Healthy Runner Podcast

• 267. Too Busy to Train? How to Run & Race with Limited Time with Coach Cat

  Think you don’t have enough time to train for a race? Between work, family, and all the little things life throws at us—laundry, kids’ activities, social events—it can feel impossible to fit in consistent running. But here’s the truth: You can train smarter, set realistic goals, and make progress—even with a packed schedule.  In this episode, we're breaking down the mindset shifts, planning strategies, and key training adjustments you need to grow as a runner without burning out.  Coach Cat from our Spark Healthy Runner team is going to share how she balances training for ultra marathon races while juggling a busy life has got you covered with her ultimate cross training tips for runners!   You will learn about all of this and more in this episode!   - How to plan your running when time is limited - Realistic running goals with a busy life - What to give up with limited time during training - Adjusting running expectations while maximizing time management - Biggest training mistakes busy runners make - How to manage training with limited time - Time-based training versus distance-based running - Misconception of training with limited time   There are six steps to growing in your trail running journey so you can enjoy it and stay healthy!  Learn them here!   Get all of coach Cat’s previous trainings here!   Follow along with coach Cat’s 30-Minute Treadmill workout for runners here!   Listen to our previous episode on 6-Steps to get strong this winter here! Listen to our previous episode on how to build a solid foundation with base training here!   Want structured guidance on how to balance your running with your busy life with full accountability and support from our team to reach your next running goal?  Learn more about our program here   A big thanks to ucan for your support for this episode!   Do you want to know how I power my runs and strength sessions when time is limited?  I never run out of energy because I fuel with Energy gels from UCAN.   Fuel smarter during a run with the best no sugar energy gel on the market delivering up to 75+ minutes of steady energy to power your best running performance.   Click here to try 4 EDGE gels for free and use code HEALTHYRUNNER for 20% off your entire UCAN order!    Connect with coach Cat:   - Email: [email protected] - Healthy Runner Facebook Community   Connect with Dr. Duane: - Instagram - @sparkhealthyrunner - Join Our Healthy Runner Facebook Community - Subscribe to our YouTube Channel - [email protected] - www.sparkhealthyrunner.com Listen & Subscribe: Apple Podcasts Spotify Stitcher Google Play iHeartRadio Amazon Music Website

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• 266. Just Signed Up for the Dopey Challenge? Here’s EXACTLY What to Do Next!

  [Download] Marathon Training to Run Strong and Last Long!   You did it — you signed up for the Run Disney Dopey Challenge! Now reality is setting in… 48.6 miles over four days is no joke, and you might be wondering…   Where do I even start with training?...How do I prevent injuries along the way?...What if I don’t have enough time to train?   In this episode, I’m breaking down the key steps you need to take NOW (not in June) to set yourself up for success.    You’ll hear inspiring stories from runners just like you who overcame injuries, built strength, and finished Dopey feeling strong and pain-free.   From proper strength training and adjusting your mindset to avoiding the biggest training mistakes, this episode will give you a clear roadmap to get started the right way!   Let’s dive into your Dopey Challenge training journey together!   Listen to my previous episode on 6 Steps to Mastering runDisney Training   Listen to my previous episode on my Disney Marathon Weekend Recap Conquering the Dopey Challenge   Listen to my previous episode with Jeff Galloway on how to implement the run walk run method for Disney training Join our Healthy Runner coaching program to train smarter and stay injury-free during Dopey Challenge Training!   Download my FREE Ultimate Guide to Start Running going deeper into these tips here!   Watch how Sonya overcame her fears to finish her first marathon in Disney by getting stronger not only physically but mentally here!    Watch how Dipti went from chronic shin splints for over a year to running the Disney Dopey Challenge in 6 months here!   Watch how Stephanie went from IT band pain with every long run to conquering the 48.6 mile Dopey Challenge here!     A big thanks to ucan for your support for this episode!   Do you want to know how I power my runs and strength sessions during Disney Dopey training?  I never run out of energy because I fuel with Energy gels from UCAN.   Fuel smarter during a run with the best no sugar energy gel on the market delivering up to 75+ minutes of steady energy to power your best running performance.   Click here to try 4 EDGE gels for free and use code HEALTHYRUNNER for 20% off your entire UCAN order!  Trust me you will love these for the 4 days and 48.6 mile journey!   Connect with Dr. Duane: - Instagram - @sparkhealthyrunner - Join Our Healthy Runner Facebook Community - Subscribe to our YouTube Channel - [email protected] - www.sparkhealthyrunner.com Listen & Subscribe: Apple Podcasts Spotify Stitcher Google Play iHeartRadio Amazon Music Website

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• 265. Kickstart Your Half Marathon Training with this Blueprint!

  [DOWNLOAD] Half Marathon Training Kickstart Kit: Start Strong and Stay Injury Free!   Thinking about running a half marathon but not sure where to start?    Feeling overwhelmed by training plans, injuries, the right exercises or just making it to race day feeling strong?    Don’t worry—I’ve got you covered! In this episode, I’m breaking down exactly how to train smarter, avoid injuries, and build the endurance you need to crush your half marathon goal.    Our runners have actually been using this blueprint for years to start half marathon training and stick with it so they could improve their health and feel better not only physically but mentally as well!   But I have a disclaimer for you…this half marathon blueprint isn’t some magic pill.   You actually have to run consistently, you are going to have to stop procrastinating and take the plunge into the deep end of the pool and commit to at least a few hours a week into doing specific runs, exercises and learning about nutrition in order to conquer your goals to run 13.1!   If you follow this blueprint (which you can download the bonuses here!), you might be surprised at how quickly you enjoy half marathon training and how quickly you can start feeling stronger and running longer!   Plus, I’ll give you a simple, effective 2-week training plan to get you started and share with you my top 3 mistakes to avoid with half marathon training. So if you’re ready to start your half marathon training strong and stay injury free… let’s get started!   Do you want to feel confident and challenge yourself during your half marathon with a strong finish so you can be proud of your accomplishment?… Sign up for Team Half Marathon Coaching Today!   Listen to my previous episode on half marathon training for beginners here!   Listen to my previous episode on determining if you are ready to run your first half marathon here!   Listen to my previous episode on half marathon fueling here!   Listen to my previous episode on the top 5 half marathon mistakes to avoid here!   Listen to my previous episode on unlocking my fastest half marathon time in 7 years here!   Listen to my previous episode on half marathon prep the week before your race here!   Want Dr. Duane to answer your question on the podcast?  Submit questions here   Want a structured run and strength plan with motivation and accountability to reach your highest running potential and continue to get faster? Book a call to learn more about Healthy Runner coaching!   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.    Connect with Dr. Duane: - Instagram - @sparkhealthyrunner - Join Our Healthy Runner Facebook Community - Subscribe to our YouTube Channel - [email protected] - www.sparkhealthyrunner.com Listen & Subscribe: Apple Podcasts Spotify Stitcher Google Play iHeartRadio Amazon Music Website  

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• 264. How to Overcome Fear as a Runner so You Can Reach Peak Performance with Rebecca Doring

  Are you a runner who feels held back by fear? Whether it's the fear of failure, injury, or simply not being good enough, you're not alone.    In this episode, we’ll explore powerful strategies to conquer those fears and unlock your true potential in your running journey.    Rebecca Doring is not only an ultra runner but she is an Inner Critic Coach, Meditation Teacher, and Chromatic Yoga Teacher, and the host of the Inner Critic Freedom Podcast helping wellness professionals and enthusiasts alike rise above imposter syndrome. She specializes in making intangible concepts like self-compassion and discovering your personal vision tangible through a mindful, actionable step-by-step approach.   Get ready to transform your mindset and reach peak performance like never before!   We chat about the following topics and so much more!   - What is fear - How does fear affect running performance - Why do runners struggle with fear - What is the root cause of fear - How can we overcome fear as a runner - Misconception about overcoming fear to reach peak performance   This was an insightful conversation with a true expert in the wellness community.  I hope you enjoy the episode with Rebecca and learn a thing or two about improving your mindset as a runner!   There are six parts of your running journey that need to be optimized so you can run strong and last long!  Learn them here   Listen to my previous episode with Rebecca on mediation for running here!   Listen to my previous episode about marathon race day mindset tips here!   Listen to my previous episode about missed running goals and the mindset shift you need here!   Listen to my previous episode on Mental Health and Running here! Want Dr. Duane to answer your question on the podcast?  Submit questions here   Want the structured strength and run plan with motivation and accountability to reach your highest running potential? Book a call and learn more about Healthy Runner coaching here!    A big thanks to Naboso for your support for this episode!   Want to know how I prioritize achilles and foot health to prevent achilles tendonitis?  Kinesis board and toe splays from Naboso!   Naboso’s product, the Kinesis board, features dual sensory stimulation, a micro-wobble system and a single-leg platform to improve my stability for running!   Click here and use code HEALTHYRUNNER for 20% off your entire Naboso order!    Connect with Rebecca Doring:   - Website - Instagram: @rebeccadoring_ - Inner Critic Freedom Podcast Connect with Dr. Duane: - Instagram - @sparkhealthyrunner - Join Our Healthy Runner Facebook Community - Subscribe to our YouTube Channel - [email protected] - www.sparkhealthyrunner.com Listen & Subscribe: Apple Podcasts Spotify Stitcher Google Play iHeartRadio Amazon Music Website

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• 263. Get READY for Your FIRST Half Marathon with Coach LaToya Felton

  JOIN Waitlist for Team Half Marathon Coaching!   Did you know that 2 million people completed a half marathon last year? Imagine being part of that community!   Many first-time runners feel overwhelmed by the idea of running 13.1 miles, often unsure where to start or how to stay motivated.   In this episode, you’ll learn everything you need to prepare for your first half marathon, from choosing the right plan to the best strength training during half marathon training. Our comprehensive half marathon training for beginners will set you up for success to conquer YOUR FIRST Half Marathon!   Coach LaToya Felton from our Spark Healthy Runner coaching team covers the essential training plans, running tips, and mental strategies to help you build confidence and endurance as race day approaches.   As a bonus for listening to the full episode, you’ll learn the top three tips that could make or break your half marathon experience, ensuring you cross that finish line with a smile!   We cover this and so much more!   - How many weeks should I train for a half marathon - How to choose the right half marathon training plan - How fast should I run for half marathon training - How many miles should I run for half marathon training - How many rest days should I take during half marathon training - How long should your long run be in half marathon training - Should I strength train while training for a half marathon - Should I cross-train when training for my first half marathon - Should I race before my first half marathon - Top three tips that could make or break your half marathon experience - Misconception about getting ready for your first half marathon   [Download] Half Marathon Training Kickstart Kit: Start Strong and Stay Injury Free!   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 half marathon question on the podcast?  Submit your running and health questions here   Related Resources:   25 Minute Level 1 Strength for Runners “SPARK 7”   Get all of coach LaToya’s previous episodes as well as her full bio here!   Join the Waitlist and learn more about Half Marathon Group Coaching Here   Listen to my previous episode on determining if you are ready to run your first half marathon here!   Listen to my previous episode on half marathon fueling here!   Listen to my previous episode on the top 5 half marathon mistakes to avoid here!   Listen to my previous episode on unlocking my fastest half marathon time in 7 years here!   Listen to my previous episode on half marathon prep the week before your race here!   Want a structured run and strength plan with motivation and accountability to reach your highest running potential and continue to get faster? Book a call to learn more about Healthy Runner coaching!   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. Connect with coach LaToya Felton: - Instagram: @llf423 - Email: [email protected] - Healthy Runner Facebook Community Connect with Dr. Duane: - Instagram - @sparkhealthyrunner - Join Our Healthy Runner Facebook Community - Subscribe to our YouTube Channel - [email protected] - www.sparkhealthyrunner.com Listen & Subscribe: Apple Podcasts Spotify Stitcher Google Play iHeartRadio Amazon Music Website

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