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

 

Have you struggled with injuries and you’re wondering if cross training will help your running?

 

Do you want to know if you can get the same benefits cross training on a bike or an elliptical when it’s bad weather or not safe to run outside?

 

Are you a skeptic when it comes to cross training (I was)?  

 

If you're looking to maintain running fitness or optimize your recovery from running, coach Cat [https://learn.sparkhealthyrunner.com/catbio] from our Spark Healthy Runner team has got you covered with her ultimate cross training tips for runners!

 

You will learn about all of this and more in this episode!

 

- What is cross training

- What is the best cross-training for running

- What equipment is required for cross training

- Should cross training be different for running on the roads vs. trails

- Benefits of cross training for running

- Does cross training help with recovery

- What are the mental benefits of cross training

- Can you do too much cross-training

- How many times a week should a runner cross-train

- Should you cross-train and run on the same day

- Can I replace a run day with cross training

- Misconception of cross training for runners

 

There are six steps to growing in your trail running journey so you can enjoy it and stay healthy!  Learn them here [https://learn.sparkhealthyrunner.com/grow]!

 

Get all of coach Cat’s previous trainings [https://learn.sparkhealthyrunner.com/catbio] here!

 

Follow along with coach Cat’s 30-Minute Treadmill workout for runners here! [https://youtu.be/l5nzkh0Mld8]

 

Listen to our previous episode on 6-Steps to get strong this winter here! [https://sparkhealthyrunner.com/6-steps-to-get-winter-strong/]

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

 

Want structured guidance on how to balance your running with cross training with full accountability and support from our team to reach your next running goal?  Learn more about our program here [https://learn.sparkhealthyrunner.com/coaching]

 

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

 

Do you want to know how I power my runs, strength sessions, AND cross training?  I never run out of energy because I fuel with Energy gels from UCAN [https://ucan.co/healthyrunner/].

 

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/] to try 4 EDGE gels for free and use code HEALTHYRUNNER for 20% off your entire UCAN order! 

 

Connect with coach Cat:

 

- Email: cat@sparkhealthyrunner.com

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

 

Connect with Dr. Duane:

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

-

254. Cross Training for Runners with Coach Cat

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

 

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

 

Here’s how to strengthen your body for better running during the winter months!

 

If you are struggling with constant injuries or not getting any faster as a runner, I am going to share with you why winter is the best time to finally get over these common sticking points in your running journey with my 6 Steps to building a stronger running body!

 

In this episode you will learn all about…

 

Step 1- How to reframe your mindset for winter or offseason

Step 2- What strength training do runners need

Step 3- Plyometrics in order to run!

Step 4- Consistent running and why that is important

Step 5- Why running nutrition does matter during the offseason

Step 6- 3 ways to improve your running form and efficiency for running

Real runners like you got a stronger running body last winter!

Limited availability strong body coaching invite [http://learn.sparkhealthyrunner.com/strong]

 

Whether you are looking to stay active this winter or offseason and not sure what to do, have been doing the same things every offseason, keep getting injured, or aren’t getting any faster when you run your spring race these 6 steps will help you!

 

Let’s get started to unlock your running potential with these 6 essential steps to strengthen your body for better running!

 

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

 

Learn my 4 running drills to perform before running here! [https://youtu.be/5cKxUUVeVVI]

 

Learn the basics of nutrition for runners here! [https://learn.sparkhealthyrunner.com/nutrition]

 

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/]

 

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 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 develop a strong running body this winter?  Book a call and learn more about Strong Body Coaching here! [http://learn.sparkhealthyrunner.com/strong]

 

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

 

Want to know how I prioritize fueling during the winter with my runs and strength training?

 

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!  Highly recommend you s

253. 6 Steps to a Stronger Running Body this Winter with Dr. Duane Scotti

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

 

Achilles tendonitis treatment exercises don't matter if you are running in the wrong shoes.  Dr. Duane Scotti shares 4 key features to look for when shopping for the right running shoe to run pain free!

 

In this episode you will learn…

 

- What heel drop is best for achilles pain

- Running shoe heel counter cushioning for achilles tendonitis

- Runners guide for achilles tendonitis treatment

- What is heel counter stiffness

- Running shoe heel counter height

- What shoe to avoid with achilles tendonitis

- Will I ever run again with achilles tendonitis

 

Whether you have the classic midportion achilles tendinopathy or insertional achilles tendonitis…

 

Whether you are an experienced marathon runner or a beginner runner and are feeling pain and stiffness along the achilles tendon in the morning that worsens with running hills or going down stairs and you have tried icing, resting (stop running) and taking some anti inflammatory medication and you are frustrated that your pain keeps coming back whenever you try to run faster or build back those long runs again this episode is for you!

 

The best part is that if you find that right shoe that has all of the 4 features I am going to share with you, you won’t have to stop running and take 4 weeks off to “rehab” your achilles.  You can actually stay running and heal from this injury!

 

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

 

[Download] Recovery Blueprint here [https://learn.sparkhealthyrunner.com/recovery]

 

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]

 

Listen to my previous episode on why your tendon hurts when you run here [https://sparkhealthyrunner.com/why-does-my-achilles-tendon-hurt-when-i-run/]

 

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/]

 

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 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 achilles tendonitis?  Kinesis board and toe splays from Naboso [https://bit.ly/healthyrunner]!

 

Naboso’s product, the Kinesis board feat

252. Best Running Shoes for Achilles Tendonitis with Dr. Duane Scotti

[Download] How to Run Injury Free (6 Steps) [https://learn.sparkhealthyrunner.com/grow]

 

How to avoid the most common running injuries!  From patellofemoral pain syndrome (runner’s knee) and IT band syndrome to shin splints and plantar fasciitis, Dr. Duane sits down with Dr. Mani Alavi from the Adaptation by Fire Podcast to share practical strategies to keep you running strong so you can enjoy injury free lifelong running.

 

Dr. Scotti also debunks the myth that running damages the knees and highlights why a dynamic warm-up routine is essential for priming your body before hitting the pavement. Whether you're a new runner or a seasoned marathoner, this episode is packed with actionable advice to help you avoid injuries and enjoy your runs.

 

We chat about all of this and more in this episode!

- Patellofemoral pain syndrome (runner's knee) and why you don’t need to stop running

- IT band syndrome and treatment strategies

- Shin splints and plantar fasciitis

- The role of hip and glute strength in injury prevention

- The importance of foot health and proper progression with running

- Myths about running and knee damage

Dr. Mani Alavi is an emergency medicine physician, former attorney and avid runner (veteran of multiple world major events including a veteran of the Boston Marathon and the hotter than normal 2024 Boston race)  Dr. Alavi's area of focus is heat science with a special focus area on heat acclimation and training.

 

Download Dr. Scotti’s Free resources on Runner’s Knee [https://learn.sparkhealthyrunner.com/runnersknee], IT band Syndrome [https://learn.sparkhealthyrunner.com/itbrunner], Shin Splints [https://learn.sparkhealthyrunner.com/shinpain], and Plantar Fasciitis [https://learn.sparkhealthyrunner.com/footpain]

 

Want the structured run, strength, nutrition guidance on how to improve in your running journey with full accountability and support from our team to run without injuries?  Learn more about our program 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 foot health as a runner?  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 Dr. Mani Alavi:

 

Email Doctor.apma@gmail.com

Listen to Adaptation by Fire Podcast on Spotify [https://open.spotify.com/show/01uAfsbFXEeESCFIM5Zz9d]

Listen to Adaptation by Fire Podcast on Apple [https://podcasts.apple.com/us/podcast/adaptation-by-fire-igniting-human-potential/id1733718604]

Instagram @fit.erdoc [https://www.instagram.com/fit.erdoc/]

 

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 Channel [http://www.youtube.com/c/sparkhealthyrunner]

-

251. How to Avoid The Most Common Running Injuries with Dr. Duane Scotti

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

 

Here’s how to avoid stomach issues while running!

 

Do you struggle with runners' trots, nausea, vomiting, bloating, or abdominal discomfort during hard effort runs or races?

 

In this episode, coach Brooke Czarnecki, RDN [https://learn.sparkhealthyrunner.com/brookebio] from our Spark Healthy Runner [https://sparkhealthyrunner.com/] team provides tips on how to avoid these common gastrointestinal issues while running!

 

We cover all of this and more in this super informative episode!

 

-Most common GI issues in runners

-What causes runner's trots

-Causes of nausea during a run

-Why does running make IBS worse

-What is GI map testing

-Misconceptions about GI issues

 

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 Marathon Training in the Summer [https://sparkhealthyrunner.com/marathon-training-in-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 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!

 

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 next 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 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]

250. Troubleshooting GI Issues and Running with Brooke Czarnecki, RDN, LD

[Download] Return to Running after Injury Program [https://learn.sparkhealthyrunner.com/returntorun]

 

For the first time in my 13 year adult onset running journey, I didn’t run for 6 weeks!  

 

The longest time I ever went without running was 10 days after the cape cod marathon last year to allow for full recovery.

 

The longest time I ever needed to recover from an injury without running was 3 days!

 

No, I didn’t get lazy or burnt out from running but I suffered my first running injury that forced me to shut down running completely for 42 days!

 

Let’s be honest… Not running and doing the thing you love just sucks! 

 

However, with the right mindset, injury recovery, and return to running strategy you can conquer your injury and not go stir crazy without running!

 

In this episode, I wanted to share with you…

 

- Why I didn’t run for 6 weeks

- My foot injury diagnosis and recovery process

- Returning to running after injury lessons 

 

Whether you're currently not running due to an injury or you’ve just gotten back into running from an injury, my 7 tips for how to safely return to running after injury will allow you to go from setback to comeback!

 

These essential steps for returning to running post-injury will not only get you back on your feet allowing your body to get stronger for running but also strengthen your mind!

 

Listen to my previous episode on my full running story here [https://sparkhealthyrunner.com/duane_scotti_running_story/]

 

Listen to my previous episode on 3 lessons learned from NOT hitting my Half Marathon Goal here [https://sparkhealthyrunner.com/3-lessons-learned-from-half-marathon-training/]

 

Listen to my previous episode with Mary who overcame a hamstring injury to get back to running and conquer the NYC marathon! [https://sparkhealthyrunner.com/hamstring-injury-to-new-york-city-marathon-finisher/]

 

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

 

Follow along with my 25 Minute Strength Workout for Runners [https://youtu.be/pe9v9uiUujQ] (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 [https://learn.sparkhealthyrunner.com/grow]

 

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

 

Want to work with our team with structured strength, recovery, nutrition, and a run plan with full support and accountability to reach your highest potential for your training so you can get back into running without any injury? 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 what I used to recover from my foot injury to strengthen my feet for running?  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! 

 

249. I Couldn’t Run for 42 Days with a Running Injury and this is what I learned with Dr. Duane Scotti

Happy world mental health day!  One of the easiest ways to improve your running is to focus on mental health!  The relationship between running and mental health can be complicated and that is why I have an expert with me here today to tackle this very topic!

Sarah Strong is a Licensed Clinical Social Worker, certified running coach, accomplished ultrarunner and mom. She is passionate about helping athletes prioritize mental health and mental training as much as physical health and training.

Mental health is so much more than going for “therapy” and maintaining strong mental health is key for growth within your running journey!

Sarah shares her expertise in the following topics during this empowering episode!

- Does running help with mental health

- Is running a form of therapy

- How does stress affect a runner’s body

- How do we manage stress and mitigate negative impacts

- Coping strategies for stress

- Self care for mental health

- What can a runner do now to prepare for an injury in the future

- What does world mental health day mean to Sarah

- Misconception about mental health

Listen to my previous episode about meditation and running here! [https://sparkhealthyrunner.com/meditation-and-running/]

Listen to my previous episode on self care tips for runners here! [https://sparkhealthyrunner.com/10-tips-for-running-and-life/]

Listen to my previous episode about why I quit my job to pursue my passion to improve my mental health here! [https://sparkhealthyrunner.com/why-i-quit-my-job/]

Listen to my previous episode about mantras and mental health strategies for race day here! [https://sparkhealthyrunner.com/mantras-and-mental-strategies-for-race-day/]

 

Follow along with my 25 minute strength training routine for runners here! [https://youtu.be/pe9v9uiUujQ]

 

There are 6-steps to growing as a runner and mindset is one of them!  Learn all six within this FREE e-book! [https://learn.sparkhealthyrunner.com/grow]

 

Want a stronger mind and 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 ucan [https://ucan.co/collections/all?ref=duanescotti] for your support for this episode!

Click here [https://ucan.co/collections/all?ref=duanescotti] to get a FREE UCAN Edge starter pack (you’ll just pay the cost of shipping), and use code HEALTHYRUNNER for 20% off your next UCAN order.

 

Connect with Sarah Strong:

Instagram: @the_trail_therapist [https://www.instagram.com/the_trail_therapist/]

Website: https://mentalprep.thetrailtherapist.com/

Email: sarahjstrong@gmail.com

 

Connect with Dr. Duane:

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

- Joi [https://www.facebook.com/groups/HealthyRunnerGroup/]

248. Mental Health and Running with Sarah Strong, LCSW

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

 

Achilles Tendon strengthening and loading exercises are an important part of the treatment plan for achilles tendonitis.  

 

Dr. Duane Scotti shares how you can get rid of achilles pain to run pain free in 5 minutes!

 

In this episode you will learn…

 

- Dr. Duane’s best tips for achilles tendonitis treatment success

-The exact exercises that will only take 5 minutes out of your day

- What mistakes you need to avoid in fixing achilles tendonitis

- The one exercise that will help get rid of that stiff feeling at the beginning of a run

 

If you are a runner who is feeling pain and stiffness along the achilles tendon in the morning and it worsens with running hills or going down stairs and you have tried icing, resting (stop running) and taking some anti inflammatory medication and are ready to finally get rid of your achilles pain for good then this episode is for you!

 

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

 

[Download] Recovery Blueprint here [https://learn.sparkhealthyrunner.com/recovery]

 

Listen to my previous episode on why your tendon hurts when you run here [https://sparkhealthyrunner.com/why-does-my-achilles-tendon-hurt-when-i-run/]

 

Listen to my previous episode on Achilles Tendonitis Treatment and Prevention here [https://sparkhealthyrunner.com/achilles-tendonitis-treatment-and-prevention/]

 

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/]

 

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 to work with our team with structured strength, recovery, nutrition, and a run plan with full support and accountability to reach your highest potential for your training so you don’t get achilles tendinitis 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 foot health and recovery as a runner to prevent achilles tendonitis?  Kinesis board and toe splays from Naboso [https://bit.ly/healthyrunner]!

 

Naboso’s newest 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 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 Channel [http://www.youtube.com/c/sparkhealthyrunner]

-

247. How to Fix Achilles Tendonitis in 5 Minutes with Dr. Duane Scotti

Are you constantly feeling anxious before a challenging workout or a race?  Wondering if your digital screen is making it worse?

 

Today’s guest is Jennie Ketcham Crooks, who is a licensed clinical social worker, anxiety specialist and author of LOOK UP: The 30-Day Path to Digital Minimalism and Real Life Maximalism. The book guides readers through 30 consecutive days of evidence-based interventions for managing our out-of-control digital consumption to improve our meaningful real-world connections and better align our actions with our values.

 

As our digital overconsumption continues to be fed with the release of each shiny new gadget and screaming fast app, it’s becoming increasingly challenging to put down our screens and interact meaningfully with the world and people around us. This constant barrage of digital engagement negatively affects both the quality of our relationships and our mental health.

 

However, all hope is not lost; Jenny’s expertise gives us actionable ways to adjust our behavioral patterns toward healthier digital habits.

 

In this episode, we discuss how the relentless allure of digital screens throttles our creativity and heightens our anxiety, the concept of psychological inflexibility as the cornerstone of our digital habits, and how to develop more mindful behaviors around interacting with our devices.

 

If you are currently anxious or feel like you are spending way too much time in front of your screen and it's affecting your relationship with running or your personal relationships, this is the episode for you!

 

We cover these topics and so much more!

 

 * Why Jennie felt compelled to address digital overconsumption

 * Generalized anxiety disorder vs. performance anxiety 

 * The surprising impacts of digital overuse

 * Mental health, interpersonal relationships and digital overuse

 * Reducing digital clutter can spark more creativity

 * LOOK UP: The 30-Day Path to Digital Minimalism and Real Life Maximalism book

 * How does the 30-day challenge unfold and what are the rules?

 * First step recommendation on limiting digital overuse

 * Success stories who've transformed their relationship with their devices

 * What does world mental health day mean to Jennie

 * Misconception about anxiety

 

Listen to my previous episode about healthy mindset tips for runners here! [https://sparkhealthyrunner.com/the-mental-side-of-running-with-coach-whitney-and-coach-cat/]

Listen to my previous episode about why I quit my job to pursue my passion without anxiety here! [https://sparkhealthyrunner.com/why-i-quit-my-job/]

Listen to my previous episode about mantras and mental health strategies for race day here! [https://sparkhealthyrunner.com/mantras-and-mental-strategies-for-race-day/]

Follow along with my 25 minute strength training routine for runners here! [https://youtu.be/pe9v9uiUujQ]

 

There are 6-steps to growing

246. Running on Anxiety - Is Your Digital Screen Making it Worse with Jennie Ketcham Crooks

[Download] Marathon Training Guide [https://learn.sparkhealthyrunner.com/marathon]

 

Have you been marathon training and you’re worried that you won’t be ready for success on your marathon race day?

 

Coach Whitney LaCombe [https://learn.sparkhealthyrunner.com/whitneybio] from our Spark Healthy Runner [https://learn.sparkhealthyrunner.com/coaching] team is back on the podcast to share her proven marathon strategies for race day success!

 

In this episode, coach Whitney and Dr. Duane Scotti dive into the ultimate race day strategy to help you master your marathon!  

 

We'll provide valuable insights on how to make a race day plan, marathon pacing strategy, marathon nutrition, hydration, adjusting for adverse weather, and mental strategies to use during your marathon

 

Whether you're a seasoned marathoner or gearing up for your first 26.2 miles, this episode is packed with tips and tricks to ensure you cross that finish line strong and smiling. So lace up those running shoes, and let's get started!

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]

 

Related Resources:

  

Listen or watch all of coach Whitney’s previous episodes [https://learn.sparkhealthyrunner.com/whitneybio]

 

Listen to our previous episode on how to pack for a destination marathon here [https://sparkhealthyrunner.com/insider-tips-for-race-travel/]

Listen to our previous episode on running gear for your marathon race here [https://sparkhealthyrunner.com/summer-running-gear-guide/]

Listen to my previous episode on mantras and mental strategies for your marathon here [https://sparkhealthyrunner.com/mantras-and-mental-strategies-for-race-day/]

Listen to my previous episode on marathon nutrition here [https://sparkhealthyrunner.com/marathon-nutrition/]

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

 

Want the structured run and strength plan with motivation and accountability to reach your highest running potential and crush your summer running? Book a call [https://learn.sparkhealthyrunner.com/coaching] to learn more about Healthy Runner coaching

 

A big thanks to ucan [https://ucan.co/collections/all?ref=duanescotti] for your support for this episode!

 

Click here [https://ucan.co/collections/all?ref=duanescotti] to get a FREE UCAN Edge starter pack (you’ll just pay the cost of shipping), and use code HEALTHYRUNNER for 20% off your next UCAN order.

 

Connect with coach Whitney:

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

- Email: whitney@sparkhealthyrunner.com

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

 

Connect with Dr. Duane:

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

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

245. Conquer Your Marathon: Expert Tips for Race Day Excellence with Coach Whitney LaCombe

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!

Healthy Runner Podcast