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

Base training is the most critical time period during your training to build a solid foundation for your running so you can run a fast and healthy half marathon or marathon!
 
It may not be the most exciting part of your training and it is commonly not a focus for most runners but nailing this key ingredient in your training will not only result in you getting faster as a runner during your race season but will be the primary reason why you stay healthy and out of the injury cycle this time!
 
Learn how Duane implemented his personal 12 week base training cycle into the 6 steps on how we grow as runners in this base training masterclass update.



Duane covers all of this and more in this highly informative and critical episode!
 
What is base training
What are the benefits of base training
Duane’s personal base training in 2023
Base training using the 6 steps to growing as a runner
Mindset for base training
Strength exercises for running during base 
What is aerobic base running
Nutrition for running during base
Recovery for runners in base training
Should I race during base building



Get your free How to Grow as a Runner 6-step roadmap: https://learn.sparkhealthyrunner.com/grow
 
Want the structured base training plan, motivation, and accountability to reach your highest running potential for your race? Book a call and learn more about Healthy Runner coaching here: https://learn.sparkhealthyrunner.com/coaching
 
Want Dr. Duane to answer your question on the podcast?  Submit questions here
 
Mentioned in this episode:
 
How to Grow as a Runner (6 Steps)
https://learn.sparkhealthyrunner.com/grow
 
Nutrition Blueprint: Run Your Best!
https://learn.sparkhealthyrunner.com/nutrition
 
Healthy Runner Discounts and Recommended Products
https://learn.sparkhealthyrunner.com/discounts
 
Episode 120 on the Healthy Runner Podcast
Strength Training to Run Safe and Run Fast with Scott Greenberg, DPT, PT, CSCS
https://sparkhealthyrunner.com/strength-training-to-run-safe-and-run-fast/ 
 
Episode 164 on the Healthy Runner Podcast
What are Long Runs- 5 Mistakes to Avoid!
https://sparkhealthyrunner.com/what-are-long-runs/
 
 
This week’s show brought to you by: 
 
Naboso, which is a company that is dedicated to redefining what’s underneath your feet so you can feel more to move better as a runner!  
 
Click here and use code HEALTHYRUNNER for 20% off your entire Naboso order! Learn more about how Naboso’s textured products connect you to your exercises and your running by strengthening your feet and helping you recover from your runs. Save 20% by using the code HEALTHYRUNNER.  Just head to: https://bit.ly/healthyrunner and use the code HEALTHYRUNNER at checkout to save 20%!  



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
 

Runners must plan and have strategies in place for general running safety, weather, terrain, night time, and female specific safety considerations while getting in those mental clearing miles.
 
In this episode, coach Cat from our Spark Healthy Runner coaching team provides valuable actionable (running safety 101) tips that all runners can implement as part of their training.   
 
We cover all of this and more in this highly informative episode!
 
Safe running tips for beginners
How can females be safe while running
How to be safe while running in the dark
Weather safety running tips
How do you stay safe while trail running
What should I carry while running for safety
How to be safe while running in the dark



There are six parts of your running journey that need to be optimized so you can run strong and last long!
Learn them here: https://youtu.be/EuQ48JIYmNs
 
Get coach Cat’s previous trainings: https://learn.sparkhealthyrunner.com/catbio
 
Want the structured plan, motivation, and accountability to reach your highest running potential? Book a call and learn more about Healthy Runner coaching here: https://learn.sparkhealthyrunner.com/coaching
 
Mentioned in this episode:
 
 
Ten Tips to Go From Road To Trail- Episode 162 on the Healthy Runner Podcast:
https://sparkhealthyrunner.com/ten-tips-to-go-from-road-to-trail/ 
 
This week’s show brought to you by: 
 
Tracer2 and the Tracer Lamp by Noxgear.  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 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
 

Happy 3 years to the podcast!  If you have been an avid listener…Thank You for your support!
 
Do you want to learn how to get in those stress relieving miles so you can continue to challenge yourself without having to stop running with an injury?
 
In this personal deep dive episode, I am going to show you how I went from being a new "adult onset" runner who was constantly getting injured (despite being a sports physical therapist with background in strength & conditioning) to finally overcoming the injury cycle and running multiple races a year in my 40's!
 
Most importantly, I am now able to consistently lace up my shoes and hit the pavement to enjoy those mental clearing runs (can you relate?) so I can show up better as a husband, father, educator, business owner, and for YOU as a part of our Healthy Runner community!
 
In this episode, I share a story I have mentioned in bits and pieces but never the full picture and context on how I became a Healthy Runner and why I decided to do what I do today, living my passion educating the running community!
 
View the pictures I mentioned in this episode here: https://sparkhealthyrunner.com/duane_scotti_running_story/
 
There are six parts of your running journey that need to be optimized so you can run strong and last long!
Learn them here: https://youtu.be/EuQ48JIYmNs
 
Want me to guide you in becoming a Healthy Runner to get over your frustrating injury as your on demand running physical therapist and coach?  Learn more on how to work with me here: https://learn.sparkhealthyrunner.com/coaching
 
Mentioned in this episode:
 
Proximal Hamstring Tendinopathy FREE E-book: 
https://learn.sparkhealthyrunner.com/pht



This week’s show brought to you by: 
Healthy snacks from UCAN.  Click here and use code HEALTHYRUNNER for 20% off your entire UCAN order! Learn more about how SuperStarch unlocks and sustains optimal output, reducing fatigue without spikes or crashes and is backed by science. We’ve got a special offer for you where you can save 20% by using the code HEALTHYRUNNER.  Just head to: https://ucan.co/healthyrunner/ and use the code HEALTHYRUNNER at checkout to save 20%!  
 
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
 

 
Plantar Fasciitis can be frustrating for all types of runners.  Nicole is one of those runners who got foot pain after recovering from a knee injury when she attempted to run a 5k and then walk around the city of Chicago while on a vacation with her family. 
Like many runners, this was not Nicole’s first-time suffering from foot pain.  This was the 4th episode since she started running later in life after her kids were grown up.  Each time she got foot pain she was told to just stop running, wear shoes in the house all the time, and to alternate different running shoes each day.
After the trip to Chicago, Nicole was devastated and wanted a different option so she didn’t have to stop running again.  She was looking forward to getting back to her previous running life now that she has recovered from her knee injury. 
She was ready for a new solution, one that got to the root cause of why she had plantar fasciitis previously and one that would stick!  That is when she made the decision to focus on herself (for a change) and enrolled in our Spark Healthy Runner Coaching Program.
Listen in to hear from Nicole herself on how she got over her foot pain and got her life back running with her local running group and is now enjoying running 6 mile long runs and training for the Fargo Half Marathon.
Download our Free Plantar Fasciitis Resource: 
 
https://learn.sparkhealthyrunner.com/footpain
 
Work 1:1 with Dr. Scotti to guide you back to running without having to worry about your foot pain like Nicole did! Learn more: https://learn.sparkhealthyrunner.com/coaching
 
Related Episodes:
 
Episode 163 - Plantar Fasciitis Fix in 5 Steps: https://sparkhealthyrunner.com/plantar-fasciitis-fix-in-5-steps/
 
Episode 96 - 5 Keys for Prevention of Foot and Ankle Injuries
https://sparkyourtraining.com/5-keys-for-prevention-of-foot-and-ankle-injuries/ 



This week’s show brought to you by: 
 
Heal from the Amino Company. Heal is an amino acid, whey and creatine based formulation designed to reduce recovery times and improve physical function after injuries by accelerating muscle repair while helping maintain a healthy inflammatory response. Check out the research here: https://aminoco.com/healthyrunner
 
If you’re looking for a nutritional advantage when it comes to recovering from your running injury or your daily training I highly recommend you give Heal a try.
 
If you’re interested in learning  more and giving Heal a try, we’ve got a special offer for you where you can save 30% by using the code HEALTHYRUNNER. Just head to: https://aminoco.com/healthyrunner and use the code HEALTHYRUNNER at checkout to save 30%
Click HERE to be directed to the discount page! 
 
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
 

It doesn’t matter if you are training for a 5k, 10k, half marathon, or marathon, the long run is a key ingredient to getting faster and stronger as a runner so you can run longer!
 
In this deep dive training, coach Whitney LaCombe from our Healthy Runner coaching team, explains exactly how to execute the perfect long run to improve as a runner so you can avoid some of the common mistakes runners make with this workout.
 
We cover all of the following and so much more!
 
What are long runs?
Why should I do a long run? What are the benefits of doing a long run?
How often should you do a long run?
How do you “do” a long run?
What pace should I run my long runs?
Do I need to fuel for long runs? Before/during/after?
How long of a long run is too long?
What do you need for a long run?
What is the best way to recover after a long run?
5 most common long run mistakes?
Misconception of long runs
 
If you are struggling to get faster or stay healthy as a runner to meet your running goal or are a beginner and you just need some guidance on how to build up these long runs safely.  
 
That is exactly what we do within our high touch point 1:1 signature Spark Healthy Runner coaching program!
 
Schedule your call with Duane here to see if you are a good fit!
 
Related Resources and Episodes:
 
Race Day Blueprint: 10 Tips to Crush Your Race!
https://learn.sparkhealthyrunner.com/race
 
Episode 139
Advanced Marathon Training with Coach Lu:
https://sparkhealthyrunner.com/marathon-training-tips-to-pr/



This week’s show brought to you by: 
 
Edge energy from UCAN.  Edge is the first and only on-the-go training fuel powered by SuperStarch, putting you in the ideal performance state by keeping blood sugar stable during your long runs..
 
Click here and use code HEALTHYRUNNER for 20% off your entire UCAN order! Learn more about how SuperStarch unlocks and sustains optimal output, reducing fatigue without spikes or crashes and is backed by science. We’ve got a special offer for you where you can save 20% by using the code HEALTHYRUNNER.  Just head to: https://ucan.co/healthyrunner/ and use the code HEALTHYRUNNER at checkout to save 20%! 
 
Previous Trainings by Coach Whitney: https://learn.sparkhealthyrunner.com/whitneybio
 
Connect with Coach Whitney LaCombe:
Instagram - @runwhitspark
Join Our Healthy Runner Facebook Community
Subscribe to our YouTube Channel
whitney@sparkhealthyrunner.com
www.sparkhealthyrunner.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
 

Want to relieve your foot pain when running?  Have you tried to rest, ice, and stopped running but every time you try to increase your mileage again your pain just comes back?
 
Trying to get over plantar fasciitis as a runner can be overwhelming.
I have a 5-step plan on how to get over plantar fasciitis as a runner and keep it that way so you can optimize your running for longevity.
 
This is not a plan that most adult runners know about!  
 
In this training you will learn:
 
What is plantar fasciitis?
 
Why is plantar fasciitis so common in runners?
 
How to treat plantar fasciitis without having to stop running?
 
Plantar Fasciitis injury prevention tips so you don’t have to worry about your foot pain during your next long run or race!
 
Download your FREE Plantar Fasciitis supplemental eBook to this training and get the bonus exercise videos covered in this training so you can get rid of your foot pain and NOT have to stop running here: https://learn.sparkhealthyrunner.com/footpain
 
Implement the 5-steps to overcoming plantar fasciitis with Dr. Duane Scotti as your running physical therapist and coach with our Spark Healthy Runner Coaching Program: https://learn.sparkhealthyrunner.com/coaching
 
[DOWNLOAD] Plantar Fasciitis FREE E-book:
https://learn.sparkhealthyrunner.com/footpain
 
This week’s show brought to you by: 
Naboso, which is a company that is dedicated to redefining what’s underneath your feet so you can feel more to move better as a runner!  
 
Click here and use code HEALTHYRUNNER for 20% off your entire Naboso order! Learn more about how Naboso’s textured products connect you to your exercises and your running by strengthening your feet and helping you recover from your runs. We’ve got a special offer for you where you can save 20% by using the code HEALTHYRUNNER.  Just head to: https://bit.ly/healthyrunner and use the code HEALTHYRUNNER at checkout to save 20%!  
 
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