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

Healthy Runner Podcast

Release Date: 04/07/2022

137.  Marathon Nutrition, Hydration, and Electrolytes with Brooke Czarnecki, RDN show art 137. Marathon Nutrition, Hydration, and Electrolytes with Brooke Czarnecki, RDN

Healthy Runner Podcast

Guess who’s back…back again!  We are talking about how to properly fuel for your marathon!      Are you training for a marathon, or have you been fearful to sign up for one because you don’t know what or how much to eat or drink during a long run or race?   Our Healthy Runner Registered Dietitian, Brooke Czarnecki shares the best ways you can fuel your body so you can feel confident to toe the line on race day and avoid hitting that dreaded wall and “bonk”   If you have ever cramped up or had the Frankenstein walk to the finish line, this training...

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136.  Runners Should be Treated Differently with Dr. Duane Scotti show art 136. Runners Should be Treated Differently with Dr. Duane Scotti

Healthy Runner Podcast

Today, Duane is on the other side of the mic and is interviewed by Denny Krahe.  Duane shares his personal running journey and why runners should be treated differently.  He also shares how he has evolved professionally as a physical therapist who now exclusively helps runners through the Healthy Runner podcast and his signature coaching program.     Duane and Denny chat about:   - Being an adult onset runner    - The many benefits of running   - Running isn’t for everyone    - Specific training principles (beyond running)   -...

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135. Heart Rate Training with Denny Krahe show art 135. Heart Rate Training with Denny Krahe

Healthy Runner Podcast

Have you heard about heart rate training?  Do you want to know more about MAF training or how to slow down in order to get faster?  Denny Krahe is a Retired Athletic Trainer, CSCS, and full-time running coach/podcaster (Diz Runs Radio) and author of the book Be Ready on Race Day.    Denny will provide you a better understanding of heart rate training and why slowing down can be so beneficial to you as a runner!   In this episode you will learn if heart rate training is right for you and get the answers to these questions:  What is heart rate training?   What...

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134. 16 Week Marathon Training for Beginners with Coach LaToya show art 134. 16 Week Marathon Training for Beginners with Coach LaToya

Healthy Runner Podcast

Have you just committed and signed up for your first marathon?  Are you wondering how to run a marathon?    Or you could be marathoning for a while but don’t really know how to train properly and you are looking to run faster.     Looking to conquer the marathon and not get injured along the way?   Then this training is for you!  I have coach LaToya from our Healthy Runner coaching team here with me today and we are going to take the guesswork out for you and save you countless hours searching YouTube or Google on conquering marathon training for...

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133. How to Gain Mental Strength in Running and Life with Elizabeth Clor show art 133. How to Gain Mental Strength in Running and Life with Elizabeth Clor

Healthy Runner Podcast

Do you want to know how to break through mental barriers when running?  We are talking about gaining mental strength and how you can improve your mindset and decrease anxiety so you can get out of your own way in achieving your goals in not only running but in life!   If your mind has become your biggest obstacle with your running, then you will want to listen to this episode in which we discuss 8 key principles to overcome mental barriers.   Elizabeth Clor is a 31-time marathoner, 12x Boston Qualifier and author of the book I just finished reading yesterday, Boston Bound, which...

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132. How Francisco went from being stuck as a runner to getting a BQ! show art 132. How Francisco went from being stuck as a runner to getting a BQ!

Healthy Runner Podcast

Francisco started running 3 years ago at age 54 to lower his cholesterol so he didn’t have to take pills.  His health improved immediately and he also fell in love with running.     He hit PR’s early and often but then hit a plateau in his running and was even getting slower.  Like most new runners he was just running the same miles every day and didn’t know he should be strength training.   He was stuck on improving as a runner and needed some direction.   Listen in to hear this amazing journey of going from being stuck as a runner to getting a boston...

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131. How To Run With Your Dog With Coach Whitney & Healthy Runner Client Gretchen show art 131. How To Run With Your Dog With Coach Whitney & Healthy Runner Client Gretchen

Healthy Runner Podcast

Do you have a 4 legged friend? Have you wanted to run with them but you're unsure if it's the right choice for you or exactly how to go about it?  This week, Coach Whitney takes over for Dr. Scotti and hosts episode 131 with guest Gretchen from our Healthy Runner Coaching Program to discuss all things pup and runner related!  They will discuss : Is it OK to run with your dog? How can I safely run with my dog? How many miles can I run with my dog? Can I run with my dog on a leash? and so much more!  Make sure to check out this episode and get all your tips for running with your...

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130. Runner’s Knee Success Story with Healthy Runner Client Lindsay show art 130. Runner’s Knee Success Story with Healthy Runner Client Lindsay

Healthy Runner Podcast

Are you a runner who gets achy knee pain when you run up hills, go down stairs, squat, and go to stand up after sitting at your desk for a couple of hours?   Have you been frustrated in the past that whenever you try to increase your speed or increase your distance you get injured and stop running because of knee pain?    You may have started reading about Runner’s Knee and thought you should just ice, rest (stop running), and do some stretches…   In this episode, Duane interviews Healthy Runner coaching client Lindsay who shares her success story of not only getting...

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129. Ask Duane!  Your Running Questions Answered show art 129. Ask Duane! Your Running Questions Answered

Healthy Runner Podcast

Do you have a burning question you're dying to have answered by our founder and run coach?  Have you been waiting to hear Duane on the other side of the mic?  This episode is for you! Today we are flipping the script just like we did in Episode 100 of The Healthy Runner Podcast and having our behind the scenes podcast editor, Allie Eldridge, host the episode and interview the man himself, Dr. Duane Scotti!  Duane will answer questions about everything from dealing with a runny nose during your runs to his favorite place to vacation, answering all the questions from runners just...

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128. Half Marathon Training Lessons Learned and My Big Race Announcement! show art 128. Half Marathon Training Lessons Learned and My Big Race Announcement!

Healthy Runner Podcast

I am going to share with you my lessons learned to run faster and easier following my recent half marathon training block for my 28th half marathon.     I will tell you specifically how I have now been able to string together 2 straight half marathon training cycles getting nearly the same exact time: a 1:44:00 and a 1:44:08 shaving off two minutes plus from any of the 15 previous half marathon races over these past 6 years!     More importantly, I am the healthiest I have ever been as a runner, running more miles than I have ever run, and feeling strong during...

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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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