Healthy Runner Podcast

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

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

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

[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

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

[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