270. 5-Minute Self Care Routines to Boost Your Running Performance with Tia Graham
Release Date: 04/17/2025
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
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
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
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
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)
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
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
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...
info_outline[Download] The Ultimate Recovery Guide for Runners
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 Arrive At Happy and The Calm Working Moms Collective. 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 allowing you to grow in your running journey!
Tia shares her expertise in optimizing self care and provides you with 10 self-care strategies that you can do in 5 minutes or less even if you’re a busy runner always on the go!
Download Tia’s 30 Self-Care Practices Playbook here!
Listen to my previous episode on the Ultimate Recovery Guide for Running here!
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!
Follow along with my 25 minute strength training routine for runners here!
There are 6-steps to growing as a runner and recovery 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 balance recovery so you can 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 recovery from running to prevent injuries? Neuro Stick, Recovery Ball, recovery socks and toe splays from Naboso!
Naboso’s products stimulate your nerves to improve circulation and allow your tissues to heal from running.
Click here and use code HEALTHYRUNNER for 20% off your entire Naboso order!
Connect with Tia Graham:
-Instagram - @tia.e.graham & @arriveathappy
Connect with Dr. Duane:
- Instagram - @sparkhealthyrunner
- Join Our Healthy Runner Facebook Community
- Subscribe to our YouTube Channel
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