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by Duane Scotti
Dr. Duane Scotti shares running tips, tools and more to help you get stronger, run faster, and enjoy lifelong injury free running! If you're a dedicated runner, often injured runner, or beginner runner who is interested in staying healthy so you can get in those mental clearing miles, this show offers helpful training episodes to optimize the 6 steps to growing as a runner (mindset, strength training, run plan, nutrition, recovery, and race day strategy) so you can grow in your running journey. Dr. Duane Scotti, DPT, PhD, OCS is a running physical therapist, run coach, host of the Healthy Runner podcast, and founder of Spark Healthy Runner and has been a leader in the rehab and running community for 20+ years. He is truly living his passion educating the running community that they don't need to stop running to get over a running injury. After 19 years teaching in higher education, Duane decided to step away as a Clinical Associate Professor of Physical Therapy to pursue his passion educating the running community. Through his signature 1:1 coaching program, Healthy Runner Academy membership, weekly videos, and podcast episodes, he empowers runners to get stronger, run faster, and enjoy lifelong injury free running. Through strength and run specific training you can build your body to have a strong mind, strong body, and just keep running!
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- 3 days ago45 min
313. Marathon Travel & Recovery: How to Arrive Fresh and Recover Faster
Traveling for a marathon? ✈️ Don't let long flights, heavy legs, poor sleep, or travel fatigue sabotage the months of training you've put in! Whether you're heading to NYC, Philadelphia, Indianapolis, or Disney for Marathon Weekend, how you travel before your race and recover afterward can make a big difference in how you feel. In this episode of the Healthy Runner Podcast, Dr. Duane Scotti, physical therapist, running coach, and 9-time marathoner, shares practical, science-backed marathon travel and recovery tips to help you arrive feeling fresh, race strong, and recover smarter. You'll also learn what the research REALLY says about compression socks for runners, including how graduated compression supports blood flow, helps reduce leg swelling during travel, and what we actually know about post-run muscle recovery. In this episode, you'll learn: ✈️ Why prolonged sitting during travel can leave your legs feeling heavy and stiff before race day 🧦 How compression socks work and what scientific research says about circulation, swelling, and recovery 🏃🏻♂️ Simple ways to keep your legs moving and support circulation during long flights and car rides 😴 How to manage sleep, hydration, fueling, and walking during destination marathon race week 🏅 What to do immediately after crossing the marathon finish line to support recovery 🚗 How to travel home after a marathon without adding unnecessary fatigue 📝 Why post-race reflection is an important part of becoming a stronger, more confident runner FREE RESOURCE: Post-Race Reflection Worksheet 📝 Your race doesn't end at the finish line! Download my FREE Post-Race Reflection Worksheet to discover five important questions every runner should ask after a race. 👉🏼https://learn.sparkhealthyrunner.com/reflection Remember, recovery isn't just about what you do after running. It's about creating the right habits before, during, and after race weekend so your body can adapt, stay healthy, and keep running strong. Heading to NYC this weekend? I'd love to meet up! Here is where to find me: Friday morning: the expo Friday afternoon: "Arriving Ready" with CEP at Fleet Feet Brooklyn RSVP here 💪🏼 Ready to Run Stronger, Recover Smarter & Stay Healthy? You've put in the miles and worked hard to prepare for race day. But staying healthy, recovering well, and running consistently takes more than just following a training plan! Whether you're preparing for your next destination marathon, struggling with lingering soreness, or looking to build strength so you can keep running for years to come, we're here to help! Find the level of support that's right for you: Healthy Runner Academy: Build your running foundation with structured strength training, running education, and a supportive community. 1:1 Healthy Runner Coaching: Get an individualized running and strength training plan, ongoing feedback, and personalized guidance to help you work toward your next running goal. Because the goal isn't just to finish your next race. It's to stay healthy and keep running strong for years to come! 🎧 Listen Next Episode 253: How to Strengthen Your Body for Better Running Learn how to build a stronger foundation during your base-building period between races. Listen or watch here! Grab your FREE Marathon Training Guide Here! A big thanks to CEP for your support for this episode! Healthy Runner listeners get 15% off their entire order when shopping CEP Running online through November 15! <a href= "https://ceprunning.com/discount/LRL
- 1 weeks ago1h 12m
312. Travel Nutrition for Runners: What to Eat When Traveling for a Race with Claire Shorenstein, RD, CSSD
✈️ Traveling for a marathon or half marathon? Don't let poor nutrition derail months of hard work before you even reach the starting line! You've spent months training, dialing in your fueling strategy, and preparing for race day. But what happens when airports, long flights, unfamiliar restaurants, and changes to your normal routine throw your nutrition plan off track? In this episode of the Healthy Runner Podcast, Dr. Duane Scotti is joined by Claire Shorenstein, MS, RD, CSSD, a distance runner, board-certified Sports Dietitian, and founder of Eat for Endurance, to share practical travel nutrition tips for runners so you can arrive at your destination fueled, confident, and ready to race your best! Whether you're traveling to runDisney, a destination marathon, or your next half marathon, you'll learn how to keep your nutrition on track before, during, and after your trip. Here's what you'll learn: ✈️ Why traveling can disrupt your normal fueling routine 🥨 What to eat and pack in the 24–48 hours before traveling for a race 🥪 The best snacks and meals to bring to the airport or on a road trip 💧 How to manage hydration and electrolytes while flying or traveling to a different climate 🍝 How to navigate restaurants and unfamiliar foods before race day ⚠️ The ONE nutrition mistake runners should avoid when traveling for a race 🏅 How to fuel your recovery when traveling home after a marathon or half marathon 🎁 FREE RESOURCE: Grab Claire's Travel Nutrition Tips Guide to help you plan your snacks, meals, and fueling strategy for your next race trip here! If you found this episode helpful, share it with a running buddy who's traveling for an upcoming race! Remember, your nutrition plan shouldn't stop when you leave home. Fuel smart, travel prepared, and show up ready to run strong! Connect with Claire Shortenstein: - Get Claire's free resources including her Travel Nutrition Tips Guide - Eatforendurance.com - Instagram @eatforendurance - YouTube @eatforendurance - The Eat for Endurance Podcast - Fuel for Life Crew Listen next: Episode 309 — Tapering 101: How to Taper Before a Marathon If this episode helps you, share it with another runner who has a goal marathon coming up. Grab your FREE Marathon Training Guide Here! A big thanks to CEP for your support for this episode! Healthy Runner listeners get 15% off their entire order when shopping CEP Running online through November 15! Shop CEP Running or enter code LRL-NYC-15 at checkout. Offer ends November 16, 2026, at 3:00AM EST. Limit one use per customer. Cannot be combined with other discounts. 💙 Want more support with your running? If you're looking to dial in your running, strength training, and nutrition, overcome recurring injuries, and train smarter for your next race, we'd love to help. With Healthy Runner Coaching, you'll get an individualized run and strength plan with expert coaching and support based on your goals and how your body is responding. Or, join the Healthy Runner Academy for our step-by-step system to help you get stronger, stay healthy, and become a lifelong runner. <st
- 2 weeks ago48 min
311. Do THIS After Every Race (Most Runners Skip It!) - Post Race Reflection
🎁 FREE Post Race Reflection Worksheet → Download Here Your finish time tells you how fast you ran. Your reflection tells you how you can GROW! After finishing my 9th marathon at Wineglass, just 2 minutes shy of my PR, I discovered something powerful. Even though I missed my traditional marathon PR, I actually ran an AGE-GRADED PR at 46! And it reminded me why EVERY runner should take the time to reflect after a race. In this episode of the Healthy Runner Podcast, I'm walking you through 5 post race reflection questions to help you celebrate your wins, learn from your challenges, and become a stronger, healthier, and more confident runner. You'll learn: ✅ Why reflecting after a race is just as important as preparing for one ✅ How to identify what went well during your training and on race day ✅ What my biggest Wineglass Marathon mistake taught me about race strategy ✅ Why life stress, sleep, and recovery matter when evaluating your performance ✅ How I used mental toughness strategies to push through miles 19–26 ✅ Why missing a traditional PR doesn't mean you didn't improve ✅ How to turn lessons from your last race into a better training plan for your next one Whether you just completed your first 5K, half marathon, or marathon, these five questions will help you look beyond your finish time and recognize how much you've grown as a runner. You cannot fail if you LEARN! 💪🏼 🎁 FREE Post Race Reflection Worksheet Don't just listen to these questions. Take 10 minutes to answer them yourself! Download my FREE Post Race Reflection Worksheet, taken directly from Stage 5 of our Healthy Runner Academy Success Path. 👉🏼 https://learn.sparkhealthyrunner.com/reflection 💪🏼 Ready to Become a Stronger, Healthier Runner? If your race reflection reveals that you need more consistency, better strength training, or a smarter approach to your running, we're here to help! Find the level of support that's right for you: Healthy Runner Academy: Build your running foundation with structured strength training, running education, and a supportive community. 1:1 Healthy Runner Coaching: Get an individualized running and strength training plan, ongoing feedback, and personalized guidance to help you work toward your next running goal. 🎧 Listen Next Episode 253: How to Strengthen Your Body for Better Running Learn how to build a stronger foundation during your base-building period between races. Listen or watch here! Remember, Healthy Runners… You cannot fail if you LEARN! Keep running strong! Grab your FREE Marathon Training Guide Here! A big thanks to CEP for your support for this episode! Healthy Runner listeners get 15% off their entire order when shopping CEP Running online through November 15! Shop CEP Running or enter code LRL-NYC-15 at checkout. Offer ends November 16, 2026, at 3:00AM EST. Limit one use per customer. Cannot be combined with other discounts. 👋🏼 New here? I'm Dr. Duane Scotti, former physical therapy professor turned full-time running coach, running physical therapist, and 9x marathoner 🏅 I help everyday runners stop nagging injuries, get stronger, and finally feel confident in their training by blending rehab-level expertise with performance training.
- 3 weeks ago1h 43m
310. How to Race Your Best Marathon with Peter Bromka
FREE Marathon Training Guide: Train Smarter & Race Strong → Download Here You can be in the best shape of your life and still miss your marathon goal if you don't execute properly on race day. So how do you take months of training and turn that fitness into your best possible marathon? In this episode of the Healthy Runner Podcast, I sit down with 2:19 marathoner, running coach, and writer Peter Bromka to break down how to race your marathon for peak performance. Peter shares lessons from years of racing, coaching, studying, and writing about the marathon. He also includes why this distance is so difficult to get right and what separates being marathon-fit from actually executing a great race. In this episode, you'll learn: - What to do (and avoid) during the final 24–48 hours before your marathon - How the first 3–5 miles should feel so you don't make the classic mistake of starting too fast - What to focus on during miles 6–18 when you're feeling good but still have a long way to go - How to approach the final 10K when the marathon really starts to hurt - Mental strategies for when your brain starts telling you to slow down or stop - How to respond when you fall off goal pace without letting one bad mile turn into five - How to adjust your race strategy for hills, wind, heat, and unexpected race-day conditions - The biggest mistake Peter sees runners make during the marathon - Peter's three keys to getting the most out of your fitness on race day Plus, Peter takes on the Spark Lightning Round, sharing his quick takes on GPS watches, pace bands, even versus negative splits, running the tangents, music, when to make your move, and chasing a marathon PR. Whether you're trying to finish your first marathon, break 5 hours, qualify for Boston, or set a new PR, this episode will help you race smarter, stay mentally strong, and execute the marathon you've trained so hard for. Listen now and learn how to turn your marathon fitness into your best race. Connect with Peter Bromka: - Writing on Running - Instagram: @bromka - Substack essays - Podcast: Road to the Trials Listen next: Episode 309 — Tapering 101: How to Taper Before a Marathon If this episode helps you, share it with another runner who has a goal marathon coming up. Grab your FREE Marathon Training Guide Here! A big thanks to CEP for your support for this episode! Healthy Runner listeners get 15% off their entire order when shopping CEP Running online through November 15! Shop CEP Running or enter code LRL-NYC-15 at checkout. Offer ends November 16, 2026, at 3:00 AM EST. Limit one use per customer. Cannot be combined with other discounts. 💧 Hydrate Smarter with LMNT Long runs, hard workouts, and sweaty training sessions can take a lot out of you, especially when you're training in the heat. LMNT has become one of my go-to ways to replenish electrolytes and stay on top of my hydration throughout marathon training. Each stick pack delivers a meaningful dose of electrolytes without sugar, artificial colors, or other dodgy ingredients. Get a free 8-count Sample Pack of LMNT's most popular drink mix flavors with any purcha
- Sep 30, 202649 min
309. Tapering 101: How to Taper Before a Half Marathon or Marathon
FREE Marathon Training Guide: Train Smarter & Race Strong → Download Here Are you a few weeks away from your half marathon or marathon and suddenly wondering if you're running too little? Welcome to the taper crazies! After months of long runs, speed workouts, and strength training, reducing your training before race day can feel completely backwards. You may start wondering if you're losing fitness, whether you should squeeze in one more long run, or why your legs suddenly feel heavy. But here's the key: You don't get faster during your taper by squeezing in more fitness. You get faster by allowing the fitness you've already built to finally show up on race day. In Episode 309 of the Healthy Runner Podcast, Dr. Duane Scotti breaks down Tapering 101 and shows you how to reduce fatigue while maintaining the fitness you worked so hard to build. In this episode, you'll learn: -How long to taper before a half marathon or marathon -How much to reduce your weekly running mileage -Whether you should keep speed work during your taper -How to adjust strength training before race day -When to complete your final long run -How to handle the mental side of the "taper crazies" -The 7 biggest marathon taper mistakes runners make -What to focus on during the final 72 hours before your race Whether you're preparing for your first half marathon, your tenth marathon, a Boston qualifying attempt, or runDisney Marathon Weekend, this episode will help you stop second-guessing your training and arrive at the starting line rested, sharp, healthy, and confident. Remember: Keep the fitness. Lose the fatigue. Trust the taper. FREE Ultimate Marathon Training Guide: Grab your free marathon training guide Listen next: Episode 282 — Strides: The Most Underrated Running Tool to Boost Your SPEED at ANY AGE If this episode helps you, share it with another runner who has a goal race coming up. Grab your FREE Marathon Training Guide Here! A big thanks to CEP for your support for this episode! Healthy Runner listeners get 15% off their entire order when shopping CEP Running online through November 15! Shop CEP Running or enter code LRL-NYC-15 at checkout. Offer ends November 16, 2026, at 3:00AM EST. Limit one use per customer. Cannot be combined with other discounts. 💧 Hydrate Smarter with LMNT Long runs, hard workouts, and sweaty training sessions can take a lot out of you, especially when you're training in the heat. LMNT has become one of my go-to ways to replenish electrolytes and stay on top of my hydration throughout marathon training. Each stick pack delivers a meaningful dose of electrolytes without sugar, artificial colors, or other dodgy ingredients. Get a free 8-count Sample Pack of LMNT's most popular drink mix flavors with any purchase at https://www.DrinkLMNT.com/healthyrunner Proper hydration and fueling are key parts of building a strong, healthy, and durable running body. Give LMNT a try and find your favorite flavor, mine is watermelon! 🍉 💙 Want more support with your running? If you're looking to dial in your running, strength training, and nutrition,
- Sep 17, 20261h 1m
308. Carb Loading Before a Marathon: What Most Runners Get Wrong with Brooke Czarnecki, RDN, LD
[Download] Nutrition Blueprint Are you carb loading correctly before your marathon, or could your nutrition strategy be setting you up to hit the dreaded wall at mile 20? If you think carb loading means eating a giant bowl of pasta the night before your race, you're not alone! But proper marathon carb loading involves much more than one big meal. In this episode of the Healthy Runner Podcast, Dr. Duane Scotti sits down with registered dietitian and endurance sports nutrition expert Brooke Czarnecki, RDN from our Spark Healthy Runner team to break down exactly how to carb load before a marathon or half marathon. You'll learn when to start carb loading, what foods to eat, how much carbohydrate your body actually needs, and the biggest nutrition mistakes that could leave you feeling depleted on race day. Whether you're training for your first marathon or chasing a new personal record, this episode will help you develop a smarter race-week fueling strategy so you can arrive at the starting line feeling prepared and confident! What You'll Learn: -Why marathon runners hit the wall and how carb loading can help. -The biggest carb-loading mistakes runners make. -When to start carb loading: 24, 48, or 72 hours before your race? -What to eat during the final 2–3 days before a marathon. -How to train your gut to tolerate more carbohydrates during long runs. -Whether high-carb fueling affects your long-term health. -Important carb-loading considerations for female runners. -Brooke's practical 3-day carb-loading strategy when race day is approaching! Stop guessing about your marathon nutrition and start fueling with a plan! Grab your FREE Marathon Training Guide Here! Episodes and Resources mentioned in this episode: 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. A big thanks to CEP for your support for this episode! Healthy Runner listeners get 15% off their entire order when shopping CEP Running online through November 15! Shop CEP Running or enter code LRL-NYC-15 at checkout. Offer ends November 16, 2026, at 3:00AM EST. Limit one use per customer. Cannot be combined with other discounts. 💧 Hydrate Smarter with LMNT Long runs, hard workouts, and sweaty training sessions can take a lot out of you, especially when you're training in the heat. L
- Sep 3, 20262h 15m
307. 3 Common Marathon Injuries: How to Treat Them Without Giving Up Running with Carolyn Coffin
What happens when your hamstring, IT band, or Achilles starts hurting in the middle of marathon training? Do you really need to stop running completely? Not necessarily! In Episode 307 of the Healthy Runner Podcast, I'm sharing an insightful conversation I had with Carolyn Coffin from the Inspired Soles Podcast about 3 of the most common injuries that can derail marathon training and what you can actually do about them without automatically giving up running. We take a deep dive into: 🏃🏻♀️ Proximal hamstring tendinopathy: Why stretching that nagging pain near your sit bone may actually make it worse and what to do instead 🦵🏼 IT band syndrome: Why foam rolling and stretching your IT band isn't fixing the root problem and how hip strength plays a role 🦶🏼 Achilles tendinopathy: How progressive tendon loading can help you rebuild strength and when it's appropriate to add more advanced exercises We also talk about how to modify your training when something hurts, why "hero workouts" can get runners into trouble, the risks of changing shoes too quickly, and why a simple dynamic warm-up can be so valuable for staying healthy. The big takeaway? An injury doesn't always mean you need to completely stop running. With smart load management, appropriate strength training, and the right modifications, many runners can continue moving forward while addressing the underlying problem. Whether you're currently dealing with a hamstring, IT band, or Achilles pain or you simply want to prevent these common injuries from derailing your next marathon training cycle, this episode will give you practical strategies to help you keep running healthy and strong. 🏃🏻♀️ Dealing With One of These Running Injuries? Grab Your FREE Injury Playbook! Don't let that nagging pain derail your training. I've created step-by-step resources to help you understand what's causing your pain, what to avoid, and the exercises you can start doing to get back to healthy running. 👇🏼 Choose the FREE playbook that matches your injury: 🦵🏼 IT Band Pain: Get the Ultimate IT Band Pain Playbook here 🦶🏼 Achilles Pain: Get the Ultimate Achilles Pain Playbook here 🏃🏻♀️ High Hamstring Pain: Get the Proximal Hamstring Tendinopathy Playbook here Pick the injury you're dealing with and start taking the right steps toward running healthy and strong again! A big thanks to Kila for your support for this episode! Looking for a custom running insole that works with your foot instead of restricting it? Kila is the first company to create fully custom footbeds using super shoe foam technology. Designed around your unique feet with a quick 3D scan from your iPhone, Kila's custom insoles are lightweight, flexible, and built to support natural foot motion while optimizing comfort and performance. As a running physical therapist and coach, I appreciate that Kila provides a more dynamic alternative to traditional rigid orthotics while allowing your feet to move more naturally. Visit kilarun.com and use code HEALTHYRUNNER to get $50 off your first order! 💧 Hydrate Smarter with LMNT Long runs, hard workouts, and sweaty training sessions can take a lot out of you, especially when you're training in the heat. LMNT has become one of my go-to ways to replenish electrolytes and stay on top of my hydration throughout marathon training. Each stick pack delivers a meaningful dose of electrolytes without sugar, artificial colors, or other dodgy ingredients. Get a free 8-count Sample Pack of LMNT's most popular drink mix flavors with any purchase at https://www.DrinkLMNT.com/healthyrunner Proper hydration and fueling are key parts of building a strong, healthy, and durable running body. Give LMNT a try and find your favorite flavor, mine is watermelon! 🍉 If you're ready for structured strength plans, progressive return-to-run programming, and coaching support
- Aug 20, 20261h 24m
306. How to Train for Disney Marathon Weekend: 5 Mistakes Runners Make with Coach Whitney LaCombe
Are you training for Disney Marathon Weekend like you would for any other marathon? That could be one of the biggest mistakes you make. Disney Marathon Weekend isn't just about covering 26.2 miles. Between the early wake-ups, standing in corrals, walking through the parks, Florida weather, and for Goofy and Dopey runners… racing on back-to-back days, your body has to handle much more than the mileage on your training plan! In this episode of the Healthy Runner Podcast, I'm joined by Coach Whitney LaCombe from the Spark Healthy Runner team to break down 5 of the biggest Disney Marathon Weekend training mistakes and show you how to prepare for the entire experience, not just the marathon. We cover: 🔋 Why Disney is really an energy-management event and how to protect your "Disney Battery" 🏃🏻 Why time on your feet may matter more than chasing a specific long-run mileage 🔁 How to use back-to-back long runs to prepare for Goofy and Dopey 🚦 How to tell the difference between normal cumulative fatigue and an injury warning sign ⏰ Why you should practice early wake-ups, fueling, costumes, crowds, and your race-day routine 💪🏻 Why strength training is essential for building the durability you need for Disney 😴 How to recover between races so you can keep your body feeling strong 🏰 How to finish healthy enough to actually enjoy the parks and celebrate afterward We also share the story of Jess, who came to us with knee pain during Dopey training. After working on a personalized running and strength plan, she went on to complete all four races of the Dopey Challenge (including her first marathon) and felt great during her recovery. Whether you're training for the Disney Marathon, Goofy Challenge, or all 48.6 miles of the Dopey Challenge, this episode will help you train smarter so you can enjoy every magical mile. Because Disney isn't about surviving race weekend. Train for the experience, not just the marathon. 🏰✨ Grab your FREE RunDisney Marathon Training Guide Here! If you're ready for structured strength plans, recovery routines, nutrition, and coaching support so you're not guessing week to week during your rundisney training, join the Healthy Runner Academy! Episodes and Resources mentioned in this episode: Listen to my previous episode on the 20-week strength plan to finish Disney Strong Listen to my previous episode on 6 Steps to Mastering runDisney Training Listen to my previous episode on How to Prepare for RunDisney Marathon Weekend: 7 Race Week Essentials for Dopey Challenge Runners Listen to my previous episode on How I Conquered the 2026 Dopey Challenge Feeling Strong, Durable, and Healthy Watch how Sonya overcame her fears to finish her first marathon in Disney by getting stronger not only physically but mentally here! Watch how Dipti went from chronic shin splints for over a year to running the Disney Dopey Challenge in 6 months here! Watch how Stephanie went from IT band pain with every long run to conquering the 48.6 mile Dopey Challenge here! Want to work individually with our team using a structured strength, nutrition, and a run plan with full support and accountability to crush your Disney Marathon Weekend experience? Book a call and learn more about Healthy Runner coaching here A big thanks to Kila for your support for this episode! <
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About Healthy Runner Podcast
Dr. Duane Scotti shares running tips, tools and more to help you get stronger, run faster, and enjoy lifelong injury free running! If you're a dedicated runner, often injured runner, or beginner runner who is interested in staying healthy so you can get in those mental clearing miles, this show offers helpful training episodes to optimize the 6 steps to growing as a runner (mindset, strength training, run plan, nutrition, recovery, and race day strategy) so you can grow in your running journey. Dr. Duane Scotti, DPT, PhD, OCS is a running physical therapist, run coach, host of the Healthy Runner podcast, and founder of Spark Healthy Runner and has been a leader in the rehab and running community for 20+ years. He is truly living his passion educating the running community that they don't need to stop running to get over a running injury. After 19 years teaching in higher education, Duane decided to step away as a Clinical Associate Professor of Physical Therapy to pursue his passion educating the running community. Through his signature 1:1 coaching program, Healthy Runner Academy membership, weekly videos, and podcast episodes, he empowers runners to get stronger, run faster, and enjoy lifelong injury free running. Through strength and run specific training you can build your body to have a strong mind, strong body, and just keep running!
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