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The Ultimate Guide to Running Recovery

Did you know that proper recovery is a key foundational concept for running success?  Many runners underestimate the importance of recovery, but it can make all the difference in your performance and injury prevention.

In this Ultimate Recovery Guide for Running, you will learn the strategies that will allow your body to recover from all those miles you are running with a simple 7-step plan!

Are you a dedicated runner looking to take your performance to the next level? Look no further! Running recovery is a major component of a well-rounded running routine, helping you become a more efficient, faster, and injury-resistant runner in your running journey.

Matter of fact, it is one of the six steps to growing as a runner so you can run fast and last long!

We delve deep into the benefits of incorporating 7 specific recovery strategies into your running regimen. From proper sleep, stretching, and foot care for runners, this video covers it all.   

Learn essential tips for structuring your recovery strategies alongside your running schedule, avoiding common mistakes, and optimizing recovery to prevent overtraining. 

 

Listen to the Podcast Episode during your next run!

 

 

Watch the LIVE video version of this episode below on Youtube!

 

 

We at Spark Healthy Runner believe that a well-designed recovery program can be the key to unlocking your full potential as a runner.

 

Whether you’re training for a marathon, half marathon, or just aiming to improve your daily jogs, this training has something for everyone. Prepare to challenge your preconceived notions, break through plateaus, and elevate your running game.

 

If you’re ready to take your running performance to new heights, don’t miss out on this informative video with 7 actionable strategies you can implement into your daily routine. Hit that like button, subscribe to our channel, and turn on notifications to stay updated with all our future videos that will help fuel your fitness journey!

 

Remember, success in running starts with feeling fresh, reducing fatigue, and staying healthy by prioritizing recovery.  Unlock your true running potential through recovery and make it a part of your training. Let’s get started today!

 

We tackle these questions and topics in this training:

Who would benefit from recovery strategies for runners

– What is recovery for running

– How many days a week should a runner take off

– How does sleep affect recovery for running

– Does foam rolling help with recovery

– Massage for running recovery

– What stretches are best for running

– Compression socks and running

– Foot care for running

– How do you mix running and recovery

 

[DOWNLOAD] Recovery Blueprint

 

 

 

Learn about Oofos Recovery Sandals and Slides Here: https://www.oofos.com/#healthyrunner

 

There are six parts of your running journey that need to be optimized so you can run strong and last long! Learn them here: [Download] How to Grow as a Runner (6 Steps)

 

This Episode Sponsored By: 

A big thanks to Naboso for your support for this episode! Want to know what I use to optimize my recovery after my runs?  Naboso recovery compression socks, toe splays, and recovery ball from Naboso. Naboso’s textured products connect you to your exercises and your running by strengthening your feet and helping you recover from your runs. 

Click here and use code HEALTHYRUNNER for 20% off your entire Naboso order! 

 

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.

 

 

 

Get weekly running tips on the Healthy Runner Podcast…available wherever you get your podcasts!

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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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