234 episodes

Run stronger, faster, and without injuries? Yep, you don’t need to be a frustrated runner that constantly has to stop running. I'm Dr. Duane Scotti, a running physical therapist, coach, and founder of Spark Physical Therapy - Healthy Runner. I'm here to share everything I have learned as a former often injured adult onset runner! I will also interview experts in the running and health world to share their knowledge and wisdom that will inspire you to stay active, stay healthy, and just keep running well into your 40’s, 50’s, and beyond!

You could just be starting your running journey and looking to consistently run for stress relief or be an experienced marathoner, we have something for you on this podcast! We discuss practical ways to improve your running strength, training, nutrition, and mindset!

If you want to get stronger, run faster, and enjoy lifelong injury free running then you have come to the right place! If you like what you hear, please subscribe, follow, rate and review the show so more runners like you can find us!

Healthy Runner Podcast Duane Scotti: Physical therapist, runner, and podcaster

    • Sports
    • 4.9 • 230 Ratings

Run stronger, faster, and without injuries? Yep, you don’t need to be a frustrated runner that constantly has to stop running. I'm Dr. Duane Scotti, a running physical therapist, coach, and founder of Spark Physical Therapy - Healthy Runner. I'm here to share everything I have learned as a former often injured adult onset runner! I will also interview experts in the running and health world to share their knowledge and wisdom that will inspire you to stay active, stay healthy, and just keep running well into your 40’s, 50’s, and beyond!

You could just be starting your running journey and looking to consistently run for stress relief or be an experienced marathoner, we have something for you on this podcast! We discuss practical ways to improve your running strength, training, nutrition, and mindset!

If you want to get stronger, run faster, and enjoy lifelong injury free running then you have come to the right place! If you like what you hear, please subscribe, follow, rate and review the show so more runners like you can find us!

    233. Blackcurrant Extract for Running with CurraNZ Founder Fleur Cushman

    233. Blackcurrant Extract for Running with CurraNZ Founder Fleur Cushman

    Have you struggled to recover from your runs and strength workouts?  Do your legs feel heavy or you just don’t have that push you need to run at race pace during your quality workouts?  Have you struggled with runners trots during long races?  
     
    Blackcurrant extract may just be the solution for you!  These berries have been shown to accelerate recovery, improve endurance and fueling, and protect runners against gastric stress in the heat.
     
    If you're looking to learn more about blackcurrant extract supplementation then Fleur Cushman has got you covered!
     
    Fleur Cushman is a former journalist, entrepreneur and founder of CurraNZ as well as the developer of an international research program on high-potency extract made with nutrient-rich New Zealand blackcurrants!  
     
    We chat about all of this and more in this episode!
    What are blackcurrants and why are they so special
    What do anthocyanins do to the body
    Why Blackcurrant extract versus eating a bunch of berries
    Who would benefit from blackcurrant extract supplementation
    Has blackcurrant extract been studied in the literature
    Overall benefits of blackcurrant extract
    Blackcurrant extract helping post run or post strength training recovery
    Blackcurrant extract helping runners in the heat
    Misconception of supplementing with blackcurrants
     
    [Download] Nail your nutrition and run your best!
     
    Listen to my previous episode on how I conquered the Dopey Challenge with CurraNZ
    Listen to my previous episode with Stefanie Flippin on how she found gratitude through a running injury
     
    There are six steps to growing in your running journey so you can enjoy it and stay healthy!  
     
    Learn them here
     
    📥[Download] The Ultimate Recovery Guide for Runners here!
     
    Want the structured run, strength, nutrition guidance on how to improve in your running journey with full accountability and support from our team?  Learn more about our signature coaching program here
     
    I am proud to announce a new partnership with CurraNz and thank them for supporting this episode!  
     
    CurraNz is New Zealand’s natural running supplement made of a strong antioxidant (polyphenol anthocyanin) found within black currants.  Backed by more than 50 studies benefitting recovery and performance, it has been my go to training partner in my personal running journey and how I supplemented my Disney Dopey Challenge training and recovery!
     
    Click here and use code HEALTHYRUNNER for 20% off your first order! 



    Learn More about CurraNZ:
     
    Instagram- @curranz
    Website- https://www.curranzusa.com/
     
    Connect with Dr. Duane:
    - Instagram - @sparkhealthyrunner
    - Join Our Healthy Runner Facebook Community
    - Subscribe to our YouTube Channel
    - duane@sparkhealthyrunner.com
    - www.sparkhealthyrunner.com
    Listen & Subscribe:
    Apple Podcasts
    Spotify
    Stitcher
    Google Play
    iHeartRadio
    Amazon Music
    Website
     

    • 45 min
    232. Half Marathon Mindset & Expectations- Duane’s 3 Race Lessons Learned

    232. Half Marathon Mindset & Expectations- Duane’s 3 Race Lessons Learned

    It’s not about the distance, it’s about the journey and last Saturday, I ran my 34th half marathon and although I didn’t quite hit my time goal, I learned 3 key takeaways from this race.  
    Mindset is a part of the training and you will learn how that played a role in my latest training block and I hope it helps you have realistic expectations for your next running goal!
     
    Whether you're training for a marathon, half marathon, or just aiming to improve your daily jogs, this training has something for everyone.
     
    It is my hope that after listening to this and learning the one thing you must consider when planning your next race, you will avoid feeling disappointed because you didn’t hit the time on the clock.
     
    Learn how Duane became a Healthy Runner here
     
    There are six parts of your running journey that need to be optimized so you can run strong and last long! Learn them here
    Listen to my previous episode on how I ran my fastest half marathon in 7 years here
     
    Want Dr. Duane to answer your question on the podcast?  Submit questions here
     
    Want to work with our team with structured strength, recovery, nutrition, and a run plan with full support and accountability to reach your highest potential for your goal race so you don’t get injured or burnt out? 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 strength training 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 Dr. Duane:
    - Instagram - @sparkhealthyrunner
    - Join Our Healthy Runner Facebook Community
    - Subscribe to our YouTube Channel
    - duane@sparkhealthyrunner.com
    - www.sparkhealthyrunner.com
    Listen & Subscribe:
    Apple Podcasts
    Spotify
    Stitcher
    Google Play
    iHeartRadio
    Amazon Music
    Website
     

    • 44 min
    231. Summer Marathon Training Q & A with Coach Lu

    231. Summer Marathon Training Q & A with Coach Lu

    [Download] Marathon Training Blueprint
    Training for that fall marathon during the summer months?  I know I am!  I bet you would like to know more about how to train during the hot summer months and still have a successful marathon training cycle…
    In this episode, our marathon training expert, coach Lufeng Zou from our Spark Healthy Runner coaching team will reveal expert tips to help you continue your training even if it is hot, humid, and sunny outside!
    Whether this is your first summer training for a marathon or you have trained for multiple marathons and still don’t seem to nail your training during the hot summer months, this is the episode for you to feel confident heading into your marathon training cycle!
    We answer the following questions and get into so much more during this informative listener submitted questions chat:
    - Is summer or winter marathon training harder 
    - What is dew point 
    - Should I take a rest day when the air quality is unhealthy or not safe
    - What is heat exhaustion and what are the warning signs
    - When is it TOO HOT to run outside
    - How can I simulate high humidity with treadmill running indoors
    - Impact of heat on the body
    - Is it normal to nap after my long runs
    - How to safely run in the dark to beat the sun and heat
    - Lack of hunger after long runs in the summer
    - Best type of fabric to wear while running in the summer
    - How to maintain easy pace with increasing cadence
    - How much should you slow down and adjust pace in the summer
    - When should you see a lower heart rate with easy running
    - How to program workouts in the summer
    - Marathon training for a flat race and when you should incorporate hills
    - When is the best times to run in the summer
    - Zone 2 training and the impact of sleep, stress, menstrual cycle, and fueling
    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 and crush your summer marathon training? Book 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 ucan for your support for this episode!
    Want to know how our team fuels our summer marathon training?  We use EDGE Energy Gels from UCAN for those long runs! 
    Fuel smarter during a run with the best no sugar energy gel on the market delivering up to 75+ minutes of steady energy to power your best running performance.
    Click here and use code HEALTHYRUNNER for 20% off your entire UCAN order! 
    Connect with coach Lu:
    - Follow coach Lu on Instagram 
    - Email: lu@sparkhealthyrunner.com
    - Healthy Runner Facebook Community
    Connect with Dr. Duane:
    - Instagram - @sparkhealthyrunner
    - Join Our Healthy Runner Facebook Community
    - Subscribe to our YouTube Channel
    - duane@sparkhealthyrunner.com
    - www.sparkhealthyrunner.com
    Listen & Subscribe:
    Apple Podcasts
    Spotify
    Stitcher
    Google Play
    iHeartRadio
    Amazon Music
    Website
     

    • 1 hr 32 min
    230. Super Shoes 101 with Dr. Matthew Moran

    230. Super Shoes 101 with Dr. Matthew Moran

    Are you wondering what a super shoe is? Will super shoes make you run faster? How many miles do super shoes last?
     
    If you're looking to find out if you should invest in carbon plated running shoes then Dr. Matthew Moran has got you covered!
     
    Dr. Moran holds a Ph.D. in Biomechanics, runs a gait analysis lab, and his primary research interests focus on investigating factors that influence human movement patterns primarily running biomechanics. Coupled with his academic and research pursuits, he is an accomplished distance runner and former collegiate cross country/track & field coach.  
     
    We chat about all of this and more in this episode!
    What is considered a super shoe
    How much faster do super shoes make you
    Who benefits from super shoes
    When should you wear super shoes
    Do super shoes make you run differently
    How many miles do super shoes last
    How often should you train in super shoes
    Do super shoes help with recovery
    Misconception of super shoes
     
    There are six steps to growing in your running journey so you can enjoy it and stay healthy!  
     
    Learn them here
     
    Want the structured run, strength, nutrition guidance on how to improve in your running journey with full accountability and support from our team?  Learn more about our program here
     
    A big thanks to the Amino Company for your support for this episode!
     
    If you have seen some of my hill work on Strava, 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 Dr. Matthew Moran:
     
    Instagram- @runtrix 
    Runtrix 
    Pioneer Performance at Sacred Heart University
     
    Connect with Dr. Duane:
    - Instagram - @sparkhealthyrunner
    - Join Our Healthy Runner Facebook Community
    - Subscribe to our YouTube Channel
    - duane@sparkhealthyrunner.com
    - www.sparkhealthyrunner.com
    Listen & Subscribe:
    Apple Podcasts
    Spotify
    Stitcher
    Google Play
    iHeartRadio
    Amazon Music
    Website
     

    • 1 hr 6 min
    229. Adaptation by Fire! Heat Acclimation with Dr. Mani Alavi

    229. Adaptation by Fire! Heat Acclimation with Dr. Mani Alavi

     
    Have you struggled to run in the heat?  Do you have an upcoming race that will be run in hot conditions?  Would you like to know how better to acclimate your body for running in the heat?



    If you're looking to kickstart your summer running and adapt to the heat, Dr. Mani Alavi has got you covered!
     
    Dr. Mani Alavi who is a true expert when it comes to running in the heat, he is an emergency medicine physician, former attorney and avid runner (veteran of multiple world major events including a veteran of the Boston Marathon and the hotter than normal 2024 Boston race)  Dr. Alavi's area of focus is heat science with a special focus area on heat acclimation and training.
     
    We chat about all of this and more in this episode!
    Temperature and its effect on running performance
    Difference between humidity and dew point
    Why is the weather reported in relative humidity and not dew point
    What is heat acclimation and why is it important for running
    BMI and its effect on heat tolerance
    Safety precaution considerations for heat training sessions
    Heat training versus heat acclimation
    Effective heat training strategies for runners
    Recommended heat acclimation protocol for beginner runners
    How long does it take to become acclimated to the heat
    Extra layers of clothing and treadmill running for heat acclimation
    Dry sauna versus steam room for heat acclimation
    How should intermediate runners adjust their training to improve heat acclimation
    What advanced heat acclimation strategies can be employed for seasoned runners
    What role does clothing play in heat acclimation training
    Misconception of heat adaptation or acclimation
     
    There are six steps to growing in your running journey so you can enjoy it and stay healthy!  
     
    Learn them here
     
    Want the structured run, strength, nutrition guidance on how to improve in your running journey with full accountability and support from our team?  Learn more about our program here
     
    I am proud to announce a new partnership with CurraNz and thank them for supporting this episode!
      
    CurraNz is New Zealand’s natural running supplement made of a strong antioxidant (polyphenol anthocyanin) found within black currants.  Backed by more than 50 studies benefitting recovery and performance, it has been my go to training partner for preventing GI distress running in the heat during long runs!
     
    Click here and use code HEALTHYRUNNER for 20% off your first order! 



    Connect with Dr. Mani Alavi:
     
    Email Doctor.apma@gmail.com
    Listen to Adaptation by Fire Podcast on Spotify
    Listen to Adaptation by Fire Podcast on Apple
    Instagram @fit.erdoc
     
    Connect with Dr. Duane:
    - Instagram - @sparkhealthyrunner
    - Join Our Healthy Runner Facebook Community
    - Subscribe to our YouTube Channel
    - duane@sparkhealthyrunner.com
    - www.sparkhealthyrunner.com
    Listen & Subscribe:
    Apple Podcasts
    Spotify
    Stitcher
    Google Play
    iHeartRadio
    Amazon Music
    Website
     

    • 1 hr 12 min
    228. I DID IT! I Quit My Faculty Job to Pursue my Passion Full Time

    228. I DID IT! I Quit My Faculty Job to Pursue my Passion Full Time

    [Join] to be a Founding Member of Healthy Runner Academy
    “We must be willing to let go of the life we planned so as to have the life that is waiting for us”
    After 19 years working for the University in either a part time faculty role or as Clinical Associate Professor of Physical Therapy, I did it!  I pushed out of my comfort zone and decided to quit my 9-5 job to pursue my passion within the running community.  
    In this episode, I get vulnerable and share with you why I decided to make this very difficult decision and I also share some very exciting news on what is next for you…the runner within our Healthy Runner community!
     
    Let’s be real here — Improving as an adult runner can be overwhelming and frustrating at times.   I understand the constant struggle of searching for the best run plans, strength exercises, or foods to eat that actually make a difference and still coming up short each time. Or worse, finding a training plan that brought you a new shiny PR but you have to take a break from running because you’re injured or burned out.
    There are six parts of your running journey that need to be optimized so you can run strong and last long!  These are mindset, strength training, run plan, nutrition, recovery, and race strategy.
    It got me thinking….Maybe we can create something for our Healthy Runner community!
    Right now it’s just an idea, I haven’t created anything yet but I want to share with you the vision of Healthy Runner Academy Powered by Spark!
     
    Healthy Runner Academy is going to be created to fill a gap often found in traditional run plans and rehab programs.  Instead of following a training plan that only focuses on running or waiting to go to rehab for your next injury, you can access all the education and exercises you need to start growing in your running journey so you’ll not only feel more confident in getting stronger and faster but you’ll stay healthy and enjoy the process of running again! 
     
    Running doesn’t need to suck and it doesn’t need to be painful, Healthy Runner Academy is going to be created to change that — Offering a supportive community, accountability, and tools for progress in executing the six key parts of your running journey all in one place.

    I don’t know if this idea is of interest to you but if it is…I want to invite you to come join me as a founding member here!
     
    Connect with Dr. Duane:
    - Instagram - @sparkhealthyrunner
    - Join Our Healthy Runner Facebook Community
    - Subscribe to our YouTube Channel
    - duane@sparkhealthyrunner.com
    - www.sparkhealthyrunner.com
    Listen & Subscribe:
    Apple Podcasts
    Spotify
    Stitcher
    Google Play
    iHeartRadio
    Amazon Music
    Website
     

    • 23 min

Customer Reviews

4.9 out of 5
230 Ratings

230 Ratings

Mississippi shopper ,

Great running podcast!

Just recently discovered this and I’m so glad I did! It’s very informative for the everyday adult runner looking to improve and stay healthy and motivated, and also very entertaining.

mrunsinBK ,

My favorite running podcast

This podcast has become my favorite running podcast since I learned about it a few months ago. As a mid-life runner who’s had my share of injuries, I find the educational content on injury prevention priceless. The podcast is very accessible to runners of a wide range of experience, whether you’re just starting out with running or a multi-season marathoner. As a public health scientist I also appreciate Dr. Scotti’s approach to bringing in evidence from physical therapy and exercise science, communicated in a way that is easy to understand and balanced with warmth and encouragement for all who want to benefit from running, whether for stress relief, physical health, or performance goals. I love hearing from the different coaches on the Spark Healthy Runner team- they’re all so knowledgeable and fun to listen to. Thanks for providing such a great resource for all runners!

SE-PA Runner ,

What I’ve been looking for

The right mix of technical information explaining why these techniques work without diving into medical terminology or too much detail. The podcasts gives me practical tips to improve my running as well as strengthen to remain injury free.
I really appreciate the teams skillsets and the guests who bring new techniques and ideas. Fantastic listen on those long runs on improving!

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