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Running Speed Workouts for Beginners with Mario Fraioli

 

Super excited to introduce Mario Fraioli, a Bay Area-based running coach who works with a number of Olympic Trials-level marathoners, internationally ranked ultrarunners, and competitive age-group athletes on the Healthy Runner LIVE show!!!!

 

 

 

He also writes and publishes the Morning Shakeout, a weekly email newsletter and podcast that covers running and other topics that interest him.

 

 

Click below to check out the LIVE from the Healthy Runner Facebook Group…

 

Listen to the Podcast Episode during your next run!

 

Mario talked about speed workouts for runners and answered some common questions like these:

  •     How can a beginner increase running speed?
  •     Should beginner runners do speed work?
  •     What exercises improve running speed?
  •     What are some speed workouts for distance runners?

 

Click this link to learn more about the 7 running drills Mario talked about in this episode: https://medium.com/@mariofraioli/seven-running-drills-you-should-be-doing-d7bdbf0a0409

 

Click this previous episode to learn more about the 3 most common types of runs you should be doing as a runner: https://sparkhealthyrunner.com/types-of-runs/

 

Click this previous episode to learn more about finding your running pace with Coach Lu: https://sparkhealthyrunner.com/what-pace-should-i-run/

 

This episode is sponsored by UCAN nutrition which is powered by superstarch and it delivers that steady long lasting energy without the spike and then the crash. 

 

Since you are a part of our Healthy Runner community, you will get 20% of all of your orders at ucan.co Just use the code HEALTHYRUNNER during checkout when placing your order. Go ahead and give UCAN a try. Trust me… you won’t regret it!

 

 

Connect with Mario:

 

*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! 

 

Would you like to run a marathon this fall to SPARK Back to LIVE races?…

 

Do you want to run strong and feel good?

 

Are you getting frustrated with your knee or ankle pain and worried you won’t be able to train?

 

Are you afraid to go to your doctor or PT because you don’t want them to tell you to stop running?

 

If you answered YES to any (or all) of these questions then you are in luck because I have 2 slots available for my high touch SPARK Back coaching program to crush a fall marathon.

 

So whether you are running New York, Boston, Chicago, Hartford or your local marathon, I am here to guide you along the way as your personal running PT and coach!

 

However, you must act quick because my calendar has been filling up and we need to start your 16 week training block in mid June!

 

Let’s get you feeling good and running strong!

 

Schedule your strategy call with me as you running coach and physical therapist to see if you are a good fit for how I help runners crush their running goals and become life long injury free runners!

 

Grab a spot on my calendar here:  https://calendly.com/duanescotticoaching/30-minute-strategy-session

 

 

You can listen to all the information in this episode on the Healthy Runner Podcast…available wherever you get your podcasts!

 

 

Here is what other runners are saying about the podcast

 

 

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

 

Warmest regards,

 

– Duane

 

Duane Scotti, PT, PhD, DPT

Physical Therapist For Runners

Board Certified, OCS

(203) 376-6514

 

Struggling with Stubborn Running Injuries That Are Forcing You To Stop Running?  If so let’s chat to see if you are a good fit for our SPARK Back high touch point coaching program!

Book a Free 30 Minute Strategy Call with Me

 

Get The Workout Plan, Exercises, & Structure To Improve Your Confidence & Strength For Running By Signing Up For Our Strength Training Program: https://programs.sparkhealthyrunner.com/healthy-runner-strength-program

 

Get Help Reaching Peak Performance & Staying Healthy Running By Joining Our Free Facebook Community, Healthy Runner

Join Our Healthy Runner Facebook Community

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⚡️ SPARK Physical Therapy & the Healthy Runner Podcast Helping Dedicated Runners Feel Strong, Confident, and Maintain Their Mental Sanity Running
⠀⠀⠀
If you are a runner and frustrated with your nagging aches and pains and have been told to stop running, we can help you!

Stay Active. Stay Healthy. Just Keep Running!

 

 

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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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