Healthy Runner Podcast

[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
- [email protected]
- www.sparkhealthyrunner.com
 
Listen & Subscribe:
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Spotify
YouTube
Amazon Music
Website

Most runners think once you hit 50… your best running years are behind you.
It's time to slow down.
Run less.
Lower expectations.
But what if that's completely wrong?
In this episode, I sit down with RRCA Certified Running Coach and Spark Healthy Runner coach, Colleen Masse, who started marathon training at 50… and has since completed 22 marathons, including all six World Marathon Majors (Berlin, London, Tokyo, Chicago, New York, and Boston).
But this isn't just a story about big races.
It's about what's actually possible when you train smart, stay consistent, and build a strong, durable body.
We dive into how Colleen went from thinking she hated racing… to finding purpose, joy, and community in running during a major life transition.
And more importantly, we break down exactly how she's been able to stay healthy while doing it.
In this episode, you'll learn:
-How to start running or return to running after 50
-The key differences in marathon training after 40 and 50
-How to build durability and avoid the injury cycle
-Why masters runners may actually have an advantage
-How to balance training with a full time career and family
-The mindset shift from pressure to purpose in your running
If you've ever wondered if it's "too late" to chase big running goals… this episode will change your perspective.
Your strongest chapter might still be ahead.
🎧 Listen now and start building a stronger, healthier running body.
 
Listen to my previous episode on Beginner Marathon Training here!
Listen to my previous episode on Advanced Marathon Training here!
Listen to my previous episode on how older runners can still get faster here!
Listen to my previous episode on marathon injury prevention here!
Listen to my previous episode on marathon strength training guide: run stronger with these 3 essentials here!



There are six steps to growing in your running journey so you can enjoy it and stay healthy!  Learn them here!
 
Looking for 1-on-1 guidance, structure, support, and accountability?  Check out our signature Spark Healthy Runner Coaching here!



Connect with Coach Colleen:
- Instagram: @colleenrunstheworld
- Facebook: Running Adventures of a 50 Something Women
- Healthy Runner Facebook Community
 
Connect with Dr. Duane:
- Instagram - @sparkhealthyrunner
- Sign up for the Healthy Runner Newsletter
- Join our Healthy Runner Facebook Community
- Subscribe to our YouTube Channel
- [email protected]
- www.sparkhealthyrunner.com
 
Listen & Subscribe:
Apple Podcasts
Spotify
YouTube
Amazon Music
Website

[Download] Half Marathon Training Kickstart Kit: Start Strong and Stay Injury Free!
 
Still feeling sore, tired, and beat up after your runs?
It's probably not your training…
It's your recovery.
Most runners think recovery means stretching or foam rolling…
But real recovery is what allows your body to adapt, get stronger, and stay injury free.
👉🏼 Training is the stimulus
👉🏼 Recovery is where adaptation happens
Miss this… and you don't get fitter — you just get more fatigued.
🎯 In This Episode, You'll Learn:
✔️ Why you're still sore after long runs
✔️ How many rest days you actually need
✔️ The most powerful recovery tool you're probably missing
✔️ Simple strategies to feel better and train consistently
Download the Recovery Blueprint: https://learn.sparkhealthyrunner.com/recovery
Listen to my previous episode on Half Marathon Strength Training Here
Listen to my previous episode on Half Marathon Follow Through Here
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 Structured Support?
Inside the Healthy Runner Academy, you get:
- Stage-based strength plans
- Run programming that matches your life
- Expert coaching guidance
- A supportive community of runners training smart
Learn more and join the waitlist here!
 
A big thanks to Naboso for your support for this episode!
Want to know how I prioritize foot recovery?  Neuro ball, recovery socks, and toe splays from Naboso!
Also, 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 Dr. Duane:
- Instagram - @sparkhealthyrunner
- Sign up for the Healthy Runner Newsletter
- Join our Healthy Runner Facebook Community
- Subscribe to our YouTube Channel
- [email protected]
- www.sparkhealthyrunner.com
 
Listen & Subscribe:
Apple Podcasts
Spotify
YouTube
Amazon Music
Website

If you're a female runner and lately running feels harder than it used to, you're not alone.
More fatigue.
Slower pace.
Longer recovery.
Sleep disruption.
Changes in body composition.
For many women, these shifts begin during perimenopause, a stage that can start earlier than most runners realize. The problem is that most training plans never account for these hormonal changes, leaving many runners feeling frustrated and wondering if their best running days are behind them.
The good news is they are not.
In this episode, Dr. Duane Scotti sits down with our newest addition to the Spark Healthy Runner team, Coach Emily to demystify running through perimenopause. 
Emily Fox is a UESCA Certified Running Coach, ACSM Certified Personal Trainer, yoga instructor, marathoner, and mom who is passionate about helping women stay strong, injury free, and confident through every season of life.
Together we break down what female runners need to understand about training during perimenopause and how to adapt your training so you can continue progressing, feeling strong, and chasing big goals.
In this episode, we discuss:
- What perimenopause is and when female runners may begin noticing changes
- Common symptoms runners experience such as fatigue, slower pace, and longer recovery
- Why strength training becomes even more important during this stage
- How protein, nutrition, and recovery influence performance
- How to balance training, career, family, and self care during this busy season of life
- Why your best running may still be ahead of you with the right training approach
Perimenopause does not mean your running has to decline. With the right strength training, smart programming, and support, many women continue to run strong and even set new personal records.
 
Listen to my previous episode on running through menopause here!
Listen to my previous episode on weighted vest training for runners here!
Listen to my previous episode on how older runners can still get faster here!
Listen to my previous episode on 5 recovery essentials ever runner over 40 needs here!
 
There are six steps to growing in your running journey so you can enjoy it and stay healthy!  Learn them here!
Looking for 1-on-1 guidance, structure, support, and accountability?  Check out our signature Spark Healthy Runner Coaching 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 Emily:
- Instagram: @emfox87
- Healthy Runner Facebook Community
 
Connect with Dr. Duane:
- Instagram - @sparkhealthyrunner
- Sign up for the Healthy Runner Newsletter
- Join our Healthy Runner Facebook Community
- Subscribe to our YouTube Channel
- [email protected]
- www.sparkhealthyrunner.com
 
Listen & Subscribe:
Apple Podcasts
Spotify
YouTube
Amazon Music
Website

[Download] The Ultimate Achilles Guide for Runners 
If you've been told the only way to fix Achilles tendonitis is to stop running… this episode might completely change how you think about healing.
One of the biggest myths in the running world is that you can't run with Achilles pain. But in most cases, total rest doesn't build a stronger tendon, it actually reduces its load tolerance and keeps you stuck in the frustrating start-stop injury cycle.
In this episode, I break down:
- Why total rest can make Achilles tendinopathy worse
- The real reason your pain keeps coming back
- The 3 signs it's SAFE to run with Achilles pain
- The difference between insertional vs midportion Achilles tendinopathy
- How to modify running without making your symptoms worse
- The exact strengthening principles that rebuild tendon capacity
- When you actually SHOULD stop running


You'll also hear real runner success stories from inside our Healthy Runner community who went from fearing their running days were over… to rebuilding strength and returning to racing pain free.
If you're wondering:
Can I run with Achilles tendonitis?
Is it safe to run with Achilles pain?
How do I heal without completely shutting it down?
This episode gives you the clarity and structure you need.
Because tendons don't heal from avoidance.
They heal from smart, progressive loading.
🎁 Download my free Achilles 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 Achilles Pain here
Listen to my previous episode answering the most common achilles questions answered here!
Listen to my previous episode on insertional achilles tendinopathy treatment here!
Listen to my previous episode on the Best Running Shoes for Achilles Tendonitis
Listen to my previous episode on Running Again After Insertional Achilles Tendinopathy Surgery with Tina Muir
Listen to my previous episode with Lisa who overcame achilles tendonitis to run double digit long runs for the first time in her life!
Learn how to get rid of achilles pain to run pain free in 5 minutes!
 
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 achilles tendonitis 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
- [email protected]
- www.sparkhealthyrunner.com
 
Listen & Subscribe:
Apple Podcasts
Spotify
YouTube
Amazon Music
Website