Hello and welcome to episode 105 on the Healthy Runner Podcast where we help you get stronger, run faster, and enjoy lifelong injury free running!    Dr. Duane Scotti, an avid half marathoner, your running physical therapist and coach and the founder of SPARK Physical and the Healthy Runner Community does a deep dive training on one of the most important training topics in allowing you to get stronger, run faster, and enjoy lifelong injury free running!   In this episode,   Dr. Scotti breaks down the principles of base or foundational training and how doing this properly will keep you healthy doing what you love and not ending up in the doctors or physical therapists office.     He also shares his personal running journey 2021 reflection, take home points, and goals for 2022!   Listen to find out if you are doing the 3 main ingredients that should be incorporated into your base or foundational training period prior to jumping into full blown half marathon or marathon training cycles.  Following this episode you will know what training cycles are, different types of runs, and the best timing to incorporate base training into your yearly running goals.     Previous episodes and resources mentioned in this episode:   Episode 50- What is a Training Cycle? https://sparkyourtraining.com/training-cycles-running-run-planning-in-2021/    Episode 6- Training Tips for Runners (How to Train Smart With Proper Progression): https://sparkyourtraining.com/training-tips/   Episode 25- How Fast Should I Run - 3 Types of Runs: https://sparkyourtraining.com/types-of-runs/   Episode 70: What Muscles are Best to Strengthen for Running with Dr.Scotti  https://sparkyourtraining.com/what-muscles-are-best-to-strengthen-for-running-with-dr-duane-scotti/    Episode 99: How To Run Faster with Better Form (What are strides with Coach Whitney): https://sparkyourtraining.com/how-to-run-faster-with-better-form/    Episode 98: How Do You Do a Tempo Run https://sparkyourtraining.com/how-do-you-run-a-tempo-run/    SPARK Healthy Runner 5 Minute Warm Up For Running:  https://youtu.be/5cKxUUVeVVI   SPARK Blueprint: 5 Tips To Run Stronger & Healthier https://learn.sparkhealthyrunner.com/blueprint Are you ready to take action and get the accountability you deserve to unlock your greatest potential as a runner?    Get stronger, run faster, and become a lifelong injury free runner with our 16 week 1-on-1 Healthy Runner Coaching Program.  Get the support, structure, and accountability from experts in the health and running industry.  Personalized easy to follow plans tailored to your unique needs and busy life.   If you’re interested in learning more, we’ve got a behind the scenes video tour of our coaching program and hear from many of our athletes who were struggling with the same sticking points that you are.  Just head to: https://learn.sparkhealthyrunner.com/coaching   This week’s show brought to you by:  Healthy snacks from UCAN.  Healthy snacks enhanced with the revolutionary ingredient SuperStarch, allow you to fuel smarter at breakfast and curb cravings anytime while maintaining blood sugar and boosting energy.   Click here and use code HEALTHYRUNNER for 20% off your entire UCAN order! Learn more about how SuperStarch unlocks and sustains optimal output, reducing fatigue without spikes or crashes and is backed by science. We’ve got a special offer for you where you can save 20% by using the code HEALTHYRUNNER.  Just head to: https://ucan.co/share/duane.scotti/ and use the code HEALTHYRUNNER at checkout to save 20%!     Connect with Dr. Duane: Instagram - @sparkhealthyrunner Join Our Healthy Runner Facebook Community Subscribe to our YouTube Channel duane@sparkyourtraining.com www.sparkhealthyrunner.com   Listen & Subscribe: Apple Podcasts Spotify Stitcher Google Play iHeartRadio Amazon Music Website