313. Marathon Travel & Recovery: How to Arrive Fresh and Recover Faster
Release Date: 10/28/2026
313. Marathon Travel & Recovery: How to Arrive Fresh and Recover Faster
Healthy Runner Podcast
Traveling for a marathon? ✈️ Don't let long flights, heavy legs, poor sleep, or travel fatigue sabotage the months of training you've put in! Whether you're heading to NYC, Philadelphia, Indianapolis, or Disney for Marathon Weekend, how you travel before your race and recover afterward can make a big difference in how you feel. In this episode of the Healthy Runner Podcast, Dr. Duane Scotti, physical therapist, running coach, and 9-time marathoner, shares practical, science-backed marathon travel and recovery tips to help you arrive feeling fresh, race strong, and recover smarter. You'll...
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312. Travel Nutrition for Runners: What to Eat When Traveling for a Race with Claire Shorenstein, RD, CSSD
Healthy Runner Podcast
✈️ Traveling for a marathon or half marathon? Don't let poor nutrition derail months of hard work before you even reach the starting line! You've spent months training, dialing in your fueling strategy, and preparing for race day. But what happens when airports, long flights, unfamiliar restaurants, and changes to your normal routine throw your nutrition plan off track? In this episode of the Healthy Runner Podcast, Dr. Duane Scotti is joined by Claire Shorenstein, MS, RD, CSSD, a distance runner, board-certified Sports Dietitian, and founder of Eat for Endurance, to share practical travel...
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311. Do THIS After Every Race (Most Runners Skip It!) - Post Race Reflection
Healthy Runner Podcast
🎁 FREE Post Race Reflection Worksheet → Your finish time tells you how fast you ran. Your reflection tells you how you can GROW! After finishing my 9th marathon at Wineglass, just 2 minutes shy of my PR, I discovered something powerful. Even though I missed my traditional marathon PR, I actually ran an AGE-GRADED PR at 46! And it reminded me why EVERY runner should take the time to reflect after a race. In this episode of the Healthy Runner Podcast, I'm walking you through 5 post race reflection questions to help you celebrate your wins, learn from your challenges, and become a stronger,...
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310. How to Race Your Best Marathon with Peter Bromka
Healthy Runner Podcast
FREE Marathon Training Guide: Train Smarter & Race Strong → You can be in the best shape of your life and still miss your marathon goal if you don’t execute properly on race day. So how do you take months of training and turn that fitness into your best possible marathon? In this episode of the Healthy Runner Podcast, I sit down with 2:19 marathoner, running coach, and writer Peter Bromka to break down how to race your marathon for peak performance. Peter shares lessons from years of racing, coaching, studying, and writing about the marathon. He also includes why this distance is so...
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309. Tapering 101: How to Taper Before a Half Marathon or Marathon
Healthy Runner Podcast
FREE Marathon Training Guide: Train Smarter & Race Strong → Are you a few weeks away from your half marathon or marathon and suddenly wondering if you’re running too little? Welcome to the taper crazies! After months of long runs, speed workouts, and strength training, reducing your training before race day can feel completely backwards. You may start wondering if you’re losing fitness, whether you should squeeze in one more long run, or why your legs suddenly feel heavy. But here’s the key: You don’t get faster during your taper by squeezing in more fitness. You get faster by...
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308. Carb Loading Before a Marathon: What Most Runners Get Wrong with Brooke Czarnecki, RDN, LD
Healthy Runner Podcast
Are you carb loading correctly before your marathon, or could your nutrition strategy be setting you up to hit the dreaded wall at mile 20? If you think carb loading means eating a giant bowl of pasta the night before your race, you're not alone! But proper marathon carb loading involves much more than one big meal. In this episode of the Healthy Runner Podcast, Dr. Duane Scotti sits down with registered dietitian and endurance sports nutrition expert from our team to break down exactly how to carb load before a marathon or half marathon. You'll learn when to start carb loading, what foods...
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307. 3 Common Marathon Injuries: How to Treat Them Without Giving Up Running with Carolyn Coffin
Healthy Runner Podcast
What happens when your hamstring, IT band, or Achilles starts hurting in the middle of marathon training? Do you really need to stop running completely? Not necessarily! In Episode 307 of the Healthy Runner Podcast, I’m sharing an insightful conversation I had with Carolyn Coffin from the Inspired Soles Podcast about 3 of the most common injuries that can derail marathon training and what you can actually do about them without automatically giving up running. We take a deep dive into: 🏃🏻♀️ Proximal hamstring tendinopathy: Why stretching that nagging pain near your sit bone may...
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306. How to Train for Disney Marathon Weekend: 5 Mistakes Runners Make with Coach Whitney LaCombe
Healthy Runner Podcast
Training for RunDisney? and learn how to train for the entire Disney experience…not just the miles 🏰🔋 Are you training for Disney Marathon Weekend like you would for any other marathon? That could be one of the biggest mistakes you make. Disney Marathon Weekend isn't just about covering 26.2 miles. Between the early wake-ups, standing in corrals, walking through the parks, Florida weather, and for Goofy and Dopey runners… racing on back-to-back days, your body has to handle much more than the mileage on your training plan! In this episode of the Healthy Runner Podcast, I’m...
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305. What Jon Levitt Learned from 850,000 Runners About Running After 40
Healthy Runner Podcast
Have you ever wondered if you can keep running (not just through this season) but for the rest of your life? If you're over 40 and you've started questioning whether your body can keep up, this episode is for you. Joining me today is Jon Levitt, host of the popular For The Long Run podcast, where he's spent years interviewing some of the world's best runners, coaches, sports scientists, and researchers to answer one big question: What does it actually take to achieve sustainable excellence? Through conversations reaching more than 850,000 runners every month, Jon has uncovered the common...
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304. Disney Marathon Training: The Strength Work Most Runners Skip
Healthy Runner Podcast
Training for RunDisney? and learn how to train for the entire Disney experience…not just the miles 🏰🔋 Disney Marathon Weekend isn't just a marathon… it's one of the most unique endurance events you'll ever train for. Between miles on unforgiving concrete, long days walking through the parks, early morning wake-ups, and for many runners, back-to-back races like Goofy and Dopey, your body needs more than just a running plan. It needs a strength plan. In this episode, Dr. Duane Scotti, running physical therapist, running coach, and two-time Dopey finisher, shares the exact 20-week...
info_outlineTraveling for a marathon? ✈️ Don't let long flights, heavy legs, poor sleep, or travel fatigue sabotage the months of training you've put in!
Whether you're heading to NYC, Philadelphia, Indianapolis, or Disney for Marathon Weekend, how you travel before your race and recover afterward can make a big difference in how you feel.
In this episode of the Healthy Runner Podcast, Dr. Duane Scotti, physical therapist, running coach, and 9-time marathoner, shares practical, science-backed marathon travel and recovery tips to help you arrive feeling fresh, race strong, and recover smarter.
You'll also learn what the research REALLY says about compression socks for runners, including how graduated compression supports blood flow, helps reduce leg swelling during travel, and what we actually know about post-run muscle recovery.
In this episode, you'll learn:
✈️ Why prolonged sitting during travel can leave your legs feeling heavy and stiff before race day
🧦 How compression socks work and what scientific research says about circulation, swelling, and recovery
🏃🏻♂️ Simple ways to keep your legs moving and support circulation during long flights and car rides
😴 How to manage sleep, hydration, fueling, and walking during destination marathon race week
🏅 What to do immediately after crossing the marathon finish line to support recovery
🚗 How to travel home after a marathon without adding unnecessary fatigue
📝 Why post-race reflection is an important part of becoming a stronger, more confident runner
FREE RESOURCE: Post-Race Reflection Worksheet 📝
Your race doesn't end at the finish line! Download my FREE Post-Race Reflection Worksheet to discover five important questions every runner should ask after a race.
👉🏼https://learn.sparkhealthyrunner.com/reflection
Remember, recovery isn't just about what you do after running. It's about creating the right habits before, during, and after race weekend so your body can adapt, stay healthy, and keep running strong.
Heading to NYC this weekend? I’d love to meet up! Here is where to find me:
Friday morning: the expo
Friday afternoon: “Arriving Ready” with CEP at Fleet Feet Brooklyn RSVP here
💪🏼 Ready to Run Stronger, Recover Smarter & Stay Healthy?
You've put in the miles and worked hard to prepare for race day. But staying healthy, recovering well, and running consistently takes more than just following a training plan!
Whether you're preparing for your next destination marathon, struggling with lingering soreness, or looking to build strength so you can keep running for years to come, we're here to help!
Find the level of support that’s right for you:
Healthy Runner Academy: Build your running foundation with structured strength training, running education, and a supportive community.
1:1 Healthy Runner Coaching: Get an individualized running and strength training plan, ongoing feedback, and personalized guidance to help you work toward your next running goal.
Because the goal isn't just to finish your next race. It's to stay healthy and keep running strong for years to come!
🎧 Listen Next
Episode 253: How to Strengthen Your Body for Better Running
Learn how to build a stronger foundation during your base-building period between races.
Grab your FREE Marathon Training Guide Here!
A big thanks to CEP for your support for this episode!
Healthy Runner listeners get 15% off their entire order when shopping CEP Running online through November 15!
Shop CEP Running or enter code LRL-NYC-15 at checkout.
Offer ends November 16, 2026, at 3:00AM EST. Limit one use per customer. Cannot be combined with other discounts.
👋🏼 New here?
I’m Dr. Duane Scotti, former physical therapy professor turned full-time running coach, running physical therapist, and 9x marathoner 🏅
I help everyday runners stop nagging injuries, get stronger, and finally feel confident in their training by blending rehab-level expertise with performance training.
If you found this helpful, make sure to follow the Healthy Runner Podcast and share this episode with a runner who needs to hear it.
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