[Download] Race Day Blueprint   Are you getting ready to run your race?  Whether it is a 5k, half marathon or a marathon here are your race day questions answered!     In this episode, coach Lufeng Zou  from our Spark Healthy Runner coaching team will reveal expert tips to help you toe the line ready to crush your race!  Whether you are running a 5k, 10k, half marathon, or a marathon, this is the episode for you to feel confident and ready to run your best race! We answer the following questions and get into so much more during this informative chat:   - What do we wish we knew before our first marathon - Would a super shoe be effective for a downhill race - Can runners who are slow or over 56 years old run a marathon - Best breakfast before a half marathon - How long to train for couch to marathon - How many half marathons before you should run a marathon - What race to run during marathon training - Can you run a marathon with just water and gels - Is muscle scraping safe to do on yourself - What type of marathon training to do 6 months after a half marathon - How to plan multiple marathons per year    Get all of coach Lu’s previous episodes as well as his full bio here   Want the structured run and strength plan with motivation and accountability to reach your highest running potential and crush your next race? Book a call and learn more about Healthy Runner coaching here:    Get the full deep dive story on how Duane Scotti became a healthy runner    A big thanks to ucan for your support for this episode!   If you haven’t heard us mention it by now, coach Lu’s go to pre race fuel and Duane’s pre strength training fuel go to product is Energy bars from UCAN.   Energy bars pack a punch without compromising your health.  With gluten-free ingredients and low sugar, they provide up to 75 minutes of steady energy, with no spikes, crashes or jitters to remain easy on your stomach.    Click here and use code HEALTHYRUNNER for 20% off your entire UCAN order!    Connect with coach Lu: - Follow coach Lu on Instagram  - Email: lu@sparkhealthyrunner.com - Healthy Runner Facebook Community   Connect with Dr. Duane: - Instagram - @sparkhealthyrunner - Join Our Healthy Runner Facebook Community - Subscribe to our YouTube Channel - duane@sparkhealthyrunner.com - www.sparkhealthyrunner.com Listen & Subscribe: Apple Podcasts Spotify Stitcher Google Play iHeartRadio Amazon Music Website