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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 developed IT band syndrome during my first marathon training cycle last year and ended up in physical therapy for about 3 months. I was told not to run if I had any pain at all. I lost so much time “recovering” that I ended up deferring my registration to the next year. I spent the next summer training for the same marathon when about 6 weeks out, that familiar IT band pain returned. I could barely finish a mile. I didn’t want to go back to my physical therapist because I knew what he was going to tell me. Stop running. I was so frustrated and started to feel like marathons weren’t for me. I stumbled upon the healthy runner podcast and learned that I don’t have to stop running in order to recover from injury! I was skeptical about an online physical therapy session. But I reached out to Dr. Scotti and he was able to give me the tools to mitigate my pain within the first session! I was able to complete my training cycle and made it to the finish line of my first marathon with his help! I highly recommend!”

Kendyl R. (Runner)

“I’d been dealing with Proximal Hamstring Tendinopathy (PHT) for about 4 years and had been doing PT, but still had lingering pains. I just figured I’d have to suck it up and deal with it because that was as good as I was going to get. But then, I came across a podcast of Duane being interviewed by Jason Fitzgerald on PHT and how he overcame the injury, and my curiosity was piqued. I met with him virtually and he has been a GODSEND! I’m able to sit as I type this! I can bend over and get in and out of cars without pain! And, I’m RUNNING again!!! It is amazing to be able to do things that I haven’t been able to do without pain since 2016!!! Thank you so much Duane for being an incredible PT!!”

Michelle D. (Runner)

“I suffered from IT band syndrome for four years before seeing Dr. Scotti in April 2020. Before then, I couldn’t run more than about 10 minutes without stabbing pain near my left knee. I’d seen various orthopedists, physical therapists, and chiropractors looking for some relief. My career needed me to run a mile and a half within a certain amount of time, and it was impossible to do so with the knee pain. I saw Dr. Scotti and he immediately got to work! That first visit, he helped me understand the anatomy and underlying cause of my knee pain (aka IT Band syndrome). Once I understood what was happening, the course of treatment made so much sense. Not only did he have online videos of all the recommended exercises to treat the problem, his “healthy runner” Facebook group, Podcast, and YouTube videos held a wealth of information and supplemented my plan. I soon understood that running wasn’t just a casual hobby – it’s a sport and one that deserves dedication and focus. Without his dedication to the sport and his community, I wouldn’t have realized this! Over the next few months, I had many ups and downs – victories and failures – and even some tears! Two steps forward and one step back. Dr. Scotti always checked in between appointments and tweaked my plan if needed. By August, I was regularly running 3-4 miles with barely any pain! If I did get pain, it was because my dedication and focus were lacking – and I quickly picked it back up and overcame. I’m so thankful I took another chance at having my knee looked at and trusted someone else. I run regularly now and am really enjoying it. I can’t thank Dr. Scotti enough and would highly recommend him to anyone having trouble.”

Tracy G. (Runner)

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