271. Foam Rollers, Ice Baths, and Ultra Training?! Your Top Running Questions Answered
Release Date: 05/01/2025
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_outlineDownload 7 Recovery Tips for Running here!
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, you can submit your question using this link!
The following questions were answered and I cover even more during this fun and informative episode!
- How to transition from treadmill running to road running
- Best strategy when the first half of the race is all downhill
- Average pace when running an ultra marathon
- Strength training for ultra marathons
- What exercise is most important in keeping runners running
- How to build muscle in the quads after meniscus repair surgery
- How much treadmill running should I do to maintain cardio fitness as a part time runner
- Partial plantar fascia tear vs. plantar fasciitis rehab
- Foam roller versus massage gun
- Compression socks
- Do ice baths really work
- Best running gear: sunglasses, hand held water bottles, and sports bras
- Duane’s favorite holiday, disney character, dream race, and my personal fight mantras
Listen to my previous episode answering your running injury and recovery questions here!
Listen to my previous episode on foam rolling here!
[Download] Plantar Fasciitis FREE E-book
Learn my 7 foam rolling exercises to optimize your running recovery 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 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 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
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