312. Travel Nutrition for Runners: What to Eat When Traveling for a Race with Claire Shorenstein, RD, CSSD

✈️ 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 nutrition tips for runners so you can arrive at your destination fueled, confident, and ready to race your best! Whether you're traveling to runDisney, a destination marathon, or your next half marathon, you'll learn how to keep your nutrition on track before, during, and after your trip. Here's what you'll learn: ✈️ Why traveling can disrupt your normal fueling routine 🥨 What to eat and pack in the 24–48 hours before traveling for a race 🥪 The best snacks and meals to bring to the airport or on a road trip 💧 How to manage hydration and electrolytes while flying or traveling to a different climate 🍝 How to navigate restaurants and unfamiliar foods before race day ⚠️ The ONE nutrition mistake runners should avoid when traveling for a race 🏅 How to fuel your recovery when traveling home after a marathon or half marathon 🎁 FREE RESOURCE: Grab Claire's Travel Nutrition Tips Guide to help you plan your snacks, meals, and fueling strategy for your next race trip here!  If you found this episode helpful, share it with a running buddy who's traveling for an upcoming race! Remember, your nutrition plan shouldn't stop when you leave home. Fuel smart, travel prepared, and show up ready to run strong!   Connect with Claire Shortenstein: - Get Claire's free resources including her Travel Nutrition Tips Guide - Eatforendurance.com - Instagram @eatforendurance - YouTube @eatforendurance - The Eat for Endurance Podcast - Fuel for Life Crew   Listen next: Episode 309 — Tapering 101: How to Taper Before a Marathon If this episode helps you, share it with another runner who has a goal marathon coming up.   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.   💙 Want more support with your running? If you're looking to dial in your running, strength training, and nutrition, overcome recurring injuries, and train smarter for your next race, we'd love to help. With Healthy Runner Coaching, you'll get an individualized run and strength plan with expert coaching and support based on your goals and how your body is responding. Or, join the Healthy Runner Academy for our step-by-step system to help you get stronger, stay healthy, and become a lifelong runner. Find the level of support that's right for you: 👉🏼 HEALTHY RUNNER ACADEMY  👉🏼 HEALTHY RUNNER COACHING   👋🏼 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.   Connect with Dr. Duane: - Instagram - @sparkhealthyrunner - Sign up for the Healthy Runner Newsletter - Join our Healthy Runner Facebook Community - Subscribe to our YouTube Channel - [email protected] - www.sparkhealthyrunner.com

🎁 FREE Post Race Reflection Worksheet → Download Here 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, healthier, and more confident runner. You'll learn: ✅ Why reflecting after a race is just as important as preparing for one ✅ How to identify what went well during your training and on race day ✅ What my biggest Wineglass Marathon mistake taught me about race strategy ✅ Why life stress, sleep, and recovery matter when evaluating your performance ✅ How I used mental toughness strategies to push through miles 19–26 ✅ Why missing a traditional PR doesn't mean you didn't improve ✅ How to turn lessons from your last race into a better training plan for your next one Whether you just completed your first 5K, half marathon, or marathon, these five questions will help you look beyond your finish time and recognize how much you've grown as a runner. You cannot fail if you LEARN! 💪🏼 🎁 FREE Post Race Reflection Worksheet Don't just listen to these questions. Take 10 minutes to answer them yourself! Download my FREE Post Race Reflection Worksheet, taken directly from Stage 5 of our Healthy Runner Academy Success Path. 👉🏼 https://learn.sparkhealthyrunner.com/reflection 💪🏼 Ready to Become a Stronger, Healthier Runner? If your race reflection reveals that you need more consistency, better strength training, or a smarter approach to your running, 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. 🎧 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. Listen or watch here! Remember, Healthy Runners… You cannot fail if you LEARN! Keep running strong!   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.   Connect with Dr. Duane: - Instagram - @sparkhealthyrunner - Sign up for the Healthy Runner Newsletter - Join our Healthy Runner Facebook Community - Subscribe to our YouTube Channel - [email protected] - www.sparkhealthyrunner.com

FREE Marathon Training Guide: Train Smarter & Race Strong → Download Here 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 difficult to get right and what separates being marathon-fit from actually executing a great race. In this episode, you'll learn: - What to do (and avoid) during the final 24–48 hours before your marathon - How the first 3–5 miles should feel so you don't make the classic mistake of starting too fast - What to focus on during miles 6–18 when you're feeling good but still have a long way to go - How to approach the final 10K when the marathon really starts to hurt - Mental strategies for when your brain starts telling you to slow down or stop - How to respond when you fall off goal pace without letting one bad mile turn into five - How to adjust your race strategy for hills, wind, heat, and unexpected race-day conditions - The biggest mistake Peter sees runners make during the marathon - Peter's three keys to getting the most out of your fitness on race day Plus, Peter takes on the Spark Lightning Round, sharing his quick takes on GPS watches, pace bands, even versus negative splits, running the tangents, music, when to make your move, and chasing a marathon PR. Whether you're trying to finish your first marathon, break 5 hours, qualify for Boston, or set a new PR, this episode will help you race smarter, stay mentally strong, and execute the marathon you've trained so hard for. Listen now and learn how to turn your marathon fitness into your best race.   Connect with Peter Bromka: - Writing on Running - Instagram: @bromka - Substack essays - Podcast: Road to the Trials   Listen next: Episode 309 — Tapering 101: How to Taper Before a Marathon If this episode helps you, share it with another runner who has a goal marathon coming up.   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 3:00 AM EST. Limit one use per customer. Cannot be combined with other discounts. 💧 Hydrate Smarter with LMNT Long runs, hard workouts, and sweaty training sessions can take a lot out of you, especially when you're training in the heat.  LMNT has become one of my go-to ways to replenish electrolytes and stay on top of my hydration throughout marathon training. Each stick pack delivers a meaningful dose of electrolytes without sugar, artificial colors, or other dodgy ingredients.  Get a free 8-count Sample Pack of LMNT's most popular drink mix flavors with any purchase at https://www.DrinkLMNT.com/healthyrunner  Proper hydration and fueling are key parts of building a strong, healthy, and durable running body. Give LMNT a try and find your favorite flavor, mine is watermelon! 🍉   💙 Want more support with your running? If you're looking to dial in your running, strength training, and nutrition, overcome recurring injuries, and train smarter for your next race, we'd love to help. With Healthy Runner Coaching, you'll get an individualized run and strength plan with expert coaching and support based on your goals and how your body is responding. Or, join the Healthy Runner Academy for our step-by-step system to help you get stronger, stay healthy, and become a lifelong runner. Find the level of support that's right for you: 👉🏼 HEALTHY RUNNER ACADEMY  👉🏼 HEALTHY RUNNER COACHING   👋🏼 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.   Connect with Dr. Duane: - Instagram - @sparkhealthyrunner - Sign up for the Healthy Runner Newsletter - Join our Healthy Runner Facebook Community - Subscribe to our YouTube Channel - [email protected] - www.sparkhealthyrunner.com

FREE Marathon Training Guide: Train Smarter & Race Strong → Download Here 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 allowing the fitness you've already built to finally show up on race day. In Episode 309 of the Healthy Runner Podcast, Dr. Duane Scotti breaks down Tapering 101 and shows you how to reduce fatigue while maintaining the fitness you worked so hard to build. In this episode, you'll learn: -How long to taper before a half marathon or marathon -How much to reduce your weekly running mileage -Whether you should keep speed work during your taper -How to adjust strength training before race day -When to complete your final long run -How to handle the mental side of the "taper crazies" -The 7 biggest marathon taper mistakes runners make -What to focus on during the final 72 hours before your race Whether you're preparing for your first half marathon, your tenth marathon, a Boston qualifying attempt, or runDisney Marathon Weekend, this episode will help you stop second-guessing your training and arrive at the starting line rested, sharp, healthy, and confident. Remember: Keep the fitness. Lose the fatigue. Trust the taper. FREE Ultimate Marathon Training Guide: Grab your free marathon training guide Listen next: Episode 282 — Strides: The Most Underrated Running Tool to Boost Your SPEED at ANY AGE  If this episode helps you, share it with another runner who has a goal race coming up.   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. 💧 Hydrate Smarter with LMNT Long runs, hard workouts, and sweaty training sessions can take a lot out of you, especially when you're training in the heat. LMNT has become one of my go-to ways to replenish electrolytes and stay on top of my hydration throughout marathon training. Each stick pack delivers a meaningful dose of electrolytes without sugar, artificial colors, or other dodgy ingredients. Get a free 8-count Sample Pack of LMNT's most popular drink mix flavors with any purchase at https://www.DrinkLMNT.com/healthyrunner Proper hydration and fueling are key parts of building a strong, healthy, and durable running body. Give LMNT a try and find your favorite flavor, mine is watermelon! 🍉   💙 Want more support with your running? If you're looking to dial in your running, strength training, and nutrition, overcome recurring injuries, and train smarter for your next race, we'd love to help. With Healthy Runner Coaching, you'll get an individualized run and strength plan with expert coaching and support based on your goals and how your body is responding. Or, join the Healthy Runner Academy for our step-by-step system to help you get stronger, stay healthy, and become a lifelong runner. Find the level of support that's right for you: 👉🏼 HEALTHY RUNNER ACADEMY  👉🏼 HEALTHY RUNNER COACHING   👋🏼 New here? I'm Dr. Duane Scotti, former physical therapy professor turned full-time running coach, running physical therapist, and 8x 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.   Connect with Dr. Duane: - Instagram - @sparkhealthyrunner - Sign up for the Healthy Runner Newsletter - Join our Healthy Runner Facebook Community - Subscribe to our YouTube Channel - [email protected] - www.sparkhealthyrunner.com

[Download] Nutrition Blueprint 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 Brooke Czarnecki, RDN from our Spark Healthy Runner 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 to eat, how much carbohydrate your body actually needs, and the biggest nutrition mistakes that could leave you feeling depleted on race day. Whether you're training for your first marathon or chasing a new personal record, this episode will help you develop a smarter race-week fueling strategy so you can arrive at the starting line feeling prepared and confident! What You'll Learn: -Why marathon runners hit the wall and how carb loading can help. -The biggest carb-loading mistakes runners make. -When to start carb loading: 24, 48, or 72 hours before your race? -What to eat during the final 2–3 days before a marathon. -How to train your gut to tolerate more carbohydrates during long runs. -Whether high-carb fueling affects your long-term health. -Important carb-loading considerations for female runners. -Brooke's practical 3-day carb-loading strategy when race day is approaching!   Stop guessing about your marathon nutrition and start fueling with a plan!   Grab your FREE Marathon Training Guide Here!  Episodes and Resources mentioned in this episode:   Links and Resources from the show: - Get all of Brooke's previous episodes on the podcast in one place! - Listen to my previous episode on how injury and nutrition guidance sparked Rachel's first marathon success! - Listen to my previous episode on How to Eat Like a Runner - Listen to my previous episode on hydration and electrolytes for running   If you are a runner who is looking for an individualized nutrition plan and want to prevent under-fueling so you can run strong and last long then you can begin to work with Brooke within our 1:1 signature Healthy Runner Coaching program 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.   💧 Hydrate Smarter with LMNT Long runs, hard workouts, and sweaty training sessions can take a lot out of you, especially when you're training in the heat. LMNT has become one of my go-to ways to replenish electrolytes and stay on top of my hydration throughout marathon training. Each stick pack delivers a meaningful dose of electrolytes without sugar, artificial colors, or other dodgy ingredients. Get a free 8-count Sample Pack of LMNT's most popular drink mix flavors with any purchase at https://www.DrinkLMNT.com/healthyrunner Proper hydration and fueling are key parts of building a strong, healthy, and durable running body. Give LMNT a try and find your favorite flavor, mine is watermelon! 🍉   💙 Ready for an Individualized Nutrition and Training Plan? If you're looking to dial in your marathon nutrition, overcome recurring injuries, and train smarter for your next race, we'd love to help! Through our Healthy Runner Coaching program and Healthy Runner Academy, you can get expert guidance to build a training and fueling strategy that works for YOU.   👋🏼 New here? I'm Dr. Duane Scotti, former physical therapy professor turned full-time running coach, running physical therapist, and 8x 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.   Connect with Brooke: Brooke's Race Day Carb Loading Guide - Instagram: @intentfulnutrition - Email: [email protected] - Healthy Runner Facebook Community - Actively Fueled Podcast on Spotify   Connect with Dr. Duane: - Instagram - @sparkhealthyrunner - Sign up for the Healthy Runner Newsletter - Join our Healthy Runner Facebook Community - Subscribe to our YouTube Channel - [email protected] - www.sparkhealthyrunner.com

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 actually make it worse and what to do instead 🦵🏼 IT band syndrome: Why foam rolling and stretching your IT band isn't fixing the root problem and how hip strength plays a role 🦶🏼 Achilles tendinopathy: How progressive tendon loading can help you rebuild strength and when it's appropriate to add more advanced exercises We also talk about how to modify your training when something hurts, why "hero workouts" can get runners into trouble, the risks of changing shoes too quickly, and why a simple dynamic warm-up can be so valuable for staying healthy. The big takeaway? An injury doesn't always mean you need to completely stop running. With smart load management, appropriate strength training, and the right modifications, many runners can continue moving forward while addressing the underlying problem. Whether you're currently dealing with a hamstring, IT band, or Achilles pain or you simply want to prevent these common injuries from derailing your next marathon training cycle, this episode will give you practical strategies to help you keep running healthy and strong. 🏃🏻‍♀️ Dealing With One of These Running Injuries? Grab Your FREE Injury Playbook! Don't let that nagging pain derail your training. I've created step-by-step resources to help you understand what's causing your pain, what to avoid, and the exercises you can start doing to get back to healthy running. 👇🏼 Choose the FREE playbook that matches your injury: 🦵🏼 IT Band Pain: Get the Ultimate IT Band Pain Playbook here   🦶🏼 Achilles Pain: Get the Ultimate Achilles Pain Playbook here 🏃🏻‍♀️ High Hamstring Pain: Get the Proximal Hamstring Tendinopathy Playbook here  Pick the injury you're dealing with and start taking the right steps toward running healthy and strong again!   A big thanks to Kila for your support for this episode! Looking for a custom running insole that works with your foot instead of restricting it? Kila is the first company to create fully custom footbeds using super shoe foam technology. Designed around your unique feet with a quick 3D scan from your iPhone, Kila's custom insoles are lightweight, flexible, and built to support natural foot motion while optimizing comfort and performance. As a running physical therapist and coach, I appreciate that Kila provides a more dynamic alternative to traditional rigid orthotics while allowing your feet to move more naturally.  Visit kilarun.com and use code HEALTHYRUNNER to get $50 off your first order!   💧 Hydrate Smarter with LMNT  Long runs, hard workouts, and sweaty training sessions can take a lot out of you, especially when you're training in the heat. LMNT has become one of my go-to ways to replenish electrolytes and stay on top of my hydration throughout marathon training. Each stick pack delivers a meaningful dose of electrolytes without sugar, artificial colors, or other dodgy ingredients. Get a free 8-count Sample Pack of LMNT's most popular drink mix flavors with any purchase at https://www.DrinkLMNT.com/healthyrunner Proper hydration and fueling are key parts of building a strong, healthy, and durable running body. Give LMNT a try and find your favorite flavor, mine is watermelon! 🍉   If you're ready for structured strength plans, progressive return-to-run programming, and coaching support so you're not guessing week to week, join the Healthy Runner Academy waitlist  Looking for 1-on-1 guidance, structure, support, and accountability?  Check out our signature Spark Healthy Runner Coaching here!   👋🏼 New here? I'm Dr. Duane Scotti, former physical therapy professor turned full-time running coach, running physical therapist, and 8x 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. Connect with Carolyn Coffin: Email Carolyn: [email protected] Inspired Soles Instagram: @inspiredsolescast Carolyn's Instagram: @carolyn.c.coffin   Connect with Dr. Duane:  - Instagram - @sparkhealthyrunner - Sign up for the Healthy Runner Newsletter - Join our Healthy Runner Facebook Community - Subscribe to our YouTube Channel - [email protected] - www.sparkhealthyrunner.com

Training for RunDisney? Download my FREE Ultimate RunDisney Training Playbook 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 joined by Coach Whitney LaCombe from the Spark Healthy Runner team to break down 5 of the biggest Disney Marathon Weekend training mistakes and show you how to prepare for the entire experience, not just the marathon. We cover: 🔋 Why Disney is really an energy-management event and how to protect your "Disney Battery" 🏃🏻 Why time on your feet may matter more than chasing a specific long-run mileage 🔁 How to use back-to-back long runs to prepare for Goofy and Dopey 🚦 How to tell the difference between normal cumulative fatigue and an injury warning sign ⏰ Why you should practice early wake-ups, fueling, costumes, crowds, and your race-day routine 💪🏻 Why strength training is essential for building the durability you need for Disney 😴 How to recover between races so you can keep your body feeling strong 🏰 How to finish healthy enough to actually enjoy the parks and celebrate afterward We also share the story of Jess, who came to us with knee pain during Dopey training. After working on a personalized running and strength plan, she went on to complete all four races of the Dopey Challenge (including her first marathon) and felt great during her recovery. Whether you're training for the Disney Marathon, Goofy Challenge, or all 48.6 miles of the Dopey Challenge, this episode will help you train smarter so you can enjoy every magical mile. Because Disney isn't about surviving race weekend. Train for the experience, not just the marathon. 🏰✨   Grab your FREE RunDisney Marathon Training Guide Here!    If you're ready for structured strength plans, recovery routines, nutrition, and coaching support so you're not guessing week to week during your rundisney training, join the Healthy Runner Academy!   Episodes and Resources mentioned in this episode:   Listen to my previous episode on the 20-week strength plan to finish Disney Strong   Listen to my previous episode on 6 Steps to Mastering runDisney Training   Listen to my previous episode on How to Prepare for RunDisney Marathon Weekend: 7 Race Week Essentials for Dopey Challenge Runners   Listen to my previous episode on How I Conquered the 2026 Dopey Challenge Feeling Strong, Durable, and Healthy 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!     Want to work individually with our team using a structured strength, nutrition, and a run plan with full support and accountability to crush your Disney Marathon Weekend experience? Book a call and learn more about Healthy Runner coaching here  A big thanks to Kila for your support for this episode!   Looking for a custom running insole that works with your foot instead of restricting it? Kila is the first company to create fully custom footbeds using super shoe foam technology. Designed around your unique feet with a quick 3D scan from your iPhone, Kila's custom insoles are lightweight, flexible, and built to support natural foot motion while optimizing comfort and performance.   As a running physical therapist and coach, I appreciate that Kila provides a more dynamic alternative to traditional rigid orthotics while allowing your feet to move more naturally.    Visit kilarun.com and use code HEALTHYRUNNER to get $50 off your first order! Connect with coach Whitney: - Instagram: @runwhitspark - Email: [email protected] - Healthy Runner Facebook Community   Connect with Dr. Duane: - Instagram - @sparkhealthyrunner - Sign up for the Healthy Runner Newsletter - Join our Healthy Runner Facebook Community - Subscribe to our YouTube Channel - [email protected] - www.sparkhealthyrunner.com

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 habits, mindset shifts, and training principles that help runners stay healthy, continue improving, and enjoy running for decades. In this episode, we discuss: ✅ What "sustainable excellence" really means for everyday runners ✅ The biggest mistakes runners over 40 make that lead to injury and burnout ✅ How your training should evolve as you get older ✅ Why recovery becomes one of your greatest performance tools ✅ The mindset shift that separates runners who keep improving from those who quit ✅ Practical lessons from elite athletes, coaches, and researchers that every masters runner can apply today Whether you're chasing a marathon PR, training for your next runDisney race, or simply want to keep enjoying the sport you love for years to come, this conversation will help you train smarter, stay healthier, and run stronger for life.   Resources Mentioned 🎧 Healthy Runner Podcast Episode 278: The 5-Step Injury Prevention System here     Want to Run Healthy for Life? If you're tired of constantly battling injuries or wondering if you're training the right way, our Healthy Runner coaching team can help. We'll personally match you with the coach who's the best fit for your goals, experience, personality, and running journey so you can train consistently, build strength, and keep running for years to come.  Learn more here.   🎁 FREE RESOURCE: Marathon Training Guide Want a clear, proven roadmap to train smarter and feel strong on race day? Download your Ultimate Marathon Training Guide to Master Your Marathon Feeling Strong This free guide is designed for both beginner and advanced runners who want to achieve their marathon goals while staying healthy and injury-free. Claim your free copy here!    A big thanks to Kila for your support for this episode! Looking for a custom running insole that works with your foot instead of restricting it? Kila is the first company to create fully custom footbeds using super shoe foam technology. Designed around your unique feet with a quick 3D scan from your iPhone, Kila's custom insoles are lightweight, flexible, and built to support natural foot motion while optimizing comfort and performance. As a running physical therapist and coach, I appreciate that Kila provides a more dynamic alternative to traditional rigid orthotics while allowing your feet to move more naturally.  Visit kilarun.com and use code HEALTHYRUNNER to get $50 off your first order!   If you're ready for structured strength plans, progressive return-to-run programming, and coaching support so you're not guessing week to week, join the Healthy Runner Academy waitlist  Looking for 1-on-1 guidance, structure, support, and accountability?  Check out our signature Spark Healthy Runner Coaching here! 👋🏼 New here? I'm Dr. Duane Scotti, former physical therapy professor turned full-time running coach, running physical therapist, and 8x 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.   Connect with Jon Levitt - Learn more about Jon and For the Long Run       - Follow Jon on Instagram - Watch For the Long Run videos on YouTube - Listen to the For the Long Run podcast - Listen to the Long Run Labs podcast Connect with Dr. Duane: - Instagram - @sparkhealthyrunner - Sign up for the Healthy Runner Newsletter - Join our Healthy Runner Facebook Community - Subscribe to our YouTube Channel - [email protected] - www.sparkhealthyrunner.com

Training for RunDisney? Download my FREE Ultimate RunDisney Training Playbook 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 strength training roadmap he uses to help runners prepare for Disney Marathon Weekend without breaking down. You'll learn: -Why strength training is the missing piece for most Disney runners -The 4 phases of a 20-week strength training plan -The best exercises to build stronger hips, glutes, calves, and core -How to progress your strength work as marathon mileage increases -When to reduce strength training during your taper -The three biggest strength training mistakes Disney runners make -How to stay healthy, recover faster, and enjoy the parks after your race Whether you're training for the Walt Disney World Marathon, Half Marathon, Goofy Challenge, or Dopey Challenge, this episode will help you build the strength and resilience you need to cross the finish line feeling strong… not just survive it.   Grab your FREE RunDisney Marathon Training Guide Here!    If you're ready for structured strength plans, recovery routines, nutrition, and coaching support so you're not guessing week to week during your rundisney training, join the Healthy Runner Academy!   Episodes and Resources mentioned in this episode: Listen to my previous episode on 6 Steps to Mastering runDisney Training Listen to my previous episode on How to Prepare for RunDisney Marathon Weekend: 7 Race Week Essentials for Dopey Challenge Runners Listen to my previous episode on How I Conquered the 2026 Dopey Challenge Feeling Strong, Durable, and Healthy Listen to my previous episode on my 2024 Disney Marathon Weekend Recap Conquering the Dopey Challenge Listen to my previous episode on what to do after you sign up for the Dopey challenge    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!   Want to work with Dr. Duane as your running physical therapist and coach with structured rehab, strength, nutrition, and a run plan with full support and accountability to crush your Disney Marathon Weekend experience? Book a call and learn more about Healthy Runner coaching here  Connect with Dr. Duane: - Instagram - @sparkhealthyrunner - Sign up for the Healthy Runner Newsletter - Join our Healthy Runner Facebook Community - Subscribe to our YouTube Channel - [email protected] - www.sparkhealthyrunner.com

[Download] The IT Band Fix for Runners  Have you been stretching your IT band every day… yet the pain on the outside of your knee keeps coming back? Here's the truth that surprises most runners: you can't actually stretch your IT band. In this episode, Dr. Duane Scotti, running physical therapist, running coach, and 8x marathoner, explains why the traditional "IT band stretch" isn't solving your problem and why it may even be keeping you stuck in the injury cycle. You'll learn why IT band syndrome isn't caused by a "tight IT band," what's really driving that sharp pain on the outside of your knee, and the three evidence-based strategies that can help you get back to running with confidence.   In this episode, you'll discover: ✅ Why your IT band doesn't actually stretch ✅ The seatbelt analogy that changes how you'll think about IT band syndrome forever ✅ Why traditional IT band stretches may be making your symptoms worse ✅ The best places to foam roll (and where NOT to) ✅ The three hip-strengthening exercises every runner with IT band pain should start with ✅ A simple running form adjustment that can reduce stress on your IT band immediately ✅ Real success stories from runners who broke the IT band injury cycle and returned to running stronger than ever If you're tired of dealing with sharp pain on the outside of your knee during runs and want to stop chasing symptoms, this episode will show you how to address the root cause so you can stay healthy, run stronger, and enjoy lifelong running.   🎁 Download my free ITB guide here! If you're ready for structured strength plans, progressive return-to-run programming, and coaching support so you're not guessing week to week, join the Healthy Runner Academy waitlist  Return to Running Program without IT Band Pain here   Listen to my previous episode on when to run, when to rest, and how to fix ITBS faster here!   Listen to my previous episode on conquering marathon training without IT Band Syndrome here!   Watch how Josmany went from IT band injury to pain-free marathon here   Watch how Stephanie went from IT band pain with every long run to conquering the 48.6 mile Dopey Challenge in Disney 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 IT Band Syndrome and keep it from coming back again? Book a call and learn more about Healthy Runner coaching here    Connect with Dr. Duane: - Instagram - @sparkhealthyrunner - Sign up for the Healthy Runner Newsletter - Join our Healthy Runner Facebook Community - Subscribe to our YouTube Channel - [email protected] - www.sparkhealthyrunner.com