Healthy Runner Podcast

[Download] The IT Band Fix for Runners 
Have you been stretching your IT band every day… yet the pain on the outside of your knee keeps coming back?
Here's the truth that surprises most runners: you can't actually stretch your IT band.
In this episode, Dr. Duane Scotti, running physical therapist, running coach, and 8x marathoner, explains why the traditional "IT band stretch" isn't solving your problem and why it may even be keeping you stuck in the injury cycle.
You'll learn why IT band syndrome isn't caused by a "tight IT band," what's really driving that sharp pain on the outside of your knee, and the three evidence-based strategies that can help you get back to running with confidence.
 
In this episode, you'll discover:
✅ Why your IT band doesn't actually stretch
✅ The seatbelt analogy that changes how you'll think about IT band syndrome forever
✅ Why traditional IT band stretches may be making your symptoms worse
✅ The best places to foam roll (and where NOT to)
✅ The three hip-strengthening exercises every runner with IT band pain should start with
✅ A simple running form adjustment that can reduce stress on your IT band immediately
✅ Real success stories from runners who broke the IT band injury cycle and returned to running stronger than ever
If you're tired of dealing with sharp pain on the outside of your knee during runs and want to stop chasing symptoms, this episode will show you how to address the root cause so you can stay healthy, run stronger, and enjoy lifelong running.
 
🎁 Download my free ITB guide here!
If you're ready for structured strength plans, progressive return-to-run programming, and coaching support so you're not guessing week to week, join the Healthy Runner Academy waitlist 
Return to Running Program without IT Band Pain here
 
Listen to my previous episode on when to run, when to rest, and how to fix ITBS faster here!
 
Listen to my previous episode on conquering marathon training without IT Band Syndrome here!
 
Watch how Josmany went from IT band injury to pain-free marathon here
 
Watch how Stephanie went from IT band pain with every long run to conquering the 48.6 mile Dopey Challenge in Disney here
 
Want to work with Dr. Duane as your running physical therapist and coach with structured achilles rehab, strength, nutrition, and a run plan with full support and accountability to overcome your IT Band Syndrome and keep it from coming back again? Book a call and learn more about Healthy Runner coaching here 
 
Connect with Dr. Duane:
- Instagram - @sparkhealthyrunner
- Sign up for the Healthy Runner Newsletter
- Join our Healthy Runner Facebook Community
- Subscribe to our YouTube Channel
- duane@sparkhealthyrunner.com
- www.sparkhealthyrunner.com

If you're training for a marathon, this episode could save you months of frustration and help you reach the starting line healthy and ready to perform your best.
Joining me for his fourth appearance on the Healthy Runner Podcast is marathon coach Jason Fitzgerald, founder of Strength Running, USATF-certified coach, and 2:39 marathoner.
Together, we answer some of the biggest questions marathon runners have, including:
✅ Why runners hit the wall around mile 20

✅ The marathon workouts that actually matter (and the ones you can stop stressing about)

✅ How to structure your long runs for maximum benefit

✅ Zone 2 vs. threshold training and how much of your running should actually be easy

✅ Why strength training is a game changer for marathon performance and injury prevention

✅ How runners over 40 can train smarter, recover better, and stay healthy throughout marathon training
Throughout the conversation, Jason shares the coaching strategies he uses to help runners perform their best, while I provide the physical therapy perspective on reducing injury risk, improving recovery, and building a body that's ready for the demands of 26.2 miles.
Whether you're training for your first marathon or chasing a new personal best, you'll leave this episode with practical strategies you can immediately apply to your training.
 
🎁 FREE RESOURCE: Marathon Training Guide
Want a clear, proven roadmap to train smarter and feel strong on race day?
Download your Ultimate Marathon Training Guide to Master Your Marathon Feeling Strong
This free guide is designed for both beginner and advanced runners who want to achieve their marathon goals while staying healthy and injury-free.
Claim your free copy here! 
 
A big thanks to CurraNz for your support for this episode!
 
Want to know my favorite recovery supplement for runners?  CurraNz is New Zealand's natural running supplement made of a strong antioxidant (polyphenol anthocyanin) found within blackcurrants.  
 
Learn more about the real science behind blackcurrant extract in my interview with Fleur Cushman in episode 233 on the Healthy Runner Podcast. 
 
Click here and use code HEALTHYRUNNER for 20% off your first order! 
 
If you're ready for structured strength plans, progressive return-to-run programming, and coaching support so you're not guessing week to week, join the Healthy Runner Academy waitlist 
Looking for 1-on-1 guidance, structure, support, and accountability?  Check out our signature Spark Healthy Runner Coaching here!
👋🏼 New here?
I'm Dr. Duane Scotti, former physical therapy professor turned full-time running coach, running physical therapist, and 8x marathoner 🏅
I help everyday runners stop nagging injuries, get stronger, and finally feel confident in their training by blending rehab-level expertise with performance training.
 
 
If you found this helpful, make sure to follow the Healthy Runner Podcast and share this episode with a runner who needs to hear it.
Links and Resources from the show:
 
- Learn more about Jason and Strength Running
- Follow Jason on Instagram
- Watch Strength Running videos on YouTube
- Listen to the Strength Running podcast
 
Listen to my previous episode about building mental resilience for running with Jason
 
Listen to my previous episode about injury prevention with Jason
 
Listen to my previous episode with Jason about Strength Training as Power Training for running here!
 
Connect with Dr. Duane:
- Instagram - @sparkhealthyrunner
- Sign up for the Healthy Runner Newsletter
- Join our Healthy Runner Facebook Community
- Subscribe to our YouTube Channel
- duane@sparkhealthyrunner.com
- www.sparkhealthyrunner.com

Grab your FREE Ultimate Marathon Training Guide to Master Your Marathon Feeling Strong! 
Last week, I did something I never thought I would do.
I stepped off the course at mile 13.1 of the Buffalo Marathon and recorded my first ever DNF.
After completing seven marathons, I finally had a race that didn't go according to plan.
But here's the crazy part...
Just six days later, I found myself standing on another marathon starting line. And by the end of that race, I crossed the finish line of marathon number eight.
In this episode, I share the full story behind my first DNF, why I made the difficult decision to stop, why I chose to run another marathon less than a week later, and the biggest lessons I learned from my entire spring marathon training cycle.
If you've ever had a race not go according to plan, struggled with setbacks during training, or felt like one bad race erased months of hard work, this episode is for you.
 
You'll learn:
✅ Why knowing when to stop is not quitting
✅ Why one race does not define your fitness or your training cycle
✅ The mindset shift that helped me move forward after my first DNF
✅ What I learned about marathon fatigue, fueling, and reflux management
✅ What worked during this training cycle and what I'll be changing before Wineglass Marathon this fall
✅ Why staying healthy may be the biggest marathon win of all
 
The biggest lesson?
One race does not define you as a runner.
Whether you're training for your first marathon, chasing a PR, or simply trying to stay healthy and consistent, I hope this episode reminds you that setbacks don't erase progress and that resilience is built when things don't go according to plan.
 
Want Dr. Duane to answer your question on the podcast?  Submit questions here
 
If you're ready for structured strength plans, progressive return-to-run programming, and coaching support so you're not guessing week to week, join the Healthy Runner Academy waitlist 
 
Looking for 1-on-1 guidance, structure, support, and accountability?  Check out our signature Spark Healthy Runner Coaching here!

 
Episodes and Resources mentioned in this episode:
Listen to my previous episode on marathon strength training guide: run stronger with these 3 essentials here!
Listen to my previous episode race recap running a 23 minute PR at the Cape Cod Marathon here!
Listen to my previous episode on conquering 48.6 miles as part of the Dopey Challenge here! 
Listen to my previous episode on the race day mistake most runners don't see coming here!
 
👋🏼 New here?
I'm Dr. Duane Scotti, former physical therapy professor turned full-time running coach, running physical therapist, and 8x marathoner 🏅
I help everyday runners stop nagging injuries, get stronger, and finally feel confident in their training by blending rehab-level expertise with performance training.
 
If you found this helpful, make sure to follow the Healthy Runner Podcast and share this episode with a runner who needs to hear it.
 
Connect with Dr. Duane:
- Instagram - @sparkhealthyrunner
- Sign up for the Healthy Runner Newsletter
- Join our Healthy Runner Facebook Community
- Subscribe to our YouTube Channel
- duane@sparkhealthyrunner.com
- www.sparkhealthyrunner.com

Do you feel like every run needs to be hard in order to get faster?
If so… that might be exactly why you're stuck.
In this episode, I'm joined by run coach Carolyn Coffin to tackle one of the biggest myths in running:
That you need to suffer through every workout to see results.
We break down why "party pace" is that conversational, enjoyable effort isn't just for beginners… it's actually one of the most powerful tools to help you run faster, stay consistent, and avoid burnout.
If your training has been feeling more like a grind than something you enjoy, this episode will shift how you think about performance.
Because the truth is…
You don't need to choose between running happy and chasing a PR.
 
🎯 In this episode, you'll learn:
- Why running harder isn't always the answer to getting faster
- What "party pace" really means (and how to use it correctly)
- The biggest mistake runners make with easy runs
- How much of your training should actually feel easy
- Where easy running stops being enough (the "ceiling" most runners miss)
- How to balance performance and enjoyment in your training
- Why enjoying your runs can actually improve your results
- A simple shift you can make this week to train smarter
 
For runners who want to:
- Run faster without burning out
- Stay consistent and avoid injury
- Feel stronger and more confident in their training
- Actually enjoy the process of running again
 
🎁 FREE RESOURCE: Marathon Training Guide
Want a clear, proven roadmap to train smarter and feel strong on race day?
Download your Ultimate Marathon Training Guide to Master Your Marathon Feeling Strong
This free guide is designed for both beginner and advanced runners who want to achieve their marathon goals while staying healthy and injury-free.
Claim your free copy here! 
 
Listen to my previous episode with Carolyn on why older runners can get faster here!
Listen to my previous episode with Carolyn as we celebrated 200 episodes here!
Listen to my previous episode with Carolyn about running terminology 101 here!
 
If you're ready for structured strength plans, progressive return-to-run programming, and coaching support so you're not guessing week to week, join the Healthy Runner Academy waitlist 
Looking for 1-on-1 guidance, structure, support, and accountability?  Check out our signature Spark Healthy Runner Coaching here!
 
👋🏼 New here?
I'm Dr. Duane Scotti, former physical therapy professor turned full-time running coach, running physical therapist, and 7x marathoner 🏅
I help everyday runners stop nagging injuries, get stronger, and finally feel confident in their training by blending rehab-level expertise with performance training.
 
If you found this helpful, make sure to follow the Healthy Runner Podcast and share this episode with a runner who needs to hear it.
 
Connect with Carolyn Coffin:
Email Carolyn: inspiredsolescast@gmail.com

Inspired Soles Instagram: @inspiredsolescast

Carolyn's Instagram: @carolyn.c.coffin

 
Connect with Dr. Duane:
- Instagram - @sparkhealthyrunner
- Sign up for the Healthy Runner Newsletter
- Join our Healthy Runner Facebook Community
- Subscribe to our YouTube Channel
- duane@sparkhealthyrunner.com
- www.sparkhealthyrunner.com

[Download] The IT Band Fix for Runners 
Struggling with IT band pain while running and wondering if you should stop… or push through?
In this episode, I'm breaking down exactly what you should do if you're dealing with IT band syndrome as a runner. Because here's the truth most runners don't hear:
👉🏼 You do NOT always need to stop running.
But you DO need to know how to adjust your training the right way.
As a running physical therapist and coach, I've helped hundreds of runners get out of that frustrating start stop cycle and back to consistent, pain free running. And the runners who recover the fastest are not the ones who completely rest… they're the ones who follow a structured plan.
Inside this episode, I'll walk you through my Pain Traffic Light system so you know exactly when to run, when to modify, and when to rest.
Then I'll show you a step by step return to run plan so you can keep your fitness, avoid setbacks, and actually fix the root cause of your IT band pain.
 
If you've ever asked yourself:
-Should I run with IT band pain?
-How long should I rest IT band syndrome?
-Why does my outer knee hurt when I run?
 
This episode is for you.
 
🎯 What You'll Learn
- Why your IT band is NOT the real problem
- The biggest mistake runners make with IT band syndrome
- How to tell if you should run today (green, yellow, red light)
- Exactly how to modify your runs without losing fitness
- A 3 phase return to run protocol that actually works
- How cadence and stride impact IT band stress
- The role of hip strength in fixing IT band pain for good
 
🎁 Download my free ITB guide here!
 
If you're ready for structured strength plans, progressive return-to-run programming, and coaching support so you're not guessing week to week, join the Healthy Runner Academy waitlist 
 
Return to Running Program without IT Band Pain here
 
🎥 5 Minute Warm Up Before Running (Follow Along)
Listen to my previous episode on conquering marathon training without IT Band Syndrome here!
Listen to my previous episode on unraveling the mystery between Runners Knee vs. ITBS here 
Listen to my previous episode on 4 can't miss tips for IT band syndrome here! 
Listen to my previous episode on run walk run with Jeff Galloway here
Watch how Josmany went from IT band injury to pain-free marathon here
Watch how Stephanie went from IT band pain with every long run to conquering the 48.6 mile Dopey Challenge in Disney here
 
Want to work with Dr. Duane as your running physical therapist and coach with structured achilles rehab, strength, nutrition, and a run plan with full support and accountability to overcome your IT Band Syndrome and keep it from coming back again? Book a call and learn more about Healthy Runner coaching here 

 
Connect with Dr. Duane: 
- Instagram - @sparkhealthyrunner
- Sign up for the Healthy Runner Newsletter
- Join our Healthy Runner Facebook Community
- Subscribe to our YouTube Channel
- duane@sparkhealthyrunner.com
- www.sparkhealthyrunner.com
 
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