{"podcast":{"title":"Healthy Runner Podcast","slug":"healthy-runner-podcast-1023889","podcast_index_feed_id":1023889,"rss_url":"https://healthyrunner.libsyn.com/rss","website_url":"https://sparkhealthyrunner.com","image_url":"https://static.libsyn.com/p/assets/e/d/c/c/edcc69ed19fff80e27a2322813b393ee/HealthyRunnerPodcastCover.png","author":"Duane Scotti","episode_count":303,"summary":"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 subscribe for 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 enj…","last_synced_at":"2026-06-10T04:18:46.728268+00:00","page_url":"https://stenobird.com/podcast/healthy-runner-podcast-1023889"},"episode":{"title":"299. IT Band Syndrome: When to Run, When to Rest, and How to Fix It Faster","slug":"299-it-band-syndrome-when-to-run-when-to-rest-and-how-to-fix-it-faster","published_at":"2026-04-29T09:00:00+00:00","page_url":"https://stenobird.com/podcast/healthy-runner-podcast-1023889/299-it-band-syndrome-when-to-run-when-to-rest-and-how-to-fix-it-faster","show_page_url":"https://stenobird.com/podcast/healthy-runner-podcast-1023889","url":"https://healthyrunner.libsyn.com/299-it-band-syndrome-when-to-run-when-to-rest-and-how-to-fix-it-faster","audio_url":"https://dts.podtrac.com/redirect.mp3/traffic.libsyn.com/secure/healthyrunner/Episode_299_Audio.mp3?dest-id=1860659","summary":"[Download] The IT Band Fix for Runners Struggling with IT band pain while running and wondering if you should stop… or push through? In this episode, I'm breaking down exactly what you should do if you're dealing with IT band syndrome as a runner. Because here's the truth most runners don't hear: 👉🏼 You do NOT always need to stop running. But you DO need to know how to adjust your training the right way. As a running physical therapist and coach, I've helped hundreds of runners get out of that frustrating start stop cycle and back to consistent, pain free running. And the runners who recover the fastest are not the ones who completely rest… they're the ones who follow a structured plan. Inside this episode, I'll walk you through my Pain Traffic Light system so you know exactly when to run, when to modify, and when to rest. Then I'll show you a step by step return to run plan so you can keep your fitness, avoid setbacks, and actually fix the root cause of your IT band pain. If you've ever asked yourself: -Should I run with IT band pain? -How long should I rest IT band syndrome? -Why does my outer knee hurt when I run? This episode is for you. 🎯 What You'll Learn - Why your IT band is NOT the real problem - The biggest mistake runners make with IT band syndrome - How to tell if you should run today (green, yellow, red light) - Exactly how to modify your runs without losing fitness - A 3 phase return to run protocol that actually works - How cadence and stride impact IT band stress - The role of hip strength in fixing IT band pain for good 🎁 Download my free ITB guide here! If you're ready for structured strength plans, progressive return-to-run programming, and coaching support so you're not guessing week to week, join the Healthy Runner Academy waitlist Return to Runnin…","meta_description":"[Download] The IT Band Fix for Runners Struggling with IT band pain while running and wondering if you should stop… or push through? In this episode, I'm…","key_points":[],"chapters":[],"topics":[],"duration_seconds":3093,"processing_state":"not_requested","actions":[{"name":"request_transcript","method":"POST","url":"https://stenobird.com/v1/public/podcasts/healthy-runner-podcast-1023889/episodes/299-it-band-syndrome-when-to-run-when-to-rest-and-how-to-fix-it-faster/transcription-requests","description":"Idempotently request low-priority transcript generation for this episode."},{"name":"read_markdown","method":"GET","url":"https://stenobird.com/podcast/healthy-runner-podcast-1023889/299-it-band-syndrome-when-to-run-when-to-rest-and-how-to-fix-it-faster.md","description":"Read the agent-friendly Markdown representation of this episode resource."}]}}