How to Grow as a Runner
Trying to grow as a runner is overwhelming. If you don’t have a plan… Your running gets slower or (worse) leads to injury…You waste time chasing fads, You guess instead of following a process…
And that leads to frustration and feeling constantly overwhelmed with the amount of information out there. We don’t want that for you.
I have a BRAND NEW 6-step plan on how to grow as a runner to optimize your running for longevity and this will save about 90% of the injuries that occur with running.
When you master the six key parts of your running journey, you’ll not only feel more confident in getting stronger and faster – you’ll stay healthy and enjoy the process of running again!
Listen to the Podcast Episode during your next run!
Stay Tuned for an AWESOME Video Version of This Training!
Your Running should be reliable and durable like a well-built house
There are six parts of your running journey that need to be optimized so you can run strong and last long!
- Mindset- Design, Plans & Permitting
Grow in your running journey by aligning 3 mental priorities. What are your Goals? What is your Why? What part of Life stressors are affecting your running? (greatest contributor to injuries as well as a perfectionist personality. Having Clear (and realistic) expectations!
- Strength Training– Foundation
Develop a strong running body so you can enjoy lifelong injury free running
- Run Plan– Framing
Run fast and far by properly progressing your run plan around 4 types of runs as the building blocks.
– Easy Run
– Long Run
– Tempo Run (Threshold Pace)
– Interval Run
- Nutrition– Electrical & plumbing (etc. HVAC, Internet wiring, security)
Implement a simple, easy strategy that ensures you never run out of energy or bonk.
- Recovery– Insulation, drywall & flooring
Feel fresh, reduce fatigue, and stay healthy by prioritizing proper recovery.
(physical (muscles, tendons, feet, heart, lungs) and mental… how? sleep, self-care tips, foam rolling, stretching, restorative yoga, massages, toe splays, Naboso recovery socks, elevation, compression socks, Epsom salt baths, NO RUNNING with Rest and Recovery days in your plan
- Race Strategy– Landscaping & Exterior
Crush your race by using a simple checklist and executing a race day game plan as the final polish (for final curb appeal)
OR
The perfect race day game plan, including a simple checklist can mean increased curb appeal.
(#6 is not required for all runners just like you can have a sturdy, well-built home even if you never landscaped the outside and you can still enjoy all the benefits of shelter and enjoying your time within your home just like many enjoy the physical and mental benefits of running without racing!)
(1-5 are necessary to grow as a runner and be durable like a well-built home)
When you execute the six key parts of your running journey, you’ll not only feel more confident in getting stronger and faster – you’ll stay healthy and enjoy the process of running again!
Mentioned in this episode:
Nutrition Blueprint: Run Your Best!
https://learn.sparkhealthyrunner.com/nutrition
Implement the 6-steps to growing as a runner with our Signature Coaching Program: https://learn.sparkhealthyrunner.com/coaching
This week’s show brought to you by:
Healthy snacks from UCAN. Click here and use code HEALTHYRUNNER for 20% off your entire UCAN order! Learn more about how SuperStarch unlocks and sustains optimal output, reducing fatigue without spikes or crashes and is backed by science. We’ve got a special offer for you where you can save 20% by using the code HEALTHYRUNNER. Just head to: https://ucan.co/healthyrunner/ and use the code HEALTHYRUNNER at checkout to save 20%!
Click HERE to be directed to the discount page!
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.
- Instagram – @sparkhealthyrunner
- duane@sparkyourtraining.com
Get weekly running tips on the Healthy Runner Podcast…available wherever you get your podcasts!
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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!
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!
Wanting to run more consistently, and to increase my long run distance and total weekly mileage, I was concerned about hip pain due to hip alignment issues. This is an issue I had when I trained for my first half marathon several years ago. Having listened to the Healthy Runner podcast for the past couple years, I knew Duane Scotti could help. I signed up for the four-month strength and running training program and am extremely happy with the results.
The program Duane and Coach Whitney developed for me was exactly what I needed. It was tailored to my needs and to my target race. Coach Whitney was very helpful, and with the biweekly coaching calls, we were able to fine tune the program based off my performance and feedback.
At the end of the program, I completed a 10K trail race feeling strong and pain free.
I highly recommend Duane Scotti and the Healthy Runner training programs.