Guess who’s back…back again! We are talking about how to properly fuel for your marathon!
Are you training for a marathon, or have you been fearful to sign up for one because you don’t know what or how much to eat or drink during a long run or race?
Our Healthy Runner Registered Dietitian, Brooke Czarnecki shares the best ways you can fuel your body so you can feel confident to toe the line on race day and avoid hitting that dreaded wall and “bonk”
If you have ever cramped up or had the Frankenstein walk to the finish line, this training is for you!
Listen to the Podcast Episode during your next run!
We talk about nutrition, hydration, and electrolytes leading up to the race during training and during your race!
We answer these questions and more…
Do I need fuel during the marathon?
How much should I eat when training for a marathon?
What should you eat when building up for a marathon?
What should marathon runners not eat?
How many gels should I eat during a marathon?
How much fluid should you drink during a marathon?
Do I need electrolytes during the marathon?
How do I get electrolytes for a marathon?
Race Day Blueprint: 10 Tips to Crush Your Race!
16 Week Marathon Training for Beginners:
RED-s and Running: What You Need to Know About This Serious Condition
4 Running Nutrition Habits Anyone Can Do!
Nutrition Basics for Running with Brooke Czarnecki, RDN
Are you ready to take action and get the accountability you deserve to unlock your greatest potential as a runner like I have been this last training block?
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?
Do you want to finish strong in that last 10k of the marathon or that last 5k of a half marathon (Like I just did last week) and feel good and proud as you crossed that finish line?
Edge energy from UCAN. Edge is the first and only on-the-go training fuel powered by SuperStarch, putting you in the ideal performance state by keeping blood sugar stable.
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/share/duane.scotti/ and use the code HEALTHYRUNNER at checkout to save 20%!
Click HERE to be directed to the discount page!
Instagram: @intentfulnutrition https://www.instagram.com/intentfulnutrition/
Dr. Duane Scotti, DPT, PhD, OCS is a running physical therapist, run coach, host of the Healthy Runner podcast, and founding owner of Spark Healthy Runner and has been a leader in the rehab and running community for over 19 years. He is passionate about helping runners feel strong and confident so they can stay healthy and become a lifelong injury free runner! Dr. Duane truly believes that anyone can run and that all runners should be treated differently as athletes. He is on a mission to change the traditional thinking that running causes “overuse injuries” and you must “take a break” in order to get better. Through run specific training (exercises and running progression) you can build your body to be a strong, resilient runner and stay active, stay healthy, 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.
*If you’re enjoying the podcast and want to show your support, please write a brief review on Apple Podcasts. It only takes a minute and will help new listeners to discover the show. Want step by step instructions on how easy it is to leave a review? Click here to get my instructions on how to leave a review! Thank you in advance for your consideration!
Thank you (running friends) for taking the time to read and I hope you enjoy the podcast episode!
Have you been struggling with a nagging injury that left you depressed, defeated, and you thought you would have to defer the one time you got selected for the race of your dreams? That is what Mary thought when she got selected for the New York City marathon lottery after she suffered a hamstring… View ArticleRead More
I couldn’t sit for more than 10 minutes or feel my buns which ironically wound up being the beginning of one of the lowest points in my life. The thought of sitting in my car for my morning commute stressed me out, let alone being told by my doctor to stop running until my injury healed…. View ArticleRead More
Running questions that you want to know the answers to… our Healthy Runner LIVE show was absolute fire with an ask Duane anything episode! This was so much fun to crowdsource questions from our healthy runner community about running injuries, nutrition, supplements, and training! Listen to the Podcast Episode during your… View ArticleRead More
“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!”
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!