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5k and Half Marathon | 3 Can’t Miss Tips

Do you know what the best way to prepare for a half marathon is? Do you know what you should do before a 5k? This week’s Healthy Runner Podcast answers those questions for you!

 

In episode 29, I had the pleasure of talking with running coach Cat Aniballi! She is so passionate about running and she will be sharing her own running secrets with you! She also shares information about the Wallingford Fishbein/YMCA Community 2020 Roadrace! 

 

 

You get 2 running coaches sharing our top 3 can’t miss tips that you can implement into your next 5k or half marathon! Whether the race is in person, or virtual, these tips will be beneficial!

 

 

Cat was our guest for episode 15 of the podcast in which she shared 5 tips for beginner runners and I got so much positive feedback from that episode, I just knew I would have her back on the show because as you see Cat is just full of energy and lights up a room!

 

 

Click the video below to watch the LIVE video within the Healthy Runner Facebook Group

 

 

 

 

 

3 Tips For Your 5k

Tip #1: Break the mileage down!  If it’s your 1st 5K or you’ve always struggled with the thought of running 3.1 miles, break it down to 1/2 mile increments! (Most people can handle the thought of running a ¼ or ½ mile..just add to that.)-This even works for people who have run a 5K before.

 

Tip #2:

Consistency!!!  While things pop up in our lives and plans are flexible, consistency is the key to getting to the finish line successfully.—Maybe you can talk about how important consistency is with regard to not getting injured?  Rather than that weekend warrior mentality?

 

Tip #3:

Recognize the mental aspect of the race..your body will get you there, but your mindset is just as important.

 

3 Tips For Your Half Marathon

Tip #1:

It is all about the long run!  You need to build the long run.  Single most important training run in your week!

 

Tip #2:

Nothing should be new on race day!  Practice, practice, practice… your nutrition (what to eat before, during, and after), your clothing (don’t forget your anti chafe balm (body glide), your music, your gear (watch, headphones).

 

Tip #3:

Focus on the journey and building your running fitness along the way!!  I have run 22 half marathons and it is about building a healthy lifestyle.  Don’t put too much pressure on yourself!  You will benefit more from the training than the actual race (that is why it is o.k. that so many in person races are cancelled with COVID)

 

 

 

 

Are you thinking about running a virtual half marathon this year?  Maybe you are thinking about tackling your first half marathon or you could be an experienced half marathon veteran looking to get your running fitness back during COVID.

 

Guys, I created a program for you and I took everything I learned over the last 17 years as a physical therapist and running coach and packaged it together to create an 8-week virtual and in-person training program to help you conquer your fall virtual half marathon!

 

With this program, I will provide you with new concepts and techniques each week that will help build you up in reaching your half marathon goal. As each week passes, you will find your strength and endurance improving, preparing you for everything your 2020 virtual race has in store, without injuries along the way. On race day, you will find a new level of confidence in your running ability being faster and stronger than ever before.

 

The result: Accomplishing 13.1 miles during a global pandemic when all in person races have been cancelled!

 

Click the link below to learn more!

https://sparkhealthyrunner.com/half/

 

 

You can also listen to the in depth explanations of these tips on the Healthy Runner Podcast…now available on your favorite podcast app!

 

 

Here is what other runners are saying about the podcast

 

 

 

 

Listen to this weeks Podcast Episode during your next run!

 

 

For more information on how to prepare for your 5k or half marathon, connect with Cat here: 

 

 

For more information on the Wallingford/Fishbein YMCA Community Roadrace Click Here

 

For more information on the new Team Healthy Runner Half Marathon Program mentioned in the episode:

https://sparkhealthyrunner.com/half/

 

Thank you (running friends) for taking the time to read and I hope you enjoy the podcast episode!

Warmest regards,

 

– Duane

 

Duane Scotti, PT, DPT, PhD, OCS

 

 

Have you been running but you are not getting the results you are looking for?  Are you looking for a plan beyond google that will provide structure, is individualized to your busy schedule, and will keep you injury free?

 

I am excited to announce that I will be expanding my personalized coaching services to guide you in taking your running to the next level!

 

The SPARK Healthy Runner Program includes:

 

– 100% customized training plan developed and monitored by myself as a running PT and Coach.

– 100% customized strength plan developed and monitored by myself

– Modifications to your plan as needed.

– LIVE on-boarding coaching call by phone or video chat with myself

– Weekly workout analysis and accountability through your coach.

 

Click THIS LINK for a FREE 20 minute phone consultation and let’s chat to see if this program is a good fit for you!

 

 

⚡️SPARK Physical Therapy
We Help Active Adults Be Able To Run Without Aches and Pains So You Can Feel Good About Yourself Again…
[Even While Recovering From A Global Pandemic]

 

 

 

 

 

 

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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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