5k and Half Marathon | 3 Can’t Miss Tips

Do you know what the best way to prepare for a half marathon is? Do you know what you should do before a 5k? This week’s Healthy Runner Podcast answers those questions for you!


In episode 29, I had the pleasure of talking with running coach Cat Aniballi! She is so passionate about running and she will be sharing her own running secrets with you! She also shares information about the Wallingford Fishbein/YMCA Community 2020 Roadrace! 



You get 2 running coaches sharing our top 3 can’t miss tips that you can implement into your next 5k or half marathon! Whether the race is in person, or virtual, these tips will be beneficial!



Cat was our guest for episode 15 of the podcast in which she shared 5 tips for beginner runners and I got so much positive feedback from that episode, I just knew I would have her back on the show because as you see Cat is just full of energy and lights up a room!



Click the video below to watch the LIVE video within the Healthy Runner Facebook Group






3 Tips For Your 5k

Tip #1: Break the mileage down!  If it’s your 1st 5K or you’ve always struggled with the thought of running 3.1 miles, break it down to 1/2 mile increments! (Most people can handle the thought of running a ¼ or ½ mile..just add to that.)-This even works for people who have run a 5K before.


Tip #2:

Consistency!!!  While things pop up in our lives and plans are flexible, consistency is the key to getting to the finish line successfully.—Maybe you can talk about how important consistency is with regard to not getting injured?  Rather than that weekend warrior mentality?


Tip #3:

Recognize the mental aspect of the race..your body will get you there, but your mindset is just as important.


3 Tips For Your Half Marathon

Tip #1:

It is all about the long run!  You need to build the long run.  Single most important training run in your week!


Tip #2:

Nothing should be new on race day!  Practice, practice, practice… your nutrition (what to eat before, during, and after), your clothing (don’t forget your anti chafe balm (body glide), your music, your gear (watch, headphones).


Tip #3:

Focus on the journey and building your running fitness along the way!!  I have run 22 half marathons and it is about building a healthy lifestyle.  Don’t put too much pressure on yourself!  You will benefit more from the training than the actual race (that is why it is o.k. that so many in person races are cancelled with COVID)





Are you thinking about running a virtual half marathon this year?  Maybe you are thinking about tackling your first half marathon or you could be an experienced half marathon veteran looking to get your running fitness back during COVID.


Guys, I created a program for you and I took everything I learned over the last 17 years as a physical therapist and running coach and packaged it together to create an 8-week virtual and in-person training program to help you conquer your fall virtual half marathon!


With this program, I will provide you with new concepts and techniques each week that will help build you up in reaching your half marathon goal. As each week passes, you will find your strength and endurance improving, preparing you for everything your 2020 virtual race has in store, without injuries along the way. On race day, you will find a new level of confidence in your running ability being faster and stronger than ever before.


The result: Accomplishing 13.1 miles during a global pandemic when all in person races have been cancelled!


Click the link below to learn more!

Team Healthy Runner Half Marathon Training



You can also listen to the in depth explanations of these tips on the Healthy Runner Podcast…now available on your favorite podcast app!



Here is what other runners are saying about the podcast





Listen to this weeks Podcast Episode during your next run!



For more information on how to prepare for your 5k or half marathon, connect with Cat here: 



For more information on the Wallingford/Fishbein YMCA Community Roadrace Click Here


For more information on the new Team Healthy Runner Half Marathon Program mentioned in the episode:

Team Healthy Runner Half Marathon Training


Thank you (running friends) for taking the time to read and I hope you enjoy the podcast episode!

Warmest regards,


– Duane


Duane Scotti, PT, DPT, PhD, OCS



Have you been running but you are not getting the results you are looking for?  Are you looking for a plan beyond google that will provide structure, is individualized to your busy schedule, and will keep you injury free?


I am excited to announce that I will be expanding my personalized coaching services to guide you in taking your running to the next level!


The SPARK Healthy Runner Program includes:


– 100% customized training plan developed and monitored by myself as a running PT and Coach.

– 100% customized strength plan developed and monitored by myself

– Modifications to your plan as needed.

– LIVE on-boarding coaching call by phone or video chat with myself

– Weekly workout analysis and accountability through your coach.


Click THIS LINK for a FREE 20 minute phone consultation and let’s chat to see if this program is a good fit for you!



⚡️SPARK Physical Therapy
We Help Active Adults Be Able To Run Without Aches and Pains So You Can Feel Good About Yourself Again…
[Even While Recovering From A Global Pandemic]







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“I can’t thank Duane and his coaching team enough, especially coach Lu, for helping me fulfill my marathon dream!!!  I have participated in the Healthy Runner Coaching Program twice now and all the coaches were very supportive. Coach Lu would adjust the training plan to my schedule which made it easier for me to follow. Duane’s strength training helped me to get stronger so I can run faster without injury.  Coach Lu’s knowledge, tips, strategies and support not just helped me finish my first marathon but crushed my goal!  I recommend the Healthy Runner coaching program 100% if you want to take your running to the next level. Just be consistent and trust the process, you will crush your next race with this team!”


Annie W.

“I struggled to get back into running after being diagnosed with Osteoarthritis in my left knee. A friend of mine suggested I check out the Healthy Runner podcast and I’m glad I did! I was lucky to grab a spot in the Healthy Runner Coaching Program and I have gained so much from miles away. I’ve gained tools to be a lifelong runner through the run and strength plan. I’m constantly gaining more mobility and look forward to my future of running. Duane is a great coach that gives you personalized assistance and helps you understand any questions you have! I’m definitely getting my spark back!”


Theresa L.

Working with Duane has been a game-changer for my running. I’ve been in an endless cycle of injuries for the past five years and needed to make a change.

I connected with Duane through his Healthy Runner Facebook group, and then we began our virtual physical therapy visits. Virtual sessions work great for me because I’m constantly traveling and can access care wherever I reside. Even though I’m not in the clinic, I still receive the same quality of experience!

The best part is Duane is a physical therapist, runner, and coach, so he understands how important running is for our physical, mental, and emotional well-being! If you want to become a stronger, healthier, and faster runner, look no further!

Jenn H.

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