290. RunDisney Marathon Weekend: 7 Race Week Essentials for Dopey Runners

Download the Ultimate Marathon Race Ready Guide Here! Preparing for RunDisney Marathon Weekend or taking on the Dopey Challenge?  Dr. Duane Scotti breaks down the 7 race week essentials that every Disney runner must know from how to taper the right way, to what to eat each day, to the weather, packing, and logistics that make RunDisney so unique. Learn how to avoid the common mistakes that drain energy, derail race week, or increase your injury risk, and instead run each magical mile with confidence, gratitude, and joy. Whether you're running the 5K, 10K, Half, Full, Goofy, or Dopey, this episode will help you feel prepared, strong, and ready to conquer Marathon Weekend the smart way. ✅ Subscribe for more marathon training tips, injury prevention, and smarter strength strategies. Grab your FREE RunDisney Race Ready Checklist Here!  Want Dr. Duane to answer your question on the podcast?  Submit questions here Want to run stronger, faster, and injury-free? The Healthy Runner Academy provides you the step-by-step system to finally stay consistent, avoid burnout, and prevent nagging injuries… all with expert coaching and a supportive community behind you!   Perfect for adult runners who want to: - Stop nagging injuries - Build a resilient running body - Get faster and stronger - Enjoy pain-free, consistent training   Join the waitlist today and be first in line when doors open (only 3x/year) + get a special bonus to strengthen your running journey!   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 my 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  Listen to my previous episode with Jeff Galloway on how to implement the run walk run method for Disney training Listen to my previous episode on marathon strength training guide: run stronger with these 3 essentials 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 Naboso for your support for this episode! Want to know how I prioritize achilles and foot health to prevent & heal 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 - Sign up for the Healthy Runner Newsletter - Join our Healthy Runner Facebook Community - Subscribe to our YouTube Channel - [email protected] - www.sparkhealthyrunner.com   Listen & Subscribe: Apple Podcasts Spotify YouTube Amazon Music  

Join the waitlist for Healthy Runner Academy Here!   If you have ever trained perfectly… only to fall short of your goal on race day… this episode is for you. I am breaking down my Philadelphia Marathon, the lessons that cost me a PR and the wins that set me up to come back even stronger.   Inside, you will learn: • The exact moment my race slipped away • How I managed pacing, fueling, and hydration with zero cramps (until I didn't) • The elevation traps most runners underestimate in Philly • Why "middle mile mindset" can make or break your race • What I will do differently next time, so you can too   Race day results are never just about fitness. mindset, strategy, focus, and adaptability all play a huge role once the marathon gets real.   Whether you are shooting for a PR or simply trying to run your next marathon feeling strong, this recap gives you the real behind the scenes (not just the highlight reel).   ✅ Subscribe for more marathon training tips, injury prevention, and smarter strength strategies.   Grab your FREE Ultimate Marathon Training Guide to Master Your Marathon Feeling Strong!    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 run stronger, faster, and injury-free? The Healthy Runner Academy provides you the step-by-step system to finally stay consistent, avoid burnout, and prevent nagging injuries… all with expert coaching and a supportive community behind you!   Perfect for adult runners who want to: - Stop nagging injuries - Build a resilient running body - Get faster and stronger - Enjoy pain-free, consistent training   Join the waitlist today and be first in line when doors open (only 3x/year) + get a special bonus to strengthen your running journey!   Episodes and Resources mentioned in this episode: Listen to my previous episode on the race day mistake most runners don't see coming here! Listen to my previous episode on 7 lessons learned from not running for 42 days here! Download THE Ultimate Guide to Running Healthy without Achilles Pain Listen to my previous episode on marathon strength training guide: run stronger with these 3 essentials here! Listen to my previous episode race recap running a 23 minute PR at the Cape Cod Marathon here! Listen to my previous episode on conquering 48.6 miles as part of the Dopey Challenge here!    A big thanks to CurraNz for your support for this episode!   Want to know my favorite recovery supplement for runners?  CurraNz is New Zealand's natural running supplement made of a strong antioxidant (polyphenol anthocyanin) found within blackcurrants.     Learn more about the real science behind blackcurrant extract in my interview with Fleur Cushman in episode 233 on the Healthy Runner Podcast.    Click here and use code HEALTHYRUNNER for 20% off your first order!    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   Listen & Subscribe: Apple Podcasts Spotify YouTube Amazon Music Website  

Should you run or walk with a weighted vest to get stronger or faster? Or is it just another social media fitness fad that can lead to injury? In this episode, Dr. Duane Scotti sits down with Coach Cat from the Spark Healthy Runner team to break down the science behind weighted vest training for runners.  Together, they uncover what fitness influencers often get wrong and explain when (and how) a weighted vest might actually be helpful — and when it can do more harm than good. You'll learn: - Whether weighted vests really help with bone density, weight loss, or speed - Why runners over 40 should be cautious before adding extra load - The truth behind "1 pound adds 4 pounds of pressure" on your joints - Safe alternatives to build strength without increasing injury risk - A simple, evidence-based way to strengthen your running body year-round If you've ever wondered whether a weighted vest can take your training to the next level or just add unnecessary stress to your joints, this episode is for you.   🎧 Tune in and discover how to run stronger, faster, and injury-free…no gimmicks required.   There are six steps to growing in your trail running journey so you can enjoy it and stay healthy!  Learn them here!   Want to start running (the right way) without getting injured?  Download our blueprint here!   Get all of coach Cat's previous trainings here!   Follow along with coach Cat's 30-Minute Treadmill workout for runners here!   Listen to our previous episode on 6-Steps to get strong this winter here!   Listen to our previous episode on how to build a solid foundation with base training here!   Want to run stronger, faster, and injury-free? The Healthy Runner Academy provides you the step-by-step system to finally stay consistent, avoid burnout, and prevent nagging injuries — all with expert coaching and a supportive community behind you.   Perfect for adult runners who want to: - Stop nagging injuries - Build a resilient running body - Get faster and stronger - Enjoy pain-free, consistent training   Join the waitlist today and be first in line when doors open (only 3x/year) + get a special bonus to strengthen your running journey!   ⭐️ Winter Strong Body Coaching Here! http://learn.sparkhealthyrunner.com/strong   Sign up for Free Healthy Runner Newsletter here! ➡︎ https://sparkhealthyrunner.com/newsletter/   A big thanks to Naboso for your support for this episode!   Want to know how I prioritize achilles and foot health to prevent & heal 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 Coach Cat: - 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   Listen & Subscribe: Apple Podcasts Spotify YouTube Amazon Music Website  

[Download] the Ultimate Guide to Mastering Your Marathon Feeling Strong Are you unintentionally sabotaging your marathon with fueling mistakes? You're not alone. Most runners over 40 struggle with energy crashes, GI issues, cramping, or bonking — and it has nothing to do with fitness and everything to do with fueling. In this episode, I'm joined by sports nutritionist, exercise physiologist, and speaker Jenn Giles, who specializes in marathon fueling for masters runners. Together, we break down the most common marathon nutrition mistakes and exactly how to fuel smarter so you can run strong from start to finish. ✅ Here's what you'll learn: - The biggest fueling mistakes runners over 40 make (and how to fix them) - Why bonking is totally preventable — if you follow this strategy - Carb loading mistakes that cause race day disaster (and what to do instead) - Exactly how many carbs per hour your body needs during a marathon - Gel vs. chews vs. real food — what REALLY works? - How underfueling leads to injuries, fatigue, and burnout - A simple race week fueling plan anyone can follow - The electrolyte formula to prevent cramping in long races If you've ever hit the wall, struggled with race day stomach issues, or faded hard after mile 18, this episode will change how you fuel forever. 🎧 Listen now and learn how to fuel your miles like a master — so you can race strong, recover faster, and enjoy marathon running for life. Want to run stronger, faster, and injury-free for your Marathon? The Healthy Runner Academy provides you the step-by-step system to finally stay consistent, avoid burnout, and prevent nagging injuries — all with expert coaching and a supportive community behind you.   Perfect for adult runners who want to: - Stop nagging injuries - Build a resilient running body - Get faster and stronger - Enjoy pain-free, consistent training   Join the waitlist today and be first in line when doors open (only 3x/year) + get a special bonus to strengthen your running journey!   Related Resources: Listen to my previous conversation with Jenn and learn what to eat and drink before your long run here! Listen to my previous episode on marathon nutrition here! Listen to my previous episode on Beginner Marathon Training here! Listen to my previous episode on Advanced Marathon Training here! Listen to my previous episode on injury prevention for marathon training here! Listen to my previous episode on marathon strength training guide: run stronger with these 3 essentials here!   Sign up for Free Healthy Runner Newsletter here! ➡︎ https://sparkhealthyrunner.com/newsletter/     A big thanks to CurraNz for your support for this episode!   Want to know my favorite recovery supplement for runners?  CurraNz is New Zealand's natural running supplement made of a strong antioxidant (polyphenol anthocyanin) found within blackcurrants.     Learn more about the real science behind blackcurrant extract in my interview with Fleur Cushman in episode 233 on the Healthy Runner Podcast.    Click here and use code HEALTHYRUNNER for 20% off your first order!    Connect with Jenn Giles: - Instagram: @jenngileseat4sport - TikTok: @jenngileseat4sport - Website: www.jenngilesrd.com   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   Listen & Subscribe: Apple Podcasts Spotify YouTube Amazon Music Website  

[Download] The Ultimate Marathon Guide to Master Your NYC Marathon Feeling Strong! Are you running the TCS New York City Marathon this year? Whether it's your first 26.2 or your fifth, this episode is your complete survival guide to race day — from the ferry ride to the finish line in Central Park! Coach Whitney LaCombe from the Spark Healthy Runner coaching team joins Dr. Duane Scotti to break down everything you need to know to make race day smooth, confident, and unforgettable.   We cover: 🏃‍♀️ Race morning logistics — what time to leave, what to bring, and how to handle the start village chaos 🗽 Course experience — where the hills really hit, what the crowds are like, and how to pace yourself across the five boroughs 🎽 Expo essentials — what's worth seeing (and skipping) before race day 💧 Race strategy — fuel, hydration, and mindset tips to avoid hitting the wall 🎉 Post-race recovery & meetup tips — how to reunite with family, manage soreness, and celebrate your finish Coach Whitney has conquered NYC twice and helped countless runners do the same — so if you've ever worried about missing your corral, running out of toilet paper (yes, we go there), or hitting the wall at mile 20… this episode will calm your nerves and prepare you for your best race yet.   🎁 Download your free Marathon Blueprint Grab your copy of our Healthy Runner Marathon Blueprint for your step-by-step race week 🎧 Tune in, take notes, and run NYC with confidence — we've got your back from ferry to finish! Want to run stronger, faster, and injury-free for your Marathon? The Healthy Runner Academy provides you the step-by-step system to finally stay consistent, avoid burnout, and prevent nagging injuries — all with expert coaching and a supportive community behind you.  Perfect for adult runners who want to: - Stop nagging injuries - Build a resilient running body - Get faster and stronger - Enjoy pain-free, consistent training Join the waitlist today and be first in line when doors open (only 3x/year) + get a special bonus to strengthen your running journey!   Episodes and Resources mentioned in this episode: Listen or watch all of coach Whitney's previous episodes Listen to my previous episode on Beginner Marathon Training here! Listen to my previous episode on Advanced Marathon Training here! Listen to my previous episode on injury prevention for marathon training here! Listen to my  previous episode on marathon strength training guide: run stronger with these 3 essentials here!   A big thanks to CurraNz for your support for this episode! Want to know my favorite recovery supplement for runners?  CurraNz is New Zealand's natural running supplement made of a strong antioxidant (polyphenol anthocyanin) found within blackcurrants.   Learn more about the real science behind blackcurrant extract in my interview with Fleur Cushman in episode 233 on the Healthy Runner Podcast.  Click here and use code HEALTHYRUNNER for 20% 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   Listen & Subscribe: Apple Podcasts Spotify YouTube Amazon Music Website  

Want to keep running strong for decades — without dealing with the same nagging injuries? In this powerful conversation, I sat down with Coach Sara Manderscheid on the Elevate Your Running Podcast to talk all about how to make running a lifelong pursuit. We dive deep into: - How to adapt your training as you age so you can stay strong and confident in every season of life - Why strength and plyometric work are non-negotiable for injury prevention - How to tell the difference between "normal" soreness and red flags that mean you need to pause - The key mindset shifts that turn setbacks into long-term success Whether you're coming back from injury, feeling frustrated by recurring pain, or simply want to make sure you're still running well into your 40s, 50s, and beyond — this episode will help you build a body that's durable, strong, and built for the long run. 🎁 Grab your FREE 6-Step Plan to GROW in Your Running Journey: learn.sparkhealthyrunner.com/grow Listen to my previous episode with Sara on 5 Recovery Essentials Every Runner Over 40 needs here!   Follow along with my 25 Minute Strength Workout for Runners (TO RUN PAIN 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   💥 Healthy Runner Academy is a membership for runners who want to feel stronger, more confident, and run pain-free all year long — without the overwhelm.   👉 Join the waitlist now and be the first to access our next enrollment and get exclusive bonuses! Don't miss your chance to reset your running and finish this year stronger than ever.   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 prevent your stubborn injury from coming back again? Book a call and learn more about Healthy Runner coaching here    Related Resources:   Listen to my previous episode with Sara on 5 Recovery Essentials Every Runner Over 40 needs here! Listen to my previous episode on Marathon Injury Prevention here! Listen to my previous episode on the 7 Lessons Learned From My Running Injury here! Listen to my previous episode on How to Return to Running After Injury here!   A big thanks to Naboso for your support for this episode!   Want to know how I prioritize achilles and foot health to prevent & heal 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 Sara Manderscheid:   Instagram & Threads: @elevateyourrunning and @sayrahrunshappy  Website: https://elevateyourrunning.com The Elevate Your Running Podcast on Apple The Elevate Your Running 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   Listen & Subscribe: Apple Podcasts Spotify YouTube Amazon Music Website  

Do you find yourself running the same loop over and over… and getting bored? In this episode, Coach Duane sits down with coach Lufeng Zou from our Spark Healthy Runner team to uncover the secret to keeping running exciting, purposeful, and fun through smart route planning.   You'll learn the 3 types of running routes every runner needs: - Routine Runs — familiar loops that make recovery days stress-free - Workout Routes — purposeful paths for speedwork, hills, and long runs - Exploration Runs — fun adventures (yes, even Strava Art 🎨) that bring joy back to running Whether you're training for your next half marathon or just trying to stay consistent without burning out, this episode will show you how to plan routes that build strength, keep you motivated, and help you run injury-free for life. Hit play, and let's make your running anything but boring! Want to run stronger, faster, and injury-free? The Healthy Runner Academy provides you the step-by-step system to finally stay consistent, avoid burnout, and prevent nagging injuries — all with expert coaching and a supportive community behind you.   Perfect for adult runners who want to: - Stop nagging injuries - Build a resilient running body - Get faster and stronger - Enjoy pain-free, consistent training   Join the waitlist today and be first in line when doors open (only 3x/year) + get a special bonus to strengthen your running journey!   Episodes and Resources mentioned in this episode:   Listen to coach Lu's story on getting a sub 3 hour marathon in Boston here!   Sign up for Free Healthy Runner Newsletter here! ➡︎ https://sparkhealthyrunner.com/newsletter/   A big thanks to Naboso for your support for this episode!   Want to know how I prioritize achilles and foot health to prevent & heal 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 coach Lu: - Follow coach Lu on Instagram  - 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   Listen & Subscribe: Apple Podcasts Spotify YouTube Amazon Music Website  

[Download] The Ultimate Marathon Guide to Master Your Marathon Feeling Strong! Back-to-back world majors — Chicago and NYC — just three weeks apart. How can you train, recover, and show up strong for both without breaking down? In this episode, I sit down with returning guest Rhonda Hunt — run coach, personal trainer, lululemon ambassador, Hyrox coach, and expert in the physiology of menopause. Rhonda is an incredible leader and inspiration for women chasing big running goals beyond menopause, and she's here to share how she's preparing to tackle Chicago and NYC back-to-back. You'll learn: - How to safely train and adjust your plan for multiple marathons close together - Recovery, nutrition, and sleep hacks for masters runners - Age-specific strategies for staying injury-free in your 40s, 50s, and beyond - Strength training and cross-training tips to balance performance and recovery - Real-world lessons from Rhonda's own journey of doubling up on fall marathons If you're a masters runner with ambitious goals — whether it's two marathons or your next big PR — this episode will give you the strategies to train smarter, recover better, and keep running strong for life. 👉 Plus, grab your free Ultimate Marathon Training Guide to Master Your Marathon Feeling Strong!  Want to run stronger, faster, and injury-free for your Marathon? The Healthy Runner Academy provides you the step-by-step system to finally stay consistent, avoid burnout, and prevent nagging injuries — all with expert coaching and a supportive community behind you.   Perfect for adult runners who want to: - Stop nagging injuries - Build a resilient running body - Get faster and stronger - Enjoy pain-free, consistent training   Join the waitlist today and be first in line when doors open (only 3x/year) + get a special bonus to strengthen your running journey!   Episodes and Resources mentioned in this episode:   Listen to my previous episode with Rhonda about Running Through Menopause here!   Listen to my previous episode on Beginner Marathon Training here!   Listen to my previous episode on Advanced Marathon Training here!   Listen to my previous episode on injury prevention for marathon training here!   Listen to my previous episode on marathon strength training guide: run stronger with these 3 essentials here!   Sign up for Free Healthy Runner Newsletter here! ➡︎ https://sparkhealthyrunner.com/newsletter/   A big thanks to CurraNz for your support for this episode!   Want to know my favorite recovery supplement for runners?  CurraNz is New Zealand's natural running supplement made of a strong antioxidant (polyphenol anthocyanin) found within blackcurrants.     Learn more about the real science behind blackcurrant extract in my interview with Fleur Cushman in episode 233 on the Healthy Runner Podcast.    Click here and use code HEALTHYRUNNER for 20% off your first order!    Connect with Rhonda Hunt: - Instagram: @rhondahuntfitness - Website: rhondahuntfitness.com - Email: [email protected] 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   Listen & Subscribe: Apple Podcasts Spotify YouTube Amazon Music Website  

[Download] 6-Step Plan to Grow in Your Running Journey  Most runners skip one of the simplest, fastest ways to get quicker, smoother, and more injury-resistant — strides. In this episode of the Healthy Runner Podcast, Dr. Duane Scotti breaks down everything you need to know about strides — the most underrated tool in your running toolbox.  Whether you're chasing a marathon PR, training for your first 5K, or just want to make running feel easier, strides can change the game. You'll learn: -What strides actually are (and what they are NOT) -Why they improve speed, efficiency, and injury resilience at any age -How to perform strides step-by-step -The biggest mistakes runners make when adding strides -How to progress strides safely into your weekly routine   If you've ever wondered how to run faster without risking injury — or how to finally make your form feel smooth and powerful — this episode is for you. 🎧 Press play and unlock the secret weapon pro runners use after easy runs! ✅ Download the Ultimate Marathon Training Guide to Run Pain Free Listen to my previous episode on the top 7 exercises for runners here!   Listen to my previous episode on Proven 5-Step System for Lifelong Healthy Miles here!   Follow along with my 25 Minute Strength Workout for Runners (TO RUN PAIN FREE)   Want to run stronger, faster, and injury-free? The Healthy Runner Academy provides you the step-by-step system to finally stay consistent, avoid burnout, and prevent nagging injuries — all with expert coaching and a supportive community behind you.   Perfect for adult runners who want to: - Stop nagging injuries - Build a resilient running body - Get faster and stronger - Enjoy pain-free, consistent training   Join the waitlist today and be first in line when doors open (only 3x/year) + get a special bonus to reset your running journey!   A big thanks to ucan for your support for this episode!   Want to know what we recommend to our athletes during hard 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 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 Listen & Subscribe: Apple Podcasts Spotify YouTube Amazon Music Website  

[Download] The Ultimate Recovery Guide for Runners Are you over 40 and feeling like recovery takes longer than it used to? Struggling with lingering aches, slower bounce-backs, or training fatigue that just won't quit? You're not alone — and you don't have to settle for feeling "past your prime." In this episode of the Healthy Runner Podcast, Dr. Duane Scotti is joined by Coach Sara Manderscheid, founder of Elevate Your Running Coaching in Boulder, Colorado, to uncover 5 essential recovery secrets every masters runner needs to know. Together, they break down what recovery really looks like in your 40s, 50s, and beyond — and how to shift from frustration to freedom in your running journey. You'll learn: ✅ The most common recovery mistakes runners over 40 make ✅ Specific strategies to reduce soreness and improve consistency ✅ How to build strength and endurance without burning out ✅ What no one tells you about aging and adaptation ✅ Why recovery is your secret weapon for faster, healthier running Whether you're chasing a marathon PR, coming back from injury, or simply want to feel strong and energized again — this conversation is your mid-run mindset boost and recovery roadmap. 🎁 Grab your FREE Ultimate Guide to Recovery for Runners: learn.sparkhealthyrunner.com/recovery Listen to my previous episode on the Ultimate Recovery Guide for Running here!   Listen to my previous episode about Running through menopause here!   Listen to my previous episode on marathon recovery here!   Listen to my previous episode on 7 foam roller exercises for running recovery here!   Follow along with my 25 Minute Strength Workout for Runners (TO RUN PAIN 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 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 optimize your recovery as a runner over 40? Book a call and learn more about Healthy Runner coaching here    A big thanks to CurraNz for your support for this episode!   Want to know my favorite recovery supplement for runners?  CurraNz is New Zealand's natural running supplement made of a strong antioxidant (polyphenol anthocyanin) found within blackcurrants.     Backed by more than 50 studies benefitting recovery and performance, CurraNz helps improve blood flow and has been my go to training partner in my personal running journey and recommend to the athletes in our program!   Learn more about the real science behind blackcurrant extract in my interview with Fleur Cushman in episode 233 on the Healthy Runner Podcast.    Click here and use code HEALTHYRUNNER for 20% off your first order!    Connect with Sara Manderscheid:   Instagram & Threads: @elevateyourrunning and @sayrahrunshappy  Website: https://elevateyourrunning.com The Elevate Your Running Podcast on Apple The Elevate Your Running 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 Listen & Subscribe: Apple Podcasts Spotify YouTube Amazon Music Website