Healthy Runner Podcast

• 275. Sub-3 Marathon Training Plan: Mileage, Pacing, and Strategy with Coach Lufeng Zou

  Apply for Marathon Strong Coaching here (limited spots)!   Think running a sub-3 marathon is only for elite athletes? Think again. Whether you're a fast-track competitor, an ultra runner looking to pivot, or a dedicated recreational runner — cracking that 3-hour barrier is possible… with the right plan.    In this episode, our marathon training expert, coach Lufeng Zou from our Spark Healthy Runner coaching team breaks down the exact fitness benchmarks, weekly mileage, and key training strategies you need to finally make that sub-3 dream a reality — plus 6 game-changing training tips and 5 in-race tactics that separate the runners who just miss the mark from those who cross the finish line at 2:59. Coach Lu shares all of this and more: - Who can run a sub 3 hour marathon - What does my running fitness need to be to run a sub 3 hour - When should I try to run a sub 3 hour marathon - How to train for a sub 3 hour marathon - Sub 3 marathon training for a fast track athlete - Running a 3 hour marathon for an ultra runner - How to progress to a sub 3 marathon time as a recreational runner - How many miles should I run a week to run a sub 3 marathon - 6 Training Tips for a Sub 3 Marathon - 5 Race tips for a sub 3 Marathon - Misconception about running a sub 3 hour marathon   Get all of coach Lu’s previous episodes as well as his full bio here       ✅ Subscribe for more marathon training tips, injury prevention, and smarter strength strategies. Grab your FREE Ultimate Marathon Training Guide to Master Your Marathon Feeling Strong!    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 question on the podcast?  Submit questions here   Want the structured strength, nutrition, and a run plan with full support and accountability to develop a strong running body for your marathon?  Book a call and learn more about Strong Marathon Coaching here!   Episodes and Resources mentioned in this episode:   Listen to my previous episode on Advanced Marathon Training here!   Listen to my previous episode on marathon strength training guide: run stronger with these 3 essentials here!   Listen to coach Lu’s story on getting a sub 3 hour marathon in Boston here!   Listen to my previous episode race recap running a 23 minute PR at the Cape Cod Marathon here!   A big thanks to ucan for your support for this episode!   Want to know what we recommend to our athletes during hard marathon training?  We use EDGE Energy Gels from UCAN for those long runs!    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 and use code HEALTHYRUNNER for 20% off your entire UCAN order!  Connect with coach Lu: - Follow coach Lu on Instagram  - 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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• 274. The One Mistake That Sabotaged My Marathon (So You Don’t Make It Too)

  Apply for Marathon Strong Coaching here (limited spots)! Ever trained harder than ever for a marathon — nailed every long run, crushed the speed work, felt stronger than ever — only to have race day fall apart? That’s exactly what happened during my 5th marathon at the Steel Rail Marathon. I made one key mistake that completely sabotaged my race… and it had nothing to do with how fit I was. In this episode, I’m sharing what went wrong, why it happened, and how you can avoid making the same costly error — especially if you’re chasing a PR, qualifying time, or just want to run strong and healthy to the finish. 👉 If you believe more is always better… think again. 🎯 Whether you’re training for your first marathon or your fifteenth, this lesson could save your race. I breakdown all of this and more: - What my marathon training looked like - Where things started going wrong - The mistake I didn’t realize I was making - What I would do differently - Your next step to train smarter for your marathon     ✅ Subscribe for more marathon training tips, injury prevention, and smarter strength strategies. Grab your FREE Ultimate Marathon Training Guide to Master Your Marathon Feeling Strong!    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 question on the podcast?  Submit questions here   Want the structured strength, nutrition, and a run plan with full support and accountability to develop a strong running body for your marathon?  Book a call and learn more about Strong Marathon Coaching here!   Episodes and Resources mentioned in this episode:   Listen to my previous episode on 7 lessons learned from not running for 42 days here!   Download THE Ultimate Guide to Running Healthy without Achilles Pain   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 with Jason Fitzgerald about building mental resilience here!   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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• 273. Stronger Strides: 3 Game-Changing Strength Tips for Marathon Runners with Dr. Duane Scotti

  Apply for Marathon Strong Coaching here (limited spots)! Struggling to get stronger without sabotaging your marathon training? You’re not alone—and you don’t have to choose between getting faster or staying injury-free. In this episode, we’re breaking down 3 game-changing strength training strategies that will finally help you train smarter, not harder. Whether you're aiming for a personal best or just want to finish strong without aches and setbacks, these are the tools most runners are missing. You’ll learn: 💪 The essential strength moves every distance runner should be doing (no more guesswork). 🛡️ The exact injury-prevention blueprint that keeps you running healthy when mileage climbs. 🧠 The smart training integration tactics to balance strength and miles without burning out. 🎙️ Real-world insight from a running physical therapist and coach who’s helped countless runners crush their marathon goals. This isn’t about lifting heavy or spending hours in the gym—it’s about working smarter so your legs, lungs, and mindset are fully prepared to perform. ✅ If you’ve ever felt overwhelmed trying to fit it all in… ✅ If you’re tired of minor injuries derailing your training…  ✅ If you want to feel strong, powerful, and proud at your next finish line... This episode is your strength training shortcut to marathon success. Tune in now and take control of your running future! [Download] Strong Glute Guide   Follow along with my 25 Minute Strength Workout for Runners (TO RUN PAIN FREE)   Listen to my previous episode on 6 Steps to building a stronger body during winter here!   Listen to my previous episode on why strength training is your foundation for running here!   Listen to my previous episode on how to build a solid foundation for your race with base training here!   Grab your FREE Ultimate Marathon Training Guide to Master Your Marathon Feeling Strong!    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 question on the podcast?  Submit questions here   Want the structured strength, nutrition, and a run plan with full support and accountability to develop a strong running body for your marathon?  Book a call and learn more about Strong Body Marathon Coaching here!   A big thanks to Naboso for your support for this episode!   Want to know how I prioritize foot health as a runner?  Kinesis board and toe splays from Naboso.   Naboso’s 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 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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• 272. Fuel Smarter, Run Stronger: Your Top Running Nutrition Questions Answered with Brooke Czarnecki, RDN, LD

  [Download] Nutrition Blueprint Can you run a half marathon on potatoes instead of gels? Should you eat before a 5 a.m. run? What the heck should you eat after a hard 5K and before a cooldown? In this listener-powered Q&A episode, Brooke Czarnecki, RDN from our Spark Healthy Runner team tackles all the questions runners are actually asking — from ideal running weight and fueling clean to protein confusion, hydration tips, and supplement breakdowns. We cover: ✔️ Real food vs. gels for long runs ✔️ Fueling for shorter efforts like 5Ks ✔️ Protein timing and how it changes based on training ✔️ Thoughts on Nuun vs. LMNT electrolytes ✔️ Vegan/vegetarian options that aren’t protein shakes ✔️ What to eat if you hate bananas (yes, seriously!) ✔️ Collagen, creatine, turmeric… are they worth it? Plus a rapid-fire lightning round to wrap it all up. If you’re a runner who wants clarity without the confusion, this episode is for you. 🎙️ Let’s take the guesswork out of fueling your runs — hit play and dive in! Links and Resources from the show:   - Get all of Brooke’s previous episodes on the podcast in one place! - Listen to my previous episode on how injury and nutrition guidance sparked Rachel’s first marathon success! - Listen to my previous episode on How to Eat Like a Runner - Listen to my previous episode on hydration and electrolytes for running If you are a runner who is looking for an individualized nutrition plan and want to prevent under-fueling so you can run strong and last long then you can begin to work with Brooke within our 1:1 signature Healthy Runner Coaching program here. Want Dr. Duane or Brooke to answer your question on the podcast?  Submit questions here   A big thanks to ucan for your support for this episode!   Want to know how I prioritize fueling my long runs and races?   Ucan's Edge gels which taste AMAZING and go down so smoothly!   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 entire UCAN order!   Connect with Brooke: - Instagram: @intentfulnutrition - Email: [email protected] - Healthy Runner Facebook Community - Actively Fueled Podcast on Spotify   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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• 271. Foam Rollers, Ice Baths, and Ultra Training?! Your Top Running Questions Answered

  Download 7 Recovery Tips for Running here! You asked... and I’m answering! From treadmill-to-road transitions, downhill race strategies, ultra marathon pacing, to foam rollers vs massage guns — I’m tackling all your running questions, head-on. Whether you’re bouncing back from injury, training for your first ultra, or just wondering if ice baths actually work — I’ve got you covered. And hey… if you stick around ‘til the end, I’m sharing my favorite holiday, Disney character, dream race, AND my personal fight mantras that keep me going when things get tough. If you want your question answered on the next one of these, you can submit your question using this link!   The following questions were answered and I cover even more during this fun and informative episode!   - How to transition from treadmill running to road running - Best strategy when the first half of the race is all downhill - Average pace when running an ultra marathon - Strength training for ultra marathons - What exercise is most important in keeping runners running - How to build muscle in the quads after meniscus repair surgery - How much treadmill running should I do to maintain cardio fitness as a part time runner - Partial plantar fascia tear vs. plantar fasciitis rehab - Foam roller versus massage gun - Compression socks - Do ice baths really work - Best running gear: sunglasses, hand held water bottles, and sports bras  - Duane’s favorite holiday, disney character, dream race, and my personal fight mantras   Listen to my previous episode answering your running injury and recovery questions here! Listen to my previous episode on foam rolling here!   [Download] Plantar Fasciitis FREE E-book   Learn my 7 foam rolling exercises to optimize your running recovery here!   Want a stronger running body so you can stay healthy during your next training cycle to crush your running goals?   Get the structured run and strength plan with motivation and accountability to enjoy lifelong injury free running by booking a call and learn more about Healthy Runner coaching here!   Get the full deep dive story on how Duane Scotti became a healthy runner    A big thanks to Naboso for your support for this episode!   Want to know how I prioritize foot health as a runner?  Kinesis board and toe splays from Naboso.   Naboso’s 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 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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