266. Just Signed Up for the Dopey Challenge? Here’s EXACTLY What to Do Next!

[Download] Marathon Training to Run Strong and Last Long!   You did it — you signed up for the Run Disney Dopey Challenge! Now reality is setting in… 48.6 miles over four days is no joke, and you might be wondering…   Where do I even start with training?...How do I prevent injuries along the way?...What if I don’t have enough time to train?   In this episode, I’m breaking down the key steps you need to take NOW (not in June) to set yourself up for success.    You’ll hear inspiring stories from runners just like you who overcame injuries, built strength, and finished Dopey feeling strong and pain-free.   From proper strength training and adjusting your mindset to avoiding the biggest training mistakes, this episode will give you a clear roadmap to get started the right way!   Let’s dive into your Dopey Challenge training journey together!   Listen to my previous episode on 6 Steps to Mastering runDisney Training   Listen to my previous episode on my Disney Marathon Weekend Recap Conquering the Dopey Challenge   Listen to my previous episode with Jeff Galloway on how to implement the run walk run method for Disney training Join our Healthy Runner coaching program to train smarter and stay injury-free during Dopey Challenge Training!   Download my FREE Ultimate Guide to Start Running going deeper into these tips here!   Watch how Sonya overcame her fears to finish her first marathon in Disney by getting stronger not only physically but mentally here!    Watch how Dipti went from chronic shin splints for over a year to running the Disney Dopey Challenge in 6 months here!   Watch how Stephanie went from IT band pain with every long run to conquering the 48.6 mile Dopey Challenge here!     A big thanks to ucan for your support for this episode!   Do you want to know how I power my runs and strength sessions during Disney Dopey training?  I never run out of energy because I fuel with Energy gels from UCAN.   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 to try 4 EDGE gels for free and use code HEALTHYRUNNER for 20% off your entire UCAN order!  Trust me you will love these for the 4 days and 48.6 mile journey!   Connect with Dr. Duane: - Instagram - @sparkhealthyrunner - Join Our Healthy Runner Facebook Community - Subscribe to our YouTube Channel - [email protected] - www.sparkhealthyrunner.com Listen & Subscribe: Apple Podcasts Spotify Stitcher Google Play iHeartRadio Amazon Music Website

[DOWNLOAD] Half Marathon Training Kickstart Kit: Start Strong and Stay Injury Free!   Thinking about running a half marathon but not sure where to start?    Feeling overwhelmed by training plans, injuries, the right exercises or just making it to race day feeling strong?    Don’t worry—I’ve got you covered! In this episode, I’m breaking down exactly how to train smarter, avoid injuries, and build the endurance you need to crush your half marathon goal.    Our runners have actually been using this blueprint for years to start half marathon training and stick with it so they could improve their health and feel better not only physically but mentally as well!   But I have a disclaimer for you…this half marathon blueprint isn’t some magic pill.   You actually have to run consistently, you are going to have to stop procrastinating and take the plunge into the deep end of the pool and commit to at least a few hours a week into doing specific runs, exercises and learning about nutrition in order to conquer your goals to run 13.1!   If you follow this blueprint (which you can download the bonuses here!), you might be surprised at how quickly you enjoy half marathon training and how quickly you can start feeling stronger and running longer!   Plus, I’ll give you a simple, effective 2-week training plan to get you started and share with you my top 3 mistakes to avoid with half marathon training. So if you’re ready to start your half marathon training strong and stay injury free… let’s get started!   Do you want to feel confident and challenge yourself during your half marathon with a strong finish so you can be proud of your accomplishment?… Sign up for Team Half Marathon Coaching Today!   Listen to my previous episode on half marathon training for beginners here!   Listen to my previous episode on determining if you are ready to run your first half marathon here!   Listen to my previous episode on half marathon fueling here!   Listen to my previous episode on the top 5 half marathon mistakes to avoid here!   Listen to my previous episode on unlocking my fastest half marathon time in 7 years here!   Listen to my previous episode on half marathon prep the week before your race here!   Want Dr. Duane to answer your question on the podcast?  Submit questions here   Want a structured run and strength plan with motivation and accountability to reach your highest running potential and continue to get faster? Book a call to learn more about Healthy Runner coaching!   A big thanks to ucan for your support for this episode!   Click here to get a FREE UCAN Edge starter pack (you’ll just pay the cost of shipping), and use code HEALTHYRUNNER for 20% off your next UCAN order.    Connect with Dr. Duane: - Instagram - @sparkhealthyrunner - Join Our Healthy Runner Facebook Community - Subscribe to our YouTube Channel - [email protected] - www.sparkhealthyrunner.com Listen & Subscribe: Apple Podcasts Spotify Stitcher Google Play iHeartRadio Amazon Music Website  

Are you a runner who feels held back by fear? Whether it's the fear of failure, injury, or simply not being good enough, you're not alone.    In this episode, we’ll explore powerful strategies to conquer those fears and unlock your true potential in your running journey.    Rebecca Doring is not only an ultra runner but she is an Inner Critic Coach, Meditation Teacher, and Chromatic Yoga Teacher, and the host of the Inner Critic Freedom Podcast helping wellness professionals and enthusiasts alike rise above imposter syndrome. She specializes in making intangible concepts like self-compassion and discovering your personal vision tangible through a mindful, actionable step-by-step approach.   Get ready to transform your mindset and reach peak performance like never before!   We chat about the following topics and so much more!   - What is fear - How does fear affect running performance - Why do runners struggle with fear - What is the root cause of fear - How can we overcome fear as a runner - Misconception about overcoming fear to reach peak performance   This was an insightful conversation with a true expert in the wellness community.  I hope you enjoy the episode with Rebecca and learn a thing or two about improving your mindset as a runner!   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 with Rebecca on mediation for running here!   Listen to my previous episode about marathon race day mindset tips here!   Listen to my previous episode about missed running goals and the mindset shift you need here!   Listen to my previous episode on Mental Health and Running here! Want Dr. Duane to answer your question on the podcast?  Submit questions here   Want the structured strength and run plan with motivation and accountability to reach your highest running potential? Book a call and learn more about Healthy Runner coaching here!    A big thanks to Naboso for your support for this episode!   Want to know how I prioritize achilles and foot health to prevent achilles tendonitis?  Kinesis board and toe splays from Naboso!   Naboso’s product, the 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 Rebecca Doring:   - Website - Instagram: @rebeccadoring_ - Inner Critic Freedom Podcast Connect with Dr. Duane: - Instagram - @sparkhealthyrunner - Join Our Healthy Runner Facebook Community - Subscribe to our YouTube Channel - [email protected] - www.sparkhealthyrunner.com Listen & Subscribe: Apple Podcasts Spotify Stitcher Google Play iHeartRadio Amazon Music Website

JOIN Waitlist for Team Half Marathon Coaching!   Did you know that 2 million people completed a half marathon last year? Imagine being part of that community!   Many first-time runners feel overwhelmed by the idea of running 13.1 miles, often unsure where to start or how to stay motivated.   In this episode, you’ll learn everything you need to prepare for your first half marathon, from choosing the right plan to the best strength training during half marathon training. Our comprehensive half marathon training for beginners will set you up for success to conquer YOUR FIRST Half Marathon!   Coach LaToya Felton from our Spark Healthy Runner coaching team covers the essential training plans, running tips, and mental strategies to help you build confidence and endurance as race day approaches.   As a bonus for listening to the full episode, you’ll learn the top three tips that could make or break your half marathon experience, ensuring you cross that finish line with a smile!   We cover this and so much more!   - How many weeks should I train for a half marathon - How to choose the right half marathon training plan - How fast should I run for half marathon training - How many miles should I run for half marathon training - How many rest days should I take during half marathon training - How long should your long run be in half marathon training - Should I strength train while training for a half marathon - Should I cross-train when training for my first half marathon - Should I race before my first half marathon - Top three tips that could make or break your half marathon experience - Misconception about getting ready for your first half marathon   [Download] Half Marathon Training Kickstart Kit: Start Strong and Stay Injury Free!   There are six parts of your running journey that need to be optimized so you can run strong and last long!  Learn them here.   Want Dr. Duane to answer your half marathon question on the podcast?  Submit your running and health questions here   Related Resources:   25 Minute Level 1 Strength for Runners “SPARK 7”   Get all of coach LaToya’s previous episodes as well as her full bio here!   Join the Waitlist and learn more about Half Marathon Group Coaching Here   Listen to my previous episode on determining if you are ready to run your first half marathon here!   Listen to my previous episode on half marathon fueling here!   Listen to my previous episode on the top 5 half marathon mistakes to avoid here!   Listen to my previous episode on unlocking my fastest half marathon time in 7 years here!   Listen to my previous episode on half marathon prep the week before your race here!   Want a structured run and strength plan with motivation and accountability to reach your highest running potential and continue to get faster? Book a call to learn more about Healthy Runner coaching!   A big thanks to ucan for your support for this episode!   Click here to get a FREE UCAN Edge starter pack (you’ll just pay the cost of shipping), and use code HEALTHYRUNNER for 20% off your next UCAN order. Connect with coach LaToya Felton: - Instagram: @llf423 - Email: [email protected] - Healthy Runner Facebook Community Connect with Dr. Duane: - Instagram - @sparkhealthyrunner - Join Our Healthy Runner Facebook Community - Subscribe to our YouTube Channel - [email protected] - www.sparkhealthyrunner.com Listen & Subscribe: Apple Podcasts Spotify Stitcher Google Play iHeartRadio Amazon Music Website

Are you ready to push past your limits and conquer your next running goal?    In this training, we’ll reveal the secrets to unlocking your mental toughness, transforming every step into a victory. Whether you're a seasoned runner or just starting out, get ready to discover the mindset that will take you from struggling to thriving on the roads!   Jason Fitzgerald is a running coach, founder of the strength running podcast, website, and YouTube channel and is going to fill your mindset bucket for you today!     Runners with high levels of mental toughness stay mentally strong despite distraction, imperfect race conditions, inconvenience, and discomfort.   We chat about the following topics and so much more!   - What is running mental toughness - When does a lack of mental toughness show up in running - Benefits of mental resilience in runners - Common mistakes runners make building mental fitness - How to build mental toughness through training - How to overcome slowing down or giving up - Best ways to stop feeling nervous before a race - Misconception about mental toughness   This was a value packed conversation with a true expert in the running community.  I hope you enjoy the episode with Jason and learn a thing or two about building a strong mind for running!   As a gift to you for tuning in, Jason is providing you with a HEALTHY 25% off discount to take your mental toughness to the next level!  Just use the code HEALTHYRUNNER for the Mindset Mastery program 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   Links and Resources from the show:   - Get Jason’s free series on mindset training for runners   - Learn more about Jason and Strength Running - Follow Jason on Instagram - Watch Strength Running videos on YouTube - Listen to the Strength Running podcast   Listen to my previous episode about injury prevention with Jason   Listen to my previous episode with Jason about Strength Training as Power Training for running here!   Listen to my previous episode about marathon race day mindset tips here!   Listen to my previous episode about missed running goals and the mindset shift you need here!   Listen to my previous episode on Mental Health and Running here! Want Dr. Duane to answer your question on the podcast?  Submit questions here   Want the structured strength and run plan with motivation and accountability to reach your highest running potential? Book a call and learn more about Healthy Runner coaching here!    Connect with Dr. Duane: - Instagram - @sparkhealthyrunner - Join Our Healthy Runner Facebook Community - Subscribe to our YouTube Channel - [email protected] - www.sparkhealthyrunner.com Listen & Subscribe: Apple Podcasts Spotify Stitcher Google Play iHeartRadio Amazon Music Website  

Want to know the secret to maintaining your running speed and endurance even as you age?    You may be wondering…Can you STILL run like you’re 20 even at 40?  Why older runners can get faster is what we’re talking about in this episode!   This was such a fun and informative conversation with my friend Carolyn Coffin who is a fellow running coach, podcaster, and physiotherapist.   We're sharing our top age-defying running tips that will have you feeling energetic, strong, and motivated to hit the pavement in your 40’s, 50’s, and beyond!  We know the stereotypes out there with age and running…   ”You shouldn’t be running anymore”... “running is bad for your knees”...“Your too old to run marathons anymore”    The real challenge is understanding how you can get faster at any age.  We will explore factors contributing to older runners' speed, such as experience, training techniques, mental resilience all while sharing real life stories.     Whether you're a seasoned runner or just starting out, these tips will help you defy your age and reach your running goals. So, let's get started and take your running to the next level!   We answer these common questions and so much more:   - Does running keep you healthy as you age - Does age affect how fast you can run - What is the age graded score for running   - Can you run faster after 40 - How to improve sprint speed over 40  - Misconception about getting faster as we age   There are six parts of your running journey that need to be optimized so you can run strong and last long!  Learn them here   [Download] Ultimate Marathon Training Guide to Master Your Marathon Feeling Strong at ANY AGE!   Want Dr. Duane to answer your question on the podcast?  Submit questions here   Related Resources:    Listen to my previous episode on running through menopause here!   Listen to my previous episode with Carolyn as we celebrated 200 episodes here! Listen to my previous episode with Carolyn about running terminology 101 here! Listen to my previous episode with Carolyn about how to set goals for the upcoming year here! Listen to my previous episode with Carolyn about the differences between trail running and road running here! Want a structured run and strength plan with motivation and accountability to reach your highest running potential and continue to get faster in your 40’s? Book a call to learn more about Healthy Runner coaching!   A big thanks to ucan for your support for this episode!   Click here to get a FREE UCAN Edge starter pack (you’ll just pay the cost of shipping), and use code HEALTHYRUNNER for 20% off your next UCAN order.   Connect with Carolyn: Email Carolyn: [email protected] Inspired Soles Instagram: @inspiredsolescast Carolyn's Instagram: @carolyn.c.coffin Connect with Dr. Duane: - Instagram - @sparkhealthyrunner - Join Our Healthy Runner Facebook Community - Subscribe to our YouTube Channel - [email protected] - www.sparkhealthyrunner.com Listen & Subscribe: Apple Podcasts Spotify Stitcher Google Play iHeartRadio Amazon Music Website

[Download] The Ultimate Runner’s Knee Guide to Pain Free Running   Knee pain while running?  Here’s what you need to know about runner’s knee or patellofemoral pain syndrome.     No running is not bad for your knees and no you don’t need to stop running with knee pain. In fact, regular running strengthens the joints and actually protects against development of knee arthritis later in life.   If you are feeling achy knee pain along the inside or front of your knee that worsens with running uphill, stairs, squatting, or sitting for a long period of time and you have tried icing, resting (stop running) and a knee brace but you’re frustrated that your pain keeps coming back whenever you try to run faster or build back those long runs again this is for you!   In today’s training, we’re uncovering the truth about Patellofemoral Pain Syndrom…what it is, why it happens, and how you can get back to running pain-free.    I’m going to reveal the top causes and the truth about knee pain in runners and what you should really know about taking up running as an adult!   You will learn:   -What is runner’s knee -How do you know if you have runner’s knee -Why do runners get patellofemoral pain syndrome -Why is runner’s knee not getting better -3 Powerful ways to turn off knee pain while running   Return to Running Program without Knee Pain here   Follow along with my 25 Minute Strength Workout for Runners (TO RUN PAIN FREE)   Listen to my previous episode on knee pain demystified: Is it Runner Knee of IT Band Syndrome? here!   Listen to my previous episode on 5 Mistakes You’re Making to Get Rid of Your Knee Pain here!   Listen to my previous episode with Lindsay who overcame Runner’s Knee to Conquer her Half Marathon PAIN FREE 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   Want Dr. Duane to answer your question on the podcast?  Submit questions here   Want to work with Dr. Duane as your running physical therapist and coach with structured achilles rehab, strength, nutrition, and a run plan with full support and accountability to overcome your knee pain and keep it from coming back again? Book a call and learn more about Healthy Runner coaching here    A big thanks to Naboso for your support for this episode!   Want to know how I prioritize achilles and foot health to prevent achilles tendonitis?  Kinesis board and toe splays from Naboso!   Naboso’s product, the 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 - [email protected] - www.sparkhealthyrunner.com Listen & Subscribe: Apple Podcasts Spotify Stitcher Google Play iHeartRadio Amazon Music Website  

[Download] The Ultimate Marathon Training Guide   How early should you start training for a marathon?...How about now!?   I had the opportunity to talk with the amazing Carolyn Coffin on the Inspired Soles Podcast on what we can do as runners when we are not officially "marathon training".   Carolyn Coffin is not only a friend of the show (episodes 108, 160, 200, 213) but she has a 3:21 marathon PB and recently ran a 3:24 in Chicago this past fall 9 years later!     In this episode, we discuss the importance of year-round training for marathon success and why Marathon Training technically starts way before your 16 or 20 week training cycle.   So if you are feeling a bit in a rut after the holidays and during the colder winter months but you still have big marathon goals in 2025 (like I do) then this is the episode for you!   We dive deep into mindset, strength training, and following a properly structured run plan so that you’re not starting back at square one when you decide to officially begin your next training cycle.   Want Dr. Duane to answer your question on the podcast?  Submit questions here!    Listen to my previous episode with Carolyn as we celebrated 200 episodes here! Listen to my previous episode with Carolyn about running terminology 101 here! Listen to my previous episode with Carolyn about how to set goals for the upcoming year here! Listen to my previous episode with Carolyn about the differences between trail running and road running here! Want the structured run and strength plan with motivation and accountability to reach your highest running potential and crush your 2025 marathon running goal? Book a call to learn more about Healthy Runner coaching!   A big thanks to ucan for your support for this episode!   Click here to get a FREE UCAN Edge starter pack (you’ll just pay the cost of shipping), and use code HEALTHYRUNNER for 20% off your next UCAN order.   Connect with Carolyn: Email Carolyn: [email protected] Inspired Soles Instagram: @inspiredsolescast Carolyn's Instagram: @carolyn.c.coffin Connect with Dr. Duane: - Instagram - @sparkhealthyrunner - Join Our Healthy Runner Facebook Community - Subscribe to our YouTube Channel - [email protected] - www.sparkhealthyrunner.com Listen & Subscribe: Apple Podcasts Spotify Stitcher Google Play iHeartRadio Amazon Music Website  

[DOWNLOAD] The Ultimate Beginner Guide for Runners   If I was going to start running in 2025 this is the exact 6-Step process that I would follow!   Our runners have actually been using this for years to start running and stick with it so they could improve their health and feel better not only physically but mentally as well!   Over the past 5 years, I have created and redefined the #1 way to stay healthy while running well into your 40’s, 50’s, and beyond.  Our services and community have helped over 500 runners hit their running goals (even if they were a beginner or recovering from an injury).     But I have a disclaimer for you…this system isn’t some magic pill.   You actually have to…run consistently, you’re going to have to stop procrastinating and take the plunge into the deep end of the pool and commit at least a few hours a week into doing specific runs, exercises, and learning about nutrition in order to take up running as an adult.   If you follow this system, you might be surprised at how quickly you enjoy running and how quickly you can start feeling stronger and running longer   In this episode, I will break down the entire process of how to start running using this 6-Step process and I will also share with you 3 common mistakes beginner runners make when starting out.   Listen to my previous episode on beginner running tips with coach Cat here!   Listen to my previous episode on why strength training is your foundation for running here!   Listen to my previous episode on how to build a solid foundation for your race with base training here!   Follow along with my 25 Minute Strength Workout for Runners (TO RUN PAIN FREE)   Want Dr. Duane to answer your question on the podcast?  Submit questions here   Spark off your running journey with a 4 month strong body transformation!   Want to fast track your growth in strengthening your body for running and get clarity and focus to enjoy lifelong injury free running?     Book a call and learn more about Strong Body Coaching here!   A big thanks to Naboso for your support for this episode!   Want to know how I prioritize achilles and foot health to prevent achilles tendonitis?  Kinesis board and toe splays from Naboso!   Naboso’s product, the 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 - [email protected] - www.sparkhealthyrunner.com Listen & Subscribe: Apple Podcasts Spotify Stitcher Google Play iHeartRadio Amazon Music Website

[Download] Beginner Running Training Guide   Happy new year and welcome to our healthy runner community!  Today, we will dive into the essential etiquette tips every runner should know to enhance their experience and the experience of those around them.     Whether you’re a seasoned marathoner or just starting out, avoiding common running mistakes can make a big difference!   Coach Whitney LaCombe from our Spark Healthy Runner team is back to share vital tips to ensure a respectful and enjoyable running environment for everyone.   In this episode, coach Whitney and Dr. Duane Scotti dive into the do’s and don’ts of running etiquette which will serve as a guide for all runners!   You will learn: - The importance of awareness on the trail - How to share the road safely with cyclists and pedestrians - Proper pacing and passing techniques - The etiquette of running in groups - Tips for running on a track as well as race etiquette   Once you master these training and racing etiquette tips you will be a more considerate runner and run with respect within your community!   There are six parts of your running journey that need to be optimized so you can run strong and last long!  Learn them here   Want Dr. Duane to answer your question on the podcast?  Submit questions here   Related Resources:    Listen or watch all of coach Whitney’s previous episodes   Listen to our previous episode on how to start running here!  Listen to our previous episode on a 16 week marathon training for beginners here Listen to our previous episode on running gear for your marathon race here   Want the structured run and strength plan with motivation and accountability to reach your highest running potential and crush your running goal? Book a call to learn more about Healthy Runner coaching   A big thanks to ucan for your support for this episode!   Click here to get a FREE UCAN Edge starter pack (you’ll just pay the cost of shipping), and use code HEALTHYRUNNER for 20% off your next UCAN order.   Connect with coach Whitney: - Instagram: @runwhitspark - Email: [email protected] - Healthy Runner Facebook Community   Connect with Dr. Duane: - Instagram - @sparkhealthyrunner - Join Our Healthy Runner Facebook Community - Subscribe to our YouTube Channel - [email protected] - www.sparkhealthyrunner.com Listen & Subscribe: Apple Podcasts Spotify Stitcher Google Play iHeartRadio Amazon Music Website