[Download] Race Day Checklist   Have you been stuck in a 5K plateau and you just want to run faster?   Have you been focusing on the marathon or half marathon distance with training and you want to test your fitness at a 5K but don’t know the best strategy?   Have you tried to run fast for a 5K but you always seem to get injured?  If any of these describes you then this is the episode for you!   I just ran two 5K races for the first time in 2 ½ years and I had some struggles with the first because it was so long since I raced this distance and I want to share wi ..read more

Are you a road runner who is considering venturing into the trails?  Are you thinking of transitioning into trail running primarily?   If you're looking to start trail running but don’t know where to begin, you've come to the right place! Trail Running is a fantastic way to get those mental clearing miles surrounded by the beauty of nature!     If you're looking to kickstart your trial running journey, coach Cat from our Spark Healthy Runner team has done the transition herself and some lessons she has learned that will help you as you start to run on the trails!   ..read more

[Download] The Ultimate Guide to Running WITHOUT Hamstring Pain   Do you get pain in your butt right under your glute that gets worse when you sit during work especially after a run?   Do you just dread hills, that achiness feeling after a long run, long car ride or sitting on hard surfaces?   Like so many of you, I thought that I should just stretch my hamstring and stop running and that would solve the problem.  Unfortunately, that is probably the worst thing you can do to overcome this stubborn pain in the butt!  Get my full personal injury story here   In this ..read more

[Download] Race Day Blueprint: 10 Tips to Crush Your Race!   How do you travel for a race? There is no need to stress about a destination marathon or half marathon.  Overcome fear with this 4-step race travel guide!   Coach Whitney LaCombe from our Spark Healthy Runner team shares 4 key tips on traveling stress free for your next race.   In this episode, we’ll provide valuable tips for travel arrangements, reservations, packing lists, and travel day tips to ensure success! There are six parts of your running journey that need to be optimized so you can run strong and last l ..read more

[Download] Nutrition Blueprint   Have you been struggling with fueling your body properly for a half marathon?     Legs feel heavy, sluggish, or you hit the wall or bonked during your last half marathon?   Wondering what nutrition is needed for half marathon training?    In this episode, coach Brooke Czarnecki, RDN from our Spark Healthy Runner team provides half marathon nutrition tips for success!    We cover all of this and more in this episode!   - How do I fuel my body for a half marathon - What nutrition is needed for half marathon traini ..read more

Fear of Running Injuries? Learn How to Prevent and Strengthen!   January and February are crucial months for building strength and preventing injuries as you start your running journey for the year.     If you have ever been told that you have “weak glutes” or “glute amnesia”, suffered from achilles tendinopathy, or a bone stress injury from running then you will want to hear what I learned at the national physical therapy conference this past month.   In this episode, I am also sharing 4 key strength training and running tips to help you build a solid foundation for w ..read more

  [Download] The Ultimate Guide to Running WITHOUT Shin Splints   Do your shins hurt whenever you start to run consistently or whenever you start a marathon training cycle?...   Are you a runner who’s been frustrated in the past that whenever you try to run faster or increase your distance you get injured, frustrated, and you’re not able to run?   You may have started learning about shin splints and thought you should just ice, rest (stop running), and take some Advil.   When you start running again and build up your long runs that same pain comes back and now you are ..read more

Want to know what all that trail running lingo means?  If you have ever wanted to know what buffed out single track, yoyo, lollipop, FKT, VK, dirt nap, LSD, or golden ticket were then this is the episode for you!   In this episode, my friend Kim Sankey who is a fellow running physio and podcaster of the Inspired Soles podcast provides clarity on trail running terms you should know!   We delve deep into the world of trail running terminology and cover everything you need to know to communicate like a pro on the trails. Whether you're new to the sport or just looking to expand you ..read more

[Download] Marathon Training Blueprint Are you ready to become a downhill running pro?    In this episode, coach Lufeng Zou  from our Spark Healthy Runner coaching team will reveal expert techniques and tips to help you master the art of running downhill!   This training ​​will be the ultimate guide to mastering the exhilarating technique of running downhill. In this informative conversation, we delve deep into the intricacies of downhill running, providing you with invaluable insights and effective strategies to enhance your performance and minimize the risk of injuries.&n ..read more

[Download] How to Start Running Blueprint If I started running today, I’d do this!  In this episode, I share my key 3 running tips I wish someone told me earlier in my running journey.   Whether you’re a beginner runner or an experienced runner, mastering these 3 foundational principles will unlock faster and healthier running for lifelong injury free running!   Get the full deep dive story on how Duane Scotti became a healthy runner    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 ..read more