10 Tips for Running and Life


As a Healthy Runner, it’s so important to make sure you take good care of your body, mind, and soul every day, not just when you get sick or before a big race…


Self-care tips to be the best version of yourself as a runner so you can take charge of your life is what we are going to help you with today! Do you always put everyone else first?  Yes, mother runners I am talking to you!  Are you constantly feeling run down, burned out, and even worse struggling to get out of the injury cycle? Or do you know you need better self-care in order to be the best version of yourself not only for your running but for your life! (Like I do!)


Then this is the podcast for you!


Amy Mangueira is a Self-Care + Career Coach, specializing in burnout prevention, healthy habits, and mindset. She is also the Founder of Victory Co., a custom jewelry company for runners. Amy is also the host of a self-care podcast called “Life on MY Terms.” Amy is an avid endurance athlete and on her quest for the title of “6-Star Finisher” (hopefully) coming in 2023 at the Tokyo Marathon. For Amy, running has been a huge component of her own self-care, helping to combat stress, clear her head and provide her the level of resiliency necessary to combat some of the stressors we take on in our lives.


Amy shares 10 actionable strategies you can start today!  I hope you learn as much as I did during this very informative episode!



Listen to the Podcast Episode during your next run!


Watch the video from our Facebook Live by clicking the video below!

Let’s get into Amy’s 10 Tips!


A Proper Night time Routine

It’s important to have a night time routine that you can implement every night. Using a natural supplement to help you sleep, such as Rest from Thrive, can help with winding down and eventually falling asleep. Amy discusses how we want to make our room a space for REST. This is your safe zone to sleep and rest. Consider using a sleep mask to help block out the light from your electronics (you’d be surprised how much light enters your room!). Reading and journaling before bed with help a considerable amount too.


Nutrition – What and How We Eat


Amy discusses focusses on gut health and how running causes inflammation naturally. Eating anti-inflammatory foods are going to help immensely. Check out Amy’s list of anti-inflammatory foods below!



Movement Outside of Running


This is your strength training & your exercise outside of running!


Say No to Others and YES to yourself!


Amy states that most people have “FOMO” but she likes to call it “JOMO”… the JOY of missing out. YES! The JOY of missing out! Saying no is okay and putting yourself first is just fine. Be thankful to miss out on things sometimes so that you can rest and have enough personal time for yourself. Use your time wisely, audit your time and you don’t need to feel guilty.



Take a Self Care Trip

This doesn’t mean going on vacation or actually going on a trip. This can mean just driving to a different location for your run. Change your running scenery and be proud you did!


Reducing Unnecessary Decisions


This includes doing meal prep, laying out your running clothes and having things already planned so you don’t have to worry about them!


Digital Detox


Be careful to not let social media become a comparison game. Comparing your numbers to someone elses, your PRs, your training times. It won’t do you any good! Take a day during the week that you are not on the phone to just be more present! You can reflect on your performance and focus on yourself for a bit.


15 Minute Self Care Time


Every week, block out 15 minutes of self-care time, that’s non-negotiable on your calendar!!! This is when you can really reflect, mediate and take care of yourself.


Recovery x 5


This means 5 days a week. You’re doing recovery 5 times a week. It can be as little as 5 minutes a a day but it’s important to do! Foam roll, massage, the chiropractor, stretching, it’s all good for you! But commit to doing it 5 days a week.




Last but not least, journaling gives us a place to express gratitude. You can write about what went well, what didn’t go well today and what you’re going to do tomorrow! It’s a great time reflect and work on your training.


Get Amy’s:


Anti-Inflammatory Food List: https://17d7895b-89c1-4f1f-8a14-dc81137a54e0.usrfiles.com/ugd/17d789_3e982ffd16044c64be540e9d07a67e0b.pdf


Time Audit Worksheet: https://17d7895b-89c1-4f1f-8a14-dc81137a54e0.usrfiles.com/ugd/17d789_ab4d53f2f574424aa1a9f85605f52e19.pdf

Related Resources:


SPARK Blueprint:  5 Tips To Run Stronger & Healthier



Episode 128

Half Marathon Training Lessons Learned and My Big Race Announcement



Episode 127

5 Ways to Deal With Race Anxiety with Coach Cat and Irene Bosco



Are you ready to take action and get the accountability you deserve to unlock your greatest potential as a runner? 


Get stronger, run faster, and become a lifelong injury free runner with our 16 week 1-on-1 Healthy Runner Coaching Program.  Get the support, structure, and accountability from experts in the health and running industry.  Personalized easy to follow plans tailored to your unique needs and busy life.

Just head to  https://learn.sparkhealthyrunner.com/coaching to learn more!


This week’s show brought to you by: 



This week’s show brought to you by: 



Heal from the Amino Company. Heal is an amino acid, whey and creatine based formulation designed to reduce recovery times and improve physical function after injuries by accelerating muscle repair while helping maintain a healthy inflammatory response. Check out the research here: https://aminoco.com/healthyrunner


If you’re looking for a nutritional advantage when it comes to recovering from your running injury or your daily training I highly recommend you give Heal a try.


If you’re interested in learning  more and giving Heal a try, we’ve got a special offer for you where you can save 30% by using the code HEALTHYRUNNER. Just head to: https://aminoco.com/healthyrunner and use the code HEALTHYRUNNER at checkout to save 30%



Click HERE to be directed to the discount page!


Are you ready to take action and get the accountability you deserve to unlock your greatest potential as a runner? 




Get stronger, run faster, and become a lifelong injury free runner with our 16 week 1-on-1 Healthy Runner Coaching Program.  Get the support, structure, and accountability from experts in the health and running industry.  Personalized easy to follow plans tailored to your unique needs and busy life.


Learn more with this behind the scenes video tour of our coaching program and hear from many of our athletes who were struggling with the same sticking points that you are.  Just head to  https://learn.sparkhealthyrunner.com/coaching


If you are skeptical about getting a coach, I was too!  I personally have invested in working with Coach Lu on our team because I need someone with my experience and expertise to guide me to my goal.  Didn’t have that the first time around.


You may be someone who has run 10 or 20 marathons and you think it’s silly to get a coach because you have run a marathon 20x before and you know how to train to finish a marathon.  My question to you is do you want to cross that finish line without pain this time or cross that finish line with a time you will be proud about now that you are older than all those previous races?



Connect with Dr. Duane:

Dr. Duane Scotti, DPT, PhD, OCS is a running physical therapist, run coach, host of the Healthy Runner podcast, and founder of Spark Healthy Runner and has been a leader in the rehab and running community for 20+ years.


Duane initially started running as an adult, wanting to add some cardio to his gym sessions. After having a hip surgery, his doctor advised him to get off the treadmill and run outside. Without having fully recovered, Duane suffered a running-related hamstring tendon injury and many others as a novice runner.


As a coach, he has guided thousands of athletes back to running, finishing their first marathon, crushing a personal best, and even the elusive Boston Marathon qualifying time.


He is truly living his passion educating the running community that they don’t need to stop running to get over a running injury.  Through his signature 1:1 coaching program, weekly videos, and podcast episodes, he empowers runners to get stronger, run faster, and enjoy lifelong injury free running.  Dr. Duane truly believes that anyone can run and that all runners should be treated differently when recovering from an injury.  He is on a mission to change the traditional thinking that running causes “overuse injuries” or “your body is just not meant to run” and you must “take a break” to get better.  Through strength and run specific training you can grow a strong mind, strong body, and just keep running!


Duane received his Bachelor of Health Science degree and Master of Physical Therapy degree from Quinnipiac University in 2001 and 2003. He then went on to receive a clinical Doctor of Physical Therapy and a Ph.D. in Physical Therapy from Nova Southeastern University in 2017. Duane is a board-certified Orthopaedic Clinical Specialist, RRCA Certified Running Coach, Certified Mulligan Practitioner, certified in dry needling and has advanced training in spinal manipulation and rehabilitation for runners.


As an athlete, Duane is an adult-onset runner, avid half marathoner, and enjoys challenging himself to learn and grow in his personal running journey!


A native New Yorker from Long Island, Duane currently lives in Cheshire, Connecticut with his wife Deb and his two teenage daughters who are competitive volleyball players.  They all love to explore new beaches along the east coast.



  • duane@sparkyourtraining.com


Get weekly running tips on the Healthy Runner Podcast…available wherever you get your podcasts!

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“I don’t have enough words to express my gratitude towards Duane Scotti and the Spark Healthy Runner program. When I started working with Duane, I had been dealing with chronic shin splints/posterior tibialis tendinitis for almost a year.

I had worked with multiple other coaches and physical therapists with little success and was at the point of almost giving up on my love for running. Duane is so kind, thoughtful and knowledgeable as both a physical therapist and running coach. Our first virtual meeting lasted two hours because he was so meticulous in his assessment. His strength and running program is progressive and created so that you can continue to build strength and mileage as you heal. His strength program is unique, effective, and fun.

Additionally, his warm-up routine is awesome and includes drills that over time have made me a more efficient runner. His training platform is easy to use, and he is always readily available to chat when problems or questions arise.

Over four months of working with Duane, I have built back to five days a week of running and am almost back up to my pre-injury weekly mileage and long run distance. Whenever I have flare ups or setbacks, Duane reassures me and makes necessary adjustments so that I can continue to progress in my running journey. I have had so much success with him so far that I have signed on for four more months so that he can help me to continue getting stronger as I train for the Dopey challenge in Disney World.

If you are struggling with a running injury and are feeling hopeless, you have to reach out to Duane Scotti. Of course, you will have to put in a lot of hard work, but with Duane by your side, you will be able to achieve your goals and more. Thank you Spark Healthy Runner for bringing the spark back to my running!”

Dipti Pandya

You can teach an old dog new tricks!!!  I have never considered myself a runner and I knew I needed to be smart about it because I am no spring chicken. Spark preached getting strong and healthy to be injury free and they practice what they preach.  I am soooo glad I made the investment in me!  I finished my half marathon last weekend and couldn’t be any happier!  The program fed me all the steps I needed to essentially learn how to run long distance, build strength, nutrition help, a forum of other runners and probably most important was the 1:1 coaching.  I had no idea how to tackle training for a 1/2 marathon and this program broke all of it down, had it individualized for me and we tweaked as we went to make sure I was staying healthy and strong.  I had so many questions the week prior to my race and Coach Cat was always there for me and answering all the questions and issues I had-and believe me there were a lot!  The biggest benefit I think I got was the strength. I am strong and fit. But most important was what I gained emotionally.  I built confidence and strength I didn’t know I had, even at my age.  Honestly could not have done this without Spark Healthy Runners!

Gina J.

My Healthy Runner journey started after I had battled bilateral achilles pain for a few months and was frustrated how it affected my running. As soon as I talked to Duane I knew I had made the right decision. His positivity, enthusiasm and genuine care are infectious. The training plan that was tailored to me included specific exercises to rehab my injury and I was so excited that I didn’t have to stop running. It took patience to only run slow for a few weeks but I trusted the process and it got me me to where I am now: running pain free. We made adjustments to the plan throughout whenever needed having someone in your corner that is always there with guidance and support throughout the process was invaluable.

I just ran my second half marathon, both with Duane’s coaching, and PR’d by over 9 minutes! I got all choked up in the last mile when I realized that I felt strong and could still kick it up a notch.

I’m so thankful for the Healthy Runner program, community and the entire coaching team for all the support!

Katja L.

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