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118. Race Day Prep! 10 MUST DO TIPS with Coach Whitney

Healthy Runner Podcast

Release Date: 04/07/2022

278. The 5-Step Injury Prevention System Every Runner Needs with Dr. Duane Scotti show art 278. The 5-Step Injury Prevention System Every Runner Needs with Dr. Duane Scotti

Healthy Runner Podcast

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 works because it evolves with you. 🎯 What You’ll Learn: ...

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

Healthy Runner Podcast

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 , 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,...

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Team 26.2 Is OPEN - Why You Need to Join Before It’s Gone show art Team 26.2 Is OPEN - Why You Need to Join Before It’s Gone

Healthy Runner Podcast

🏃‍♂️ 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....

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276. Injury-Free Marathon Training: 6 Proven Steps Every Runner Should Know with Dr. Duane Scotti show art 276. Injury-Free Marathon Training: 6 Proven Steps Every Runner Should Know with Dr. Duane Scotti

Healthy Runner Podcast

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 you exactly what it takes to stay...

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275. Sub-3 Marathon Training Plan: Mileage, Pacing, and Strategy with Coach Lufeng Zou show art 275. Sub-3 Marathon Training Plan: Mileage, Pacing, and Strategy with Coach Lufeng Zou

Healthy Runner Podcast

  Think running a sub-3 marathon is only for elite athletes? Think again. Whether you're a fast-track competitor, an ultra runner looking to pivot, or a dedicated recreational runner — cracking that 3-hour barrier is possible… with the right plan.    In this episode, our marathon training expert, coach from our Spark Healthy Runner coaching team breaks down the exact fitness benchmarks, weekly mileage, and key training strategies you need to finally make that sub-3 dream a reality — plus 6 game-changing training tips and 5 in-race tactics that separate the runners who...

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274. The One Mistake That Sabotaged My Marathon (So You Don’t Make It Too) show art 274. The One Mistake That Sabotaged My Marathon (So You Don’t Make It Too)

Healthy Runner Podcast

Ever trained harder than ever for a marathon — nailed every long run, crushed the speed work, felt stronger than ever — only to have race day fall apart? That’s exactly what happened during my 5th marathon at the Steel Rail Marathon. I made one key mistake that completely sabotaged my race… and it had nothing to do with how fit I was. In this episode, I’m sharing what went wrong, why it happened, and how you can avoid making the same costly error — especially if you’re chasing a PR, qualifying time, or just want to run strong and healthy to the finish. 👉 If you believe more...

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273. Stronger Strides: 3 Game-Changing Strength Tips for Marathon Runners with Dr. Duane Scotti show art 273. Stronger Strides: 3 Game-Changing Strength Tips for Marathon Runners with Dr. Duane Scotti

Healthy Runner Podcast

Struggling to get stronger without sabotaging your marathon training? You’re not alone—and you don’t have to choose between getting faster or staying injury-free. In this episode, we’re breaking down 3 game-changing strength training strategies that will finally help you train smarter, not harder. Whether you're aiming for a personal best or just want to finish strong without aches and setbacks, these are the tools most runners are missing. You’ll learn: 💪 The essential strength moves every distance runner should be doing (no more guesswork). 🛡️ The exact injury-prevention...

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272. Fuel Smarter, Run Stronger: Your Top Running Nutrition Questions Answered with Brooke Czarnecki, RDN, LD show art 272. Fuel Smarter, Run Stronger: Your Top Running Nutrition Questions Answered with Brooke Czarnecki, RDN, LD

Healthy Runner Podcast

Can you run a half marathon on potatoes instead of gels? Should you eat before a 5 a.m. run? What the heck should you eat after a hard 5K and before a cooldown? In this listener-powered Q&A episode, from our team tackles all the questions runners are actually asking — from ideal running weight and fueling clean to protein confusion, hydration tips, and supplement breakdowns. We cover: ✔️ Real food vs. gels for long runs ✔️ Fueling for shorter efforts like 5Ks ✔️ Protein timing and how it changes based on training ✔️ Thoughts on Nuun vs. LMNT electrolytes ✔️...

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271. Foam Rollers, Ice Baths, and Ultra Training?! Your Top Running Questions Answered show art 271. Foam Rollers, Ice Baths, and Ultra Training?! Your Top Running Questions Answered

Healthy Runner Podcast

You asked... and I’m answering! From treadmill-to-road transitions, downhill race strategies, ultra marathon pacing, to foam rollers vs massage guns — I’m tackling all your running questions, head-on. Whether you’re bouncing back from injury, training for your first ultra, or just wondering if ice baths actually work — I’ve got you covered. And hey… if you stick around ‘til the end, I’m sharing my favorite holiday, Disney character, dream race, AND my personal fight mantras that keep me going when things get tough. If you want your question answered on the next one of these,...

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270. 5-Minute Self Care Routines to Boost Your Running Performance with Tia Graham show art 270. 5-Minute Self Care Routines to Boost Your Running Performance with Tia Graham

Healthy Runner Podcast

  Are you feeling worn out but short on time? In just five minutes, you can recharge your body and mind with these quick self-care practices designed specifically for busy runners like you. Let’s dive in and discover how to boost your energy and keep your running game strong!   Tia Graham who is a bestselling author, keynote and TED speaker, and Founder of and . She has certifications in applied neuroscience, positive psychology, coaching, and she is a Certified Chief Happiness Officer. Self care practices are essential for proper recovery as a runner and is a key step in...

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More Episodes

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:

 

 

Connect with Dr. Duane:

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