Ever felt like you did everything right in your training — strength work, recovery, stretching, sleep — and still got injured? You’re not alone… and it’s not your fault.

In this powerful episode of the Healthy Runner Podcast, I’m joined by Dr. Victoria Sekely — a fellow running physical therapist and coach — to unpack the real truth about running injuries that social media often leaves out.

We dive deep into:

✅ Why runners still get injured even when they follow “perfect” plans

✅ How social media sets unrealistic expectations around injury prevention

✅ The hidden danger of perfectionism in training

✅ What proactive injury prevention really looks like

✅ How to shift your mindset during setbacks so you can keep moving forward

If you’re over the guilt, the blame, and the confusion that comes with injuries, this episode will give you a refreshing dose of truth and empowerment.

🎁 Grab my free Ultimate Guide to Returning to Running after Injury here! [https://learn.sparkhealthyrunner.com/returntorun]

Listen to my previous episode with Victoria on marathon tips to train smart and run strong here! [https://sparkhealthyrunner.com/marathon-tips-to-train-smart-and-run-strong/]

 

Listen to my previous episode on how to prevent running injuries with a 5 step system here! [https://sparkhealthyrunner.com/how-to-prevent-running-injuries-a-proven-5-step-system-for-lifelong-healthy-miles/]

 

Listen to my previous episode on marathon injury prevention here! [https://sparkhealthyrunner.com/marathon-injury-prevention-the-training-essentials-every-runner-needs/]



Follow along with my 25 Minute Strength Workout for Runners (TO RUN PAIN FREE) [https://youtu.be/pe9v9uiUujQ]

 

There are six parts of your running journey that need to be optimized so you can run strong and last long! Learn them here [https://learn.sparkhealthyrunner.com/grow]

  [https://youtu.be/EuQ48JIYmNs] 

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 overcome your stubborn running injury and keep it from coming back again? Book a call and learn more about Healthy Runner coaching here  [https://learn.sparkhealthyrunner.com/coaching]

 

A big thanks to CurraNz [http://www.curranzusa.com/] for your support for this episode!

 

Want to know my favorite recovery supplement for runners?  CurraNz [http://www.curranzusa.com/] 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 [http://www.curranzusa.com/] 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.  [https://sparkhealthyrunner.com/black-currant-extract-and-running/]

 

Click here [http://www.curranzusa.com/] and use code HEALTHYRUNNER for 20% off your first order! 

 

Connect with Victoria Sekely:

 

- Learn more about Victoria and Train Smart Run Strong [https://www.trainsmartrunstrong.com/]

- Follow Victoria on

279. Running Injuries: What Social Media Isn’t Telling You with Victoria Sekely

Become a member of Healthy Runner Academy here! [https://learn.sparkhealthyrunner.com/]

Tired of stretching, foam rolling, or buying new shoes — only to still end up injured?

In this episode, Dr. Duane Scotti pulls back the curtain on the real system that helps adult runners stay strong, consistent, and injury-free. You’ll learn the exact 5-stage framework used inside the Healthy Runner Program to prevent injuries before they start — so you can train smarter, avoid setbacks, and hit your race goals with confidence.

Whether you’re starting fresh, bouncing back from an injury, or chasing a new PR… this system works because it evolves with you.

🎯 What You’ll Learn:

 * Why injury prevention isn’t just about stretching or recovery tools

 * How to build a solid foundation before adding mileage or speed

 * The truth about strength training, mobility, and fueling for healthy running

 * A clear 5-stage roadmap you can follow to run for life, pain-free

Ready to stop guessing and start running strong? Become a member of Healthy Runner Academy here: https://learn.sparkhealthyrunner.com

👉 Plus, grab your free How to Grow as a Runner Framework! [https://learn.sparkhealthyrunner.com/grow]

Want the structured strength, nutrition, and a run plan with full support and accountability to develop a stronger running body during your training?  

 

Book a call and learn more about Healthy Runner Coaching here! [http://learn.sparkhealthyrunner.com/coaching]

 

Episodes and Resources mentioned in this episode:

 

Listen to my previous episode on marathon specific injury prevention here! [https://sparkhealthyrunner.com/marathon-injury-prevention-the-training-essentials-every-runner-needs/]

 

Listen to my previous episode on preventing IT band syndrome during marathon training [https://sparkhealthyrunner.com/it-band-syndrome-prevention-during-marathon-training/]

 

Listen to my previous episode on how to prevent plantar fasciitis this summer here! [https://sparkhealthyrunner.com/how-to-prevent-plantar-fasciitis-this-summer/]

 

Sign up for Free Healthy Runner Newsletter here! ➡︎ https://sparkhealthyrunner.com/newsletter/

  [https://youtu.be/EuQ48JIYmNs]

Want Dr. Duane to answer your question on the podcast?  Submit questions here [https://forms.gle/xmRnVdtFUUcvm5sq6]

 

A big thanks to ucan [https://ucan.co/healthyrunner/] 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 [https://ucan.co/healthyrunner/] 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 [https://ucan.co/healthyrunner/] and use code HEALTHYRUNNER for 20% off your entire UCAN order! 

 

Connect with Dr. Duane:

- Instagram - @sparkhealthyrunner [https://www.instagram.com/sparkhealthyrunner/]

278. The 5-Step Injury Prevention System Every Runner Needs with Dr. Duane Scotti

[Download] The Ultimate Achilles Guide for Runners [https://learn.sparkhealthyrunner.com/achilles]

Is stubborn Achilles pain keeping you from running the way you want to? In this powerful episode, we sit down with a former professional runner and CEO of Running for Real [https://runningforreal.com/], Tina Muir who shares her personal journey through insertional Achilles tendinopathy — from the frustration of chronic pain to the difficult decision to undergo surgery, and ultimately, her triumphant return to running.

You’ll hear what it really takes to recover both physically and mentally, how she navigated setbacks, and what made the biggest difference in finally running pain-free. 

Whether you’re managing heel pain now, considering surgery, or want to avoid it altogether, this conversation is filled with real talk, hard-earned wisdom, and hope.

🎯 Plus, don’t miss the free resource we created to help you on your own journey:

✅ Download the Ultimate Guide to Running Healthy Without Achilles Pain  [https://learn.sparkhealthyrunner.com/achilles]

Return to Running Program without Achilles Pain here [https://learn.sparkhealthyrunner.com/returntorun]

 

Listen to my previous episode with Tina on becoming a sustainable runner here! [https://sparkhealthyrunner.com/becoming-a-sustainable-runner-with-tina-muir/]

 

Listen to my previous episode on insertional achilles tendinopathy treatment here! [https://sparkhealthyrunner.com/insertional-achilles-tendonitis-treatment-to-run-pain-free/]

 

Listen to my previous episode on the Best Running Shoes for Achilles Tendonitis [https://sparkhealthyrunner.com/best-running-shoes-for-achilles-tendonitis/]

 

Listen to my previous episode with Lisa who overcame achilles tendonitis to run double digit long runs for the first time in her life! [https://sparkhealthyrunner.com/achilles-tendonitis-healthy-runner-case-study/]

 

Learn how to get rid of achilles pain to run pain free in 5 minutes! [https://sparkhealthyrunner.com/achilles-tendonitis-treatment-running/]

 

Follow along with my 25 Minute Strength Workout for Runners (TO RUN PAIN FREE) [https://youtu.be/pe9v9uiUujQ]

 

There are six parts of your running journey that need to be optimized so you can run strong and last long! Learn them here [https://learn.sparkhealthyrunner.com/grow]

  [https://youtu.be/EuQ48JIYmNs] 

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 achilles tendonitis and keep it from coming back again? Book a call and learn more about Healthy Runner coaching here  [https://learn.sparkhealthyrunner.com/coaching]

 

A big thanks to Naboso [https://bit.ly/healthyrunner] 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 [https://bit.ly/healthyrunner]!

 

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 [https://bit.ly/healthyrunner] and use code HEALTHYRUNNER for 20% off your entire Naboso order! 

 

Connect with Tina Muir:

 

- Order your copy of the

277. Running Again After Insertional Achilles Tendinopathy Surgery with Tina Muir

Join Team 26.2 before it’s too late! [https://learn.sparkhealthyrunner.com/team26point2]

🏃‍♂️ Ready to run your strongest marathon yet? In this special episode, Coach Duane shares an exciting announcement: Team 26.2, the only group marathon training program built for lifelong injury-free running, is officially open — but only for 5 days!

If you're tired of nagging injuries, confused by cookie-cutter training plans, or just want to feel confident heading into your next marathon… this is for you.

Team 26.2 is designed specifically for adult runners who want to train smarter, stay healthy, and finally reach their marathon goals with structure, support, and strength.

Inside this episode:

-Why most marathon training plans fail adult runners

-What makes Team 26.2 different from anything else out there

-The 3 core elements that will help you run faster and avoid injuries

-Why you can’t wait — doors close soon and won’t open again until June 2026

🎯 Join the team before it’s too late → 

https://learn.sparkhealthyrunner.com/team26point2

 

Listen to my previous episode on Beginner Marathon Training here! [https://sparkhealthyrunner.com/16-week-marathon-training-for-beginners/]

Listen to my previous episode on Advanced Marathon Training here! [https://sparkhealthyrunner.com/marathon-training-tips-to-pr/]

Listen to my previous episode on Avoiding Injuries while Marathon Training here! [https://sparkhealthyrunner.com/marathon-injury-prevention-the-training-essentials-every-runner-needs/]

Listen to my previous episode on marathon strength training guide: run stronger with these 3 essentials here! [https://sparkhealthyrunner.com/marathon-strength-training-guide-run-stronger-with-these-3-essentials/]

 

Sign up for Free Healthy Runner Newsletter here! ➡︎ https://sparkhealthyrunner.com/newsletter/

 

There are six parts of your running journey that need to be optimized so you can run strong and last long! Learn them here [https://learn.sparkhealthyrunner.com/grow]

 

Want Dr. Duane to answer your question on the podcast?  Submit questions here [https://forms.gle/xmRnVdtFUUcvm5sq6]

 

Connect with Dr. Duane:

- Instagram - @sparkhealthyrunner [https://www.instagram.com/sparkhealthyrunner/]

- Sign up for the Healthy Runner Newsletter [https://sparkhealthyrunner.com/newsletter/]

- Join our Healthy Runner Facebook Community [https://www.facebook.com/groups/HealthyRunnerGroup/]

- Subscribe to our YouTube Channel [http://www.youtube.com/c/sparkhealthyrunner]

- duane@sparkhealthyrunner.com

- www.sparkhealthyrunner.com [http://www.sparkhealthyrunner.com]

 

Listen & Subscribe:

Apple Podcasts [https://podcasts.apple.com/us/podcast/healthy-runner-podcast/id1500452264]

Spotify [https://open.spotify.com/show/256OxNcCDKaSEzmtnABO8i]

iHeartRadio [https://www.iheart.com/podcast/263-healthy-runner-podcast-61641079/]

Amazon Music [https://music.amazon.com/podcasts/9cce0ed6-a39a-45d4-836e-c5b73c43b619/Healthy-Runner-Podcast]

Website [https://sparkhealthyrunner.com/podcast/]

Team 26.2 Is OPEN - Why You Need to Join Before It’s Gone

Apply for Marathon Strong Coaching here (limited spots)! [https://learn.sparkhealthyrunner.com/coaching]

Are you tired of injuries derailing your marathon dreams? You're not alone—70% of runners get injured during marathon training. But it doesn’t have to be that way.

In this game-changing episode, Dr. Duane Scotti—physical therapist, running coach, and founder of Spark Healthy Runner—shares the proven 6-step framework he’s used to help thousands of runners train smart, stay strong, and cross the 26.2 finish line pain-free.

Whether you’re a first-time marathoner or a seasoned runner who’s been stuck in the injury cycle, this episode will show you exactly what it takes to stay healthy from week 1 through race day. No fluff—just science-backed, real-world strategies that work.

🎯 Inside this episode, you’ll learn:

 * Why most marathon injuries happen (hint: it’s not your shoes)

 * The secret to smart training progression

 * The #1 pacing mistake runners make—and how to fix it

 * How to properly taper, fuel, and strength train to injury-proof your body

 * Real stories of runners who broke the injury cycle and crushed their marathon goals

💥 Ready to finally train strong and finish proud? This episode is your blueprint for injury-free marathon success!

👉 Plus, grab your free Ultimate Marathon Training Guide to Master Your Marathon Feeling Strong!  [https://learn.sparkhealthyrunner.com/marathon]

Want the structured strength, nutrition, and a run plan with full support and accountability to develop a stronger running body for your marathon?  

 

Book a call and learn more about Strong Marathon Coaching here! [http://learn.sparkhealthyrunner.com/coaching]

 

Episodes and Resources mentioned in this episode:

 

Listen to my previous episode on Beginner Marathon Training here! [https://sparkhealthyrunner.com/16-week-marathon-training-for-beginners/]

 

Listen to my previous episode on Advanced Marathon Training here! [https://sparkhealthyrunner.com/marathon-training-tips-to-pr/]

 

Listen to my previous episode on marathon strength training guide: run stronger with these 3 essentials here! [https://sparkhealthyrunner.com/marathon-strength-training-guide-run-stronger-with-these-3-essentials/]

 

Sign up for Free Healthy Runner Newsletter here! ➡︎ https://sparkhealthyrunner.com/newsletter/

 

There are six parts of your running journey that need to be optimized so you can run strong and last long! Learn them here [https://learn.sparkhealthyrunner.com/grow]

  [https://youtu.be/EuQ48JIYmNs]

Want Dr. Duane to answer your question on the podcast?  Submit questions here [https://forms.gle/xmRnVdtFUUcvm5sq6]

 

A big thanks to CurraNz [http://www.curranzusa.com/] for your support for this episode!

 

Want to know my favorite recovery supplement for runners?  CurraNz [http://www.curranzusa.com/] 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

276. Injury-Free Marathon Training: 6 Proven Steps Every Runner Should Know with Dr. Duane Scotti

Apply for Marathon Strong Coaching here (limited spots)! [https://learn.sparkhealthyrunner.com/coaching]

 

Think running a sub-3 marathon is only for elite athletes? Think again. Whether you're a fast-track competitor, an ultra runner looking to pivot, or a dedicated recreational runner — cracking that 3-hour barrier is possible… with the right plan. 

 

In this episode, our marathon training expert, coach Lufeng Zou [https://learn.sparkhealthyrunner.com/lubio] from our Spark Healthy Runner coaching team breaks down the exact fitness benchmarks, weekly mileage, and key training strategies you need to finally make that sub-3 dream a reality — plus 6 game-changing training tips and 5 in-race tactics that separate the runners who just miss the mark from those who cross the finish line at 2:59.



Coach Lu shares all of this and more: - Who can run a sub 3 hour marathon

- What does my running fitness need to be to run a sub 3 hour

- When should I try to run a sub 3 hour marathon

- How to train for a sub 3 hour marathon

- Sub 3 marathon training for a fast track athlete

- Running a 3 hour marathon for an ultra runner

- How to progress to a sub 3 marathon time as a recreational runner

- How many miles should I run a week to run a sub 3 marathon

- 6 Training Tips for a Sub 3 Marathon

- 5 Race tips for a sub 3 Marathon

- Misconception about running a sub 3 hour marathon

 

Get all of coach Lu’s previous episodes as well as his full bio here [https://learn.sparkhealthyrunner.com/lubio]

 

 

 

✅ 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!  [https://learn.sparkhealthyrunner.com/marathon]

 

There are six parts of your running journey that need to be optimized so you can run strong and last long! Learn them here [https://learn.sparkhealthyrunner.com/grow]

  [https://youtu.be/EuQ48JIYmNs]

Want Dr. Duane to answer your question on the podcast?  Submit questions here [https://forms.gle/xmRnVdtFUUcvm5sq6]

 

Want the structured strength, nutrition, and a run plan with full support and accountability to develop a strong running body for your marathon?  Book a call and learn more about Strong Marathon Coaching here! [http://learn.sparkhealthyrunner.com/coaching]

 

Episodes and Resources mentioned in this episode:

 

Listen to my previous episode on Advanced Marathon Training here! [https://sparkhealthyrunner.com/marathon-training-tips-to-pr/]

 

Listen to my previous episode on marathon strength training guide: run stronger with these 3 essentials here! [https://sparkhealthyrunner.com/marathon-strength-training-guide-run-stronger-with-these-3-essentials/]

 

Listen to coach Lu’s story on getting a sub 3 hour marathon in Boston here! [https://sparkhealthyrunner.com/how-to-pr-your-first-boston/]

 

Listen to my previous episode race recap running a 23 minute PR at the Cape Cod Marathon here! [https://sparkhealthyrunner.com/i-did-it-sub-4-hours-and-a-23-minute-pr-at-the-cape-cod-marathon/]

 

A big thanks to ucan [https://ucan.co/healthyrunner/] for your support for this episode!

 

Want to know what we recommend to our athletes during hard marathon training?  We

275. Sub-3 Marathon Training Plan: Mileage, Pacing, and Strategy with Coach Lufeng Zou

Apply for Marathon Strong Coaching here (limited spots)! [https://learn.sparkhealthyrunner.com/coaching]

Ever trained harder than ever for a marathon — nailed every long run, crushed the speed work, felt stronger than ever — only to have race day fall apart?

That’s exactly what happened during my 5th marathon at the Steel Rail Marathon. I made one key mistake that completely sabotaged my race… and it had nothing to do with how fit I was.

In this episode, I’m sharing what went wrong, why it happened, and how you can avoid making the same costly error — especially if you’re chasing a PR, qualifying time, or just want to run strong and healthy to the finish.

👉 If you believe more is always better… think again.

🎯 Whether you’re training for your first marathon or your fifteenth, this lesson could save your race.

I breakdown all of this and more: - What my marathon training looked like - Where things started going wrong - The mistake I didn’t realize I was making - What I would do differently - Your next step to train smarter for your marathon

 

 

✅ 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!  [https://learn.sparkhealthyrunner.com/marathon]

 

There are six parts of your running journey that need to be optimized so you can run strong and last long! Learn them here [https://learn.sparkhealthyrunner.com/grow]

  [https://youtu.be/EuQ48JIYmNs]

Want Dr. Duane to answer your question on the podcast?  Submit questions here [https://forms.gle/xmRnVdtFUUcvm5sq6]

 

Want the structured strength, nutrition, and a run plan with full support and accountability to develop a strong running body for your marathon?  Book a call and learn more about Strong Marathon Coaching here! [http://learn.sparkhealthyrunner.com/coaching]

 

Episodes and Resources mentioned in this episode:

 

Listen to my previous episode on [https://sparkhealthyrunner.com/7-lessons-from-my-running-injury/] 7 lessons learned from not running for 42 days here! [https://sparkhealthyrunner.com/7-lessons-from-my-running-injury/]

 

Download THE Ultimate Guide to Running Healthy without Achilles Pain [https://learn.sparkhealthyrunner.com/achilles]

 

Listen to my previous episode on marathon strength training guide: run stronger with these 3 essentials here! [https://sparkhealthyrunner.com/marathon-strength-training-guide-run-stronger-with-these-3-essentials/]

 

Listen to my previous episode race recap running a 23 minute PR at the Cape Cod Marathon here! [https://sparkhealthyrunner.com/i-did-it-sub-4-hours-and-a-23-minute-pr-at-the-cape-cod-marathon/]

 

Listen to my previous episode on conquering 48.6 miles as part of the Dopey Challenge here! [https://sparkhealthyrunner.com/run-disney-marathon-weekend-dopey-challenge/]

 

Listen to my previous episode with Jason Fitzgerald about building mental resilience [https://sparkhealthyrunner.com/building-mental-resilience-in-runners/] here!

 

Connect with Dr. Duane:

- Instagram - @sparkhealthyrunner [https://www.instagram.com/sparkhealthyrunner/]

- Join Our Healthy Runner Facebook Community [https://www.facebook.com/groups/HealthyRunnerGroup/]

-

274. The One Mistake That Sabotaged My Marathon (So You Don’t Make It Too)

Apply for Marathon Strong Coaching here (limited spots)! [https://learn.sparkhealthyrunner.com/coaching]

Struggling to get stronger without sabotaging your marathon training?

You’re not alone—and you don’t have to choose between getting faster or staying injury-free.

In this episode, we’re breaking down 3 game-changing strength training strategies that will finally help you train smarter, not harder. Whether you're aiming for a personal best or just want to finish strong without aches and setbacks, these are the tools most runners are missing.

You’ll learn:

💪 The essential strength moves every distance runner should be doing (no more guesswork).

🛡️ The exact injury-prevention blueprint that keeps you running healthy when mileage climbs.

🧠 The smart training integration tactics to balance strength and miles without burning out.

🎙️ Real-world insight from a running physical therapist and coach who’s helped countless runners crush their marathon goals.

This isn’t about lifting heavy or spending hours in the gym—it’s about working smarter so your legs, lungs, and mindset are fully prepared to perform.

✅ If you’ve ever felt overwhelmed trying to fit it all in…

✅ If you’re tired of minor injuries derailing your training… 

✅ If you want to feel strong, powerful, and proud at your next finish line...

This episode is your strength training shortcut to marathon success. Tune in now and take control of your running future!

[Download] Strong Glute Guide [https://learn.sparkhealthyrunner.com/stronghips]

 

Follow along with my 25 Minute Strength Workout for Runners (TO RUN PAIN FREE) [https://youtu.be/pe9v9uiUujQ]

 

Listen to my previous episode on 6 Steps to building a stronger body during winter here! [https://sparkhealthyrunner.com/6-steps-to-get-winter-strong/]

 

Listen to my previous episode on why strength training is your foundation for running here! [https://sparkhealthyrunner.com/strength-training-for-running/]

 

Listen to my previous episode on how to build a solid foundation for your race with base training here! [https://sparkhealthyrunner.com/how-to-build-a-solid-foundation-for-your-race-with-base-training/]

 

Grab your FREE Ultimate Marathon Training Guide to Master Your Marathon Feeling Strong!  [https://learn.sparkhealthyrunner.com/marathon]

 

There are six parts of your running journey that need to be optimized so you can run strong and last long! Learn them here [https://learn.sparkhealthyrunner.com/grow]

  [https://youtu.be/EuQ48JIYmNs]

Want Dr. Duane to answer your question on the podcast?  Submit questions here [https://forms.gle/xmRnVdtFUUcvm5sq6]

 

Want the structured strength, nutrition, and a run plan with full support and accountability to develop a strong running body for your marathon?  Book a call and learn more about Strong Body Marathon Coaching here! [http://learn.sparkhealthyrunner.com/coaching]

 

A big thanks to Naboso [https://bit.ly/healthyrunner] for your support for this episode!

 

Want to know how I prioritize foot health as a runner?  Kinesis board and toe splays from Naboso [https://bit.ly/healthyrunner].

 

Naboso’s Kinesis board features dual sensory stimulation, a micro-wobble system and a single-leg platform to improve my stability for running!

 

273. Stronger Strides: 3 Game-Changing Strength Tips for Marathon Runners with Dr. Duane Scotti

[Download] Nutrition Blueprint [https://learn.sparkhealthyrunner.com/nutrition]

Can you run a half marathon on potatoes instead of gels? Should you eat before a 5 a.m. run? What the heck should you eat after a hard 5K and before a cooldown?

In this listener-powered Q&A episode, Brooke Czarnecki, RDN [https://learn.sparkhealthyrunner.com/brookebio] from our Spark Healthy Runner [https://sparkhealthyrunner.com/] team tackles all the questions runners are actually asking — from ideal running weight and fueling clean to protein confusion, hydration tips, and supplement breakdowns.

We cover:

✔️ Real food vs. gels for long runs ✔️ Fueling for shorter efforts like 5Ks ✔️ Protein timing and how it changes based on training ✔️ Thoughts on Nuun vs. LMNT electrolytes ✔️ Vegan/vegetarian options that aren’t protein shakes ✔️ What to eat if you hate bananas (yes, seriously!) ✔️ Collagen, creatine, turmeric… are they worth it?

Plus a rapid-fire lightning round to wrap it all up. If you’re a runner who wants clarity without the confusion, this episode is for you.

🎙️ Let’s take the guesswork out of fueling your runs — hit play and dive in!

Links and Resources from the show:

 

- Get all of Brooke’s previous episodes on the podcast in one place! [https://learn.sparkhealthyrunner.com/brookebio]

- Listen to my previous episode on how injury and nutrition guidance sparked Rachel’s first marathon success! [https://sparkhealthyrunner.com/injury-and-nutrition-guidance-sparks-rachels-first-marathon-success/]

- Listen to my previous episode on How to Eat Like a Runner [https://sparkhealthyrunner.com/how-to-eat-like-a-runner/]

- Listen to my previous episode on hydration and electrolytes for running [https://sparkhealthyrunner.com/how-to-stay-hydrated-while-running-this-summer/]

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 [https://learn.sparkhealthyrunner.com/coaching].

Want Dr. Duane or Brooke to answer your question on the podcast?  Submit questions here [https://forms.gle/xmRnVdtFUUcvm5sq6]

 

A big thanks to ucan [http://ucan.co/healthyrunner] for your support for this episode!

 

Want to know how I prioritize fueling my long runs and races?

 

Ucan's Edge gels which taste AMAZING and go down so smoothly!

 

Click here [http://ucan.co/healthyrunner] to get a FREE UCAN Edge starter pack (you’ll just pay the cost of shipping), and use code HEALTHYRUNNER for 20% off your entire UCAN order!

 

Connect with Brooke:

- Instagram: @intentfulnutrition [https://www.instagram.com/intentfulnutrition/]

- Email: intentfulnutrition@gmail.com

- Healthy Runner Facebook Community [https://www.facebook.com/groups/HealthyRunnerGroup/]

- Actively Fueled Podcast on Spotify [https://open.spotify.com/show/6xi7viZTGLJ6ohNJ02ON2Q?si=a62a894f570c4aaa]

 

Connect with Dr. Duane

- Instagram - @sparkhealthyrunner [https://www.instagram.com/sparkhealthyrunner/]

- Join Our Healthy Runner Facebook Community [https://www.facebook.com/groups/HealthyRunnerGroup/]

- Subscribe to our YouTube C [http://www.youtube.com/c/sparkhealthyrunner]

272. Fuel Smarter, Run Stronger: Your Top Running Nutrition Questions Answered with Brooke Czarnecki, RDN, LD

Download 7 Recovery Tips for Running here! [https://learn.sparkhealthyrunner.com/recovery]

You asked... and I’m answering! From treadmill-to-road transitions, downhill race strategies, ultra marathon pacing, to foam rollers vs massage guns — I’m tackling all your running questions, head-on.

Whether you’re bouncing back from injury, training for your first ultra, or just wondering if ice baths actually work — I’ve got you covered.

And hey… if you stick around ‘til the end, I’m sharing my favorite holiday, Disney character, dream race, AND my personal fight mantras that keep me going when things get tough.

If you want your question answered on the next one of these, you can submit your question using this link!

 

The following questions were answered and I cover even more during this fun and informative episode!

 

- How to transition from treadmill running to road running

- Best strategy when the first half of the race is all downhill

- Average pace when running an ultra marathon

- Strength training for ultra marathons

- What exercise is most important in keeping runners running

- How to build muscle in the quads after meniscus repair surgery

- How much treadmill running should I do to maintain cardio fitness as a part time runner

- Partial plantar fascia tear vs. plantar fasciitis rehab

- Foam roller versus massage gun

- Compression socks

- Do ice baths really work

- Best running gear: sunglasses, hand held water bottles, and sports bras 

- Duane’s favorite holiday, disney character, dream race, and my personal fight mantras

 

Listen to my previous episode answering your running injury and recovery questions here! [https://sparkhealthyrunner.com/injury-and-recovery-for-running-with-dr-duane/]

Listen to my previous episode on foam rolling here! [https://sparkhealthyrunner.com/7-foam-roller-exercises-for-runner-recovery/]

 

[Download] Plantar Fasciitis FREE E-book [https://learn.sparkhealthyrunner.com/footpain]

 

Learn my 7 foam rolling exercises to optimize your running recovery here! [https://youtu.be/9y5m06ftecQ]

 

Want a stronger running body so you can stay healthy during your next training cycle to crush your running goals?

 

Get the structured run and strength plan with motivation and accountability to enjoy lifelong injury free running by booking a call [https://learn.sparkhealthyrunner.com/coaching] and learn more about Healthy Runner coaching here [https://learn.sparkhealthyrunner.com/coaching]!

 

Get the full deep dive story on how Duane Scotti became a healthy runner [https://sparkhealthyrunner.com/duane_scotti_running_story/] 

 

A big thanks to Naboso [https://bit.ly/healthyrunner] for your support for this episode!

 

Want to know how I prioritize foot health as a runner?  Kinesis board and toe splays from Naboso [https://bit.ly/healthyrunner].

 

Naboso’s Kinesis board features dual sensory stimulation, a micro-wobble system and a single-leg platform to improve my stability for running!

 

Click here [https://bit.ly/healthyrunner] and use code HEALTHYRUNNER for 20% off your entire Naboso order! 

 

Connect with Dr. Duane:

- Instagram - @sparkhealthyrunner [https://www.instagram.com/sparkhealthyrunner/]

-

271. Foam Rollers, Ice Baths, and Ultra Training?! Your Top Running Questions Answered

Dr. Duane Scotti shares running tips, tools and more to help you get stronger, faster, and stay healthy! Click for info ➡️

If you're a dedicated runner, often injured runner, or beginner runner who is interested in staying healthy so you can get in those mental clearing miles subscribe and follow for helpful educational and entertaining episodes!

I have been actively helping runners since 2003. Over that time I've helped countless others get stronger, run faster, and hit their running goals through my content and through my Healthy Runner Coaching Services. I'm an avid runner, running physical therapist & coach, educator, and creator of the Spark Healthy Runner YouTube Channel. I'm also the founding owner of Spark Healthy Runner where we help dedicated runners get stronger, run faster, and enjoy lifelong injury free running with the perfect online running coach (even if you have been told to stop running with an injury)

I upload new podcast episodes each week on Thursdays!

Thanks for listening, welcome to Healthy Runner!  If you like what you hear, please subscribe, follow, rate and review the show so more runners like you can find us!

Duane Scotti

Shows