Do you want to keep running during the cold winter months?   I have coach Whitney LaCombe from our Spark Healthy Runner coaching team from our Healthy Runner coaching team with me here today to share how you can dress for winter running success!   In this episode, coach Whitney shares what layers you need for running during the colder winter months providing you specific temperature zones.  You will learn our 3 cold weather running categories and how to dress from head to toe! We'll...

  [Download] Recovery Blueprint   Post-Marathon Pitfalls: Avoid these 5 Common Mistakes!   Have you just finished a marathon?  Congratulations!!  You have accomplished something only less than 1% of the US population has done before!  A marathon is an incredible accomplishment and one that deserves some serious respect.   This week 50,000 people finished the NYC marathon, and I am entering my 5th week after running my 3rd marathon in Cape Cod the same day as the Chicago marathon and...

    200 episodes!!!  For the past 3 and a half years I’ve been bringing you the Healthy Runner podcast without missing a week.  I have been showing up consistently each and every week because it is one of my greatest joys in my weekly routine!   In this episode, I share a special conversation with my friend Carolyn Coffin who is a fellow running physio, coach and podcaster of the Inspired Soles podcast.     We take a peek behind the curtain to share the joys, the flops, and some of my...

Last Weekend I ran my 3rd ever marathon and it was the best one yet!   Grateful for the marathon journey that I have been on these past 2 years.   In this episode, I share my deep dive reflection with you on how I executed nearly the perfect race day strategy despite the unexpected challenges I faced.  I hope by sharing my marathon and running journey with you that you will be able to learn something and apply it to your running journey! We at Spark Healthy Runner believe that a...

[Download] Return to Run Blueprint   Are you ready to get back on the road after an injury?     In this return to run program, I will guide you back on your journey to reclaiming the roads again and returning to running stronger than ever before without having to worry about falling into the injury cycle again.   If you are wondering, how do you get back into running after years or how do you start running after a long time away whether it was due to an injury, illness, after giving...

Hey Runner!  Want to do the thing we all love so much and do it for a long time and make it sustainable? In this episode, we uncover keys to running for life, community, and the planet that will bring joy to your running for longevity! Tina Muir from Running for Real is the founder and CEO of Running for Real; host of the award-winning podcast of the same name and co-host of Running Realized; a mother of two; and a former elite runner turned sustainability advocate. Tina and I chat about...

  [Download] Ultimate Recovery Guide for Running Did you know that proper recovery is a key foundational concept for running success?  Many runners underestimate the importance of recovery, but it can make all the difference in your performance and injury prevention. In this episode, I share with you the Ultimate Recovery Guide for Running! Running recovery is a major component of a well-rounded running routine, helping you become a more efficient, faster, and injury-resistant runner in...

  [DOWNLOAD] Half Marathon Race Day Blueprint   Are you ready to conquer your first half marathon or go for that personal best?  Well, preparation is key! Before you even think about lacing up your running shoes on race day, there are specific strategies you need to implement prior to race day to ensure success!   Whether it's finishing within a certain time or simply crossing that finish line, having a specific plan in place will keep you on track.   In this episode, coach Cat from...

Attention all runners!  Are you tired of aching feet and that sluggish feeling during your runs limiting your performance? Well, today we’re about to uncover the hidden secret of the big toe that will revolutionize your running game forever! Dr. Lisa is a physical therapist that specializes in the prevention and treatment of running injuries and has helped thousands of runners from across the globe. She's on a mission to inspire and educate runners of all experiences and ages so they can...

[Download] Race Day Blueprint   Are you ready to run a half marathon? Wondering if you are prepared to go the distance? Are you up for the challenge? Running a half marathon is no easy task. It requires commitment, dedication, and a whole lot of training. But the feeling of crossing that finish line is absolutely incredible!  So, are you prepared to go the distance? Let's find out.   In this episode, coach LaToya Felton from our Spark Healthy Runner coaching team provides you with a...

[DOWNLOAD] Recovery Blueprint   Ready to maximize your running performance with a quick and effective 5-minute warm-up?   Incorporating this simple easy to follow routine of exercises specific for runners will not only keep you healthy but prime your body for running so it feels easier and more enjoyable.   Warming up is crucial to preventing injuries and enhancing your overall performance.    In this episode, I am going to share with you why it is important to incorporate warm up...

[Download] Race Day Blueprint   Are you preparing for a half marathon? Want to up your game and achieve success?   I have coach Whitney LaCombe from our Spark Healthy Runner coaching team from our Healthy Runner coaching team with me here today to delve into the realm of half marathon training mistakes that you absolutely must avoid. In this episode, coach Whitney is going to share her 5 common half marathon training mistakes to avoid for race day success! We will delve into the realm...

  Duane answers your burning questions related to running injuries, effective training techniques, and proper nutrition guidance in this ultimate Q&A.    Whether you're a seasoned marathon runner or just starting your fitness journey, Duane has got you covered with a wide range of topics throughout this insightful session. Discover valuable tips and expert advice on preventing and overcoming common running injuries, such as plantar fasciitis, tendonitis, and hip soreness with...

  [Download] Marathon Training Blueprint   Are you tired of the same monotonous long runs? Do you ever feel like your training needs a little something extra to keep you motivated and excited? Are you not only looking to finish that half marathon or marathon but looking to finish fast? Look no further! We have the solution for you to transform your long runs with a touch of spice! In this episode, coach Lufeng Zou from our Spark Healthy Runner coaching team will spice up your long runs...

  [Download] Runners Knee Pain Free Guides   Frustrated runner with knee pain and you're not sure if you have Runner’s Knee or IT Band Syndrome?   If you get achy knee pain in the front of your knee cap running up hills, going down stairs, squatting, and now it is starting to hurt when you stand up after sitting at your desk for a couple of hours then this episode is for you!   If you get sharp pain on the outside of your knee especially when you run downhill…this deep dive on knee...

  As we all know, running in high humidity can be challenging, but with a little planning and following these 5 tips, you’ll be able to master the heat and keep your running goals on track!   In this episode, you will learn how to master the heat while running in hot and humid weather so you can crush your fall race!    I will provide you with 5 essential tips to ensure your runs are enjoyable and safe, even in the most challenging conditions. Stay tuned to discover the expert advice you...

Want to know what running injuries are safe to run through?  As an injured runner you may have been told to stop running and rest in order to get rid of your pain.   Well-meaning medical professionals are just trying to make you feel better and get rid of your running injury and pain. However, this could be a recipe for preventing you from getting back to the sport you love! In this episode, I chat with my friend Matt Chittim from the Rambling Runner Podcast  on the most common injuries...

Join Team Healthy Runner Half Marathon Training before we shut down enrollment on Monday 7/24/23!   Are you a runner with tight hips? Do you want to know what are the specific ways you can loosen your hips before your run?  Unlock your running potential with these 4 essential hip mobility exercises!    In this episode, I'll guide you through a series of must-try exercises that will greatly improve your running form and have those legs feel looser during a run.   Having proper hip...

  Join Team Healthy Runner Half Marathon Training   Are you looking to get faster in the half marathon or marathon distance?   Have you tried to hit a PR but you keep coming up empty?  Feeling stuck with your running and you are not sure what you are doing wrong?   In this episode, coach Cat from our Spark Healthy Runner coaching team and I dive deep into the transformative world of tempo runs and how they can elevate your running performance to new heights. Join us as we unlock the...

  [Download] How to Grow as a Runner (6 Steps)   Did you know that strength training is the foundation for running success? Many runners underestimate the importance of strength training, but it can make all the difference in your performance and injury prevention. Matter of fact, it is one of the six steps to growing as a runner so you can run fast and last long! In this episode, I share with you the ultimate guide to building your running success by unleashing the power of strength...

  [Download] Nutrition Blueprint to Run Your Best   Confused by all the gels, liquids, and chews to choose from as a runner?     In this episode, coach Brooke, RDN from Intentful Nutrition and our Spark Healthy Runner coaching team provides valuable tips on how to choose the best long run fuel for you!      We cover all of this and more in this episode!   - Who should fuel during long runs? - When should you start practicing with fuel? - How do you choose a long run fuel product? ...

  [Download] Foam Roller Instructional Video   Don’t know what to do after your runs to optimize recovery?    Have you ever felt like your muscles are tight, legs are heavy, or you have a knot that just needs to be released?   Foam rolling can help increase blood flow, stimulate your nervous system, and allow you to release your muscles all on your own!   Done consistently, this can maintain your flexibility, mobility, and prevent your muscles from overcompensating during your...

[Download] How to Grow as a Runner 6-Step Framework   Are you about to embark on marathon training?  This could be your first marathon, or you could be an experienced marathoner but you are still looking for ways to either crush a PR by running faster or actually complete the marathon training cycle without needing to miss workouts because you suffered a stubborn injury that seems to always creep up!   Do you want to learn the secret that is helping runners crush their marathon race...

Trying to grow as a runner is overwhelming!  We learn, we train,  and we put the work in but sometimes it doesn’t end with the result you were looking for.     Trust me, I feel you and I have been there.  Quite literally, I have been there the past 7 years working at this and I just ran my fastest half marathon at age 43 which was faster than anything I did in my late 30’s!     In this episode, I share my journey to unlocking my fastest half marathon time in 7 years.  I’ll take you...

​​If you are an often-injured runner or if you just suffered your first injury that has put you on the sidelines after years of being a durable runner you will want to listen to this story to provide you the inspiration you need!   Stefanie Flippin is a professional ultrarunner at lululemon, coach, and surgeon specializing in lower extremity injuries and has treated hundreds of runners in her career.  Until it was her turn to be sidelined.    We dive into the following and so much more in...