
Listen to my previous episode about meditation and running here!
Listen to my previous episode on self care tips for runners here!
Listen to my previous episode about why I quit my job to pursue my passion to improve my mental health here!
Listen to my previous episode about mantras and mental health strategies for race day here!
Follow along with my 25 minute strength training routine for runners here!
There are 6-steps to growing as a runner and mindset is one of them! Learn all six within this FREE e-book!
Want a stronger mind and 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 Sarah Strong:
Instagram: @the_trail_therapist
Website: https://mentalprep.thetrailtherapist.com/
Email: sarahjstrong@gmail.com
Connect with Dr. Duane:
- Instagram - @sparkhealthyrunner
- Join Our Healthy Runner Facebook Community
- Subscribe to our YouTube Channel
- duane@sparkhealthyrunner.com
Listen & Subscribe:
[Download] The Ultimate Achilles Guide for Runners
Achilles Tendon strengthening and loading exercises are an important part of the treatment plan for achilles tendonitis.
Dr. Duane Scotti shares how you can get rid of achilles pain to run pain free in 5 minutes!
In this episode you will learn…
- Dr. Duane’s best tips for achilles tendonitis treatment success
-The exact exercises that will only take 5 minutes out of your day
- What mistakes you need to avoid in fixing achilles tendonitis
- The one exercise that will help get rid of that stiff feeling at the beginning of a run
If you are a runner who is feeling pain and stiffness along the achilles tendon in the morning and it worsens with running hills or going down stairs and you have tried icing, resting (stop running) and taking some anti inflammatory medication and are ready to finally get rid of your achilles pain for good then this episode is for you!
Return to Running Program without Achilles Pain here
[Download] Recovery Blueprint here
Listen to my previous episode on why your tendon hurts when you run here
Listen to my previous episode on Achilles Tendonitis Treatment and Prevention 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 a run plan with full support and accountability to reach your highest potential for your training so you don’t get achilles tendinitis 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 foot health and recovery as a runner to prevent achilles tendonitis? 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
- duane@sparkhealthyrunner.com
Listen & Subscribe:
Are you constantly feeling anxious before a challenging workout or a race? Wondering if your digital screen is making it worse?
Today’s guest is Jennie Ketcham Crooks, who is a licensed clinical social worker, anxiety specialist and author of LOOK UP: The 30-Day Path to Digital Minimalism and Real Life Maximalism. The book guides readers through 30 consecutive days of evidence-based interventions for managing our out-of-control digital consumption to improve our meaningful real-world connections and better align our actions with our values.
As our digital overconsumption continues to be fed with the release of each shiny new gadget and screaming fast app, it’s becoming increasingly challenging to put down our screens and interact meaningfully with the world and people around us. This constant barrage of digital engagement negatively affects both the quality of our relationships and our mental health.
However, all hope is not lost; Jenny’s expertise gives us actionable ways to adjust our behavioral patterns toward healthier digital habits.
In this episode, we discuss how the relentless allure of digital screens throttles our creativity and heightens our anxiety, the concept of psychological inflexibility as the cornerstone of our digital habits, and how to develop more mindful behaviors around interacting with our devices.
If you are currently anxious or feel like you are spending way too much time in front of your screen and it's affecting your relationship with running or your personal relationships, this is the episode for you!
We cover these topics and so much more!
- Why Jennie felt compelled to address digital overconsumption
- Generalized anxiety disorder vs. performance anxiety
- The surprising impacts of digital overuse
- Mental health, interpersonal relationships and digital overuse
- Reducing digital clutter can spark more creativity
- LOOK UP: The 30-Day Path to Digital Minimalism and Real Life Maximalism book
- How does the 30-day challenge unfold and what are the rules?
- First step recommendation on limiting digital overuse
- Success stories who've transformed their relationship with their devices
- What does world mental health day mean to Jennie
- Misconception about anxiety
Listen to my previous episode about healthy mindset tips for runners here!
Listen to my previous episode about why I quit my job to pursue my passion without anxiety here!
Listen to my previous episode about mantras and mental health strategies for race day here!
Follow along with my 25 minute strength training routine for runners here!
There are 6-steps to growing as a runner and mindset is one of them! Learn all six within this FREE e-book!
Want a stronger mind and 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 and connect my mind to my body as a runner? Kinesis board and toe splays from Naboso.
Naboso’s 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 Jennie Ketcham Crooks:
- Instagram: @becomingjennie
- Website: https://westcoastanxiety.com/
- Facebook: https://www.facebook.com/jennie.ketcham
- Linkedin: https://www.linkedin.com/in/jennieketchamcrooks/
Connect with Dr. Duane:
- Instagram - @sparkhealthyrunner
- Join Our Healthy Runner Facebook Community
- Subscribe to our YouTube Channel
- duane@sparkhealthyrunner.com
Listen & Subscribe:
[Download] Marathon Training Guide
Have you been marathon training and you’re worried that you won’t be ready for success on your marathon race day?
Coach Whitney LaCombe from our Spark Healthy Runner team is back on the podcast to share her proven marathon strategies for race day success!
In this episode, coach Whitney and Dr. Duane Scotti dive into the ultimate race day strategy to help you master your marathon!
We'll provide valuable insights on how to make a race day plan, marathon pacing strategy, marathon nutrition, hydration, adjusting for adverse weather, and mental strategies to use during your marathon
Whether you're a seasoned marathoner or gearing up for your first 26.2 miles, this episode is packed with tips and tricks to ensure you cross that finish line strong and smiling. So lace up those running shoes, and let's get started!
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 how to pack for a destination marathon here
Listen to our previous episode on running gear for your marathon race here
Listen to my previous episode on mantras and mental strategies for your marathon here
Listen to my previous episode on marathon nutrition here
Listen to my previous episode on marathon hydration and electrolytes 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 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 coach Whitney:
- Instagram: @runwhitspark
- Email: whitney@sparkhealthyrunner.com
- Healthy Runner Facebook Community
Connect with Dr. Duane:
- Instagram - @sparkhealthyrunner
- Join Our Healthy Runner Facebook Community
- Subscribe to our YouTube Channel
- duane@sparkhealthyrunner.com
Listen & Subscribe:
[Download] Proximal Hamstring Tendinopathy E-book
Have you been battling a nagging injury like proximal hamstring tendinopathy and you have been trying to get faster but keep coming up short? If you are feeling lost and would really like to get a marathon personal best and qualify for the Boston Marathon then this is the episode for you!
Teresa was suffering with upper hamstring tendon pain for 10 years and tried all types of treatments but every time she tried to run to her capability the pain would come back which left her feeling defeated and frustrated.
If you have been diagnosed with PHT and you were told that you are getting too old for running or running is just not for you anymore then you will need to listen to Teresa’s inspiring story on how she went from struggling with chronic hamstring pain to running a marathon personal best and qualifying for the Boston Marathon!
I have had the pleasure to witness Teresa’s transformation firsthand as her running physical therapist and coach through our Spark Healthy Runner signature coaching program and Teresa (like so many of the clients I am fortunate enough to work with) not only got back to running pain free but got the guidance from coach Lu on our team to take her marathon training to the next level to get that BQ!
I genuinely enjoyed this conversation and reflection of 8 months of training with the Spark Healthy Runner coaching team. We talked about the following and so much more!
- Teresa’s Hamstring tendon pain for 10 years
- Failed half marathon attempts
- What helped most with getting pain free
- New York half marathon without hamstring pain
- Beginning marathon training with coach Lu
- Teresa runs a marathon PR and gets that BQ!
- What did Teresa learn most about herself during marathon training
- Words of wisdom for getting a marathon PR
- PHT recommendations
- What’s next in Teresa’s running journey
- Listen to my previous episode on understanding proximal hamstring pain in runners
- Listen to my previous episode on how this physician went from PHT to NYC marathon finisher!
- Watch how Lisa went from a hamstring injury to crushing a BQ in 16 weeks!
- Watch how Gretchen went from frustrated injured runner to getting her running life back
If you are a runner who is looking for an individualized proximal hamstring tendinopathy plan and want to run pain free then you can begin to work with Dr. Duane Scotti within our 1:1 signature Healthy Runner Coaching program here.
Get the full deep dive story on how Duane Scotti became a healthy runner by getting over PHT!
Want Dr. Duane to answer your question on the podcast? Submit questions here
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
- duane@sparkhealthyrunner.com
Listen & Subscribe:
Should you run through menopause? How does menopause affect your health and running?
The perimenopausal transition can create anxiety and fear in many runners who are wondering how it will impact their bodies and their fitness goals.
Menopause is a natural phase all female runners will go through during their life and it doesn’t need to signal the end of your running and health goals.
Today’s guest is Rhonda Hunt, who is a run coach, personal trainer, lululemon ambassador, and group fitness instructor and is an incredible human and inspirational leader for women crushing their running goals beyond menopause!
If you are currently going through menopause or know someone who is, this is one episode you don’t want to miss!
We cover these topics and so much more!
-
Rhonda’s fitness journey
-
Rhonda’s running journey
-
What Rhonda experienced going through menopause
-
What symptoms were most common with menopause
-
What does menopause fatigue feel like
-
Is running good for you during menopause
-
Lessons learned going through menopause
-
Misconception about running through menopause
Listen to my previous episode about why female runners are different here!
Listen to my previous episode about strength training 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 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 Rhonda Hunt:
- Instagram: @rhondahuntfitness
- Website: rhondahuntfitness.com
- Email: rhondahuntfitness@gmail.com
Connect with Dr. Duane:
- Instagram - @sparkhealthyrunner
- Join Our Healthy Runner Facebook Community
- Subscribe to our YouTube Channel
- duane@sparkhealthyrunner.com
Listen & Subscribe: