189. Why Adding Spice to your Long Runs is a Game-Changer with Coach Lu
Release Date: 08/17/2023
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
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
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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269. Half Marathon Race Day: Your Ultimate Guide to Success with Coach Whitney LaCombe
Healthy Runner Podcast
Have you been half marathon training and you’re worried that you won’t be ready for success for your big race day? Race day can be both exciting and nerve-wracking, but with the right strategies, you can set yourself up for success! Coach from our team is back on the podcast to share her proven half 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 half marathon with pre-race rituals to pacing tips, ensuring you cross that finish line with confidence and a...
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268. What Your Doctor Doesn’t Tell You About Running With Knee Pain with Dr. Duane Scotti
Healthy Runner Podcast
The Truth About Running & Knee Pain - What Your Doctor Might Not Tell You! Are you sidelining your runs because of nagging knee pain? Have you been told that running will wear down your joints and lead to arthritis? You’re not alone…but what if I told you that advice might not be the whole story? In this episode, we’re uncovering the hidden truths about running and knee pain that your doctor might not have shared. We’ll bust common myths about arthritis, marathon training, and joint health—backed by science and real-life stories from runners just like you. What...
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267. Too Busy to Train? How to Run & Race with Limited Time with Coach Cat
Healthy Runner Podcast
Think you don’t have enough time to train for a race? Between work, family, and all the little things life throws at us—laundry, kids’ activities, social events—it can feel impossible to fit in consistent running. But here’s the truth: You can train smarter, set realistic goals, and make progress—even with a packed schedule. In this episode, we're breaking down the mindset shifts, planning strategies, and key training adjustments you need to grow as a runner without burning out. from our Spark Healthy Runner team is going to share how she balances training for ultra...
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266. Just Signed Up for the Dopey Challenge? Here’s EXACTLY What to Do Next!
Healthy Runner Podcast
You did it — you signed up for the Run Disney Dopey Challenge! Now reality is setting in… 48.6 miles over four days is no joke, and you might be wondering… Where do I even start with training?...How do I prevent injuries along the way?...What if I don’t have enough time to train? In this episode, I’m breaking down the key steps you need to take NOW (not in June) to set yourself up for success. You’ll hear inspiring stories from runners just like you who overcame injuries, built strength, and finished Dopey feeling strong and pain-free. From...
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265. Kickstart Your Half Marathon Training with this Blueprint!
Healthy Runner Podcast
Thinking about running a half marathon but not sure where to start? Feeling overwhelmed by training plans, injuries, the right exercises or just making it to race day feeling strong? Don’t worry—I’ve got you covered! In this episode, I’m breaking down exactly how to train smarter, avoid injuries, and build the endurance you need to crush your half marathon goal. Our runners have actually been using this blueprint for years to start half marathon training and stick with it so they could improve their health and feel better not only...
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264. How to Overcome Fear as a Runner so You Can Reach Peak Performance with Rebecca Doring
Healthy Runner Podcast
Are you a runner who feels held back by fear? Whether it's the fear of failure, injury, or simply not being good enough, you're not alone. In this episode, we’ll explore powerful strategies to conquer those fears and unlock your true potential in your running journey. Rebecca Doring is not only an ultra runner but she is an Inner Critic Coach, Meditation Teacher, and Chromatic Yoga Teacher, and the host of the Inner Critic Freedom Podcast helping wellness professionals and enthusiasts alike rise above imposter syndrome. She specializes in making intangible concepts...
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263. Get READY for Your FIRST Half Marathon with Coach LaToya Felton
Healthy Runner Podcast
Did you know that 2 million people completed a half marathon last year? Imagine being part of that community! Many first-time runners feel overwhelmed by the idea of running 13.1 miles, often unsure where to start or how to stay motivated. In this episode, you’ll learn everything you need to prepare for your first half marathon, from choosing the right plan to the best strength training during half marathon training. Our comprehensive half marathon training for beginners will set you up for success to conquer YOUR FIRST Half Marathon! Coach from our coaching...
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[Download] Marathon Training Blueprint
Are you tired of the same monotonous long runs? Do you ever feel like your training needs a little something extra to keep you motivated and excited? Are you not only looking to finish that half marathon or marathon but looking to finish fast?
Look no further! We have the solution for you to transform your long runs with a touch of spice!
In this episode, coach Lufeng Zou from our Spark Healthy Runner coaching team will spice up your long runs with a touch of flavor!
We will introduce you to the revolutionary concept of adding a little spice to your training. Not only will it make your runs more exciting, but it will also provide you with numerous training benefits with an elevation in your current running fitness!
You know…spices are more than just ingredients for cooking. When added appropriately to your long runs, they possess powerful properties that can enhance your physical performance. Imagine running with increased endurance and stamina. Sounds amazing, right?
Not only will we discuss physical aspects, but we also will dive into the mental and emotional aspects of long-distance running with spice!
Whether you’re a seasoned runner looking for a change or a newer marathon runner looking to hit that PR for your second or third race, this episode is for you!
Don’t let your long runs become mundane. Embrace the excitement, variety, and flavor that we have in store for you. Get ready to spice up your running routine and take your long runs to the next level!
Learn this and more to inject freshness and excitement into your long-distance runs:
- What are long runs with spice
- Who should consider spicy long runs
- What are the benefits of long run workouts
- When should you add in long run workouts
- 3 types of long run variations
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:
Episode 164- What are Long Runs with Coach Whitney
Episode 174- Tempo Run Mastery with coach Cat
Get all of coach Lu’s previous episodes as well as his full bio here
Want the structured 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:
A big thanks to the Amino Company for your support for this episode!
If you have seen my long run “spicy” 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 coach Lu:
- Follow coach Lu on Instagram
- Email: [email protected]
- Healthy Runner Facebook Community
Connect with Dr. Duane:
- Instagram - @sparkhealthyrunner
- Join Our Healthy Runner Facebook Community
- Subscribe to our YouTube Channel
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