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How Fast Should I Run | 3 Types Of Runs

Do you have a plan when you head out the door to go for a run?  Have you been wondering…how fast should I run? When I first started running 9 years ago, I would go outside and would just try to run as fast as possible. I thought “running is cardio and if I’m not going at 100% then I’m not working out.”

 

In episode 25 on the Healthy Runner Podcast, I tackled this all too common error in training I find in many injured runners or runners who want to get faster.  I shared what I learned during my certified run coaching course through the Road Runners of America.  This information was super helpful in helping my clients maximize their potential and improve their running fitness to exceed their expectations.  Clients of mine are running personal bests when it comes to distance and time!  It is all because of the strategies I outline in this episode.

 

I wanted to share how you can prevent the common pitfalls we see in new runners and discuss the 3 types of runs you should know about!

 

In this episode, I discuss the importance of understanding the different types of runs, what they are, and how and when you should be doing them!

 

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

You can also listen to the audio version on the Healthy Runner Podcast…now available on your favorite podcast app!

 

 

Here is what other runners are saying about the podcast

 

 

In this episode, I share with you,

 

1.What is base training?

 

2. What is conversation pace running?

 

3. What is a tempo run?

 

4. How do I do interval runs?

 

All this and more breaking down the benefits and risks of different running workouts with the goal to stay healthy because if you are injured then you can’t run!

 

Listen to the Podcast Episode during your next run!

 

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!

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

 

⚡️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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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.

In April, I was diagnosed with proximal hamstring tendinopathy, or PHT. If you haven’t heard of it or experienced it, let me tell you…it’s a real pain in the BUTT! Not only did it derail my training (I’m a runner/cyclist), simply sitting for more than 10 minutes at a time was unbearable. There’s very little research out there on this injury and finding credible information on how to effectively treat was difficult. The initial advice I got from my ortho was to stop running, rest, and stretch. This did absolutely nothing to improve my symptoms or help me get back to running. In fact, stretching made it worse! I also tried massage, dry needling, shockwave therapy…nada. In September, I stumbled on a podcast with Duane where he spoke in depth about his own experience with PHT and how he beat it, and how he helped others overcome this stubborn injury. I was also intrigued by his philosophy of not having to give up the sport you love while recovering from injury. I contacted Duane for a consult and have been working with him since October. After assessing and reaffirming my diagnosis, he put together a customized, structured rehab program focused on progressive loading of the hamstring tendon and supporting muscles WITHOUT giving up running! Gradually, my pain began to lessen and my strength has continued to increase. I am now running four days a week and am closer than at any point in the past 8 months to putting this injury in the rearview mirror for good. I’m looking forward to getting back to structured training and racing again in 2021…an unimaginable goal two months ago. Duane is awesome! His techniques and approach to injury rehab and prevention work. If you’re an athlete who has struggled with injuries that constantly disrupt your training, Duane is your guy!

Tim U.

“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.

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