6 Steps to Get Winter Strong

Are you struggling with constant injuries or not getting any faster as a runner?  Here’s how to strengthen your body for better running during the winter months!

 

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!

 

 

 

As a running physical therapist and coach for over 20 years, my team and I have provided these same recommendations to help thousands of runners who were struggling with recurring injuries or hitting a plateau in their training who thought that their body was just too old for running.

 

Not only have I been preaching these 6 steps for the running community but I have implemented these same strategies myself for the past 3 years in my running journey which has led to getting a 23 minute PR at the Cape Cod Marathon and going to finish the Dopey Challenge of 48.6 miles a couple of months later actually running within 4 minutes of that personal best marathon time.

 

In this week’s training, you will learn all about the 6 essential steps to growing a stronger running body during the winter offseason months.  Specifically you will learn 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

 

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!

 

 

Watch the Episode Here!

 

 

I want to start this with a story about Teresa who is a rehab professional herself and last December finally decided to invest in herself for a change after many months of deliberation on whether she needed guidance in getting the right strength exercises for her stubborn PHT.

 

 

Teresa was struggling with proximal hamstring tendinopathy for many years, and while she was able to push through runs and races, she felt like I was losing power, getting slower, and was in more pain for longer.  Once we started working together, I created a personalized plan that incorporated strength training (something she’d always ignored), running mindset, nutrition, and recovery. Just before she started this coaching block, she would run a hard effort half marathon and could barely walk for several days afterwards due to hamstring pain. Within a few months of working together she was able to complete the NYC Half Marathon in a time that she couldn’t have imagined after that last half. By the time we were done with our 4 months working together she was feeling stronger and more confident with every run. She then went on to build from that base training turned to half marathon training and began working with coach Lu on our team in which she got a marathon PR and BQ time which she actually detailed in Episode 244 on the Healthy Runner Podcast (Click here to learn more about her story) She is continuing to get guidance from coach Lu during this winter training block and we are excited for Teresa to crush this year’s NYC half marathon in the spring and go after another marathon PR in Chicago next fall!

 

 

 

Step 1- Reframe your mindset for winter or offseason

 

Winter is not the time to take off running because you got injured for your goal in a half marathon or marathon.

 

Winter is not the time for “rehab only”.

 

Winter is not the time to take off from running “allow your body to heal”.

 

Winter is prime time for base building!  This is our offseason as a runner and it is the MOST critical time to grow in your running journey!

 

This is the most underrated season or hero of marathon or half marathon training.  If you are not healthy now or you don’t master the fundamentals then it doesn’t matter what amazing or fancy plan you are following for your marathon block!

 

This is the season for sewing seeds so you can reap the harvest in spring no matter what your running goals are.

 

This is an exciting time!  I want to reframe your mindset that you GET THE OPPORTUNITY to work on improving in your weaknesses!  

 

Therefore, the most important feature thing to consider heading into winter or your offseason from racing is reframing your mindset as one of opportunity and growth for which all future running will be built upon!

 

Now let’s get to Step 2 to strengthen your body for better running and a runner that I am thinking about that this was instrumental for was Shawn!

 

Shawn who started working with Whitney in the winter months (was following Hal Higdon free plans)

 

Shawn is an experienced marathon runner who just never quite put together a good training cycle. Before working with us he never did a running workout or running focused strength training. Getting that structured strength training approach and working with coach Whitney each step of the way, he was able to shave off 45 minutes in his marathon time in 3 different training cycles. Most importantly, he stayed healthy. The one time he did have some pain pop up, we were able to work with him to get him to the start line without having any issues on marathon race day, he didn’t have to miss any runs or miles!

Shawn says… he is finally good at the thing he loves to do!  

 

 

Step 2- Strength Train (in order to run)

 

What strength training do runners need?

 

Strength training for running must include these 5 elements…

 

1. Target your run specific muscles
2. Include Weight bearing exercises
3. Exercises in which you are on 1 leg
4. Include jump training exercises (plyometrics)
5. Periodized to match your training cycles throughout a calendar year

[*DOWNLOAD*]

 

 

This is especially made for you if you are a runner who gets knee pain when you run too fast, run hills, or start to build out that long run (especially after winter time)

 

If you are a runner who’s been frustrated in the past that whenever you try to increase your speed or increase your distance you , , ’ then you need to check out this resource I have for you! 

 

Weak hip muscles is one of the most common reasons why runners don’t get stronger and I have helped thousands of runners with this problem throughout my career as a physical therapist and run coach.

 

That is why I am so excited to put together our FREE eBook so you can get those hip muscles on and popping before your run so you can !

 

In this resource, I share with you ( ) you can master at the gym or the comfort of your own home to get stronger, faster, and stay healthy so you can enjoy those mental clearing miles.

 

The best part is I talk you through the exercises with an instructional video and I have some other bonus goodies in your download like my 25 minute level 1 strength training workout for running.

Click this link to get your FREE DOWNLOAD!

 

 

Follow along with my 25 Minute Strength Workout for Runners (TO RUN PAIN FREE)

 

Oftentimes, we as runners jump right to… How do I get faster? How do I improve my pace? How do I run a marathon in under 4 hours?  How do I find the best training plan? No…the question is how do you grow…

Where do you start with improving?  What is the foundation of your running?

I wish a person would try to build my house and start with the roof!

Isn’t it funny that when they build a house, they go deep down … they get inside the dirt, they put something inside of something that when it rains it turns into mud!  When was the last time you got inside your own dirt?  Your own mud?  When have you gone deep down inside yourself and said what do I need to change (for your running) before you try to get faster or run longer? 

Strength training is your foundation for which all future healthy and faster running is built upon and there is no better time to double down on it then during the winter months when you are in the offseason of hard training!  You have the time so you can’t use that as an excuse!

In summary…

STRENGTH TRAINING WILL Bulletproof your body!  It will bulletproof your joint, muscles, and tendons!

 

Simply put you can’t get faster as a runner or get a personal best  if you aren’t healthy.  Strength training will keep you healthy during your training so you can put the work in and reap the reward on race day!

Therefore step 2 to strengthen your body for better running is to perform strength training for runners or “strength train in order to run!”

 

 

Step 3- Train with Plyometrics 

 

3 reasons to train plyometrically or incorporate jump training into your training (in order to run).

 

1. Improve Running Economy and Efficiency

 

Let’s geek out a little bit and get into the physiology of our bodies for a minute. 

 

You have two types of muscles in your body. We have slow twitch muscles which are our type 1 muscle fibers, which are more aerobic in nature. Those are the muscles that are primarily used for most of us distance runners. If we’re running any length of time – if you’re running 30 minutes or more you’re using a lot of slow twitch, type 1 muscle fibers. Then we have our type 2 muscle fibers, which are our fast twitch fibers. These are used for more powerful explosive activities such as jumping, power lifts, jumping to dunk a basketball, spike a volleyball, as well as your speed work as a runner.

 

If you’re doing interval workouts, if you’re doing tempo runs, if you’re doing speed work then the fast twitch, type 2 muscle fibers are kicking in and are also known as your anaerobic muscles.  This is a little muscle physiology for you and helps you to understand what your body is made up of.

 

Part of being an efficient runner is being able to recruit more muscle fibers because the more you can recruit, the better you can push off of the ground and the faster you’ll be. Let’s say you’re running 3 miles. Your slow twitch muscle fibers are fatiguing out. Then you want to be able to kick in some of your fast twitch muscle fibers so you don’t slow down. I know for me, I really start fatiguing at mile 10 or 11 for a half marathon – that’s when I really start struggling with holding my pace. It’s hard for me to hold that pace later in the race. If you think about mile 20 for those that run the full marathon distance, in order to keep up that pace as your type 1 fibers start to fatigue, you want to have some reserves and kick in some type 2 muscle fibers to make sure your running economy holds. If you can kick in these type 2 fibers, you’re more efficient because you can actually use more oxygen and be able to feed your body so you’re not slowing down. Then, you’re able to maintain your pace later in the race.

 

Studies have shown that plyometric training compared to other specific exercises and the results show that runners who add plyometric training into their exercise program can be more economical as a runner vs those runners who only do weight lifting.

 

If you are more of a 5k or 10k runner, you really want to make sure that you’re adding in plyometric exercises. For those half marathon to full marathon distance runners, you should be thinking that adding plyometrics will help you in being able to maintain your pace later in your race. If you’re doing a 5k, you need to add plyometric training because you want to tap into those type 2 muscle fibers during that race. I know for me, a 5k feels like a sprint. So you want to be able to tap into those muscle fibers to allow you to move quickly.

 

2. Strengthen Your Muscles and Tendons for injury prevention!

The second benefit we’re going to discuss is strengthening your muscles and tendons in order to prevent injury. 

 

3. Improve Speed and Performance

Don’t you want to get faster as a runner? I’m not sure I know a runner who doesn’t want to get faster. As a runner myself, this is how I compete. When I run races, I like to challenge myself. I like to see how much I can improve my time from the last race.

For those that have never done plyometrics before, the time to add these would not be when you are training for your first half marathon or marathon when your body is trying to recover from the longest long run you have ever done in your life or the most miles you have run in a week.  

Therefore, Step 3 to strengthen your body for better running is to implement plyometrics or jump training into your training during the offseason to work those type II muscle fibers, strengthen those tendons, and improve your speed and performance!

 

 

Step 4- Consistent running

 

The 4th step to building a stronger running body this winter has to do with…

 

Aerobic fitness being the key!  This is the priority and the focus on building mileage with easy conversational pace running and continuing a long run once a week!

 

Building your aerobic base at the start of your season doesn’t just create a strong foundation; it also sets you up for harder and more intense workouts later on. 

 

Cycling base training (Megan Trainor got it right in that I am all about that base, bout’ that base, no treble!) 

 

Base training can vary between six and twelve weeks and starts at the very beginning of a training season—well before your goal events.

 

Conversation Pace (70-80% of weekly mileage if have a base training)

 

What is base training?  First 500 consistent miles.  If you have not built up your base (less than 500 miles then you should be doing 100% of your runs at conversation pace)

 

Can be short, medium or long runs

 

Perceived effort: 4-5 on scale of 10

70-80% of max heart rate (zone 2 or 3)

 

Benefits of easy conversational paced running during base building:

 

–    Trains CV system and muscular system to efficiently absorb, deliver, and utilize O2 while removing waste products (CO2, lactic acid)

 

–    At cellular level, increase the number and size of mitochondria, improving the muscle’s ability to receive and process oxygen and conserve stores of glycogen

 

–    Allows  muscles in your legs to withstand running forces and strengthen for running

 

–    Adapts the tendons, ligaments, joints, bones to the stress of sustained running

 

 

What is a good weekly mileage for base training?

 

Approximately 75% of your peak weekly miles during half marathon or marathon training.

 

Peak half marathon weeks of training is 30mpw then you want to be around 22 mpw during base training.

 

Peak Marathon weeks of training is 40mpw then you want to be around 30mpw during base training.

 

 

Guidelines we at Spark Healthy Runner use for weekly mileage for marathon base training:

 

Novice: ​​18-22mpw last 6 weeks prior to starting 16 week cycle (peak at 34)

 

Intermediate: 22-28 last 6 weeks prior to starting 16 week cycle (peak at 38)

 

Advanced: 30-39 last 6 weeks prior to 16 week cycle (peak at 42)

 

Athletes going for a BQ: 40+ last 6 weeks prior to 16 week cycle  (peak at 53)

 

Frequency of running during base building or the offseason should be at least 4 days or running but 5 can be performed as well especially if you are an experienced runner.

 

Therefore, Step 4 to strengthen your body for better running is to implement consistent running and build that strong aerobic base!

 

 

Step 5- Running nutrition matters

 

During the winter months of Base training I am really going back to the fundamentals and fueling my runs and workouts.  

 

Brooke, our registered dietitian for runners, says most runners are not  taking nutrition seriously during the winter. This is your time to hone in on the basics and get a good understanding of fueling and what your body needs. I am guilty of slacking with my nutrition while base building but it’s arguably the most important time to focus on nutrition as you’re trying to build a good foundation for the racing season. 

 

What are those fundamentals: 

1. Eat enough food to support your training
2. Eat plenty of carbohydrates
3. Don’t run fasted
4. Eat a pre-run snack
5. Recover like a boss

 

**Please remember that nutrition is highly individualized. If you have any questions relating to your specific situation,please reach out to Brooke within our healthy runner facebook community for clarification or if you want her to design your specific nutrition plan as your registered Dietitian we do have our Nutrition add on package to our coaching program which you can learn more about working with Brooke within our HR signature coaching program by clicking this link.

 

Nutrition Blueprint: Run Your Best!

Also, I highly recommend UCAN snack bars before your long runs or workout days (matter of fact, I just had one after my run this morning and before my gym workout).  It works great to train my stomach and GI system to be able to run with food in it (going from the days of being a fasted and underfueled runner).   

 

Therefore step 5 is to focus on running nutrition (fuel and hydration)

Step 6- Improve your running form (efficiency for running)

 

The last step I want you to focus on this winter during base building is to improve your running form!

 

There are 3 key areas I want you to focus on during the offseason that relate to your running form or efficiency…

 

1. The first is breathing (nasal to improve the usage of your diaphragm)

 

       2. Implement Pre Run Drills

 

5 Minute Warm Up For Running: 4 drills to perform prior to running

 

        3. The last area that will improve your running form is implementing strides on a weekly basis.  

Strides are short bursts of faster running (they are not all out sprints) but the goal is to get your legs turning over, opening the hips more, spending less time on the ground, rebounding off the ground and staying relaxed and controlled with faster running.  Oftentimes they are around 20 seconds or the length of a football field/ straight away on a track (to get an idea of distance).  4 x 20 sec with 1 min recovery progressing to 6 x 20 sec with 40 sec recovery as you progress in your training.

 

 Step 6 is to improve your running form or efficiency for running.

 

To recap for you…6 ESSENTIAL STEPS to getting a stronger running body this winter or offseason are:

 

Step 1- 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

Step 5- Running nutrition matters

Step 6- Improve your running form (efficiency for running)

 

 

Stronger Runner Success Stories

 

You may be wondering…Does this stuff really work? You may be thinking “I’m probably too old to get a stronger running body at this point”

 

When you execute these 6 key steps in growing in your running journey during the winter months,, you’ll not only feel more confident in getting stronger and faster – you’ll stay healthy and enjoy the process of running again and crush some races in the next training cycle!

 

(Just like your well-built home if will require little maintenance and bring you a lifetime of memories for you and your family)

Emily who started working with coach Whitney started 8 months before her Chicago marathon

Emily ran her first marathon in 2022. She was able to reach her race goals on my own but finished feeling hurt & discouraged that this was going to be a 1 and done. She suffered from glute med pain, shin splints, & plantar fasciitis. 1 year passed & she continued to have shin & foot pain with running. She really wanted to run another marathon but didn’t know if her body would allow it. Then I stumbled upon Spark Healthy Runner. The idea that a running coach was interested in helping people run pain free & be a life long runner really resonated with her. As Emily put it…”I don’t need to be fast, I just want to be able to do what I enjoy for many years to come!” After speaking with Emily, I knew she was ready to make a change and knew coach Whitney was a perfect fit for where she wanted to go in her running journey conquering another marathon without getting injured and feeling discouraged.  Emily loved the regular deep dive calls which helped keep her on track & allow coach Whitney to customize the training plan based on her crazy mom life schedule! (she is a mom of 3 so any parent can relate).  Not only did Emily build a solid strong foundation with many months of pain free running starting in February but she then was able to continue into our longevity program getting guidance from coach Whitney during her marathon training cycle in which she completed her 2nd marathon with a PR in Chicago!  Not only was she able to run the 2nd half faster than the first, her recovery was amazing! Emily turned 45 years old 3 days after the race (actually a couple of weeks before I turned 45 this past year!) and she felt so strong & accomplished! (I just love that!)  We are so proud of the consistent work you have put in, Emily and look forward to seeing you continue to build on that marathon journey of yours this coming year!

 

or Tammy only started running 5 years ago and describes herself as a “slow back of the pack runner” Part of 169’s (and completed all 169 towns in CT!)

She felt like she was constantly injured. I want to get past injuries and be able to run pain free.

 

She contacted me last November and started working with coach LaToya in late February with the goal of building a strong base for the Chicago Marathon.

 

She needed to learn how to strength train, she needed consistency in her running.

 

Tammy did in fact go on to complete her first marathon in Chicago!

 

Jesse who is an officer in the military, bright guy!  Very well developed muscular body from being an athlete his whole life as a football player and sprinter.  

 

However, now he was 30 years old and he was struggling with a negative mindset with running, his fitness, and overall body because of running with knee pain for 10 years. The knee pain that he had with running discouraged him from running long distances and reaching his full potential as an adult athlete. On my first call with Jesse, I answered any question he had about running, fitness, and nutrition. The workouts were easy to complete as I adjusted them to Jesse’s calendar. I assured him that  if he stuck to the program his knee would feel better and it did! After completing the program his knee felt amazing! and best of all he now had a positive mindset about my running and fitness goals and I am happy to report that from the time period he graduated from the program in April he continued to progress in his running journey and he just texted me a couple of months ago that he successfully completed his first half marathon and all without knee pain!

 

 

or Jason who started in February for an August race working with coach Lu

 

Jason attempted the Lean Horse 100 miler last year and DNF’d at mile 80.  He was ready to try a different approach and was tired of little injuries always interrupting his training cycles and preventing him from getting the most out of the training cycle.  As he put it “you can’t keep doing what you’ve always done and expect different results”  We hoped on a call and I knew coach Lu was his guy!  Coach Lu spent the time necessary to keep Jason’s training calendar updated and also check in with him beyond their regularly scheduled monthly deep dive video sessions. 

 

Jason CONQUERED a 100 mile race completing the lean horse 100 this year!!!

 

Jason says…”The difference in the Spark Healthy Runner and Coach Lu’s training approach with me was a major factor in me being able to successfully complete the race this year.”  He had never had such a tough training load and especially in those peak weeks, but his body had been conditioned thoroughly in the weeks and months prior by Coach Lu and his training plan that he  didn’t experience any physical injuries or even nagging little pains throughout the training cycle.

 

Bobbi also doubled down on the offseason and started working with coach Cat 9 months before her first ever marathon! 

 

Before joining our program, she had dabbled in running 5Ks and attempted a half marathon about 8 years ago using those online training plans. Not knowing anything about training, she didn’t realize she was doing too much too soon, and suffered a huge overuse injury to a tendon in her knee that she just couldn’t shake. She  finished her half, but not without excruciating pain. Bobbi gave up on her running dream. (I hate to hear this BUT it gets better guys…) Fast forward to this past January – She was  trying to get back into it, and very ambitiously signed up for the Detroit Free Press International Marathon scheduled on 10/20 (my birthday!). While on a run, she started listening to The Healthy Runner podcast and learned of the coaching program, and she KNEW she ABSOLUTELY had to join. She wanted to be a healthy runner and not a worry runner, which is where she was due to her knee flaring up constantly. Bobbi scheduled the strategy call with me to see if it was a good fit and based upon her history and goals, I knew coach Cat was exactly what she needed.  As Bobbi put it… “I wish everyone had a Coach Cat in their life! She listened and understood my needs and struggles. She developed a training plan designed specifically for me (I felt so elite – a plan just for me! Lol), that ebbed and flowed with my progress. THIS PART IS IMPORTANT: I had that overuse injury flare up about 2 months in and freaked out. Legit tears and everything. Coach Cat calmed me down and assured me it’s not the end of the world and we can work through this. I had my doubts because this was the exact pain that stopped me in my tracks eight years ago. Not only did coach Cat and Bobbi work THROUGH the pain and it went away, but she never stopped running in the meantime! “Mind freaking blown” From there on, she ran a bonus half marathon in June AND completed her very first marathon in October, both with gas left in the tank! 2 huge accomplishments in one year without a hitch after her initial freak out! SHE RAN A MARATHON WITHOUT PAIN! Bobbi has been forever changed and is thrilled to be where she is in her running journey now.  We are looking forward to seeing her continue that journey with coach Cat heading into another winter of base building developing an even stronger foundation for running!

 

She has been the happiest runner in the world since discovering the Spark Healthy Runner Coaching Program!

 

Runners! This base building works!  These are just 5 examples from the hundreds and hundreds of runners who have implemented the Spark method of strengthening your body for running during the winter months.

 

Strength Training for Runners Coaching

 

In this blog, I covered “WHAT” are the 6 steps to strengthen your body for running and “WHY” you need to implement these steps during your offseason from racing.  However, if you have listened to me during previous podcasts like this and you are still worried or frustrated with constant injuries or wonder why you are not improving as a runner, I want to invite you to learn AND implement the How for each of these 6 steps I shared with you today.

 

You can Spark off your winter running with a 4 month strong body transformation!

 

 

We are currently accepting applications for our Spark Healthy Runner Winter Strong Body Coaching.  If you want to fast track your growth in strengthening your body for running and get clarity and focus like Emily, Tammy, Jesse, Jason, Teresa, or Shawn got, that is exactly what we do within our individualized 1:1 Winter Strong Body coaching program! 

 

You will be guaranteed to grow a stronger, injury free running body so you can get in those stress relieving runs all winter long!

 

Get the structure, support and accountability to transform into a stronger runner feeling more confident,  healthy, AND running faster this spring even if you don’t think you are a fast runner!  

 

Apply using this special link!

 

We only have 8 spots available for this special Winter Strong Body Transformation Program and we will be taking on dedicated runners who are serious about investing in their long term running goals (versus wasting their hard earned money on “stuff” this Black Friday), you can get first access by visiting http://learn.sparkhealthyrunner.com/strong

 

 

 

Want to work with our team with structured strength, recovery, nutrition, and run plan with full support and accountability to reach your highest potential to overcome your running injury and return to running? Book a call and learn more about Healthy Runner coaching here

 

A big thanks to ucan for your support for this episode!

 

 

Click here 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.

 

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 Dr. Duane to answer your question on the podcast?  Submit questions here

 

Get my full personal running story here

 

 

That’s it for this week. Please forward this web link on social media and/ or in your group chats.

 

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Subscribe to my weekly newsletter here!

 

Thanks for reading!

 

Yours in health,

Duane

 

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 hip surgery, his doctor advised him to get off the treadmill and run outside. Without having fully recovered, Duane suffered his first running-related hamstring tendon injury and many others as a novice runner early on.

 

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.

 

After 19 years teaching in higher education, Duane decided to step away as a Clinical Associate Professor of Physical Therapy to pursue his passion educating the running community.  Through his signature 1:1 coaching program, Healthy Runner Academy membership, weekly videos, and podcast episodes, he empowers runners to get stronger, run faster, and enjoy lifelong injury free running without having to stop running to get over an injury.  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, 4x marathoner, 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.

 

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–duane@sparkhealthyrunner.com

 

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