The RunRX Podcast: Recent Episodes
RunRX is the prescription to run pain free.
RunRX is the prescription for running pain-free. With two decades of teaching running technique, Coach Valerie knows a lot about how to run without pain. Coach Caroline works with Valerie on the mindset of the athletes in their membership. Join them as they answer questions and talk about topics that many runners have asked and some that they don't realize they should ask.
Coach Caroline and Coach Valerie dig into a summer topic that runners still get wrong all the time: sweating more does not automatically mean training smarter. They start with the old-school mylar sweat suit craze, the idea that extra sweat meant faster weight loss, and why that mindset is still hanging around today. Valerie explains that heat itself is not the problem—running or training in heat can be useful—but adding unnecessary heat stress on top of exercise is where people get into trouble. If you are already working hard outside, your heart is doing enough work without a heavy sweat suit making things worse.
The conversation also explains the difference between healthy heat exposure and risky “make yourself sweat more” habits. Valerie talks about sauna use, warm baths, and hot training rooms as forms of controlled heat exposure, but she makes it clear that those are very different from putting on extra layers and heading out for a run in brutal conditions. She uses real-world examples, including Martin Lawrence’s public warning after ending up in the hospital in a silver sweat suit, to show why you should never confuse dehydration and overheating with good training. Instead of chasing sweat for its own sake, the goal is to prepare for heat intelligently, protect your heart, and train in a way your body can actually handle.
This episode also gives practical summer advice for runners and anyone exercising outdoors. Valerie walks through why hydration and electrolytes matter more in hot weather, why cotton is a poor choice when you sweat heavily, why runners in extreme races cover up instead of stripping down, and why heat fitness does not mean you can ignore basic preparation. She explains that a strong cardio system does not make you immune to heat strain, and she encourages runners to weigh themselves before and after runs, watch their sweat loss, and adjust water and electrolyte intake accordingly. The bottom line: train for the heat, do not try to out-sweat it.
▶️ Free 30-Day RunRX Reboot — Skill, Strength & Self-Care https://www.youtube.com/watch?v=a0N-GZ0AosI&list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re
▶️ Join the RunRX Membership https://runrx.fit/join-runrxstrong
Website: https://runrx.fit App: RunRx Academy — search “RunRx Academy” on Apple App Store or Google Play Support email: support@runrx.fit
Coach Caroline and Coach Valerie dig deep into why drills matter so much in the RunRx method and why they are not just an extra add-on before a run. Valerie explains that drills are part of the foundation of better running because they prepare the body for the movement pattern you are about to do, help you understand what your body feels like on a given day, and give you a way to train running without automatically jumping straight into miles. In this episode, the conversation focuses on movement preparation, not just workout volume, and why so many runners feel better when they stop treating the first mile as their only warmup and start thinking about drills as real training.
The discussion also shows why running is a skill and not just a fitness activity. Caroline and Valerie talk about how runners often want to “just run,” but if the body has not been prepared first, that run can feel awkward, inefficient, uncomfortable, or even painful. Valerie compares running to other sports like swimming, football, and pickleball, where warmups and drill work are always part of the training process. She explains that drills help build muscle elasticity, improve the running pose, support better balance and movement, and give runners a smarter way to progress instead of simply piling on more miles. If you have ever felt stuck, unsure what warmup to do, or frustrated because your runs do not feel smooth, this episode gives a clear reason to slow down and train the movement before asking for more distance.
▶️ Free 30-Day RunRX Reboot — Skill, Strength & Self-Care https://www.youtube.com/watch?v=a0N-GZ0AosI&list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re
▶️ Join the RunRX Membership https://runrx.fit/join-runrxstrong
Website: https://runrx.fit App: RunRx Academy — search “RunRx Academy” on Apple App Store or Google Play Support email: support@runrx.fit
Coach Caroline and Coach Valerie unpack the real meaning of “steroids” in a running and training context, separating the bodybuilding stereotype from the more practical reality of recovery, inflammation, and pain relief. Valerie explains that many people hear the word steroids and immediately think of big muscles, aggression, and cheating, but in everyday sports medicine the conversation is often about recovery and reducing inflammation so an athlete can keep moving and continue the work needed to heal.
The episode also includes Valerie’s personal story of pulling her back in a parking lot, taking a pain pill only to get enough relief to stretch and roll, and then recovering through movement rather than medication alone. The bigger message is clear: anti-inflammatories, cortisone, or other pain relief can help in the moment, but they do not solve the root problem. If running keeps causing pain, the answer is to correct the movement pattern, rebuild the habit, and use recovery tools as support rather than as the fix itself.
▶️ Free 30-Day RunRX Reboot — Skill, Strength & Self-Care https://www.youtube.com/watch?v=a0N-GZ0AosI&list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re
▶️ Join the RunRX Membership https://runrx.fit/join-runrxstrong
Website: https://runrx.fit App: RunRx Academy — search “RunRx Academy” on Apple App Store or Google Play Support email: support@runrx.fit
Coach Caroline and Coach Valerie talk about what happens when runners have too many opinions in their ear: a shoe store telling them one thing, a physical therapist telling them another, a coach saying something else, and social media adding even more noise. Valerie explains why her coaching starts with one core idea: running is a movement pattern, and if the pattern is not working, no shoe, brace, or trendy fix will magically solve it. The episode focuses on how runners often arrive already injured and already overwhelmed, which is exactly why they need a simple, consistent, movement-based approach.
The conversation also covers why runners need an open mind when they begin the immersion process, why “the shoe is just a vehicle,” and why structural imbalances do not mean you are broken. Valerie shares how she approaches runners the same way she approaches squat and deadlift coaching in the gym: show the movement, correct the movement, and then repeat it until the body learns. The episode closes with practical advice about checking in, uploading video, joining Zooms, and letting the coach see the whole body so she can identify what is actually causing pain and help runners move toward pain-free running.
▶️ Free 30-Day RunRX Reboot — Skill, Strength & Self-Care https://www.youtube.com/watch?v=a0N-GZ0AosI&list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re
▶️ Join the RunRX Membership https://runrx.fit/join-runrxstrong
Website: https://runrx.fit App: RunRx Academy — search “RunRx Academy” on Apple App Store or Google Play Support email: support@runrx.fit
Coach Caroline and Coach Valerie dig into a powerful idea for runners and exercisers: your mindset changes the workout itself. Caroline opens with a study involving rats on a treadmill where the same exercise produced very different cortisol responses depending on the environment. In the lab, the rats were stressed; when the treadmill was moved into a field, they felt safer and freer, and cortisol dropped even though the exercise was the same. That sets up the big question of this episode: if the workout is identical, how much does your environment and your attitude affect the result?
Valerie connects that idea to real life in RunRx, where she coaches people in a parking lot, a garage-style space, outdoors, on treadmills, and in all kinds of different settings. Some people love outside workouts and feel energized there. Others prefer inside spaces or a treadmill and feel better when the environment is controlled. The episode explains why “I get to work out” is a better mindset than “I have to work out,” how stress can make a workout worse, and why flexibility matters when weather, rain, travel, or life disrupt your ideal plan.
The conversation also covers how to keep training productive when your normal setup is not available. Valerie recommends adapting instead of forcing the same workout in the same way every time: move inside, do strength, stretching, or drills, or simply reframe the session so you still get something done without turning exercise into another source of stress. The episode closes with a reminder that even short drill sessions can still count, and that your body often responds better when you treat movement as a gift instead of a chore.
▶️ Free 30-Day RunRX Reboot — Skill, Strength & Self-Care https://www.youtube.com/watch?v=a0N-GZ0AosI&list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re
▶️ Join the RunRX Membership https://runrx.fit/join-runrxstrong
Website: https://runrx.fit App: RunRx Academy — search “RunRx Academy” on Apple App Store or Google Play Support email: support@runrx.fit
Coach Caroline and Coach Valerie delve into one of the biggest summer training challenges for runners: staying hydrated when the heat and humidity intensify. The conversation starts with a real-world Texas problem, where even gardening can leave you feeling overworked, discombobulated, and dealing with gut issues hours later. Valerie explains why it is important to test yourself, because everybody sweats differently and you cannot assume your hydration needs are the same as someone else’s.
This episode breaks down practical ways to figure out what your body actually needs. Valerie walks through a simple weight test, explains how much fluid she personally drinks during a morning of workouts, and talks through why hydration is not just about water alone. The episode also covers the difference between carbohydrates and electrolytes, why salt alone is not enough, how to look for a product that includes magnesium and potassium, and why the best strategy is to pre-hydrate instead of waiting until you feel bad.
Valerie also explains that hydration gets more important as you get older, just like warm-up and recovery do. The episode closes with practical planning tips such as stashing bottles, finding fountains, and using a “hydrate prep” mindset before long runs or hot days outdoors. If you want to ask a question, the team invites listeners to leave it on YouTube, where they will answer it in a deep dive, a shorter video, or on the podcast.
Where to find us
▶️ Free 30-Day RunRX Reboot — Skill, Strength & Self-Care https://www.youtube.com/watch?v=a0N-GZ0AosI&list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re
▶️ Join the RunRX Membership https://runrx.fit/join-runrxstrong
Website: https://runrx.fit
App: RunRx Academy — search “RunRx Academy” on Apple App Store or Google Play Support email: support@runrx.fit
Coach Caroline and Coach Valerie talk about what makes running and rehab advice actually useful when you are overwhelmed by influencers, conflicting opinions, and constant “do this, do that” content. Valerie shares why she started creating videos back in 2011: after clinics, runners often could not remember the drills and tips she taught, so she began filming the movement work so people could go back and review it later. That simple, repeatable teaching style became part of RunRx, where the focus is on clear cues, practical drills, and helping runners understand the same movement from different angles until it clicks.
The episode also covers how to evaluate online coaching advice without getting lost in the noise. Valerie explains why the longevity of a coach matters, why it is worth asking whether a video actually shows you something useful, and why simple teaching often works better than flashy content. She shares how she used the same injury-prevention ideas from RunRx for her own rehab, why some stretches look impressive but are not realistic for most people, and why the real goal is to help runners hold the running pose with better alignment, mobility, and confidence. The conversation ends with a strong reminder that real coaching is about honesty, clarity, and results, not hype.
Where to find us
▶️ Free 30-Day RunRX Reboot — Skill, Strength & Self-Care https://www.youtube.com/watch?v=a0N-GZ0AosI&list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re
▶️ Join the RunRX Membership https://runrx.fit/join-runrxstrong
Website: https://runrx.fit
App: RunRx Academy — search “RunRx Academy” on Apple App Store or Google Play
Coach Caroline and Coach Valerie talk about why the RunRx Zooms feel so different from a traditional running group. Instead of side conversations, pace matching, and getting pulled off focus by group chatter, these Zooms are built around one thing: your running. Valerie explains how small-group coaching creates space for technique work, injury questions, gait analysis, and real-time feedback without the noise that often comes with larger social run groups.
The episode also covers what it means to be coachable, why new runners sometimes feel defensive when their movement is corrected, and how video analysis helped normalize learning from your own form. Valerie shares how the smaller Zoom format lets her spend extra time with new members, answer questions directly, and help runners feel the difference between simply moving and truly running better. You will also hear how military runners, recreational runners, and longtime members all benefit from the same fundamentals: better mechanics, clearer feedback, and a coach who is paying attention to your form instead of your outfit or your pace ego.
Where to find us
▶️ Free 30-Day RunRX Reboot — Skill, Strength & Self-Care https://www.youtube.com/watch?v=a0N-GZ0AosI&list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re
▶️ Join the RunRX Membership https://runrx.fit/join-runrxstrong
Website: https://runrx.fit
App: RunRx Academy — search “RunRx Academy” on Apple App Store or Google Play
Coach Caroline and Coach Valerie unpack why sugar and carbs are “making a comeback” in endurance running and why the answer is more nuanced than simply eating more. The conversation walks through the evolution from early-90s carb loading, to spaghetti dinners the night before a race, to the rise of gels and goo, and then into keto, paleo, and the newer high-carb trends you see today. They also explain why a lot of runners have copied elite fueling strategies without matching the volume, intensity, or gut training those athletes actually do.
This episode also covers the practical side of fueling: why elite athletes running 100+ miles a week may need a very different approach than recreational runners, why bicarbonate-based products and “gut training” are part of the current conversation, and why race-day fueling should be practiced during training instead of discovered on race morning. Valerie emphasizes that what works for one runner may not work for another, and that the smartest approach is to test, refine, and stay consistent with the strategy that supports your own running and recovery.
Where to find us ▶️ Free 30-Day RunRX Reboot - Skill, Strength & Self-Care https://www.youtube.com/watch?v=a0N-GZ0AosI&list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re
▶️ Join the RunRX Membership https://runrx.fit/join-runrxstrong
Website: https://runrx.fit
App: RunRx Academy — search “RunRx Academy” on Apple App Store or Google Play Support email: support@runrx.fit
Coach Caroline and Coach Valerie talk about the “day two runner” and why the average recreational runner needs a different kind of coaching than the elite or professional athlete. The conversation starts with the reality that major races are expanding and attracting huge numbers of everyday runners, which means more people need support, guidance, and a standard of running that is built around efficiency, injury prevention, and long-term progress rather than just chasing speed.
Valerie explains why injuries have stayed just as common even as shoes, braces, and tape have improved, and why the real solution is not more gear but better movement. She shares how she went from running marathons in the eights to racing in the sixes after learning how to fall, accelerate, and train intervals correctly. The episode also covers the value of gait analysis, Zoom coaching, and check-ins, plus the importance of learning to activate the glutes and hamstrings so the hip flexors do not do all the work.
Key takeaways
- Recreational runners need a different coaching approach than elite or professional runners.
- More gear has not solved the injury problem; movement quality is still the key issue.
- A standard of running helps every runner, no matter their age, pace, or distance goals.
- Learning how to fall and train intervals can improve speed without just working harder.
- Gait analysis, Zoom coaching, and regular check-ins help runners make faster progress.
- Hamstring and glute activation are essential because the hip flexors often try to take over.
- Coachability and repetition are what help movement become natural for life.
Where to find us
▶️ Free 30-Day RunRX Reboot — Skill, Strength & Self-Care https://www.youtube.com/watch?v=a0N-GZ0AosI&list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re
▶️ Join the RunRX Membership https://runrx.fit/join-runrxstrong
Website: https://runrx.fit
App: RunRx Academy — search “RunRx Academy” on Apple App Store or Google Play Support email: support@runrx.fit
Coach Caroline and Coach Valerie talk about stretching, mobility, and why your body’s needs change as you get older. Valerie shares how she went from being a bouncy, high-impact fitness instructor who barely stretched at all to realizing that range of motion work becomes essential in your 50s and beyond. They discuss the long-running debate around stretching before workouts, the difference between stretching, flexibility, and mobility, and why dynamic flexibility and full-range movement matter for runners.
The conversation also covers the role of the couch stretch, how stretching can reveal what your body has been missing, and why many runners feel mentally “closed” when their bodies are stiff and restricted. Coach Valerie explains how stretch bites, doorway stretches, and short mobility sessions can make it easier to stay consistent, and why the goal is not to become a gymnast but to keep your joints, hips, and torso moving well enough to support pain-free running for years to come.
Key takeaways
- Stretching matters more as you age because range of motion tends to decline if you do not use it.
- Mobility and flexibility are not the same as “doing the splits”; runners need usable range of motion, especially in the hips and torso.
- Dynamic flexibility can be a better starting point than forcing long, static holds.
- Small stretch bites throughout the day can be more realistic and more effective than waiting for one long session.
- Opening the body can also open the mind, helping runners see more potential in their movement.
Where to find us
▶️ Free 30-Day RunRX Reboot — Skill, Strength & Self-Care https://www.youtube.com/watch?v=a0N-GZ0AosI&list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re
▶️ Join the RunRX Membership https://runrx.fit/join-runrxstrong
Website: https://runrx.fit
App: RunRx Academy — search “RunRx Academy” on Apple App Store or Google Play Support email: support@runrx.fit
Coach Caroline and Coach Valerie dig into a fear many runners do not name out loud: fear of gravity. This episode explains why runners often brace, overreach, and put a “kickstand” foot out in front of them when they get nervous about falling, and how that creates more impact instead of less. You will hear why controlled falling is a skill, how gravity and elasticity work together, and why learning to stop fighting the fall can make your running feel lighter and more natural.
The conversation also covers practical drills for building confidence in the fall, why runners are often afraid to leave the ground, and how this fear shows up not only in running but also in everyday movement and walking. Coach Valerie explains how curb pulls, plyo-style work, and simple at-home drills help runners rebuild trust in their bodies. The episode closes by connecting this skill work back to RunRx’s larger method: skill, strength, and self-care as the foundation for better movement at every age.
Key takeaways:
- Fear of falling is real, and many runners compensate by braking with the foot instead of trusting gravity.
- Running is controlled falling, not leaning or reaching.
- Curb pulls and other simple drills help you practice leaving the ground safely.
- As you age, balance and fall confidence matter even more for long-term movement and quality of life.
- Walking, standing, and running all improve when you keep better communication with the ground.
Where to find us:
▶️ Free 30-Day RunRX Reboot — Skill, Strength & Self-Care https://www.youtube.com/watch?v=a0N-GZ0AosI&list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re
▶️ Join the RunRX Membership https://runrx.fit/join-runrxstrong
Website: https://runrx.fit
App: RunRx Academy — search "RunRx Academy" on Apple App Store or Google Play
Support email: support@runrx.fit
Coach Caroline and Coach Valerie break down a big training truth: if you want better running results, it is not just about more miles, it is about better variety. Using the Boston Marathon winner’s training as an example, this episode explains why elite runners combine recovery runs, tempo work, and fast intervals instead of running every mile at the same pace. The conversation also revisits the RunRx triangle: running works best when strength and self-care support it, and when those pieces fall out of balance, progress stalls.
You will hear why easy miles alone will not automatically make you faster, why interval work matters, and why honest self-assessment is essential when you are working with a coach. The episode also explains how foam rolling, mobility, and self-care fit into the larger picture, and why runners often need a three-legged stool approach to stay balanced, improve, and avoid getting rickety when one part of training is missing.
Key takeaways:
- More miles are not the whole answer; running variety matters more than running volume alone.
- Elite runners do recovery runs, tempo runs, and interval work at different paces.
- If you want to get faster, you need interval work plus the support of strength and self-care.
- The RunRx triangle works like a three-legged stool: running, strength, and self-care all need to be supported.
- Honest check-ins with your coach help you see what is missing and what needs more attention.
Where to find us:
▶️ Free 30-Day RunRX Reboot — Skill, Strength & Self-Care https://www.youtube.com/watch?v=a0N-GZ0AosI&list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re
▶️ Join the RunRX Membership https://runrx.fit/join-runrxstrong
Website: https://runrx.fit
App: RunRx Academy — search "RunRx Academy" on Apple App Store or Google Play
Support email: support@runrx.fit
Valerie and Caroline break down why foam rolling and daily mobility work are essential for runners — not as a luxury, but as practical self-care that prevents adhesions, restores range of motion, and keeps you running pain-free. In this episode Valerie shares her own wake-up story (an unexpected leg injury) and how regular rolling, short mobility bites, and simple movement habits transformed her approach to recovery. You’ll learn why a little rolling often — five minutes before a warmup, during TV time, or between sessions — adds up, how to spot scar-tissue “knots” before they harden, and simple ways to normalize rolling so it actually happens (spoiler: leave the roller out of the car and put it in the living room).
Practical tips included in the episode:
• How to mix rolling, stretching and movement into one efficient routine.
• Why adhesions form and how rolling prevents them from hardening into chronic limitations.
• Quick roll + micro-mobility ideas you can do in 5–10 minutes when life gets busy.
• How to modify rolling and mobility when you’re injured so you can keep practicing running technique while you recover.
• How to make foam rolling a habit in clubs and groups (and why many runners don’t do it yet).
▶️ Free 30-Day RunRX Reboot - Skill , Strength & Self-Care
https://www.youtube.com/watch?v=a0N-GZ0AosI&list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re
▶️ Join the RunRX Membershiphttps://runrx.fit/join-runrxstrong📱 Find us in your app store for Apple and Google - RunRX Academy
A deep, practical conversation about running shoes, cushioning, and joint care. We unpack the history from motion-control to maximal cushion, explain why more foam didn't solve running injuries, and how overly-cushy shoes can actually mask impact and lead to harder landings. Learn what really protects your joints (movement, foot strength, consistent prehab/rehab), what “super-shoes” changed for elites and recreational runners, and non-surgical options like viscosupplementation (gel injections) and smart rehab. Actionable takeaways for older runners and anyone who wants to run longer, healthier, and with less pain.
▶️ Free 30-Day RunRX Reboot — Skill, Strength & Self-Care (YouTube playlist) https://www.youtube.com/watch?v=a0N-GZ0AosI&list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re
▶️ Join the RunRX Membership https://runrx.fit/join-runrxstrong
📱 App: Search RunRx Academy in Apple App Store or Google Play — join the membership and upload check-ins, gait videos, and get coached directly.
Coach Valerie and Coach Caroline explain why that perfect, effortless feeling you get during a Zoom drill or in-room practice sometimes disappears the moment you step outside — and exactly what to do about it. This episode walks through the practical steps to bridge practice and real runs: how to treat runs like interval practice, when and how to stop and reset, small “mini” strength and mobility sessions that preserve progress when life gets busy, and why consistent check-ins (gait analysis and video feedback) speed learning and prevent injury. If you're recovering from an injury or trying to hold on to form while building distance, this episode gives tactical, coachable advice — warmups, pacing mindset, how to use brief drill sessions as maintenance, and simple ways to make running feel good again so you actually want to keep doing it.
Where to find us ▶️ Free 30-Day RunRX Reboot - Skill , Strength & Self-Care https://www.youtube.com/watch?v=a0N-GZ0AosI&list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re
▶️ Join the RunRX Membership https://runrx.fit/join-runrxstrong
📱 Find us in your app store for Apple and Google — RunRX Academy
Coach Caroline and Coach Valerie tackle the most common myths about running after 40 and explain what’s real, what’s nonsense, and how to start (or restart) running with confidence. This episode covers why age is not a barrier to beginning or improving as a runner, practical changes to training (warm-ups, recovery, nutrition, and sleep), how to build a safe marathon timeline if you’re new to long distances, and coach-tested strategies to keep running for decades. Whether you’re a newcomer thinking “I can’t start now” or an experienced runner worried about knees, this episode gives concrete, actionable guidance and real member examples to help you move forward.
Key takeaways:
- It’s never too late to start running — how you start matters more than your age.
- Warm-ups, recovery, sleep, and nutrition become more important as you age; the workout itself can still be strong.
- Progression: build foundations with 5Ks → 10Ks → longer distances; allow 6–12 months when aiming for a first marathon.
- Micro-sessions and efficient strength/self-care keep you moving even when life is busy.
- Real-world proof: members in their 60s–80s keep training and improving with good foundations and coaching.
▶️ Free 30-Day RunRX Reboot — Skill, Strength & Self-Care https://www.youtube.com/watch?v=a0N-GZ0AosI&list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re
▶️ Join the RunRX Membership https://runrx.fit/join-runrxstrong
Website: https://runrx.fit App: RunRx Academy — search "RunRx Academy" on Apple App Store or Google Play Support email: support@runrx.fit
Coach Caroline and Coach Valerie answer a common question from a RunRx member: when should you contact your coach about an injury, and what should you do in the meantime? This episode explains why runners often delay asking for help, the risks of waiting (how small niggles can become bigger problems), and practical first steps you can take the moment you notice pain.
We cover:
- How to triage your symptoms (what’s usually fine to self-manage vs. when to see a doctor).
- What to send your coach (short run videos, photos of the painful area, details about when it hurts).
- Recovery expectations and typical timelines for common running injuries.
- How to continue working on your running technique while you heal—movement drills, bands, and modified drills that keep you improving without making the injury worse. If you’re a busy runner who wants to protect your training and avoid long recoveries, this episode gives clear, coach-tested guidance and shows how RunRx supports injured runners back to stronger, more efficient running.
▶️ Free 30-Day RunRX Reboot — Skill, Strength & Self-Care https://www.youtube.com/watch?v=a0N-GZ0AosI&list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re
▶️ Join the RunRX Membership https://runrx.fit/join-runrxstrong
Website: https://runrx.fit App: RunRx Academy — search "RunRx Academy" on Apple App Store or Google Play Support email: support@runrx.fit
Coach Caroline and Coach Valerie talk candidly about stress, deadlines, and how to keep movement and training sustainable when life gets overwhelming. We explain why exercise often becomes "the first thing to go" during high-stress periods, and share practical, coach-tested strategies to preserve fitness without adding pressure: short, effective micro-sessions (5–10 minutes), practical strength and self-care that slot into busy days, when to prioritize sleep over a hard workout, and how to adjust racing goals or training plans during stressful times. You'll get specific examples (timer tricks, mini strength circuits, mobility drills), mindset reframes to keep movement supportive rather than stressful, and guidance on using RunRx resources—shorts, deep dives, and the RunRx Academy membership—to stay consistent and come back stronger. This episode is for busy runners who want realistic, non-judgmental ways to maintain progress during life’s busiest windows.
Chapters
00:00:23 – 00:00:55 | Welcome & the stress question: balancing deadlines with training
00:00:55 – 00:02:10 | The problem: exercise becomes another stressor — why people drop workouts under pressure
00:02:10 – 00:03:20 | Coach Valerie’s approach: baseline fitness and flexible plans (when to defer a race)
00:03:20 – 00:04:20 | Micro-sessions that add up: 5–10 minute strength, mobility, and self-care routines
00:04:20 – 00:05:25 | Prioritizing sleep and recovery: when rest beats a hard workout 00:05:25 –
00:06:40 | Practical tools: timers, short drills, deep dives, and how to string micro-workouts together
00:06:40 – 00:07:40 | Mindset & progress: how small wins prevent overwhelm and keep you accountable
00:07:40 – 00:08:50 | Where RunRx helps: shorts, deep dives, micro-workouts and accessibility of the membership
00:08:50 – 00:09:20 | Closing CTA: how to join, follow, and start a manageable plan
▶️ Free 30-Day RunRX Reboot — Skill, Strength & Self-Care https://www.youtube.com/watch?v=a0N-GZ0AosI&list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re
▶️ Join the RunRX Membership https://runrx.fit/join-runrxstrong
Website: https://runrx.fit App: RunRx Academy — search "RunRx Academy" on Apple App Store or Google Play Support email: support@runrx.fit
Coach Caroline and Coach Valerie answer a great membership Zoom question: why do drills feel amazing in a Zoom practice but not translate to outdoor runs? In this episode we explain the difference between "in-place" drill conditioning and running practice, why doing too much outside too soon can undermine progress, and how to treat running like an interval-style practice — work, reset, drill, then continue. You’ll get practical steps for stopping and resetting mid-run, why small intentional pauses improve form and endurance, how walk-breaks differ from resets, and real member examples that show steady progress. Also learn how our gait analysis and membership feedback accelerate your improvement and why treating runs like practice makes your outdoor sessions feel as crisp as your best Zoom drills.
Chapters:
00:00:24 – 00:01:10 | Intro & membership Zoom: the question that started this episode
00:01:10 – 00:02:30 | Why drills feel better in the Zoom room: in-place vs. outdoor effort
00:02:30 – 00:04:00 | Treat your run like practice: stop, reset, drill, repeat
00:04:00 – 00:05:30 | Conditioning vs technique: why fitness isn’t always the limiter
00:05:30 – 00:06:40 | Walk breaks vs resets: Jeff Galloway, walk-run history, and Coach Valerie’s approach
00:06:40 – 00:08:10 | Practical run-practice plan: intervals, short drills, progressive distance
00:08:10 – 00:09:09 | Closing: membership value, gait analysis vs membership pricing, how to get started
Where to find us: ▶️ Free 30-Day RunRX Reboot — Skill, Strength & Self-Care https://www.youtube.com/watch?v=a0N-GZ0AosI&list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re
▶️ Join the RunRX Membership https://runrx.fit/join-runrxstrong
Website: https://runrx.fit App: RunRx Academy — available on Apple App Store and Google Play (search "RunRx Academy") Support email: support@runrx.fit
In this episode of the RunX Podcast Coach Caroline and Coach Valerie explain why short, regular check-ins beat occasional overreach, how simple movement checks and short daily drills prevent injury, and why coaching focuses on your movement — not your clothes or weight. Learn exactly what a coach looks for in a gait check (ears → shoulders → hips → lifted ankle), how private vs community check-ins work, and step-by-step tips for uploading usable video or photos so your coach can help faster. Hear real member examples of how small, repeatable changes turned chronic pain into consistent, pain-free running. Practical, actionable, and grounded in movement skill — this episode gives you the next steps to get back on track today.
Chapters:
00:00:04 – 00:00:30 | Intro: why check-ins matter and what to expect
00:00:30 – 00:01:50 | February check-in season: ebbs, flows, and staying consistent
00:01:50 – 00:03:50 | Lurkers vs active members: why lurking still has value and how to convert it into progress
00:03:50 – 00:05:45 | How our check-in process works: private check-ins, public community posts, and peer learning
00:05:45 – 00:07:45 | What coaches look for in a gait analysis: pose, alignment, and the role of gravity
00:07:45 – 00:09:15 | Common self-limiting beliefs (tight hips, "my glutes don’t work", leg-length myths) and how movement reframes them
00:09:15 – 00:10:45 | Real member stories: targeted feedback that cured plantar pain and enabled a marathon comeback
00:10:45 – 00:11:40 | Practical tips: how to record usable video/photos, what to show a coach, and how to describe pain
00:11:40 – End | Final encouragement, next steps, and how to get started
Where to find us:
▶️ Free 30-Day RunRX Reboot — Skill, Strength & Self-Care
https://www.youtube.com/watch?v=a0N-GZ0AosI&list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re
▶️ Join the RunRX Membership
https://runrx.fit/join-runrxstrong
Website: https://runrx.fit
App: RunRx Academy — available on Apple App Store and Google Play (search "RunRx Academy")
Support email: support@runrx.fit
Coach Caroline and Coach Valerie explain how to cut through the overload of running tips, gadgets and trends so you can actually improve — not just chase the next miracle product. Learn why movement, gravity and muscle elasticity are the stable truths that solve most injuries, how consistent simple drills beat fad fixes, and quick next steps you can take today to rebuild confidence and run pain-free.
Chapters
00:00 — Intro: RunnerX Podcast & episode focus
00:30 — The social-media noise: why conflicting advice confuses runners
01:40 — Why runners often arrive in pain (common patterns we still see)
03:10 — How RunRx cuts through noise: consistency, movement, coaching
05:00 — Client story: rehabbing injuries the right way (gait analysis → movement)
07:10 — Movement fundamentals: gravity, elasticity, and skill training
09:00 — Practical next steps: short drills, check-ins, and when to ask for help
10:30 — How to join RunRx: app, free starters, membership & community
11:00 — Closing / contact info
Key takeaways
⭐ Movement is the constant — fix movement, not just the symptom.
⭐ Short, consistent drills beat hour-long random workouts.
⭐ Rehab + skill work → stronger, smarter, pain-free running.
⭐ Use gait checks and coach feedback instead of chasing gadgets.
▶️ Free 30-Day RunRX Reboot — Skill, Strength & Self-Care
https://www.youtube.com/watch?v=a0N-GZ0AosI&list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re
▶️ Join the RunRX Membership
https://runrx.fit/join-runrxstrong
📱 Find us in your app store for Apple and Google — RunRX Academy
Website: runrx.fit
Support: support@runrx.fit
Coach Caroline and Coach Valerie break down how to fall back in love with running after 40. Learn why efficiency matters more than mileage, how short strength + mobility sessions beat marathon-length gym time, and the simple movement habits (5–10 minute drills) that protect your body and make running fun again. Perfect for runners returning after a break or anyone wanting a sustainable, pain-free approach.
Chapters
00:00 — Intro: RunnerX Podcast & episode focus 00:30 — Why running after 40 feels different (twinges, recovery, patience) 02:00 — Move smarter: efficiency, elasticity, and running as movement 03:30 — Strength training for runners: start bodyweight → progress sensibly 05:00 — Time-efficient plans: 5–10 minute drills that actually help 06:00 — How RunRx structures the first 30 days to rebuild form 07:00 — App & membership: where to get guided drills, gait analysis, live feedback 07:40 — Closing: next steps and contact info
Key takeaways
- Prioritize movement quality over mileage — efficiency reduces injury.
- Strength + mobility are supplements to running; start with bodyweight and add load slowly.
- Short, consistent sessions (5–10 minutes) are more achievable and more likely to stick than hour-long routines.
- Use gait analysis, weekly check-ins, and guided drills for faster, safer progress.
- An open mind and 30 days of focused practice will often rewire movement and restore pain-free running.
▶️ Free 30-Day RunRX Reboot — Skill, Strength & Self-Care https://www.youtube.com/watch?v=a0N-GZ0AosI&list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re
▶️ Join the RunRX Membership https://runrx.fit/join-runrxstrong
📱 Find us in your app store for Apple and Google — RunRX Academy
Website: RunRx Support: support@runrx.fit
Is running every day a smart New Year’s goal — or a fast track to burnout and injury? In this episode Coach Caroline and Coach Valerie unpack the why behind daily running, safer alternatives (practice movement, drills, strength, mobility), and how to build a sustainable daily habit without wrecking your training. Perfect for runners wondering whether to chase the “run-every-day” trend or adopt a smarter, movement-first plan for 2026.
✅ Key takeaways
✅ Ask “why” before committing to daily runs — purpose drives safer training.
✅ Running every day ≠ running long every day — short, focused movement is smarter.
✅ Practice skill + strength + self-care daily to improve running without overload.
✅ Deload weeks and flexible goals prevent burnout — twice-a-week success beats guilt.
✅ Use guided programs (3-2-1 / Immersion) and live feedback to progress faster, safer.
▶️ Free 30-Day RunRX Reboot - Skill, Strength & Self-Care
https://www.youtube.com/watch?v=a0N-GZ0AosI&list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re
▶️ Join the RunRX Membership https://runrx.fit/join-runrxstrong
📱 Find us in your app store for Apple and Google — RunRX Academy
Website: https://runrx.fit
Controlled falling, cadence, and the mental roadblocks that stop runners — Coaches Caroline & Valerie explain how to train the fall, recover from fear-driven movement mistakes, and use simple drills to run lighter and pain-free.
✅ Key takeaways
✅ Controlled falling (not leaning) reduces impact and improves cadence.
✅ Start with drills (wall, bands, short hops) and build balance before chasing 180+ cadence.
✅ If fear appears — stop, reset, practice balance — don’t reach with the front foot.
✅ Transfer drills to running gradually and seek live feedback for faster, safer progress.
▶️ Free 30-Day RunRX Reboot - Skill, Strength & Self-Care
https://www.youtube.com/watch?v=a0N-GZ0AosI&list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re
▶️ Join the RunRX Membership https://runrx.fit/join-runrxstrong
📱 Find us in your app store for Apple and Google — RunRX Academy
Website: https://runrx.fit
Someone on social media said “stop telling everyone to run at 180” — and that sparked this deep, practical conversation. Coach Caroline and Coach Valerie walk through: what cadence actually measures, why the ~180 figure exists (its research origin and relation to ground reaction force), why you can’t safely force 180 without developing elasticity and skill, and exactly how to train cadence the RunRx way (drills, metronome practice, short intervals, resets on long runs).
We also share a real runner story: a woman who hit ~190–195 but wasn’t moving efficiently — once she learned pose → fall → pull and built elasticity, she dropped 2–3 minutes per mile and running felt easier. If you’ve been told “just run at 180” and want a sensible progression, this episode is for you.
✅ Cadence is a response — it rises when you hold the fall and pull (pose→fall→pull). Don’t force a number.
✅ Build elasticity and skill first: hops, metronome drills and short intervals before trying sustained 180.
✅ If your cadence feels high but you’re “running in place,” stop — practice the fall/pull and reset; that’s the path to faster, easier running.
▶️ Free 30-Day RunRX Reboot - Skill, Strength & Self-Care
https://www.youtube.com/watch?v=a0N-GZ0AosI&list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re
▶️ Join the RunRX Membership https://runrx.fit/join-runrxstrong
📱 Find us in your app store for Apple and Google — RunRX Academy.
New-Year slump? Learn how to turn short-lived motivation into a sustainable running habit. Coach Caroline and Coach Valerie share a movement-first approach (elasticity, drills, strength), realistic goal setting, and simple nutrition mindset shifts so your January change actually sticks — without strict diets or burnout.
Key takeaways
✅ Pre-plan two realistic weekly workouts you WILL do — small wins beat “all or nothing.”
✅ Treat training as self-care: short drills, strength, and mobility preserve form when time is tight.
✅ Movement first, miles second — build elasticity, balance and body-weight strength to stay consistent and avoid injury.
✅ Short interval sessions or a 5–15 min drill are perfect for travel days or busy weeks.
✅ Don’t diet; eat to support movement — experiment, track how foods make you feel, and be consistent.
✅ A short deload (less distance / lower intensity) won’t ruin fitness — it often refreshes you.
✅ Use tools: RunRx app workouts, Zoom coached drills, and the 30-Day Reboot to keep momentum.
Chapters
00:00 — Episode intro
00:30 — Why New-Year motivation fades (common patterns)
01:40 — Reframing goals: pre-plan 2 workouts and call it self-care
02:35 — Movement-first training: elasticity, balance & strength basics
03:50 — The 30-Day Reboot & walking as a gateway to running
04:40 — Nutrition mindset: eat to move (avoid restrictive dieting)
06:10 — Practical tips: hydration, timing, and testing what works for you
07:20 — How RunRx helps: Zoom coaching, app workouts & membership options
08:30 — Final tips, free resources & outro
▶️ Free 30-Day RunRX Reboot - Skill, Strength & Self-Care https://www.youtube.com/watch?v=a0N-GZ0AosI&list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re
▶️ Join the RunRX Membership https://runrx.fit/join-runrxstrong
📱 Find us in your app store for Apple and Google — RunRX Academy.
Staying on track through the holidays: practical, low-stress strategies to keep your running consistent over Christmas & New Year. Learn the “minimum effective dose,” how to use short drills and strength sessions when you can’t run, smart deloading, interval options for travel, and how RunRx Zooms & the app can keep your form sharp while life gets busy.
Key takeaways
✅ Pre-plan two realistic workouts for holiday weeks — win those and you’ll reduce stress and stay consistent.
✅ Do a short drill/strength/self-care session (5–15 min) when long runs aren’t possible — it preserves form and fitness.
✅ Treat holiday weeks as intentional deloads: shorten distance or pull back intensity, not quit.
✅ Use short intervals or tempo blocks when traveling — they preserve stimulus with minimal time.
✅ Reset during long runs: stop, do a quick drill, and return to rhythm if your form drifts.
✅ Zoom coaching is a great pre-race or pre-run tool — you’ll feel your next run improve after a coached drill session.
✅ Consistency > volume: a few quality, well-timed sessions beat frantic miles during a stressful week.
Chapters
00:00 — Episode intro & holiday context 00:29 — Holiday scheduling problems & why runners stress
01:10 — Coach Valerie: pre-plan the “minimum” — two workouts you will do
02:10 — Use drills, strength, and self-care when long runs aren’t available
03:05 — How to deload properly during holidays (shorten distance, keep form)
04:10 — Short interval workouts for travel days — how to preserve fitness fast
05:15 — Why short runs can be enough — the mental win of getting out 06:00 — Virtual tools: Zoom coaching & RunRx app as holiday solutions
06:50 — Membership options, app info, final tips & outro
▶️ Free 30-Day RunRX Reboot - Skill , Strength & Self-Care https://www.youtube.com/watch?v=a0N-GZ0AosI&list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re
▶️ Join the RunRX Membership https://runrx.fit/join-runrxstrong
📱 Find us in your app store for Apple and Google - RunRX Academy.
Learn why VO₂ max (and other watch metrics) don’t tell the whole story — and what really improves running performance: better movement, cadence, heart-rate awareness, and consistent drill work. Coach Caroline and Coach Valerie cut through the gimmicks, explain why lab VO₂ testing ≠ instant speed, and give practical steps you can use on your next run to feel and perform better.
✅ Key takeaways
✅ VO₂ max is largely genetic and often over-sold by gadgets — it’s an estimate on your watch, not a magic fix.
✅ Movement and skill (cadence, elasticity, posture) create the biggest gains for most recreational runners.
✅ Use heart rate + feel together — let your body tell you when to ease up, reset, or hydrate.
✅ Short, focused drills (hops, cadence work, metronome intervals) build the elasticity that reduces impact and delays fatigue.
✅ Consistency beats one-off metrics: train movement, test nutrition, and practice pacing — don’t chase numbers alone.
▶️ Free 30-Day RunRX Reboot - Skill , Strength & Self-Care https://www.youtube.com/watch?v=a0N-GZ0AosI&list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re
▶️ Join the RunRX Membership https://runrx.fit/join-runrxstrong.
📱 Find us in your app store for Apple and Google - RunRX Academy.
Enjoyed the episode? Please subscribe, rate, and share
Learn what cadence actually is, why 180 SPM is useful (but not an overnight fix), and how elasticity drills + metronome practice help you pick up rhythm without blowing up your aerobic effort. Coaches Caroline & Valerie break cadence down into simple progressions, explain why older runners stiffen (and how to reverse it), and give practical drills you can use today to make your easy runs feel easier and your speed work more effective.
✅ Key takeaways
✅ Cadence = steps per minute; the magic zone many coaches reference is ~180 SPM but you progress there slowly.
✅ Building muscle elasticity (hops, ball-of-foot drills) reduces impact and delays fatigue — it’s trainable, not only genetic.
✅ Use short cadence drills + a metronome before trying long stretches at higher SPM — don’t force 180 overnight.
✅ Keep time-based long runs (e.g., two-hour runs) rather than chasing an arbitrary mile total if that’s safer for you.
✅ Stop, reset, do a short drill if your form drifts on a long run — small mid-run corrections beat long recoveries.
✅ Test fueling and cadence in training, not on race day — everything is personal; experiment, measure, repeat.
▶️ Free 30-Day RunRX Reboot - Skill , Strength & Self-Care https://www.youtube.com/watch?v=a0N-GZ0AosI&list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re
▶️ Join the RunRX Membership https://runrx.fit/join-runrxstrong
📱 Find us in your app store for Apple and Google — search RunRx Academy
Learn why you taper, what a smart taper actually looks like, and why “carb-loading” isn’t a one-size solution. Coaches Caroline and Valerie break down race-week intensity vs. volume, practical taper templates, real fueling rules you should test in training, and step-by-step actions to arrive at the start line fresh, confident, and race-ready.
✅ Key takeaways
- ✅ Taper purpose: reduce fatigue while preserving the fitness you earned — not to “rust” you into race day.
- ✅ Pull intensity more than you pull volume — keep short, familiar runs so legs stay springy.
- ✅ Two-hour long runs (or time-based training) beat arbitrary 20-mile checks for most recreational runners.
- ✅ Test nutrition in training — gels, real food, and carb strategies are highly individual; don’t experiment on race day.
- ✅ Split volume (two shorter runs a day or back-to-back long-ish days) builds time-on-feet safely when you can’t do a single multi-hour block.
- ✅ Strength & drills during taper week: short, low-intensity strength and hop/drill work preserves neuromuscular readiness without adding fatigue.
- ✅ Practical race-week checklist (sleep, hydration, kit, warm-up, pacing plan) beats myths like one-time “mega” carb dumps.
Suggested episode chapters (no timestamps)
- Welcome & why tapering scares runners
- What a taper is — physiology & recovery principles
- Race-week strategy: intensity vs. volume (what to cut and what to keep)
- Two-hour rule and time-based training vs. mile-based thinking
- Carb-loading: what it helps, what it doesn’t, and how to test fueling in training
- Practical week-by-week taper templates (example approaches)
- Race-week checklist & pacing advice
- Final coaching tips & where to get help
Actionables you can do this week
- Replace one long weekend run with two shorter runs (AM + PM) to experiment with split volume.
- Do 3×30s ball-of-foot hops after warmup to preserve elasticity without fatigue.
- Run a practice fueling session: test the exact gel/real food and timing you’ll use on race day.
What makes an ultramarathon different from a marathon — and how should your training actually change? In this episode Coaches Caroline and Valerie explain the real demands of ultra running (road vs trail, time-on-feet, carry & fueling needs) and give a coachable, down-to-earth plan for runners who want to go beyond 26.2 miles without breaking themselves.
🔑 Key takeaways
- ✅ Ultra = any distance > 26.2 miles (common formats: 50K ≈ 31.07 miles, 50-mile, 100K, 100-mile).
- ✅ Train similarly to a marathon — but add time-on-feet: more total volume and more sessions that simulate long hours on your feet.
- ✅ Trail ultras aren’t just longer road runs: add technical trail practice, uphill/downhill drills, and terrain-specific strength.
- ✅ Practice carrying fuel & kit — learn how to run while carrying hydration, food, poles or a vest; practice fueling windows you’ll use on race day.
- ✅ Split your volume if needed — two shorter runs in a day (or back-to-back long days) protects recovery while building hours.
- ✅ Elasticity & drills matter more than extra minutes — short daily drills (ball-of-foot hops, cadence drills, strength progressions) build tendon resilience and reduce overuse injuries.
- ✅ Strength for endurance — full-body, bodyweight-first strength (glute bridges, single-leg work, core stability) improves endurance and helps you carry load.
- ✅ Fueling & pacing are a strategy, not luck — practice stomach tolerance in training so you’re not improvising on race day.
- ✅ Mindset: walk when smart, run when it helps — ultras are tactical; knowing when to power-hike or walk technical sections saves energy and time.
What to try this week (actionable)
- Do 3×30 seconds ball-of-foot hops after your warmup, focusing on light, repeated rebounds.
- Add one trail-technical session (45–90 min) on varied surface; practice short uphill power, short downhill control.
- Pick one weekday and split your run: 30–60 min AM + 30–60 min PM to start building time-on-feet without a single 3–4 hour block.
- Practice carrying 1–2 lbs of water/food on a short 60–90 min run to learn gait & hydration pacing.
- Add two weekly bodyweight strength sessions (squats, single-leg deadlift, glute bridges, planks) 20–30 min each.
Who this episode is for
Recreational runners stepping up to a 50K/50-mile or experienced marathoners curious about trail ultras — especially those who can’t run 6+ hours every weekend but want to get there safely and enjoyably.
Missed a key workout or a long run? In this episode Coaches Caroline and Valerie walk you through exactly how to recover your training plan without panic, how to decide when to make up miles vs. adjust expectations, and the coaching mindset that keeps you progressing without burning out. Practical, coachable steps for real runners who don’t have a perfect schedule.
✅ Key takeaways
- ✅ How to quickly triage a missed workout: ask why you missed it (illness, travel, burnout) and decide the correct response.
- ✅ Make-up strategies that work: short and intense substitute sessions vs. doubling up — when each is appropriate.
- ✅ The “live to run another day” rule: when missing a session is better than forcing an injury.
- ✅ How to keep training consistency without chasing every missed mile (plan tweaks that protect your fitness).
- ✅ Mental reframes to ditch guilt and stay motivated: small wins, micro-consistency, and accountability.
- ✅ Practical checklist: rework the week, prioritize quality over quantity, schedule a replacement session, protect recovery.
Thinking about a bucket-list marathon (big city, destination, or iconic course)? Coaches Caroline and Valerie cover how to choose the right race for your goals, practical travel & taper tips, how to adapt training for altitude/heat/time-zones, and the logistics that make a destination marathon a joyful success — not a stress test.
✅ Key takeaways
- ✅ How to choose the right bucket-list marathon: course profile, time of year, travel logistics, and your personal goal (finish, PR, experience).
- ✅ Training timing: when to start, how to peak for a race far from home, and how to fit destination rules into your taper.
- ✅ Acclimation & environment: practical steps for heat, humidity, altitude, and time-zone changes so you don’t blow up on race day.
- ✅ Travel & race-week checklist: lodging, pre-race food, race kit, transport to start, packing for recovery.
- ✅ Pacing strategy for unknown courses: how to scout, conservative early splits, and using drills to retain form when things get hard.
- ✅ Recovery plan after a goal race: active recovery, short walks, mobility, and when to resume structured training.
In this episode Coaches Caroline and Valerie unpack the recent drop in elite marathon times, the role of super-shoes and recovery, and — most importantly — what recreational runners can actually do to get faster without getting injured. If you’ve wondered why the elites seem to keep improving while your pace sits still, this episode explains the science (gravity + elasticity), the training trends (intervals, Norwegian-style sessions, split volume), and the one thing that levels the playing field: smarter movement and targeted coaching.
🔑 Key Takeaways
- ✅ Why super-shoes help elites more: they boost recovery and magnify gains for runners who already have efficient form.
- ✅ Why the average runner doesn’t automatically get faster with new tech — technique and movement training matter first.
- ✅ How gravity + muscle elasticity + timing create rebound power — and how you can train those mechanics.
- ✅ Why intervals and split volume often beat endless long slow distance for faster, healthier progress.
- ✅ Practical fixes you can start now: drills, strength sessions, short high-quality intervals, and breaking big volume into manageable sessions.
- ✅ Why a coach (or video gait check) converts drills into sustainable speed gains — speed is a byproduct of better running, not just more miles.
Who this helps
If you’re a midpack or back-of-pack runner frustrated by slow improvement, or an age-grouper wondering how to safely get faster, this episode gives concrete, coachable steps to improve performance while reducing injury risk.
Listen & watch
- Watch demos and deep dives on our YouTube channel: RunRX
- Download the RunRX Academy app (iOS/Android) for drill libraries, warm-ups, and guided progressions.
- Want individualized help? Join the RunRX Membership for gait analysis, video check-ins, and live Zoom corrections at runrx.fit → Work With Us.
In this episode Coaches Caroline and Valerie unpack why so many athletes—runners and recreational players alike—feel “stuck to the ground,” lose elasticity, and suffer knee pain. Using live examples from pickleball and running check-ins, they explain the simple shift that changes everything: lift your torso, increase fall, and actively pull the foot up. These small movement changes free your feet, protect your knees, and make every sport feel easier and more fun.
🔑 Key Takeaways
- ✅ Footwork matters across sports — the same drills that improve Pose → Fall → Pull running improve pickleball footwork and reduce knee injury risk.
- ✅ Unglue your feet: lifting the torso + pulling the foot up uses elasticity (stored energy) rather than brute muscle force.
- ✅ Most older recreational players and runners are “stuck” in low-elasticity patterns — retraining timing and lift restores speed and resilience.
- ✅ Bodyweight, movement-first strength builds stability that translates directly to running, court sports, and daily life.
- ✅ Practice progressions (simple hops, pull drills, glute walks) beat more miles for performance and injury prevention.
- ✅ Short-term trial: the RunRX Academy app offers a low-cost restart ($4.95 option) and full membership check-ins so you can get targeted feedback without being local.
Why this episode helps you
If you’re frustrated by plateaued pace, recurring knee pain, or slow recovery after sport, this episode gives practical, coachable fixes you can test in one week. It’s part movement lesson, part mindset reminder: you don’t need to push harder — you need to move smarter.
Resources & Where to Watch
- Download the RunRX Academy app (iOS / Google Play) for drill libraries, warm-ups, and the $4.95 restart program.
- Watch movement deep dives and demos on YouTube: RunRX.
- Join the RunRX membership for gait analyses, video check-ins, and live Zoom corrections.
In this episode Coaches Caroline and Valerie unpack the breathing craze—what’s helpful, what’s hype, and exactly how to use breathing drills to improve your running. They explain why breathing is a rhythm inside your run (not a distraction), how to practice breathing so it becomes automatic, and simple drills you can use in warm-ups to expand your chest, calm your panic response, and run longer/faster with less effort.
🔑 Key Takeaways
- ✅ Breathing is part of running’s rhythm — practice it as a drill, not as a constant thought during your run.
- ✅ Drills (exaggerated practice) teach your body to take fuller, calmer breaths so your breathing becomes automatic in the “show.”
- ✅ Nose vs. mouth breathing: useful drills exist (and historical methods like Buteyko helped many), but don’t limit your breath during hard efforts — expand it when you need it.
- ✅ Use the exhale-first cue at the start of easy runs (exhale → inhale → run) to release tension and find a steady rhythm quickly.
- ✅ Chest expansion and intercostal mobility let you lift your torso, increase fall, and run with better elasticity — breathing mechanics help speed and endurance.
- ✅ Breathing devices and masks are toys — they can help with drills, but they don’t replace coached progressions and movement training.
What to try this week
- Add a 5-minute breathing warm-up before runs: slow diaphragmatic breathing → chest expansion breath series → 2 minutes of fast, rhythmic exhale-focused steps.
- Try a few drills off the run (bands, balloons, exaggerated chest opens) to feel your ribcage expand before you practice on the move.
- If breath panic hits mid-run: stop → long exhale(s) → a short drill (ball-foot hops or marching) → restart.
SEO keywords (use these in platform tags & show notes)
Breathing for running, diaphragmatic breathing, running drills, breathing drills, run cadence breath, breath training for runners, RunRX Academy, expand chest running, exhale-first running cue.
Listen & follow
- Watch breathing deep dives and demo drills on our YouTube channel: RunRX.
- Download the RunRX Academy app (iOS & Android) for focused drill libraries, warm-ups, and guided breathing progressions.
- Got a breathing question or want Valerie to review your drill form? Post a clip in the app or drop a comment on the latest episode — we read every message.
In this week’s RunRx podcast, Coach Caroline and Coach Valerie dive deep into the three‑step gait cycle—Pose → Fall → Pull—and reveal how just 28 days of focused practice can transform your running form. Discover why understanding the nuance of timing, body awareness, and mindset is as critical as the drills themselves—and learn how decades of coaching with Dr. Romanov shaped Valerie’s game‑changing approach. Whether you’re a brand‑new runner or a seasoned marathoner, you’ll walk away with clear, actionable steps to run stronger, smarter, and pain‑free.
✅ What You’ll Learn:
- ✅ Why Pose – Fall – Pull Works: Break down the only three essential actions in running, and why mastering each on dry land supercharges your in‑stride efficiency.
- ✅ 28‑Day Drill Blueprint: Exactly how to structure your first month of daily drills to groove the perfect pull‑up, correct fall angle, and steady pose.
- ✅ From Thinking to Feeling: Coach Valerie’s 3‑phase progression—from “I can’t” to “I get it” to “I feel it”—built from 20+ years of Romanov training.
- ✅ Mindset Tricks for Form Retention: Overcome the mental “wall” that stops most runners at week 3 and learn to embrace deliberate focus without losing the joy of running.
- ✅ Next‑Level Nuance & Timing: How to listen to your body’s feedback, fine‑tune head‑to‑toe posture, and translate drills into effortless outdoor (or treadmill) strides.
📲 Listen & Subscribe: • YouTube: Watch the full Deep Dive at RunRx Academy • Apple Podcasts & Spotify: Search “RunRx Podcast” and hit ⭐️⭐️⭐️⭐️⭐️ • Google Play & Google Podcasts: Subscribe for weekly episodes on form, strength, and recovery
💬 Join the Conversation: Got questions about Pose – Fall – Pull? Drop a comment on our latest YouTube video or shoot us a DM on Instagram @RunRxFit. We read every message!
📱 RunRx Academy App: Download free on iOS & Android—your one‑stop hub for drills, strength routines, self‑care videos, and live Q&As with Coach Valerie.
Keep running pain‑free! 🏃♀️🏃♂️
🎧 Episode Overview
In this week’s episode, Caroline and Valerie tackle the rise of AI-driven fitness tools and why—no matter how sophisticated—artificial intelligence can’t replace the human element of running coaching. From gait analysis data to dynamic movement feedback, discover why real-time, personalized guidance remains irreplaceable when it comes to staying injury‑free and unlocking your full running potential.
📋 Key Takeaways
- Data ≠ Diagnosis
- Wearables and apps give metrics (VO₂ max, cadence, stride length), but they can’t tell you why you’re injured.
- Only a coach can interpret how your movement patterns (pose ↔ fall ↔ pull) create or prevent pain.
- The Power of Pose, Fall, Pull
- Running is an innate “free‑fall” movement—but adults often forget the natural blueprint.
- Learning the three‑step gait cycle and practicing it daily rewires both mind and body for efficient, pain‑free running.
- Human Nuance > Machine Precision
- AI can track what your form looks like, but it can’t coach how it feels or why you compensate.
- A coach sees subtle shifts—twitchy hips, collapsed posture, early pull—that no algorithm flags as “errors.”
- Accountability & Adaptation
- Submitting videos or joining a weekly Zoom means six-plus live check‑ins per month—more feedback than any AI bot.
- Coaches help you adjust on‑the‑fly: “Stop, reset, drill, then run again,” rather than “ignore discomfort and hope it goes away.”
- Building Sustainable Movement
- Before surgery, before dropping thousands on hi‑tech gadgets, invest in foundational strength, mobility, and body‑awareness.
- Coaches guide you through progressions—glute bridges, body‑weight squats, core drills—so your form becomes second nature.
🔗 Resources & Next Steps
- Try the RunRx Academy App (iOS & Android) • Search “RunRx Academy” in your App Store or Google Play. • Access 80 % free content: movement drills, strength routines, active recovery flows, plus community Q&A.
- Join the RunRx Membership • Get one‑on‑one video feedback, live Zoom clinics, personalized run plans, and unlimited coach check‑ins. • Learn more and sign up at runrx.fit
- Stay Connected • YouTube: Subscribe for Deep Dives & technique breakdowns • Instagram / Facebook / X: @RunRxFit – Drop your questions, share your progress, and join our global community!
Think you’re running just because you lace up and move your feet? Think again.
In this episode, Coach Valerie shares her deep dive into the Pose Method and how true running starts only after you move past the basics. Most runners stop at "pose-fall-pull," but it’s the nuance, the timing, and the mindset that unlock effortless, powerful running.
She shares what it was like training directly with Dr. Romanov and how learning to unthink and feel running transformed her—and now hundreds of RunRX members. If you’ve plateaued or feel like running is still hard no matter how much you train, this episode is for you.
🎧 Download the RunRX Academy App – FREE Access Now! Available in the App Store and Google Play. Search RunRX Academy for 80% free coaching content and access to Valerie.
✅ Key Takeaways:
- ✅ Why learning "pull" is just the beginning
- ✅ How decades of movement misunderstanding block your progress
- ✅ The real difference between mimicking drills and actually running
- ✅ What Dr. Romanov taught Coach Valerie about free falling and body awareness
- ✅ Why most runners don’t feel their run—they just check the box
- ✅ The secret to unlocking speed and effortlessness as you age
- ✅ Why the most powerful shift in running is mindset first, then mechanics
Whether you’re stuck in a running plateau, feeling like form work is overthinking, or just want to finally feel good when you run—this episode shows you what’s waiting beyond the drills.
Ever catch yourself saying “I can’t do that” before you even try? You’re not alone. In this episode, Coaches Valerie and Caroline break down the mindset that holds runners back—and the real reasons behind so-called limitations like tight hips, weak cores, or bad posture.
Learn how most pain or movement struggles aren’t due to permanent body “flaws”—but from poor positioning, inactivity, or misunderstanding proper form. Hear how simple modifications and mindset shifts can unlock movements you once avoided, and why correct movement corrects movement.
Whether you’ve given up on core work, are frustrated by a limited range of motion, or just need help setting realistic movement goals, this episode will show you how to move forward—literally and mentally.
🎧 Download the FREE RunRX Academy App! Available now in the App Store + Google Play. Search RunRX Academy to access 80% free strength, self-care, and drill coaching.
✅ Key Takeaways:
- ✅ Why saying “I can’t” keeps you stuck—and how to reframe it
- ✅ The truth about “tight hips” and “weak cores”—and what’s actually going on
- ✅ How movement cues and small adjustments can change everything
- ✅ Why your abs are not just your belly—and your glutes are part of your core
- ✅ The myth of training by body parts vs. training as a whole-body unit
- ✅ How to set goals, start where you are, and progress safely
- ✅ The importance of having a coach watch your movement—not just give you a plan
🙌 Whether you’re trying to do a sit-up without neck pain or want to run without feeling broken—this episode is for you.
Thinking about knee surgery as your fix-all for running pain? In this episode, we’re breaking down the real path to recovery—and it starts before you even go under the knife. Coach Valerie shares what’s often overlooked: how lack of glute strength, poor walking mechanics, and skipping foundational movements are the real root of chronic pain.
You’ll hear why some runners don’t need surgery at all—and why others who do still end up frustrated and in pain afterward. Whether you’ve had a procedure, are trying to avoid one, or are stuck in a cycle of pain and quick fixes (like knee braces or cortisone shots), this episode will help you reframe your path to lasting movement and pain-free running.
🎧 RunRX Academy App is Now Live! Find it in the App Store or Google Play. Search RunRX Academy to get 80% free access to drills, strength, and self-care. Train with real coaching support!
✅ Key Takeaways:
- ✅ Why knee surgery isn’t a quick fix—and what to do before and after
- ✅ The hidden cause of knee pain: inactive glutes and poor movement mechanics
- ✅ What to do instead of reaching for another brace or band
- ✅ How strength training helps you avoid joint replacements
- ✅ Why fixing your movement first leads to faster recovery (even post-surgery)
- ✅ How the RunRX Zoom coaching helps you correct real-time movement
- ✅ Learn the 12 foundational strength moves every runner should master
💥 You don’t need more devices, shots, or surgeries—you need movement that works. Let Coach Valerie help you find it.
Are you glorifying the grind… or ignoring the warning signs of injury? In this episode, Coaches Valerie and Caroline break down the difference between productive discomfort and unnecessary pain in training. Learn how to recognize when it's time to push—and when it’s smarter to reset and preserve your ability to run another day.
From overtraining mindset traps to the truth about DNF (Did Not Finish) shame, this episode is a must-listen for any runner who's ever felt conflicted about stopping mid-run.
Discover the RunRX approach to intensity, injury prevention, and what “suffering” in training should really feel like.
🎧 New! Download the FREE RunRX Academy App: Now available on Apple & Google Play. Search RunRX Academy to access free strength, recovery, drills, and coaching!
✅ Key Takeaways:
- ✅ The difference between intensity and injury—and how to spot it
- ✅ Why the “no pain, no gain” mentality causes more harm than progress
- ✅ When to stop mid-run and how to use the stop-reset method
- ✅ How over-focusing on mileage can derail your performance
- ✅ The truth about DNFs and what pro runners actually do when pain hits
- ✅ Why intervals and higher intensity runs are more valuable than long painful ones
🎙️ Coaches share real race stories—including injuries, DNFs, and what they’ve learned about running smarter, not just harder.
Think you need to isolate your glutes or train your core to run better? Think again. In this episode, Coaches Valerie and Caroline break down the real purpose of strength training for runners—and why most runners have it all wrong.
You’ll learn why bodyweight strength is the foundation of injury-free running, how to stop training in pieces, and why true movement strength means learning to hold and control your body as one unit.
PLUS: The brand-new RunRX App is here! Search “RunRX Academy” in your app store to access free drills, strength training, and recovery tools.
🔑 Key Takeaways:
- ✅ Why body-part training doesn’t help runners run better
- ✅ What full-body strength really means for injury prevention and performance
- ✅ The difference between lifting weights and building running-specific strength
- ✅ Why bodyweight squats, push-ups, and glute bridges matter more than heavy lifts
- ✅ How to modify strength movements for any age or ability level
- ✅ Why women over 40 need to prioritize movement quality—not just reps
💡 You don’t need more gym gear—you need better control of your own body weight. The RunRX method teaches you to move better, get stronger, and run pain free for life.
📱 Download the RunRX App: Search “RunRX Academy” in the App Store or Google Play to get free access to strength workouts, warm-ups, recovery drills, and more.
📺 Watch on YouTube: YouTube.com/RunRX
Is running bad for your knees? Absolutely not. In this episode, Coaches Valerie and Caroline unpack one of the most harmful myths in running—that knee pain is inevitable. You’ll learn why most runners are unknowingly locking their knees and how this one habit leads to injury, discomfort, and even giving up the sport altogether.
Discover the real reason your knees hurt when you run—and what you can do about it starting today.
🔑 Key Takeaways:
- ✅ Why locked knees—not running—cause joint pain
- ✅ How keeping your knees bent reduces impact and prevents injury
- ✅ Why phrases like “push off,” “toe-off,” and “foot strike” are misleading
- ✅ The truth about heel striking and how it affects your entire body
- ✅ What elite athletes do naturally that most runners misunderstand
- ✅ How to retrain your standing, walking, and running posture to run pain free
💡 Most runners don’t need more stretching or new shoes—they need better movement patterns. At RunRX, we teach you how to run the right way so you can run for life.
📺 Want to see it? Watch drills and breakdowns on YouTube: YouTube.com/RunRX 📱 Coming soon: The RunRX App—a distraction-free mobile experience with drills, training plans, and challenges to help you run pain free (launching early June!)
You've read the books. You've tried the drills. Maybe you’ve even studied Pose Method on your own. But you're still in pain or not hitting your goals. In this episode, Coaches Caroline and Valerie discuss the difference between self-coaching and having a coach—and why even experienced runners need feedback and guidance to run pain-free.
Learn why it’s not about information—it’s about application, repetition, and accountability.
🔑 Key Takeaways:
- ✅ Why “knowing” the Pose Method isn’t the same as executing it
- ✅ How small breaks or habits can pull you back into old movement patterns
- ✅ Why hyperextended knees, tight hips, or flat feet are not reasons you can't run
- ✅ What a coach does that YouTube or a mirror can't—real-time correction
- ✅ How consistent feedback helps build new, pain-free movement patterns
- ✅ The difference between trying drills and actually rewiring your movement
💡 Whether you’re new to running or you’ve tried every “fix” without results, RunRX coaching helps you build the skill, strength, and structure to run without pain—and for life.
📺 Want to see it in action? Watch our breakdowns, drills, and deep dives at: YouTube.com/RunRX
📱 Stay tuned for the brand-new RunRX App, launching the first week of June! Get focused skill, strength, and self-care content—without the distractions of ads or social scrolls.
If you’ve been dealing with chronic knee pain, hip tightness, or foot issues every time you run, ask yourself this: how long are you willing to stay in pain? In this episode, Coaches Caroline and Valerie talk about why so many runners tolerate discomfort for years—and how quickly it can be resolved with proper movement.
You don’t need more gear, more rest, or expensive braces. You need a better way to move.
🔑 Key Takeaways:
- ✅ Why pain in running isn’t normal—at any age
- ✅ How correct movement can eliminate pain (even if you’ve had it for years)
- ✅ Why people accept pain as “part of running”—and why that’s a mistake
- ✅ The real reason your knees or hips hurt (hint: it’s not your age)
- ✅ How practicing running without running helps you fix form faster
- ✅ Why proper strength, balance, and elasticity training fixes more than just your run
💡 Whether you’ve been injured for months or just want to prevent issues before they start, the RunRX method gives you the tools to run pain free—for life.
📺 Want to see it in action? Watch our form drills and real-runner breakdowns on YouTube: YouTube.com/RunRX
📱 Be first to know when the new RunRX app launches. Sign up for the mailing list or follow us on social to get early access to free workouts, drills, and movement coaching.
Do you need music, podcasts, or chatter just to get through a run? In this episode, Coaches Caroline and Valerie unpack why so many runners feel the need to distract themselves—and how doing so may be holding you back from real progress and deeper enjoyment in your running.
Learn how to connect with your movement, improve your cadence, and rediscover the meditative power of running with zero distractions.
🔑 Key Takeaways:
- ✅ Why listening to music or podcasts can interfere with your natural cadence and form
- ✅ How running without distractions helps you improve breathing, awareness, and performance
- ✅ The surprising ways talking while running reduces focus and movement quality
- ✅ Why elite runners—and even seasoned recreational runners—often prefer silent running
- ✅ How to transition away from audio distractions (without going cold turkey)
- ✅ The connection between mindful running and long-term enjoyment
💡 Whether you're training for performance or running for peace of mind, learning to tune in—not out—can transform your experience.
📺 Want to run more efficiently? Follow RunRX on YouTube for form breakdowns, movement drills, and deep dives: YouTube.com/RunRX
📱 And don’t miss our upcoming RunRX app, which will house all your drills, cadence tools, and strength training in one distraction-free place.
Think you need to work out for an hour to get results? Think again. In this episode, Coaches Caroline and Valerie unpack why short, focused training sessions can be far more effective—especially for runners returning from injury or learning proper movement for the first time.
Instead of chasing time, learn how to chase quality of movement. Whether you’re following the RunRX method on YouTube or inside the membership, this episode will help you rethink what a “real workout” looks like.
🔑 Key Takeaways:
- ✅ Why 20 minutes of drills, strength, and self-care can transform your run
- ✅ The difference between movement quality and chasing distance or calorie burn
- ✅ Why practicing running form separately from running is critical—especially for injury recovery
- ✅ How each drill builds elements of the gait cycle: pose, fall, pull
- ✅ Why more running isn’t better—unless you’ve mastered the mechanics
- ✅ Smart ways to use your training time (even if you’re short on time or coming back from injury)
💡 The RunRX method helps runners build skill, strength, and self-care in short, intentional sessions that deliver long-term results.
📺 Check out our YouTube channel for daily drills, mobility work, and deep dives into pose running and unweighting: YouTube.com/RunRX
📱 Stay tuned for the new RunRX App, which will deliver drills, workouts, and challenges in one focused space—free from distractions.
Many runners start training with the goal of losing weight—but what if more miles isn’t the answer? In this episode, Coaches Caroline and Valerie debunk the myth that running a marathon is the best way to shed pounds. Instead, they explain why shorter distances, interval training, and strength work lead to better results—without the injuries or burnout.
Whether you’re running to improve health, lose weight, or simply get back into shape, this episode will help you approach your training smarter (and stay pain-free).
🔑 Key Takeaways:
- ✅ Why running more miles doesn’t always mean more fat loss
- ✅ How long runs can increase hunger—and derail your goals
- ✅ Why interval training + strength work is a better formula for body composition
- ✅ The surprising truth about calorie burn and pace
- ✅ Why training for a 5K is smarter than a marathon when weight loss is the goal
- ✅ How the RunRX method helps you run efficiently and avoid injury
💡 If you’re dealing with knee pain, want to improve form, or just want a smarter path to better fitness—come train with us.
📺 Watch our YouTube tutorials and deep dives on running form, unweighting, interval training, and more: YouTube.com/RunRX
💬 Need help? Join the RunRX Membership to get access to weekly live coaching, movement analysis, and customized running plans. Visit RunRX.fit to get started.
What does Olympic lifting have in common with running? More than you think—if you understand the movement behind both.
In this episode, Coaches Caroline and Valerie explore how strength training cues like “drive through the feet” and “shrug the shoulders” can confuse runners and lead to injury when misapplied. Whether you’re into CrossFit, Hyrox, or just doing strength work to support your miles, you’ll walk away with a better understanding of how to train smarter and run pain-free.
🔑 Key Takeaways:
- ✅ Why pushing into the ground works for lifting but not for running
- ✅ What “unweighting” means—and how it changes your stride
- ✅ How improper strength cues (like shrugging) can sabotage your form
- ✅ The real purpose of core strength for runners—it’s not just about planks
- ✅ Why elite sprinters' movement is a byproduct—not the goal
- ✅ How to use strength, mobility, and elasticity training to improve running mechanics
Strength training is essential—but only when it's applied with purpose. Learn how to train for movement, not just muscle, and how your workouts outside the run can help you fly during it.
📺 Watch the related YouTube videos that break down this topic visually. Links are in the show notes or visit: YouTube.com/RunRX
Unweighing: https://youtu.be/IV23WYcVXKs
Stride Length: https://youtu.be/JFTAMGeMTqw
💬 Want coaching? Get a gait analysis, movement review, and personalized training inside the RunRX Membership at RunRX.fit
In this episode, Coaches Caroline and Valerie respond to a recent comment about “knee drive” and break down one of the most misunderstood concepts in running form. From “stride length” to “foot strike” to “ankle action,” this is your guide to cutting through the noise and understanding how real running efficiency works.
If you’ve ever wondered what you should be doing with your knees, ankles, or feet while running—this conversation is for you.
🔑 Key Takeaways:
- ✅ Why "knee drive" is a misunderstood cue that can actually harm your running form
- ✅ The Pose Method of Running and how it simplifies movement to reduce injury
- ✅ How pulling—not pushing—is the key to efficient, pain-free running
- ✅ Why buzzwords like “foot strike” and “stride” are misleading without context
- ✅ What your ankles and knees should really be doing mid-run
- ✅ How coaching feedback and live movement correction can improve your form instantly
Whether you're a new runner, recovering from injury, or chasing a PR—understanding correct movement mechanics is essential to running pain-free for life.
📺 Watch the Deep Dive video on YouTube to see the full visual breakdown of why knee drive isn't the answer—and what to do instead. https://youtu.be/BaKfIpWGjX4
Subscribe here: YouTube.com/RunRX
💬 Have questions about form, feedback, or how to join a Zoom session? Email support@runrx.fit or drop a comment under the episode!
🎉 In this episode, Coaches Caroline and Valerie share the inspiring story of a runner in our membership who crushed her first 30K race goal—pain-free and faster than expected! If you're chasing a time goal, struggling with recurring injuries, or wondering how to take your training to the next level, this episode is your blueprint.
🔑 Key Takeaways:
- ✅ Why setting one clear race goal is more powerful than juggling multiple
- ✅ How this runner used drills, strength training, and coaching check-ins to improve form and eliminate pain
- ✅ The importance of being coachable and consistent—even when the work feels “silly”
- ✅ How our live Zoom sessions help correct running form in real time
- ✅ What it means to train smarter—not harder—with personalized plans and feedback
- ✅ How to safely level up from 10K to half marathon to 30K with confidence
Whether you’re training for a 5K or an ultra, RunRX coaching helps runners hit their goals and stay injury-free through a focus on movement quality, strength, and personalized support.
📺 Want more? Subscribe to RunRX on YouTube for our new deep dive video series on movement, pain prevention, and race prep tips: YouTube.com/RunRX
💬 Ready to take your running seriously? Join the RunRX Membership to get a personalized gait analysis, structured plan, and the coaching you need to thrive. Visit RunRX.fit and hit the “Work With Us” button.
🏃♂️ Have you heard of "Jeffing"? In this episode, Coach Caroline and Coach Valerie break down the evolution of the Jeff Galloway Run-Walk Method and why it’s now being called “Jeffing.” If you’ve ever struggled with maintaining pace in long-distance running or felt like you needed breaks but didn’t know how to take them effectively, this episode is for you!
🔑 Key Takeaways:
✔️ What is Jeffing, and how did Jeff Galloway revolutionize marathon training?
✔️ Why walking during a run can actually improve endurance & reduce injury risk
✔️ The difference between the original Galloway method and today’s updated Jeffing approach
✔️ How shorter walk breaks (30 sec instead of 1 min) improve efficiency & performance
✔️ Why RunRX emphasizes strategic stopping over scheduled walk breaks
✔️ The best running drills to reset form & avoid sluggish restarts
🏃♀️ Looking for better running technique? Coach Valerie shares her proven method of using short resets & movement drills to keep your form strong and your body feeling light and elastic!
📺 Watch the full breakdown & technique demos on YouTube! Subscribe to RunRX on YouTube to get exclusive deep-dive training videos on running mechanics, injury prevention, and strength for runners.
📺 Check out the Walk-Run Video we discussed on YouTube
💡 Want expert coaching? Get a gait analysis & personalized coaching inside the RunRX Membership. Improve your running form, strength, and self-care routine to run pain-free. Learn more at RunRX.fit.
🎧 Listen & Subscribe: 👉 Apple Podcasts | Spotify | Google Podcasts | YouTube | Facebook | X | Rumble
🔔 Like, share, and subscribe to help more runners discover how to run pain-free!
📢 Welcome back to the RunRX Podcast! After a brief break, Coach Caroline and Coach Valerie are back with fresh insights to help you run pain-free! In this episode, we dive into running recovery strategies, bust common injury myths, and share proven methods for faster recovery.
🔑 Key Takeaways:
✔️ Why rest isn’t always the best solution for running injuries
✔️ How to recover while staying active and avoiding setbacks
✔️ The best mobility drills and strength exercises for shin splints, knee pain, and more
✔️ How correct movement patterns prevent injuries and improve performance
✔️ Why consistency in self-care and training makes all the difference
🏃♂️ Want to run pain-free? Valerie and Caroline break down proven injury prevention techniques and explain why correcting movement is the key to lasting results.
📺 Watch our in-depth training videos on YouTube! Subscribe to RunRX on YouTube for step-by-step tutorials, deep dives, and expert coaching.
📺 Check out the Warm Up Video we mentioned in the podcast.
💡 Looking for personalized coaching? Join the RunRX Membership for a full gait analysis, immersive training, and 1-on-1 guidance from Coach Valerie. Learn more at RunRX.fit.
🎧 Listen & Subscribe: 👉 Apple Podcasts | Spotify | Google Podcasts | YouTube | Facebook | X | Rumble
🔔 Don’t forget to like, share, and subscribe! Help more runners discover how to run injury-free!
Short episode summary
How long does it take you to run a mile? If it’s in the double digits, is that okay? Tune in to learn what the RunRX coaches think about a 10-minute mile.
Timestamps of big takeaways
Challenging the Ten-Minute Mile
[00:27] How long it takes you to run a mile isn’t as important as how you run that mile.
[01:15] The better we get at something the easier it will feel. It’s not going to make the act itself easier, but we’ll be more efficient at doing it. Therefore, we’ll feel like it’s easier to do.
Improving Running Efficiency: Balancing the Bowling Ball
[03:02] People sometimes get injured when they try to run faster or longer. You can’t take your body beyond what it’s capable of though. You have to work your way up to speed and distance in running.
[04:30] Coach Valerie shares the story of a runner she knows from Africa who used to run while balancing water on his head.
[05:02] A lot of people sign up for a race to motivate themselves to run, but that sets them up to think they should be running faster. The real thing you need is efficiency first, and then it will actually improve your running speed.
Easier Running Doesn’t Equal Speed
[06:30] Your run will get easier with time as you learn how to run more efficiently. But that might not translate to running faster right away.
[08:42] Our challenge to you is not to get bogged down if your mile is in the double digits right now.
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on Apple Podcasts! We’re on Spotify as well!
Links to check out
-- https://www.runrx.fit/
-- FREE 30-day reboot on YouTube by RunRX https://www.youtube.com/playlist?list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re
-- Follow us on Facebook https://www.facebook.com/runrxfit/ and Instagram https://www.instagram.com/runrx/
-- Have questions? Email us at support@runrx.fit
Short episode summary
In this episode of the RunRX podcast, Coach Caroline and Valerie answer questions about self-care and the use of a roller to recover from an injury.
Timestamps of big takeaways
Rolling For Your Injuries
[01:03] Getting the roller out and using is a challenge for many people. If you have an injury, you need to be very careful. The goal is to be pain-free, but a roller might not feel great. Work with quality, not quantity, and spend five to ten minutes with mindfulness.
Normalizing Self-care
[3:56] You must begin to normalize self-care, and it must become a part of your daily routine. If you're going to stand up and walk out of a room, why not take a second to stand in the doorway, and stretch? Put your arms on the door frame, open your shoulders and chest, and spend at least three to five minutes stretching, three times a day. This will help you build some consistency.
Working With Injuries
[05:30] You must break your fascia and scar tissue after an injury. If you have a knot in your shoulder, this is the protective tissue trying to heal the inflamed area. That is why the rollers are so effective. If you don't have a roller, try self-massaging. Do whatever it takes to work on that area and achieve a full range of motion for blood to flow and heal the area.
Good Pain Vs. Bad Pain
[06:51] You can generally feel how much pressure you can apply on yourself. That’s important because if you find an area that’s bruised, you know to massage around the area and get good blood flow around the area. But of course, if it hurts to touch, stop it, no there's no glory in hurting yourself. If it hurts too badly, you may want to seek help. We’re not medical professionals and we can’t diagnose you.
[9:20] Coach Valerie experienced breaking her feet. Learning from her experience, massaging your body or doing some footwork when your body is in pain is a way of connecting with your own body.
Don’t Be Afraid to Take Care of Your Injuries
[10:54] Coach Valerie and Caroline want you not to be afraid that you'll hurt yourself more. Take the time, do three minutes, and then when you get home, do the 20 minutes. You can also keep a foot roller under your chair. You don't even have to take your socks off.
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on Apple Podcasts! We’re on Spotify as well!
Links mentioned in the episode
https://www.runrx.fit/
Have questions? Email us at support@runrx.fit
Episode notes
In this episode, Coaches Valerie and Caroline discuss how cycling relates to running. Yep, the RunRX program can prepare you to be a better cyclist!
Timestamps of big takeaways
Methods of Cycling and Running Efficiently
[00:49] The best position for a movement is referred to as a pose. Most people can identify the standard position when we mention there is one for swimming, jogging, cycling, or other activities.
The standard movement in running is the Pose Method developed by Dr. Romanov.
The Middle Ground
[02:39] Cycling seems to be the middle ground in exercising. Most people grew up swimming or running, but in cycling, you use your body weight more naturally.
The Principle of Cycling
[04:30] Most people think that when you pedal, you're supposed to apply pressure from the front of the leg and the quad. They think that cycling involves pressing your front leg into the ground at the pedal's base while pulling your foot up with your hamstring, much like you would while scraping dirt off your shoes. You actually don't need to use either one of those movements, and the glute actually plays the biggest role.
How RunRX Prepares You For Running and Cycling
[06:56] There are four cycling drills that RunRX teaches that anyone can do on their bike to help them learn to be more efficient on the bike. You start thinking about things differently like when you pedal up a hill, you should be in your really lowest gear and just spin up the hill. If you feel that you could add resistance, then add resistance. Going downhill, let gravity do its thing.
Principle of Swimming
[10:28] When Coach Valerie first met Dr. Romanov, he gave her a swimming lesson that taught her how to feel her body weight through her hands using them as support. In swimming, your hand is your support. You hold your hand, and you press down a little bit, and you bring your body up and over your support, which is your hand. Swimming feels like climbing a ladder or doing a reverse monkey bar in the water.
How RunRX Helps Triathletes
[13:25] The core of what RunRX teaches revolves around running. However, we have several triathletes in the program that also benefit from our drills.
The Immersion
[15:26] The idea behind RunRX’s Immersion was to “immerse” yourself in a movement to understand what it is. The immersion allows you to understand the concept of what you are learning and practicing. The challenge is actually getting into the pose and doing the movement correctly.
Having a Support System
[18:27] Hearing someone else's correction is really powerful because it's easier to see someone else do the movement correctly or hear it from someone else other than yourself. Other people likely will have questions about certain movements or about dealing with injuries - and you can learn a lot from the answers their questions will prompt.
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on Apple Podcasts! We’re on Spotify as well!
Links to check out
-- -- https://www.runrx.fit/
-- Have questions? Email us at support@runrx.fit
Episode notes
In this episode, we will talk about the difference between treadmill running, road running, and trail running. Is there a difference? Tune in now and find out!
Timestamps of big takeaways
Running is Running
[00:55] Once you change your thoughts on running, how you describe yourself as a runner will change. You can say that you run on trails, treadmills, roads, on the hills, etc. Running itself is still running regardless of where you do it.
The Difference Between Running on Different Terrains
[01:44] Regardless of the terrain, you want to be in the Running Pose. The fall element changes for everybody because we all need to hold our posture, but the running pose itself remains the same in any running situation. The only action you have is pulling your foot up from whatever surface you're on.
Controlled Action
[05:16] When you're pulling in place, you are doing a controlled action. When you're standing in place, you are actively pulling your foot up using your hamstring. However, when your body falls forward, and your weight travels forward, you're only pulling 2% of your body weight and only using 10% active muscle contraction.
The Falling Aspect of Running
[06:21] For most people, running is already hard. You have to deal with your breathing, your body weight, balancing, and then there’s the muscular efforts in your legs. You're using your musculoskeletal system as well, and actively working the body. When you're running on a very soft trail, or mud or sand, you are getting some fall because you're traveling. The more squishy the ground is, the more the foot will sink. When you sink into the ground, you have to work a little harder to get that foot back up, rather than just falling.
[07:58] You can use gravity to your advantage, anyone. The more you understand that and simply pull your foot just enough to break contact with the ground, the more you will release your body from a lot of work.
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on Apple Podcasts! We’re on Spotify as well!
Links to check out
-- Join the membership: https://runrx.fit/join-runrxstrong/
-- https://www.runrx.fit/
-- Have questions? Email us at support@runrx.fit
Hide
Episode notes
What is the 180 cadence, and how can you maintain it? Tune in to learn the basics of what you need to know!
Timestamps of big takeaways
Getting to a 180 Cadence
[0:57] Coach Valerie says that most runners have an average cadence of about 160 to 165. She says that it's because you're pushing, reaching, or both. It's inefficiency in movement. What you want is to get your cadence closer to 180.
The 180 is a natural response to running. When you start to let your body fall forward, and your foot starts to pull, 180 is almost a baseline.
Is the 180 Cadence the Ultimate Goal for Runners?
[03:15] Most people average 165. If you try to just do 165 to 180 and you've never done that before, your legs will get tired and strained. You're using muscular effort, especially because you've not yet practiced falling. You're just starting to pull. It's a much better idea to do it as a drill to get yourself used to it. Just working on the cadence and the elasticity practice is a good idea. Let the body adjust to the cadence and practice the falling aspect. Your feet need to feel like they're keeping up with you rather than you feel like you're using your feet to travel.
Stop and Reset
[06:48] You might not be able to maintain the 180 in the beginning. When your body is telling you that it can’t go any longer, stop and reset. The more you allow yourself to stop, reset, and restart in your run, the more likely you are to help train your body to move correctly.
[11:31] When you get comfortable using gravity to fall and have the strength and the muscle elasticity to maintain that 180, you'll get there quickly, but give yourself time. Remember, Rome wasn’t built in a day.
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on Apple Podcasts! We’re on Spotify as well!
Links to check out
-- Join the membership: https://runrx.fit/join-runrxstrong/
-- https://www.runrx.fit/
-- Have questions? Email us at support@runrx.fit
Episode notes
What distinguishes runners from other athletes who do not run? Have you ever wondered if they'd have different stamina or if they'd do the same thing? Tune in now as coaches Valerie and Caroline discuss what factors play a part in running and what steps you can take to improve your running ability.
Timestamps of big takeaways
[01:05] You've undoubtedly run a lot if you're playing a game like soccer, football, or any sport.
The Misconception
[02:37] There is a widespread misconception that endurance running is distinct from sports running and sprinting and that the two are classified separately. As a result, soccer players, football players, and even volleyball players engage in plyometrics and quick-footed workouts. So they're learning, which is terrific, but they're also learning to pull their feet, these quick feet, which makes them feel that they should change their running style when they're supposed to run distance.
[03:29] During the push, endurance athletes are encouraged to run with the region, emphasizing reach. They are also not introduced to running drills, which are utilized in all sports, because there is no widely accepted way of running. Maybe they'll tell people to do some Striders, as they're called in endurance running. They place a greater focus on good running techniques, including stretching.
Non-running Athletes
[04:21] Non-running athletes can be coached in two ways: Begin by instructing them on proper running technique. The endurance athlete is primarily a reacher because their sprinters, football players, and soccer players all have hamstring issues. They do both at times, but their primary focus is on reaching.
[05:12] They're most likely dropping towards the ball's direction across the field. However, there is still a lot of pushing going on. So, first and foremost, we must educate him on the distinction between pushing and pulling. We'll start with short distances so that running will be pretty stilted at first. We increased his interval time once he developed that tugging sensation, and, of course, he already had a fall but was using it selectively, such as while running downfield.
[06:00] In the next episode, we’ll talk about the best drill.
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on Apple Podcasts! We’re on Spotify as well!
Links mentioned in episode
-- Join the membership: https://runrx.fit/join-runrxstrong/
-- https://www.runrx.fit/
-- Have questions? Email us at support@runrx.fit
Could elite runners like Kipchoge really be falling, not leaning, when they run? Tune in and find out!
Timestamps of big takeaways
[00:22] Opening With a Flub
Coach Caroline hilariously fumbles the question, mixing up "running and leaning" with "falling and leaning" - but don't worry, Coach Valerie's got her back!
[00:39] Falling or Running? It’s Both!
Learn why running can be described as "free falling" and how this mindset makes running more enjoyable. We also discuss the fundamental difference between falling and leaning.
[01:15] The Three Elements: Pose, Fall, Pull
When you're in the running pose, you're balanced, then fall out of balance, and pull your foot to regain balance.
[02:58] Breaking Your Balance Habits
It feels unnatural at first - you spend all day resisting falling, so intentionally getting out of balance for running requires a mental shift.
[03:54] The Role of Your Head Position
Your head is the heaviest part of your body. So, keeping your ears, shoulders, and hips in line is critical. The fall happens from your center of mass.
[05:31] Impact and Injuries
Speed and distance often trigger injuries — it's all about balance. When you're out of balance, you spend too much time on the ground, increasing impact.
[07:14] The Ball on Table Analogy
Picture your body as a ball on a tilted table — you don't need to bend forward or back, just stay aligned and let gravity do the work at any speed you choose.
[08:54] The Science of Fall Angles
We discuss the fascinating range of fall angles: from Usain Bolt's 21 degrees to Kipchoge's 18.4 degrees for marathon pace.
[10:26] Measuring Your Progress
A gait analysis can reveal your current fall angle and ground contact time, helping you track improvements in your running technique over time.
[11:50] Membership and Pricing Details
Here we break down the value of RunRX membership. Wanna run pain free? Join us!
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on Apple Podcasts! We’re on Spotify as well!
Links to check out
-- https://www.runrx.fit/
-- FREE 30 day reboot on YouTube by RunRX https://www.youtube.com/playlist?list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re
-- Follow us on Facebook https://www.facebook.com/runrxfit/ and Instagram https://www.instagram.com/runrx/
-- Have questions? Email us at support@runrx.fit
-- Subscribe to Our YouTube Channel: https://www.youtube.com/@RunRX
RunRX's unique practice approach to running form might feel like "too much" for some runners. But could it transform your running efficiency and prevent injuries? Tune in and find out!
Timestamps of big takeaways
[00:22] What Makes RunRX Different?
Most runners have never actually worked on their running technique. While you might be familiar with stretches and strength exercises, at RunRX we focus on transforming how you actually run.
[02:41] Just 5-Minutes? YES!
Each practice segment is just 5 minutes or less. Everything can be done inside your house - no running required for practice. It's about quality, focused time rather than lengthy sessions.
[04:32] Understanding the Running Pose
Just like yoga has specific poses, we teach you the running pose. Through your initial gait analysis, we show you your current running form and help make it more efficient.
[05:15] Practice Your New Form
We recommend taking your new running form out for 10-30 minute practice sessions. Run a little, stop and reset, do drills.
[06:04] Real Success Story
We share an inspiring story about a collegiate athlete who previously broke her leg from running. Learn what one hour of practice with our technique did for her.
[09:34] Breaking the Disconnect
Many runners are disconnected from their movement, relying heavily on music, watches, and gadgets. At RunRX, we teach you to reconnect with your body's natural running blueprint.
[10:11] Running vs Gym Training
You wouldn't start heavy deadlifts without proper instruction, so why do that with running? There’s proper form instruction in running — just like any other athletic movement.
[11:23] The Reality of Recreational Running
A recent study showed that while elite marathoners are getting faster, recreational runners aren't improving. Why? Most recreational runners aren't receiving proper running instruction or doing targeted drills.
[12:12] Join Our Community
Tune in here to learn about our flexible membership options and how you can get started with RunRX.
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on Apple Podcasts! We’re on Spotify as well!
Links to check out
-- https://www.runrx.fit/
-- FREE 30 day reboot on YouTube by RunRX https://www.youtube.com/playlist?list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re
-- Follow us on Facebook https://www.facebook.com/runrxfit/ and Instagram https://www.instagram.com/runrx/
-- Have questions? Email us at support@runrx.fit
-- Subscribe to Our YouTube Channel: https://www.youtube.com/@RunRX
Can the words you use and think while running dramatically transform your technique and prevent injuries? Spoiler alert - YES! Tune in and learn more!
Timestamps of big takeaways
[00:22] The Return of Shin Splints
We dive into a story about a long-time member who encountered shin splints, leading to some eye-opening revelations about running form and technique.
[01:16] Words Create Intent
Coach Valerie shares her experience learning from Dr. Romanov, creator of The Pose Method.
She shares why the language we use while running actually shapes our movement patterns.
[02:46] The Problem with "Reaching"
Trying to "reach" forward while running - a common mistake we see in magazine photos - can lead to injury and inefficient form.
[04:00] Understanding Your Running "Job"
The single most important job you have while running is pulling your foot up from the ground. This simple focus can revolutionize your running technique.
[04:32] Rethinking "Strides"
Adding "strides" to your training might be causing more harm than good.
[05:35] The Impact of Speed Work
Traditional speed work can increase ground reaction force and lead to injuries in your shins, knees, hips, and lower back. There’s a better approach to running faster.
[08:03] The Mental Model of Running
Coach Caroline breaks down the fascinating connection between your thoughts, feelings, and actions while running, revealing how your mental approach directly affects your physical results.
[11:00] The Simplicity of POSE-Fall-Pull
Running technique doesn't have to be complicated. Three simple elements - pose, fall, and pull - can transform your running when applied correctly.
[13:27] The Power of Positive Running Words
Tune in here for a practical exercise in how changing your running vocabulary from words like "land" and "push" to "light" and "pull" can immediately impact your running experience.
[14:24] Beyond the Data
Most runners get caught up thinking about pace and distance instead of focusing on the quality of their movement. Shifting this mindset can transform your running experience.
[16:04] Success Stories
We close things out with inspiring stories from our community members who've transformed their running through proper technique, including one runner who went from injury to winning her age group in a 5K.
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on Apple Podcasts! We’re on Spotify as well!
Links to check out
-- https://www.runrx.fit/
-- FREE 30 day reboot on YouTube by RunRX https://www.youtube.com/playlist?list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re
-- Follow us on Facebook https://www.facebook.com/runrxfit/ and Instagram https://www.instagram.com/runrx/
-- Have questions? Email us at support@runrx.fit
-- Subscribe to Our YouTube Channel: https://www.youtube.com/@RunRX
Want to know a secret to becoming a stronger, more efficient runner? Tune into this episode now!
Timestamps of big takeaways
[00:38] The Origins of the Galloway Method
We take you back 25 years when the running community was much smaller.
Coach Valerie shares her first encounter with Jeff Galloway's revolutionary run-walk method. In many ways, this approach changed the marathon training landscape.
[01:25] Ultrarunning Success Story
Here’s an amazing example of the Galloway method's versatility: A woman who completed a 100-mile ultramarathon using the one-minute-run, one-minute-walk approach.
[03:07] The Magic of 30-Second Breaks
Did you know there's a "magic number" for walk breaks?
30-second breaks can effectively rest your body and heart. This method even helped save Galloway's life during his own heart condition.
[04:39] The RunRX Reset Approach
Instead of just stopping to walk, tune in here to learn about our unique "reset" approach that helps you get back into proper running form.
[07:03] Understanding Movement Patterns
Walking and running are completely different movements, and it's crucial to understand both.
Learn how proper "pulling" action applies to both activities and why this knowledge is essential for your running experience.
[09:35] Everyday Movement Mindfulness
Coach Caroline shares a personal example of applying running principles to daily life, describing how she practices proper form even during a simple 100-meter walk to get the mail.
[10:20] The "Dead Butt" Phenomenon
What’s a dead butt? It’s an issue of inactive glutes from sitting too much. The good news is you can activate your glutes properly for better running performance.
[12:43] Practical Movement Integration
Incorporating simple exercises like glute walks and pulling actions into your daily routine can significantly improve your running.
Whether walking or running, maintaining proper form through chest positioning and knee bending can enhance your overall movement quality.
[13:15] Connect With Us
Follow us at RunRX.fit and on Facebook, Instagram and YouTube. And, reach out to us in the links below to learn how to get your questions answered in future episodes.
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on Apple Podcasts! We’re on Spotify as well!
Links to check out
-- https://www.runrx.fit/
-- FREE 30 day reboot on YouTube by RunRX https://www.youtube.com/playlist?list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re
-- Follow us on Facebook https://www.facebook.com/runrxfit/ and Instagram https://www.instagram.com/runrx/
-- Have questions? Email us at support@runrx.fit
-- Subscribe to Our YouTube Channel: https://www.youtube.com/@RunRX
If you have a marathon coming up, you need this episode. Tune in now for some real talk about how to prepare. We’ll also bust a big myth about how long you should be running each day before race day.
Timestamps of big takeaways
[00:22] Today we’re diving deeper into marathon training and the mental aspects behind it
[00:48] Quite a few people in our membership right now are training for marathons, and spoiler alert: running more miles before the race isn’t what you need to improve your time
[01:56] You have to learn the movement of running before you can run a marathon without injury
[02:44] Your bones and muscles take time to recover, so breaking down isn’t going to help you run any faster or any further
[04:38] Running is a high impact activity, and your body will break down while doing it
[06:15] Even elite runners won’t train longer than about 2 hours at a time, and they don’t run daily
[06:50] You have to build a foundation for your run if you want to do it without injury
[07:20] Stopping your run at the 2-hour mark surprises many of the people in our membership
[08:26] Coach Valerie explains that if in 2 hours you’re only able to run 10 miles, she would suggest a half marathon, not a marathon
[09:00] Coach Valerie shares about a guy she trained to run marathons at 75 years of age
[10:05] You need to ask yourself if you are prepared to run a marathon - can you handle it?
[12:08] You have to be able to run 2 hours if you hope to finish a full marathon
[13:10] Runners should also consider external elements like hydration, what they will be eating, the weather - all of those things matter
[14:45] Coach Valerie talks about the first marathon she’d ever run
[15:52] Coach Caroline gives solid advice about how not to be bummed out post-marathon
[17:01] Let this episode be your reminder that if don’t know how to run, you shouldn’t be thinking about running a marathon - when you know the proper running form, it becomes easier and more enjoyable
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on Apple Podcasts! We’re on Spotify as well!
Links to check out
-- https://www.runrx.fit/
-- FREE 30 day reboot on YouTube by RunRX https://www.youtube.com/playlist?list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re
-- Follow us on Facebook https://www.facebook.com/runrxfit/ and Instagram https://www.instagram.com/runrx/
-- Have questions? Email us at support@runrx.fit
-- Subscribe to Our YouTube Channel: https://www.youtube.com/@RunRX
With all the marathons coming up, you might be thinking about how to train for one. Our methods might surprise you. Tune in to learn how RunRX views training for a marathon.
Timestamps of big takeaways
[00:22] ‘Tis the season of marathons!
[01:48] Training for a marathon is a lot like a rehearsal before the big show
[02:46] Coach Valerie discusses training and how every conversation becomes about a marathon, and we stop paying attention to the quality of the runs leading up to it
[03:32] Too many runners’ thoughts are consumed by the miles - getting in more miles
[04:21] You should be testing out shoes and goo, and the route, etc…
[04:57] If you’re only focused on the miles, you’re not focused on the movement of running correctly
[06:13] At RunRX, we teach you how to actually run - so you can handle running
[06:50] After you learn how to run, you can focus on other things like getting through your race
[07:46] The first step in getting marathon ready is learning the pose method and how to fall
[09:11] When we say you need to learn how to run, we’re really saying learn the proper techniques of pose, fall, pull
[09:44] Coach Valerie explains how she helped prepare someone to run the Chicago Marathon
[11:49] When you first learn to fall, it might not feel natural
[12:54] You need to get comfortable with holding the rhythm of running for two hours
[13:52] You can go wrong in training - from weather to hydration - things can go wrong
[14:37] It’s a good idea to train in the conditions and terrain you will face on race day
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on Apple Podcasts! We’re on Spotify as well!
Links to check out
-- https://www.runrx.fit/
-- FREE 30 day reboot on YouTube by RunRX https://www.youtube.com/playlist?list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re
-- Follow us on Facebook https://www.facebook.com/runrxfit/ and Instagram https://www.instagram.com/runrx/
What makes RunRX different? Our focus on movement efficiency helps every runner improve, regardless of their speed or experience.
Timestamps of big takeaways
[00:22] The Reality of Marathon Paces
The average marathon pace is 10+ minutes per mile across major marathons worldwide.
RunRX helps runners become more efficient regardless of their starting pace.
[01:48] Coach Valerie's Marathon Journey
Coach Valerie shares her evolution from a novice marathoner with a simple Timex watch to understanding the difference between "just finishing" and truly racing.
[05:09] From 8:30 to 6:30 Pace
Listen to Coach Valerie’s personal transformation story. Proper training helped her drop from an 8:30 to a 6:30 pace.
But, she also discovered marathon distance wasn't her sweet spot.
[06:12] Understanding Different Runner Goals
The RunRX method can adapt to different runner goals - whether you're aiming to just finish or looking to race competitively.
[07:32] Beyond the Training Plan
RunRX isn't just about following a plan - it's about how you feel during your runs and making your movement more efficient, regardless of your pace.
[09:18] The Form Coach Difference
Running form is about understanding the standard of movement - just like we have standards for weightlifting movements.
[11:50] The Science Behind RunRX
Our focus is on natural elements like muscle elasticity and gravity that apply to every runner, regardless of size, age, or ability.
[13:18] The "Plug-In" Coaching Approach
Believe it or not, RunRX can complement your existing training program or coach by focusing specifically on form and efficiency.
[15:30] The "One Thing" Myth
There isn't a magic "one thing" that fixes running form. Sorry. But here you will find out what you can expect in your first few weeks of form training.
[16:12] The Three-Week Learning Curve
Tune in here for a candid look at what new runners can expect in their first three weeks with RunRX: from initial excitement, through feeling strange, to reaching that "weird place" where transformation begins.
[17:14] Your Invitation to Join
We invite you to try RunRX! Get a gait analysis and four weeks of guided learning to transform your running efficiency. We can’t wait for you to join us!
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on Apple Podcasts! We’re on Spotify as well!
Links to check out
-- https://www.runrx.fit/
-- FREE 30 day reboot on YouTube by RunRX https://www.youtube.com/playlist?list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re
-- Follow us on Facebook https://www.facebook.com/runrxfit/ and Instagram https://www.instagram.com/runrx/
-- Have questions? Email us at support@runrx.fit
-- Subscribe to Our YouTube Channel: https://www.youtube.com/@RunRX
Even top fitness coaches face the realities of aging. Tune in now to hear how they've adapted and how you can too.
Timestamps of big takeaways
[00:22] From Young Trainer to Experienced Coach
Coach Valerie shares her story of starting as a 19-year-old trainer, and the valuable lesson she learned early on: "not everyone's 19."
Listen to how her perspective on coaching and training has evolved over 35 years.
[04:07] The Changing Demographics of RunRX
More runners in their 50s, 60s, and even 70s are joining RunRX. Age is NOT a barrier to starting your running journey!
[04:50] A Humbling Injury
Coach Valerie opens up about a significant injury that changed her perspective on rehabilitation, and the importance of proper warm-ups.
Even as an experienced coach, she had to learn to practice what she preaches.
[08:15] The Unexpected Injury Details
Coach Valerie reveals her injury didn't come from running. Tune in here for her important insights about how the body works as one unit during rehabilitation.
You can't just focus on the injured area.
[10:11] Mind-Body Connection
The coaches discuss a Zoom session where runners learned to isolate and activate their glutes.
[11:47] A Real-World Example of Age Impact
Coach Caroline shares about her husband's return to exercise in his 40s versus his 50s.
Recovery and adaptation change dramatically with age.
[13:28] Understanding Muscle Elasticity
Tune in here to learn how elasticity works in our bodies and why it matters for runners of all ages.
Did you know you have plenty of available elasticity until age 85? We'll tell you how to tap into it.
[16:09] An Inspiring 83-Year-Old's Workout Story
Coach Valerie shares a touching story about her 83-year-old father's workout routine, demonstrating that consistency and movement are possible at any age.
His "half workout" turned into a full one once he got moving. Sometimes starting is the hardest part!
[17:12] The Value of Having a Coach
Having a coach isn't just about following a plan - it's about having someone who can help you modify movements, work through injuries, and maintain accountability at any age or fitness level.
[19:30] How to Connect with RunRX
Learn how you can join the RunRX community and get your questions answered on future episodes.
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on Apple Podcasts! We’re on Spotify as well!
Links to check out
-- https://www.runrx.fit/
-- FREE 30 day reboot on YouTube by RunRX https://www.youtube.com/playlist?list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re
-- Follow us on Facebook https://www.facebook.com/runrxfit/ and Instagram https://www.instagram.com/runrx/
-- Have questions? Email us at support@runrx.fit
-- Subscribe to Our YouTube Channel: https://www.youtube.com/@RunRX
Think you're letting your running coach down? This episode reveals why that fear is holding you back - and what your coach really thinks when you miss a workout.
Timestamps of big takeaways
[00:53] The Coach's Perspective on Runner Guilt
Coach Valerie shares her unique dual perspective as both coach and athlete, revealing why coaches actually put more pressure on themselves than you might think when their runners don't hit their goals.
[02:10] The Accountability Trap
We dive into why signing up for races and telling everyone about them creates both motivation and pressure.
This dynamic can sometimes backfire when you're working with a coach.
[04:13] A Game-Changing Approach to Training
Discover why Coach Valerie no longer assigns specific paces to her runners.
Instead, she uses a revolutionary approach that puts you in control of your training intensity - and takes the pressure off!
[08:08] The Reality Check Every Runner Needs
You need to balance your calendar and training goals.
Even elite athletes sometimes endure a DNF (Did Not Finish) with races - with their coaches' full support!
[09:53] Your Coach Sees Your Potential
Your coach can often see more in you than you see in yourself.
This should inspire rather than intimidate you.
[13:18] The Pickleball Lesson
Coach Valerie shares a personal story about being coached in pickleball that perfectly illustrates how even coaches need coaching - and why accepting guidance doesn't mean you're failing.
[14:38] The RunRX Way
You should never feel afraid to return to training after taking a break. Your coach isn't here to judge - they're here to support your journey!
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on Apple Podcasts! We’re on Spotify as well!
Links to check out
-- https://www.runrx.fit/
-- FREE 30 day reboot on YouTube by RunRX https://www.youtube.com/playlist?list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re
-- Follow us on Facebook https://www.facebook.com/runrxfit/ and Instagram https://www.instagram.com/runrx/
-- Have questions? Email us at support@runrx.fit
-- Subscribe to Our YouTube Channel: https://www.youtube.com/@RunRX
Let’s talk about why your "awkward" running form isn't your fault. Tune in now to learn the surprisingly simple fix that could transform your running forever.
Timestamps of big takeaways
[00:59] What Makes a Runner Look "Smooth"?
Why do some runners appear more coordinated than others?
True smoothness comes from your body working in perfect unison. If you've ever wondered why some runners make it look effortless, you'll find the answer here.
[03:24] The 90-Degree Arm Myth
Coach Valerie shares her amusing personal story about misinterpreting arm position in running. "Holding" your arms at 90 degrees is actually counterproductive.
Instead, it's all about letting your arms swing naturally!
[05:41] The Missing Piece: Coordination Training
When was the last time you actually worked on coordination?
Coach Valerie explains why this often-overlooked aspect of running is crucial for your development, and why most of us never think to train it.
[08:24] The Learning Process of Running
Mental and physical barriers intersect when learning new movement patterns
[12:30] The Childhood Connection
Coach Caroline drops a truth bomb about how our childhood conditioning affects our running form.
Remember being told to "stop running" and "sit still"? These early messages might be holding back your running form today.
[14:36] The CrossFit Connection
Tune in here to learn about how Coach Valerie discovered the importance of foundational movements through CrossFit
[17:04] The Foundation Pyramid
The CrossFit movement pyramid and the foundation elements - balance, coordination, accuracy, and agility - are what we should focus on first in running, not speed and endurance.
[19:44] Making the Change
We wrap up with practical advice on how to integrate these concepts into your running routine. The best part? It only takes 3-5 minutes of your pre-run time to start transforming from awkward to smooth!
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on Apple Podcasts! We’re on Spotify as well!
Links to check out
-- https://www.runrx.fit/
-- FREE 30 day reboot on YouTube by RunRX https://www.youtube.com/playlist?list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re
-- Follow us on Facebook https://www.facebook.com/runrxfit/ and Instagram https://www.instagram.com/runrx/
-- Have questions? Email us at support@runrx.fit
-- Subscribe to Our YouTube Channel: https://www.youtube.com/@RunRX
Tune in and now discover why eating for performance (not rewards) could revolutionize your running - and how to make the switch today.
Timestamps of big takeaways
[00:22] The Big Mindset Shift: Performance vs Reward
Let’s talk about eating for performance rather than using food as a reward for exercise.
Coach Valerie challenges us to imagine how much better we'd feel if we ate like it's race week all the time (but not post-race!).
[02:51] Trial and Error
Coach Valerie shares about her early morning workout and nutrition path.
Sometimes we have to learn what works, and what doesn’t through trial and error
[06:19] Your Personal Food Path Starts Here
We dive into how to start eating for performance.
Coach Valerie explains why she doesn't just hand out diet plans. Instead, she'll work with what you're already eating and help you experiment with timing and choices.
[09:14] The Lifestyle Approach
Don't talk about "diets." Focus on sustainable lifestyle changes instead.
Learn to think about how foods make you feel during your workouts.
[11:28] The Pre-Run Food Strategy
Ever wonder why you shouldn't eat a salad before running?
If your digestive system is working hard, it takes away from your workout. This is why things like gels and simple carbs were invented for runners!
[17:03] The Evolution of Runner Nutrition
Take a trip with us through the decades of runner nutrition - from the high-carb 90s to the protein stigma and the low-fat craze.
Balance between carbs, protein, and fat is crucial for performance. But, one-size-fits-all approaches don't work.
[18:56] Water is The Most Overlooked Performance Enhancer
Hydration is critical for performance nutrition.
Coach Caroline shares about her increased water intake, while Coach Valerie reminds us that staying hydrated throughout the day is more important than carrying water on every run.
[21:38] A Practical Tip for Mindful Eating
Here’s a powerful strategy for more conscious eating - writing down your planned meals for tomorrow. This simple practice helps you understand your food choices and how they align with your performance goals. It can be especially helpful during the challenging holiday season.
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on Apple Podcasts! We’re on Spotify as well!
Links to check out
-- https://www.runrx.fit/
-- FREE 30 day reboot on YouTube by RunRX https://www.youtube.com/playlist?list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re
-- Follow us on Facebook https://www.facebook.com/runrxfit/ and Instagram https://www.instagram.com/runrx/
-- Have questions? Email us at support@runrx.fit
-- Subscribe to Our YouTube Channel: https://www.youtube.com/@RunRX
A runner in his 60s went from "creaky knees" to a personal record in his 5K. Wanna know how? Tune in and find out!
Timestamps of big takeaways
[00:22] It's Never Too Late to Improve
We chat about an inspiring runner in his late sixties who thought it might be too late to fix his "creaky knees" - until he improved his personal record in a 5K after working on his form.
[01:50] Understanding Stride Length: The Broad Jump Analogy
Stride length is a byproduct of good form rather than something you actively create.
[04:00] The Speed-Stride Connection
Listen in as we explore how elite sprinters achieve the highest stride lengths while maintaining incredibly quick cadences of 250-300 steps per minute.
[05:52] The Lightbulb Moment
Our runner finally discovered the perfect balance between pulling his feet and allowing his body to travel forward, leading to both increased stride length and faster running times.
[07:29] The RunRX Method: Breaking Down the Investment
We pull back the curtain on our coaching process, explaining why we structure our program the way we do and how the three-month progression typically works: mind understanding, body following, and finally, everything clicking together.
[10:13] The Power of Live Coaching
Having eyes on your form makes such a difference in your running journey!
You shouldn't be afraid to be "looked at" during coaching sessions. Virtual coaching creates a comfortable environment for improvement without the pressure of an audience.
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on Apple Podcasts! We’re on Spotify as well!
Links to check out
-- https://www.runrx.fit/
-- FREE 30 day reboot on YouTube by RunRX https://www.youtube.com/playlist?list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re
-- Follow us on Facebook https://www.facebook.com/runrxfit/ and Instagram https://www.instagram.com/runrx/
-- Have questions? Email us at support@runrx.fit
-- Subscribe to Our YouTube Channel: https://www.youtube.com/@RunRX
In this episode, we discuss the "super shoe" revolution and the growing speed divide in marathon running.
Timestamps of big takeaways
[00:22] The Mental Game of Running
Coach Caroline opens the episode with an eye-opening discussion about the evolving world of marathon running.
[01:52] The Evolution of Marathon Entry
Coaches Caroline and Valerie explore how major marathons like Chicago and London have become increasingly exclusive, with London receiving a staggering 800,000 applications for just 50,000 spots. Learn how qualification times and lottery systems are changing the game.
[04:11] Breaking Barriers: The Speed Revolution
Listen in as the coaches discuss the incredible developments in marathon times - from Kipchoge's 2:00:00 milestone to the recent Chicago Marathon where we saw unprecedented times for both men and women.
[05:41] The Super Shoe Effect
The "super shoe" revolution is creating a fascinating divide in the running community. Hot take! The truth is, these shoes only benefit runners with already efficient form.
[08:51] Racing vs. Finishing: Two Different Experiences
Coach Valerie shares her personal journey from simply finishing marathons to racing them, and understands why these are completely different experiences. Celebrating all runners while helping them become more efficient is crucial.
[10:07] Training Like the Elites
We believe in training all runners like they're elite athletes - focusing on intervals, strength work, skill development, and proper self-care. Investing in becoming a better runner goes far beyond just buying the right shoes and signing up for races.
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on Apple Podcasts! We’re on Spotify as well!
Links to check out
-- https://www.runrx.fit/
-- FREE 30 day reboot on YouTube by RunRX https://www.youtube.com/playlist?list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re
-- Follow us on Facebook https://www.facebook.com/runrxfit/ and Instagram https://www.instagram.com/runrx/
-- Have questions? Email us at support@runrx.fit
-- Subscribe to Our YouTube Channel: https://www.youtube.com/@RunRX
Learn why taking your time with running training leads to breakthrough race results without injury.
Timestamps of big takeaways
[00:43] A Patient Runner's Journey
Coach Valerie shares the amazing story of Victoria, a Canadian runner who took an unconventional path to her first half marathon.
Instead of rushing into races, she spent three years preparing, attending running clinics, and embracing the learning process as a complete beginner.
[02:42] The Mental Preparation is Just as Important as Physical Training
Victoria's success wasn't just about physical conditioning - it was about mental preparation too.
In other athletic pursuits, we wouldn't expect instant mastery. Yet with running, we often do.
[04:33] The Pull-up Analogy: Why Running Takes Time
Coach Valerie shares a brilliant comparison between learning to do a pull-up and learning to run properly.
Expecting immediate success in running is just as unrealistic as expecting to do a pull-up on your first try at the gym.
[08:13] Victoria's Success Story
Victoria had impressive progress - from running 10-12 minute miles to completing her half marathon at an 8-minute mile pace.
She overcame common form issues that many tall runners face and learned to run with proper posture.
[11:37] Your Invitation For Growth
There are no quick fixes in running, just like there aren't in any other aspect of life.
If you've been struggling with speed, injuries, or distance limitations, we invite you to approach running with a coachable mindset and connect with us at support@runrx.fit.
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on Apple Podcasts! We’re on Spotify as well!
Links to check out
-- https://www.runrx.fit/
-- FREE 30 day reboot on YouTube by RunRX https://www.youtube.com/playlist?list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re
-- Follow us on Facebook https://www.facebook.com/runrxfit/ and Instagram https://www.instagram.com/runrx/
-- Have questions? Email us at support@runrx.fit
-- Subscribe to Our YouTube Channel: https://www.youtube.com/@RunRX
Ditch the numbers game and tune in to discover why your running feels trump your GPS stats – your next personal record might just be hiding in how you feel, not how far you go!
Timestamps of big takeaways
[00:22] The Power of Feeling in Running
Coach Caroline introduces a thought-provoking quote: "The body doesn't know how far you ran, but it knows how you felt doing it." Let’s talk about why your feelings matter more than your mileage!
[01:42] When to Pull the Plug on Your Run
Ever felt guilty for cutting a run short? Coach Valerie explains why it's crucial to listen to your body and be okay with modifying your plans. It's not about the miles - it's about how you feel!
[03:27] Redefining Your Running Mindset
We challenge you to move away from the "I have to get my run in" mentality. Instead, ask yourself, "How do I feel today?" It's not about skipping runs because of a little rain - it's about truly tuning into your body's needs.
[04:34] The Myth of the Continuous Long Run
Coach Caroline busts a major running myth here. She explains why splitting your long run into two sessions can be just as effective - if not more so - than one continuous slog.
[06:02] The Truth About 20-Mile Training Runs
We reveal why those dreaded 20-mile training runs might be doing more harm than good.
[07:27] Learning from the Elites (Without Copying Them)
Ever wondered how elite runners rack up those insane weekly mileages? Tune in here for their secret strategies - and why you shouldn't try to mimic them exactly.
[09:30] Real Talk: The Pressure We Put on Ourselves
Time for some tough love, runners! We discuss the unnecessary pressure we often put on ourselves and how it can derail our training.
[10:47] The Power of Skill-Based Training
We share an inspiring story of a runner who qualified for Kona in her 60s by focusing on running skill rather than just logging miles. Could this be the secret to your next personal record?
[12:37] How Coaching Can Transform Your Running
We wrap things up by explaining how having a coach can revolutionize your running journey. From form checks to mental strategies, we're here to help you crush your goals - whatever they may be!
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on Apple Podcasts! We’re on Spotify as well!
Links to check out
-- https://www.runrx.fit/
-- FREE 30 day reboot on YouTube by RunRX https://www.youtube.com/playlist?list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re
-- Follow us on Facebook https://www.facebook.com/runrxfit/ and Instagram https://www.instagram.com/runrx/
-- Have questions? Email us at support@runrx.fit
-- Subscribe to Our YouTube Channel: https://www.youtube.com/@RunRX
Treadmill or trail? Tune in for some surprising truths about indoor vs. outdoor running!
Timestamps of big takeaways
[00:22] The Great Treadmill vs Outdoor Running Debate
We kick off the episode with a classic runner's dilemma - treadmill or outdoor running? Coach Caroline shares her personal experience, highlighting how preferences can vary drastically between runners.
[01:45] The Science Behind Treadmill Running
Coach Valerie drops some knowledge bombs here! She explains how treadmill running differs from outdoor running in terms of body mechanics. You'll never look at that moving belt the same way again!
[02:59] Why Treadmills Can Improve Your Form
Treadmills might actually help you run with better form. Coach Valerie explains how the controlled environment of a treadmill can help you maintain proper posture and timing.
[04:22] The Great Outdoors: It's All About the Fall
We dive into why outdoor running feels different. Spoiler alert - it's all about that forward fall! Coach Valerie breaks down how your body's forward momentum is the real MVP in outdoor running.
[05:04] Can You Train Effectively on a Treadmill?
Coach Valerie confirms you can absolutely train effectively on a treadmill. But there's a catch - you'll want to incorporate some "fall drills" off the treadmill to get the full running experience.
[05:51] The Curved Treadmill Revolution
Coach Valerie introduces us to the world of curved, non-motorized treadmills. This isn't your average gym equipment!
[08:10] The Magic of Controlled Fall on a Curved Treadmill
We get a vivid description of running on a curved treadmill - It's the closest you can get to outdoor running while staying indoors!
[09:14] Quick Tip for Regular Treadmill Users
Don't have access to a fancy curved treadmill? No worries! Coach Valerie shares a pro tip: set your regular treadmill to a 1% incline. Small change, big impact!
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on Apple Podcasts! We’re on Spotify as well!
Links to check out
-- https://www.runrx.fit/
-- FREE 30 day reboot on YouTube by RunRX https://www.youtube.com/playlist?list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re
-- Follow us on Facebook https://www.facebook.com/runrxfit/ and Instagram https://www.instagram.com/runrx/
-- Have questions? Email us at support@runrx.fit
-- Subscribe to Our YouTube Channel: https://www.youtube.com/@RunRX
Tune in and learn the secret skill of running to transform your stride and banish pain for good.
Timestamps of big takeaways
[00:22] Running is More Than Just One Foot in Front of the Other
We kick things off by challenging the common notion that running is simply about moving your feet. Coach Caroline introduces the idea that running, like tennis or golf, is actually a skill that can be learned and improved.
[01:43] The Science Behind Efficient Running
Coach Valerie drops some knowledge bombs about the biomechanics of running. Did you know that average runners spend up to eight times longer on the ground than necessary? That extra ground time could be holding you back.
[02:49] The Natural Blueprint for Running
Remember when you were a kid and running felt effortless? We dive into why that natural ability is still within you, and how you can tap into it to become a more efficient runner.
[04:21] Why "Pick Up Your Feet" Isn't Enough
We've all heard coaches yell "pick up your feet!" But is that really helpful advice? We break down why simply telling runners to move faster misses the mark, and what you should focus on instead.
[06:06] The Problem with "Putting One Foot in Front of the Other"
The classic advice of "putting one foot in front of the other" might actually be hurting your running form. And, it could lead to injuries!
[07:20] Overcoming Mental Barriers to Improving Your Form
So many runners resist the idea of changing their form. But, you can break through those mental blocks to become a better, more efficient runner.
[09:09] The Power of Gait Analysis
Curious about what's really going on with your running form? A gait analysis can reveal issues you might not even realize you have.
[11:08] One Correction to Rule Them All
There's often one key correction that can address multiple running issues.
[12:10] Join Our Community of Runners
Join the RunRX community! Whether you're just starting out or looking to take your running to the next level, we've got resources to help you run pain-free and enjoy every step.
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on Apple Podcasts! We’re on Spotify as well!
Links to check out
-- https://www.runrx.fit/
-- FREE 30 day reboot on YouTube by RunRX https://www.youtube.com/playlist?list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re
-- Follow us on Facebook https://www.facebook.com/runrxfit/ and Instagram https://www.instagram.com/runrx/
-- Have questions? Email us at support@runrx.fit
-- Subscribe to Our YouTube Channel: https://www.youtube.com/@RunRX
In this episode, we share tips on how to optimize your training using heart rate intervals, especially if you carry extra weight.
Timestamps of big takeaways
[00:21] Heart Rate in Running for Heavier Folks
Coach Caroline introduces the topic of heart rate training for heavier runners.
[01:09] Heart Rate Training for Heavier Runners
Coach Valerie explains why heart rate gets higher for shorter intervals, especially for those who are overweight or just starting out.
[02:06] Short Intervals and Recovery
If you let your heart rate get high during short running intervals, recovery between efforts is important.
[03:34] Benefits of This Training Approach
This training method of short intervals and recovery leads to improved conditioning and efficiency over time.
[04:23] Avoid Strict Time Intervals
Rather than adhering to strict time intervals, listen to your body.
[05:51] Frequency of Training
Coach Valerie recommends training every other day rather than daily.
[06:54] Focus on Efficient Movement
Quality over quantity in running practice is your best bet for training without pain (and less risk of injury!).
[08:10] Learning to Run vs. Just Moving
Stopping to recover is more beneficial for learning to run than continuously walking.
[10:11] Mindset Shift in Training
We recommend you change your mindset about constant movement during training.
[11:21] Interval Training > Constant Training
Interval training can make running more enjoyable and effective.
[13:02] Applying Interval Training to Race Scenarios
Here the coaches talk about how interval training prepares runners for varying paces during races.
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on Apple Podcasts! We’re on Spotify as well!
Links to check out
-- https://www.runrx.fit/
-- FREE 30 day reboot on YouTube by RunRX https://www.youtube.com/playlist?list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re
-- Follow us on Facebook https://www.facebook.com/runrxfit/ and Instagram https://www.instagram.com/runrx/
-- Have questions? Email us at support@runrx.fit
-- Subscribe to Our YouTube Channel: https://www.youtube.com/@RunRX
Discover how letting go of control and focusing on just two simple actions can transform your running, making it more efficient and pain-free.
Timestamps of big takeaways
[00:22] Introduction and Topic Setting
- Coach Caroline introduces the topic of a runner’s tendency to over-control their movements
[01:23] Discussing Runners' Control Issues
- Coach Valerie explains the control issues common among runners and how it creates tension
[02:23] RunRX Zoom Sessions and Relaxation Challenges
- We share a little about the RunRX Zoom sessions and the difficulty runners face in relaxing
[03:03] Muscle Action and Relaxation
- Coach Valerie explains the basic muscle actions and the importance of focusing on one action at a time
[03:41] Letting Go of Ground Contact
- Releasing from the ground is important, but we understand the mental challenges involved with letting go
[04:29] Student Realization on Controlling Less
- We share a story a student's breakthrough in understanding the need to control less while running
[05:28] Focusing on Essential Actions
- Focusing only on essential actions (pulling foot and holding body) can improve running
[06:10] Mindset and Body Movement Connection
- Mental limitations manifest in physical movement
[07:32] Simplifying Running Focus
- There is simplicity in focusing only on pulling the foot up and maintaining body alignment
[08:15] Paralympics Inspiration
- Coach Valerie discusses Paralympic athletes to illustrate the importance of adapting to limitations
[09:19] Approaching Movement with a Positive Mindset
- You should approach running with a focus on abilities rather than limitations
[10:38] Closing Thoughts and Call to Action
- Coach Caroline summarizes the main points of this episode and invites listeners to learn more about RunRX
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on Apple Podcasts! We’re on Spotify as well!
Links to check out
-- https://www.runrx.fit/
-- FREE 30 day reboot on YouTube by RunRX https://www.youtube.com/playlist?list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re
-- Follow us on Facebook https://www.facebook.com/runrxfit/ and Instagram https://www.instagram.com/runrx/
-- Have questions? Email us at support@runrx.fit
-- Subscribe to Our YouTube Channel: https://www.youtube.com/@RunRX
Discover why popular cross-training trends might be misguided and learn RunRX's holistic approach to improving your running performance without risking injury.
Timestamps of big takeaways
[00:22] Discussion of Running Trends
- Coach Caroline introduces the topic, mentioning trends from ChatGPT about strengthening key muscles and cross-training
[02:00] Coach Valerie's Perspective on Cross-Training
- Coach Valerie discusses the importance of varied movements and the origins of cross-training for runners
[03:41] Caution on Extreme Cross-Training
- Coach Valerie warns against extreme forms of cross-training (i.e. hot yoga)
[04:14] Importance of Proper Form and Guidance
- Improper form in any exercise, including running and strength training comes with risk
[06:13] Historical Context of Body Part Training
- Coaches Caroline and Valerie discuss the history of body part-specific training and its limitations
[07:25] Full Body Approach to Training
- Full-body training for runners, starting with bodyweight exercises is critical for the overall health of a runner
[08:16] Misconceptions About Muscle Activation in Running
- Muscles work together in running - this challenges the idea of isolating specific muscle groups
[09:37] Case Study: Pilates Instructor's Running Form
- Coach Valerie shares an anecdote about a Pilates instructor with core strength but incorrect running posture
[10:59] The RunRX Approach
- We believe in skill, strength, and self-care - consider it our holistic approach to improving running performance
[11:54] Check out the RunRX Resources
- Head to RunRX's YouTube channel and check out our reboot program
[13:12] Individual Runner Concerns
- RunRX tailors advice to individual runner issues - here we use an example of a runner with tight calves
[14:29] Closing Thoughts on Holistic Approach
- Remember - the whole body works together in running. Feel free to reach out if you have additional questions
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on Apple Podcasts! We’re on Spotify as well!
Links to check out
-- https://www.runrx.fit/
-- FREE 30 day reboot on YouTube by RunRX https://www.youtube.com/playlist?list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re
-- Follow us on Facebook https://www.facebook.com/runrxfit/ and Instagram https://www.instagram.com/runrx/
-- Have questions? Email us at support@runrx.fit
-- Subscribe to Our YouTube Channel: https://www.youtube.com/@RunRX
Tune in as we debate embracing discomfort vs. eliminating unnecessary struggle for better performance and being able to enjoy running.
Timestamps of big takeaways
[00:22] Introduction and Nike Ad Discussion
-
Coach Caroline introduces the topic, describing a Nike ad showing runners in the rain
-
The ad's tagline "Winning isn't comfortable" which prompts our discussion
[01:33] Coach Valerie's Perspective on Discomfort and Progress
-
Coach Valerie interprets the ad's message as being willing to get uncomfortable to progress
-
She also discusses the evolution of Nike's marketing from "Just Do It" to emphasizing harder effort
[03:01] Trends in Running Training
- Coach Valerie notes a shift from lower zone training back to higher intensity and intervals
[05:01] Travis Mannion Foundation 9/11 Run Event
- Coach Valerie describes a recent event where participants intentionally made running more challenging
[07:56] Observations on Runner Effort and Struggle
- There’s a difference between front-of-pack runners and those struggling. We need to encourage runners without adding pressure
[09:30] The Appeal of Running Despite Difficulty
- Coach Valerie explains to non-runners why people continue to run despite the challenge. There’s a sense of accomplishment and desire for improvement
[10:34] RunRX Method and Reducing Unnecessary Struggle
- The coaches chat about the concept of "unloading" unnecessary tension and effort in running. There’s a stark contrast between purposeful training discomfort and unnecessary struggle
[12:12] Reframing Running Difficulty
- Running can be cardiovascularly challenging without being physically painful. Running efficiently can be as enjoyable as dancing
[14:08] Closing Thoughts
- Efficient movement can make running enjoyable, even in challenging conditions. We’d love to have you work with us to see for yourself that running can be fun and pain free.
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on Apple Podcasts! We’re on Spotify as well!
Links to check out
-- https://www.runrx.fit/
-- FREE 30 day reboot on YouTube by RunRX https://www.youtube.com/playlist?list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re
-- Follow us on Facebook https://www.facebook.com/runrxfit/ and Instagram https://www.instagram.com/runrx/
-- Have questions? Email us at support@runrx.fit
-- Subscribe to Our YouTube Channel: https://www.youtube.com/@RunRX
Uncover how the Pose Method simplifies running technique, challenging traditions to improve your performance.
Timestamps of big takeaways
[00:49] Introduction to the Skip Drill
Coach Valerie introduces the concept of a skip drill and its purpose in running training.
[01:59] Purpose of Running Drills
Why runners do drills: to feel proper running form, build strength, and improve muscle-tendon elasticity
[03:32] Elasticity in Running
Springiness and muscle elasticity is critical for running. It’s a lot like the natural motion of skipping
[03:58] Pose Method Approach to Drills
Coach Valerie discusses how the Pose Method uses traditional track and field drills but teaches them with specific intent
[04:40] Pose Method's Unique Approach to Drills
The Pose Method is different from traditional track and field approaches
[07:09] Focus on Pulling Action
Focusing solely on pulling your foot up from the ground in running, rather than worrying about specific muscle groups is important to run pain free
[08:04] Common Mistakes in Running Form
Coach Valerie addresses common running issues like knee pain and the importance of proper muscle activation
[10:08] Personal Experience with Pose Method
Coach Valerie shares her personal journey of learning the Pose Method
[13:17] Simplifying Running Technique
The Pose Method simplifies running technique by focusing on fewer, more essential elements
[14:24] Comparison with Other Sports
Other sports incorporate running drills, contrasting with the typical approach in endurance running
[16:47] Lack of Standardized Running Form
Coach Caroline highlights the absence of a universally accepted standard for running form
[17:11] Importance of Movement Standards
Coach Valerie draws parallels with other sports (like CrossFit) that have clear standards for movements. There’s a serious need for similar standards in running
[20:25] Mindset in Seeking New Techniques
Coach Caroline addresses the mental aspects of why runners might look for new drills or techniques, encouraging self-reflection on motivation and goals
[21:05] Reach Out with Questions!
We’d love to answer questions and give more helpful info, so please reach out if you want to learn more about running pain free!
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on Apple Podcasts! We’re on Spotify as well!
Links to check out
-- https://www.runrx.fit/
-- FREE 30 day reboot on YouTube by RunRX https://www.youtube.com/playlist?list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re
-- Follow us on Facebook https://www.facebook.com/runrxfit/ and Instagram https://www.instagram.com/runrx/
-- Have questions? Email us at support@runrx.fit
-- Subscribe to Our YouTube Channel: https://www.youtube.com/@RunRX
Do "super shoes" really give runners an edge? Or is the key to success is developing your own "super foot?" Find out in this episode!
Timestamps of big takeaways
[00:23] The Super Shoe Question
Let’s talk about whether or not super shoes will allow more people to break records and win medals.
[02:06] Benefits and Limitations of Super Shoes
Super shoes may provide benefits for faster runners. But, injury rates are still the same. That’s why the proper running technique matters more than shoe technology
[03:25] Evolution of Running Shoe Technology
Even with the progression from motion control shoes to minimalist and now super shoes, the shoes you wear can't correct running form
[05:13] The "Super Foot" Concept
What the heck is a "super foot," and why is it better than relying solely on super shoes?
Spoiler alert - proper running form can maximize the benefits of any shoe, including super shoes
[07:00] Transitioning to Minimalist Shoes
Coach Valerie shares her advice on how to transition from cushioned shoes to minimalist footwear. To avoid injury, this should be a gradual transition
[09:10] Closing Thoughts
Developing muscle elasticity and training your body to wear a minimalist shoe - both are possible. Keep listening to our podcast and visit our website to learn more about running pain free
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on Apple Podcasts! We’re on Spotify as well!
Links to check out
-- https://www.runrx.fit/
-- FREE 30 day reboot on YouTube by RunRX https://www.youtube.com/playlist?list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re
-- Follow us on Facebook https://www.facebook.com/runrxfit/ and Instagram https://www.instagram.com/runrx/
-- Have questions? Email us at support@runrx.fit
-- Subscribe to Our YouTube Channel: https://www.youtube.com/@RunRX
Tune in and learn how your upper body might be the secret to revolutionizing your running form and performance.
Timestamps of big takeaways
[00:22] A Robot That Runs?
What's next, Alexa doing our workouts?
We kick things off with a fascinating discussion about a running robot that's got us thinking about how we teach the Pose method and RunRX.
[02:11] From Aerobics Instructor to Pose Method Coach
Ever wonder how your coaches got their start? Coach Valerie takes us on a trip down memory lane of her journey from uncoordinated aerobics instructor to Pose method expert.
[04:14] The Secret Role of Your Arms in Running
Here, we unpack a crucial insight: your arms aren't just for show when you run.
[05:49] The Great Arm-Holding Experiment
Remember when you were a kid and tried to follow instructions too literally? Coach Valerie confesses to spending years running with her arms held stiffly by her sides.
[06:25] The Widespread Problem of "Stuck" Upper Bodies
Ever feel like you're running stiffly? You're not alone!
[07:11] It's Not About Swinging Your Arms
We dive into a crucial distinction that could transform your running. Learn why forcing arm movements isn't the answer, and how to tap into your body's natural rhythm.
[09:19] You Can't Just Say "Relax"
Frustrated by vague advice to just "relax" while running? We feel you! Discover why that approach doesn't cut it and how we've developed specific drills to help you truly release tension.
[09:54] The Case of The Arm Circle Avoider
We share a humorous and enlightening anecdote about a stubborn member who hated arm circles. His story illustrates why we sometimes need to do the exercises we dislike the most!
[11:29] Where Your Hip Pain Might Be Coming From
Think you've got your injury all figured out? Think again! We share a mind-blowing insight about how seemingly unrelated body parts can cause your running woes.
[12:01] Evolving Our Teaching Methods
We're revamping our famous running style quiz. Even if you've taken it before, you'll want to give the new version a try for fresh insights into your running.
[13:20] We Can Help With Your Running Journey
We’d love for you to join our membership community. Whether you're a newbie or a returning member, join us as we explore the world of running pain free.
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on Apple Podcasts! We’re on Spotify as well!
Links to check out
-- https://www.runrx.fit/
-- FREE 30 day reboot on YouTube by RunRX https://www.youtube.com/playlist?list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re
-- Follow us on Facebook https://www.facebook.com/runrxfit/ and Instagram https://www.instagram.com/runrx/
-- Have questions? Email us at support@runrx.fit
-- Subscribe to Our YouTube Channel: https://www.youtube.com/@RunRX
Discover how elite runners and top shoe brands are proving our running techniques right, and learn to run faster and safer at any age.
Timestamps of big takeaways
[00:52] The Myth of Running on Clouds
We kick things off by debunking the popular marketing claim of running shoes feeling like "running on clouds."
[03:38] Debunking Elite Runner Myths
Ever heard that elite runners hit the ground harder? Here, you'll discover why more cushioning isn't always better and how gravity, not ground force, is the key to acceleration in running.
[05:53] The Truth About Ground Contact in Running
Coach Valerie breaks down the science of how your foot should ideally interact with the ground during running.
[07:28] Nike's Surprising Olympic Shoe Design
We dive into Nike's latest innovation for Olympic runners - and it might surprise you!
[08:45] Nike's Minimalist Approach to Olympic Spikes
Nike's surprising "minimalist" approach to their latest Olympic running spikes reinforces our teachings about the importance of a stable footbed and proper foot placement.
[11:55] The Evolution of Running Knowledge
Coach Valerie shares how running instruction has changed over the decades. You'll see why understanding the science behind running can lead to major improvements in your own form and enjoyment of the sport.
[14:03] The Value of Sprinter-Inspired Drills
Learn why we incorporate sprinter-style drills into our training for all runners, regardless of their speed or experience level.
[15:23] Harnessing Your Body's Natural Abilities
You can work with gravity, physics, and your body's natural elasticity to become a more efficient runner.
[16:22] A Success Story: Finding the "Flying Feeling"
We share an inspiring anecdote about a 72-year-old runner who discovered the joy of efficient running.
[18:00] Wrap-up and Invitation
We close the episode by inviting you to check out the RunRX membership and share the podcast with your running buddies.
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on Apple Podcasts! We’re on Spotify as well!
Links to check out
-- https://www.runrx.fit/
-- FREE 30 day reboot on YouTube by RunRX https://www.youtube.com/playlist?list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re
-- Follow us on Facebook https://www.facebook.com/runrxfit/ and Instagram https://www.instagram.com/runrx/
-- Have questions? Email us at support@runrx.fit
-- Subscribe to Our YouTube Channel: https://www.youtube.com/@RunRX
Is your mindset good enough to go for the gold? Join us as we explore the mindset of an olympic athlete.
Timestamps of big takeaways
[00:21] Setting the Olympic Scene
We kick things off by diving into the world of Olympic athletes and the unexpected challenges they face. You'll hear about triathletes struggling with water conditions and a half marathon mishap that left runners short of their goal.
[03:29] Preparing for the Unexpected
Coach Valerie drops some wisdom on how to tackle those "what if" scenarios during training. We explore the added pressure of modern tech on runners and why it's crucial to mentally prepare for potential hiccups in your race day plans.
[05:47] The Olympian Mindset
We share the story of Grant Fisher's bronze medal win in the 10k and how his fearless attitude played a crucial role. You'll also hear about Simone Biles and the importance of prioritizing mental health in sports.
[07:49] The Weight of Expectations
We share a powerful story about a triathlete who was putting immense pressure on herself. You'll learn how sometimes our own expectations can be our biggest hurdle.
[10:08] Olympic Comebacks and Perseverance
Get inspired by the story of an Olympian who went from 4th place to bronze medalist in just four years.
[12:24] The Power of Positive Self-Talk
Buckle up for an intense story about a marathon runner's quest for a Boston qualifying time. We take you through the last grueling 10k, showcasing different coaching techniques and the vital role of self-talk when you hit the wall.
[14:10] The Two-Second Victory
You won't want to miss this nail-biting account of a runner who qualified for Boston by just two seconds!
[15:12] Beyond the Finish Line
We wrap things up with some critical advice on what happens after you cross that finish line. Whether you're an Olympian or a weekend warrior, we discuss the importance of savoring your achievements and planning for the future without losing sight of your current success.
[17:23] Teaser for Upcoming Content
We're cooking up some exciting new concepts to help runners like you stay pain-free, so make sure you're subscribed to this podcast!
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on Apple Podcasts! We’re on Spotify as well!
Links to check out
-- https://www.runrx.fit/
-- FREE 30 day reboot on YouTube by RunRX https://www.youtube.com/playlist?list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re
-- Follow us on Facebook https://www.facebook.com/runrxfit/ and Instagram https://www.instagram.com/runrx/
-- Have questions? Email us at support@runrx.fit
-- Subscribe to Our YouTube Channel: https://www.youtube.com/@RunRX
What does Olympic sprinter training have to do with everyday runner techniques? Tune in and find out!
Timestamps of big takeaways
[00:22] Let’s Talk About the Olympics
Coach Caroline opens the episode chatting about the Olympics in Paris and the running events
[01:24] Evolution of Running Training
Coach Valerie discusses the historical separation between sprinters and distance runners
[02:01] Dr. Romanoff's Background
Dr. Romanoff was a high jumper, and we share his approach to coaching runners
[03:51] RunRX Training Philosophy
RunRX trains runners like sprinters. We believe in comprehensive training
[05:20] The RunRX Immersion Program
Tune in here for a detailed breakdown of the immersion program for new runners joining RunRX
[07:31] Impact of Running
Running is the highest impact solo sport. Our training is designed to help you run pain free
[09:39] Olympic Training Comparison
Here we discuss the Netflix documentary "Sprint" and compare it to Olympic athlete training
[10:47] Importance of Balanced Training
Warm-ups, self-care, and varied training beyond just running miles are all critical for balance
[12:19] We’re a Wealth of Knowledge!
Check out the RunRX website, our resources below, and join our membership!
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on Apple Podcasts! We’re on Spotify as well!
Links to check out
-- https://www.runrx.fit/
-- FREE 30 day reboot on YouTube by RunRX https://www.youtube.com/playlist?list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re
-- Follow us on Facebook https://www.facebook.com/runrxfit/ and Instagram https://www.instagram.com/runrx/
-- Have questions? Email us at support@runrx.fit
-- Subscribe to Our YouTube Channel: https://www.youtube.com/@RunRX
Tune in as we discuss the transformative power of being open to learning. It might just help you run pain free!
Timestamps of big takeaways
Introduction and Personal Update
[00:22] Coach Valerie shares about getting two new English bulldogs
Being Open to Learning
[01:34] Injured runners come to RunRX all the time, but it’s critical that when you come to us, that you’re open to learning
The RunRX Zoom Classes
[02:13] Here you will learn about our Zoom classes and how we work on running drills and movement
Progress and Perception
[03:24] Coach Valerie explains how long-term members are now feeling the "lightness" in their running
The Learning Process Analogy
[04:25] Let’s compare the RunRX process to a movie montage!
Overcoming Initial Challenges
[04:59] It’s normal to feel awkward and frustrated when first learning
Ask Questions and Be Coachable
[05:51] You need to be willing to ask questions and shouldn’t be afraid to seek help
One-on-One Support
[06:37] We share an example of how we provided individual support to a struggling member
Group vs. Individual Coaching
[08:11] Group settings can be beneficial, but there is individual support when needed
Check-ins and Progress
[09:24] Weekly check-ins contribute to progression
Long-term Benefits
[10:18] Long-term members continue to benefit from the RunRX program
Join RunRX!
[11:41] We invite you to join RunRX so you can run pain free!
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on Apple Podcasts! We’re on Spotify as well!
Links to check out
-- https://www.runrx.fit/
-- FREE 30 day reboot on YouTube by RunRX https://www.youtube.com/playlist?list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re
-- Follow us on Facebook https://www.facebook.com/runrxfit/ and Instagram https://www.instagram.com/runrx/
-- Have questions? Email us at support@runrx.fit
-- Subscribe to Our YouTube Channel: https://www.youtube.com/@RunRX
Unlock the secret of the RunRX triangle to revolutionize your running form, boost efficiency, and find balance at any age.
Timestamps of big takeaways
[00:45] Introduction and Inspiration
Coach Caroline introduces the concept of triangles symbolizing balance, inspired by a podcast about the Supreme Court.
[02:07] The RunRX Triangle Explained
Coach Valerie explains the RunRX triangle concept, with skill, strength, and self-care forming the three points.
[02:43] Pose-Fall-Pull Method
The pose-fall-pull method is another triangle concept in running technique.
[03:28] Balance in Running Technique
Here you will learn how the triangle concept applies to achieving balance in running form.
[04:39] Addressing Common Misconceptions
Coaches Caroline and Valerie discuss how the triangle concept helps address misconceptions about running injuries and form.
[06:04] The Importance of Awareness in Running
Coach Valerie emphasizes the significance of awareness in improving running technique.
[07:15] Improvement at Any Age
The RunRX program helped a 72-year-old runner see improvements after just two weeks of applying the triangle concept.
[08:43] Balancing the Running Triangle
Understanding and balancing the triangle leads to improved running efficiency.
[09:49] Correct Running Form
There is a correct way to run, despite individual differences.
[12:52] Closing Thoughts and Invitation
Coaches Caroline and Valerie wrap up the discussion and invite you to reach out or join the RunRX program for more personalized guidance.
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on Apple Podcasts! We’re on Spotify as well!
Links to check out
-- https://www.runrx.fit/
-- FREE 30 day reboot on YouTube by RunRX https://www.youtube.com/playlist?list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re
-- Follow us on Facebook https://www.facebook.com/runrxfit/ and Instagram https://www.instagram.com/runrx/
-- Have questions? Email us at support@runrx.fit
-- Subscribe to Our YouTube Channel: https://www.youtube.com/@RunRX
Discover how to turn your running streaks into powerful tools for progress, not obsession, and learn to balance your goals with real life.
Timestamps of big takeaways
[00:24] Introduction to the Topic
Coach Caroline introduces the concept of streaks and challenges, using her personal experience with a mind training app.
[02:01] The Downside of Streaks
Coach Caroline discusses the potential negative impact of breaking a long streak.
[03:17] Coach's Perspective on Challenges and Streaks
Coach Valerie shares her thoughts on how to approach challenges and streaks as a coach.
[04:06] Setting Attainable Goals
Setting realistic and attainable goals for challenges is critical if you hope to be successful in achieving what you want.
[05:25] Balancing Challenges with Real Life
Coach Valerie talks about the need to balance challenge goals with real-life commitments.
[07:24] Creating Meaningful Challenges
Set challenges that are not just about streaks but about progress and performance.
[09:11] When to Intervene as a Coach
Coach Caroline asks about when a coach should step in if a challenge becomes unhealthy.
[10:02] The Importance of Balance in Challenges
Coach Valerie emphasizes the need for balance and measurable progress in challenges.
[12:10] AMA Invitation
We invite you to reach out with questions. We’d love to answer them in a future episode. And, we invite you to join RunRX to learn first hand how to run pain free!
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on Apple Podcasts! We’re on Spotify as well!
Links to check out
-- https://www.runrx.fit/
-- FREE 30 day reboot on YouTube by RunRX https://www.youtube.com/playlist?list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re
-- Follow us on Facebook https://www.facebook.com/runrxfit/ and Instagram https://www.instagram.com/runrx/
-- Have questions? Email us at support@runrx.fit
-- Subscribe to Our YouTube Channel: https://www.youtube.com/@RunRX
Let’s talk about older athletes. Can you teach an older athlete how to run pain free? Tune in for our candid chat!
Timestamps of big takeaways
Let’s Chat About Working with Older Runners
[00:22] - Coach Caroline introduces the topic of working with runners that are over 60 years old.
The Importance of Warm-up and Self-care for Older Athletes
[01:37] - Older athletes need more warm-up and self-care.
Benefits of Muscle Elasticity for Older Runners
[03:21] - Elasticity can help reduce joint pain in older runners.
Success Story of an Older Runner
[04:11] - Here we chat about a runner in his sixties with severe arthritis who improved his running through the RunRX program.
Openness to Learning in Older Runners
[05:32] - Older runners are often more open to learning new techniques. Take a lesson from this younger athletes!
Success Story of an 85-year-old Runner
[06:02] - Coach Valerie shares a story about an 85-year-old runner achieving a sub-10-minute mile.
Addressing Skepticism About Learning to Run
[08:13] - Here we chat about how to approach runners who are skeptical about needing to learn proper running technique.
Efficiency and Injury Prevention in Running
[09:22] - Coach Valerie explains the focus on efficiency and injury prevention in the RunRX teaching method.
Success Story from a Recent Clinic
[0:11] - We share a story about an older runner who rediscovered the joy of running without knee pain.
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on Apple Podcasts! We’re on Spotify as well!
Links to check out
-- https://www.runrx.fit/
-- FREE 30 day reboot on YouTube by RunRX https://www.youtube.com/playlist?list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re
-- Follow us on Facebook https://www.facebook.com/runrxfit/ and Instagram https://www.instagram.com/runrx/
-- Have questions? Email us at support@runrx.fit
-- Subscribe to Our YouTube Channel: https://www.youtube.com/@RunRX
Hot take! Regular chiropractic or massage appointments aren't enough to replace daily self-care. Tune in and find out why.
Timestamps of big takeaways
Let’s Talk About Chiropractic and Massage Appointments
[00:22] - Coach Caroline introduces the question about whether regular chiropractic or massage appointments can replace self-care routines.
The Importance of Daily Self-Care
[01:18] - Coach Valerie emphasizes that while professional treatments are beneficial, they don't replace the need for daily self-care work.
Challenges with Patient Compliance
[02:10] - Here we chat about a physical therapist's study on patient memory and compliance with at-home exercises.
[03:14] - Coach Valerie shares her personal experience with chiropractic care and discusses how people often rely on adjustments without addressing underlying issues.
The Role of Chiropractic and Physical Therapy
[03:54] - Coach Valerie explains the ideal use of chiropractic and physical therapy as preventative and maintenance tools rather than recurring problem-solvers.
[04:47] - Coach Valerie had a good working relationship with physical therapists and chiropractors for a while, and it afforded her a great opportunity to learn from them.
Addressing Root Causes of Pain
[06:20] - Many issues stem from posture and movement patterns rather than just isolated injuries.
The Importance of Understanding Running Mechanics
[09:01] - Physical therapists can benefit from understanding running mechanics, particularly the Pose Method.
[09:31] - Healthcare providers could better help runners by analyzing their running pose rather than just focusing on the area of pain.
Misconceptions About Strength and Muscle Activation
[10:06] - There are a lot of misconceptions about muscle weakness and activation. That’s why the proper movement patterns are so important.
[10:59] - The RunRX approach addresses things like “weak hamstrings” differently than traditional approaches, and that’s how we help people run pain free.
Join RunRX!
[12:00] - Tune in here for information on how listeners can join the RunRX membership and work with Coach Valerie.
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on Apple Podcasts! We’re on Spotify as well!
Links to check out
-- https://www.runrx.fit/
-- FREE 30 day reboot on YouTube by RunRX https://www.youtube.com/playlist?list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re
-- Follow us on Facebook https://www.facebook.com/runrxfit/ and Instagram https://www.instagram.com/runrx/
-- Have questions? Email us at support@runrx.fit
-- Subscribe to Our YouTube Channel: https://www.youtube.com/@RunRX
This episode can help you improve both your Pickleball and running game. Tune in and learn more!
Timestamps of big takeaways
[00:22] Introduction
Coach Caroline introduces the topic of Pickleball and what happens when you take a break from exercising
[01:04] The Importance of Side-to-Side Movement
Coach Valerie discusses her experience playing pickleball after a two-week break and the soreness she felt in her calves.
Side-to-side movements, which are not common in running, are crucial for overall fitness and to avoid muscle fatigue.
[03:39] Fitness vs. Muscle Fatigue
Coach Valerie explains that muscle fatigue is not necessarily related to fitness level, but rather to the specific movements one performs regularly.
She gives an example of hiking in Utah and feeling different muscles being activated due to the change in activity and altitude.
[05:10] Identifying the Source of Soreness or Pain
Instead of just blaming running, when runners experience soreness or pain, Coach Valerie asks for a video and inquires about other activities that may be causing the discomfort.
[06:39] The Difference Between Soreness and Injury
Coach Valerie discusses the soreness that often occurs after attending a running clinic where participants learn new movements and techniques.
It’s important to distinguish between soreness and injury. Stretches and warm-up exercises may also help you recover from soreness.
[09:52] The Value of Online Resources
Providing online resources, such as videos is important to help runners remember the techniques and advice given during clinics and to address common concerns like calf soreness. That’s why working with us is so valuable. We give you everything you need to run pain free.
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on Apple Podcasts! We’re on Spotify as well!
Links to check out
-- https://www.runrx.fit/
-- FREE 30 day reboot on YouTube by RunRX https://www.youtube.com/playlist?list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re
-- Follow us on Facebook https://www.facebook.com/runrxfit/ and Instagram https://www.instagram.com/runrx/
-- Have questions? Email us at support@runrx.fit
-- Subscribe to Our YouTube Channel: https://www.youtube.com/@RunRX
Is your ego killing the joy of running? Listen and learn what to do about it.
Timestamps of big takeaways
[00:22] Introduction
Coach Caroline introduces the topic of numbers, ego, and how people feel they need to hit certain numbers in running.
[01:13] The Obsession with Numbers in Exercise
Coach Valerie discusses how people have always been fixated on numbers in exercise, whether it's sets, reps, miles, or heart rate zones.
Most people work better with perceived exertion rather than relying on gadgets and data.
[03:51] The Challenge of "Easy" Runs and Zone 2
The concept of an "easy run" or staying in "Zone 2" can be confusing and challenging for runners, especially beginners.
Instead of focusing on arbitrary goals like heart rate or pace, RunRX teaches the skill of running and emphasizes cadence.
[06:24] Setting Attainable Goals and Letting Go of Ego
It's important to set attainable goals and understand that it takes time to improve as a runner.
Runners should focus on running by feel and look at their watch data afterward, rather than letting the data dictate their run.
[09:43] Not Everything Is Easy
Accepting that not everything will be easy and being willing to push through discomfort is crucial for progress.
[11:42] Balancing Intensity and Recovery
There needs to be a balance between high-intensity workouts and recovery runs, with variation in training.
Endurance athletes often struggle with pushing themselves and going to "the pain cave" during interval sessions.
[14:24] Finding the "Free Fall" in Running
Letting go of tension and finding the "free fall" feeling in running can be exhilarating and help runners break through mental barriers.
[16:00] Your Body is Capable of So Much
Allowing the body to show what it's capable of, rather than being constrained by numbers, is key to enjoyable and successful running.
[17:42] RunRX Can Bring Back Joy in Running
We analyze running form and movement through video check-ins, providing individualized feedback and assignments.
[21:55] We Can Help Wherever You’re At
RunRX helps members improve their movement efficiency and reach their goals.
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on Apple Podcasts! We’re on Spotify as well!
Links to check out
-- https://www.runrx.fit/
-- FREE 30 day reboot on YouTube by RunRX https://www.youtube.com/playlist?list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re
-- Have questions? Email us at support@runrx.fit
We never make a “to don’t” list before doing an activity. Tune in and learn why we focus on what you should be doing to run pain free.
Timestamps of big takeaways
[00:22] Introduction
- Coach Caroline introduces the topic of focusing on "dos" instead of "don'ts"
[00:36] Giving Runners Actionable Tasks
-
Coach Valerie explains the importance of giving runners specific tasks to improve their movement, such as "pull your foot up" or "hold your body up"
-
Focusing on what to do leads to better movement and a better run
[02:06] The Problem with "Don'ts"
-
Coach Caroline discusses how constantly telling yourself not to do something can lead to you doing that very thing
-
The language used is important, and focusing on "dos" is more effective than "don'ts"
[04:37] Building a New Movement Pattern
-
When runners start thinking about their movement while running, it's a sign that their body and mind are working together
-
Developing a new movement pattern takes time and consistency
[07:20] Returning to Natural Running
-
Working on relearning proper running form helps runners go back to the basics and their body's natural movement
-
Limitations in range of motion and mobility can lead to different movement patterns over time
[08:23] The Process of Learning a New Movement
-
Runners may question the simplicity of the drills and exercises, but focusing on the "dos" and trusting the process leads to improvement
-
Having a coach provides accountability and guidance throughout the learning process
[10:20] Soreness vs. Pain
-
As runners adjust to new movement patterns, they may experience soreness in different areas of the body
-
There’s a difference between soreness from using new muscles and pain that needs to be addressed
[13:29] The Benefits of Coaching
-
Even for runners who have tried various methods to address pain, working with a RunRX coach for just one month can be highly effective in changing movement patterns
-
We provide guidance, support, and a gradual approach to learning new movements
[15:19] Join the RunRX Membership!
-
Join the Run Rx membership if you are experiencing pain or feel like you are not meant to be a runner
-
Learn about the various membership options available at https://www.runrx.fit/
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on Apple Podcasts! We’re on Spotify as well!
Links to check out
-- https://www.runrx.fit/
-- Follow us on Facebook https://www.facebook.com/runrxfit/ and Instagram https://www.instagram.com/runrx/
-- Have questions? Email us at support@runrx.fit
-- Subscribe to Our YouTube Channel: https://www.youtube.com/@RunRX
Why are we telling you to train with your arms over your head? Learn the correlation between this and running pain free in this episode!
Timestamps of big takeaways
[00:41] Importance of Posture and Head Position
-
Poor posture, especially the head moving forward, can affect overall balance and movement
-
The head is the heaviest part of the body, and the body is always trying to balance it
[02:08] Lack of Overhead Pressing in Typical Runner Strength Training
-
Many runners focus on bench press, push-ups, rows, and pull-downs but rarely do overhead pressing exercises
-
Using a lightweight tool like a broomstick or PVC pipe can help improve shoulder mobility and strength
[03:49] Consequences of Poor Posture and Lack of Mobility
-
Starting to work on upper body alignment early on can make a significant difference later in life
-
Poor posture can lead to issues like the "dowager's hump" in women, where calcium deposits try to strengthen weak muscles
[06:21] Importance of Consistency and Daily Practice
-
Incorporating short, daily exercises can help develop the ability to hold the head in proper alignment
-
Consistent practice of exercises like arm circles and glute walks can improve overall movement
[07:40] Benefits of Proper Alignment in Running
-
Runners who achieve good alignment often report feeling the "fall" and improved running sensations
-
Many runners mistakenly attribute issues to tight hips, weak glutes, or other areas, but alignment plays a significant role
[10:23] Introducing Overhead Work and Unweighting Concept
-
Coach Valerie shares her experience with incorporating overhead weight training and its impact on her running form
-
Let’s talk about unweighting and the importance of training in the position specific to the movement (e.g., standing vs. planking)
[12:03] Developing Full Body Strength and Efficiency
-
Pressing overhead using lightweight tools helps develop a sense of balance and strengthens the upper body
-
Improved overhead strength and head position can enhance overall feelings of walking, standing, and moving better
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on Apple Podcasts! We’re on Spotify as well!
Links to check out
-- https://www.runrx.fit/
-- FREE 30 day reboot on YouTube by RunRX https://www.youtube.com/playlist?list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re
-- Follow us on Facebook https://www.facebook.com/runrxfit/ and Instagram https://www.instagram.com/runrx/
-- Have questions? Email us at support@runrx.fit
-- Subscribe to Our YouTube Channel: https://www.youtube.com/@RunRX
What are the makings of a REAL runner? Tune in now and find out!
Timestamps of big takeaways
[00:04] - Introduction and Boston Marathon Discussion
-
Coach Caroline introduces the topic of the Boston Marathon, curtailing the number of runners allowed, especially charity runners and slower runners.
-
Coach Valerie discusses the increasing popularity of marathons, and how the Boston marathon is making qualifying even more competitive.
[03:22] Defining a "Real Runner"
-
Coach Valerie talks about the early days of marathons when everyone tried to run the whole way, before run-walking became more accepted.
-
The coaches discuss whether marathons should require qualifying times like Boston and whether or not that's fair to slower runners.
-
Coach Valerie emphasizes that if you run, you're a runner, regardless of pace or distance. Let’s be honest - the term "real runner" is considered condescending.
[09:33] Accommodating All Runners in Marathons
-
The coaches address the question of whether slower runners should be allowed to take up spots in marathons.
-
They discuss the logistical challenges of supporting runners who may take 12 hours to finish a marathon, like road closures and city resources.
-
Trail runs are a great alternative that accommodates slower paces and longer times.
[11:50] The Joy and Journey of Running
-
Coach Valerie encourages new runners to focus on enjoying running first before jumping into marathons. Focus on gradually building up distance instead of trying to go all in all at once.
-
Finding joy in running is so important. This is especially true for slower runners who spend more time on the course.
[13:42] Training for a 5K to Reset and Improve
-
The coaches discuss a member who wants to reset her training by focusing on a 5K instead of longer distances.
-
Coach Valerie shares her experience training for a 5K, and how it helped her improve her speed and running efficiency.
-
Training for a 5K is a great way to let go of tension. This can lead to breakthroughs in running performance.
[17:55] The Transformative Power of Proper Running Form
-
The coaches discuss how their training program helps runners connect with proper form while running.
-
Coach Valerie shares her own transformative experience of truly falling and feeling like a kid again.
-
Regardless of pace, learning to run efficiently is key to enjoying running and achieving goals.
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on Apple Podcasts! We’re on Spotify as well!
Links to check out
-- https://www.runrx.fit/
-- FREE 30 day reboot on YouTube by RunRX https://www.youtube.com/playlist?list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re
-- Have questions? Email us at support@runrx.fit
-- Subscribe to Our YouTube Channel: https://www.youtube.com/@RunRX
If you’re thinking about triathlon training, and want to do it pain free, you need to listen to this episode. Tune in now!
Timestamps of big takeaways
[00:22] Introduction to Pose Method for Triathlons
- The Pose Method® of Triathlon Techniques is the best book, even for non-triathletes.
[01:16] Coach Valerie's Personal Experience with Triathlons
- Coach Valerie shares her experience of getting into triathlons and training for the Danskin Triathlon in Austin.
[02:06] Importance of Learning the Correct Position
- Coach Valerie emphasizes the importance of learning the correct position or "pose" for each movement in triathlon (swimming, biking, running).
[04:25] Working with Dr. Romanov and Olympic Teams
- Coach Valerie discusses her experience working with Dr. Romanov, the creator of the Pose Method, and how he worked with Olympic teams from Mexico, England, and America.
[05:45] Benefits of Pose Method Drills for All Skill Levels
- Coach Valerie highlights the benefits of Pose Method drills for swimmers and cyclists of all skill levels, from beginners to seasoned athletes.
[06:58] RunRX Triathlon Training Approach
- Coach Caroline and Coach Valerie discuss the RunRX triathlon training approach, which focuses on movement efficiency and incorporates skill work alongside regular training sessions.
[07:36] Membership and Training Plan Options
- Coach Caroline shares about the $99/month membership, and the availability of training plans for those interested in triathlon training with RunRX.
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on Apple Podcasts! We’re on Spotify as well!
Links to check out
-- https://www.runrx.fit/
-- FREE 30 day reboot on YouTube by RunRX https://www.youtube.com/playlist?list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re
-- Follow us on Facebook https://www.facebook.com/runrxfit/ and Instagram https://www.instagram.com/runrx/
-- Have questions? Email us at support@runrx.fit
-- Subscribe to Our YouTube Channel: https://www.youtube.com/@RunRX
Considering a Hyrox event and need Hyrox Training? If we’re speaking Greek to you, tune in now to find out what all the hype is about!
Timestamps of big takeaways
[00:46] Introduction to Hyrox
- Coach Valerie explains what Hyrox is: a race run event with 8 kilometers of running and 8 stations with various exercises like ski machine, rowing, burpee broad jumps, lunges, wall balls, and farmer carry.
[01:41] Valerie's Decision to Participate in Hyrox
-
Coach Valerie shares her decision to participate in Hyrox after watching a friend compete and being asked by a 62-year-old woman she trains.
-
Valerie believes that participating in Hyrox will help her better understand and train others for the event.
[03:13] Diverse Group Training for Hyrox
-
Coach Valerie mentions that she has women in their 30s, 40s, 50s, and 60s joining her in training for Hyrox.
-
She emphasizes that regardless of age, everyone can follow the same training plan and movement patterns, even if their speeds differ.
[04:18] Importance of Running in Hyrox
-
With 8 kilometers of running in Hyrox, Coach Valerie stresses the importance of being comfortable with the running aspect of the event.
-
She hopes to spread the message that people of all age categories can do this event safely with less chance of injury while still enjoying the running experience.
[06:00] Hyrox Appeals to Older Women
- Coach Valerie notes that many older women are getting into Hyrox because they love the competition and the opportunity to work hard without feeling like they might hurt themselves.
[06:28] RunRX YouTube Channel to Feature Hyrox Training and More
- The RunRX YouTube channel will document and feature the Hyrox training, showcasing how the same movements can be performed by people of different ages and in various settings, such as home gyms. It will also feature a bunch of other things we’re trying out so you can see what we are up to. From pickleball to triathlons, we’re going to share a bunch more over there.
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on Apple Podcasts! We’re on Spotify as well!
Links to check out
-- https://www.runrx.fit/
-- FREE 30 day reboot on YouTube by RunRX https://www.youtube.com/playlist?list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re
-- Follow us on Facebook https://www.facebook.com/runrxfit/ and Instagram https://www.instagram.com/runrx/
-- Have questions? Email us at support@runrx.fit
-- Subscribe to Our YouTube Channel: https://www.youtube.com/@RunRX
Is it a myth that you can’t run anymore if you’re in menopause? What about after menopause? Tune in as our coaches bust some myths about menopause and running!
Timestamps of big takeaways
[00:22] Myths about Menopause and Running
- Coaches Valerie and Caroline introduce the topic of myths about menopause and running.
[01:07] Myth 1: Exercise, Especially Running, is Too Hard for Menopausal Women
-
Coach Valerie explains why the idea that running is too hard for menopausal women is false.
-
She emphasizes that women should continue running and being active during menopause to maintain bone and joint health.
[03:57] Myth 2: Running Worsens Osteoporosis in Menopausal Women
-
Coach Valerie discusses osteoporosis and how running can help maintain bone density.
-
She stresses that running is a natural movement and that pain during running is often due to inefficient movement, not the act of running itself.
[06:25] Importance of Movement and Proper Technique
-
Coaches Valerie and Caroline discuss the importance of movement and working on minimizing impact to prevent worsening osteoporosis.
-
Coach Valerie emphasizes the benefits of running when done with proper technique and strength training.
[09:31] Myth 3: Menopausal Women Won't See Fitness Gains Due to Hormonal Changes
-
Coach Caroline asks if menopausal women can still see fitness gains despite hormonal changes.
-
Coach Valerie states that women can manage their fitness and weight during menopause by adjusting their diet and exercise routines.
-
She provides examples of older women achieving impressive marathon times, proving that fitness gains are possible at any age.
[13:16] Maintaining Fitness as You Age
-
Coach Valerie discusses the importance of balancing strength training, endurance work, mobility, and recovery to maintain fitness as you age.
-
Coach Caroline wraps up the episode by encouraging listeners to seek help with their movement, regardless of their age, by visiting our website.
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on Apple Podcasts! We’re on Spotify as well!
Links to check out
-- https://www.runrx.fit/
-- FREE 30 day reboot on YouTube by RunRX https://www.youtube.com/playlist?list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re
-- Follow us on Facebook https://www.facebook.com/runrxfit/ and Instagram https://www.instagram.com/runrx/
-- Have questions? Email us at support@runrx.fit
-- Subscribe to Our YouTube Channel: https://www.youtube.com/@RunRX
Discover how personalized coaching and attention to alignment can help you overcome setbacks and improve your running, even if you've taken a break from training.
Timestamps of big takeaways
[01:05] Importance of the First Month Foundation
The first month immersion provides runners with the foundation they need. Even if runners take a break, they still have the basics when they return.
[01:50] Creating Your Own Perception as an Adult
Adults tend to think they're doing movements correctly based on their own perception. Coaches need to ensure runners are actually doing the movements properly when they return.
[03:56] Holding Your Line - Alignment and Posture
Many returning runners struggle with maintaining proper alignment and posture. Issues often stem from muscular imbalances, such as between glutes, hip flexors and lower back.
[04:54] Body Weight Affects Running Form
Proper posture is crucial for balancing body weight while running. Runners can end up chasing their own body weight if posture is off.
[06:04] Gender Differences in Posture Issues
Women tend to lean backwards in their posture, while men tend to lean forward. These issues often arise from daily habits like working at a computer.
[09:48] Connecting the Body from Toe to Shoulder
The body is interconnected - tension in the big toe can affect the shoulder and arch. Standing with your knees locked can negatively impact joints and your running form.
[11:59] Customizing Coaching Within the Program Structure
Our coaching program is customized to each runner's needs through check-ins and feedback. We provide specific advice and exercises based on each runner's form and issues, while still maintaining the overall program structure.
[13:49] We’d Love for You to Join RunRX
Our coaching calls are all recorded and you can listen later. Then, you can come back to them and listen again. We will meet you where you are, and help you run pain free. We hope you will join us!
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on Apple Podcasts! We’re on Spotify as well!
Links to check out
-- https://www.runrx.fit/
-- FREE 30 day reboot on YouTube by RunRX https://www.youtube.com/playlist?list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re
-- Follow us on Facebook https://www.facebook.com/runrxfit/ and Instagram https://www.instagram.com/runrx/
-- Have questions? Email us at support@runrx.fit
-- Subscribe to Our YouTube Channel: https://www.youtube.com/@RunRX
Let’s talk about the difference between running with conditions vs running with injuries. The RunRX coaches share some valuable insights on how to run pain free in this can’t miss episode!
Timestamps of big takeaways
[00:04] Running with Arthritis
Coach Caroline introduces the topic of helping runners with arthritis.
[01:46] Difference Between Conditions and Injuries
Coach Valerie explains the difference between osteoarthritis (a condition) and compartment syndrome (an injury caused by inefficient movement).
[02:23] Pose Method of Running
Coach Valerie discusses the Pose method of running, which reduces stress on the knees by 53% and is used by the US military to prevent running injuries.
[05:39] Helping Runners with Conditions
Coach Valerie, who has osteoarthritis herself, emphasizes the importance of working on mobility and range of motion to keep moving better, even with a condition like arthritis.
[06:24] Analyzing and Improving Running Form
Coach Valerie analyzes a runner's gait and identifies areas for improvement, such as reducing ground contact time to minimize impact on the knees.
[09:15] Relearning Movement Patterns
For those with injuries, RunRX recommends starting with static drills to relearn proper movement patterns before returning to running.
[14:53] The Process of Changing Running Form
Changing running form is a gradual process that involves both physical and mental adjustments, typically taking 2-3 months of consistent practice.
[15:24] Adapting to New Movement Patterns
Coach Valerie discusses the initial awkwardness and stubbornness runners may feel when learning new movement patterns, as they have to change their perception of a familiar action.
[19:02] The RunRX Method
While the RunRX method is based on the Pose method, it incorporates her own coaching style, cues, and strength training programs.
[22:07] Coach Valerie's Experience with the Pose Method
Coach Valerie shares her personal history with the Pose method, which she discovered in 1999 and has been teaching and evolving ever since.
[26:04] Helping Runners Achieve Pain-Free Running
The coaches emphasize their commitment to helping runners achieve pain-free running, as long as the runners are willing to put in the practice and be coachable.
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on Apple Podcasts! We’re on Spotify as well!
Links to check out
“Running skill development can reduce impact on knees by up to 50% (Arendse, 2004) and running technique is an important component of running economy and performance (Folland, 2017).” From Pose Method
2017 study - https://pubmed.ncbi.nlm.nih.gov/28263283/
2004 study - https://pubmed.ncbi.nlm.nih.gov/14767250/
-- https://www.runrx.fit/
-- FREE 30 day reboot on YouTube by RunRX https://www.youtube.com/playlist?list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re
-- Have questions? Email us at support@runrx.fit
Discover how to optimize your diet and hydration for peak running performance and recovery, as the RunRX coaches share insights from their own experiences and the latest sports nutrition research.
Timestamps of big takeaways
[0:22] What to Eat Before and After a Run
- Coach Caroline introduces the topic of what to eat before and after a run for optimal performance and recovery
[02:05] Individual Nutrition Needs
-
Coach Valerie emphasizes that nutrition needs are highly individual past the basic elements of running form
-
The coaches discuss their experiences trying different nutrition approaches like carbo-loading, paleo, and keto for running performance rather than weight loss
-
Coach Caroline shares how different runners have varying results with pre-run foods
[05:47] Testing What Works for You
-
The coaches advise testing and retesting to see what nutrition approach works best for each runner
-
Most people have enough stored energy for runs under a half marathon without extra fueling
-
Loading up on hydration, protein or carbs right before running often leads to problems
[08:47] Changes in Sports Nutrition Knowledge
-
Coach Valerie reflects on the evolution of exercise physiology and sports nutrition understanding since the 1990s
-
The coaches discuss the introduction of engineered sports nutrition products like the PowerBar and share a professor’s recommendation to eat Snickers instead for a more balanced fuel source
[11:32] Fueling Differences Between Road and Trail Running
-
Coach Caroline shares her experience with different fueling options and the needs in trail running vs road running
-
Coach Valerie shares her experience testing a fat-adapted low-carb approach vs. a high-carb approach during a 50k trail race
[16:34] Wrapping Up with Our Key Takeaways
-
Finding the foods that make you feel your best while running and being consistent with them in training and racing is key
-
The coaches can provide guidance on fueling, hydration and weight management as part of the holistic RunRx coaching approach, but we do not prescribe specific diets
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on Apple Podcasts! We’re on Spotify as well!
Links to check out
-- https://www.runrx.fit/
-- FREE 30 day reboot on YouTube by RunRX https://www.youtube.com/playlist?list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re
-- Follow us on Facebook https://www.facebook.com/runrxfit/ and Instagram https://www.instagram.com/runrx/
-- Have questions? Email us at support@runrx.fit
-- Subscribe to Our YouTube Channel: https://www.youtube.com/@RunRX
Want to know the best stretches for runners? If you answered yes, you need this episode!
Timestamps of big takeaways
[00:56] Motion vs Flexibility
-
Runners benefit from some muscle tension, but should focus on having good range of motion in all joints
-
Examples of common stretches like hanging feet off a curb or pulling leg back to quad
-
Sitting on feet is a more efficient alternative to pulling leg back
[02:33] Dynamic vs. Static Stretching
-
Dynamic stretching involves movement, taking muscles and joints through their range of motion
-
Examples include seated hip openers, opposite hand to opposite leg, and arm circles
-
Static stretching involves holding stretches
-
A mix of dynamic and static stretching can be used depending on whether it's before or after a run
-
Consistency and hitting all major muscle groups is key
[05:30] Upper Body Tension and Lower Body Pain
-
Many runners focus on stretching the area of pain, like the calves, but the source may be elsewhere
-
Tightness in the shoulders can affect alignment and cause issues in the calves and feet
-
Proper alignment involves ears over shoulders, over hips, over lifted ankle
-
Relaxing the shoulders and maintaining balance can alleviate calf pain
[08:15] A Holistic Approach is Important
-
Coach Valerie talks about a time when she got really bad shin splints and the evolution of treatment from ice to stretching, strengthening, and skill work
-
A coach and community can help identify root causes of pain and provide tools for long-term progress
[11:26] The Effects of Proper Alignment
-
The principles taught for running can improve standing, sitting, and walking posture
-
RunRX offers a holistic "prescription" for pain-free running through their membership and annual clinic
-
There are multiple ways to work with RunRX and see improvement in running
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on Apple Podcasts! We’re on Spotify as well!
Links to check out
-- https://www.runrx.fit/
-- FREE 30 day reboot on YouTube by RunRX https://www.youtube.com/playlist?list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re
-- Follow us on Facebook https://www.facebook.com/runrxfit/ and Instagram https://www.instagram.com/runrx/
-- Have questions? Email us at support@runrx.fit
-- Subscribe to Our YouTube Channel: https://www.youtube.com/@RunRX
Tune in and discover the power of a supportive running community. Conquer injuries, perfect your form, and reignite your passion for the journey!
Timestamps of big takeaways
[00:22] A Run Generator?
- Caroline shares a funny story about mistaking "run generator" on her calendar for an AI-generated running workout, when it actually referred to running their gas generator
[02:21] Changes to RunRX Membership Structure
-
The membership is now available month-to-month without a long-term commitment
-
This change has been working well, with people staying for multiple months. They understand it takes time to learn
[03:20] Benefits of Going Back to Basics with New Members
-
New and experienced members learn together in Zoom calls
-
Returning to fundamentals helps experienced runners gain new insights
-
Learning a new movement connects brain cells and requires ongoing practice, not just a one-time lesson
[08:21] The RunRX Coaching Approach
-
Many members have never had a running coach before
-
The program provides skill work, strength training, self-care, and a supportive community
-
Coaches provide feedback, corrections, and accountability through check-ins, Facebook, email, and Zoom
[13:40] Upcoming RunRX clinic in June 2024
-
The intensive 2-day clinic allows for hands-on learning and repetition
-
Participants practice efficient running form, self-care, and strength exercises
-
Live gait analysis lets runners see their improvement and that of others
-
The clinic is beneficial for both new and existing members
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on Apple Podcasts! We’re on Spotify as well!
Links to check out
-- https://www.runrx.fit/
-- FREE 30 day reboot on YouTube by RunRX https://www.youtube.com/playlist?list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re
-- Follow us on Facebook https://www.facebook.com/runrxfit/ and Instagram https://www.instagram.com/runrx/
-- Have questions? Email us at support@runrx.fit
-- Subscribe to Our YouTube Channel: https://www.youtube.com/@RunRX
How do you craft the perfect training plan? Tune in and learn how to build endurance the right way in this must-listen episode of The RunRX Podcast.
Timestamps of big takeaways
Components of a Good Training Plan
[01:31] Coach Valerie outlines the components of a good training plan, including three days of running, a long run, interval training, strength training, self-care, injury prevention, and a recovery day.
Training Plan Duration
[02:27] Coach Caroline asks about the appropriate duration of a training plan based on the runner's goals.
[02:46] Coach Valerie explains that the duration depends on the runner's starting point and provides examples for 5K, 10K, half marathon, and marathon plans.
Building Endurance
[04:21] Coach Caroline asks about the variance in the time ranges provided in the training plans.
[05:28] Coach Valerie explains that the focus should be on practicing the correct movement rather than the duration, and this approach helps build endurance.
Run-Walk Intervals
[07:57] Mixing up run-walk intervals helps your mind avoid anticipating breaks.
[08:50] It's okay to take breaks and not to beat yourself up if you need to walk during a run.
Breathing While Running
[09:57] Coach Valerie mentions the "up 2 3" method, which incorporates breathing into the running rhythm.
[10:42] She shares a meme that emphasizes the importance of practicing running rather than practicing breathing.
Up 2 3 Method and Counting Pulls
[11:55] Coach Caroline explains how she uses the "up 2 3" method and counts pulls to refocus her mind during challenging runs.
Free Training Plan
[13:35] Visit the RunRX website or social media channels to access a free training plan. Whether you’re a beginner, returning to running, or recovering from an injury - we can help.
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on Apple Podcasts! We’re on Spotify as well!
Links to check out
-- https://www.runrx.fit/
-- FREE 30 day reboot on YouTube by RunRX https://www.youtube.com/playlist?list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re
-- Follow us on Facebook https://www.facebook.com/runrxfit/ and Instagram https://www.instagram.com/runrx/
-- Have questions? Email us at support@runrx.fit
-- Subscribe to Our YouTube Channel: https://www.youtube.com/@RunRX
Can cross-training supercharge your running performance and keep injuries at bay? Tune in and find out!
Timestamps of big takeaways
Benefits of Cross-Training
[01:17] There is a common misconception of cross-training as just another cardio session. But, it can include strength training.
Strength Training for Running
[02:46] Strength training for running is about getting strong enough to hold and balance one's body weight, which is crucial for peak running performance.
[03:55] Strength training plans RunRX has developed can be done in conjunction with running because they focus on body weight exercises rather than heavy lifting.
Bodyweight Exercises
[05:31] Bodyweight exercises are sufficient for most runners, but RunRX does offer options for adding dumbbells or barbells for those who want to add more strength work.
Core Strength Movements
[06:16] Coach Caroline asks about the core strength movements they recommend, such as toe touches and plank pulls.
[07:29] Coach Valerie explains that RunRX focuses on exercises that work the whole body and mimic the coordination needed for running, such as shoulder taps, toe taps, and glute bridges.
Coordination in Running
[08:05] Coordination in running is critical and the RunRX exercises we recommend help develop this skill.
Caution with Cross Training
[09:31] Use caution when trying new, strenuous activities on cross-training days, as they may lead to soreness that could be mistaken for running-related pain.
[10:36] Cross-training should be a supplement to the main running training and many daily activities can count as cross-training.
Joining the RunRX Membership
[12:17] We invite you to join the RunRX membership for access to our training plans, gait analysis, and support for various running goals.
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on Apple Podcasts! We’re on Spotify as well!
Links to check out
-- https://www.runrx.fit/
-- FREE 30 day reboot on YouTube by RunRX https://www.youtube.com/playlist?list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re
-- Follow us on Facebook https://www.facebook.com/runrxfit/ and Instagram https://www.instagram.com/runrx/
-- Have questions? Email us at support@runrx.fit
-- Subscribe to Our YouTube Channel: https://www.youtube.com/@RunRX
Trying to pick out new running shoes? Listen to this episode before you do!
Timestamps of big takeaways
Neutral vs. Stability vs. Motion Control Shoes
[01:12] Coach Valerie discusses the different types of running shoes and emphasizes that comfort is the most important factor.
[02:21] She explains the idea behind motion control and stability shoes, and why they may not be the best choice for runners.
[04:17] Coach Valerie talks about the problems with gait analysis and how shoes shouldn't control foot movement.
Proper Running Technique
[05:16] Having a loose and free ankle while running is critical. The foot should land neutrally on the ground.
[07:33] The focus should be on the correct movement of pulling the foot, rather than foot strike and impact.
Minimalist vs. Cushioned Shoes
[08:25] There should be a balance between having enough cushion for comfort and protection, but not so much that it disconnects the runner from the ground.
[09:03] We recommend trying to go as minimalist as your foot will allow.
Trail Running vs. Road Running
[10:15] Running is running, regardless of the surface, but Coach Valerie acknowledges that trail running may require shoes with more protection, such as a rock plate.
Proper Shoe Fit
[13:08] Being able to move and wiggle the toes inside the shoe is important. You don’t want to feel constricted.
[13:37] Coach Valerie emphasizes the importance of trying on shoes, with or without socks, to ensure a proper fit and comfort. If possible, walk around in the store to make sure they feel right.
[14:17] One reason the shoe needs to fit well is to avoid sliding around, which can cause blisters.
Blisters and Running Technique
[15:03] Blisters often come from chafing and can be a sign that the runner's foot is moving forward or back too much, indicating a need to focus on pulling. However, other causes of blisters can be weird stitching in the shoe or wet and bunched-up socks.
[15:36] Blisters during downhill or trail running can be caused by the foot coming out in front and sliding in the shoe.
Wet Conditions and Shoe Integrity
[16:40] Wet shoes or socks can lose their integrity and cause sliding - again, this can lead to blisters.
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on Apple Podcasts! We’re on Spotify as well!
Links to check out
-- https://www.runrx.fit/
-- FREE 30 day reboot on YouTube by RunRX https://www.youtube.com/playlist?list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re
-- Follow us on Facebook https://www.facebook.com/runrxfit/ and Instagram https://www.instagram.com/runrx/
-- Have questions? Email us at support@runrx.fit
-- Subscribe to Our YouTube Channel: https://www.youtube.com/@RunRX
Interested in learning how to improve running speed/endurance? We’ve got you covered!
In this episode, Coaches Valerie and Caroline explain how interval training, hill repeats, proper running form, and overcoming mental barriers can help runners improve their speed and endurance.
Timestamps of big takeaways
How to Improve Running Speed and Endurance
[00:50] Interval training allows you to work the body at a higher level and then rest. Long runs help you build endurance. Coach Caroline asks how this works within the RunRX teachings?
The Benefits of Varied Training for Runners - Interval training and speed workouts
[01:25] Varied training like intervals is key for improvement. Intervals build strength and speed with intense effort followed by rest. Long runs alone won't make you faster. Coaches should first teach mechanics, then proper acceleration.
How Do I Extend My Stride?
[03:35] Running faster is about learning to use gravity by falling forward at a higher angle. This allows runners to tap into more existing speed potential in a controlled way. It also helps them do hill and interval sessions correctly to get faster without injury.
Overcoming Mental and Physical Barriers
[05:50] Many runners hold themselves back mentally and physically without realizing it. Understanding how to use gravity and let go enables runners to control speed on downhills versus feeling scared.
Coaching for Proper Form and Movement
[08:48] Video analysis and coaching helps identify inefficient movement patterns.
Starting with short practice sessions to feel proper form is more beneficial than trying to immediately run long distances.
Refining running form and movement frees runners from overcompensation and injuries.
Applying Lessons to Trail Running
[09:27] Two runners in their 50s learned efficient uphill and downhill form. Using hill training to improve strength and speed, they overcame previous injuries and age concerns to excel at trail running.
Rebuilding Excitement and Performance
[13:49] Correcting form deficiencies gives runners hope and excitement again. Achieving efficient movement for even 10 steps at a time builds confidence to continue improving.
Proper form enables runners to rebuild performance regardless of age or previous limitations.
[15:45] RunRx offers customized gait analyses, coaching calls, training plans, and an online community. Our flexible membership model meets runners where they are currently at.
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on Apple Podcasts! We’re on Spotify as well!
Links to check out
-- https://www.runrx.fit/
-- FREE 30 day reboot on YouTube by RunRX https://www.youtube.com/playlist?list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re
-- Follow us on Facebook https://www.facebook.com/runrxfit/ and Instagram https://www.instagram.com/runrx/
-- Have questions? Email us at support@runrx.fit
Want to know how to prevent running injuries? This is the episode for you!
In it you’ll learn the RunRX top tips for preventing running injuries. We’re talking about proper warm-ups, cool-downs, gradually increasing mileage, strength training, and focusing on the 3 primary running mechanics.
Timestamps of big takeaways
How to Prevent Running Injuries
[00:21] Coach Caroline introduces the topic of preventing running injuries, which is the #1 question runners look up on search engines. She outlines the 3 main tips: proper warm-up/cool-down, gradual mileage increase, and strength training.
Importance of Proper Warm-up and Cool-down Routines
[01:30] Warm-ups and cool-downs mentally and physically prepare your body for running and help prevent injuries. RunRX recommends simple 3-4 minute routines before and after runs.
Remembering to Warm Up When Injured
[04:01] The irony is that people remember to warm up when injured, but often forget when healthy. Consistency regardless of whether or not you’re injured is critical to both prevent AND heal injuries!
Cool Downs Help Your Body Recover
[05:12] Cool downs are important to realign the body after using a lot of elasticity while running. Cool downs should include light strength training to aid recovery.
Better Late Than Never for Cool Downs
[08:59] Are late cool downs still beneficial? Yes! Sprinkling in mobility throughout the day may be even better than cramming it all after a run.
Gradual Increase in Mileage and Intensity
[11:09] You don’t wanna overdo anything!
[11:45] Coach Valerie recommends focusing on movement quality rather than distance/time when coming back from injury. Slowly increase mileage by blending running, walking, drills if pain-free.
Introducing The RunRx Restart Program
[13:48] The new 4-week Restart program on YouTube goes back to the foundations of running mechanics, warm-ups, strength and self-care for beginners or returning from injury.
Our program is all about incorporating strength training and flexibility exercises into the routine so that you can run pain free.
3 Running Mechanics
[14:05] The RunRx approach simplifies running mechanics into 3 elements - pose, fall, pull. This gives runners specific cues to focus on.
Proper Alignment and Posture While Running
[15:23] Proper alignment and posture while running are important. Hip lifts and glute bridges help strengthen muscles for this.
Simplifying the Running Routine
[17:35] Having a simple "to do" list versus just going for a run aimlessly makes running more enjoyable.
Advice for Beginners and Returning Runners
[18:34] The RunRX Restart program is perfect for beginners or those returning from injury who want to restart running properly.
Want a taste? Check out our YouTube channel and the 30 day reboot playlist below!
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on Apple Podcasts! We’re on Spotify as well!
Links to check out
-- https://www.runrx.fit/
-- FREE 30 day reboot on YouTube by RunRX https://www.youtube.com/playlist?list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re
-- Have questions? Email us at support@runrx.fit
In this episode, Coaches Caroline and Valerie dish on the contradictory running advice in magazines, introduce their 4-week RunRX Reboot for resilient running, and share tips for maintaining joy on the roads while avoiding injury.
Timestamps of big takeaways
The Problem with Running Magazine Advice
[00:36] Running magazines often give contradictory advice, like improving your stride in one article and saying not to overthink running form in another. These are just some of the mixed messages runners receive.
The Fear of Losing Running Joy
[01:09] New clients often fear training will replace running joy with constant drills and exercises. She aims to enhance joy through balanced training.
The Need for Consistent Baseline Exercises
[02:09] Doing a consistent minimum of mobility, strength, and skill exercises helps keep the body resilient for running vs. spending hours on them.
The Risk of Overdoing It With Training
[03:40] Some runners may overdo new training like yoga or reboot exercises due to their high-volume mindset. Moderation is key.
Introducing the 4-Week RunRX Reboot
[04:18] Coach Valerie introduces the 4-week RunRX Reboot program focused on foundation running skills. Each week builds on the last.
The Focus on Efficiency Over Volume
[05:31] The reboot aims to develop efficient form vs. spending extensive time on exercises. Consistency matters more than duration.
Appealing to the Runner's Mindset
[06:20] The reboot is structured to appeal to the runner's mindset, with attainable consistency rather than hours of exercises.
Teaching 20+ Years of Running Resilience
[07:59] The key exercises in the reboot distill 20+ years of teaching running resilience. They counter reliance on shoes alone.
Overview of the Reboot Launch
[10:21] Coach Caroline provides an overview of the reboot launch in early February with video, print, phone and other formats. Take our quiz and get on our mailing list! https://runrx.fit/quiz
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on Apple Podcasts! We’re on Spotify as well!
Links to check out
-- Take our quiz and get on our mailing list! https://runrx.fit/quiz
-- https://www.runrx.fit/
-- Follow us on Facebook https://www.facebook.com/runrxfit/ and Instagram https://www.instagram.com/runrx/
-- Have questions? Email us at support@runrx.fit
-- Subscribe to Our YouTube Channel: https://www.youtube.com/@RunRX
At the risk of sounding like a Tom Cruise movie quote, if you feel the need for speed, you should rush to tune into this episode of the RunRX Podcast!
Timestamps of big takeaways
Speeding to the Finish Line
[00:34] Coach Valerie discusses the quote about "the need for speed" that caught her attention. It highlighted the benefits of speed work beyond just VO2 max.
Importance of Speed Work
[01:11] The benefits of speed work for running economy, form, muscle recruitment, and communication between the brain and muscles. However, there is a misunderstanding that speed work is only for performance.
Introducing Speed Through Drills
[03:19] RunRX introduces speed work through short distance drills. We have runners try sprinting in place or for 3-5 strides to get the feeling of running fast without worrying about distance.
Giving Yourself Permission
[05:05] Coach Caroline talks about giving yourself permission to try speed work without pressure. You can experiment with "letting go" and falling during a run like driving in an empty parking lot.
Overcoming Intimidation of Speed Work
[06:29] Coach Valerie talks about being intimidated by speed work as a new runner. She had no experience with tracks or stopwatches. The drills help introduce speed without that intimidation factor.
Training at Your Base Speed First
[08:14] Training your base with strength before speed work is important for success. The muscles, body and brain all need to be ready before sprinting or increasing volume. The drills help prepare the mind and body for the speed when it’s time to introduce it into your running regimen.
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on Apple Podcasts! We’re on Spotify as well!
Links to check out
-- https://www.runrx.fit/
-- FREE 30 day reboot on YouTube by RunRX https://www.youtube.com/playlist?list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re
-- Follow us on Facebook https://www.facebook.com/runrxfit/ and Instagram https://www.instagram.com/runrx/
-- Have questions? Email us at support@runrx.fit
-- Subscribe to Our YouTube Channel: https://www.youtube.com/@RunRX
Why don't Coaches Caroline and Valerie race anymore? Tune into this episode to find out!
Timestamps of big takeaways
Why The RunRX Coaches Don't Race Anymore
[00:45] Coach Valerie explains that as a coach, it's hard to properly train yourself while also training others. After 17 years of racing and coaching, she transitioned to just coaching so she could focus on her members.
Different Types of Members
[01:30] Coach Valerie explains they have members recovering from injury, currently injured, as well as those not racing who just want to run consistently. The membership accommodates all of these different needs.
[03:35] Coach Caroline shares that she didn't enjoy the logistics of racing - waking up early, driving, parking, etc. The motivation to run became less about the race itself.
Keeping Motivated Without Races
[04:48] - Coach Valerie says they provide training plans for members whether they are injured, not racing, or just recently signed up for a race. Having a plan and community keeps you motivated.
Accountability and Community
[06:25] - Consistency in training is key even if you're not prepping for a race. Coach Valerie emphasizes staying "race ready" through a balance of running, strength, and skills work.
Accountability to yourself and the community support helps members achieve their goals and stick with the program.
How The Membership Works
[06:58] - At RunRX, we meet you where you are and help you progress to your goals pain-free through proper form, strength training, etc. You don't have to be an experienced runner.
[07:41] One of the biggest reasons our members stay with us is the accountability. You’re note alone in your training.
Where to Find us Online
[08:30] We’re on Facebook, Instagram and YouTube. Just look for RunRX, And, if you would like to work with us, we’d love to have you!
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on Apple Podcasts! We’re on Spotify as well!
Links to check out
-- https://www.runrx.fit/
-- FREE 30 day reboot on YouTube by RunRX https://www.youtube.com/playlist?list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re
-- Follow us on Facebook https://www.facebook.com/runrxfit/ and Instagram https://www.instagram.com/runrx/
-- Have questions? Email us at support@runrx.fit
-- Subscribe to Our YouTube Channel: https://www.youtube.com/@RunRX
Want to learn how to run faster without overexertion? You need this episode! Tune in now.
Timestamps of big takeaways
Differentiating Hard Running vs. Speed Running
[00:36] There is a difference between running hard and running fast. Many runners push too much effort trying to go faster rather than improving efficiency.
Teaching Proper Running Efficiency
[02:13] We teach runners proper technique so running feels easier and they can go faster without overexertion. This involves drills to get comfortable with new movements.
Letting Yourself Fall vs. Running Hard
[04:43] Coach Valerie elaborates on "letting yourself fall" vs. running hard. She explains good form allows lighter leg turnover at faster speeds.
Elite Runners Make It Look Effortless
[06:30] Elite runners appear relaxed even at fast speeds because they hold good form. This shows running fast does not require overly hard exertion.
Improving Efficiency Leads to Faster Times
[08:08] Once runners learn efficient movement patterns, they can then push for faster paces and longer distances. The tools are there to improve performance.
Membership for Ongoing Coaching
[09:58] Listeners can work with Coach Valerie and Coach Caroline through flexible membership options. This allows ongoing coaching for continued progress.
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on Apple Podcasts! We’re on Spotify as well!
Links to check out
-- https://www.runrx.fit/
-- FREE 30 day reboot on YouTube by RunRX https://www.youtube.com/playlist?list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re
-- Follow us on Facebook https://www.facebook.com/runrxfit/ and Instagram https://www.instagram.com/runrx/
-- Have questions? Email us at support@runrx.fit
-- Subscribe to Our YouTube Channel: https://www.youtube.com/@RunRX
In this episode we discuss training techniques to help runners over 50 regain strength, improve movement patterns, and achieve new personal bests through virtual coaching and an immersive approach.
Timestamps of big takeaways
Mindset of Running After 50
[00:22] Coaches Caroline and Valerie discuss the mindset of running after age 50. They share a story about one of their runners who is over 50 and has regained strength and posture through their training program.
Over 50 Runner Regains Speed and Sets New Goals
[03:44] Coach Valerie shares how our 50+ runner worked on alignment and efficiency to get back to racing pain-free. She now has the confidence to push her performance and set new age-group goals.
Immersion Training for Injury Recovery
[05:38] The "immersion" training that RunRx uses helps runners recover from injury by improving movement patterns.
Virtual Coaching on Weekly Zooms
[08:27] The coaches describe how the weekly Zoom calls allow for virtual coaching and individual attention even in a small group setting. Coach Valerie is able to watch and give feedback to each runner individually.
Group Environment Provides Additional Learning
[11:09] Being in the group zoom environment allows runners to learn from listening to coach Valerie as well as the other participants. The community aspect is beneficial.
Membership Options for Ongoing Support
[12:46] There are membership options, including just doing the immersion for a month or staying on for ongoing coaching. We encourage runners to stay for at least 3 months to create a habit that will create consistency in your training.
Connect Through Email Without Social Media
[15:56] Runners can connect with us via email if you’re not comfortable with being on social media. Questions and videos can be sent directly to us.
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on Apple Podcasts! We’re on Spotify as well!
Links to check out
-- https://www.runrx.fit/
-- FREE 30 day reboot on YouTube by RunRX https://www.youtube.com/playlist?list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re
-- Follow us on Facebook https://www.facebook.com/runrxfit/ and Instagram https://www.instagram.com/runrx/
-- Have questions? Email us at support@runrx.fit
-- Subscribe to Our YouTube Channel: https://www.youtube.com/@RunRX
Coaches Valerie and Caroline discuss how RunRx drills can help pickleball players improve their game and decrease injury risk through developing foot elasticity.
Timestamps of big takeaways
How Pickleball Got Its Name
[01:17] The founders' dog named Pickle would steal the ball, leading to the name. The sport is growing rapidly in popularity
How RunRx Can Help Pickleball Players
[02:30] RunRx drills help develop elasticity needed for pickleball. Warmups and foot/ankle exercises can prevent pickleball injuries
[03:55] Bending knees is key for elasticity, most people lock knees without realizing it
[04:40 Elasticity helps many sports including golf, tennis, racquetball, etc…
Length of Pickleball Games
[04:40] Pickleball games last 45 mins to 1 hour, and people often play multiple games
Growth of Pickleball
[05:20] Pickleball is exploding. There were 20,000 spectators at Dallas pickleball championships alone! And, courts are being built rapidly across neighborhoods
Reach Out to RunRx
[06:55] Listeners can provide feedback on what helps their pickleball game. Send us an email with questions and your thoughts!
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on Apple Podcasts! We’re on Spotify as well!
Links to check out
-- https://www.runrx.fit/
-- FREE 30 day reboot on YouTube by RunRx https://www.youtube.com/playlist?list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re
-- Follow us on Facebook https://www.facebook.com/runrxfit/ and Instagram https://www.instagram.com/runrx/
-- Have questions? Email us at support@runrx.fit
-- Subscribe to Our YouTube Channel: https://www.youtube.com/@RunRX
Tune in and learn what's coming in the new year, and what you should leave behind!
Timestamps of big takeaways
Goodbye 2023
[00:22] What are some things you need to leave behind in 2023?
Caroline's Lessons from Old Supplements
[01:57] Coach Caroline shares that she had difficulty throwing away old unused running supplements due to feeling wasteful. But, the act of throwing things out can feel "cathartic" and symbolic
You Need the Right Gear and a Routine
[03:32] Maintaining a regular running routine without injury is a common challenge. Many runners at Run Rx come seeking ways to run pain-free and overcome past injuries. The idea of restarting running can seem overwhelming, but ultimately, the key is to focus on getting the right pair of shoes and gradually building up your running regimen.
Proper Movement is Key
[05:56] Coach Valerie emphasizes the importance of focusing on proper running movement and efficiency before pursuing speed or races
Let Go of the Past
[06:18] Embracing new goals and mindset for 2024 while letting go of past experiences. A positive mindset and goals when starting to work with someone in 2024 is key if you want to be a better runner. You also need to be open to coaching and new approaches.
[09:21] Runners acknowledge tightness and focus on improving movement to prevent recurring injuries. The goal is to work on getting movement in feet, ankles, and addressing tightness in hips and other areas to enhance warm-ups and movement efficiency.
The Immersion Course and Ongoing Membership
[14:31] If you want to work with us in 2024, we recommend our 30-day immersion course before you sign up for marathons and/or pursue other running goals.
The Value of Coaching and Movement Assessment
[16:10] Coaching is a great way to assess how you’re currently doing with your movement, and correct your movement if you’re doing it incorrectly.
Injury Prevention and Joint Mobility
[18:44] Runners usually only think about running when they feel pain. It’s common to blame tightness in a particular body part when injured. But, changing movement patterns can shift how running feels and reduce injury
[20:49] Our exercises and drills are a great way to learn everything you need to know about running pain free.
What’s Coming in 2024
[22:37] As we close out 2023, we’re looking forward to refreshing our 30-day reboot program and doing more live recorded coaching sessions in 2024! We hope you will join us on our journey as we continue teaching how to run pain free.
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on Apple Podcasts! We’re on Spotify as well!
Links to check out
-- https://www.runrx.fit/
-- FREE 30 day reboot on YouTube by RunRX https://www.youtube.com/playlist?list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re
-- Have questions? Email us at support@runrx.fit
-- Subscribe to Our YouTube Channel: https://www.youtube.com/@RunRX
What's the one simple movement that can transform your running form almost overnight? Tune into this episode of the RunRX Podcast and find out!
Timestamps of big takeaways
The One Movement Question (00:00:55 - 00:03:15)
[00:25] Coach Caroline asks "what's the one exercise I should do?"
[01:26] Coach Valerie says the "ball of foot hop" is the foundation of running biomechanics, but people underestimate how challenging that is
Teaching One Running Action
[03:15] The RunRX method focuses on teaching the "pull" action when running. It's simple but not easy - requires at least a month of dedicated practice. Trying to speed up process by doing more doesn't work
[06:04] When we’re teaching the standard of movement in running, we’re trying to instill “pose, fall, pull” into you, and the pull is the only real action you have to do.
Connecting our Drills to Running
[07:09] No one movement can make you stronger. That’s why we teach you how to move and work with your whole body
[08:18] Some people fear joining our practice because they think they won’t be running for a month. That’s not true. You’re first going to focus on relearning the right standard of movement
[09:05] To transform your running form, you need to fully commit to their 28-day incremental mechanics program rather than trying to mix it with your existing running patterns which will delay results.
A Mistake we See With Running Drills
[11:45] Cueing runners to "pump your arms" creates unnecessary tension and fatigue - Instead, the arm swing happens naturally when you focus on properly pulling your feet while holding good posture, rather than trying to move your arms which don't propel you forwards.
[12:54] Focusing on the "pull" is the one action for runners to practice when running to get results
Pulling Makes All the Difference
[14:58] Coach Caroline shares how when recovering from knee surgery, Coach Valerie gave her the simple cue to imagine pulling a string attached to her ankle to lift her foot, which made all the difference in getting her running mechanics back on track. It could help you too
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on Apple Podcasts! We’re on Spotify as well!
Links to check out
-- https://www.runrx.fit/
-- FREE 30 day reboot on YouTube by RunRX https://www.youtube.com/playlist?list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re
-- Follow us on Facebook https://www.facebook.com/runrxfit/ and Instagram https://www.instagram.com/runrx/
-- Have questions? Email us at support@runrx.fit
-- Subscribe to Our YouTube Channel: https://www.youtube.com/@RunRX
Want to learn how smart strength training will help you run miles effortlessly? Tune in now!
Timestamps of big takeaways
What to Expect in 2024
[01:10] In 2024 we’re excited to share that our podcast will also be available as YouTube videos. Right now we’re going through the process of adding our audio to YouTube as audiograms, but soon you can actually watch our episodes too!
[01:55] Don’t worry if you prefer audio only though, friends. We’ll still have our podcast on all the podcast directories and you can tune in wherever you listen to podcasts.
Based on the transcript, here are some of the key timestamps and highlights from this episode of The RunRX Podcast:
Discussing Strength Training Month
[03:10] Coach Valerie asks members to demonstrate movements like squats to assess form
[03:44] We’ve found many limitations in ankle/hip mobility affecting squat form and running form. The good news is most people are able to correct and modify movements for their own abilities
[05:24] Coaches Caroline and Valerie discuss common strength training misconceptions (e.g. women thinking they can't do push ups)
It’s Not One Muscle You Should be Working
[07:19] Everyone's like, I'm trying to only use my chest and the back of my arm. Well, that is gonna be a struggle. You’re whole body is connected and working together
[08:31] A funny thing about fads is one day you’re learning sit ups or push ups are bad, and the next you’re learning they are all fine
Connecting Strength Training to Running
[11:03] Contrast treating strength training vs. running - one is relaxed, one is rushed
[11:43] Strength training helps reconnect with your body to then apply better form to running. Running doesn't necessarily help strength training form, but strength training can help your running form
Join us in 2024
[13:21] We hope you will subscribe to our podcast and keep listening to our podcast. And, if you like what we’re sharing, please invite others to tune in as well. It really helps our show!
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on Apple Podcasts! We’re on Spotify as well!
Links to check out
-- https://www.runrx.fit/
-- FREE 30 day reboot on YouTube by RunRX https://www.youtube.com/playlist?list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re
-- Follow us on Facebook https://www.facebook.com/runrxfit/ and Instagram https://www.instagram.com/runrx/
-- Have questions? Email us at support@runrx.fit
-- Subscribe to Our YouTube Channel: https://www.youtube.com/@RunRX
In this controversial episode, we’re breaking down why most marathon running plans are actually hurting your run time. And, we explain the better way of training. This is a juicy one, so listen now.
Timestamps of big takeaways
[1:25] Coach Valerie addresses the first thing we address to get runners to 26.2 miles
[2:18] Is mileage the answer to fixing runners?
[3:30] Let’s discuss the current running champ Eliud Kipchoge
[4:46] Why do elite runners stick to two hours as a maximum for running?
[6:15] If you want to run more than two hours, ask yourself this
[6:51] A half marathon is really an extension of…
[7:18] Not running longer than 2 hours does two things
[8:11] How many marathons have we run? Find out here
[9:30] Here you’ll learn what’s not causing people to break down in marathons
[11:30] The focus isn’t on the time when trying to run a marathon pain-free
[12:07] Coach Valerie shares a story of a friend who runs a lot of marathons
[12:38] Coach Caroline talks about her visit to the Grand Canyon
[13:42] Running more miles before a marathon won’t help you on race day
[14:26] When did Coaches Caroline and Valerie run their first marathons?
[14:57] If you have signed up for a marathon, your mind is likely not the problem
[15:08] Coach Valerie shares two member successes
[16:31] First you have to do this to run a marathon or you won’t even sign up
[18:03] What should your real goal be with your first marathon? Find out here
[18:34] Don’t take away from race day! Here you will learn what this means
[19:21] The fun in the marathon lies here
[20:00] Here is what you should keep going back to
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on Apple Podcasts! We’re on Spotify as well, or you can listen to our show directly on rss.com here.
Links mentioned in episode
Ep 008 Training Plans - Why none of our training plans have more than 2 hour long runs
https://www.runrx.fit/
Have questions? Email us at support@runrx.fit
Short episode summary
It’s not the shoes that make the runner. In fact, the shoes can actually be what hurts the runner. More impact on your body is never the goal if you hope to run pain-free. Coach Valerie and Coach Caroline are busting the myths of running shoes, the mistakes they see made when analyzing elite runners, how to reduce the impact on your run, and more in this episode. And, Coach Valerie even has some interesting insights on why kids run better than adults do.
Timestamps of big takeaways
[00:46] Coach Valerie explains why landing is a word she doesn't like
[2:04] Coach Valerie shares the bad advice she was given at a running shoe store that can lead to running injuries
[2:50] Coach Valerie talks about the mistake that is made when analyzing elite runners
[3:43] Coach Valerie shares how to reduce the impact on your run
[4:20] Coach Valerie discusses how we learn the wrong way to run, and we need to go back to running naturally the way kids do
[6:16] Coach Valerie addresses the problem with most shoes that are sold for running, and what you really need to wear for proper running technique
[7:12] Coach Valerie talks about the fact that people who wear cushioned shoes are actually more prone to running injuries
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on Apple Podcasts ! We’re on Spotify as well, or you can listen to our show directly on rss.com here.
Links mentioned in episode
https://www.runrx.fit/
Have questions? Email us at support@runrx.fit
Short episode summary
What are the hottest trends in running? Coaches Caroline and Valerie explore that very subject in this episode!
Timestamps of big takeaways
More Beginners Are Getting Into Running
[00:21] Research shows more beginners who have never run before are taking up running, especially women ages 35-65.
Goals Are More Recreational
[02:20] These new runners seem less competitive and more focused on enjoying running rather than performance.
[02:28] Coach Valerie talks about running her first marathon back in 2000 when marathons were less popular.
Older vs Younger Runners
[04:16] Coach Valerie shares how she initially worked with older runners, moms getting back in shape. But now sees more beginners in their 30s/40s.
Pandemic's Influence on Running
[06:34] The pandemic made running more accessible and popular with basic gear and virtual communities.
[07:04] Many new runners still aspire to run major marathons like New York and Boston someday.
Late Registration Trend
[08:12] Around 25% of 5K/10K registrations happen in the week leading up to the race, indicating more last-minute decisions.
Be Race-Ready
[09:54] With proper run training, runners should feel confident signing up for a 5K or 10K on short notice since running fitness is maintained.
[11:29] With the RunRX immersion and membership, runners can maintain their fitness level so they are ready to sign up for races on short notice.
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on Apple Podcasts! We’re on Spotify as well!
Links to check out
-- https://www.runrx.fit/
-- FREE 30 day reboot on YouTube by RunRX https://www.youtube.com/playlist?list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re
-- Follow us on Facebook https://www.facebook.com/runrxfit/ and Instagram https://www.instagram.com/runrx/
-- Have questions? Email us at support@runrx.fit
Short episode summary
What do technique, mindset, and embracing gravity have to do with running? They can all help you become a more efficient, resilient, and mentally strong runner. Tune in and learn more!
Timestamps of big takeaways
Learning to Run is Like Playing the Piano
[00:22] Coach Caroline explains how after learning the basics of the gait cycle, runners can progress into the nuances like technique, effort, timing etc. Just like with playing the piano.
Getting Past the Mechanics
[01:58] When first learning, runners tend to focus solely on the physical mechanics rather than the overall feeling and rhythm. Coach Valerie talks about helping runners get comfortable and let go.
[03:20] Coach Valerie didn’t play the piano, but she did take organ lessons, and learning that wasn’t easy. But, you get to a place where you just have to plink the keys and a song does come out.
Knowing When Runners are Ready for a Challenge
[06:01] Coach Valerie gauges runners' readiness for advanced techniques through assessments of their movement, flexibility, and injuries.
[08:07] It’s neat to see when people recognize they are feeling something different. It clicks and they can just feel themselves running correctly.
[08:50] When people let go and feel the feeling, it feels good. When people hold back, it’s sometimes harder for them to feel how good it can feel to run pain free.
[09:47] You have to let yourself fall and then feel the pose and pull. When you pose, fall, pull, your body can naturally respond and really enjoy your movement.
Running Your First Marathon
[12:30] Coach Valerie shares a story about a RunRX member that ran his first marathon. He came to us with pain, and got to the point he could run pain free.
[14:11] It didn’t happen overnight, and he never ran more than 14 miles in his training. He just got comfortable with running.
Letting Your Body Catch Up
[15:05] Runners should not simply run to increase their mileage too quickly. It’s important to allow the body to catch up to your training if you hope to avoid injury.
[16:16] If you want to be able to handle a marathon, you need to be able to run consistently, and with good form for at least two hours.
It’s Not All About the Miles
[17:29] Coach Valerie wants you to be able to run as many miles as you want to. But, you need to be coachable, and willing to learn how to do it with the right form.
[18:27] When you’re comfortable with your body and your ability, and you have the right mindset, you can do amazing things with your running and your racing.
[19:26] Once runners get comfortable with the ability to run continuously, it gives them the confidence to take on longer distances mentally.
Unclutter Your Mind
[20:58] Eliminating unhelpful thoughts while running helps runners focus on the enjoyment of running.
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on Apple Podcasts! We’re on Spotify as well!
Links to check out
-- https://www.runrx.fit/
-- Have questions? Email us at support@runrx.fit
In this episode of The RunRX Podcast, learn how to achieve the euphoric "runner's high" through proper running form, mechanics, and consistent training that reconnects your mind and body.
Timestamps of big takeaways
What is the Runner's High?
[00:22] A lot of people disconnect from the feeling of running by focusing on data
[01:07] There’s been an unfortunate shift from enjoying running to obsessing over mileage and pace
[02:30] Some people will panic if they can’t get a certain number of miles and/or runs in before a race
[03:02] Running goes from stress reliever to the cause of their stress
Injury Leading to Rethinking Running
[03:15] Coach Valerie explains how an injury forced her to re-examine running form and efficiency
[04:08] Coach Valerie had to learn what running was, and learn the proper running mechanics to reconnect with the joy of movement
Running Drills for Efficient Movement
[06:13] When you’re working out, you can get your heart rate up, and even do running drills with music/metronome to develop rhythm and form
[07:10] Learning the right form of movement might feel awkward at first but it leads to "Aha!" moments
Achieving the Runner's High
[08:47] Connecting to your body's movement creates a feeling of weightlessness. That effortless feeling is the runner's high, and then we try to consistently chase it
Maintaining the Feeling
[10:08] It takes time and consistency to regularly reach the runner's high. You must keep up proper training/movement to hold that feeling
We’d Love to Work with You!
[10:52] Visit RunRX.fit to learn more and sign up for coaching, and email questions to be answered on future podcast episodes at support@runrx.fit
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on Apple Podcasts! We’re on Spotify as well!
Links to check out
-- https://www.runrx.fit/
-- FREE 30 day reboot on YouTube by RunRX https://www.youtube.com/playlist?list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re
-- Follow us on Facebook https://www.facebook.com/runrxfit/ and Instagram https://www.instagram.com/runrx/
-- Have questions? Email us at support@runrx.fit
This episode of The RunRX Podcast dives into strength training principles and techniques runners can use to prevent injury, improve performance, and properly integrate strength work into their running regimen.
Timestamps of big takeaways
Discussing Strength Training for Runners
[00:22] We like common strength training exercises like squats, lunges, deadlifts, etc…
Injury Prevention and Recovery Through Strength Training
[02:38] Many runners start with an injury. Strength training helps you prevent future injuries and recover from current ones
[03:26] It might be a good idea to adding weights/progressions for runners who already have some basic strength
Modifying Strength Training for Your Needs
[03:59] Exercises should be focused on proper movement and technique, not just high reps
[05:03] Training should be tailored to your current abilities, not pre-set expectations. In other words, scaling exercises should be based on your strengths, limitations, and goals
Strength and Running Parallels
[05:22] Coach Valerie discusses strength training sets/reps compared to interval running training
Coaching Cues for Proper Movement
[07:26] Coach Valerie spends some time breaking down movements piece-by-piece like the running gait cycle. Getting feedback to improve movement patterns over time can make a world of difference in your running
Overview of Upcoming Strength Training
[09:12] Coaches Valerie and Caroline share myths and approaches to strength training methods like CrossFit, HIIT training, and Circuit Training
Integrating Strength and Running Training
[11:03] Coach Caroline discusses how helpful it is to work with Coach Valerie, connecting strength exercises to running mechanics, and doing the immersion running program alongside new strength program
[12:20] Coach Valerie shares that when she taught aerobics, she wasn’t really able to correct people on their form. Watching and being able to give feedback is huge though!
[13:41] When you work with RunRX though, you get the running feedback about how you’re moving and the strength training for a better run overall
How to Work with RunRX
[14:50] Coaches Caroline and Valerie share how you can work with RunRX
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on Apple Podcasts! We’re on Spotify as well!
Links to check out
-- https://www.runrx.fit/
-- FREE 30 day reboot on YouTube by RunRX https://www.youtube.com/playlist?list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re
-- Follow us on Facebook https://www.facebook.com/runrxfit/ and Instagram https://www.instagram.com/runrx/
-- Have questions? Email us at support@runrx.fit
After marathon burnout, this episode of The RunRX Podcast provides tips on recovering, overcoming post-race blues, and returning to the fundamentals of good running form.
Timestamps of big takeaways
Training For and Recovering From a Marathon
[00:38] Coach Valerie discusses coaching runners training for upcoming marathons
[01:13] The goal is getting runners to the start line as prepared as possible
[01:23] Marathons don't always go as planned
[02:12] There is a higher success rate for runners when they learn the proper form
Overcoming Post-Marathon Blues
[03:07] For some people, there is so much excitement to sign up for the next marathon after finishing one. For others they can get post-marathon blues and not want to run after completing a marathon
[06:12] Sometimes people are left feeling like, "am I really a runner?" after a tough marathon. We have coached many runners through post-marathon malaise to get them excited about running again
Returning to Running Fundamentals
[07:01] It’s important to go back to the running fundamentals and basics after a race. In other words, you have to get back to focusing on elements like pose, pull, and falling to relearn running mechanics
[07:50] A big mistake we see is when runners get back into running, they get too hyper focused on mileage and racing again. But, you have to learn to love shorter runs first before going longer distances
[09:00] Coach Valerie explains she would never recommend a marathon to someone unless she thought they could finish
[09:41] It’s important to be okay with restarting and getting better at running fundamentals before diving back into marathon training, especially if you get injured during a marathon
[10:40] Coach Valerie issues a challenge - feel what a really good mile feels like before trying to go for high mileage
Don’t forget to like and subscribe to our show. You can also rate and review our show on Apple Podcasts! We’re on Spotify as well!
Links to check out
-- https://www.runrx.fit/
-- FREE 30 day reboot on YouTube by RunRX https://www.youtube.com/playlist?list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re
-- Follow us on Facebook https://www.facebook.com/runrxfit/ and Instagram https://www.instagram.com/runrx/
-- Have questions? Email us at support@runrx.fit
Does the shoe impact run performance? Tune in as coaches Valerie and Caroline discuss the hype around a new Adidas "super shoe" worn by the winner of the Berlin Marathon.
Timestamps of big takeaways
New Shoes Discussed
[00:29] Coach Valerie shares that new shoes that came out
Background on Nike's Super Shoe
[00:50] The Nike "super shoe" used when Kipchoge ran the sub-2 hour marathon
Adidas Super Shoe Used to Break World Record
[01:55] A woman won the Berlin Marathon and broke a world record in new Adidas "super shoe"
Shoes Optimize Elite Performance, Not Average Runners
[03:39] The expert opinion is that the shoes help elite runners optimize performance but don't significantly improve average runners
Minimal Benefits for Slower Runners
[03:59] There is data showing the shoes provide a 0.9-1% boost for slower runners
Shoes Designed for Elites, Not Average Runners
[05:54] The shoes are designed to help elite runners though, not average runners.
Shoes Now Banned for Elite Competition
[06:31] The "super shoes" are now banned for elite runners due to the advantage they provide.
Average Runners Won't Get Same Benefits
[08:06] Most non-elite runners won't get the same benefits from the shoes as elite runners
Have You Tried Super Shoes?
[09:37] If so, share your experiences trying the "super shoes" with us on social media
Don’t forget to like and subscribe to our show. You can also rate and review our show on Apple Podcasts! We’re on Spotify as well!
Links to check out
-- https://www.runrx.fit/
-- FREE 30 day reboot on YouTube by RunRX https://www.youtube.com/playlist?list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re
-- Follow us on Facebook https://www.facebook.com/runrxfit/ and Instagram https://www.instagram.com/runrx/
-- Have questions? Email us at support@runrx.fit
This episode of The RunRX Podcast explains how to run faster by running slower? Confused? Tune in now to learn what we mean!
Timestamps of big takeaways
How Can You Run Faster?
00:35 - The topic the coaches are getting into in this episode is running slower to run faster
01:05 - Most coaches use an 80/20 rule - 80% easy runs, 20% harder workouts
02:28 - Don't slow down movement when running slower, just relax your upper body
03:06 - To run faster, most think they should move legs faster, but this just makes you more tired
Your Body Position Can Impact Your Speed
04:46 - Running faster is about lifting your body higher to increase the angle of fall
05:20 - Find a comfortable "fall angle" you can hold for your easy runs
06:54 - Challenge is maintaining an even pace, not starting too fast
07:10 - Focus on holding a fall angle rather than thinking "slow" or "fast"
09:12 - Don't assume faster is moving body parts more, it's using gravity and falling forward
Our Challenge to You
10:01 - Try this approach and report back to us on social media
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on Apple Podcasts! We’re on Spotify as well!
Links to check out
-- https://www.runrx.fit/
-- FREE 30 day reboot on YouTube by RunRX https://www.youtube.com/playlist?list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re
-- Follow us on Facebook https://www.facebook.com/runrxfit/ and Instagram https://www.instagram.com/runrx/
-- Have questions? Email us at support@runrx.fit
In this episode you'll learn how injuries affect your entire movement pattern, not just running. Tune in now for some simple ways to improve posture and alignment for injury prevention!
Timestamps of big takeaways
Daily Life Affects Running
[00:21] Coach Valerie introduces how your movement during non-running activities impacts your running
Injuries Change More Than Just Running
[01:16] An injury often leads you to unconsciously compensate in more than how you run. You change your standing, walking, etc...
Examples of Imbalances
[02:01] Coach Valerie shares examples like weighting one side while standing or walking.
Let’s Get Your Standard of Movement in Check
[03:51] - The 4-week immersion course focuses on things like posture, standing, walking, and running.
Reconnecting With Yourself
[04:23] Becoming aware of poor posture and alignment in daily life is the first step. RunRX drills will help you feel imbalances and correct them when they happen.
A Little Progress Goes a Long Way
[06:31] Even brief posture corrections throughout the day add up to noticeable changes in your body.
Group Pictures Reveal Imbalances
[08:23] - Notice if you shift weight away from your injured side in group photos.
The Ready Stance
[10:34] Sports all use a ready stance with bent knees and weight centered. Think about this throughout the day and start correcting your posture and you’ll notice you enjoy better alignment.
Making Progress Through Awkwardness
[12:45] Correcting posture feels awkward at first, but leads to progress. Stay focused on knees bent and lifting your body.
Ask the Coaches
[14:23] Got a question for us that we should answer on the podcast? Send us an email and it may be answered in a future episode! If you have a question, we’re betting someone else does too.
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on Apple Podcasts! We’re on Spotify as well!
Links to check out
-- https://www.runrx.fit/
-- FREE 30 day reboot on YouTube by RunRX https://www.youtube.com/playlist?list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re
-- Follow us on Facebook https://www.facebook.com/runrxfit/ and Instagram https://www.instagram.com/runrx/
-- Have questions? Email us at support@runrx.fit
In this episode of the RunRX Podcast, Coaches Caroline and Valerie explain why nutrition and gear are not the main focus of their coaching. Tune into find out why!
Timestamps of big takeaways
Why The RunRX Coaches Don't Focus on Nutrition/Gear
[00:21] Coach Caroline introduces the topic and asks Coach Valerie to explain their philosophy on nutrition and gear.
Nutrition is Individualized
[02:23] Fueling and nutrition have to be tested by each runner. While we welcome discussions of what works for our members, we don't believe in prescribing specific products.
The Carbo-Loading Myth
[03:51] Research has shown the benefits of high carb diets were actually just from increased hydration, not carbs themselves. The trouble is runners often take nutrition advice to extremes.
Testing New Products is Fun
[04:40] While it's fun for runners to try new gear and nutrition, it’s also important to see how it feels individually. Don’t just follow trends!
Coach Valerie's Experience with Running Watches
[06:31] Coach Valerie shares her history using watches obsessively during racing years. She ultimately ditched them to enjoy running without pace pressure.
The Frustrating Obsession with Running Data
[07:59] Wearable devices like watches can lead to unhealthy obsessions with pace, distance, and meeting arbitrary goals. Data should support your running, not control it.
The Joy of Running
[10:23] For many runners, constant monitoring of nutrition and run stats leads to losing sight of enjoying the act of running itself.
Superstitions Around Fueling
[12:01] Many runners develop pre-race superstitions about exact meals, socks, etc. We recommend you don’t do this. You have to stay flexible and listen to your body.
Standard Movement in Running
[14:56] The one thing that will actually help your running that we teach? The proper standard of movement. Everything we do is focused on injury prevention and better performance.
Join the RunRX Community
[16:31] Join us for our immersion course. Learn the proper way to run and enjoy our ongoing community support after.
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on Apple Podcasts! We’re on Spotify as well!
Links to check out
-- https://www.runrx.fit/
-- FREE 30 day reboot on YouTube by RunRX https://www.youtube.com/playlist?list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re
-- Follow us on Facebook https://www.facebook.com/runrxfit/ and Instagram https://www.instagram.com/runrx/
-- Have questions? Email us at support@runrx.fit
In this episode, Coaches Caroline and Valerie discuss the concept of needing a reason to run and share stories from runners they've encountered. They also emphasize focusing on improving your movement and form rather than just getting through a run.
Timestamps of big takeaways
[00:23] Coaches Caroline and Valerie introduce the concept of needing a reason or event to run. Coach Valerie also shares a story about runners she encountered recently.
The Post-Race Blues
[02:21] Sometimes there's difficulty in transitioning from training for a race to just running for enjoyment, leading to signing up for the next event.
Enjoying Running for Its Own Sake
[03:51] Some runners do genuinely enjoy running without needing races or groups.
[04:40] - When injuries prevent training and racing, it can reveal a deeper love of running itself beyond the events and desire to get “more miles.”
[05:59] Most running groups focus more on grinding through runs rather than enjoying the experience.
Being Accountable For Your Running Accessories
[08:23] The warm up, cooldown, drills, and exercises are as important as the run itself for injury prevention and performance. The RunRX community provides accountability for doing these accessory parts of a run routine.
Having An Enjoyable Conversation About Your Runs
[10:34] Sharing how a run felt and what you focused on leads to a more enriching post-run conversation than just discussing mileage. The RunRX community creates this same camaraderie around the experience of running.
Overcoming Excuses For Not Running
[12:01] Many runners say they "aren't really runners" as an excuse to avoid running. Improving how you move will make you want to run more and overcome excuses.
Joining the RunRX Community
[13:34] Join the RunRX immersion to learn how to run pain-free! Our members love the benefits of accountability, plans, and community support. We think you will too!
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on Apple Podcasts! We’re on Spotify as well!
Links to check out
-- https://www.runrx.fit/
-- FREE 30 day reboot on YouTube by RunRX https://www.youtube.com/playlist?list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re
-- Follow us on Facebook https://www.facebook.com/runrxfit/ and Instagram https://www.instagram.com/runrx/
-- Have questions? Email us at support@runrx.fit
Short episode summary
Is running a marathon on your bucket list? If so, you have to tune into this episode of the RunRX Show and learn how to cross the finish line injury-free. Tune in now!
Timestamps of big takeaways
So You Want to Run a Marathon?
[00:25] Coach Caroline opens the episode by sharing that many of the RunRX members are starting to sign up for marathons and wants to know if people have a marathon when they should sign up for training.
[01:10] Coach Valerie explains that she can’t answer how long you need to train for a marathon until she knows if the runner has any injuries. If you are injured, you shouldn’t race any time soon.
[01:27] That said, the earlier you can begin training to improve your efficiency and get more comfortable with the correct standard of movement, the better.
Improve Running Efficiency to Run a Marathon
[02:04] We’ve had people join the community explaining they have a marathon coming up soon and they want to improve efficiency, and if you’re not injured you can absolutely do that. But, you should sign up with RunRX at least three to six months before a race so you can really prepare yourself.
How Long Should You Be Able to Run Comfortably?
[03:23] One of the cool things about our marathon runners is that when they go through our training they get to a place where they feel comfortable running up to two hours which is necessary if a marathon is on our bucket list.
[04:37] Two hours is really a baseline if you hope to run a marathon.
[05:05] We ask if you’ve ever raced in a marathon on our RunRX quiz because if you’ve not gone above 10k, you’re not going to run a marathon just yet. But, it’s a great time to get in and learn so you can work up to a marathon.
Coach Valerie Has Run Many Marathons
[06:30] Coach Valerie shares that she’s helped a lot of people get to a marathon, and she too has run many of them.
[08:20] Coach Caroline encourages listeners that are considering running a marathon in the future to go ahead and join RunRX so they can learn the standard of movement, and get their bodies ready to actually complete the race injury free.
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on iTunes! We’re on Spotify as well, or you can listen to our show directly on Libsyn here.
Links to check out
-- https://www.runrx.fit/
-- FREE 30 day reboot on YouTube by RunRX https://www.youtube.com/playlist?list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re
-- Follow us on Facebook https://www.facebook.com/runrxfit/ and Instagram https://www.instagram.com/runrx/
-- Have questions? Email us at support@runrx.fit
Short episode summary
In this episode, Coaches Valerie and Caroline discuss how an analysis of your running can help you do just that. But, a treadmill analysis is not the best option.
Timestamps of big takeaways
[00:26] Coach Caroline shares a story about how before she started working with Coach Valerie several years back, she had a treadmill analysis done at a shoe store to sell her shoes.
[01:32] One challenge of analyzing running movements is that if you don’t normally run on a treadmill, having an analysis of your running while on a treadmill may be pointless.
[02:06] A RunRX member had a treadmill analysis, and the folks that did it focused on where her foot was landing, what her arms were doing, and the shoes she was wearing. The problem was not the shoes though! It’s not using the correct standard of movement!
[04:05] At RunRX, we teach the pose method, and to ensure you’re using the correct standard of movement of the pose method, we do a gait analysis. This gives us more information about why it hurts to run than a treadmill analysis ever would or could.
[05:50] You have tight hips or tight hamstrings is probably not accurate. You’re probably in pain because you’re not moving correctly.
[07:28] Running pain free is about listening to our bodies, treating the whole body, and the importance of using the right standard of movement in running.
[08:46] People still come to RunRX trying to treat one area, or another, but you have to treat the entire body to actually heal yourself. In other words, it’s not enough to only treat your pain where you feel it!
[11:27] The end goal at RunRx? Eliminate pain, prevent recurrence, improve performance.
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on iTunes! We’re on Spotify as well, or you can listen to our show directly on Libsyn here.
Links to check out
-- https://www.runrx.fit/
-- FREE 30 day reboot on YouTube by RunRX https://www.youtube.com/playlist?list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re
-- Follow us on Facebook https://www.facebook.com/runrxfit/ and Instagram https://www.instagram.com/runrx/
-- Have questions? Email us at support@runrx.fit
Short episode summary
What is the secret to running faster? In this episode, Coaches Valerie and Caroline discuss training for speed and the frustrations some of our members feel when it takes “too long” to run.
Timestamps of big takeaways
[00:26] Recently a lot of RunRX members have voiced concerns about not being fast enough in races. We get it. A lot of us want to be faster.
[01:40] On the other hand, a lot of runners come in focused on volume to run long distances for marathons.
[02:20] The interesting thing is, to get faster, you have to train at lower mileage and higher speeds.
[03:30] One member wanted to run longer and faster, but skill and the proper movements must be the first priority to run pain free.
[06:01] Body regeneration takes time for running success.
[07:05] We’re doing ourselves a disservice if we’re not taking time to learn proper movement, and enough time to heal and adjust to a new way of moving.
[09:27] Coach Valerie talks about when her coach asked if she’d be interested in racing. Training and racing pace have differences.
[10:10] If you want to run a 5k, but you are new to running and want to do it pain free, it may take longer for you. It’s important to be okay with that if you can’t get faster in the beginning.
[12:29] RunRX is the best choice for you if you want to learn both how to run pain free and how to get faster over time. Take our quiz at https://runrx.fit/quiz/ to learn more.
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on iTunes! We’re on Spotify as well, or you can listen to our show directly on Libsyn here.
Links to check out
-- Take our quiz at https://runrx.fit/quiz/
-- https://www.runrx.fit/
-- FREE 30 day reboot on YouTube by RunRX https://www.youtube.com/playlist?list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re
-- Follow us on Facebook https://www.facebook.com/runrxfit/ and Instagram https://www.instagram.com/runrx/
-- Have questions? Email us at support@runrx.fit
Short episode summary
If it hurts to run, should you power through? The answer might surprise you! Tune in and learn when you should stop vs when you should keep going.
Timestamps of big takeaways
[00:50] Endurance athletes push through pain for success, but should you?
[02:05] A lot of us can do more than we mentally think we can. The trouble is that endurance runners only train in endurance.
[02:51] Distance runners didn’t grow up sprinting though, but watch any kid in a race and they are going to go full throttle and see what they’ve got.
[03:00] You won’t do it for very long though. You’re just trying to see if you can do it. That’s intensity.
[03:58] Feeling your knee killing you during a run - that’s a completely different pain.
[06:41] Endurance athletes push through discomfort for success. They may get tired and feel fatigue or just general discomfort, but they keep going. You can too.
[07:53] You may hit a wall at a certain mile, but that just means you may need interval training and drills.
[10:57] Discomfort is fine, but real pain like a broken toe or bleeding injury is not okay!
[12:34] It’s important to understand pain vs struggle, and resilience in training.
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on iTunes! We’re on Spotify as well, or you can listen to our show directly on Libsyn here.
Links to check out
-- https://www.runrx.fit/
-- FREE 30 day reboot on YouTube by RunRX https://www.youtube.com/playlist?list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re
-- Follow us on Facebook https://www.facebook.com/runrxfit/ and Instagram https://www.instagram.com/runrx/
-- Have questions? Email us at support@runrx.fit
Short episode summary
If you have ever wondered why you get so tired while running, this is the episode for you. Tune in now!
Timestamps of big takeaways
[00:21] Coach Caroline opens the episode by sharing the reason for the start of the podcast is that they see a lot of articles and posts online about running, and they want to dispel the myths and address the facts. Today’s topic is how to stop getting so tired while running.
[01:25] Coach Valerie explains that when she first got into running, she was coaching a running group that couldn’t understand how she could run and talk. But, it was a result of her endurance that she built up while teaching aerobics classes.
[02:30] People in her aerobics classes could do an hour of class, but couldn’t run a mile without getting winded. Coach Valerie realized it wasn’t a cardio problem - they didn't have the elasticity and the muscular strength needed for running. That’s why they would get so tired.
[04:00] The reason people get winded while running? It’s because you haven’t had the training and so you’re inefficient in running. Most people are getting tired because they're just moving wrong.
[05:30] When doing a stationary bike exercise, you can unweigh yourself by taking your hands off the handlebars for a minute or slowing down to catch your breath. That’s why you might not get as tired with that kind of workout.
[05:50] Going “slower” is not the answer. The answer is to build your strength and elasticity and learn how to hold your own body weight - this is how you'll reduce the fatigue in your run.
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on iTunes! We’re on Spotify as well, or you can listen to our show directly on Libsyn here.
Links to check out
-- https://www.runrx.fit/
-- FREE 30-day reboot on YouTube by RunRX https://www.youtube.com/playlist?list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re
-- Follow us on Facebook https://www.facebook.com/runrxfit/ and Instagram https://www.instagram.com/runrx/
-- Have questions? Email us at support@runrx.fit
Short episode summary
Can you run to lose weight? In this episode, Coaches Valerie and Caroline discuss just that!
Timestamps of big takeaways
[00:22] Coach Caroline shares that she was listening to Jillian Michaels of The Biggest Loser fame about how Jillian’s daughter was gaining weight and they ran sprints together to help her get the weight under control.
[01:49] When you’re running, any extra weight you have is keeping you on the ground longer. There's a metabolic cost because you have to hold your body weight and you have to hold it on one leg. But, a lot of people want to run to lose weight.
[02:52] If someone has a lot of mass, running sprints right off the bat might not be the best running practice. The key then, is to give them the tools to move correctly first. And, then as they work their way up in movement, then they can start adding in running.
[04:03] That’s actually one of the benefits of the RunRX method - we don’t just throw you in the deep end of running. We focus on the three pillars - skills, strength, and self-care. In our program, you don’t just start distance running!
[04:52] Dr. Romanoff, the creator of the Pose Method said once you start to connect with movement and you feel how good it feels to move correctly, to move better, then you'll want to make your body something you want to be in, to move better, to run.
[06:56] Interval training is beneficial for runners. It’s not all about running and speed running. It’s healthy and helpful to use interval training in your running practice.
[10:02] Improve your running practice by starting with short, intermittent workouts. Get the movement right and recognize that starting and stopping will help you eventually get to the longer distances. Get started and then stay with it.
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on iTunes! We’re on Spotify as well, or you can listen to our show directly on Libsyn here.
Links to check out
-- https://www.runrx.fit/
-- FREE 30 day reboot on YouTube by RunRX https://www.youtube.com/playlist?list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re
-- Follow us on Facebook https://www.facebook.com/runrxfit/ and Instagram https://www.instagram.com/runrx/
-- Have questions? Email us at support@runrx.fit
Short episode summary
It’s not enough to just keep moving. To reduce injuries in sports, we have to teach our kids the right method of running. Tune in to learn more!
Timestamps of big takeaways
[00:40] Coach Valerie shares that she recently got to train kids in running. She explains that she really enjoys teaching kids because they’re more open to learning.
[00:55] The other interesting thing about kids is they haven’t learned as many bad movement habits as adults have.
[01:57] Running is natural. When we are little we have no fear of falling. We just free fall, but as we get older we get scared.
[02:55] Kids mimic movements. Unfortunately, kids are not taught how to run properly. Yes, running is natural, but when they start mimicking others and they are doing it wrong, they start doing it wrong too.
[04:27] The common element in all of the sports kids play is running.
[06:41] The pose method prevents injury in cross-country running, and in every sport that involves running.
[07:54] A lot of coaches believe that reducing injury is about reducing mileage and tempo, when the reality is, they need to run correctly to avoid injury.
[08:56] The funny thing is, when running slow, you’re actually adding more impact to your joints. What we need to do is give our kids the tools to know how to run. That’s more important than the “just keep moving” mindset.
[10:35] That’s why Coach Valerie loves working with kids. She gives them the method so they can keep moving, but doing it correctly helps them actually reduce the chance of injury. Luckily, even as adults you can learn too!
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on iTunes! We’re on Spotify as well, or you can listen to our show directly on Libsyn here.
Links to check out
-- https://www.runrx.fit/
-- FREE 30-day reboot on YouTube by RunRX https://www.youtube.com/playlist?list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re
-- Follow us on Facebook https://www.facebook.com/runrxfit/ and Instagram https://www.instagram.com/runrx/
-- Have questions? Email us at support@runrx.fit
Short episode summary
Don’t be afraid of strength training. Tune in to this episode to learn how our method of strength training can actually make you a better runner.
Timestamps of big takeaways
Strength Training is a Pillar in RunRx Programs
[00:25] Our focus on strength training in the RunRx Programs is one of the things that makes our running training stand out.
[00:38] Coach Valerie shares about her time as a strength trainer and how she was trying to get women to add weights to their fitness regimen.
[01:14] Some runners are afraid of strength training because they fear bulking up will make them slower.
Strength Training Can Make You a Better Runner
[01:39] Increasing your bone density, and being stronger overall, definitely helps runners. We're not trying to teach you to be bodybuilders, so we focus on functional strength training.
[02:15] We focus on strength training that uses your own body weight.
[02:51] We teach things like “activating your glutes” and “unweighing your body.”
[04:07] The more you can understand what your muscles do and how to work them correctly, they'll also work correctly in your run.
It’s Not All About Your Legs
[05:29] Strength training your legs isn't necessarily going to make you run faster, but strength training your core and lifting your legs from your core can make a world of difference.
[06:27] Runners need hip strength more than anything else.
[07:06] You need to strengthen your whole midline including your glutes and your core.
[07:33] Coach Valerie calls herself a learned athlete. She was not a natural runner, but she trained herself to be one. And, strength exercises had a significant impact on making her a better runner.
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on iTunes! We’re on Spotify as well, or you can listen to our show directly on Libsyn here.
Links to check out
-- https://www.runrx.fit/
-- FREE 30-day reboot on YouTube by RunRX https://www.youtube.com/playlist?list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re
-- Follow us on Facebook https://www.facebook.com/runrxfit/ and Instagram https://www.instagram.com/runrx/
-- Have questions? Email us at support@runrx.fit
Short episode summary
The hip bone’s connected to the backbone. The backbone’s connected to the neck bone… Tune in and revisit the idea that it’s all connected!
Timestamps of big takeaways
Your Body is All One Unit
[00:21] Coach Caroline opens the episode with a story about a RunRX student that had a foot injury, and how it reminded her and Coach Valerie that our bodies are all connected!
[00:54] As the student began working on stretching and releasing the tension in her shoulders, her foot pain stopped.
[01:09] Your body is all one unit and when one area of your body is hurting, it can impact another.
Think Of Your Body as Links in a Chain
[02:16] When something in the chain is preventing a full range of motion, it can impact your entire chain. You have to work out the kinks so to speak to move through a full range of motion.
[02:50] Stretching in one area might not be enough to give you full range of motion.
Work The Whole Body
[03:19] Since everything is connected, you need to keep all of your body limber and open the movement chain.
[04:39] Some of our workouts will make you sore in places you didn’t even realize you were working. This is just further proof that the whole body is connected!
Pain Isn’t Random
[05:06] You may experience pain and not understand what caused it. Maybe it’s how you sat or walked or exercised.
[06:09] So many things can contribute to heel spurs or plantar fasciitis that have nothing to do with running. It all goes back to movement.
Why We Focus on Standard of Movement Training
[06:43] Many runners that come into our programs don’t have a good foundation for strength training. For example, many people think running hurts their knees, but in reality, running is one of the most natural moves there is.
[07:13] So we focus on how to stand, how to walk, and how to run. Doing these movements correctly will help heal all of the painful areas in your life.
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on iTunes! We’re on Spotify as well, or you can listen to our show directly on Libsyn here.
Links to check out
-- https://www.runrx.fit/
-- FREE 30-day reboot on YouTube by RunRX https://www.youtube.com/playlist?list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re
-- Follow us on Facebook https://www.facebook.com/runrxfit/ and Instagram https://www.instagram.com/runrx/
-- Have questions? Email us at support@runrx.fit
Short episode summary
Are you overthinking how to run pain-free? Perhaps you need to let go of the noise, and just listen to what Coach Valerie is telling you to do. Tune in to learn what we mean!
Timestamps of big takeaways
How You Learn Anything is How You Learn Everything
[00:25] Coach Caroline opens the episode with a story about how she is training people in her day job in tech and they are getting all worked up over their results. This is similar to a situation happening with RunRX members overthinking their results too.
[02:13] You need to first listen to what you’re trying to learn without trying to do it. In other words, listen to how to do it before you try. Grasp the concepts first.
It’s Not About the Distance or the Time
[03:00] Our members get really worked up when they are trying to follow what to do. For example, running 10 meters. We’re not saying you need to measure it and make sure it’s exactly 10 meters or you’re going to fail.
[03:42] If you were only able to run 8 instead of 10, you didn’t fail! You accomplished 8 meters!
[04:20] Don’t focus so much on the distance or the time. Remember you are learning a standard of movement. You have to fully grasp how to do the movement correctly before you can worry about improving anything else.
Start with the Basics
[05:08] When you can learn those first three steps - pose, fall, pull - the sky is the limit with your running
[05:52] If you start acting rather than listening in the training, you may miss important lessons.
[06:29] Trust the process of learning how to run. Coaches Valerie and Caroline have a method, and it works. So take the time to learn what they have to share, and really take it in!
Just Start with One Thing a Day
[07:03] Even if you’re not in our membership or any of our trainings, you can literally follow Coach Valerie on social media and really learn one thing a day. Just taking that one step each day can make a world of difference in your running.
[07:50] Accept that it’s simple, but not easy. When you start getting in the zone, and declutter your mind of overthinking, you can really hone in on the running and doing it the right way.
Learning to Run is Like Driving a Car
[09:00] When you learn to drive a car, you are very methodical about how to do it. You pay attention to what you’re doing. You don’t overthink it. You just focus on the motions, and making sure you’re doing the right things until you are comfortable behind the wheel. It’s the same with running.
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on iTunes! We’re on Spotify as well, or you can listen to our show directly on Libsyn here.
Links to check out
-- https://www.runrx.fit/
-- FREE 30-day reboot on YouTube by RunRX https://www.youtube.com/playlist?list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re
-- Follow us on Facebook https://www.facebook.com/runrxfit/ and Instagram https://www.instagram.com/runrx/
-- Have questions? Email us at support@runrx.fit
Short episode summary
You may enjoy running with friends, but in this episode, we’ll share why you might want to take time to practice running alone. Don’t miss this one!
Timestamps of big takeaways
How to Stay Focused and Connect with Your Body
[00:22] It can be tempting to run with friends, especially if you’re part of a running group. But, there’s a huge benefit to running alone and focusing on your movement.
[01:15] Practicing on your own will help you stay connected to your own body and focus on your movements even when you are in a group setting. We’re not saying never run with others, but you have to first learn how to run and enjoy running alone.
Connecting with Running
[02:23] Part of running is connecting with what running is. You have to practice running properly alone because no one can run your race for you.
Coach Valerie Shares Her Running Group Experience
[03:34] Coach Valerie was talking while running with her group and though she can chat and run, her fellow group members couldn’t keep up. They couldn’t chat and focus on the movements. You can always grab coffee and catch up after the run.
You Don’t Need a Running Mate
[05:36] The truth is, you don’t need someone by your side while you run. You all might have different goals on race day, and that’s okay.
[06:33] And, if you’re with a running group, you don’t have to be talking either. Besides, your running group might not even be with you on your race day anyway.
[07:20] You can run with your friends side by side and get into a nice tempo without talking too. Sometimes just running next to someone in silence just feels nice.
Conversation Might Not Be On Your Mind Anyway
[07:54] To be honest, if you're really in a good rhythm and you're breathing, conversation isn't what you want to do. Instead, you want to focus on the nice rhythm of exhaling and breathing and connect with running.
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on iTunes! We’re on Spotify as well, or you can listen to our show directly on Libsyn here.
Links to check out
-- https://www.runrx.fit/
-- FREE 30-day reboot on YouTube by RunRX https://www.youtube.com/playlist?list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re
-- Follow us on Facebook https://www.facebook.com/runrxfit/ and Instagram https://www.instagram.com/runrx/
-- Have questions? Email us at support@runrx.fit
Short episode summary
Can you really learn how to run without pain in less than two months? Tune in and find out!
Timestamps of big takeaways
The RunRX Immersion Program is Coming Up
[00:21] You can join The RunRX Immersion Program if you didn’t join the virtual clinic
[01:53] When you first join the Immersion, you’ll get an opportunity to do a Gait Analysis and get feedback on how you currently run so you know where to improve.
[02:19] Even if you’re injured you can join the Immersion.
Running Technique and Training During the Immersion
[03:05] A lot of the beginning of the Immersion is static practice. Then, as you're working on your movement for runners, what you learn is actually going to help you in all of your movement.
[04:25] You might want to give yourself about three months before an A race. However, if you have a fun race coming up and race all the time, it might not be a problem unless you’re injured.
[05:25] Can you run on top of the Immersion Program? That’s really an individual thing, but we have found the best results come with focused practice - meaning you must really focus on implementing the lessons we teach in the program.
Injury Prevention and Time Zone Considerations for Running Practice
[09:16] We also implement a level of self-care into your program. This is intentional because we want you to prevent injuries and get into a good mental space while working with us.
[09:42] We try to vary the times we do our Zoom meetings so we can appeal to the different time zones. The good news is, even if you miss it live, you can see the video and catch up on the lessons.
[11:19] You can reach out with additional questions about the program if you have any we didn’t address. And, we hope to see you in the Immersion really soon!
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on iTunes! We’re on Spotify as well, or you can listen to our show directly on Libsyn here.
Links to check out
-- https://www.runrx.fit/
-- FREE 30-day reboot on YouTube by RunRX https://www.youtube.com/playlist?list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re
-- Follow us on Facebook https://www.facebook.com/runrxfit/ and Instagram https://www.instagram.com/runrx/
-- Have questions? Email us at support@runrx.fit
Short episode summary
Can you learn how to run in a virtual class? Yes! Learn why you should sign up for our virtual clinic!
Timestamps of big takeaways
We’re Gearing Up for Another Virtual Clinic
[00:22] The biggest question we get is, can I really learn to run virtually? And, the basic answer is yes! Absolutely, you can!
Virtual Running Clinic: The Benefits and Accommodations
[01:25] If you can’t be on the live calls, that’s okay. We record all the calls and you can catch up. And, if you have questions, you can ask them and we’ll answer for the benefit of the entire group.
[02:42] If you’re injured, it’s the best time to join the clinic because you can learn how to recover and prevent injuries in the future.
Benefits of a Gate Analysis for Runners
[04:50] One of the most important things we do during the clinic is provide a Gait Analysis for our runners. This is key because it tells us exactly what you need to change to improve your standard of movement and perform better overall.
Why You Should Join The Clinic Now
[06:24] If you have been thinking about joining the clinic, now is the time. We only do this a few times a year. So take advantage of the offering and join us!
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on iTunes! We’re on Spotify as well, or you can listen to our show directly on Libsyn here.
Links to check out
-- https://www.runrx.fit/
-- FREE 30-day reboot on YouTube by RunRX https://www.youtube.com/playlist?list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re
-- Follow us on Facebook https://www.facebook.com/runrxfit/ and Instagram https://www.instagram.com/runrx/
-- Have questions? Email us at support@runrx.fit
Short episode summary
Running shouldn’t be about focusing on the finish line. We’re not all elite runners trying to win a race. Tune in to learn where your focus should be.
Timestamps of big takeaways
The Importance of Gait Analysis and Check In
[00:40] Coach Valerie uses the gait analysis while working with runners. A gait analysis is the assessment of the way the body moves usually by running from one place to another. The purpose is to detect abnormalities in how you are moving. You will usually notice this in your own race photos: when we look at ourselves, we tend to focus on the negative. That’s why Coach Valerie stresses the importance of letting your coach review your run - for an unbiased look that focuses on the standard of movement.
How Do You Know a Good Run?
[01:31] The way we move or run isn’t always perfect. The hard part is figuring out what we're really supposed to do while we're running. For some runners, the question is, how do you really know if you had a good run? Is it the fact you finished and in the time you wanted? OR maybe it’s just enough that you completed the run without hurting yourself.
Reconnect With What Running Should Feel Like
[03:46] Coach Valerie wants to show people how running should feel. As we get older, we start running based on our heart rate, the amount of time, or how many miles we're going to run.
When we run, many of us just kind of make up our own moves. What most people are really feeling when they run is satisfaction of finishing the task. Coach Valerie takes you through drills that put you in the correct movement pattern though. The best part is the shift that comes when people are no longer focusing on the satisfaction of completing the run, but instead on how they were feeling while they were running. This shift is really powerful, and we want everyone to feel how good it can feel to run pain free.
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on iTunes! We’re on Spotify as well, or you can listen to our show directly on Libsyn here.
Links to check out
-- https://www.runrx.fit/
-- FREE 30 day reboot on YouTube by RunRX https://www.youtube.com/playlist?list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re
-- Follow us on Facebook https://www.facebook.com/runrxfit/ and Instagram https://www.instagram.com/runrx/
-- Have questions? Email us at support@runrx.fit
Short episode summary
In this episode, Coaches Valerie and Caroline discuss the relationship between physical therapists and chiropractors to running coaches like them.
Timestamps of big takeaways
Relationship of Therapists to Runners
[00:51] Most runners have been to a physical therapist or chiropractor with a running injury. The Pose Method was the first running method accredited for physical therapy. You shouldn’t expect a physical therapist to be a running coach. A chiropractor gives you an adjustment to get back in line, and the Pose Method teaches you how to stay in line.
The chiropractor is the bone doctor, and the physical therapist is for the muscles. Many runners will go to a chiropractor for a quick adjustment, then go to the physical therapist for muscle pain. The problem is the focus for doctors and physical therapists is usually on one area so runners believe they have bad hips or a bad back, for example.
[02:52] Most people have outer hip pain due to reaching their foot to the ground instead of only pulling their foot up. This is not a limitation of their movement, but rather a system that focuses on correcting where the pain is rather than what is creating it. So, if a runner has IT band pain, the standard exercise is to put a band around them and have them walk sideways or do a clamshell. However, they need help understanding what they were doing in their run to create the pain in the first place and correct their movement pattern.
Recovery Vs. Maintenance
[07:38] Maintenance work is easier than recovery work, and we should not stop doing intervals just because we're not training for a race. It's the same with eating right and prepping for a race. We should keep doing a little work every day to continue lifelong running. You're finally where you can hold the right position where your body can hold pose. Now you have to do maintenance work to stay there.
Balance in our Body
[08:41] Everyone has some imbalance, and it is important to acknowledge and work around it. It is also important to be dedicated to your glute work and footwork, and to work on your movement and awareness of it.
Taking Care of Yourself
[10:19] When going to a doctor, chiropractor, or PT, the hope is that they will fix an immediate issue, and get you into a habit where you can maintain it. If you keep working on maintaining the “fix” you won’t have to keep visiting the doctor. And, if you do have some pain down the road, it will be that much faster to “fix” it again. You must take care of yourself to maintain the adjustments a chiropractor or PT gives you. It’s also worth noting that even if you already “look great running,” it might still be a good idea to work with RunRX just to ensure you are moving correctly to avoid future injuries.
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on iTunes! We’re on Spotify as well, or you can listen to our show directly on Libsyn here.
Links to check out
-- https://www.runrx.fit/
-- FREE 30 day reboot on YouTube by RunRX https://www.youtube.com/playlist?list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re
-- Follow us on Facebook https://www.facebook.com/runrxfit/ and Instagram https://www.instagram.com/runrx/
-- Have questions? Email us at support@runrx.fit
Short episode summary
Are you making excuses to not run? In this episode, Coaches Valerie and Caroline discuss tips for running regardless of the excuses we make.
Timestamps of big takeaways
Don’t Let Your Pain Hold You Back
[00:31] People joining the membership sometimes have physical complaints such as a weak lower back. One thing that happens is we tense up while doing our movements and that can actually cause us more pain. For example, one of our members who had lower back pain was tensing up her entire body, but when she stopped thinking about the back pain and just allowed her body to do the movements properly, she was able to run longer than she has in years. We can adapt to our weaknesses and make our movements around them.
Your Pain Could Be Related to Your Movement
[02:51] Previous injuries are challenging when trying to learn how to run pain free. People are often hesitant to let go of what they were doing before they start working with a running coach. But, what a lot of people realize is that the reason they got the injuries is because they weren’t moving correctly. When you move the right way, things like shin splints might just disappear.
Listen to your Body
[04:19] Coach Valerie encourages people to listen to their bodies and learn how to strengthen the whole body, so they can get out and run. Start doing stretches and strength exercises, such as toe taps to strengthen the foot, ankle and shin, and ball of foot hops to develop elasticity. These exercises can help people feel better when they run. However, you have to be open minded and accept that you might not actually have a weakness at all. It could just be that you never knew how to move properly.
Our Body Responds to What We Do
[06:12] The reality is that your body responds to what you do consistently, so adding a few toe taps here and there can help you get back to running and improve your recovery. The best thing RunRX does is give people the tools they need to make sure they can get out of that place of pain and get back to running. When you focus on what you’re supposed to do while running, you may just find your tension starts to go away.
Proper Stretching
[9:11] The best part of the RunRX program is that our coaches are the first people to admit it and work on what they need to work on to ensure we don't run with injuries or cause injuries. For example, recognizing when you need to stand up and do full-arm shoulder circles to help your feet relax, or seat hip openers to release tension in shoulders and hips. Simple stretches can be life changing and help you get back out there running again.
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on iTunes! We’re on Spotify as well, or you can listen to our show directly on Libsyn here.
Links to check out
-- https://www.runrx.fit/
-- FREE 30 day reboot on YouTube by RunRX https://www.youtube.com/playlist?list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re
-- Follow us on Facebook https://www.facebook.com/runrxfit/ and Instagram https://www.instagram.com/runrx/
-- Have questions? Email us at support@runrx.fit
Short episode summary
Are your glutes firing on all cylinders while you train? Let’s talk about it in this episode!
Timestamps of big takeaways
Squeezing the Gluteus Maximus
[01:21] Coach Caroline was told by a coach her glutes weren't firing while running. He recommended that she squeeze her buns. Coach Valerie also had hamstring troubles during her run, which she attributed to her glutes not "firing."
[03:38] While the body is upright, the glutes are on because it holds the body while it is relaxed when sitting. Thus, if someone tells you that your glutes aren't firing, you're more than likely bending slightly over, and your hips have to do more work.
[04:58] 99% of the people Coach Valerie worked with who were informed their glutes weren't firing had no problem with their glutes. The problem is how they handle themselves when running.
Top Runners Aren’t Concerned About Squats
[5:56] The top marathoners aren't concerned with completing a large number of squats. Instead, they require only a few squat reps before running because it's not about the muscle, but how to hold yourself up using strength workouts.
[07:01] Coach Valerie teaches runners how to activate their glutes by positioning themselves correctly and practicing strength work to maintain that position.
The Truth About Core Strength
[07:54] People would be unable to stand upright or even walk around the block without core strength. Most people have the strength, but they need to be using it appropriately.
[08:14] Because the knees are joints, they lack muscles. Hence, if your knees are in pain when doing strength training, you're doing something wrong.
[09:00] Coach Valerie emphasizes the importance of focusing on the pattern you are developing when doing strength training, and training to run. You have to build the correct patterns into your movements and engage the proper muscle patterns whether you’re at the gym or doing the RunRX exercises.
[10:42] Moving your arms isn’t going to make you run faster. It’s not about trying to add more movement. It’s about moving the right way. Moving correctly is the only thing that will actually improve your speed.
Rate, Review & Subscribe
Don’t forget to like and subscribe to our show. You can also rate and review our show on iTunes! We’re on Spotify as well, or you can listen to our show directly on Libsyn here.
Links to check out
-- https://www.runrx.fit/
-- FREE 30-day reboot on YouTube by RunRX https://www.youtube.com/playlist?list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re
-- Follow us on Facebook https://www.facebook.com/runrxfit/ and Instagram https://www.instagram.com/runrx/
-- Have questions? Email us at support@runrx.fit
Short episode summary
How is one’s heart rate connected to exercise? What does it often tell you about your movement? Tune in and find out!
Timestamps of big takeaways
Maximum Heart Rate
[0:41] The maximum heart rate of a person can be computed by subtracting their age from 220 for men and 226 for women. The idea when this formula was made was to get a baseline of a person’s max heart rate. It was then discovered that the percentage of heart rate had a direct correlation to how much fat a person was burning vs carbohydrates. The higher the heart rate doing cardio, the more carbohydrates being used. And, the lower the heart rate, the more fat is burned.
[04:19] It’s important to work at all levels. To strengthen your heart, it needs to exert effort. It’s better to have a blended workout where you get your heart rate up, let it recover, then do it all over again.
[6:45] Your heart rate can impact your movement, intensity, and overall potential. The better movement you have, the more efficient you get. The more you improve your movement, the easier it will feel with practice. What was hard in the beginning won’t be as hard to do as you progress.
Fear About Elevated Heart Rate
[7:22] When Coach Valerie was an aerobics teacher, she recalled her students' fear and how they kept checking their heart rate. There was a fear at that time about doing aerobic exercises. Aerobic is for fat-burning, while anaerobic is for sugar-burning.
Recovery Heart Rate
[9:48] In running or endurance, 120 is the recovery heart rate. When you stop running, your heart rate should drop to 120 after about 90 seconds. The faster you recover the more “fit” you are.
Connect With Your Breathing
[12:24] When you’re running, you should also connect with your breathing. It is a cardiovascular exercise. If you’re trying to control your breath, you are controlling your movement. The freedom of running is just to let your body run and connect with both breathing and movement.
Rate, Review & Subscribe
Don’t forget to like and subscribe to our show. You can also rate and review our show on iTunes! We’re on Spotify as well, or you can listen to our show directly on Libsyn here.
Links to check out
-- https://www.runrx.fit/
-- FREE 30 day reboot on YouTube by RunRX https://www.youtube.com/playlist?list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re
-- Follow us on Facebook https://www.facebook.com/runrxfit/ and Instagram https://www.instagram.com/runrx/
-- Have questions? Email us at support@runrx.fit
Short episode summary
Is there such a thing as a quick fix in running? Tune in and find out what coaches Valerie and Caroline think.
Timestamps of big takeaways
Should You Avoid Workout Gadgets?
[00:27] Coach Valerie thinks that workout toys are fine. Since she’s all about running, she always sees ads for things that will supposedly make you run faster (i.e. running bands and ladders). There are even weight vests that you can use when you run.
They are great to use as long as you understand why you’re using them in the first place. Putting on a weighted vest is loading your joints, and stressing them. Unless you are training for something, you are not advised to use them. They won’t help you run faster.
The Idea Behind Weighted Vests
[02:44] The original intent for the weighted vest was for people in the armed forces and emergency services who needed to train themselves to carry weights while moving. Eventually, recreational runners started wearing them as well. A lot of people think that wearing them will help the body get stronger. However, the average runner already has difficulty running with just their own body weight alone. A weighted vest is not going to make you run faster magically.
Using Gadgets Properly
[03:59] According to Coach Valerie, there is a right way to use running bands. It helps ease elasticity. The problem comes when a runner is doing a drill. There are so many occasions that you’ll see that the runner is bent over. You have to hold your body upright to do the drill properly. You need to do it in a way that reinforces what you’re trying to do in your run. If you’re going to get a gadget, you need to use it correctly and for something that will help you move better.
Coach Caroline’s Confession
[06:55] Coach Caroline shares that she used to sell MLM products when she was running. While there are great products, and some that do work for weight loss and various things, she recognized too many people were looking for a quick fix. Quick fixes don’t really exist though.
The Benefits of Running
[08:49] A lot of people still really like to use running to lose weight. Running is difficult, but the great thing about it is you don’t need fancy gadgets or gizmos. You can just go out and run. The kicker is that you need to learn how to move correctly. The benefit of running is running. Before you purchase all those gadgets, ask yourself if you will use them, if you need them, and if you think they will actually help you with your running.
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on iTunes! We’re on Spotify as well, or you can listen to our show directly on Libsyn here.
Links to check out
-- https://www.runrx.fit/
-- FREE 30-day reboot on YouTube by RunRX https://www.youtube.com/playlist?list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re
-- Follow us on Facebook https://www.facebook.com/runrxfit/ and Instagram https://www.instagram.com/runrx/
-- Have questions? Email us at support@runrx.fit
Short episode summary
Do your shoes really matter when running? We’ve talked about it before, but it keeps coming up so tune in to find out what coaches Valerie and Caroline have to say on the matter.
Timestamps of big takeaways
Recapping Our Virtual Clinic
[00:44] Everyone who gave us feedback on the virtual clinic was seeing a difference in their run thanks to our practice. From no longer feeling plantar fasciitis symptoms to knees no longer hurting, our clinic participants got to experience running pain-free.
The Shoes You Should Get to Run
[02:06] The first thing you need to look for is comfort. You want to feel stable in your shoe, and like you're still standing on your feet.
Super Shoes
[03:02] Four years ago or so, Super Shoes came out. It became a trend, and elite athletes were wearing them. But, spoiler alert, it just feels like a normal shoe.
The Relationship Between Shoes And Injuries
[04:56] Cushioning is not protective against running-related injuries. Furthermore, shoe companies admit that all shoes really do is protect your foot from the ground.
The Feeling of New Shoes
[06:38] Anyone who puts on a new pair of shoes feels quicker. But that sensation will fade with time. It's like getting a new tire for your car; you could feel like you're driving a little better at first, but it doesn't take long for those new tires to feel like the old tires again.
Learn To Run Properly
[09:16] When you learn to run and use the proper movement, those injuries disappear since you're doing it correctly. It’s not about the shoe!
Stay Comfortable
[11:52] Coach Valerie will not advise you to purchase a new pair of shoes to run pain-free. When running, stick to what you're familiar with. And as you practice, you'll realize that you want to go down.
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on iTunes! We’re on Spotify as well, or you can listen to our show directly on Libsyn here.
Links to check out
-- https://www.runrx.fit/
-- FREE 30-day reboot on YouTube by RunRX https://www.youtube.com/playlist?list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re
-- Follow us on Facebook https://www.facebook.com/runrxfit/ and Instagram https://www.instagram.com/runrx/
-- Have questions? Email us at support@runrx.fit
Short episode summary
Have you ever wondered if you should run like a duck or a pigeon? It’s a question that left Coach Valerie wondering why these two animals were used as an analogy for running. In this episode join Coaches Caroline and Valerie as they discuss running and whether you should run like a duck, a pigeon, or neither of the two.
Timestamps of big takeaways
The Difference Between a Duck and a Pigeon
[1:00] Coach Valerie wondered why a duck and a pigeon were used as an analogy about running. She thought that maybe it was because of how they run, wherein ducks move their feet fast while a pigeon is a walker.
Running Mistakes
[2:14] Sometimes when people run, they encounter some injury, or something seems wrong. This may be because you are doing something wrong in your run. You may be a reacher, marcher, pusher, or leaner. Most people don’t realize this. That’s where RunRX can help - we can teach you the proper way to run.
Not Like a Duck or Pigeon
[5:59] You will learn how to utilize your body weight through running. You develop your running and support skills. Understanding the movement and starting to run will seem fun. It wouldn’t feel like you’re a duck or a pigeon.
Easy Running
[7:07] They sometimes say that a runner must go on an easy run. However, Coach Valerie says easy runs don’t exist. When running, you use every single muscle in your body, and it’s one of the most intense cardiovascular activities.
[7:53] Running is not easy, but you have the power to make running easier on you and your body. Some people make it look easy to run. You should work at your own pace and figure out how to work with your body weight. And, RunRX can help you learn the standard of movement that will enable you to run pain-free.
Control
[10:29] You can only control what you can control. RunRX can provide the ideal training, but only you have the power to follow through.
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on iTunes! We’re on Spotify as well, or you can listen to our show directly on Libsyn here.
Links to check out
-- https://www.runrx.fit/
-- FREE 30-day reboot on YouTube by RunRX https://www.youtube.com/playlist?list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re
-- Follow us on Facebook https://www.facebook.com/runrxfit/ and Instagram https://www.instagram.com/runrx/
-- Have questions? Email us at support@runrx.fit
Short episode summary
With two decades of teaching running techniques, Coach Valerie knows a lot about how to run without pain. Coach Caroline helps navigate the mindset side of things. Tune into learn about the immersion program that will help you become a better runner in body and mind!
Timestamps of big takeaways
Importance of Focus
[00:49] Coach Valerie emphasizes the importance of focus when it comes to running - especially when learning new movements. Coaches Valerie and Caroline teach both new and experienced runners to be more efficient in their movement with the use of focus.
About The Immersion Program
[02:21] The immersion can help injured runners with modified practices, such as static and self-care practices, specially curated for their needs. The immersion’s four-week focus course allows runners to adjust and grasp new movements.
[03:40] You can work on these practices in the privacy of your own home - even during winter on a treadmill! Coach Valerie offers coaching in two ways: through video check-ins and by reaching out to the group via email.
[04:33] Through the immersion you will also get the opportunity to send Coach Valerie a running video so she can better help you correct your movement. And, with the immersion program, you will have access to our community of runners, and it's nice sometimes to interact with other people going through the same thing you are.
Clinics vs Online Consultation
[05:45] In Coach Valerie’s in-person clinic sessions, there might be 20-plus students. There can be difficulty focusing on each student. But with Zoom meetings, students can send her their movement videos, and she can concentrate, give them modified practices for their concerns, and answer every one of their queries.
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on iTunes! We’re on Spotify as well, or you can listen to our show directly on Libsyn here.
Links to check out
-- https://www.runrx.fit/
-- FREE 30-day reboot on YouTube by RunRX https://www.youtube.com/playlist?list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re
-- Follow us on Facebook https://www.facebook.com/runrxfit/ and Instagram https://www.instagram.com/runrx/
-- Have questions? Email us at support@runrx.fit
Short episode summary
The next virtual clinic is coming up soon. In this episode, coaches Valerie and Caroline discuss why you should attend, and what you will get out of it. They also share what makes this particular clinic special and how their coaching style differs from what other running coaches do.
Timestamps of big takeaways
Learning About Running
[00:48] Coach Valerie believes that the best reason to sign up for the online clinic is to start learning more about your running. At a minimum, they'll teach you something very basic about running that you can use forever and that will instantly improve your runs.
The Joys of Running
[01:17] It doesn't matter if you are a seasoned runner, have been injured, or simply haven’t been running in a while. There is no restriction on who can sign up. The nicest thing about running is that everyone can do it, and it is so enjoyable when you learn how to properly so it. It’s why so many people want to be able to do it. Even if you've spent your entire life running, there is still much to learn.
What Makes it Special?
[03:01] Coach Valerie shares more than just how to run properly. She will personally observe your runs and movements and give you feedback on how to improve your form. This alone sets her apart from other running coaches - she focuses on the movement and doing it correctly.
Even if you can’t be on the live calls and be online, you can learn how to move correctly if you will have the opportunity to send in a video of you running so you can get a proper gait analysis where Coach Valerie will tell you what you’re doing wrong, and why it hurts to run.
[05:32] Now is the ideal moment to sign up for the virtual clinic, regardless of whether you are injured, just starting out, or have been running for a while.
A Different Style
[07:24] The RunRX method is a distinctive form of coaching. Unlike coaches that simply run with you, Coach Valerie is observing how you run, and telling you how to correct your movements. She will speak to you in a language you can understand, and give you helpful feedback based on what you experience for yourself in your body when you are running.
Join Us and Learn to Run Pain-Free
[09:26] We hope you will join us for the virtual clinic. Visit our website, check out our socials, and see why people work with us. And, we hope you will get your gait analysis because Coach Valerie wants to see you run. It helps a lot to have somebody watch you and help you correct your movement. That alone is worth signing up for!
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on iTunes! We’re on Spotify as well, or you can listen to our show directly on Libsyn here.
Links to check out
-- https://www.runrx.fit/
-- Take our quiz to learn more about running pain-free https://runrx.fit/quiz/
-- FREE 30-day reboot on YouTube by RunRX https://www.youtube.com/playlist?list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re
-- Follow us on Facebook https://www.facebook.com/runrxfit/ and Instagram https://www.instagram.com/runrx/
-- Have questions? Email us at support@runrx.fit
Short episode summary
In this episode, coaches Caroline and Valerie talk about becoming a better runner without getting bored or neglecting the basics.
Timestamps of big takeaways
Going Through Levels
[02:13] Coach Valerie's initial step with runners is to help them change their thinking and learn how to move more effectively. Coach Valerie wants runners to understand that they must accept their current level for the time being before they can improve.
Consistency
[05:56] Running is about progression. Coach Valerie shared someone’s story about how she could run pain-free after doing several 10K to Half marathons before going to big marathons. When you go through the preparation for races with a coach instead of on your own, you'll often learn that it wasn't the marathon that created the stress fracture (or your specific injury) but how you prepared for the race in the first place.
Training Plans
[09:46] Coach Valerie emphasizes the importance of learning to run properly. If you can’t run for an hour, you’re not ready to run a 10k. You need to work on increasing your endurance, cardiovascular fitness, and stability.
[13:23] Runners are not attaining their full potential because they are hindered by their internal constraints and perceptions of their limitations.
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on iTunes! We’re on Spotify as well, or you can listen to our show directly on Libsyn here.
Links to check out
-- https://www.runrx.fit/
-- Take our quiz to learn more about running pain-free https://runrx.fit/quiz/
-- FREE 30-day reboot on YouTube by RunRX https://www.youtube.com/playlist?list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re
-- Follow us on Facebook https://www.facebook.com/runrxfit/ and Instagram https://www.instagram.com/runrx/
-- Have questions? Email us at support@runrx.fit
Short episode summary
In this episode of The RunRX Podcast, coaches Caroline and Valerie discuss individuals who have a mindset of self-limitation and as a result, hold themselves back. They will also share how you can overcome this behavior and unlock your potential in running and everything.
Timestamps of big takeaways
Overcoming Personal Limitation
[00:22] If you are stuck and can't unlock your running potential because of your limitations, you can overcome this by learning correct movement. You begin to own your movement when you realize there are certain movements you can do that will help you move more effectively and lower your risk of injury.
[03:16] Coach Valerie said everyone has limitations and it doesn’t mean anything is wrong with you. She never focuses on a person’s limitations. Instead, she focuses on teaching you how to move, stand, and breathe.
Your Body is Adapting
[04:52] Most of your issues disappear when you learn how to move efficiently because your body adapts to this new movement.
Limitation Happen in Everything
[05:26] Limitations can happen in running, but they can also happen in everything. Coach Caroline tells a story about the time she hated jumping ropes. Because of her limitations with some surgeries she got, she thought she couldn't do jumping ropes. However, with the help of coach Valerie, she could jump rope perfectly.
Coach Relevance
[8:30] Sometimes, a coach can help us overcome our issues because they can help pinpoint what we need and encourage us to continue.
[09:06] Having a coach is what gets you out of that funk. That feeling of you can’t do it and all other negative thoughts.
Challenge for You
[09:39] The challenge for you this week is to consider something else you're doing instead of contributing to what we're doing. And then ask yourself, how are my beliefs and thoughts being constrained?
We’d like to invite you to come to the upcoming virtual clinic in January. Coaches Caroline and Valerie will help you with the one thing that might help you snap out of your funk.
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on iTunes! We’re on Spotify as well, or you can listen to our show directly on Libsyn here.
Links to check out
-- https://www.runrx.fit/
-- Take our quiz to learn more about running pain-free https://runrx.fit/quiz/
-- FREE 30-day reboot on YouTube by RunRX https://www.youtube.com/playlist?list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re
-- Follow us on Facebook https://www.facebook.com/runrxfit/ and Instagram https://www.instagram.com/runrx/
-- Have questions? Email us at support@runrx.fit
Short episode summary
There’s a lot of misinformation about training plans for marathons, 5ks, and other races. In this episode, Coaches Caroline and Valerie separate fact from fiction.
Timestamps of big takeaways
Running Easy or Hard
[00:22] There is no such thing as easy running because running is hard. You run for the challenge and for the connection of using your body.
[01:41] If you're given a running pace, the first question is, how do you run? You can joke about how easy or difficult a run is, but what does that mean? Just because you can run a 10-minute mile doesn’t mean you ran it efficiently, let alone correctly. You must run with the proper movement to avoid injuries.
[05:08] First, learn how to run because you might be spending too much time on the ground which is causing your speed to suffer.
Adjusting Your Mentality
[05:27] Coach Caroline brings up the point that if you’re meeting a certain number of miles in a certain amount of time, but you haven’t been running for a while, your speed could change. In fact, if it’s been a while, you might not even be able to go the distance you once did.
[06:03] Coach Valerie tells a story about a client who likes to run faster every time she runs. And then the next time she went running, she'd return to her regular time and couldn't surpass her faster records. The problem is that she hasn’t given her body a chance to adapt. That is why coaches Valerie and Caroline teach you to work with where you are today to improve tomorrow.
Progressing Step by Step
[08:43] When training a dog, you can’t just command them to sit and stay when your dog has only learned how to sit. You have to build up to it, and you must go through stages. Similarly, you must progress at whatever rate your body and mind are working. Sure, challenge yourself, but don’t expect to get to any particular level overnight.
Connecting with Your Mind
[10:52] When you connect with your mind it’s a beautiful thing. Coach Valerie loves to see when people start to feel the feeling of running and when they desire to feel that again.
Training Plans
[12:06] Coach Valerie has been writing training plans for 20-plus years. And none of her plans have time associated with how far you run. All of her plans are either interval by distance. For example, 400 meters, 800 meters, one mile, or however many miles. But none of the plans she has ever written tell a person how fast to run them.
[12:50] Coach Valerie tells a story about how she ran for 40 minutes without a watch because she just wanted to enjoy a good run. She had completed five miles of running. The lesson is that it was less about how far she ran and more about how much fun she had while running. Some might say that's what easy running is, but you had to go on a journey to figure out what running was before it felt easy or relaxed.
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on iTunes! We’re on Spotify as well, or you can listen to our show directly on Libsyn here.
Links to check out
-- https://www.runrx.fit/
-- Take our quiz to learn more about running pain-free
https://runrx.fit/quiz/
-- FREE 30 day reboot on YouTube by RunRX https://www.youtube.com/playlist?list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re
-- Follow us on Facebook https://www.facebook.com/runrxfit/ and Instagram https://www.instagram.com/runrx/
-- Have questions? Email us at support@runrx.fit
Short episode summary
In this episode of the RunRX podcast, Coaches Valerie and Caroline discuss how runners are injured, how they deal with it, and how to decrease the risk of being injured again.
Timestamps of big takeaways
We Are Our Injury
[00:43] Coach Valerie has encountered many clients that have concerns about their bodies, specifically imbalances. Imbalances are precisely why the RunRX method concentrates on strength, balance, and proper movement. By focusing on those elements, you will realize you have actually already adapted to how you are made.
[01:38] As you learn how to move better, you won’t see your imbalances or body overall as a limitation. The drills will help you have less pain and move correctly.
Mastering Martial Arts with a Disability
[02:32] Coach Caroline shares a tale about how Bruce Lee became a master of martial arts even though one leg was shorter than the other.
Running Lopsided
[03:20] Coach Valerie talks about Dr. Romanov's Pose Method for running. This strategy does not attempt to alter your genetic makeup, but trains both legs equally and improves hip stability while working on your capacity to pull swiftly on both feet.
Quick Pulls Drills
[05:57] Football players are some of the best runners because they always do quick-beat drills to improve their field running. Quick pulls are different from running fast. It is about learning to pull your feet fast without being concerned about your respiration or heart rate.
[08:00] Don’t let your physical limitations prevent you from running. We all have different body issues, but we still must learn how to move correctly despite our physical limitations so that we can run without pain.
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on iTunes! We’re on Spotify as well, or you can listen to our show directly on Libsyn here.
Links to check out
-- https://www.runrx.fit/
-- Take our quiz to learn more about running pain-free
https://runrx.fit/quiz/
-- FREE 30-day reboot on YouTube by RunRX https://www.youtube.com/playlist?list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re
-- Follow us on Facebook https://www.facebook.com/runrxfit/ and Instagram https://www.instagram.com/runrx/
-- Have questions? Email us at support@runrx.fit
Short episode summary
What does running pain-free have to do with riding a unicycle? Tune in and find out!
Timestamps of big takeaways
The Idea of a Unicycle
[01:22] When you run, you are simply changing your support, which is your foot. If you're balanced on your support, you're only on one foot when you use your body weight, and you remove yourself from the support when you detect body weight. Simply speaking, in a way, it's a race to see how quickly you can get on and off your support.
[2:05] Similarly, someone riding a unicycle is balanced on support, and they must hold their upper body in alignment. The unicycle begins to move and the rider pedals and goes forward by shifting their body weight forward.
Challenge For Runners
[03:09] One challenge for runners is that they tend to focus on everything they do wrong rather than what they do correctly or right.
[4:14] When you’re in correct alignment, your foot will touch the ground where it should. The challenge is you must feel confident in your movement and stop looking for the ground.
Movement and Connection
[4:50] When Coach Valerie tells people to do jumping jacks, no one ever asks where they land their feet. In the same way, with running, you know where you should be, and it's just that you've never thought about it before. Once you connect with that, it's a fun little way to begin working on your movement.
Watch Unicycle Videos
[05:54] We challenge you to look up a unicycle video or two and watch them for a few minutes. This will help you understand what you're trying to do when holding your body in line. If you lean forward or move your head in front of your body while riding a unicycle, you'll faceplant. But once you learn the movement, it’s a smooth ride.
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on iTunes! We’re on Spotify as well, or you can listen to our show directly on Libsyn here.
Links to check out
-- https://www.runrx.fit/
-- FREE 30-day reboot on YouTube by RunRX https://www.youtube.com/playlist?list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re
-- Follow us on Facebook https://www.facebook.com/runrxfit/ and Instagram https://www.instagram.com/runrx/
-- Have questions? Email us at support@runrx.fit
Short episode summary
In this episode, Coaches Valerie and Caroline will discuss the importance of focusing only on one thing rather than doing multiple things simultaneously.
Timestamps of big takeaways
The One Thing To Think About
[01:49] Running requires you to pull your foot up from the ground and be prepared and ready to do so. You should be focused on this one task to do your job in running. The thing about running is that you must prepare to pull the other foot as soon as you fall. Pose, fall, pull…That is how you develop the rhythm
[3:04] The challenge for you is to focus on when it is time to pull the foot, but first, you must understand what pulling is, and become comfortable with it.
Focusing on Breathing
[04:28] Many people practice meditation or yoga to unwind. Others aren't very good at those things. Like in meditation, where you let go of everything else and focus on breathing, running also requires you to focus on breathing and pulling the foot.
Mental Energy
[6:17] Learning the pattern of holding your body in the correct posture, keeping it in line, and focusing solely on pulling can be mentally exhausting. The good news is, after a while, your body becomes accustomed to the pattern. Your muscle memory will eventually take over some of the work so that your brain does not have to think as much. It gradually becomes more natural.
We All Have a Natural Blueprint for Running
[07:29] Humans are born with the ability to run. Our methods restore the true connection between the body and the brain. Running works every muscle in your body. Because of that connection, the exercise must be extremely focused. When you truly concentrate on what you're supposed to do, everything else begins to fall away. It's almost like reconnecting with your natural movement.
Purpose and Intent
[09:07] Each drill we give you comes with a purpose and intent. The three elements of the gait cycle will be “drilled” into you over time, with your drills focusing on one of the elements so your body becomes used to the movements.
Disconnect From Other Things
[10:36] If you truly want to learn this, you must disconnect from things like music and talking to your friends. It can be for five or ten minutes, or as much as an hour. The key is to allow your brain to concentrate on the tasks you’re doing, however. Put in the work, and it will become more natural to run pain-free.
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on iTunes! We’re on Spotify as well, or you can listen to our show directly on Libsyn here.
Links to check out
-- https://www.runrx.fit/
-- FREE 30-day reboot on YouTube by RunRX https://www.youtube.com/playlist?list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re
-- Follow us on Facebook https://www.facebook.com/runrxfit/ and Instagram https://www.instagram.com/runrx/
-- Have questions? Email us at support@runrx.fit
Short episode summary
In this episode of The RunRX Podcast, Coach Valerie and Coach Caroline share how you can use inspiration to keep moving and remind yourself to pull your feet up and keep going.
Timestamps of big takeaways
Coach Valerie’s Running Beginnings
[01:39] When Coach Valerie started running marathons, she was curious about how her friends stayed inspired and pushed themselves to keep moving. Her friends told her they used a lot of positive self-talk and spiritual quotes, and other people start talking like that to you too while you’re running. Unfortunately, Coach Valerie said that wasn’t helping her run.
[02:36] Coaching in running helped Coach Valerie realize the goal is to pull her foot up, so she just started telling herself and her clients, “Up! Up! Up! Up…Exhale”
The Amputees
[03:59] Coach Valerie has seen and worked with amputees and wheelchair users. She has been inspired by them. Fighting an issue like that is never easy, but these runners choose to alter their movement and continue running. They do not regard difficulty as a problem and continue to move and accomplish what they enjoy.
Developing Your Mindset
[07:31] Coach Caroline talks about how the mind is a unique body part. The body is powerful, but the mind has the power to keep you from moving. That is why training your mind to think positively and like you can do it, will help you get started and cross the finish line.
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on iTunes! We’re on Spotify as well, or you can listen to our show directly on Libsyn here.
Links to check out
-- https://www.runrx.fit/
-- FREE 30-day reboot on YouTube by RunRX https://www.youtube.com/playlist?list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re
-- Follow us on Facebook https://www.facebook.com/runrxfit/ and Instagram https://www.instagram.com/runrx/
-- Have questions? Email us at support@runrx.fit
Short episode summary
In this episode, Coaches Valerie and Caroline share how to persevere when you become lost in your own mind.
Timestamps of big takeaways
Looking For the Ground
[00:48] If you think about landing, touching the ground, where your foot should be, then you’re looking for the ground. But running is supposed to be about being in the air. Coach Valerie tended to look for the ground when running too, and didn't know it until Dr. Romanov pointed it out to her.
Falling
[02:45] Many people are frightened of falling or getting injured, and as a result, their movements are automatically restricted. This actually is halting your progress. Coach Valerie considers falling to be a skill. However, if you do not communicate with your body, it will not communicate with you.
[5:43] Coach Caroline explains that being stuck in your mind implies that you are constantly battling fear. However, after you overcome your fear and free your mind in a way, you can experience what it is like to run freely. Your body will respond to that thinking. The action will follow the thought, and you will get the desired results.
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on iTunes! We’re on Spotify as well, or you can listen to our show directly on Libsyn here.
Links to check out
-- https://www.runrx.fit/
-- FREE 30-day reboot on YouTube by RunRX https://www.youtube.com/playlist?list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re
-- Follow us on Facebook https://www.facebook.com/runrxfit/ and Instagram https://www.instagram.com/runrx/
-- Have questions? Email us at support@runrx.fit
Short episode summary
In this episode of the RunRX podcast, Coaches Caroline and Valerie talk about the expectation of our bodies and how to hit goals.
Timestamps of big takeaways
Body Expectation
[01:10] When it comes to measuring run times, some people think of themself as being slow runners. When they learn how to run fast using gravity, they might be disappointed if they run slow the next day. They might not realize there is an adaptation period, and in some cases, the body needs to recover. Following a plan for when to run is important.
[3:35] Just because you reach that goal of running at a particular speed doesn't mean you're done. You have more work to do.
Relevance Of Body Preparation
[3:48] Most adult runners sign up for a marathon or distance event without considering the body preparation required to be ready for the event. Mind and body preparation is important because when you’re running faster, everything is working more - heart, muscles, etc. A runner should place importance on recovery time.
Balanced Mindset Training
[05:29] It's like having a new shoe when your body has just learned something new. You don't put on your new shoes on race day! You put them on during training to break them in and get ready. You need to take your body to the next level to handle that speed over time and distance. To get faster, you must first develop the mindset to do so.
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on iTunes! We’re on Spotify as well, or you can listen to our show directly on Libsyn here.
Links to check out
-- https://www.runrx.fit/
-- FREE 30-day reboot on YouTube by RunRX https://www.youtube.com/playlist?list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re
-- Follow us on Facebook https://www.facebook.com/runrxfit/ and Instagram https://www.instagram.com/runrx/
-- Have questions? Email us at support@runrx.fit
Short episode summary
In this episode of the RunRX podcast, Coach Caroline and Valerie answer questions about self-care and the use of a roller to recover from an injury.
Timestamps of big takeaways
Rolling For Your Injuries
[01:03] Getting the roller out and using is a challenge for many people. If you have an injury, you need to be very careful. The goal is to be pain-free, but a roller might not feel great. Work with quality, not quantity, and spend five to ten minutes with mindfulness.
Normalizing Self-care
[3:56] You must begin to normalize self-care, and it must become a part of your daily routine. If you're going to stand up and walk out of a room, why not take a second to stand in the doorway, and stretch? Put your arms on the door frame, open your shoulders and chest, and spend at least three to five minutes stretching, three times a day. This will help you build some consistency.
Working With Injuries
[05:30] You must break your fascia and scar tissue after an injury. If you have a knot in your shoulder, this is the protective tissue trying to heal the inflamed area. That is why the rollers are so effective. If you don't have a roller, try self-massaging. Do whatever it takes to work on that area and achieve a full range of motion for blood to flow and heal the area.
Good Pain Vs. Bad Pain
[06:51] You can generally feel how much pressure you can apply on yourself. That’s important because if you find an area that’s bruised, you know to massage around the area and get good blood flow around the area. But of course, if it hurts to touch, stop it, no there's no glory in hurting yourself. If it hurts too badly, you may want to seek help. We’re not medical professionals and we can’t diagnose you.
[9:20] Coach Valerie experienced breaking her feet. Learning from her experience, massaging your body or doing some footwork when your body is in pain is a way of connecting with your own body.
Don’t Be Afraid to Take Care of Your Injuries
[10:54] Coach Valerie and Caroline want you not to be afraid that you'll hurt yourself more. Take the time, do three minutes, and then when you get home, do the 20 minutes. You can also keep a foot roller under your chair. You don't even have to take your socks off.
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on iTunes! We’re on Spotify as well, or you can listen to our show directly on Libsyn here.
Links mentioned in the episode
https://www.runrx.fit/
Have questions? Email us at support@runrx.fit
Short episode summary
How do you feel when you run? And, what are you focusing on when you run? Learn why these questions are so important in today’s episode.
Timestamps of big takeaways
[00:25] Coaches Valerie and Caroline are discussing runner’s perfectionism in this episode
[01:40] Coach Valerie addresses the problem with focusing on a number when running
[03:01] Too many people are worried about how many miles they can run rather than focusing on the movements, and doing them correctly
[03:34] Here you will learn the question you should ask after a run
[05:05] We discuss why you feel awkward when you start working with us
[05:47] The Coaches discuss runners and the Olympics and the difference between athletes and the rest of us
[07:35] Coach Valerie shares a story about a RunRX student
[09:15] Too many students get stuck in the how while running
[11:11] When injured, you’re often told the wrong thing about how to heal and prevent injuries
[12:54] Remember this about balance when you are standing, walking, or running
[14:25] Coach Caroline talks about her own running practice and her weight loss goals
[15:31] You don’t need to be physical with Coach Valerie to learn how to run correctly
[16:40] Quit focusing on distance - whether you’re new to running or coming back from injury
[18:45] Don’t be afraid to think and connect with your body while running
[20:09] Gravity will work on you no matter your body type or geographic location
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on iTunes! We’re on Spotify as well, or you can listen to our show directly on Libsyn here.
Links mentioned in the episode
https://www.runrx.fit/
Have questions? Email us at support@runrx.fit
Short episode summary
In this episode of the RunRX Podcast, Coaches Valerie and Caroline discuss what’s next in your journey. What’s next after you learn pose, fall, pull?
Timestamps of big takeaways
The Process and the Journey
[00:22] Everything is a journey - even learning how to run pain-free.
[01:09] For Coach Valerie, the best part of teaching running is how it stays the same. You are never done because you are always on the path of constant improvement.
Developing the Right Movements
[02:36] Coach Valerie says that most of what RunRX teaches is going through the motions rather than learning a movement and being able to apply the movement. The goal for you is for your pull to be a natural response in your run. In order to get there, you have to first really develop your pull and your ability to pull.
Starting Over Again
[04:39] The beauty of the RunRX membership is that you will still have the immersion where you can go back to the immersion and start over again. But you are starting over again at a different evolution in your journey.
Some members who took a break or had to go away that came back to RunRX’s program didn’t really need to start from the beginning and relearn everything. All they had to do was to learn something new and start with where they had left off.
How to Evolve in your Workouts
[06:24] There are ways that you can evolve in your running and in your workouts. If you're biking, swimming, or doing any other sports, the challenge is knowing where you are heading. The challenge is that you have not mastered pose, falling, and pull. There's no going back. There's only the movement forward.
The Importance of the Warm Up
[07:14] When you go through the immersion, you're opening your mind. You're learning a mechanical movement and learning to move away from old movement patterns. Whatever your body is going to do - swimming, biking, or more running, warm-ups are necessary for the rest of your training life.
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on iTunes! We’re on Spotify as well, or you can listen to our show directly on Libsyn here.
Links to check out
-- https://www.runrx.fit/
-- FREE 30-day reboot on YouTube by RunRX https://www.youtube.com/playlist?list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re
-- Follow us on Facebook https://www.facebook.com/runrxfit/ and Instagram https://www.instagram.com/runrx/
-- Have questions? Email us at support@runrx.fit
Short episode summary
In this episode, Coach Caroline and Coach Valerie discuss the importance of learning and anticipating movement. They’ll also talk about the connection of squatting to improve your running capabilities.
Timestamps of big takeaways
Article About Movement and Pain
[00:35] In an article we recently read, the author used squatting as an example. Let's say you’re squatting to a box and have a weight on your back. When you squat to the box, you get the feedback from your glutes, touching the box, indicating a touchdown, so then you know you feel the box and stand back up.
However, what if there's no box on the way down? The author emphasized that you can do one of two things: You can change your perception about the location of the box, or you could change your actions. One way or the other, the goal is to reduce errors in movement. The important thing is you have a correct way to do the movement.
Landing Your Foot
[04:14] You don't realize that you are hesitant to leave the ground because the focus in so many people's runs is one of the top questions we get - “Where do I land my foot?”
Landing is like setting yourself up to squat the rest of your life on a box. You need to be careful if you’re thinking about landing because then your whole run is about the ground.
Getting Rid of The Box
[05:52] Coach Caroline explains that you can use a box to reset your body, but she understands that the box has to go away at some point. The idea is you need your body to begin to know what the movement is without the box.
[06:27] Why do we take the action of leaving the ground? It's the same as squatting. But the idea is that you should learn the movement of the squat. Then you progress to a level you can handle. It’s the same with running - learn the movement and then you can do it without thinking.
Why You Need a Coach in Running
[08:11] Coach Valerie’s point is that it's okay to need the box in learning how to do your squat. It's okay to need the shoe in the running to a degree because you want your feet to be protected. But when you first learn how to do running and how to start changing your relationship with what running is - You start learning how to hold your body in the right spot and how it feels for the movement to be correct. Then, you eventually will get to a point where you don’t need the help to run pain-free because it will come more naturally.
How Do You Sit?
[09:17] Recently, Coach Valerie had her students do an activity - she told everyone to simply sit and then stand up. Then, she asked them how they would squat without a chair or couch and you could see tension and stress in people’s bodies.
Like in learning how to do a squat without a chair as your backup, you have to learn how to pop up and pull moving correctly in your run. As soon as you feel the ground, you pop up and pull. But first, you have to let go of wanting to look for the ground.
It’s Getting Up, Not Coming Down
[11:17] The work in a squat is when you get up, not when you come down. Gravity is right there to bring your body down. If you miss the box, you're going down. If you're going down too far, use your legs and upper body to unwire yourself and bring yourself back up. That's the best part of learning movement. You’ve got to learn what the proper movement is.
Squat Challenge
[12:06] Go ahead and give the squat challenge a try. Try to squat and turn around and see if you're anticipating it. Look at the movement and see if you can translate that into your run. The results might surprise you.
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on iTunes! We’re on Spotify as well, or you can listen to our show directly on Libsyn here.
Links to check out
-- https://www.runrx.fit/
-- FREE 30-day reboot on YouTube by RunRX https://www.youtube.com/playlist?list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re
-- Follow us on Facebook https://www.facebook.com/runrxfit/ and Instagram https://www.instagram.com/runrx/
-- Have questions? Email us at support@runrx.fit
Short episode summary
HUGE NEWS! The October Virtual Clinic is open. How can you participate? Tune in and find out!
Timestamps of big takeaways
Getting Injured Shouldn’t Mean You Stop Running
[1:21] Most people that come to RunRX are injured, and in a lot of cases, they stop running altogether after an injury. Some people try to improve by changing their shoes and doing self-care. If you are experiencing this, you could try joining RunRX for a virtual clinic. You will learn a lot when it comes to proper running and movement. Learning the proper movements will help you prevent injuries and improve your running.
Running Pain-Free is About Posture
[4:27]
One of the important things to practice when it comes to running is posture. However, not all people prefer to get their movement right. They have their own plans to work on improving their body parts.
[5:04] Most people think that in running, you just have to run. But you need to improve your movement first to get better at running and to do it pain-free.
Movement, But Correct Movement is Key
[6:31] Your body needs to move correctly. A correct movement pattern would result in correct movement, which would then prevent injuries.
[7:42] Making a correct movement pattern is the body’s way of putting soft tissues, tendons, and ligaments into the right place. It prevents injuries because if they are out of place, that’s when you risk getting hurt. If you are always experiencing an injury from running, you might be doing something wrong with your movement.
Join the Virtual Clinic
[8:43] RunRX’s Virtual Clinic will help you on your running journey. Get details at RunRX.fit.
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on iTunes! We’re on Spotify as well, or you can listen to our show directly on Libsyn here.
Links to check out
-- Join the clinic! https://runrx.mykajabi.com/321Run-virtual-clinic
-- https://www.runrx.fit/
-- FREE 30-day reboot on YouTube by RunRX https://www.youtube.com/playlist?list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re
-- Follow us on Facebook https://www.facebook.com/runrxfit/ and Instagram https://www.instagram.com/runrx/
-- Have questions? Email us at support@runrx.fit
Short episode summary
Today, Coach Valerie and Coach Caroline talk about walking into your next run. One of the RunRX members was coming back from an injury, and in this episode, the coaches discuss what they did to help that member make some progress and get back to running.
Timestamps of big takeaways
An Impressive Progress
[1:00] An injured member came into the program, and his first goal was to run a race. Coach Caroline and Valerie motivated that member not to quit and promised him that if he did the practice without the running, then he could walk, which Caroline and Valerie would teach, and he would get the benefits needed to ultimately get through the injury and run pain-free.
[1:51] He had already sent in a gait analysis before he got injured. Coach Valerie had seen his previous run. Then he comes back and says, “I can run again. Here’s my analysis.”
Practice
[2:33] The RunRX coaches do get a lot of people in their programs that come in injured. Coach Valerie tells people she can modify anything for anybody if they’re willing to come in and put in the work. This is the main part of running that people have missed out on - there's a running position, there's a posture, and there's an alignment to running. Working on the alignment and getting your movements right is the hardest part.
[3:22] Because he couldn't run, he was only putting himself in that correct position and then practicing it while walking. When he came back to running, he had been doing the skill practice so he could move correctly. Now, he will have to rebuild, but now he knows how to hold his pose when running. It’s all about practice.
Pose Method
[5:21] We recognize so many of these standards of movement in sports. However, most people don't talk about there being one for running, let alone walking. Most people think walking is just sticking your leg out to go forward. To walk faster, they'll try to extend their legs forward and pump their arms. It's all about traveling. With pose walking, what Coaches Valerie and Caroline teach you is how to balance your body weight and how to work with your own weight through gravity.
[6:56] The difference in the walking pose is that you start with your legs separated. Because walking is two feet on the ground, and running is only one foot on the ground. It's important to understand that. Less balance is necessary for walking.
Get Back Into Running
[9:22] What Coaches Valerie and Caroline want you to do is get you to where you can run correctly, and that is the best part. At the end of the practice, they see you, you're coming on the Zooms live and sending in your gait analysis. They’re also assessing where you're ready to go, and where you might need improvement.
[11:55] Check in with yourself. You can walk and get great results if you practice and put in the work. Then, you will eventually be able to run again and do it pain-free.
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on iTunes! We’re on Spotify as well, or you can listen to our show directly on Libsyn here.
Links to check out
-- https://www.runrx.fit/
-- FREE 30-day reboot on YouTube by RunRX https://www.youtube.com/playlist?list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re
-- Follow us on Facebook https://www.facebook.com/runrxfit/ and Instagram https://www.instagram.com/runrx/
-- Have questions? Email us at support@runrx.fit
Short episode summary
In this episode of The RunRX Podcast, Coach Valerie and Coach Caroline will talk about the smartest and most effective way to conquer that first mile whether you are a daily runner or someone just starting to get into a fitness routine.
Timestamps of big takeaways
Your First Mile of Running
[01:11] Coach Valerie discusses how your first mile of running is like a warm-up and how chatting too much or starting out too fast during that first mile might make you tired.
Whether you’re training for a race or running just for fitness reasons, it’s the same thing - starting out too fast and/or talkative will fatigue you and you won’t be able to keep going at the same pace. Know where you should be at the start, middle, and end of your run.
Pay Attention to Your Body
[03:53] Long distances are impressive and feel good to conquer, but do they matter if your performance deteriorates? Listen to your body, maintain your tempo, do some stretches and drills, and re-establish your breathing.
Include Drills in Your Running Regimen
[06:15] Coach Valerie speaks highly of drills in your running regimen. They can significantly boost your strength, skill, and cardiac elasticity. Know the correct drills before you start running and how they can help you improve your run, posture, and ability to get back into your run.
Running While Walking
[08:18] To reassure your body that you will stop and relax while you work out, establish a base for your body in cardio, endurance, and running because you want to run well. Take a few moments to relax, breathe, and reset, and then restart your journey. Because if you push your body to move beyond the point it can handle, you might still be moving but not improving. And, you could cause injury as well!
Maintaining Your Workout Schedule
[13:39] Coach Valerie emphasizes the importance of following and keeping to your training schedule since it will help you learn and progress. Stick with it, perform warmups, and listen to your coach if you hope to see significant improvements in your run.
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on iTunes! We’re on Spotify as well, or you can listen to our show directly on Libsyn here.
Links to check out
-- https://www.runrx.fit/
-- FREE 30-day reboot on YouTube by RunRX https://www.youtube.com/playlist?list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re
-- Follow us on Facebook https://www.facebook.com/runrxfit/ and Instagram https://www.instagram.com/runrx/
-- Have questions? Email us at support@runrx.fit
Short episode summary
Some people enjoy running more when they are with other people. The problem is that running with friends could result in talking and not focusing on your movements. Tune in and find out why it might be better to just shut up and run!
Timestamps of big takeaways
Not Focusing on Your Run
[0:32] Coach Valerie shared her story of when she first started running. Before she became a running coach, she was a personal trainer and group fitness instructor. With that experience, she saw the difference when she went for a run with a group vs alone. In the running group, people are either talking or listening to music, not focusing on their run. Meanwhile, in group fitness, the people focus on their breathing and movement.
Running is a Connection With the Body
[2:44] In order to run well, you need to be aware of where you are going, what you are doing, and how you are going about your movements. The act of running allows your brain and body to reconnect.
[5:05] If a person doesn’t want to talk or listen to music while running, it doesn’t mean they are no fun. They are focusing on their breathing and doing the exercise correctly. Running is a connection with the body. Thus, it requires focus.
Running With Someone
[6:43] Running together with someone doesn’t mean that you have to run side by side - or that you have to talk! You can run on your own and meet at the end of the line. Coach Caroline mentions how this is similar to a running event. In a race, even if you’re together with friends, you don’t run side by side. You run at your own pace and meet at the end.
[7:43] You can run with friends and run at your own pace. You can have fun and do your drills together, but when it comes time to run - actually run, make sure you’re focusing on your body and your movement. You can talk later.
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on iTunes! We’re on Spotify as well, or you can listen to our show directly on Libsyn here.
Links to check out
-- https://www.runrx.fit/
-- FREE 30-day reboot on YouTube by RunRX https://www.youtube.com/playlist?list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re
-- Follow us on Facebook https://www.facebook.com/runrxfit/ and Instagram https://www.instagram.com/runrx/
-- Have questions? Email us at support@runrx.fit
Short episode summary
When working out, there are times when we feel like we are doing the right thing, but in reality, we aren’t. If you’re called out for moving incorrectly, it could piss you off. Tune in to find out what to do in those situations.
Timestamps of big takeaways
When A Coach Pisses You Off
[0:21] There are times that you will get annoyed when your coach corrects your pose or movement. Coach Caroline shared a similar story wherein she worked out with Coach Valerie and got corrected by her. For some reason, it was hard to believe. Coach Caroline felt like she executed the movement correctly. Then, Coach Valerie would show a video of how the movement was actually wrong.
A Good Coach
[2:58] A coach’s job is to help you achieve your goals. It can be pain-free running, marathon running, swimming in a triathlon, etc. It doesn’t matter if you are angry at them. They are only teaching you the correct movement. It’s up to you if you’re going to listen. They only do what’s best for you, so if you don’t listen, you will not be successful.
Getting Corrected
[6:07] When you get corrected, there are various reactions that you may feel. It is up to you how you are going to perceive what your coach told you. They know that you are doing great and/or that you are really trying to get it right. It’s their job to correct you if you’re doing it incorrectly though.
It’s Up to You
[7:19] Everything that happens next is up to you. You can either take what they are saying as a good thing or a bad thing. However, Coach Caroline challenges you to consider it as a good thing and really consider how you respond when someone corrects you. And remember, we’re not here to piss you off. We’re here to help you run pain-free.
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on iTunes! We’re on Spotify as well, or you can listen to our show directly on Libsyn here.
Links to check out
-- https://www.runrx.fit/
-- FREE 30-day reboot on YouTube by RunRX https://www.youtube.com/playlist?list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re
-- Follow us on Facebook https://www.facebook.com/runrxfit/ and Instagram https://www.instagram.com/runrx/
-- Have questions? Email us at support@runrx.fit
Short episode summary
Running sounds like a simple thing. You may even think that it is something that you can do easily. However, it requires proper execution to avoid injuries and pain. It takes practice to learn the standard of movement and to make it second nature.
Timestamps of big takeaways
Starting At the Bottom With Your Run
[0:42] Coach Valerie mentioned that they’ve encountered members who want to improve their run because they got injured when they first tried it or they got stuck. Instead of going out to run immediately, you must start at the bottom: control your movement, learn what running is, and where and when to go for a run. You must practice your running until you run right.
Running Takes Practice
[2:04] When you practice, you’ll eventually do it right. Once you go out there and run, you’ll be confident enough to do it because you are doing it correctly.
[2:55] It doesn't matter where you run - whether it is in your driveway back in forth, or on a road - you're still running for a mile or 1500 steps.
Perfect Practice Makes Perfect
[4:51] Just like other sports, running requires practice. You will be able to run confidently because you already know how to run after practicing for a while. Once you realize that running is a sport, you'll be able to practice and set drills to run perfectly. You'll be able to monitor your progress and your run.
Running Coaches Help You Avoid Pain
[6:52] The whole point of working with a running coach should be to correct your movement and avoid pain. That’s what Coach Valerie does - she corrects your form and helps you run pain-free.
[8:37] There is a difference between an instructor and a coach. The instructor will watch and motivate you the whole time whereas a coach will say what you need to do and help you do it correctly.
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on iTunes! We’re on Spotify as well, or you can listen to our show directly on Libsyn here.
Links to check out
-- https://www.runrx.fit/
-- FREE 30-day reboot on YouTube by RunRX https://www.youtube.com/playlist?list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re
-- Follow us on Facebook https://www.facebook.com/runrxfit/ and Instagram https://www.instagram.com/runrx/
-- Have questions? Email us at support@runrx.fit
Short episode summary
Your thoughts can make or break your running practice. Tune in to find out what we mean.
Timestamps of big takeaways
The Mindset Shift
[00:22] Some runners already understand that mindset is important, and yet it’s their mindset that still often holds them back from putting in the work.
[00:56] As an example, when you think you can’t go any further, if your mind believes you can, your body can go farther. The goal is to get past the blocks and excuses - that’s when the shift happens.
[01:55] Incremental-focused practice is significant in learning new movement patterns, but the real shift comes when your mindset shifts. A mind shift is made up of different things: first, when you believe in Coach Caroline and Coach Valerie. Second is when you believe in other people’s great progress, method, and testimonials. And lastly, when you believe in yourself.
Think Open and Positive
[3:37] Having negative thoughts doesn’t serve you. Open and positive thoughts must be in your mind while you are in training. Rather than thinking things like you’re feeling large, heavy, or fat, think light as a feather, free, flying.
Unweight Yourself
[4:28] You can unweight yourself by simply connecting with your feet and allowing the ball of your foot to be what's holding up your weight so that your toes can still move and your heels aren’t touching. You can move your heels up very quickly.
Think About the Real Mental Side of Running
[7:58] Coach Caroline wants you to think about your thoughts, about yourself, how you connect with yourself, how you connect with your feet and midsection, how you feel as you travel through space, and how that can genuinely affect your practice. You have nothing to lose, except maybe some fear and self-doubt. Give it a try, and see what comes up for you.
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on iTunes! We’re on Spotify as well, or you can listen to our show directly on Libsyn here.
Links to check out
-- https://www.runrx.fit/
-- FREE 30-day reboot on YouTube by RunRX https://www.youtube.com/playlist?list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re
-- Follow us on Facebook https://www.facebook.com/runrxfit/ and Instagram https://www.instagram.com/runrx/
-- Have questions? Email us at support@runrx.fit
Short episode summary
In this episode of the RunRX Podcast, Tough Love Tuesdays, Coach Caroline will tackle a powerful topic about resisting, and the impact it can have on your training.
Timestamps of big takeaways
Fall, Fear, and Control
[00:23] There are two big fears plaguing our RunRX students - fear of falling and control.
[0:52] A lot of runners, including Coach Caroline, are affected by this. You have to let go of control. Let go of the fear that you're going to “face plant.” You've got to let go and let your body fall. These two things bring up a massive amount of mind drama and resistance in all of our runners. What you don't realize is when you resist, that's when you cause additional problems.
Focus on the Real Problem
[01:36] As an example, let’s say you are stressed so you grab chips. Are you actually hungry and that is why you reach for chips? Or are you just stressed and the chips mask the issue? It’s the same with running. You have to be mindful of what is causing you to act the way you are.
When You Resist You Cause More Problems
[3:33] You resist the fall and trust that gravity will place your foot on your feet because you believe that if you let go, something terrible will happen. You don't want to handle that feeling. It's like many overweight people feel that if they lose weight, something else bad will happen. Or if I speak back to my boss, I'll be fired.
It’s Time for a Thought Download
[4:15] Perhaps it’s time for you to do what Coach Caroline calls a thought download. Pull out all your thoughts, and answer the questions that are causing you to resist falling. Are you trying to force your feet? After that, we'll look at your thoughts and see what you think will happen.
Practice Feeling
[7:33] Just as practice makes you stronger by improving your muscle memory, sitting with those feelings you want to avoid improves your mental memory, resilience, and ability to handle challenging situations.
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on iTunes! We’re on Spotify as well, or you can listen to our show directly on Libsyn here.
Links to check out
-- https://www.runrx.fit/
-- FREE 30-day reboot on YouTube by RunRX https://www.youtube.com/playlist?list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re
-- Follow us on Facebook https://www.facebook.com/runrxfit/ and Instagram https://www.instagram.com/runrx/
-- Have questions? Email us at support@runrx.fit
Short episode summary
Are you waiting to lose weight before learning how to run the right way? If so, that’s a mistake!
Timestamps of big takeaways
Being Overweight While You run
[00:23] People don’t like to talk about being overweight while they run, but the reality is a lot of people run because of that. Unfortunately, a lot of people choose not to run because of their weight as well. Holding weight on your body is like running with a backpack or a weight vest. It’ll get easier, and that weight will come off naturally if you run correctly.
Ways to Modify Your Running
[01:31] Even if you’re on the heavier side, you can benefit from the RunRX method. We help you learn to modify your runs and do it pain free. Waiting to lose weight before getting started could actually delay your progress.
Even our drills can be modified to help you get an effective workout.
Think About Future You - Not Just the Running
[04:23] Start thinking about how you will feel when you get past the weight. How are you going to feel when you lose weight? Are you running to lose weight? Are you running because you put on weight because you were under stress and weren't feeling good?
[05:28] Think about how you talk to yourself about your weight. If you focus on what you're telling yourself, would you ever speak to a friend that way? Or worse yet? Would you let someone talk to you that way?
[05:57] Your future self will thank you if you give yourself a little grace, and take the time to be intentional about your thoughts while working out. Don’t trash talk yourself. Instead work on your thought patterns and realize that as you learn to move correctly, that weight will come off, and you'll be in a better position.
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on iTunes! We’re on Spotify as well, or you can listen to our show directly on Libsyn here.
Links to check out
-- https://www.runrx.fit/
-- FREE 30 day reboot on YouTube by RunRX https://www.youtube.com/playlist?list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re
-- Follow us on Facebook https://www.facebook.com/runrxfit/ and Instagram https://www.instagram.com/runrx/
-- Have questions? Email us at support@runrx.fit
Short episode summary
Like a well-lived life, running is about discovering inner serenity, and it is beneficial to your health, enhances energy levels, and aids mental clarity. In this episode, Coach Valerie talks about the first 12 weeks of training with her, the essential aspects to help you improve, and how self-motivation and being goal-driven are vital to a successful coaching session for every runner who would like to improve their running.
Timestamps of big takeaways
[00:53] 12 weeks work because you're attempting to relearn something, and you're trying to master a four-movement sequence before learning a new one. And there's a lot of attitude and perception stuff that goes along with it. The question then becomes whether you can genuinely relearn everything in under 12 weeks.
[01:31] In truth, regardless of what you're learning or relearning, you must put in the effort and put forth the labor. To achieve your goal, you must have the right mindset, and you must agree with yourself on some parts of that aim.
[02:18] Success in the membership means running without pain. Some people who come in have either had previous coaching or previously played sports. Others come in who have never had a coach before and have no idea how it works. So, when we say be open to coaching, what we mean is we should both show up invested in seeing your success. I want to see you succeed, and you must be willing to look at your movement and improve it.
[03:23] In training with us, you’re not going to miss out on distance. However, in the beginning, you might not be running as much because we’re training you to hold the pose you need past 10, 20, 30 meters, or more. If you keep repeating the same movement pattern you had before coaching, you won't be able to help prevent injury and pain in your runs.
[05:06] First and foremost, the term "perception" is rarely used and is often misused. Many folks come in and say they're not runners or that they're slow runners - they've already categorized themselves.
[05:29]: So, as part of assisting people with understanding what running is, you should adjust your mindset to consider running as a movement rather than judging yourself based on your pace or distance. Let's start with the basics: I'm running.
[06:26] How did you feel at the time? Were you aware of the fact that you were falling? Did you notice how light your feet felt or how unweighted you felt? As we begin to introduce these terms, you have to start to comprehend what they mean. Because most runners aren't truly connected to their running except for their pain, and the only time the run feels nice is when it doesn't hurt.
[08:58] At first, everyone's runner's high, or satisfaction from running, is derived solely from a distance, and going for a run is the joy of running. Coach Valerie wants to reframe your mindset about running to reduce your chances of injuries, and she is more concerned with proper running form and patterns than distance.
[09:58] When we practice, it only helps if we focus on the movement. When we talk about the 30 minutes, make that your practice time. Even if you’re not running - remember you are working out as you work on things like balance, especially in the beginning. Standing in pose for one minute is something you can do anytime, anywhere. So it'll be the small amounts of constant work that will make the real changes that help you run pain-free.
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on iTunes! We’re on Spotify as well, or you can listen to our show directly on Libsyn here.
Links mentioned in episode
-- Join the membership: http://www.runrxstrong.com
-- https://www.runrx.fit/
-- Have questions? Email us at support@runrx.fit
Short episode summary
In this episode of the RunRX podcast, Coach Caroline discusses the RunRX program and the changes to come, and why they’ve decided to make the membership small and tight-knit. Tune in, and learn more about the program today!
Timestamps of big takeaways
The Goal Of The Coaches In The Program
[00:26] Coach Valerie spends a lot of time working with runners one on one, especially in those first four to 12 weeks. She wants to be able to continue the one-on-one sessions, even though it's online. Doing that takes a lot of time and energy. Because of this, the team decided to keep the membership small. More time is added to the coaching, and the price will eventually rise.
Three Types Of People Who Become Members
[01:39]
There are three types of runners that will likely join the membership. The first type is the one who does things by the book. If they have a plan that says they have to run three miles, they run three miles. It doesn't matter if they're injured or not. They're precise, regimented, and do things in a certain order.
The second type is the one who is almost anxious. They are so used to following the plan. These people tend to want to check in every day. They want to be on every single Zoom call, and they watch every single replay. They need a little bit more hand-holding during those first four weeks.
The third type is the one who joined the membership and never show up. They may go on one or two calls. Then just sit there and troll the membership.
What Do Runners Get Out of the Membership?
[04:41]
All three types of runners can get the same result: running pain-free. The only runners that don't run pain-free are those who give up and stop working with the membership. But RunRX will not give up on anyone - if you need to take a break, you can always return to the membership.
Why Giving Up Is Not An Option for Runners
[05:35]
No matter what types of circumstances a runner is dealing with, they need to know how to come back to the membership to achieve the goal of running pain-free. Whether it’s having a big job at work or something going on with the family, or just getting sick, the runner must always know how to come back since the coaches will meet them right where they are.
Whether you come in injured or get injured doing something else, Coaches Valerie and Caroline won’t give up on you. We can only help you run pain-free if you keep working on the methods we teach you.
RunRX Is Here For Every Runner
[06:05]
Coaches Valerie and Caroline are here for you - through the podcast, through the YouTube channel, and on Social Media during “Ask Me Anything” on Wednesdays.
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on iTunes! We’re on Spotify as well, or you can listen to our show directly on Libsyn here.
[Section 4] Links mentioned in episode
-- Join the membership: https://runrx.fit/join-runrxstrong/
-- https://www.runrx.fit/
-- Have questions? Email us at support@runrx.fit
-- FREE 30-day reboot on YouTube by RunRX https://www.youtube.com/playlist?list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re
-- Ask Me Anything series on Facebook https://www.facebook.com/runrxfit/
-- RunRX on Instagram https://www.instagram.com/runrx/
Short episode summary
What do you do with your arms when you run? If you’ve ever asked yourself this question, tune in now!
Timestamps of big takeaways
What Should the Arms Do When We Run?
[00:59] While running, upper body tension is critical. The arm swing is a response to the feet coming off the ground. The arms respond to balance the legs because arms are for balancing while running. In the running pose, the arms are by our side because we are in balance. When we fall out of balance, the legs separate, and so do the arms.
Why People Pump Their Arms When Running
[01:53] When people are learning about running, they’ve been told to pump their arms. Pumping the arms is a common cue among runners. People are actively trying to move their arms while they run. The reality is that runners don’t have to do that because swinging happens on its own.
More Swinging = More Speed?
[03:25] There is a false belief that if you want to run faster, you have to pump your arms more. The faster you pump your arms, the faster you will run - But there is a disconnect with how arm swinging contributes to running speed.
What Actually Creates More Speed?
[04:41] The arms will move faster as you run faster - naturally. Forcing your arms to flail about won’t help you run faster.
[05:49]
The body is connected. When you run, you connect with your core, and the fall - the arms will start to swing on their own. You don’t have to force it.
How to Learn More About Arm Movements
[06:16] This is where the membership is so helpful. You can actually see and learn how your body should be moving, and if it’s not correct, you can change it. Then, when you’re moving correctly, running can become fun.
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on iTunes! We’re on Spotify as well, or you can listen to our show directly on Libsyn here.
Links to check out
-- Join the membership: https://runrx.fit/join-runrxstrong/
-- Follow us on Facebook https://www.facebook.com/runrxfit/ and Instagram https://www.instagram.com/runrx/
-- https://www.runrx.fit/
-- Have questions? Email us at support@runrx.fit
Short episode summary
How fast other people are running is none of your business. Let’s talk about it!
Timestamps of big takeaways
Comparing Yourself to Another Runner
[0:27] A great quote Coach Caroline saw was, “Don't worry about my pace, worry about why you worry about my pace.” You shouldn’t be worried about the pace of another runner. They are running for themselves. You should focus on your own pace and running goals. Diverting your attention to what others are doing could affect your run negatively.
What You Need to Do
[1:50] Focus on your run, and be connected to your body. You must ensure that you are executing your run correctly to avoid injuries. Bottom line - focus on you, and don’t worry about other people.
Focus on YOUR Movement
[2:55] All you should really worry about when running is pose, fall, pull. You want to be careful and ensure you’re using the right movements to avoid injury, and it’s harder to do that when you’re worrying about everyone else around you.
Tips
[4:46] Have fun with your running. Don’t worry about other people’s pace, clothes, and gear. Because this is your life, this is your race, this is your run. What other people are doing should not define who you are as a runner.
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on iTunes! We’re on Spotify as well, or you can listen to our show directly on Libsyn here.
Links to check out
-- Join the membership: https://runrx.fit/join-runrxstrong/
-- https://www.runrx.fit/
-- FREE 30-day reboot on YouTube by RunRX https://www.youtube.com/playlist?list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re
-- Follow us on Facebook https://www.facebook.com/runrxfit/ and Instagram https://www.instagram.com/runrx/
-- Have questions? Email us at support@runrx.fit
Short episode summary
There are things you can control while running. Tune in now as RunRX Coaches Valerie and Caroline explain what you should be doing while running and the parts of running that you have control over.
Timestamps of big takeaways
Your Job in Running
[1:02] When it comes to running, you have a job to do - ensure that you are holding your upper body in line with your shoulders. The hip should also be in line, allowing yourself to fall and pull.
Understanding Running
[2:19] Most of the time, people don’t understand what running is. We try to copy what we see others doing in running, but the challenge is to focus on making the body move forward correctly. There is a standard of movement that not enough people talk about, and if you run the right way, you’re less likely to get injured.
[3:03] Imagine no longer feeling pain in your quads when running - while you may feel strain and pull on your hamstrings and calves, you can work on your muscle elasticity and strength overall.
[3:49] Most people that come to RunRX are simply focused on the pain they are feeling, but you can run pain-free - that’s not to say you won’t feel like you’re working out though! There is a difference.
Running Issues
[4:47] Sometimes, when we encounter pain, we assume it is because of our run. However, in most cases, these issues are not caused by running itself, but by something in the body part that hurts.
[5:06] Many people are taught that running is simply pushing and reaching. Meanwhile, others are often taught to work with both legs. Both are actually incorrect. We teach you how to actually run correctly.
[5:50] When running, you don’t have to intentionally swing your arms. When it comes to your foot and knee, you don’t have to pick up your knees and pull the foot as high as the knee. You simply break from the ground and have the correct contact with the ground.
Coaching and Membership
[7:52] Coach Valerie is the movement lady, and Coach Caroline is good with mindset coaching.
[9:02] In mindset coaching with Coach Caroline, she first asks you to get personal and think about your life - how you run is how you do everything after all. Combining movement coaching and mindset can help you improve not just your run, but many other aspects of your life too.
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on iTunes! We’re on Spotify as well, or you can listen to our show directly on Libsyn here.
Links to check out
-- Join the membership: https://runrx.fit/join-runrxstrong/
-- https://www.runrx.fit/
-- Follow us on Facebook https://www.facebook.com/runrxfit/ and Instagram https://www.instagram.com/runrx/
-- Have questions? Email us at support@runrx.fit
Short episode summary
Is it good or bad to run in the heat? Find out in this episode!
Timestamps of big takeaways
The Truth About Running in Heat
[0:47] You can get dehydrated when you run at the hottest time of the day. This can have negative effects on your health. If you’re running in heat to challenge yourself, maybe it's time to rethink this decision. You should go easy on yourself. You don’t have to punish yourself this way.
Challenging Yourself
[1:43] Challenging yourself gives you the opportunity to push your mind and body beyond their limits. However, this shouldn’t be the focus in running. Going beyond what you can do may lead to injuries and negative effects on your body due to incorrect muscle movement and patterns.
[2:57] We often tell ourselves that we should achieve a certain goal or else we’ll lose our progress. However, this is not the case. Don’t aim for a mile number - instead remember that your body needs hydration, rest, and the ability to build itself up to distance running over time.
Reflecting On Patterns
[4:20] Take a step back and look into what’s stopping you from running. Reflect on what you can do to make it better. If you’re having a hard time in your run, figure out what’s causing it, and try to give it a better solution or alternative. For example, if you’re not moving correctly, you could be injuring yourself and if you’re trying to run when it’s too hot you could be setting yourself up for dehydration and other health issues.
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on iTunes! We’re on Spotify as well, or you can listen to our show directly on Libsyn here.
Links to check out
-- Join the membership: https://runrx.fit/join-runrxstrong/
-- https://www.runrx.fit/
-- FREE 30-day reboot on YouTube by RunRX https://www.youtube.com/playlist?list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re
-- Follow us on Facebook https://www.facebook.com/runrxfit/ and Instagram https://www.instagram.com/runrx/
-- Have questions? Email us at support@runrx.fit
Short episode summary
Can running slow help you run fast? In this episode, Coaches Valerie and Caroline discuss how running slow can actually help you master your breathing and movements to ultimately sprint and run faster.
Timestamps of big takeaways
How Sprinters Keep Themselves Fast
[01:06] Sprinters run fast, but their training is not about running at top speed. To keep them fast, sprinters do a series of drills which include skipping, jumping, high knees, etc. These drills give sprinters elasticity, strength, and the ability to pull their feet on the ground.
How to Use Gravity in Running
[02:38] You want to run without falling and don’t want to be greedy with gravity. You fall just enough to get off the ground with your feet. Our RunRX drills help you master this.
Running is Not Easy
[04:04] Running is a cardiovascular workout that really makes the heart work. An “easy run” doesn’t exist. While you can glide and master your movements, it will still be a heart workout.
Mastering the Art of Running Slow
[06:10] Many people run and get their heart rates up. But they have not mastered matching their breathing to their running. To master that, you must do breathing drills, which get you into a rhythm and helps you relax.
Running is connecting your body with gravity and breathing because running is cardiovascular. If you can talk while running, you are not taxing your cardiovascular system - you’re not actually getting a good workout.
The Zone of Running
[08:17] When you’re in the zone of running, you connect running and gravity to create the blissful feeling of freefall and moving your body properly. You will find that once you know how to run properly, you can run with a higher fall angle, which will give you a higher speed. Or you can run with a lower fall angle, which gives you less speed - but they're both running.
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on iTunes! We’re on Spotify as well, or you can listen to our show directly on Libsyn here.
Links to check out
-- Join the membership: https://runrx.fit/join-runrxstrong/
-- https://www.runrx.fit/
-- Follow us on Facebook https://www.facebook.com/runrxfit/ and Instagram https://www.instagram.com/runrx/
-- Have questions? Email us at support@runrx.fit
Short episode summary
The practice of running isn’t just about running. Other exercises and routines can be incorporated into your running routine, which will help you improve your body overall so you can become stronger.
Timestamps of big takeaways
Training Load
[01:19] Most runners prioritize running in their training. Their main focus is to determine how much running they should do. Other people suggest cross-training and strength training - a training load that is not related to running or walking.
Training to Be Better Overall
[03:12] It’s important to understand the value of exercise. You should align your exercises with your goals. If you’re trying to improve your run, there are exercises to help you be a better runner.
[04:37] Strength movements can help you improve your run and make you stronger overall. This is why with the RunRX method, we incorporate exercises that focus on the hip and strength training for the feet and ankle.
RunRX Training Plan
[05:59] While RunRX doesn’t exactly have a running plan, we do have a training plan. It includes running, but also adds in warm-ups, practice drills, skills, strength training and self-care.
[06:50] The RunRX membership provides members with the opportunity to learn about both techniques in running and skills and drills to be a better runner and athlete in general.
[07:17] You don’t have to “just be a runner.” Instead, you should have balance in your training. The RunRX membership can help with that. We help guide you to achieve both your running goals and fitness goals overall.
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on iTunes! We’re on Spotify as well, or you can listen to our show directly on Libsyn here.
Links to check out
-- Join the membership: https://runrx.fit/join-runrxstrong/
-- https://www.runrx.fit/
-- FREE 30-day reboot on YouTube by RunRX https://www.youtube.com/playlist?list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re
-- Follow us on Facebook https://www.facebook.com/runrxfit/ and Instagram https://www.instagram.com/runrx/
-- Have questions? Email us at support@runrx.fit
Short episode summary
In this episode of the RunRX Podcast, we talk about how you talk to yourself as a runner, and the impact it can have on you.
Timestamps of big takeaways
What is a Real Runner?
[00:34] People are getting out more as we start getting nicer weather. Unfortunately, many are putting themselves down about where they are in their training. What we say to ourselves and others can discourage or encourage your motivation and self-esteem.
[01:43] By doing the work and learning the correct movement, you are real runners!
How Running More Affects Muscle Tissues
[02:22] Your body will begin cannibalizing the muscle tissue as you run more. If you are an endurance runner and you don’t have enough food coming into your body, it will start using the protein of the muscle tissues as an energy source for running.
How Run Injury-Free
[03:22] Running more than six times a week or even every day is actually bad for the body. If you only run twice or three times a week, you can do it injury-free. Understanding the importance of skills, strength, and self-care can help you prevent injuries.
Defining Yourself as a Runner
[06:05] “I’m a fake runner.” “I’m a back of the pack runner.” Those kinds of statements will not get you motivated to jump out of bed and keep going. To challenge yourself, consider if you have the mental endurance that it takes to run a race at a speed or distance that you’ve wanted to achieve. Challenge yourself by being more positive or less negative about who you are, and where you are in your running journey.
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on iTunes! We’re on Spotify as well, or you can listen to our show directly on Libsyn here.
Links to check out
-- Join the membership: https://runrx.fit/join-runrxstrong/
-- https://www.runrx.fit/
-- Have questions? Email us at support@runrx.fit
Short episode summary
In this episode of the RunRX Podcast, we talk about the feeling of an overwhelming sense that you're not good enough or not where you should be. We also discuss why you compare yourself to others and how to avoid it.
Timestamps of big takeaways
Dealing with Comparison
[01:24] To be clear, everyone compares themselves to one another. It's human nature. The difference is that when you run if your comparison impacts your movement, you need to shift your thinking. It would be beneficial if you could connect with running and what it entails. Coach Valerie's job, according to her, is to assist you in becoming the most efficient in your movement. Once that is accomplished, you will have a new relationship with running. There is no comparison since in running, the only reference we have is the criterion of right movement, not a person.
Don’t Compare Yourself to Pros
[03:54] Do not compare yourself to professional athletes or runners when you are running. Because when you run or tune into what running is and how you've been, you'll be able to connect with it in a different way than if you were comparing yourself to who you were back then.
The Pain in Running
[06:13] Running can cause pain, but it also can impact your mood.
[07:10] Maybe you can't do what you want to right now. Maybe something happened and you're no longer as flexible as you once were. It’s okay. Get back on track and take your time.
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on iTunes! We’re on Spotify as well, or you can listen to our show directly on Libsyn here.
Links to check out
-- Join the membership: https://runrx.fit/join-runrxstrong/
-- https://www.runrx.fit/
-- Have questions? Email us at support@runrx.fit
Short episode summary
In this episode of RunRX Podcast, Coach Caroline discusses the membership and how it helps our members to run any speed or distance, and pain-free, permanently!
Timestamps of big takeaways
Talking about the Membership
[0:31] Coach Caroline says they talk about the membership a lot because they try to go against the grain of “traditional” running advice. Everybody's told you just need a pair of shoes, lace up your feet, lace up your shoes and go out. Or if you're having pain, you go to the running store, you're going to run a few steps, and then the salesperson is going to pitch shoes that will correct your running. But that's not how it works.
[1:13] There is a standard of movement in running, and the goal of RunRX is to help you learn it.
You Are Meant To Be A Runner.
[1:41] Running uses muscle elasticity and gravity. We all have that. It doesn't matter how tall you are, how big you are, how big your feet are. You can learn how to run pain-free. Some people take three months or six months. Some people take four or more. It just depends on where you are in your journey and how coachable you can be.
Challenge Your Thought
[3:56] Challenge your thoughts around running. Take those “I can't” thoughts, and look at where you do that in the other parts of your life. Do you say that about starting a business? Do you say that about budgeting? Saving money? Going on vacation? Where else are you saying “I can’t?”
[5:56] There are so many things that can stop someone from doing something, and the only thing that's stopping you from accomplishing your goals is you. The RunRX method is really about bringing you back in and looking at running, breaking it down to its standard of movement.
[7:10] When you come into the RunRX membership, you get more than just learning how to run pain-free. You learn how to shift your mind and get connected with who you are at a more meditative and mental level.
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on iTunes! We’re on Spotify as well, or you can listen to our show directly on Libsyn here.
Links to check out
-- Join the membership: https://runrx.fit/join-runrxstrong/
-- https://www.runrx.fit/
-- Have questions? Email us at support@runrx.fit
Short episode summary
Failure isn’t actually failure. It is also a lesson that teaches you something great. In this episode of the RunRX Podcast, Coach Caroline and Coach Valerie discuss the connection between speed and running. They also share how we learn through failure.
Timestamps of big takeaways
Running in Miles and Speed
[01:02] You exert much more effort when you’re running fast, and many people that run slowly actually perform the movements incorrectly. This is because their feet touch the ground longer than fast runners.
[02:34] You have the power to control your run. It is for you to decide whether running will be easy, slow, fast, or hard. When running properly, we use gravity to our advantage. If you just want to go for a nice and enjoyable run, you just need to fall enough that you can still hold yourself. If you are interested in getting to a faster speed, you may change your angle of fall.
Allowing Yourselves to Fall
[04:07] People don’t realize that gravity is one of the causes why a person is running slow. You are not allowing yourself to use gravity. Everyone can use gravity to their advantage to speed up.
[04:57] We sometimes fear that we’ll actually fall down even if we’re not. Toddlers don’t start walking until they gain balance, and it takes time and practice. Once they gain balance, they start trying to stand up or run. You can learn a new movement too.
[06:23] Trust yourself. You wouldn’t let yourself actually fall down.
Failure isn’t Bad
[07:57] You’ll never know what’s wrong if you don’t know what’s right. Toddlers learn through the process of failure. A toddler tries to walk and falls many times before they get it right. They simply pick themselves up and try to walk again.
[09:05] You have to understand that failing isn’t bad. Instead, it is the process of understanding what’s right and what must be done to move correctly. You sometimes learn how to do something properly through failure.
Rules in Running
[10:21] When running, you are using gravity and muscle elasticity. You are holding your angle of fall and keeping a minimum cadence. You need to challenge yourself to run to the best of your abilities.
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on iTunes! We’re on Spotify as well, or you can listen to our show directly on Libsyn here.
Links to check out
-- Join the membership: https://runrx.fit/join-runrxstrong/
-- https://www.runrx.fit/
-- Have questions? Email us at support@runrx.fit
Short episode summary
Even if you don’t race, you must find ways to motivate yourself to run. Tune in as Coach Caroline shares how to do it!
Timestamps of big takeaways
What Makes You Run?
[00:25] Why are you running if you don’t have any race to attend? There may be various reasons why. It may be because you simply want to stay active, you want to lose weight, running helps you clear your head, you have a scheduled race a few months from now, or something else.
Comparing Running to Working a Job
[01:53] Finding something good about your job will motivate you to do your job. There will be a time that you will see your work as something boring and unfulfilling, and looking at the good side of the work will help motivate you to keep going.
Bringing Joy to Your Movement
[02:51] During the off-season, you might end up losing motivation when running. You must build a life around running that doesn’t focus on just running. You may try trail running, hiking, and parks.
How to Get Better at Running
[04:02] If you don’t have any scheduled races, you must train and work on what you need to improve. Take this opportunity to do strength training. Set goals that you need to achieve that can improve your run.
Don’t Move Mindlessly
[05:33] Mindless movement gets you injured, and this is why you should be careful with your movements. Once you get injured, it will slow down your progress.
What Would Make Running Fun Again?
[06:53] Think of a way to make running fun for you, and add it to your to-do lists. Motivating yourself to run can be the difference between becoming stagnant and keeping your momentum going.
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on iTunes! We’re on Spotify as well, or you can listen to our show directly on Libsyn here.
Links to check out
-- Join the membership: https://runrx.fit/join-runrxstrong/
-- https://www.runrx.fit/
-- FREE 30-day reboot on YouTube by RunRX https://www.youtube.com/playlist?list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re
-- Ask Me Anything series on Facebook https://www.facebook.com/runrxfit/
-- RunRX on Instagram https://www.instagram.com/runrx/
-- Have questions? Email us at support@runrx.fit
Short episode summary
We sometimes think that you don’t have to train when you don’t have an upcoming race. In this episode of RunRX Podcast, Coach Caroline and Coach Valerie dispel this myth and share the things you should be doing to maintain your run and skills even when you’re not training for a race.
Timestamps of big takeaways
Motivation to Run
[01:00] Coach Valerie mentioned that when she quits racing, she still runs every Sunday at 4 AM. She shared that seeing the benefits of running and getting your skills enhanced and trained makes you excited to continue to run despite not racing. Even if you’re not training for a race, you are training to get better at running.
Doing Drills
[04:10] Sometimes, drills like hopscotch or jump rope are being done to help with running. It improves your skills once you go back to the running drill. Jump rope is great for runners, and it enables you to find elasticity.
Caring About Yourself
[06:53] In every session, some people worry that the other participants might be judging them. The truth is, most people are focusing on themselves, and you should be too. Consider whether or not you are making the right moves.
Strength Training
[09:17] At RunRX, we might recommend a minimum of three runs, two or three skill sessions a week, and daily skill and self-care. But, if you’re injured, there may be necessary modifications along the way. Whether you’re running or doing drills, self-care is important every day.
[10:38] If you’re working with RunRX, adding runs into your workout regimen is not a problem. As long as you’ve recovered and have not gotten injured, that’s okay. Training even if you have no race to attend is important, and it keeps you ready and prepared if you’ve decided to join and run again.
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on iTunes! We’re on Spotify as well, or you can listen to our show directly on Libsyn here.
Links to check out
-- Join the membership: https://runrx.fit/join-runrxstrong/
-- https://www.runrx.fit/
-- FREE 30-day reboot on YouTube by RunRX https://www.youtube.com/playlist?list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re
-- Ask Me Anything series on Facebook https://www.facebook.com/runrxfit/
-- RunRX on Instagram https://www.instagram.com/runrx/
-- Have questions? Email us at support@runrx.fit
Short episode summary In this episode of Tough Love Tuesday, we will discuss if a workout's duration matters. We will talk about the purpose of running and how you can get better each day. Tune in now!
Timestamps of big takeaways
Don’t Just Check a Box
[00:35] As runners, we have often set in our minds that we are allowed 30 minutes to run or we need to run for an hour. We get stuck in this belief that we are not getting a good workout if we don't run for the amount of time we have set in our minds.
Purpose of the Run
[01:34] You need to look at the purpose of that run to build your cardiovascular system or help your muscles hold your body upright for a longer period of time.
The Challenge
[01:54]
When you start swimming, you don't jump into the deep end of the pool. You build up to it. For running, you build up to it. Start looking at how you can build strength, endurance, muscle elasticity, and the ability to hold your body in the right alignment.
[04:15] What if you do your drills, and then you decide to start strength training out of a 30-Day reboot? You do some strength training, and then you go ahead and feel like just seeing how long you can hold the fall. At the end of it, you get to 50 minutes. That doesn’t mean that your run was a failure. Your goal was an hour, and you had a great focused workout for 50 minutes.
How to Get Better
[04:48] You need to connect with your body and where it is today and try to connect with what you are trying to accomplish. That's how you get better at something, and it's not by just checking a box.
Step Back
[06:12] Cut yourself some slack and take a step back and look at where you are in your journey. Be happy with that. Today might be a 50-minute workout, and next week might be a 70-minute workout. Let each day bring you the joy it will bring you for your movement that day. Start talking better to yourself and get focused on what you're doing that day - not just thinking about checking a box.
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on iTunes! We’re on Spotify as well, or you can listen to our show directly on Libsyn here.
Links to check out
-- Join the membership: https://runrx.fit/join-runrxstrong/
-- https://www.runrx.fit/
-- FREE 30-day reboot on YouTube by RunRX https://www.youtube.com/playlist?list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re
-- Have questions? Email us at support@runrx.fit
Short episode summary
In this episode of the RunRX Podcast, we will talk about how you can run the distance and get back to running. This episode will also talk about how you can transition your body back into running from an injury. Tune in now!
Timestamps of big takeaways
What’s Been Coming Up?
[00:30] There is this feeling where we need to go for a long-distance run. And if we miss that distance, we will somehow miss out on fitness.
How Runners Get Fit While Injured
[01:09] Traditionally, the first answer is to cross-train when a runner is injured. Many injured runners will go for a swim or cycle or do something to replace the running movement they need. But when a runner has an injury, you still need to move.
[02:25] If you think you can replace running with just biking, understand that it is an entirely different exercise. Even though it is an exercise, you still have to do the work to recover from your injury and get back to running.
RunRX Immersion Drills
[03:25] We all have these habits or patterns that we've been doing for years. Most of us don't even think about how we run because we go running. Instead of running three miles, do a series of skill drills. As you come to understand the drill, you're learning what running correctly feels like. It's like anything like learning a new dance move. You're a little bit awkward and uncomfortable at first, but you’re still working out.
Walking and Running are Not the Same
[05:49] Walking and running are not the same thing at all. While some things are similar, like holding your upper body in the same place, they are two different movements. And a lot of people think that running is just fast walking.
Getting Better
[06:33] What you're developing when you first start is a skill. When you see these elite runners out there, they're so good at it because they practice for hours. So that is what you are going to do.
[09:19] Ideally, strength training can be done right after an interval workout. You could warm up, pick a skill drill, and play with it. The challenge for you is to not come back to running. But to get your muscle elasticity back. It is about getting your connection back with your body. The more you start to use your body as it's meant to be used, you'll start to run how you're supposed to run.
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on iTunes! We’re on Spotify as well, or you can listen to our show directly on Libsyn here.
Links to check out
-- Join the membership: https://runrx.fit/join-runrxstrong/
-- https://www.runrx.fit/
-- FREE 30 day reboot on YouTube by RunRX https://www.youtube.com/playlist?list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re
-- Have questions? Email us at support@runrx.fit
Short episode summary
Sometimes, we don’t notice how our daily routine in life affects our bodies negatively, and we barely notice how we are causing the pain. If this sounds familiar, tune in right now!
Timestamps of big takeaways
Body Pain Isn’t Always Caused by Running
[1:20] We often think about how the pain we feel was caused by running. We should realize that this may not be the case. We only spend a few minutes of every day exercising and there are still a few hours left when we do other things. Your body pain can also be caused by what you are doing for the rest of the day.
Connecting and Disconnecting from the Body
[2:21] Instead of connecting with our body, we disconnect from it. This is why we barely notice how our daily activities affect our bodies negatively. Coach Caroline wants you to change that. Connecting to your body through running can connect your body to everything.
Being Aware of Your Activities - and Their Impact On You
[3:22] Coach Caroline herself sometimes experiences pain due to her daily activities. Even outside of exercise you can cause yourself injury if you’re not connecting with your body and moving properly throughout the day. For example, twisting your ankle when you’re not paying attention to how you’re climbing up a flight of stairs.
Being Connected and Aware of Your Body
[4:40] You should work on how you can connect with your body. This increases awareness and can help you correct your form and technique both while working out and doing everyday activities.
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on iTunes! We’re on Spotify as well, or you can listen to our show directly on Libsyn here.
Links to check out
-- Join the membership: https://runrx.fit/join-runrxstrong/
-- https://www.runrx.fit/
-- Have questions? Email us at support@runrx.fit
Short episode summary
In this episode of the RunRX podcast, Coaches Caroline and Valerie discuss “leaning into” the advice you’re being given. Really embracing the lessons can have a dramatic impact on your running practice.
Timestamps of big takeaways
How Coaching Can be Effective for a Person
[03:14] The more a person is willing and wanting to reach their goals, the more likely they will do the work to get there.
[06:25] There’s nothing worse for a runner than to finish a race, only to be out for six weeks due to an injury. No professional runner wants that. Unfortunately, some people think that they will not win or injure themselves, so they stop. If you have a coach or someone looking out for your best interests though, you will be more likely to push yourself and realize that it will benefit you in the long run.
RunRX Training Clinic
[10:05] If you come to Coach Valerie’s clinic, you will spend six hours working on skill, strength, and self-care training. The second day, you’ll meet at a nearby track to practice. The idea with the clinic is that it is like a solid immersion, and the most important part is the practical side, where you're learning the drills and proper techniques.
If you can’t get to a training clinic, the next best thing is the RunRX membership. Add yourself to our newsletter to find out when we’re opening up enrollment again!
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on iTunes! We’re on Spotify as well, or you can listen to our show directly on Libsyn here.
Links to check out
-- Join the membership: https://runrx.fit/join-runrxstrong/
-- https://www.runrx.fit/
-- Have questions? Email us at support@runrx.fit
Short episode summary
In this episode of RUNRX podcast, Coach Caroline discusses the idea that ‘How you do one thing is how you do everything. Tune in on today’s episode and discover how you should be speaking to yourself and how it shows up in every aspect of your life.
Timestamps of big takeaways
New Members
[0:33] Coach Caroline shared with us how new people who joined the membership often beat themselves up, and they often learn a completely different movement every week.
Doing New Things
[2:40] When you join the membership, you will be starting brand new. It may seem like something you’ve done before, but the coaches might be doing it differently. You will learn from the beginning. And that’s okay!
What if Something Goes Wrong?
[4:01] Sometimes, something goes wrong when all seems to be going well. This affects your life as a whole. You end up beating yourself up and putting pressure on yourself because you feel like running is something you can control.
You Shouldn’t Talk Horribly to Yourself
[5:41] How you speak to yourself affects your beliefs, and we often develop limiting beliefs that put unnecessary pressure on us. Coach Caroline mentioned how we sometimes think that doubting ourselves is caused by external factors like family and the past, but it is actually about how we talk about ourselves.
Challenge
[6:41] This week, Coach Caroline challenges us to do better in how we speak to ourselves. When you start changing the words you tell yourself, you can change your life for the better!
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on iTunes! We’re on Spotify as well, or you can listen to our show directly on Libsyn here.
Links to check out
-- Join the membership: https://runrx.fit/join-runrxstrong/
-- https://www.runrx.fit/
-- Have questions? Email us at support@runrx.fit
Short episode summary
In this episode of the RunRX Podcast, Coaches Caroline and Valerie will discuss developing a relationship with your body and how to connect while running.
Timestamps of big takeaways
The Main Challenge for Beginners
[01:24] The challenge for many people is that they believe you are supposed to already know how to run.
[02:23] People want a quick fix. They are supposed to know how to run, and the relationship most people have with running with our body is that you're supposed to perform when coaches expect you to. But what if you don’t know the correct form?!?
[02:54] Running is natural. Everyone can run. You just have to change the relationship with running. Recognize that it is a movement that you need to know how to do correctly and efficiently.
Connect the Body as a Unit
[04:12] Your body must be connected as a unit - you need to be able to understand how your body moves and how to move correctly. Where should every element of your body be in the middle of a run?
Be Okay with Not Knowing How to Run
[06:01] The challenge is to be willing to say that you don’t know how to run correctly and be okay with that. When our bodies aren't doing what we want, we may need a little extra to help put things back in place, and correct our form. The best way to put yourself back in place is to move correctly and do the self-care that goes along with it.
Don’t Listen to Music While Running
[11:06] Many people want to use running as a disconnect. But when people put on music while they run, it disconnects them from the running itself.
[11:43] You can really connect with your body while running. When you let go of thinking about how far you are running, you will be more connected with the running itself, and feel how your body is moving. Start being present in the run because it'll help you change how you feel about the action, how you feel about your body, and its connection to running which can ultimately improve your form and prevent injuries in the long run.
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on iTunes! We’re on Spotify as well, or you can listen to our show directly on Libsyn here.
Links to check out
-- Join the membership: https://runrx.fit/join-runrxstrong/
-- https://www.runrx.fit/
-- Have questions? Email us at support@runrx.fit
Short episode summary
Ever wondered why you quit without giving something a chance? This is the episode for you!
Timestamps of big takeaways
The Path to Self Improvement
[01:10] Coach Caroline met Coach Valerie when she was recovering from knee surgery. Thanks to many of the lessons and training from Coach Valerie, Coach Caroline can now sit on her knees after three years.
[02:03] Coach Caroline deliberately and persistently exercised after realizing she had lost her flexibility and had to contend with limited movements. She hoped they would improve over time. Surprisingly, it worked, but she had to put up with the discomfort and anguish during the procedure.
Quitting Before Starting
[02:25] In the RunRX membership, there are folks who never submit their gait analysis and only send in one check-in before deciding our method and teaching aren't for them. And that's all right. However, it’s worth noting that you're abandoning a project before it's even begun. Why not take advantage of the program in full since it has already been paid for?
[03:03] You've already spent the money, and the time will pass anyhow. Why are you dismissing the possibility of fixing something? You could learn to do push-ups, you could learn to regain hip flexibility, you could learn to squat, and the time will pass anyway. And the only thing keeping you from attaining your objective is your belief that you can't or don't want to do it. Why not give it a shot?
The Essence of Trying
[03:32] Perhaps you will not become the world's most exemplary push-up performer, and maybe you can't do more than ten push-ups with perfect form. But, the fact that you're prepared to try it will significantly impact your self-esteem in a positive way. It will have a positive impact on how you do things. It will strengthen your core and your mind. But mainly, it will test your self-perception and make you realize that you are the only one keeping you back.
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on iTunes! We’re on Spotify as well, or you can listen to our show directly on Libsyn here.
Links to check out
-- Join the membership: https://runrx.fit/join-runrxstrong/
-- https://www.runrx.fit/
-- Have questions? Email us at support@runrx.fit
Short episode summary
In this episode of the RunRX Podcast, Coaches Caroline and Valerie will talk about running, strength, and training and how they are related to one another.
Timestamps of big takeaways
Can you do a Push-Up?
[00:57]
Picture this - On the first day of a boot camp class, your coach says that you have to do ten push-ups. You walk in and say that you can’t even do one push-up. What are you going to do? For Coach Valerie, she will first demonstrate the push-up and set the standard for a push-up.
The Belly Rock
[01:46] If you cannot push up, she will introduce the “belly rock” which is just a core exercise that will help you eventually move on a push-up.
Do it Correctly
[04:20] The key is to make sure you are doing the push-up correctly with a full range of motion, holding your line, and staying connected.
[04:57] Everyone can improve with proper training. You can do drills to help you get better at push-ups. It’s the same with running. Whether you've been running for many years or never, start with the standard of running - the Running Pose and the gait cycle are the fundamentals necessary to run pain-free.
Modifying the Exercise
[06:45] If you're unable to hold the pose or have some weakness, stiffness, or something going on in your shoulder/back/knees, try to modify the drills to accommodate you where you are comfortable. It helps you start where you are and get to where you want to be.
Have Fun During the Journey
[07:27] The foundation of running is the ball of foot hop. From here, you can do jacks, cross countries, skips, jump rope, box jumps, etc. Start at the beginning with the drills and then go through the training. Make sure that as you go through them though that you have fun progressing. And, keep in mind that strength and proper form are what running is all about because you are using your own bodyweight to go through the motions.
Pain is an Indicator You’re Doing it Wrong
[10:45] If you’re running and your knee hurts, there's something wrong with how you're doing the movement. Nothing will truly help you, but correcting your movement. In other words, it is not the exercise, but how you do the exercise that determines whether or not you can do it pain-free.
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on iTunes! We’re on Spotify as well, or you can listen to our show directly on Libsyn here.
Links to check out
-- Join the membership: https://runrx.fit/join-runrxstrong/
-- https://www.runrx.fit/
-- Have questions? Email us at support@runrx.fit
-- FREE 30-day reboot on YouTube by RunRX https://www.youtube.com/playlist?list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re
Short episode summary
Coach Caroline of the RunRX podcast offers thoughtful ideas about doing something new and how it helps you grow. You should welcome challenges that make you stronger and more fierce in navigating through life.
Timestamps of big takeaways
Impact of Music on Health
[00:33] One of the best methods to stave off dementia and Alzheimer's is to play an instrument since it opens up the neural connections in your brain and helps you reconnect and grow in your brain cells.
Strength Training
[01:03] Coach Caroline has been fascinated by strength training since she was a child. She is intrigued by how much weight her body can support and how she may progress into a stronger person. She intended to begin in her twenties but began in her forties, and today she is in her fifties, stronger than ever, and lifting weights.
Training and Running
[01:42] When we were in gym class, we had no idea we were learning a standard of movement. How to squat and how to execute push-ups. Every action we take adheres to a norm of activity, and there is a code of conduct for training and running.
Self Disservice
[03:11] While listening to a podcast, Coach Caroline came across a podcaster who had been working out before becoming pregnant and promised her followers she would resume it with her husband. She eventually missed a workout session, and her listeners inquired about her CrossFit experience, brushing off the notion that it didn't matter if she couldn't accomplish it and stating that life happens. However, she recognized that she is doing herself a disservice if she does not attempt something new.
Be Coachable and Trainable
[04:11] Suppose you want to run without pain. If you're considering joining the RunRX membership, you may be in pain or don't feel there is a perfect way to run. How could Coach Valerie and Coach Caroline help people who have been in pain running for years? It starts with being open to training. Becoming coachable makes it easier to learn the correct way to run.
Importance of Proper Form
[05:10] Learning the proper running form may be all your brain needs to reactivate and rejuvenate. Because, just like learning a new instrument or movement, we have to relearn everything we previously knew. That's a new set of synapses firing in your brain. And that can help you unleash your creativity and help you learn how to run pain-free.
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on iTunes! We’re on Spotify as well, or you can listen to our show directly on Libsyn here.
Links to check out
-- Join the membership: https://runrx.fit/join-runrxstrong/
-- https://www.runrx.fit/
-- Have questions? Email us at support@runrx.fit
Short episode summary
What is the 180 cadence, and how can you maintain it? Tune in to learn the basics of what you need to know!
Timestamps of big takeaways
Getting to a 180 Cadence
[0:57] Coach Valerie says that most runners have an average cadence of about 160 to 165. She says that it's because you're pushing, reaching, or both. It's inefficiency in movement. What you want is to get your cadence closer to 180.
The 180 is a natural response to running. When you start to let your body fall forward, and your foot starts to pull, 180 is almost a baseline.
Is the 180 Cadence the Ultimate Goal for Runners?
[03:15] Most people average 165. If you try to just do 165 to 180 and you've never done that before, your legs will get tired and strained. You're using muscular effort, especially because you've not yet practiced falling. You're just starting to pull. It's a much better idea to do it as a drill to get yourself used to it. Just working on the cadence and the elasticity practice is a good idea. Let the body adjust to the cadence and practice the falling aspect. Your feet need to feel like they're keeping up with you rather than you feel like you're using your feet to travel.
Stop and Reset
[06:48] You might not be able to maintain the 180 in the beginning. When your body is telling you that it can’t go any longer, stop and reset. The more you allow yourself to stop, reset, and restart in your run, the more likely you are to help train your body to move correctly.
[11:31] When you get comfortable using gravity to fall and have the strength and the muscle elasticity to maintain that 180, you'll get there quickly, but give yourself time. Remember, Rome wasn’t built in a day.
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on iTunes! We’re on Spotify as well, or you can listen to our show directly on Libsyn here.
Links to check out
-- Join the membership: https://runrx.fit/join-runrxstrong/
-- https://www.runrx.fit/
-- Have questions? Email us at support@runrx.fit
Short episode summary
Coach Caroline of The RunRX podcast explains the importance of choosing the right words that could positively impact your training experience and your outlook in life.
Timestamps of big takeaways
The Power of Thoughts
[00:33] How you think generates feelings, which produces an action, which ends in a result. Thus, the occurrence preceding your outcome is essentially thinking. However, a portion of that has to do with your words.
Positivity in Words and Actions
[00:56] Coach Caroline recognizes the value of Coach Valerie's remarks while working with her when they discuss copywriting for their messaging or speaking on a podcast. Even when criticizing someone's running style, the words used are so important.
[01:48] Coach Valerie favors the term "fall" over the word "lean" when discussing specific issues on their podcast. They do not use the term "lean" because that suggests a sense of bending from the waist and moving my upper body and shoulders ahead of my hips.
[02:34] During one of their live sessions in their membership, Coach Valerie often coats words or experiences that, to some people, might be a struggle or a challenge. She avoids using terms that might elicit a negative emotion or outcome.
Speaking Positively
[03:09] Examine not only your ideas but also the words you speak. Consider the words you use to express what you consider to be inadequacies. And begin talking to yourself using terms that have a more positive connotation. Words can halt our progress.
[05:40] Please recognize the words we use and how you express yourself. Consider the words you speak, not simply the thoughts you have, and attempt to change gear them towards a more positive outcome.
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on iTunes! We’re on Spotify as well, or you can listen to our show directly on Libsyn here.
Links to check out
-- Join the membership: https://runrx.fit/join-runrxstrong/
-- https://www.runrx.fit/
-- Have questions? Email us at support@runrx.fit
Short episode summary In this episode, we will talk about the difference between treadmill running, road running, and trail running. Is there a difference? Tune in now and find out!
Timestamps of big takeaways
Running is Running
[00:55] Once you change your thoughts on running, how you describe yourself as a runner will change. You can say that you run on trails, treadmills, roads, on the hills, etc. Running itself is still running regardless of where you do it.
The Difference Between Running on Different Terrains
[01:44] Regardless of the terrain, you want to be in the Running Pose. The fall element changes for everybody because we all need to hold our posture, but the running pose itself remains the same in any running situation. The only action you have is pulling your foot up from whatever surface you're on.
Controlled Action
[05:16] When you're pulling in place, you are doing a controlled action. When you're standing in place, you are actively pulling your foot up using your hamstring. However, when your body falls forward, and your weight travels forward, you're only pulling 2% of your body weight and only using 10% active muscle contraction.
The Falling Aspect of Running
[06:21] For most people, running is already hard. You have to deal with your breathing, your body weight, balancing, and then there’s the muscular efforts in your legs. You're using your musculoskeletal system as well, and actively working the body. When you're running on a very soft trail, or mud or sand, you are getting some fall because you're traveling. The more squishy the ground is, the more the foot will sink. When you sink into the ground, you have to work a little harder to get that foot back up, rather than just falling.
[07:58] You can use gravity to your advantage, anyone. The more you understand that and simply pull your foot just enough to break contact with the ground, the more you will release your body from a lot of work.
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on iTunes! We’re on Spotify as well, or you can listen to our show directly on Libsyn here.
Links to check out
-- Join the membership: https://runrx.fit/join-runrxstrong/
-- https://www.runrx.fit/
-- Have questions? Email us at support@runrx.fit
Short episode summary
In this episode of the RunRX Podcast, Coach Caroline breaks down the membership, why it’s so limited, and the kind of success waiting for you when you join us.
Timestamps of big takeaways
Keeping It Small
[0:35] We intentionally limit the number of people that can join so we can give focused attention to each member. The enrollment period only opens once every three months.
[1:23] Everyone who joins gets access to Coach Valerie albeit through group coaching, but it’s intimate enough that members enjoy everything they need to become better runners.
Your Success is Up to You
[2:22] RunRX can give you all the tools, exercises, drills, and guidance on what to do, but you must do your part as a member to succeed yourself. You’ll quickly see that there are no secrets and that we arm you with everything you need to do to run pain-free. But we can’t run for you.
[4:56] Both Coach Valerie and Coach Caroline can guide you through training and advising your mindset and technique. But it is up to you to apply the training and knowledge to yourself, and your running practice.
You CAN Succeed
[6:10] Success isn’t up to us, but we believe in you, and you can succeed. Show up to the training, discipline yourself, and success will follow.
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on iTunes! We’re on Spotify as well, or you can listen to our show directly on Libsyn here.
Links mentioned in episode
-- Join the membership: https://runrx.fit/join-runrxstrong/
-- https://www.runrx.fit/
-- Have questions? Email us at support@runrx.fit
Short episode summary
In the most recent Tough Love Tuesday, Coach Caroline gave a truth smackdown that as runners, we ARE athletes. Today, Coaches Valerie and Caroline expand on this. Ordinary people gather around the starting line of a marathon, but a legend is born at the finish line. Do you have what it takes to win a marathon or even get started on this path?
Timestamps of big takeaways
Mindset
[00:32] For some runners, they think they must walk out the door, put on shoes, and go running. Others believe in warming up, doing their drills, running their pre-race runs. You don’t have to be an “elite” athlete to train for runs. It’s not really the right attitude to think only elite runners do those kinds of things.
[01:15] Many of us start running as leisure runners, age group runners, or runners who want to finish, not to win. No prior experience is required to enter a race, and there are no prerequisites. So, while most of us start running by joining a running group, just a few of us begin by following a running program.
[02:03] Elite runners and track and field athletes all receive coaching. In P.E. at school, you likely had a warmup, and if the coach didn’t guide you through it, he at least told you what to do. A warmup, some skill drills, probably some ability, and then a run.
[03:15] A big mistake runners make though, is to focus on the distance, and believe you only achieve your goals if you hit a certain distance.
Coaching Advantages
[04:32] Having a coach has a plethora of advantages and benefits. Coaches are going to consider things like who you are and your progress. Unlike a friend who will sympathize with you when you make an excuse, a coach will push you to be a better athlete.
[06:33] We can coach ourselves and think we know what is best, but the problem with self-coaching is it can lead to injury. Having a running coach will help you with proper technique and warmups that will benefit you in the long run and will help keep your injuries at bay.
[09:46] We only seem to take care of ourselves when it hurts. We’ll roll the foam roller around and stretch. If we change our thought process to “mentally and physically prepare for running,” the way we think about running changes dramatically. You’ll treat yourself so much better because you’ll start thinking about muscle elasticity and proper posture, and you’ll be more willing to put in the exercises to achieve those goals.
You ARE an Athlete
[10:29] If you are running and training as a runner, you are an athlete, no doubt about it. And you are the only thing standing in your way of being an athlete. You must treat yourself well, and understand that running can be a lifelong sport. But to do well at it, you must take care of yourself.
[12:37] People who successfully complete a round in the membership find they enjoy their runs more. And, the truth is that the only way you’ll love a movement is if you improve your performance at it. If you can connect with yourself and your runs, you’ll have a much better and more enjoyable run.
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on iTunes! We’re on Spotify as well, or you can listen to our show directly on Libsyn here.
Links mentioned in episode
-- Join the membership: https://runrx.fit/join-runrxstrong/
-- https://www.runrx.fit/
-- FREE 30-day reboot on YouTube by RunRX https://www.youtube.com/playlist?list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re
-- Have questions? Email us at support@runrx.fit
Short episode summary
Elite athletes exhibit unique traits, solid and admirable characteristics that help them succeed in their sport. But guess what, you don’t have to be elite to be an athlete. Tune in to learn more!
Timestamps of big takeaways
Being a Runner
[01:14] The vast majority of runners are just standing around in the crowds getting ready to get warmed up. If it's cold, maybe they're hopping up and down. But you always see those one or two elites or frontline runners that are running, and they're running the parking lot. They're doing their skips, or they're doing high knees, and butt kicks - but they're getting themselves warmed up for the race.
What Makes an Athlete an Athlete?
[02:58] What makes a person athletic is being physically superior to the average human. For example, being faster and better physically well-conditioned. It's in their DNA. What is in their thought process is that they respect the race they're about to run, and they respect their body. They take care to give their body enough time to warm up and to feel the elasticity to be ready to run.
First Mile Lies
[03:32] Most runners have always joked about the first mile lying to you. You go out, and it can either be great, and it lies to you because it was a great first mile, and then maybe the heat gets to you, or you ate something that upsets your stomach. And then you wind up feeling fantastic. Maybe you start getting into the groove of your run and what you thought was going to be a bad run becomes a good run.
Things to Remember
[04:49] Interestingly, a common theme is that strength/sports performance coaches generally like training more than they like playing their sport of choice. In training, the goal is to get athletes fit, strong, disciplined, and confident. But beyond this, the scope of a sports performance coach is the ability to deliver training.
[05:56] Bottom line - you ARE an athlete. And you should treat your training that way. We need to treat our running practice like an athlete does, and we need to exercise it, give it strength, and give our muscles, tendons, and bones reinforcement.
[07:01] Warm-up with strength training, exercise, self-care, fuel, and hydration. And then when you go to line up, if your friends don't want to warm up, just take that extra five to ten minutes to do it on your own anyway. You’re an athlete after all, and you must act like one.
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on iTunes! We’re on Spotify as well, or you can listen to our show directly on Libsyn here.
Links mentioned in episode
-- Want some free drills to train like an athlete? Check out our FREE 30-day reboot on YouTube by RunRX https://www.youtube.com/playlist?list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re
-- Join the membership: https://runrx.fit/join-runrxstrong/
-- https://www.runrx.fit/
-- Have questions? Email us at support@runrx.fit
Short episode summary
How effective is treadmill running vs. outside running? In this episode, Coach Valerie and Coach Caroline will discuss the difference between running on the treadmill and running outside and which one is best.
Timestamps of big takeaways
Treadmill vs. Outside Running
[00:52] Some running purists can’t stand the monotony of treadmill running. Others can’t find the motivation to pick up the pace without manual controls in front of them and love the accuracy of doing a structured workout indoors. Neither group is wrong. There is no right or wrong place to run - as long as you’re moving correctly.
Benefits
[03:50] While some people would prefer to not be on a treadmill there are some benefits to both treadmill and outdoor runs. For example, treadmills are going to be your best friend if you can’t get outside. Both modalities have pros and cons, and each can help you get stronger and faster, whether you’re looking to train for a race or get in a cardio workout.
How to Workout without Either Option
[05:00] When you cannot get on a treadmill and cannot get outside, you can still do indoor running skill and strength workouts. You can do drills and still get your heart rate up real quick.
Stop Running for a While
[8:39] Working on running and strengthening your legs with pulling and drills will make you a better runner.
30-Day Reboot
[09:15] If you are in a position where for whatever reason, you’re not near the treadmill, or you can’t get outside, and you can’t get your running in, you can go through the free 30 Day reboot. It features tons of drills, skills, self-care, and strength training workouts to help you get back on track without a loss of fitness.
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on iTunes! We’re on Spotify as well, or you can listen to our show directly on Libsyn here.
Links mentioned in episode
-- Join the membership: https://runrx.fit/join-runrxstrong/
-- FREE 30-day reboot on YouTube by RunRX https://www.youtube.com/playlist?list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re
-- https://www.runrx.fit/
-- Have questions? Email us at support@runrx.fit
Short episode summary
What are your motivations for running? As many runners as there are, the answers to that question are as varied. Everyone has a different purpose for running, and in this episode, Coach Caroline shares why you should be running.
Timestamps of big takeaways
Shifting Your Purpose for Running
[02:10] What if your goal in running wasn't to reduce weight or become in shape? Or not just checking something off your bucket list? What if it was instead to feel happy? What would it feel like if someone asks you how your run went? Does your immediate response change?
[03:08] What would running be like for you if the reason why you ran was for joy? To be able to come home and say your run was just joyous - how amazing would that be?
When Running Doesn’t Feel Like a Punishment
[03:42] The ability to let go is the one thing that prevents anyone from finding joy in running. Coach Caroline's goal as a coach is to see people progress to the point when running is no longer a punishment or something that must be done.
Feelings Precede Actions - Which Produce Results
[05:26] Our moods and feelings precede our actions, which produce results. So, if we want running to be pleasant, the actions would be easy and effortless. The feeling that precedes the movement must be one of letting go. Be willing to learn and grow, and each one will be a wonderful run. We challenge you this week to just enjoy your run.
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on iTunes! We’re on Spotify as well, or you can listen to our show directly on Libsyn here.
Links mentioned in episode
-- Join the membership: https://runrx.fit/join-runrxstrong/
-- https://www.runrx.fit/
-- Have questions? Email us at support@runrx.fit
Short episode summary
In this episode of the RunRX Podcast, Coaches Valerie and Caroline discuss the start of the racing season and how runners should prepare for the upcoming marathon or racing events.
Timestamps of big takeaways
Start of the Racing Season
[0:22] Coach Caroline mentioned a racing event recently in Fort Worth, Texas named the Cowtown Marathon. This event usually signifies the start of the racing season.
Gait Analysis
[2:14] Before training for a marathon, you must first check-in with your running technique. This helps you to know what areas you should improve on. This is why in the membership, they always start with gait analysis.
[2:35] Coach Caroline mentions that they cannot do ala carte gait analyses since once they figure out what’s wrong, they have to help you fix it. They check in with the members every week to see their progress in the membership.
[3:20] On her first gait analysis, Coach Valerie shares that it happened at a running shoe store.
It’s Not the Shoes
[5:00] There’s always been a saying that “the shoes help fix the run,” which Coaches Valerie and Caroline disagree with. They said that it wasn’t the shoes, but the way of running itself. However, it’s not bad to buy new shoes, especially if you’re not comfortable with your shoes.
Checking In with Your Body
[6:21] You need to have a relationship with yourself and your running.
[6:35] When she was still a fitness coach, Coach Valerie shared that she believed that she should be watching you the whole time while you train so she could correct you immediately. When she met Dr. Romanov, he taught her how to do the gait analysis.
[8:13] Coach Valerie said that you can see yourself improving by checking in with a coach or trainer. If there is someone who will guide and teach you, it’ll be easier to progress, and there’s a lower chance that you’ll go back to your old habits.
Buying New Shoes
[9:13] Again, it’s okay to buy new shoes, and having new shoes can motivate you to go out for a run. But, RunRX wants to make sure that you are running correctly.
Shoe Recommendations
[10:13] When buying shoes, you should check what they can do. You should be able to bend it, and it should have enough support that makes the ground comfortable. However, it shouldn’t have too much support up to the point that your foot can no longer feel the ground.
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on iTunes! We’re on Spotify as well, or you can listen to our show directly on Libsyn here.
Links mentioned in episode
-- Ask Me Anything series on Facebook https://www.facebook.com/runrxfit/
-- RunRX on Instagram https://www.instagram.com/runrx/
-- Join the membership: https://runrx.fit/join-runrxstrong/
-- https://www.runrx.fit/
-- Have questions? Email us at support@runrx.fit
Short episode summary
Does the negative weigh a lot more than positive for you? If many good things are happening in your life, and one negative thing tries to ruin it, do you latch on to the positive or the negative? In this episode of the RunRX Podcast, Coach Caroline discussed why it’s crucial not to invalidate the good things in your life and running.
Timestamps of big takeaways
Focusing on the Bad Things
[1:40] Coach Caroline explained that if five people say good things about what they do, there will always be that one person who says the bad thing—which sometimes happens on their Instagram or Facebook posts.
[2:05] Instead of forgiving the person who commented negatively, people will, more often than not, latch onto that negativity and mumble over it. You forget the good things that other people said because of one negative thing told by a total stranger.
Positive vs. Negative Running Perspective
[3:00] You will have countless months of excellent running and workouts showing great progress, but when you slip on the run, think of what might have affected that run. Is it a family problem? Have you eaten the wrong breakfast? Is there pain somewhere in your body? Or a bad mood? What made your run lousy and horrible?
[3:56] If that one bad thing affected your run, how long will it affect you? A month? Week? Or a year? The last thing you want to happen is that bad thing affecting your runs subsequently. Thus, stop giving your attention to it.
Untying the “Knot”
[5:33] If it’s a body problem, Coach Caroline shared how you can untie the “knots” in your muscle using a necklace visualization. You start massaging the knot, break it up to see the key knot, and eventually, the knot keeps getting smaller until it works itself out.
[6:14] If you think it’s a hip problem, Coach Caroline explained that this pain might have been rooted from somewhere else. Perhaps your running posture is bad when you run that day after a bad day at work, which would cascade into other parts of your body, which might have affected your hip.
Conclusion
[6:39] What do you do when something goes wrong? If one bad run affects your mood even with three good runs, the same is true in handling people’s opinions. Stop dwelling on it. Don’t let a single negative person affect you out of hundreds of good ones. Let yourself get past it, and you will feel a lot better.
Join and be part of the RunRX Academy: https://runrx.fit/
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on iTunes! We’re on Spotify as well, or you can listen to our show directly on Libsyn here.
Links mentioned in episode
-- Ask Me Anything series on Facebook https://www.facebook.com/runrxfit/
-- RunRX on Instagram https://www.instagram.com/runrx/
-- Join the membership: https://runrx.fit/join-runrxstrong/
-- https://www.runrx.fit/
-- Have questions? Email us at support@runrx.fit
Short episode summary
In this episode of the RunRX Podcast, we are going to talk about how you should come back to running if you were on a break. If you were ever sick, injured, or inactive for a very long time, then listen to this episode.
Timestamps of big takeaways
The Challenge
[01:50] If you were already working out, have a good routine, and took time off or got sick, then you have to come back with a long warm-up. Then, start working the routine back in. When you get sick, injured, or become inactive for a long time, you should focus on movement. Focus on warming up for a long time and targeting those hips, ankles, and joints, and just getting good movement in your body.
Transitioning the Body
[03:22] Spend the first few workouts listening to your body. If you push yourself right away, you might get your heart rate high. So listen to your body’s signals. If you spend a good time warming up, your body will feel good. That is where you start your movements and push yourself little by little.
Coming Back to the Movement
[04:14] Instead of thinking that you have to come back and run your usual distance of let’s say three miles, run and move for 20 minutes and just see how it feels to your body. Do a little bit of movement, drill a little, run a little walk, stop and reset, and get just to where you're just moving again. Then just feel how the movement feels. You are re-teaching yourself the correct way to move. And that's the best way to get back to the movement.
The 30-Day Reboot
[06:12] Each workout video of RunRX’s 30-Day Reboot has its own thing to do. There are skills, self-care, etc. The idea is to build around that and use the tools to bring yourself back to the correct movements. It breaks down everything and teaches you about running differently and moving differently. It helps you restart your movement or come back into your movement.
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on iTunes! We’re on Spotify as well, or you can listen to our show directly on Libsyn here.
Links mentioned in episode
-- FREE 30-day reboot on YouTube by RunRX
https://www.youtube.com/playlist?list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re
-- Join the membership: https://runrx.fit/join-runrxstrong/
-- https://www.runrx.fit/
-- Have questions? Email us at support@runrx.fit
Short episode summary
In this episode of RunRX Podcast, we are going to talk about the opposite of the Placebo Effect and its counterpart, the Nocebo Effect. We will be tackling how both manifest in our bodies and how they can affect our belief systems. Tune in now!
Timestamps of big takeaways
The Placebo Effect
[01:40] Doctors conducted a test where they would give a patient a pill and say it would "make them better." But it was just actually a pill with sugar. They found that a large percentage of people are told that if the pill will "cure" them, they will metabolically change their bodies and get better.
The Nocebo Effect
[02:47] The opposite of the Placebo Effect is the Nocebo Effect. Doctors brought about this idea during the pandemic where if a person gets a minor cough or something related, they automatically think that it’s COVID-19. They will then quarantine themselves thinking that they are positive for the virus when they are not. People will then also think that the person is positive and will start worrying and putting negative talk into their heads. This can have the same powerful effect as a placebo that makes people feel good.
How Placebo and Nocebo Manifests in the Body
[04:15] If you think to yourself that running is making you stronger, you are gaining strength, you are helping yourself, and keeping yourself healthy, then your body will adapt that way. Your positive belief will manifest in your body. But if you think of negative things such as running is bad for your knees, it is stressful for the body, etc., then you start bringing in all that negative cortisol and those negative thought processes into your belief system. Whether you realize it or not, your body's reacting to that. If you say it's going to work for you, then your body will react to that. If you say it's not going to work for you, then your body is going to react accordingly.
[05:48] If you look for the good and believe in the good of what running is and why you do it, you're more apt to get the positive benefits of running than you are.
Keep a Positive Mindset
[06:45] If you're trying to keep yourself positive, open-minded, coachable and somebody else is whispering negative things into your ear, then it will bring you down. Just like anything else in your world, if you're trying to start a new business or you're fighting off a disease, you need a positive sphere of influence to keep yourself in the right mindset.
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on iTunes! We’re on Spotify as well, or you can listen to our show directly on Libsyn here.
Links mentioned in episode
-- Join the membership: https://runrx.fit/join-runrxstrong/
-- https://www.runrx.fit/
-- Have questions? Email us at support@runrx.fit
Short episode summary
Shakira said it best – the hips don’t lie! In this episode of the RunRX Podcast, Coach Valerie and Coach Caroline discuss running tips focusing on the strength needed for running, especially in the hips.
Timestamps of big takeaways
Running Tips
[1:05] Coach Valerie read in an article that people who get a running injury sometimes go to a sports doctor, who tells them that their glutes aren’t firing properly. Coach Valerie has heard of this problem ever since she started in the industry.
[1:58] When it comes to running, all muscles are important, and you must also understand what strength is.
All About Strength
[2:55] Coach Valerie enjoys reading articles about strength. She read an article about the importance of hip strength when running. According to the article, your hip muscles' ability to generate force should be improved.
[4:18] Hip strength helps in stabilizing your body. Once you touch down on the ground, your body will be able to balance itself, and you will be able to fall forward and pull your foot from the ground.
[5:04] According to the article Coach Valerie read, maximum hip extension occurs when you toe-off and push back off the ground. It also states that as the running speed increases, so does the force, resulting in greater movement.
Four Forces in Running
[5:51]
There are four forces at work in running: gravity, ground reaction force, muscle elasticity, and active muscle contraction. Gravity naturally exists in the environment, and ground reaction force happens when you touch the ground. Everyone has muscle elasticity, whether we use it or not.
Key Strengths on Running
[8:33] Coach Valerie suggests exercises like Glute Bridges, Single Leg Glute Bridges, Step-Ups, and Squats to strengthen your glutes.
[9:15] When the hips are hurting when running, this is most likely because you push or reach. An incorrect movement while running causes extra tension on the hip. To solve it, you must have strength training.
[9:50] Aside from strength training, you must also correct your movement when running. Stretching and strengthening the hips are useless if don’t fix your movement.
[11:08] The same can be said when the calf hurts while running. You must strengthen the glute and the calf, but you must also determine what is causing the problem.
Understanding How You Run
[15:10]
Most people think that simply strengthening the glutes can help in running. However, you must first understand why you need the strength in your run. This is for you to develop a relationship with your hip to understand your actions and running.
[16:26]
If you train, you’ll understand how your strengths work. You’ll be able to understand what you’re doing in your run.
Final Reminders
[17:47]
When it comes to running, all you need is strength training to keep your hips stable and your feet strong enough to support you throughout your run. Understanding how you run will help you decide what's right and wrong when running, and you'll be able to feel and recognize when you've done something incorrectly.
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on iTunes! We’re on Spotify as well, or you can listen to our show directly on Libsyn here.
Links mentioned in episode
-- Join the membership: https://runrx.fit/join-runrxstrong/
-- https://www.runrx.fit/
-- Have questions? Email us at support@runrx.fit
Short episode summary
Today we’re talking about shoulding on yourself. What does that mean? You’ll have to tune in to find out!
Timestamps of big takeaways
[00:22] Today we’re talking about shoulding on yourself. What does that mean? Let’s dive in
[00:48] When you think about what you “should” have done, how does it make you feel?
[01:03] We have a tendency to “shoulda, woulda, coulda,” about lots of things
[01:40] Would you let a friend tell you that you could have done better?
[02:24] That’s not to say don’t try to be better
[02:53] This week’s challenge is to look at how you are talking to yourself
[03:27] Whatever you’re doing, do the best you can on that day - and that’s it
[04:27] Negative self-talk is actually going to hurt you in the long run, not help
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on iTunes! We’re on Spotify as well, or you can listen to our show directly on Libsyn here.
Links mentioned in episode
https://www.runrx.fit/
Have questions? Email us at support@runrx.fit
Short episode summary
In this episode of the RunRX Podcast, Coach Valerie will share her experience in her first race of 2022.
Timestamps of big takeaways
How Did It Go?
[00:38] Coach Valerie doesn’t race anymore, but she signs up for at least two runs a year because she still loves to get out there, see what’s going on, and see what’s going on with herself.
[01:38] Whether you’re trying to set a PR (personal record) or go out there and see how you feel, it is truly the best way to challenge yourself and challenge your running.
[02:22] When she used to do a lot of racing, her goal was to be as high as she could get in her age group. Now Valerie’s goal in racing is to find a place where she can hold and feel good.
The Challenge As a Running Coach in a Race
[4:57] Part of being a running coach is you love running, and you love helping people get better at running. Valerie’s challenge with runners is she wants to help them be more efficient. Unfortunately, many people don’t know how to run properly or run efficiently.
[7:21] There are a lot of people with potential that they don’t realize they have.
The Social Aspect of Races
[9:19] What’s hard for Valerie is there can be a real social aspect to running. You should sign up for a race and run by yourself. Other people are part of a big group, but many people almost talk themselves into running slower. You start holding back if someone’s struggling, and it’s not your race anymore, and it needs to be your run.
[10:04] It’s amazing how much more you can get into the run when you’re just focusing on your run, and how your body is moving.
[11:08] Coach Valerie prefers to be around people who are actually focused on the running in races. It’s a really different experience to run your own run in a race.
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on iTunes! We’re on Spotify as well, or you can listen to our show directly on Libsyn here.
Links mentioned in episode
-- Join the membership: https://runrx.fit/join-runrxstrong/
-- https://www.runrx.fit/
-- Have questions? Email us at support@runrx.fit
Short episode summary In this episode of the RunRX Podcast, Coach Caroline asks if you are a special unicorn. What on earth does that mean? Tune in and find out!
Timestamps of big takeaways
Different Techniques
[00:33] We're all unique, and some people come into the membership who don't want to follow Coach Valerie's plan. But when you don’t follow her plan, you're not giving the method a chance to show you what it can do.
Why We Do What We Do
[01:23] There’s a reason for strength training, self-care, and drills in the membership. We’re training you in a different method of movement. Don’t knock it before you fully try it.
Listen and Follow
[04:49] When you get advice from others, you can choose to take it or leave it. If you come into the membership and start to get frustrated with the process or start having some issues, let's talk about it. Odds are someone else that has gone through our process has experienced what you’re going through.
Be Coachable
[06:23] Coach Caroline believes that if you come in coachable, with an open mind and a willingness to listen, you can learn a lot.
Advice
[07:26] You are special and one-of-a-kind, but you are not a special unicorn in the running world. So remember that the coaches of RunRX are here to help you. Be open to new ideas and willing to be coached, and you’ll have a greater chance of success.
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on iTunes! We’re on Spotify as well, or you can listen to our show directly on Libsyn here.
Links mentioned in episode
-- Join the membership: https://runrx.fit/join-runrxstrong/
-- https://www.runrx.fit/
-- Have questions? Email us at support@runrx.fit
Short episode summary In this episode of the RunRX podcast, Coaches Valerie and Caroline share why running at a slower cadence is more comfortable for some people. Tune in now!
Timestamps of big takeaways
Comfortability at a Lower Cadence and Muscle Elasticity
[0:35] Coach Caroline tells us she feels more comfortable at a slower cadence, and Coach Valerie explains she doesn’t have a rule for a certain cadence. However, around 180 cadence gives you the ability to use muscle elasticity.
[1:46] When it comes to running, three primary forces are at work: gravity, ground reaction force, and muscle elasticity. These three forces collaborate as a unit. It is not a magical occurrence; it occurs as a result of the ability to pull the foot up at the appropriate time.
Comfortable Being on the Ground
[2:55] In running, you can either push back your foot or you’re reaching with the front. You will never see a runner with both feet in the air. Something more comfortable necessitates more muscular effort but less cardiovascular effort.
Control Freak Mentality
[3:44] When Coach Valerie started running, she considered herself a control freak. She believes that if her action can be controlled, she can control her run. Most of the time, in running, the action is seeing how many miles you’re going to run and not how it will be done. Running is free-falling, so you need to be comfortable being uncomfortable.
Running is Never Effortless
[5:10] Running can be the hardest thing to do, and never effortless. The actual pulling of the foot is not an effort nor work but a challenge. The action here is breathing, holding the shoulders, ear, and hips in line.
Thoughts on Not Being Able to Let Go
[6:39] Coach Valerie suggested that you pay attention to your breathing and where you are. There is no such thing as falling on a treadmill. As a result, it's one of the best places to work on your upper body posing. Lower the speed if you're having trouble with the lower part of your run on a treadmill. Despite running slowly, a high cadence is still possible. People sometimes get stuck because they want to run faster.
Curb Run
[8:09] Coach Caroline shared her experience during a curb run with Coach Valerie. They did a curb run for 4 minutes and it was challenging. However, they concluded that it wasn’t about speed, falling, or 180 cadences.
[9:39] Curb run is a strength and elasticity exercise. It is important to think about moving your feet at a pace that you need to run at. It’s not the lack of fitness but a lack of understanding of how to use your muscle elasticity.
[10:30] The main thing to remember about those curb runs is to keep your ears, shoulders, and hips in line. This leads to improved running and fall control, and it is one of the challenges faced, particularly by new runners.
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on iTunes! We’re on Spotify as well, or you can listen to our show directly on Libsyn here.
Links mentioned in episode
-- Join the membership: https://runrx.fit/join-runrxstrong/
-- https://www.runrx.fit/
-- Have questions? Email us at support@runrx.fit
-- Follow us on Facebook https://www.facebook.com/runrxfit/ and Instagram https://www.instagram.com/runrx/
Short episode summary
Are you interested in running pain-free, or are you committed to it? Learn the distinction in this week’s Tough Love Tuesday.
Timestamps of big takeaways
Triathlon
[01:26] If you're just interested in running or running a 5k, or maybe one day doing a triathlon, there's nothing wrong with that. You don't have to come into the RunnerX membership fully committed if you're just interested in learning more about running, getting in better shape, or doing a half marathon.
[02:16] You are where you are right now because you are interested in being committed. It can change and evolve along with you. Maybe you're just interested in running a 5k today. Do what you can when your interest level and commitment allow you to.
Commitment
[03:27] Even if you're committed to something, don't be too hard on yourself. We are so hard on ourselves, and it isn't healthy.
[04:52] Many people sign up for the membership, then three weeks later say, "I can't do this," and then send an email canceling at the end of the cycle. We ask you to commit to the full 12 weeks though. What you do with those 12 weeks is entirely up to you, and how much you want to commit to showing up.
[06:21] Are you curious? Or are you firmly committed? Either answer is perfectly acceptable. Are you okay with whatever you've decided to do? What happens if you don't hit your goals? Are you going to punish yourself? Consider how you would approach a sibling, a friend, or a child if they didn’t meet their goal, and treat yourself with compassion.
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on iTunes! We’re on Spotify as well, or you can listen to our show directly on Libsyn here.
Links mentioned in episode
-- Join the membership: https://runrx.fit/join-runrxstrong/
-- https://www.runrx.fit/
-- Have questions? Email us at support@runrx.fit
Short episode summary
In this episode, Coaches Valerie and Caroline discuss feeling the anxiety of running and embracing the aggravation that fuels your desire to push yourself beyond your boundaries. It’s a juicy one, so tune in right now!
Timestamps of big takeaways
The Feeling of Frustration
[00:51] When facing confrontation at work, we become apprehensive. It’s why instead of confronting our boss, you might settle for a doughnut. Rather than discussing money with your husband, you go shopping. We divert our emotions by engaging in other activities. Runners will resist the frustration and fear of the fall by doing drills and focusing on the movement's what and how, rather than feeling the fall.
[01:54] You must let go and feel your feelings at some time during the day. Because when you fight that fear, that feeling, our bodies and minds become disconnected. That's when things start to get out of hand. We must learn to feel anxiety and understand that it is entirely natural, and it's just a vibration you have to learn to control.
Running is Meant to Be Enjoyed
[02:54] Running can be easy. We feel like we want to excel at everything, and it should come easy to us. The unit of measurement for success in running is the mile. It's impossible to avoid comparing yourself to others. We think we should run this many miles if we want to be a good runner. Rather than how we ran, we focus on the distance we covered. You must never forget that you must connect with yourself though! You need to feel how you're moving and, with the video check-ins and stuff, you need to look at yourself a little bit.
Direct your focus to your movement
[05:57] Tell your buddies to stop talking for a minute if they're talking to you the entire time you're running. If you're talking to them, you're not paying attention to your movements. Coach Valerie doesn't even listen to music and you shouldn’t either - especially in the beginning as you’re learning your movements.
[07:47] When you go running, and it doesn't feel good or fun, it’s not good. That’s why even though she might not be in the same room with you, Coach Valerie wants you to know she is supporting you in getting your running movements right. You have to focus on the feeling yourself, and speak up if something doesn’t feel right.
[08:11] Frustration is a natural part of the process of learning a new movement. It's not just with running. With any new movement, you'll be awkward, stiff, and need to actually learn what you’re doing. It's just human nature, but you have to work through the fear and frustration to come out successful on the other end.
[13:18] You must let go and feel it when running. The ultimate goal is to feel free, to feel natural. But in the beginning, you might think, ”Wow, that's not right." It could be excruciatingly unpleasant and challenging, but it is not a difficult task. Getting up and breathing can be problematic. That's a challenge. Running, on the other hand, is a simple sensation. We all want to experience the runner's high. We associate it with speed, yet it is associated with falling. Make an effort to venture out. If you're frustrated, feel how you're feeling. Overcome your fear. Get involved and allow yourself to be carried away.
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on iTunes! We’re on Spotify as well, or you can listen to our show directly on Libsyn here.
Links mentioned in episode
-- Join the membership: https://runrx.fit/join-runrxstrong/
-- https://www.runrx.fit/
-- Have questions? Email us at support@runrx.fit
Short episode summary In this episode, Coach Caroline shares a way to motivate yourself in your running practice. If you’re lacking motivation, tune in right now! Timestamps of big takeaways
Motivation
[00:36] How we do one thing is how we do everything. Sometimes what motivates you to start running is also the same thing that encourages you to eat right, get a better job, or work on your cholesterol levels and not eat fried foods or something like that. However, we don’t see how they work together, we don’t see the similarities, and we don’t see that our desire for a promotion at work is possibly the same thing driving you to want to go running.
Two ways of motivating yourself
[1:29] There’s the motivation that is a need to do something right now! It’s a short-term goal like losing weight for a wedding or a reunion. That can get you off the couch, that can get you moving, that can help you form some habits, but that’s not going to keep it going long term.
[3:00] Try to shift to the second type of motivation, and that’s the long-term motivation that forms the habit that keeps you committed, that makes you a lifelong runner.
What is your WHY?
[4:58] Go deeper than one layer of why you’re doing something. Ask yourself, why are you doing it? And then keep asking yourself at least seven times to get to the deep-down reasons why that will help keep you motivated in the long term.
[8:07] Dig deep into why you want to run. Is it for health reasons? Is it to keep up with your child? Is it to lose weight? That losing weight is a short-term goal. That’s a great goal but go deeper. Why do you want to lose weight? What’s the reason that’s going to keep you going?
[12:04] What drives Coaches Valerie and Caroline in the membership is delivering value and making a real impact on the lives of runners.
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on iTunes! We’re on Spotify as well, or you can listen to our show directly on Libsyn here.
Links mentioned in episode
-- Join the membership: https://runrx.fit/join-runrxstrong/
-- https://www.runrx.fit/
-- Have questions? Email us at support@runrx.fit
-- FREE 30-day reboot on YouTube by RunRX https://www.youtube.com/playlist?list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re
-- Ask Me Anything series on Facebook https://www.facebook.com/runrxfit/
Short episode summary
Can you believe it? This is episode 100! And after 100 episodes, Coaches Valerie and Caroline still get one question more than anything else. Want to know what it is? Tune in right now, and find out!
Timestamps of big takeaways
What kind of shoes to buy?
[1:28] Shoes, first of all, should be very comfortable. That's number one. You need to put that shoe on and still feel like you can stand the same in your shoe as you can barefoot.
[01:50] Shoes should also be very flexible. For endurance runners, we need flexibility, and we need our ankles in our feet to be able to move in its full range of motion.
[02:29] As a child, Coach Valerie underwent botched surgery. Her nerves had been damaged, her toes were fractured, she had two broken bones. As a result, she was told that she would never get to play sports or even run when she was nine or ten years old. She is still experiencing discomfort today. Hardly a day goes by when she doesn't have to exercise her feet, stretch, or worry about nerve damage.
[03:58] Coach Valerie shares what it was like trying to buy shoes to wear while teaching aerobics and the experience she had looking for the perfect shoe for running and aerobics.
[08:01] Shoe technology has its place and time in the world. The reality is that selecting a shoe that you're comfortable in is more important than the shoe itself for most recreational runners. Shoes are supposed to protect our feet from the elements and protect our feet from the ground.
[08:56] Too much cushioning in the shoes can actually cause people to lose their connection to the ground. As a result, they're more likely to heel strike because their brain wants to feel the ground.
Buying a barefoot shoe
[09:56] Don't just go out and buy a pair of barefoot shoes either though. If you want to buy a barefoot shoe, use it as a regular walking shoe to get your feet used to being barefoot or close to it. Many people buy a barefoot shoe, and then they injure themselves because they don’t understand how to move correctly.
Ankle stability
[10:53] When your feet touch the ground, they touch the ground completely. When the foot is in flight, it can do whatever it wants, but gravity has power over it. Your ankles are loosened when you're flying. The faster someone runs, or if they're sprinting downhill, gravity becomes even more of a factor. A heel strike, pronation, or supination can be a natural ankle motion, but if the foot lands on the ground, pronated or supinated, that's a problem. That means active landing.
[11:58] Coach Valerie explains how the foot should touchdown - initial contact should be ball of foot, and then the rest of the foot.
[13:15] Coach Valerie reiterates that the shoe is not the most important factor in running pain-free. The goal of the shoe should be for you to feel comfortable, however, your movement and moving correctly is the most important aspect of running without pain.
Pressure, support, and work we put into our feet
[17:58] If you're feeling back pain, shoulder pain, or hip pain, start at your feet, work those toes, and give them a little bit of relaxation. It's not going to be about the shoe, and it's going to be about the foot, and you're going to be a better runner as a result.
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on iTunes! We’re on Spotify as well, or you can listen to our show directly on Libsyn here.
Links mentioned in episode
-- Join the membership: https://runrx.fit/join-runrxstrong/
-- https://www.runrx.fit/
-- Have questions? Email us at support@runrx.fit
Short episode summary
Although running is as natural as eating and sleeping, we each run differently. In this episode, Coaches Valerie and Caroline discuss the importance of concentrating on the proper running form to run pain-free.
Timestamps of big takeaways
Pose, Fall, Pull
[01:15] Coach Valerie explains that the running pose is basically like a figure four. It's holding your ears, shoulders, hips, lifted ankle, in line over the ball, the foot, you have to hold that your entire run. The challenge then is that we forget that it's 68% of our body weight for most of us. You need to be in the running pose when you're on the ground. Pulling to pose is your job, and the pull responds to the fall. The coolest part of it is that when you actually let your body fall forward, and the foot will naturally pull, what we're doing is helping you feel that action and then making you better prepared to handle that.
Correct Position
[04:32] Coach Valerie gives an example of running on a treadmill - that's when you can just pull. The action of running is great, and the running itself is free falling. When you go out to practice, this is where the challenge lies. If you hold your pose and pull, you will always be pulling to pose.
Free Fall
[06:15] Free fall is any motion of a body where gravity is the only force acting upon it, and you let gravity take the body mass of someone.
[06:49] If you're running, your job is to pull, but you can't forget the fall and the pose. It should be quicker movements, and less muscle less effort.
Running Smoothly
[09:15] Coach Valerie tells people it is natural as you run more and more to connect more, with falling. When watching elite runners, that smooth aspect you see, that's from years of putting themselves in the right pose. You can get there too. It can become as natural for you as it does for these elite athletes.
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on iTunes! We’re on Spotify as well, or you can listen to our show directly on Libsyn here.
Links mentioned in episode
-- Join the membership: https://runrx.fit/join-runrxstrong/
-- https://www.runrx.fit/
-- Have questions? Email us at support@runrx.fit
Short episode summary
In this quick episode, Coach Caroline dishes out a truth bomb you might not want to hear. Multitasking is a myth! Tune in and see if you agree.
Timestamps of big takeaways
[00:33] The truth about multitasking
[1:20] What prompted this Tough Love Tuesday episode? Find out here
[1:52] Here you’ll learn the best way to get results
[2:18] Coach Caroline shares why it took her some 3 years to learn the S curve
[2:39] Are you up for this week’s challenge?
[3:29] You might need to rewind and listen in to this part again
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on iTunes! We’re on Spotify as well, or you can listen to our show directly on Libsyn here.
Links mentioned in episode
https://www.runrx.fit/
Have questions? Email us at support@runrx.fit
Short episode summary
Ordinary people gather around the starting line of a marathon, but a legend is born at the finish line. Do you have what it takes to win a marathon or, better yet, get started on that less-traveled path? In this episode of The RunRX Podcast, Coach Valerie and Coach Caroline discuss an ideal runner's resolution for the new year of 2022.
Timestamps of big takeaways
Setting Goals
[00:39] Having a single new year's resolution probably helps you keep to it. It might be anything as simple as incorporating a warm-up from our YouTube channel into your everyday routine.
[01:17] When working with Coach Valerie, she’ll find out what your baseline is, and help you determine your running objectives.
[02:17] Having the next race on the calendar is part of running fun for most runners. It keeps them motivated and keeps them going. Coach Valerie's challenge is to set a goal for a strong 10k or even half marathon and work your way up to it if it's been three years and you're just getting back into it.
[04:21] Coach Valerie encourages running the 5K instead of the 10K right off the bat. You have to first get used to running pain-free before you can worry about running large distances.
[05:11] With the RunRX membership, it’s more than just running. We teach you self-care, stretching, rolling, recovery, etc… Because to run pain-free, you need all of those things.
Strength Training in the Membership
[07:00] If someone wants to use RunRX solely for strength, Coach Valerie has a strength library where you can add dumbbells if you want to add more muscle, but the baseline strength training is specifically to help you achieve your running goals.
[09:07] When it comes to strength training exercises, Coach Valerie helps you achieve strength in your hip, foot, body, and frame to go the distance you’re trying to run.
[11:24] Running is a demanding sport. Even if you're the world's fastest and most efficient runner, it’s high impact. It's your bodyweight against a cement surface.
[12:51] When someone says they want to run a marathon, Coach Valerie reminds them, "You realize you're committing to running between three and five hours." Take your time getting used to your running and moving correctly so you can enjoy your time out there.
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on iTunes! We’re on Spotify as well, or you can listen to our show directly on Libsyn here.
Links mentioned in episode
-- Join the membership: https://runrx.fit/join-runrxstrong/
-- https://www.runrx.fit/
-- Have questions? Email us at support@runrx.fit
-- FREE 30-day reboot on YouTube by RunRX https://www.youtube.com/playlist?list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re
Short episode summary
In this episode of the RunRX podcast, Coach Caroline talks about the beauty of establishing goals for the new year and setting intentions for running goals. Tune in to learn how to get the most out of your running experience.
Timestamps of big takeaways
Why It’s Necessary To Set A Goal
[00:26]
Are you the type of runner that sets the resolution, that sets a goal?
A Coach’s Experience On Goal Setting
[00:39]
Coach Caroline mentions that her first year with Peloton was in 2020, just before the pandemic. By the end of the year, she had ridden her bike for nearly 5000 minutes. Then, in 2021, she decided to try to break the 5000 mark. She accomplished it within the first six months. For 2022, her goal is to do 15,000 minutes!
Habits Matter In The Membership
[01:45]
Establishing habits can make a difference in your fitness, weight, health, and goals. Habits can make you easily achieve whatever it is you want to get.
Runners need to ensure that they are doing something everyday towards their running goals. If you are not in the membership and just an avid listener, maybe you just follow the drills that are shared on social media every week.
Asking The Right Questions
[02:27]
Runners need to remind themselves to follow through the discipline by asking themselves questions such as: “What are you doing for yourself, then in the running?” “Are you promising that you're going to do the 30-day reboot?” “Are you doing the warm-up and cool down that's in the 30-day rule, reboot every day.”
Consider Being A Member
[03:21]
If you haven't joined the membership yet, maybe you’ll consider joining in April. For now, at least, you can start with the 30-day reboot on YouTube where Coach Valerie walks you through pose-fall-pull.
Content For Runners
[03:38]
RunRX offers tons of content with strength training, flexibility, mobility, and different drills on their Instagram, Facebook, and YouTube, and whether you’re in the membership or not, you should do something every day - even if it’s just taking an extra five to 10 minutes every day working towards your running goals.
What’s In It For Runners
[04:22]
If you decide to join the membership, you can get a Gait Analysis, get more personalized help, and ask more questions!
What The Coaches Are Here For
[04:54]
Coaches Valerie and Caroline are here to give runners the support and insight they need to run pain-free. We help motivate you, change your movement, and work towards your running goals.
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on iTunes! We’re on Spotify as well, or you can listen to our show directly on Libsyn here.
Links mentioned in episode
-- Join the membership: https://runrx.fit/join-runrxstrong/
-- https://www.runrx.fit/
-- Have questions? Email us at support@runrx.fit
-- FREE 30-day reboot on YouTube by RunRX https://www.youtube.com/playlist?list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re
-- Ask Me Anything series on Facebook https://www.facebook.com/runrxfit/
-- RunRX on Instagram https://www.instagram.com/runrx/
Short episode summary
In this episode, Coaches Valerie and Caroline discuss the fact that you are not your mobility, and you are not your injury. It's about the thoughts that you're creating before you go out and run. Find out what this means by tuning in right now!
Timestamps of big takeaways
Elements of Running
[01:11] According to Coach Valerie, running is very simple. It consists of just three elements: pose, fall, and pull. The runner's job is to pull the foot, and once the foot is pulled, the work is done. Right then, the runner immediately prepares to pull the other foot. In her running, she always tells people, it's up, up, up because the job is to pull the foot, gravity brings that lifted foot down, and it brings it down quickly and must be ready to pull. Therefore, the mind, actions, and thoughts should not be occupied with pulling the foot for the concept to work together.
[03:00] Running is a simple concept once you realize it. But the problem is doing it correctly. To run pain-free, you must understand how the body moves and how it's supposed to move.
[05:05] Running is considered an exhausting sport. It may appear very simple and easy to do, but it requires hard work and proper training. Mental preparation is also key. But, after all the training and hard work, the key to running is to let go and let gravity do the work.
Muscle Control
[05:39] In the beginning, learning to run is awkward. A lot of muscles are used. There are things you've not done before. Most people use their hamstrings. They've never pulled their foot. They've never done ball of foot hops, and all of the drills we teach. That’s why self-care, stretching, and mental training is important.
Footstrike
[09:24]
Dr. Romanov always says, “stop reaching for the ground. The ground is already there. Just accept it”. People are constantly wanting to control footstrike. Do not try to control foot strike, but instead, allow the ground to come to you. You pull the foot up, and gravity puts your foot down at the right place at the right time. It's freeing.
Active Landing
[12:05]
If the foot is landing actively ahead and it's out on its side or heel side of the front part of your foot, it is because instead of pulling your foot, you're landing. So in the air, the ankle should be allowed to move. The challenge is that if you do nothing, gravity will put it down just like it should. And that's where many runners get stuck.
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on iTunes! We’re on Spotify as well, or you can listen to our show directly on Libsyn here.
Links mentioned in episode
-- Join the membership: https://runrx.fit/join-runrxstrong/
-- https://www.runrx.fit/
-- Have questions? Email us at support@runrx.fit
Short episode summary
In this episode of the RunRX podcast, Coach Caroline discusses the RunRX program and the changes to come, and why they’ve decided to make the membership small and tight-knit. Tune in, and learn more about the program today!
Timestamps of big takeaways
The Goal Of The Coaches In The Program
[00:26] Coach Valerie spends a lot of time working with runners one on one, especially in those first four to 12 weeks. She wants to be able to continue the one-on-one sessions, even though it's online. Doing that takes a lot of time and energy. Because of this, the team decided to keep the membership small. More time is added to the coaching, and the price will eventually rise.
Three Types Of People Who Become Members
[01:39]
There are three types of runners that will likely join the membership. The first type is the one who does things by the book. If they have a plan that says they have to run three miles, they run three miles. It doesn't matter if they're injured or not. They're precise, regimented, and do things in a certain order.
The second type is the one who is almost anxious. They are so used to following the plan. These people tend to want to check in every day. They want to be on every single Zoom call, and they watch every single replay. They need a little bit more hand-holding during those first four weeks.
The third type is the one who joined the membership and never show up. They may go on one or two calls. Then just sit there and troll the membership.
What Do Runners Get Out of the Membership?
[04:41]
All three types of runners can get the same result: running pain-free. The only runners that don't run pain-free are those who give up and stop working with the membership. But RunRX will not give up on anyone - if you need to take a break, you can always return to the membership.
Why Giving Up Is Not An Option for Runners
[05:35]
No matter what types of circumstances a runner is dealing with, they need to know how to come back to the membership to achieve the goal of running pain-free. Whether it’s having a big job at work or something going on with the family, or just getting sick, the runner must always know how to come back since the coaches will meet them right where they are.
Whether you come in injured or get injured doing something else, Coaches Valerie and Caroline won’t give up on you. We can only help you run pain-free if you keep working on the methods we teach you.
RunRX Is Here For Every Runner
[06:05]
Coaches Valerie and Caroline are here for you - through the podcast, through the YouTube channel, and on Social Media during “Ask Me Anything” on Wednesdays.
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on iTunes! We’re on Spotify as well, or you can listen to our show directly on Libsyn here.
[Section 4] Links mentioned in episode
-- Join the membership: https://runrx.fit/join-runrxstrong/
-- https://www.runrx.fit/
-- Have questions? Email us at support@runrx.fit
-- FREE 30-day reboot on YouTube by RunRX https://www.youtube.com/playlist?list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re
-- Ask Me Anything series on Facebook https://www.facebook.com/runrxfit/
-- RunRX on Instagram https://www.instagram.com/runrx/
Enrollment Open for January 2022
Check out www.runrxstrong.com to get started!
Short episode summary
Like a well-lived life, running is about discovering inner serenity, and it is beneficial to your health, enhances energy levels, and aids mental clarity. In this episode, Coach Valerie talks about the first 12 weeks of training with her, the essential aspects to help you improve, and how self-motivation and being goal-driven are vital to a successful coaching session for every runner who would like to improve their running.
Timestamps of big takeaways
[00:53] 12 weeks work because you're attempting to relearn something, and you're trying to master a four-movement sequence before learning a new one. And there's a lot of attitude and perception stuff that goes along with it. The question then becomes whether you can genuinely relearn everything in under 12 weeks.
[01:31] In truth, regardless of what you're learning or relearning, you must put in the effort and put forth the labor. To achieve your goal, you must have the right mindset, and you must agree with yourself on some parts of that aim.
[02:18] Success in the membership means running without pain. Some people who come in have either had previous coaching or previously played sports. Others come in who have never had a coach before and have no idea how it works. So, when we say be open to coaching, what we mean is we should both show up invested in seeing your success. I want to see you succeed, and you must be willing to look at your movement and improve it.
[03:23] In training with us, you’re not going to miss out on distance. However, in the beginning, you might not be running as much because we’re training you to hold the pose you need past 10, 20, 30 meters, or more. If you keep repeating the same movement pattern you had before coaching, you won't be able to help prevent injury and pain in your runs.
[05:06] First and foremost, the term "perception" is rarely used and is often misused. Many folks come in and say they're not runners or that they're slow runners - they've already categorized themselves.
[05:29]: So, as part of assisting people with understanding what running is, you should adjust your mindset to consider running as a movement rather than judging yourself based on your pace or distance. Let's start with the basics: I'm running.
[06:26] How did you feel at the time? Were you aware of the fact that you were falling? Did you notice how light your feet felt or how unweighted you felt? As we begin to introduce these terms, you have to start to comprehend what they mean. Because most runners aren't truly connected to their running except for their pain, and the only time the run feels nice is when it doesn't hurt.
[08:58] At first, everyone's runner's high, or satisfaction from running, is derived solely from a distance, and going for a run is the joy of running. Coach Valerie wants to reframe your mindset about running to reduce your chances of injuries, and she is more concerned with proper running form and patterns than distance.
[09:58] When we practice, it only helps if we focus on the movement. When we talk about the 30 minutes, make that your practice time. Even if you’re not running - remember you are working out as you work on things like balance, especially in the beginning. Standing in pose for one minute is something you can do anytime, anywhere. So it'll be the small amounts of constant work that will make the real changes that help you run pain-free.
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on iTunes! We’re on Spotify as well, or you can listen to our show directly on Libsyn here.
Links mentioned in episode
-- Join the membership: http://www.runrxstrong.com
-- https://www.runrx.fit/
-- Have questions? Email us at support@runrx.fit
Short episode summary
There are three essential elements needed to succeed in the RunRX method. Do you have what it takes to train with us? Find out in this episode.
Timestamps of big takeaways
[00:41] What is the Triad of Learning?
[1:27] The first element of the Triad of Learning is revealed here
[2:06] Most people who follow Coach Valerie for a while believe this
[2:30] Do you believe in Coach Valerie?
[3:12] Here is the third element of the Triad of Learning
[3:55] These two things are definite and can impact our running
[4:20] This is the hardest part of the RunRX method
[4:47] Ask yourself these questions before you start training with us
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on iTunes! We’re on Spotify as well, or you can listen to our show directly on Libsyn here.
Enrollment Open for January 2022
Check out www.runrxstrong.com to get started!
Short episode summary
RunRX doesn’t offer 1-on-1 coaching, but you still get personalized help. Find out what that means in this week’s episode!
Timestamps of big takeaways
[01:14] Helping You Connect With Your Movement of Running
When Coach Valerie first started coaching people, she used group clinics and what she really noticed with people was that as soon as they got the camera out, they'd get a little shy at first. But as soon as they saw the change in their movement, their whole approach, mindset, and how they wanted to move changed. Coach Valerie employs gait analysis to watch you run. It’s all about you and your movement.
[03:37] When you are off running, you get up and run away from your coach. But with the videos, Coach Valerie can analyze and tell you what she thinks of your running. Where your movements are and where they should be.
[05:22] The Importance of “Check-Ins”
Regular check-ins are required to grow and learn the movement. It's similar to how when you go to a PT or Chiro, they don't want you to come just once - they want to see you several times so that you understand the movement you're supposed to be doing.
[06:29] What a Gait Analysis is All About
Gait Analysis is individually tailored and this is what people require to run pain-free. For example, we all learn the same dance moves if we all went to the same dance class, but we're all going to learn a little bit differently. Some of us are going to catch on quickly. As a coach, Valerie ensures everyone understands the basic elements of the movement and assists you specifically where you were having issues if there are any. It's not about pointing out flaws. It's about showing you where you can improve.
[07:37] Is it Safe to Run When You Have an Injury?
It may seem counter-intuitive, but the best time to see Coach Valerie is when you are injured. You may have tried orthotics, tape, and stretching, but none of them have worked for you. You don't have to stop running, but you do have to stop moving the way you've been moving, according to Coach Valerie. The movement pattern you've developed for yourself is injuring you. Coach Valerie offers exercises that you can do in place.
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on iTunes! We’re on Spotify as well, or you can listen to our show directly on Libsyn here.
Links mentioned in episode
-- Join the membership: http://www.runrxstrong.com
-- https://www.runrx.fit/
-- Have questions? Email us at support@runrx.fit
Short episode summary
In this episode, Coaches Valerie and Caroline will share some essential and powerful running form drills to improve speed, form, and efficiency.
Timestamps of big takeaways
[00:38] The best drill you could ever do for yourself, according to Coach Valerie, is a single pose fall pull. Coach Valerie was still an aerobics instructor when she first learned about the Pose Method. She had purchased books and videos and memorized the drills. When she met Dr. Romanov, she realized she didn't want to be good at drills, but rather at running. The drills simply help you feel what it's like to run and develop muscle elasticity.
We Don’t Let You Run - At First
[02:23] With RunRX we don’t allow you to run. We ask you to stay for three weeks and only do the drills to learn the muscle and the running movement. As you continue to practice, you’ll get a variety of drills. Everyone connects differently with the ball of foot hop and, ultimately, the ball of foot hop is the foundation of your run.
[03:16] When Coach Caroline says, "We don't let you run," she means you should change it up and take out your distance runs - it's just a different way of running. Instead of running a mile, you'll do 3-10 sets of drills. You're improving muscle tone and elasticity, cardiovascular strength, and, most importantly, refining your perception and the ability to shift your body.
Developing Your movement
[06:06] According to Coach Valerie, 99% of people come in with some pain or injury when running out. RunRX will assist you in developing your movement while you are recovering, and help you in regaining quality in your run, including warm-ups, skill drills, and eventually running.
Challenge Yourself
[08:02] You must be determined and push yourself at all times. Push yourself to do at least 3-10 sets of your drills. It does not require you to check the ten box, nor does it imply that you are better than someone who did three or five. All you have to do is push yourself without injuring yourself.
Variations of Drills
[09:29] You will practice a drill at least once a day, and you’ll realize that you can improve your running by doing just one small thing consistently.
Purpose of Drills
[13:50] You must first accept that there has to be a purpose behind the drills. Each one focuses on the pose, the fall, or the pull, and they are the foundation for running pain-free.
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on iTunes! We’re on Spotify as well, or you can listen to our show directly on Libsyn here.
Links mentioned in episode
-- Join the membership: https://runrx.fit/join-runrxstrong/
-- Get a taste of the drills in our free 30-day reboot on YouTube https://www.youtube.com/playlist?list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re
-- https://www.runrx.fit/
-- Have questions? Email us at support@runrx.fit
Short episode summary
Welcome to another episode of The RunRX Podcast! Today, Coach Caroline will talk about their membership.
Timestamps of big takeaways
[00:25] In this episode we’ll address what to expect in the membership
[1:04] The membership is 12 weeks. The program helps you to unlearn and relearn a pattern of movement.
[1:53] Habits are patterns. It's a ritual that you do. In RunRX, they take away the ritual. For example, the RunRX program will ask you not to run for the first three weeks, and that's usually hard for most people. But, you're learning a new movement.
Breaking the pattern
[4:24] Think of a dirt road. You have this big divot where you've been driving on this dirt road, and now it's rained and gotten cold. You can’t go to that divot anymore because it's icy. Now, you have to create a new road outside of that divot that you were driving in. If you've ever done this when you get up on the side, you can get up there for a while. But if you don't pay attention, you will fall back into the divot. That’s how habits are formed. For the first three weeks, you need to stay out of the divot.
[5:22] Coaches Valerie and Caroline want you to get into the new movements, start building up that pattern, and build up strength. Then you can work on that mindset shift because it’s the final piece of the puzzle that will keep you on the right path and keep you from falling back into that divot. However, it can't be done in a week.
Changing the pattern
[6:12] The point is you are relearning a pattern. You are changing a habit. And the best way to change a habit is to do something different. Get rid of the old things that you were doing. Start with the new pattern, look for a new trigger, and a new reason or “WHY.” And then you have to stay focused with small daily changes.
Making an impact
[07:14] The goal of the program is to impact as many runners as they can. To do that, communication is crucial between the coaches and runners, and they have to work closely with one another. To make the program as effective as possible, the membership program will be limited - so if you’re interested in joining - don’t delay! Join today!
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on iTunes! We’re on Spotify as well, or you can listen to our show directly on Libsyn here.
Links mentioned in episode
-- Join the membership: https://runrx.fit/join-runrxstrong/
-- https://www.runrx.fit/
-- Have questions? Email us at support@runrx.fit
Short episode summary
What distinguishes runners from other athletes who do not run? Have you ever wondered if they'd have different stamina or if they'd do the same thing? Tune in now as coaches Valerie and Caroline discuss what factors play a part in running and what steps you can take to improve your running ability.
Timestamps of big takeaways
[01:05] You've undoubtedly run a lot if you're playing a game like soccer, football, or any sport.
The Misconception
[02:37] There is a widespread misconception that endurance running is distinct from sports running and sprinting and that the two are classified separately. As a result, soccer players, football players, and even volleyball players engage in plyometrics and quick-footed workouts. So they're learning, which is terrific, but they're also learning to pull their feet, these quick feet, which makes them feel that they should change their running style when they're supposed to run distance.
[03:29] During the push, endurance athletes are encouraged to run with the region, emphasizing reach. They are also not introduced to running drills, which are utilized in all sports, because there is no widely accepted way of running. Maybe they'll tell people to do some Striders, as they're called in endurance running. They place a greater focus on good running techniques, including stretching.
Non-running Athletes
[04:21] Non-running athletes can be coached in two ways: Begin by instructing them on proper running technique. The endurance athlete is primarily a reacher because their sprinters, football players, and soccer players all have hamstring issues. They do both at times, but their primary focus is on reaching.
[05:12] They're most likely dropping towards the ball's direction across the field. However, there is still a lot of pushing going on. So, first and foremost, we must educate him on the distinction between pushing and pulling. We'll start with short distances so that running will be pretty stilted at first. We increased his interval time once he developed that tugging sensation, and, of course, he already had a fall but was using it selectively, such as while running downfield.
[06:00] In the next episode, we’ll talk about the best drill.
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on iTunes! We’re on Spotify as well, or you can listen to our show directly on Libsyn here.
Links mentioned in episode
-- Join the membership: https://runrx.fit/join-runrxstrong/
-- https://www.runrx.fit/
-- Have questions? Email us at support@runrx.fit
Short episode summary
It doesn't matter if you finish first, second, or last in a race. When you can claim "I completed it," you feel a great sense of accomplishment. Always focus on how far you've already gone rather than how far you still have to go. In this episode, Coach Caroline explains the importance of having a proper mindset in running and life in general and why it is vital to listen to experts.
Timestamps of big takeaways
Seeking Professional Help
[00:49] When you have a problem, you seek the help of a professional. You're seeking someone who has the knowledge and the experience to help you address the issue. Do you hire a surgeon right out of school with no experience? Or do you hire a surgeon who has completed 1,000 procedures and operates 24 hours a day, seven days a week?
[01:56] Assume someone approaches you in your line of work, asking for your advice on a topic in which you are an expert. You offer advice since you’re friends, or it's something you deal with frequently. You offer advice, and then they don't take it - they likely won’t achieve results.
Assess Yourself For Negative Behaviours
[04:04] You need to put an end to the destructive behaviors that initially drew you to Coaches Valerie and Caroline. Continuing old movement patterns will continue to result in injury. Coach Valerie has taught the correct movement patterns to tens of thousands of people. Coach Caroline addresses the mindset shifts needed for success.
[04:43] We grow more resistant when we learn a new movement pattern, especially as we get older. But, everything will stay the same until you break the loop that has led you here.
Find your Core Motivation
[06:08] What is your motivation for running? Why are you attempting to run without pain? Figure out why that is.
Value Professional Advice
[06:58] Take Coach Valerie and Coach Caroline's advice if you come to them for help. It's worth a shot. They can assure you that it will work if you don't give up. It could take three weeks, three months, or even three years - regardless of how long it takes, it will be worth it
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on iTunes! We’re on Spotify as well, or you can listen to our show directly on Libsyn here.
Links mentioned in episode
-- Join the membership: https://runrx.fit/join-runrxstrong/
-- https://www.runrx.fit/
-- Have questions? Email us at support@runrx.fit
Short episode summary
In this episode, Coach Caroline and Coach Valerie talk about what to do when your running starts going bad. You don’t have to keep running if it hurts. You can reset and try again, or stop completely for the day.
Timestamps of big takeaways
Following a training plan
[00:45] When you run, you should stick to a training plan. Perform a variety of drills and assess your performance by analyzing your movements.
Knowing your Capacity
[03:14] You don't want to have a negative attitude toward running before attempting something like a distance race. Allow yourself to be okay with resetting if, for example, you get to seven miles and suddenly it doesn't feel good. If you reset in practice, you won't have to reset in your run. Running is the most difficult thing to do. You're using your body weight, there's balance and coordination, cardio, there's so much going on.
Proper Running
[06:52] Running is based on free-falling and the connection you have with gravity, as well as using your body weight. It's like a symphony connected with running if you can coordinate your breathing with the pull. When you watch elite athletes, they DNF all the time if they aren't feeling it.
Change of Technique
[10:17] Coach Valerie says this is the best thing she's ever done, and it's something they tell all of their runners: "Let me see your movement." And you recognize someone assisting you with your movement, especially if you're going to be doing it for hours.
[12:25] Both feet are always on the ground. Many runners are unaware that they are doing that. So it's looking for the ground, putting one foot down, and then pulling the other one up. It's exhausting. And you're no longer running
Training
[13:20] Keep in mind the importance of training and volume of activity. The more volume you do in a single session, the more likely you are to injure yourself or become fatigued. Then you'll need more rest. As a result, an increasing number of people are discovering that instead of attempting to work these hours, they should take a 30-minute break.
[14:53] For some people when they run, they zone out. Running can be meditative. It can be something you love, rather than something to be hated.
[20:01] For Coach Valerie, she thinks one of the biggest challenges she faces as a running coach is that people don't realize they're blocking themselves. You have first to be aware that you're stopping yourself. Following your coach's instructions shows that you value and respect yourself and your coach.
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on iTunes! We’re on Spotify as well, or you can listen to our show directly on Libsyn here.
Links mentioned in episode
-- “The Power of Intention” by Wayne Dyer
-- Join the membership: https://runrx.fit/join-runrxstrong/
-- https://www.runrx.fit/
-- Have questions? Email us at support@runrx.fit
Short episode summary
Achieving a running milestone is 90% mental; it's all about having the right mindset and having the necessary training that allows for a pain-free and injury-free running experience the majority of the time. In this episode, coach Caroline explains why you should follow the process RunRX teaches to reach your goal.
Timestamps of big takeaways
The Feeling Towards The Training
[00:25] Is Coach Valerie a source of irritation for you while you are watching her perform her drills and you ask her a question on the RunRX live sessions, regardless of whether you work with her or not? Do you ever get the sensation that she's speaking directly to you when she's live?
[01:20] What if this is all part of the process, and Valerie is not deliberately trying to upset you? She could merely be speaking words, and perhaps you’re internalizing it rather than taking it for what it is - helpful information.
[02:01] What if it's not about who you are as a runner or your potential as a runner? Whether or not you'll be able to achieve your goals? Is it going to make you a better runner or a bad one? What does that involve, exactly?
The Proper Terminologies
[03:06] Coaches Valerie and Caroline are very intentional with using the proper terms to avoid your mind thinking you need to run a certain way - you should be feeling light, not heavy. For example, you won’t hear "foot strike," "forefoot midfoot," "heel strike," or "landing."
[04:02] They are intensely conscious of the terminology they use because they understand that words elicit thoughts, which evoke feelings, and that your actions are reliant on those thoughts and feelings. Your action determines your outcome.
It's All A Figment Of Your Imagination.
[04:37] It all starts with action, with a concept triggered by Coach Valerie's remarks or the words you read. As a result, you hear her words, read one of her posts, or watch a video, think about it, and then feel about it, and all of this happens in an instant. You have about 60,000 thoughts every day or about 60,000 per minute...
[05:48] Don’t presume that because someone else worked with Coach Valerie and Caroline for three months and met a deadline, you should be able to do it in three months as well. Don’t try to speed up the process by relying on the outcomes of others.
[06:57] If you've read any of Dr. Romanov's books, you'll know that the manner you do anything, the action, comes after the notion that precedes it. What comes before the action is your perception, your thought. As a result, you must cease opposing the process, the fall, and muscular elasticity and let go.
[07:31] If you want to run without pain or injury, don’t give up on your instructors. RunRX won’t desert you. The process won’t work for you if you stop paying attention to what both instructors attempt to teach you.
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on iTunes! We’re on Spotify as well, or you can listen to our show directly on Libsyn here.
Links mentioned in episode
-- Join the membership: https://runrx.fit/join-runrxstrong/
-- https://www.runrx.fit/
-- Have questions? Email us at support@runrx.fit
-- Ask Me Anything series on Facebook https://www.facebook.com/runrxfit/
-- RunRX on Instagram https://www.instagram.com/runrx/
In order to keep our membership focused on the needs of the runner, we closed our membership and will only open it quarterly, but as a special PRE-HOLIDAY sale we are going to open it for 4 days only!!
REPLAY EPISODE
Short episode summary
Coaches Valerie and Caroline discuss the new membership program and the importance of shifting your thoughts on running. Running is not a seasonal sport, and you must practice running correctly to change your mindset about what running is and how you approach your running training. Consider this episode a sneak preview of our new program that is launching.
Timestamps of big takeaways
[00:35] Coach Caroline explains how the 6-week course of RunRX evolved into a membership for group coaching
[2:39] Coach Valerie discusses how the pandemic impacted her training as well as what it was like doing live 2-day clinics, then 1-day clinics, then pop-up clinics, and ultimately her online training
[4:45] Coach Caroline spills the beans that RunRX is switching to a new platform for the membership group coaching program
[5:34] Coach Valerie explains why in the first three weeks we ask you not to run in the new group coaching program
[6:12] Coach Caroline expands on what is done in that first three weeks and how the drills still equal out to a full workout
[7:24] Drills are how every sport trains, and this membership course is engineered to help you train properly so you can run correctly
[8:11] Coaches Caroline and Valerie address the push back that members have about not running in the first three weeks and explains how your body will come out stronger and better for it
[9:55] By using the drills and learning the proper way to run, your body will adapt correctly to how to move. This is why the course is done the way it is
[11:00] What happens if you need to start the course all over again after a break from running?
[11:29] Coach Caroline explains why you need to listen to your coach
[12:01] What happens in the first week of the course?
[13:08] There’s more than one way to do a drill, and there’s a reason you do them over and over
[13:56] Invitation to look at the new membership
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on iTunes! We’re on Spotify as well, or you can listen to our show directly on Libsyn here.
Links mentioned in the episode:
https://www.runrx.fit/
Have questions? Email us at support@runrx.fit
To find out more about what you are doing wrong in your running check out the www.runrxquiz.com
Short episode summary
Hustle and grind can do more harm than good. In today’s tough love, we’re sharing why you need recovery. Tune in now!
Timestamps of big takeaways
[00:22] This Tough Love Tuesday is all about hustle and grind and working harder
[00:55] The belief is you have to work harder, but you need recovery
[01:45] Rest and recovery is just as important as the running and strength training
[02:20] Here’s what will happen if you keep grinding without rest
[02:45] This week we challenge you to take a step back and go through the 30-day reboot
[03:10] Don’t you need more than one workout a day? Coach Caroline shares the answer
[03:53] Please leave us a review so more people can hear about this podcast
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on iTunes! We’re on Spotify as well, or you can listen to our show directly on Libsyn here.
Links mentioned in episode
Join the membership: https://runrx.fit/join-runrxstrong/
FREE 30-day reboot on YouTube by RunRX https://www.youtube.com/playlist?list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re
https://www.runrx.fit/
Have questions? Email us at support@runrx.fit
Short episode summary
Whether you think you can, or you think you can’t - you’re right! In this episode, we’re exploring mindset, and how when you’re not in the right headspace using the right tools, you can’t run pain-free. Tune in now!
Timestamps of big takeaways
[00:22] Coach Caroline opens the episode with a story about a recent workout
[01:30] What was causing trouble was not jumping rope, but the size of the rope Coach Caroline was using!
[02:22] Why are we talking about jumping rope? Find out here
[03:11] Coach Valerie explains how she got over her “hatred” of jumping rope and rowing
[03:57] We all have movements that we’re uncomfortable with
[04:40] Like with the jump rope, we’re doing the same thing with running - we'e teaching you how to move and do it correctly
[05:02] Pull-ups are another one Coach Valerie struggles with, but she knows she can’t avoid them if she wants to get stronger
[05:47] In the membership, we see our clients having mental blocks against drills, but the drills are critical to helping you learn how to run pain-free
[06:05] Coach Valerie shares about a client who left, and came back to the membership
[06:34] Coach Caroline talks about the primitive brain and how it prevents us from action
[07:38] Learn how Coach Valerie got through a tough moment during a 10k run
[08:56] It’s okay if you’re not feeling it when you are out for a run
[09:40] We teach how to do resets if you’re not feeling good during a run
[10:56] Interestingly enough, our mindset is sometimes what causes pain, and we have to change our thoughts to get different results
[12:03] Coach Caroline explains that sometimes it’s a mental argument to workout, and we have to get our mindset right about why we’re working out in the first place
[13:09] Your primitive brain won’t go away, but you have to train your brain to put in the work if you want to see results
[14:07] You owe it to yourself to learn the tools and use the right tools to run pain-free
[14:30] We’d like to ask you once again to share this episode and get the word out. And again, please leave us a 5-star review on Apple iTunes or Spotify so we can increase our visibility
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on iTunes! We’re on Spotify as well, or you can listen to our show directly on Libsyn here.
Links mentioned in episode
Join the membership: https://runrx.fit/join-runrxstrong/
https://www.runrx.fit/
Have questions? Email us at support@runrx.fi
Short episode summary
The biggest reason people struggle in our running membership, is they overcomplicate things. Learn exactly what we mean in this quick episode.
Timestamps of big takeaways
[00:22] This week’s tough love Tuesday is all about overcomplicating things.
[00:45] Coach Caroline shares when metabolism actually slows
[01:30] Here it’s revealed what is actually causing weight gain
[01:55] Coach Caroline explains how to lose weight effortlessly
[02:27] Is Vegan or Gluten Free or some other diet better?
[03:00] Coach Caroline shares what diet has to do with our running membership
[03:45] When you uncomplicate the running, everything becomes easy
[04:18] Then, the magic happens…
[04:30] Coach Caroline challenges you to stop overcomplicating things this week
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on iTunes! We’re on Spotify as well, or you can listen to our show directly on Libsyn here.
Links mentioned in episode
Join the membership: https://runrx.fit/join-runrxstrong/
https://www.runrx.fit/
Have questions? Email us at support@runrx.fit
Short episode summary
What does it mean to run easy or hard? Spoiler alert: if you’re doing an “easy run,” you’re probably spending too much time on the ground. Get the cold hard truth about easy running in this week’s episode!
Timestamps of big takeaways
[00:22] Easy running means more time on the ground. Coach Valerie explains what that means
[02:37] Your fall angles and your cadence is what determines your cardiovascular efforts -not your muscular efforts
[04:03] If you’re running “easy” you’re not breathing as hard
[04:58] When people start with RunRX, they all overfall in the beginning
[05:45] If you’re able to have a conversation while running, there’s not a lot of cardiovascular effort going on
[06:20] Coach Valerie explains what starts to happen when you connect with falling
{07:49] Coach Caroline talks about her heart rate going up while running and building up the muscle that is her heart
[09:05] So, an easy run is letting our heart kind of work where it’s just a little uncomfortable
[09:52] The heart has to be developed like any other muscle
[10:15] You need your heart rate to go up to strengthen it
[11:00] If you’re running at a lower cadence, you are not giving your heart a good workout
[11:30] If your runs are 10 minute plus miles, you’re spending too much time on the ground
[12:23] Coach Valerie discusses a woman who runs a 14-minute mile
[12:57] That “14-minute mile” wasn’t all running
[13:32] Stop thinking about running miles - you need to get your mindset right
[14:53] If you’re actually running and it takes you 14 minutes to run a mile, something is wrong
[15:30] The point of this episode is to get you to think about the pain that can be caused by spending too much time on the ground
[16:00] Running pain-free is really about the fall and muscle elasticity
[16:15] Coach Valerie explains our goal is for you to enjoy running
[17:10] People think they have to run more and harder to get better at running, and that is flawed
[18:03] Don’t think easy, think effortless in running. Because running is hard work, but it can feel better
[18:20] Please share this episode, and give us a five-star review on Apple iTunes. We’d appreciate it!
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on iTunes! We’re on Spotify as well, or you can listen to our show directly on Libsyn here.
Links mentioned in episode
Join the membership: https://runrx.fit/join-runrxstrong/
https://www.runrx.fit/
Have questions? Email us at support@runrx.fit
Short episode summary
You’ve been doing the same thing for 10 or 20 years - maybe longer. Why do you expect to do something completely different overnight? We’re talking habits and timing in this week’s Tough Love Tuesday.
Timestamps of big takeaways
[00:24] Coach Caroline opens with a quote by James Clear - “Habits are the compound interest of self-improvement. A small habit—when repeated consistently—grows into something significant."
[00:50] It holds true for learning and instrument, and it’s the same with learning to run pain-free
[01:26] Whether you want to learn to run pain-free because you’ve been injured or you want to do a triathlon or some other race- you need to consistently work on new habits, and it may take time to unlearn old ones
[02:19] A lot of our clients believe they should be further along, but remember that you have had the same habits for years. It might take a while to learn a new one
[02:50] If you’ve been running 10 or 20 years, you have to unlearn 10 or 20 years of habits
[03:30] Let’s change our thoughts about running
[04:13] What matters is that you build the new habits over time like compound interest in a bank
[05:57] Coach Caroline challenges you to work on your habits - small and consistent yields big results
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on iTunes! We’re on Spotify as well, or you can listen to our show directly on Libsyn here.
Links mentioned in episode
Atomic Habits by James Clear https://www.amazon.com/Atomic-Habits-Proven-Build-Break/dp/0735211299/
Ask Me Anything series on Facebook Wednesdays at 10:30 a.m. Central https://www.facebook.com/runrxfit/
FREE 30-day reboot on YouTube by RunRX https://www.youtube.com/playlist?list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re
RunRX on Instagram https://www.instagram.com/runrx/
https://www.runrx.fit/
Have questions? Email us at support@runrx.fit
Short episode summary
When you choose RunRX to manage your training, you won’t get what some coaches tell you to do. We’ll never push the miles on you. It’s not about a magic number. Tune in now to learn just how important quality is over quantity if you hope to run pain-free.
Timestamps of big takeaways
[00:22] Let’s talk about training plans and the misconception about a magic number in training
[01:15] It’s about quality versus quantity
[01:46] A while back we didn’t know the body needed warmups and preparations
[02:15] Everything requires drills and practice - from martial arts to the piano to running
[03:26] We’re not telling you not to workout - we’re changing the structure of your workout
[04:15] Skipping the drills and running “easier” actually just reinforces the wrong movements
[04:30] Running correctly and doing the drills with the right movement can become your routine
[05:29] You’re going to develop new patterns and learn the correct movement so you can run pain-free
[05:55] You will have short interval days and skill drills and it’s not about the “miles”
[06:40] That’s not to say that in the membership there is no running, but there’s a different intent
[08:15] We want you to be connecting with your body while you’re running - from warm-up to the actual run to cool down
[09:47] Coaches Caroline and Valerie talk about how a five-minute workout can be just as powerful as going to the gym for an hour - it’s not always about volume!
[11:13] Coach Valerie shares what she did in her five-minute workout
[12:33] The coaches explain further the difference between a five minute and a 45-minute workout - imagine no time cap for a moment and just focus on the standard of movement
[14:10] Don’t get caught up in extending the time to get a good workout in
[15:11] You might not need an hour to get a great workout. It could be five minutes. Quit thinking about the time, and focus on the quality
[15:45] Coach Valerie discusses a woman she is training for a marathon
[17:33] Too many people get hung up in the mindset that they have to be working out every day - “They have to get their hour in”
[18:40] Just because you got a good workout in and it only took five minutes, doesn’t mean you have to fill in more movement in the hour
[20:06] Truth bomb moment - some hour-long workouts are horrible and don’t give your body what it actually needs
[21:13] One thing we see with some of our clients is that they expect they should be doing more in their training. Let’s focus on the movement, and getting it right, and your body will get a better workout than you may realize
[23:15] If what you’re doing isn’t working, you need to do something at least a little different
[23:33] Most runners don’t warm up, and you need to add in a warm-up
[24:47] If you aren’t in the membership, you can get started with our training for free in our 30-day reboot on YouTube. And you can watch our Facebook Lives for free, and follow Coach Valerie on Instagram to keep learning how to run pain-free. Of course, the best lessons happen in the membership, and we’d love to have you join us!
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on iTunes! We’re on Spotify as well, or you can listen to our show directly on Libsyn here.
Links mentioned in episode
Join the membership: https://runrx.fit/join-runrxstrong/
FREE 30-day reboot on YouTube by RunRX https://www.youtube.com/playlist?list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re
Ask Me Anything series on Facebook https://www.facebook.com/runrxfit/
RunRX on Instagram https://www.instagram.com/runrx/
https://www.runrx.fit/
Have questions? Email us at support@runrx.fit
[Section 1] Short episode summary
If you aren't tuning in to your body while running, you are risking injury. You need this episode now - just maybe don’t listen while running.
Timestamps of big takeaways
[00:21] Today, we’re talking about perception and how it feels when you’re running
[00:36] Tune in to your body when you workout
[00:52] Coach Caroline shares her experience with a recent run, and how tuning in to her body helped her avoid injury
[01:58] During another run, she felt something was off again, so she tuned into her body again and corrected her form
[03:00] That’s what you should be doing during drills and runs - tuning in to how it feels
[03:35] It can tell you a lot about whether or not you’re moving correctly
[04:20] The only thing that should be hard about running and drills is your breathing and your heart rate should increase - that’s it
[04:42] Coach Caroline challenges you to go for shorter distances, and tune into the feelings
[05:10] If you have questions, email us, and Coach Valerie might answer them in a future Facebook live
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on iTunes! We’re on Spotify as well, or you can listen to our show directly on Libsyn here.
[Section 4] Links mentioned in episode
Ask Me Anything series on Facebook Wednesdays at 10:30 a.m. Central https://www.facebook.com/runrxfit/
https://www.runrx.fit/
Have questions? Email us at support@runrx.fit
Short episode summary
Are you trying to control your movements or are you letting your body do what it was naturally created to do? In this episode, we’re sharing a big factor that causes a lot of our clients difficulty - they try to control too much. Let go as you tune in, and learn what it really takes to run pain-free.
Timestamps of big takeaways
[00:21] Today we’re discussing the fact that to run correctly, you have to stop controlling
[00:47] Runners often get stuck in the mechanics, and they think they know how to move because of what they see others do
[02:39] This is why the gait analysis is so helpful - you get to see how you are actually running compared with what you think you’re doing
[03:31] Even Coach Valerie admits that when she first started running she was wasting energy, and spending too much time on the ground
[04:28] Not spending time on the ground freaks people out in the beginning
[05:50] Using muscle elasticity should not feel like work
[06:13] When running you should be working the cardiovascular system, not forcing the muscles to work. You’re allowing your 600 muscles in the body to work naturally
[07:17] When we run, we use only 10% active muscle contraction - so learn how to use it, then let it do its own thing
[08:45] If you’re a runner who is focused on the miles, you need to change your thought process so you can focus on the movement and the drills
[10:19] Coach Caroline digs deeper into the control runners feel they have to have and Coach Valerie speaks to that
[11:31] Coach Caroline confesses she prefers the drills to running for working out
[12:13] Everyone who works with RunRX has to get used to letting go of their preconception of running
[13:46] We talk about a coaching client who had an aha moment during a drill where she felt no pain - we want everyone to feel that!
[15:21] There is truly something magical about letting go and feeling the bliss of running pain-free
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on iTunes! We’re on Spotify as well, or you can listen to our show directly on Libsyn here.
Links mentioned in episode
Join the membership: https://runrx.fit/join-runrxstrong/
https://www.runrx.fit/
Have questions? Email us at support@runrx.fit
Short episode summary
A coach is not there to criticize. They are there to observe and encourage. They correct your form, sure, but it’s more than that. Find out what we mean in this week’s Tough Love Tuesday
Timestamps of big takeaways
[00:21] Last week we talked about shoulding on yourself. If you missed it, give it a listen! But Coach Caroline mentioned working with a coach to challenge yourself
[00:57] Having someone watch your movements, can help you achieve the next level in whatever you are doing.
[01:50] Coach Caroline shares a workout experience she had with Coach Valerie
[03:17] Coach Valerie witnessed something Coach Caroline did, and almost spoke up, but then didn’t - and that’s what a coach does - they observe
[03:44] Good coaches observe and encourage. They correct form sure, but it’s more than that
[04:30] Sometimes we can do things and other days we can’t - and that’s okay
[05:20] Working out and running can be like a chacha
[05:45] Your mindset in working out matters - don’t beat yourself up
[06:20] Remember, with each step forward, you are making progress
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on iTunes! We’re on Spotify as well, or you can listen to our show directly on Libsyn here.
Links mentioned in episode
Ep 29 Tough Love Tuesday |Are You Shoulding On Yourself? https://runrx.libsyn.com/tough-love-tuesday-are-you-shoulding-on-yourself
https://www.runrx.fit/
Have questions? Email us at support@runrx.fit
Short episode summary
With all the marathons coming up, you might be thinking about how to train for one. Our methods might surprise you. Tune in to learn how RunRX views training for a marathon.
Timestamps of big takeaways
[00:22] We open with the fact that this episode is being recorded during the weekend of the Chicago Marathon, and this is the season of marathons
[01:48] Training for a marathon is a lot like a rehearsal before the big show
[02:46] Coach Valerie discusses training and how every conversation becomes about a marathon, and we stop paying attention to the quality of the runs leading up to it
[03:32] Too many runners’ thoughts are consumed by the miles - getting in more miles
[04:21] You should be testing out shoes and goop, and the route, etc…
[04:57] If you’re only focused on the miles, you’re not focused on the movement of running correctly
[06:13] At RunRX, we teach you how to actually run - so you can handle running
[06:50] After you learn how to run, you can focus on other things like getting through your race
[07:46] The first step in getting marathon ready is learning the pose method and how to fall
[09:11] When we say you need to learn how to run, we’re really saying learn the proper techniques of pose, fall, pull
[09:44] Coach Valerie explains how she helped prepare someone to run the Chicago Marathon
[11:49] When you first learn to fall, it might not feel natural
[12:54] You need to get comfortable with holding the rhythm of running for two hours
[13:52] You can go wrong in training - from weather to hydration - things can go wrong
[14:37] It’s a good idea to train in the conditions and terrain you will face on race day
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on iTunes! We’re on Spotify as well, or you can listen to our show directly on Libsyn here.
Links mentioned in episode
https://www.runrx.fit/
Have questions? Email us at support@runrx.fit
Short episode summary
Today we’re talking about shoulding on yourself. What does that mean? You’ll have to tune in to find out!
Timestamps of big takeaways
[00:22] Today we’re talking about shoulding on yourself. What does that mean? Let’s dive in
[00:48] When you think about what you “should” have done, how does it make you feel?
[01:03] We have a tendency to “shoulda, woulda, coulda,” about lots of things
[01:40] Would you let a friend tell you that you could have done better?
[02:24] That’s not to say don’t try to be better
[02:53] This week’s challenge is to look at how you are talking to yourself
[03:27] Whatever you’re doing, do the best you can on that day - and that’s it
[04:27] Negative self-talk is actually going to hurt you in the long run, not help
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on iTunes! We’re on Spotify as well, or you can listen to our show directly on Libsyn here.
Links mentioned in episode
https://www.runrx.fit/
Have questions? Email us at support@runrx.fit
Short episode summary
If you have a marathon coming up, you need this episode. Tune in now for some real talk about how to prepare. We’ll also bust a big myth about how long you should be running each day before race day.
Timestamps of big takeaways
[00:22] Today we’re diving deeper into marathon training and the mental aspects behind it
[00:48] Quite a few people in our membership right now are training for marathons, and spoiler alert: running more miles before the race isn’t what you need to improve your time
[01:56] You have to learn the movement of running before you can run a marathon without injury
[02:44] Your bones and muscles take time to recover, so breaking down isn’t going to help you run any faster or any further
[04:38] Running is a high impact activity, and your body will break down while doing it
[06:15] Even elite runners won’t train longer than about 2 hours at a time, and they don’t run daily
[06:50] You have to build a foundation for your run if you want to do it without injury
[07:20] Stopping your run at the 2-hour mark surprises many of the people in our membership
[08:26] Coach Valerie explains that if in 2 hours you’re only able to run 10 miles, she would suggest a half marathon, not a marathon
[09:00] Coach Valerie shares about a guy she trained to run marathons at 75 years of age
[10:05] You need to ask yourself if you are prepared to run a marathon - can you handle it?
[12:08] You have to be able to run 2 hours if you hope to finish a full marathon
[13:10] Runners should also consider external elements like hydration, what they will be eating, the weather - all of those things matter
[14:45] Coach Valerie talks about the first marathon she’d ever run
[15:52] Coach Caroline gives solid advice about how not to be bummed out post-marathon
[17:01] Let this episode be your reminder that if don’t know how to run, you shouldn’t be thinking about running a marathon - when you know the proper running form, it becomes easier and more enjoyable
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on iTunes! We’re on Spotify as well, or you can listen to our show directly on Libsyn here.
Links mentioned in episode
https://www.runrx.fit/
Have questions? Email us at support@runrx.fit
Join the membership: https://runrx.fit/join-runrxstrong/
Short episode summary
Many of our students, especially those training for marathons, are shocked to learn that we don’t think you should run more than 2 hours at a time. Find out why in this week’s episode.
Timestamps of big takeaways
[00:22] This week’s Tough Love Tuesday is a precursor to our upcoming episode about marathon training
[00:35] At RunRX we believe you shouldn’t be running more than 2 hours at a time while training because you break down your body in a two hour period
[01:30] If you attempt to run more than 2 hours, you risk injury - especially if you run more than once in a week for longer than 2 hours
[02:04] The work leading up to the marathon is what matters most on marathon day
[02:38] Trust in the training you’re doing with RunRX if you hope to run pain-free
[03:05] If you hit a wall in your marathon training or the day of the event, it’s likely mental, not physical
[04:00] Coach Caroline challenges you to think about what the restriction of not running more than 2 hours brings up for you and encourages you to trust the process.
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on iTunes! We’re on Spotify as well, or you can listen to our show directly on Libsyn here.
Links mentioned in episode
https://www.runrx.fit/
Have questions? Email us at support@runrx.fit
Short episode summary
Do you have to stop running with your friends if you join RunRX? Of course not! But maybe you should. Listen in now to find out what we mean.
Timestamps of big takeaways
[00:22] Today we’re talking about running groups, and Coach Caroline opens the discussion by talking about running groups she has been a part of
[01:19] Coach Valerie explains why in the beginning at least you should not run with your running group because you have to master your movement
[03:37] You have to be able to be present when you’re running, and it’s hard to do that in a group of people who aren’t necessarily trained in the correct movement
[04:28] Coach Caroline compares no longer running with a group to someone who is trying a new diet. You can’t expect to keep going to the places you used to eat at if you have to be on a very specific diet
[05:30] Odds are if you couldn’t eat or drink because of a medical reason, people wouldn’t make you feel guilty. So, if you’re trying to run pain-free, you might just need to find another way to hang out with friends until you are comfortable enough running differently than they are
[06:19] Let’s talk about FOMO if running groups are your only social activity
[08:24] There is something to be said about the accountability a running group can give you, but at the same time, you have to be willing to not run the way your friends are if they aren’t running correctly
[10:27] Bottom line - we’re not telling you not to run with friends. However, nail down your movement and get really comfortable with how to run before trying to run with friends. And, if you can’t do it pain-free with them, you might need another activity with them
[12:05] Don’t forget that with the RunRX membership, we give you a community to work with. If you need accountability, and social interaction, we have lots of members you can engage with that completely understand what you’re going through
[13:41] If you run with your regular running group after learning how to run pain-free, you might feel self-conscious about your movement. It’s important to know that, and prepare yourself for it if you still want to run with your friends.
[15:26] We reiterate the benefits of having a coach, and taping your runs to get feedback on your movement so you can do it pain-free. And, we close with a chat on mindset shifts and getting more joy out of your running practice and your life
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on iTunes! We’re on Spotify as well, or you can listen to our show directly on Libsyn here.
Links mentioned in episode
https://www.runrx.fit/
Join the membership: https://runrx.fit/join-runrxstrong/
Have questions? Email us at support@runrx.fit
Short episode summary
What is compare-schlager? Is that like the cinnamon schnapps Goldschläger? Take a shot with us in this quick episode!
Timestamps of big takeaways
[00:21] Last week we talked about agency, and this week we’re talking about comparing ourselves to others
[01:16] A big mistake many of us make is comparing ourselves to others because we feel we should be further along in our practice than we are
[01:44] Your thoughts impact your results
[02:44] You don’t have to run on the road for your running practice to be considered working out
[03:13] Here’s a suggestion for how to handle your attitude with running
[04:15] Coach Caroline understands that extra weight impacts your running practice
[05:06] You have to challenge yourself, but don’t let your current abilities destroy your mindset
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on iTunes! We’re on Spotify as well, or you can listen to our show directly on Libsyn here.
Links mentioned in episode
Episode 26 of Tough Love Tuesday - Taking Responsibility https://runrx.libsyn.com/tough-love-tuesday-taking-responsibility
https://www.runrx.fit/
Have questions? Email us at support@runrx.fit
Short episode summary
Does running feel heavy? It doesn’t have to! Learn how to unweigh yourself and enjoy your run more!
Timestamps of big takeaways
[00:21] The reason we started this podcast is we’ve been meeting once a week for years, and our conversations are on topics you guys need to hear, and one thing we’ve talked about a lot is unweighting
[01:40] Coach Valerie shares about her time as an aerobics teacher
[04:00] Here’s some insight as to how Coach Valerie started her running training
[05:58] To run pain-free though, you need to unweight yourself and be light on your feet
[07:05] If we don’t know how to use our body weight correctly, we can get hurt
[08:13] Coach Valerie talks about the first time she heard the concept of unweighting yourself, and what it actually means
[10:49] Here we break down physically what unweighing the body means in terms of body mass and support
[12:12] So, our head and our torso is 60% of our body weight, and feeling the impact of that weight in running is not pleasant, so we have to be lighter in our movement
[14:11] The next time you go upstairs consider how you pull your body up - you pull it forward to get the weight off of your feet
[16:18] You can start training in unweighting right now
[18:17] What do you do with your arms when unweighting? Those are for balance!
[18:45] If you’re running and something hurts, you might need to unweigh yourself
[20:01] Unweighting yourself takes the pressure off and helps improve your posture
[21:00] As you notice your posture improve, you will also notice movement is less painful
[22:26] Your entire body will feel better and you will become attuned to where things hurt and how to improve your body even more, which in turn can help your mindset too
[24:34] We close out with a story about a woman that came to us not with a running injury, but from being thrown off a horse
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on iTunes! We’re on Spotify as well, or you can listen to our show directly on Libsyn here.
Links mentioned in episode
RunRX on Instagram: https://www.instagram.com/runrx/
https://www.runrx.fit/
Have questions? Email us at support@runrx.fit
Short episode summary
Is RunRX to blame for your lack of progress? Find out who’s at fault in this episode!
Timestamps of big takeaways
[00:22] Today Coach Caroline is talking about taking responsibility for your running practice
[00:57] Let’s use the example of using a trainer for your weight loss goals
[01:43] Sometimes we blame the trainer for us not meeting our goals
[03:04] What we do can affect our progress, and spoiler alert - it’s NOT your trainer’s fault
[04:02] While it is normal to fall into blaming, sometimes we have to realize it is us not doing the work causing us to not achieve the results we want
[04:55] If you are doing what you’re supposed to do and not progressing, ask for help
[05:49] There may be things you’re not doing and don’t even realize that they could help you
[06:39] We challenge you to take responsibility, do the work, ask for help, and keep showing up
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on iTunes! We’re on Spotify as well, or you can listen to our show directly on Libsyn here.
Links mentioned in episode
FREE 30-day reboot on YouTube by RunRX https://www.youtube.com/playlist?list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re
Ask Me Anything series on Facebook https://www.facebook.com/runrxfit/
RunRX on Instagram https://www.instagram.com/runrx/
https://www.runrx.fit/
Have questions? Email us at support@runrx.fit
Short episode summary
If you’re not coming into the membership from a mindset of being coachable, you may not succeed. Learn what we mean in this episode!
Timestamps of big takeaways
[00:25] We’re at the park again today, and we start the episode by discussing a football training Coach Valerie witnessed during an outdoor workout
[02:10] Coach Valerie talks about having difficulty running pain-free, and questions to consider
[03:25] We should treat running like it’s a sport with drills and standards and practice
[04:58] You’ll get the best success if you come in as a coachable person
[06:36] There is a real problem with only looking at running from the metric of how many miles someone ran. What about the quality of the run? This is why hiring a coach is so valuable!
[07:53] Even triathletes recognize the importance of coaches for swimming and biking, but why not running? There’s more to running pain-free than your shoes
[08:56] Many people come to us with bad habits. Here we share how to be more coachable
[12:00] Coach Caroline shares how it became difficult to run with her group after she started being coached because she knew they were running incorrectly
[12:40] Sometimes the advice a PT gives for running injuries actually doesn’t help you run better
[14:27] You need to have the mindset of being ready to learn the proper movement and leave your ego at the door. It’s okay to admit you don’t know how to run because this will help you learn the right way to do it without pain
[15:42] Having a community of people trying to learn how to run correctly is so helpful, and having a coach that knows the best movements to run pain-free will change your life.
[17:34] Coach Valerie addresses the common thought of resting up being the answer to being able to run more miles
[18:35] What if you have a marathon coming up and have an injury? Learn Coach Valerie’s advice for this scenario
[20:03] Coach Caroline recaps the importance of being coachable
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on iTunes! We’re on Spotify as well, or you can listen to our show directly on Libsyn here.
Links mentioned in episode
https://www.runrx.fit/
Have questions? Email us at support@runrx.fit
Short episode summary
Listen now if you want to learn how to have a great run, every time!
Timestamps of big takeaways
[00:22] Your results are based on your mindset - the same is true in your running practice
[00:40] Coach Caroline shares the winning formula for having a great run
[01:24] Now let’s look at the formula for a not so great run
[02:01] Thought leads to feeling, leads to action, leads to results
[02:26] Getting stuck in the how trips us up, and can lead to injury
[03:36] If you’re not getting the results you want, you have to stop thinking about how
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on iTunes! We’re on Spotify as well, or you can listen to our show directly on Libsyn here.
Links mentioned in episode
https://www.runrx.fit/
Have questions? Email us at support@runrx.fit
Short episode summary
There should be a standard of movement in running. Listen in to learn why it’s the key to running pain-free.
Timestamps of big takeaways
[00:21] Coach Caroline explains what prompted this episode
[01:35] The problem is there’s never been a standard in running, but we believe there should be
[02:29] Because there is no standard, people just mimic what they see, but they often do it wrong. We see it in their gait analysis
[03:17] A problem we have in RunRX is when we ask people about running, they focus on the emotions, not the physical aspects of how to do it pain-free
[04:15] We’ve never been taught how to run correctly, so there’s resistance to it
[04:45] Most people give the wrong answer as to why they are getting injured with running
[05:48] Coach Valerie talks about watching the Olympics
[07:49} You can run the way you want to as long as you use the RunRX standard of movement that will prevent injuries
[08:54] It’s okay to question what your track coach told you!
[10:05] People don’t question Coach Valerie, but she does get a lot of questions. You can send us your questions too! We might answer them in a Facebook live
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on iTunes! We’re on Spotify as well, or you can listen to our show directly on Libsyn here.
Links mentioned in episode
Join the membership https://www.runrx.fit/join-runrxstrong
Facebook https://www.facebook.com/runrxfit
https://www.runrx.fit/
Have questions? Email us at support@runrx.fit
Short episode summary
If you want to get more out of your running practice you need to stop being mindless. Tune in now to learn more.
Timestamps of big takeaways
[00:20] There is a reason we repeat things over and over again in the RunRX program
[00:54] Coach Caroline discusses mindless running and exercising
[01:30] Mindless working out can lead to injury
[02:28] You need to be mindful and present in running, and with the drills
[02:52] Imagine what would happen if you were paying attention while you were running
[04:00] Coach Caroline shares how you can be mindful while running
[05:20] When you are mindful, you can actually get a lot more out of your running practice
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on iTunes! We’re on Spotify as well, or you can listen to our show directly on Libsyn here.
Links mentioned in episode
https://www.runrx.fit/
Have questions? Email us at support@runrx.fit
Short episode summary
Sing it with us! We are family! Tune in now to learn about bringing running to your friends and family.
Timestamps of big takeaways
[00:24] We open with a question we got from one of our members about how to get your family into running
[01:56] Coach Valerie shares about a time her dad was visiting, and her background in fitness
[06:16] Coach Caroline talks about her husband’s encouragement to find a running coach
[07:23] A running coach can support you in ways you don’t even realize yet
[09:10] Coach Valerie shares that she is still working with her coach Dr. Romanov, the developer of the Pose Method® that the RunRX method was founded on
[10:11] If you want your family to get involved in your running practice, let them see what you’re working on. Show them our videos and our podcast
[11:29] That’s what Coach Caroline does - she lets people see her practice and she talks to people about it
[12:23] Nobody runs in Coach Valerie’s family, but they respect it and share her information with people that need it
[13:23] There are a lot of questions people will ask about running, and Coaches Caroline and Valerie find that by answering them, they can build and grow their community
[16:08] When you start getting more involved in running, there’s a good chance your friends and family will get curious and want to know more
[17:09] Coach Caroline wraps up the episode with a reminder that you can influence others with your running practice
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on iTunes! We’re on Spotify as well, or you can listen to our show directly on Libsyn here.
Links mentioned in episode
30-day reboot on YouTube by RunRX https://www.youtube.com/playlist?list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re
https://www.runrx.fit/
Have questions? Email us at support@runrx.fit
Short episode summary
I’d rather be doing drills, said no RunRx student ever...but drills are necessary! You probably need this episode more than you realize!
Timestamps of big takeaways
[00:20] Let’s talk about all or nothing thinking, and the problems it presents in training
[01:01] Coach Caroline wants to challenge your all or nothing thinking
[01:32] Think for a moment about before you found RunRX and how your workouts used to be
[02:42] It’s important to get your drills in - you will still get a full workout in. We promise!
[03:36] What do you do if you don’t have time to run? Coach Caroline shares some advice here
[05:18] Even if you don’t “have time” to run, you can still get some of the RunRX practice in
[06:42] Coach Caroline challenges you to work out and do the drills regularly
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on iTunes! We’re on Spotify as well, or you can listen to our show directly on Libsyn here.
Links mentioned in episode
https://www.runrx.fit/
Have questions? Email us at support@runrx.fit
Short episode summary
So you were on a break? So what! Learn how to get back in the swing of things faster.
Timestamps of big takeaways
[00:22] Coaches Caroline and Valerie kick off the show by discussing a great question we received from a RunRX member about motivation when life gets busy
[00:44] Coach Caroline shares her own tale of lack of motivation during the pandemic
[02:07] Life gets in the way, and working out goes to the backburner. Can you relate?
[02:34] Coach Valerie shares her theory that accountability and planning are the keys to motivation
[04:12] Little things can make all the difference
[05:30] Coach Caroline discusses small tweaks she would make to her day to encourage more movement to avoid completely giving up on her goals
[06:01] Interestingly enough, Coach Valerie practices daily
[07:10] Here’s how Coach Caroline got back in the swing of things after a break in her practice
[07:58] The longer we wait to get back to working out, the harder it will be to do it. However, just a few minutes a day can transform your body and mind. So remember why you started
[08:50] It can take some time to build a habit and more time to come back to the habit after you’ve taken a break. Furthermore, your body needs time to adjust back to where you were when you quit
[11:47] When you come back, you might not be able to run the way you did, and that’s okay. But, don’t let that keep you from coming back
[12:25] You can fit in drills throughout your whole day. Don’t overthink this because that is what is keeping you stuck! Take just 5 minutes a few times a day, and your transformation will create effortless motivation, and the momentum will build from there.
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on iTunes! We’re on Spotify as well, or you can listen to our show directly on Libsyn here.
Links mentioned in episode
https://www.runrx.fit/
Have questions? Email us at support@runrx.fit
Short episode summary
Ready to get back to running after a break? Then, you need this episode! Tune in now to learn how to restart.
Timestamps of big takeaways
[00:22] Coach Caroline opens with a story about her own workout restarting
[02:07] After about three weeks, Coach Caroline shares what it was like to work out again
[02:39] The longer we go without working out, we think the harder it is to restart
[03:04] Coach Caroline shares a harsh reality most people don’t think about when restarting
[03:38] Good news! If you restart the right way, it doesn’t have to be hard
[04:14] You have to remember why you started to restart again
[05:08] Coach Caroline challenges you to look at restarting and what will happen if you quit
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on iTunes! We’re on Spotify as well, or you can listen to our show directly on Libsyn here.
Links mentioned in episode
https://www.runrx.fit/
Have questions? Email us at support@runrx.fit
Short episode summary
Have you been trying to figure out how to get more joy and less pain from your running practice? Then, you need this episode!
Timestamps of big takeaways
[00:22] Coaches Caroline and Valerie open with a reminder that you have to focus your practice to run pain-free
[00:48] Just because you’re doing drills, doesn’t mean you’re not working out and “getting your miles in”
[01:30] One reason people have a hard time with RunRX in the beginning is that they get so bent out of shape about not running when they forget they are still moving
[02:10] Coach Valerie discusses the mind shift all of our RunRX students have to go through, and she talks about a woman she coached
[03:50] Focusing on the correct movement instead of the numbers can help you run pain-free
[04:40] The gait analysis we do with our students often shows why they are in so much pain from their running practice
[05:28] Why do you have to get five miles in within a one-hour time frame? Here’s another way
[06:45] Coach Caroline challenges you to trust the RunRX method - we know it will take time
[08:02] It may be awkward when you first start the RunRX method - that’s normal!
[08:59] You can’t continue doing what it was that got you to the point of injury
[10:31] The great thing about being in the RunRX membership is having the support of the community and Coaches Caroline and Valerie
[11:15] Coach Caroline talks about why we started this podcast
[12:35] There’s a reason RunRX involves strength, skill, and self-care like stretching
[15:09] Coach Valerie shares about the RunRX triangle, and what happened when hers got out of balance
[16:37] Here Coach Caroline explores her running practice with extra body weight
[18:25] Why do you want to run? Is it for weight loss, to run marathons, or for social reasons?
[20:01] On our YouTube channel we share all the drills in our 30-day reboot. And, you will get more fit from the drills than just by running!
[22:19] Remember. The end goal is to enjoy running and to do it without pain
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on iTunes! We’re on Spotify as well, or you can listen to our show directly on Libsyn here.
Links mentioned in episode
-- 30-day reboot on YouTube by RunRX https://www.youtube.com/playlist?list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re
https://www.runrx.fit/
Have questions? Email us at support@runrx.fit
Short episode summary
If someone threw a punch at you, could you block it? Tune in now to find out what this has to do with running pain-free.
Timestamps of big takeaways
[00:25] Today, we’re talking about the reflexive response of the hamstring
[01:18] What makes running hard is explained here
[02:06] We don’t want you running on these…
[02:58] Coach Caroline correlates martial arts to learning how to run pain-free
[04:20] Why do you practice in an exaggerated form? Find out here
[05:10] When Coach Valerie repeats lessons, this happens
[06:09] Here Coach Caroline shares what we want from you as you work with us
[07:10] We would love to hear from you - do you have a practice you have tried that involves large, exaggerated movements to learn the lesson? Reach out and tell us about it
[07:49] Coach Caroline issues this week’s challenge
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on iTunes! We’re on Spotify as well, or you can listen to our show directly on Libsyn here.
Links mentioned in episode
https://www.runrx.fit/
Have questions? Email us at support@runrx.fit
Short episode summary
If you don’t nail the movement patterns, you are risking injury. Click play now and learn more.
Timestamps of big takeaways
[00:25] Again, apologies for the noise, we went outside to record this one, and there was construction going on in the background
[01:01] Coach Valerie shares advice she was given when she was doing triathlons
[02:36] Just like with running, learning the movement for swimming made it more enjoyable
[03:00] Coach Caroline talks about being a swimmer in high school
[04:15] Regardless of what type of sport you’re doing, drills are critical to nailing movement
[05:13] You need to check in with your body while doing any kind of sport too to confirm you’re moving correctly to avoid injury
[06:58] If you have a pain while running, do this
[08:08] Resetting in your run is much easier than doing this
[08:53] We can’t “action our way” into results
[09:43] We all have to work on our mindset, even Coaches Valerie and Caroline
[10:23] Coach Valerie shares what she is telling clients she’s training for the Boston Marathon
[11:15] You have to think about how you will handle inevitable situations while running
[12:38] We get a lot of pushback from people who just want to run, and not do drills
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on iTunes! We’re on Spotify as well, or you can listen to our show directly on Libsyn here.
Links mentioned in episode
https://www.runrx.fit/
Have questions? Email us at support@runrx.fit
Short episode summary
Got pain? This episode may help heal it. It’s a bold statement, but tune in now to learn how!
Timestamps of big takeaways
[00:25] Coach Caroline shares a little about working with Coach Valerie, and her experience
[02:05] Coach Caroline talks about an injury she incurred from being too sedentary for awhile
[03:03] Here you will learn the steps Coach Caroline took to heal from the pain
[03:48] On a day she had to see Coach Valerie in person, Coach Caroline describes what they did to help ease the back pain
[05:34] What was the point of hearing this story? Find out here
[06:22] We may not be doctors, but the work we do can help heal your body
[07:02] Don’t misunderstand, we believe in traditional medicine, PT, and chiropractors. However, you need to hear this
[07:46] What should you do if you have a pain in your calf? Coach Caroline shares the answer
[08:20] Here is your challenge for the week
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on iTunes! We’re on Spotify as well, or you can listen to our show directly on Libsyn here.
Links mentioned in episode
https://www.runrx.fit/
Have questions? Email us at support@runrx.fit
Short episode summary
What does age have to do with elasticity? If you don’t know the answer, you can’t afford to miss this episode!
Timestamps of big takeaways
[00:25] Apologies for the noise, we went outside to record this one, and there was construction going on in the background
[00:35] Coaches Caroline and Valerie open the episode talking about some people they saw at the park doing drills
[01:44] Movement is supposed to be play, and you have to keep moving as you age
[02:50] The drills in RunRX are supposed to be fun, and helpful
[03:43] Regardless of body type, you can work on the same movement
[04:20] Coach Valerie poses an interesting question for you to consider
[05:09] Coach Caroline discusses why boxers jump rope
[05:51] We get a question regularly that we’re addressing here
[07:04] It’s not about your speed of running…
[08:01] Coaches Caroline and Valerie discuss age and mobility
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on iTunes! We’re on Spotify as well, or you can listen to our show directly on Libsyn here.
Links mentioned in episode
https://www.runrx.fit/
Have questions? Email us at support@runrx.fit
Short episode summary
Why are lessons repeated over and over? There is a method to the repetition. Tune in, and find out why we’re so repetitive.
Timestamps of big takeaways
[00:25] Today, Coach Caroline is talking about something she’s certain you will say you have heard before
[00:55] When listening to Coach Valerie, you’ll only retain about this much per lesson
[01:27] Here you will learn how many times something has to be repeated before they retain it
[02:12] You may have noticed we repeat things a lot. Learn why here
[02:35] It’s not just in the membership, it’s in social media and YouTube too
[03:34] Coach Caroline issues a challenge when you’re listening to our lessons
[04:19] What does learning how to run have to do with brushing your teeth? It’s uncovered here
[05:14] Pose. Fall. Pull. Pose. Fall. Pull. There’s a method to the repetition
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on iTunes! We’re on Spotify as well, or you can listen to our show directly on Libsyn here.
Links mentioned in episode
https://www.runrx.fit/
Have questions? Email us at support@runrx.fit
Short episode summary
If it hurts, stop running! Did this freak you out? If so, you need this episode now more than ever!
Timestamps of big takeaways
[00:41] Let’s talk about the problem with running plans
[02:35] Our members sometimes freak out when they join the membership and we don’t immediately start with running
[03:17] Coaches Caroline and Valerie talk about the faulty thinking of running with pain
[05:44] The quantity is not the key to success
[06:42] Coach Valerie talks about her training with Dr. Nicholas Romanov - the founder of the pose method
[07:38] Impact on your joints can cause pain and injury in running
[08:11] Dr. Romanov told Coach Valerie to quit running for 3 months while she was training for a marathon, and this is what happened
[09:46] We want you to come through the membership to learn the proper running technique
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on iTunes! We’re on Spotify as well, or you can listen to our show directly on Libsyn here.
Links mentioned in episode
- Join the membership https://www.runrx.fit/join-runrxstrong
- https://www.runrx.fit/
Have questions? Email us at support@runrx.fit
______________
Timestamps of big takeaways
[00:25] Let’s talk about weight loss
[01:13] Coach Caroline speaks to running for weight loss
[03:28] If your goal is to lose weight, then you should do this
[03:58] Coach Caroline talks about people who hate running
[05:24] We hope to see you join the membership or at least try the 30-day reboot on YouTube
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on iTunes! We’re on Spotify as well, or you can listen to our show directly on Libsyn here.
Links mentioned in episode
- FREE 30-day reboot on YouTube by RunRX https://www.youtube.com/playlist?list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re
- Join the membership https://www.runrx.fit/join-runrxstrong
- https://www.runrx.fit/
Have questions? Email us at support@runrx.fit
______________
Short episode summary
You need a coach if you want to learn the right way to run pain-free. Period. Listen in to see if you agree with us.
Timestamps of big takeaways
[00:41] Coach Valerie shares a story that illuminates why you need a coach
[02:12] Coach Caroline reiterate the benefits of having a coach
[03:10] We dive a little deeper into why everyone needs a coach
[04:48] A coach can help you work out more efficiently and effectively
[05:46] If you try to “spot train,” this can happen
[07:10] Strength isn’t what most of us are lacking
[09:05] Sometimes you just need someone to teach you how to do something correctly
[09:57] Coach Valerie shares her experience of group workouts vs personalized coaching
[11:45] We need less accountability and more coaching
[12:02] Coach Caroline discusses coaching in the RunRX membership
[13:01] Coach Valerie explains that paid members can send videos for a Gait Analysis, and why the membership is so valuable
[15:20] Accountability is easy - and you don’t need a coach for that
[15:51] But when something is wrong, you need a qualified coach to explain what’s wrong
[16:43] Coaching is about looking at you and your movement with your current state/issues
[18:00] People expect trainers to tell you the correct movements for working out, but you need this from a running coach too!
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on iTunes! We’re on Spotify as well, or you can listen to our show directly on Libsyn here.
Links mentioned in episode
- Join the membership https://www.runrx.fit/join-runrxstrong
- https://www.runrx.fit/
Have questions? Email us at support@runrx.fit
______________
Short episode summary
What do your feet have to do with knee pain? It’s all connected. Learn what we mean, and heal your pain in this week’s episode!
Timestamps of big takeaways
[00:21] This week we’re talking about foot strength, and Coach Caroline opens the episode discussing strength training she does with Coach Valerie
[01:13] Coach Caroline explains she has had knee treatments for meniscus tears
[01:50] She knew the pain she was feeling from working out was not because of running
[02:20] Rather than assuming what was wrong, she got her tune-up ball out and started rolling her feet
[03:10] It was mind-blowing to realize the feet could cause an injury
[03:30] A week later, a simple shift in the feet prevented pain for Coach Caroline
[03:57] Remember, it’s all connected, and we must pay attention to our feet
[04:40] The challenge for this week is to use a tune-up ball or even a tennis ball and roll your feet
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on iTunes! We’re on Spotify as well, or you can listen to our show directly on Libsyn here.
Links mentioned in episode
https://www.runrx.fit/
Have questions? Email us at support@runrx.fit
Short episode summary
It’s not the shoes that make the runner. In fact, the shoes can actually be what hurts the runner. More impact on your body is never the goal if you hope to run pain-free. Coach Valerie and Coach Caroline are busting the myths of running shoes, the mistakes they see made when analyzing elite runners, how to reduce the impact on your run, and more in this episode. And, Coach Valerie even has some interesting insights on why kids run better than adults do.
Timestamps of big takeaways
[00:46] Coach Valerie explains why landing is a word she doesn't like
[2:04] Coach Valerie shares the bad advice she was given at a running shoe store that can lead to running injuries
[2:50] Coach Valerie talks about the mistake that is made when analyzing elite runners
[3:43] Coach Valerie shares how to reduce the impact on your run
[4:20] Coach Valerie discusses how we learn the wrong way to run, and we need to go back to running naturally the way kids do
[6:16] Coach Valerie addresses the problem with most shoes that are sold for running, and what you really need to wear for proper running technique
[7:12] Coach Valerie talks about the fact that people who wear cushioned shoes are actually more prone to running injuries
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on iTunes! We’re on Spotify as well, or you can listen to our show directly on Libsyn here.
Links mentioned in episode
- https://www.runrx.fit/
Have questions? Email us at support@runrx.fit
Short episode summary
This episode is a quick one, but you shouldn’t miss it! We’re turning the idea of “practice makes perfect” upside down!
Timestamps of big takeaways
[00:25] Does practice make perfect? Find out here
[01:10] Coach Caroline shares why Coach Valerie focuses on shorter drills and lessons
[02:08] The goal is not to take away your love of running
[03:14] You should be present when running
[04:01] Here’s what you should focus on this week
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on iTunes! We’re on Spotify as well, or you can listen to our show directly on Libsyn here.
Links mentioned in episode
- https://www.runrx.fit/
Have questions? Email us at support@runrx.fit
______________
Short episode summary
Coach Valerie addresses a long stride vs. overstride, and the misconceptions about what impacts stride length.
Timestamps of big takeaways
[00:25] Coach Valerie explains what stride is
[02:18] Let’s talk about sprinters and the image it creates in most people’s minds
[03:15] Learn what the only thing you can control during a run is here
[04:15] Over striding actually means this…
[04:53] Coach Valerie shares a benefit to learning the RunRX method of running
[05:44] Coach Caroline talks about a live clinic that we held, and what she witnessed
[07:13] In the membership, this is what you can expect
[08:15] Work when you need to work...let us help you be more efficient in running
[09:08] So when we’re talking about stride, we mean from “pose” to “pose”
[09:48] Coach Valerie explains what the goal should be for your videos when running
[11:25] Most runners that come to us take this many frames to go from pose to pose
[13:08] You can improve your running quickly with focus and working on your mindset
[14:21] Coach Caroline invites you to join us for Facebook Live
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on iTunes! We’re on Spotify as well, or you can listen to our show directly on Libsyn here.
Links mentioned in episode
Join the membership https://www.runrx.fit/join-runrxstrong
Facebook https://www.facebook.com/runrxfit
30-day reboot on YouTube by RunRX https://www.youtube.com/playlist?list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re
IG TV Channel - https://www.instagram.com/runrx/channel/
https://www.runrx.fit/
Have questions? Email us at support@runrx.fit
______________
Short episode summary
Running isn’t hard. Are you shocked by this bold statement? If so, tune into this episode right now!
Timestamps of big takeaways
[00:25] Coach Caroline is busting the myth that running has to be hard
[00:54] Your heart is a muscle, and it needs to be challenged to get stronger
[02:00] As you’re learning to run, you need to focus on this…
[03:14] We are conditioned to not let go
[04:52] Let’s reiterate what you really need to do to make things easier on yourself
[05:32] Coach Caroline issues this week’s challenge for you
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on iTunes! We’re on Spotify as well, or you can listen to our show directly on Libsyn here.
Links mentioned in episode
https://www.runrx.fit/
Have questions? Email us at support@runrx.fit
______________
Short episode summary
Mindset check. Is running hard or easy for you? Tune in right now to see how we’re turning more running misconceptions upside down.
Timestamps of big takeaways
[00:25] Today we’re talking about the language of hard vs easy
[01:16] What about running is hard? Find out here
[02:45] Coaches Valerie and Caroline share what they see in runners, and what the conversation should actually look like
[03:48] Coach Valerie talks about control and running
[04:15] Coach Caroline talks about learning and chunking things down
[05:34] When you learn something new, you have to keep this in mind
[06:22] Going back to easy vs hard - here is what you should look at instead
[09:12] Instead of labeling your run hard or easy, fast or slow, let’s focus on this
[09:52] Coach Caroline compares learning to run to learning an instrument
[11:18] How you feel about running can determine how “hard” or “easy” it will be
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on iTunes! We’re on Spotify as well, or you can listen to our show directly on Libsyn here.
Links mentioned in episode
Join the membership https://www.runrx.fit/join-runrxstrong
https://www.runrx.fit/
Have questions? Email us at support@runrx.fit
______________
Short episode summary
Tune in to learn how training your brain can completely transform your running practice. It’s an illuminating episode, to say the least!
Timestamps of big takeaways
[00:25] Coach Caroline continues the conversation of perception and time - how long it should take to learn the RunRX method
[01:30] Coach Caroline shares insights from the book “The Talent Code” by Daniel Coyle
[02:49] Your thoughts and focus matter when you’re trying to learn how to run correctly
[03:45] How your brain works is remarkable
[04:18] How many unconscious vs conscious thoughts are you thinking per second? Find out the shocking answer here
[05:30] Here you will learn what is really making your practice harder than it needs to be
[06:52] Try to make your conscious thoughts unconscious
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on iTunes! We’re on Spotify as well, or you can listen to our show directly on Libsyn here.
Links mentioned in episode
Perception and Time Tough Love Tuesday episode: https://runrx.libsyn.com/tough-love-tuesday-perception-and-time
“The Talent Code: Greatness isn't born. It's grown,” by Daniel Coyle https://www.amazon.com/dp/B004EYSXT8/
https://www.runrx.fit/
Have questions? Email us at support@runrx.fit
______________
Short episode summary
In the RunRX membership we ask for videos of your run, but we’re not watching YOU. We’re watching your technique and nothing more. Tune in as we talk about the difference.
Timestamps of big takeaways
[00:25] Coach Valerie talks about the Gait Analysis and watching yourself run
[02:12] Don’t think about being watched while running. Focus on the drills and technique
[04:01] Coach Caroline talks about her husband’s golf coach and how he was filmed
[05:14] Too many people are worried about the coach judging them on camera
[07:02] The main point of filming yourself is to focus on the analysis of the movement
[08:42] Coach Valerie talks about the RunRX standard of running and what we’re looking for
[09:21] Coach Caroline talks about swimming and standards of movement
[11:41] Coach Valerie discusses the difference between sprinters and distance runners
[14:45] Distance runners are trained to believe that you’re supposed to be suffering
[15:03] Coach Caroline shares an aha that a member had watching Coach Valerie run
[16:38] Coach Valerie talks about a mistake people make when signing up for a race
[16:58] You shouldn’t sign up for a marathon when you first start running
[17:50] Learn the not-so-secret “secret” to enjoying a marathon here
[18:31] Videos of you running are not about perfection
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on iTunes! We’re on Spotify as well, or you can listen to our show directly on Libsyn here.
Links mentioned in episode
Join the membership https://www.runrx.fit/join-runrxstrong
https://www.runrx.fit/
Have questions? Email us at support@runrx.fit
______________
Short episode summary
What does learning how to drive a car have in common with learning how to run correctly? Find out in this episode!
Timestamps of big takeaways
[00:25] We hear this a lot - “It’s taking too long!” Let’s talk about it
[02:10] Everything you learn takes time
[03:30] You have to be patient with learning new skills - even running because learning the right way to do it is new
[04:31] Coach Caroline issues a challenge to you
[04:48] Coach Caroline shares her experience watching RunRX students learn at a live clinic
[07:11] Spend 30 days to 12 weeks concentrating, and this will happen...
[08:08] Where can you go to get support? Find out here
[09:12] Give yourself some compassion, and know you’re where you need to be
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on iTunes! We’re on Spotify as well, or you can listen to our show directly on Libsyn here.
Links mentioned in episode
FREE 30-day reboot on YouTube by RunRX https://www.youtube.com/playlist?list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re
https://www.runrx.fit/
Have questions? Email us at support@runrx.fit
______________
Short episode summary
How do you feel when you run? And, what are you focusing on when you run? Learn why these questions are so important in today’s episode.
Timestamps of big takeaways
[00:25] Coaches Valerie and Caroline are discussing runner’s perfectionism in this episode
[01:40] Coach Valerie addresses the problem with focusing on a number when running
[03:01] Too many people are worried about how many miles they can run rather than focusing on the movements, and doing them correctly
[03:34] Here you will learn the question you should ask after a run
[05:05] We discuss why you feel awkward when you start working with us
[05:47] The Coaches discuss runners and the Olympics and the difference between athletes and the rest of us
[07:35] Coach Valerie shares a story about a RunRX student
[09:15] Too many students get stuck in the how while running
[11:11] When injured, you’re often told the wrong thing about how to heal and prevent injuries
[12:54] Remember this about balance when you are standing, walking, or running
[14:25] Coach Caroline talks about her own running practice and her weight loss goals
[15:31] You don’t need to be physically with Coach Valerie to learn how to run correctly
[16:40] Quit focusing on distance - whether you’re new to running or coming back from injury
[18:45] Don’t be afraid to think and connect with your body while running
[20:09] Gravity will work on you no matter your body type or geographic location
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on iTunes! We’re on Spotify as well, or you can listen to our show directly on Libsyn here.
Links mentioned in episode
Join the membership https://www.runrx.fit/join-runrxstrong
https://www.runrx.fit/
Have questions? Email us at support@runrx.fit
Short episode summary
What does Captain America and the Winter Soldier have to do with running pain-free? You’ll have to tune in to find out!
Timestamps of big takeaways
[00:21] Coach Caroline opens with a chat about Captain America and the Winter Soldier
[01:35] What does Falcon learning to catch a shield have to do with running? Find out here
[02:07] You have to do the practice - you can’t skip the “montage” and hit your goals
[02:42] Coach Caroline hits you with some real talk about how long it might take to succeed
[03:03] Here you’ll get the inside scoop of the first weeks of working with the RunRX method
[03:45] You will still get a workout in, even when you’re not running in the beginning
[04:33] Why we don’t want you to run at first is explained here
[05:38] This is your challenge for the week we’d like you to take away from this episode
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on iTunes! We’re on Spotify as well, or you can listen to our show directly on Libsyn here.
Links mentioned in episode
FREE 30-day reboot on YouTube by RunRX https://www.youtube.com/playlist?list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re
https://www.runrx.fit/
Have questions? Email us at support@runrx.fit
Short episode summary
Trigger warning: This episode might upset some people because we’re talking mileage time. But, we encourage you to tune in anyway because there are some important truth bombs being revealed!
Timestamps of big takeaways
[00:22] We’re talking about the slow runner today - deep breaths guys!
[01:22] If you’re taking this long to run a mile, you’re not running
[02:06] Coach Valerie shares about when she met Coach Caroline
[02:38] A good coach doesn’t believe this...
[03:20] We celebrate anybody that wants to do the work, but is that the right way to coach?
[04:20] Here you will learn the best way to be coached in walking and running
[05:02] Coach Valerie shares a little more about her experience with Dr. Romanov
[06:07] After working with Dr. Romanov, Coach Valerie’s race times improved
[06:26] Improving time wasn’t even Coach Valerie’s goal
[06:48] We’re not talking about weight and its impact on your mileage time
[08:52] Your body will change while training, and weight loss, like running, is a journey
[09:48] Coach Caroline reiterates that your weight does not impact how you run
[11:20] Quality over quantity is more important in drills
[12:05] You can practice pose even while walking
[12:49] Get some free training with our 30-day reboot on YouTube - the link is in the show notes
[13:40] Learn the only reason Coach Caroline would ever get up at 5:30 in the morning here
[14:51] Don’t worry as much about length in training, instead do this
[15:32] Coach Caroline shares how she would train when living in an apartment in Phoenix
[16:31] Remember, be coachable, and keep in mind our goal is to run pain-free
[17:15] Running should be for you
[17:58] What if you can’t run a quick mile? That’s okay - do this instead
[18:56] Coach Caroline pleads with you to do this
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on iTunes! We’re on Spotify as well, or you can listen to our show directly on Libsyn here.
Links mentioned in episode
30-day reboot on YouTube by RunRX https://www.youtube.com/playlist?list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re
https://www.runrx.fit/
Have questions? Email us at support@runrx.fit
Short episode summary
What do ducks have to do with running pain-free? You have to tune in to find out!
Timestamps of big takeaways
[00:25] Today we’re continuing our discussion of the idea of “leaning”
[00:59] Where the head goes, this will happen
[01:50] How does the head’s movement impact your running? Find out here
[03:04] Here you will learn how to get faster as you run
[04:58] Coach Caroline issues a challenge for how to move when trying to run
[05:34] What does running have to do with ducks? Coach Caroline reveals the answer here
[06:25] Be like a duck!
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on iTunes! We’re on Spotify as well, or you can listen to our show directly on Libsyn here.
Links mentioned in episode
https://www.runrx.fit/
Have questions? Email us at support@runrx.fit
Short episode summary
How does it feel when you run? What is your perception of running? You’ll learn a lot in this episode including why it’s important to tune into your body to run pain-free.
Timestamps of big takeaways
[00:25] We share a quick recap of our most recent Tough Love Tuesday episode
[02:11] Coach Valerie shares her take on the Running Revolution book by Dr. Nicholas
[03:08] How thirsty are you? Coach Valerie discusses our thoughts vs. actions here
[04:08] What vs how - Coach Valerie talks about these two ideas in terms of running
[04:20] Nobody really talks about the question, “What is running?”
[04:34] What would you learn first in a swim class?
[05:16] Coach Caroline talks about triathletes
[06:47] The stigma of not knowing how to run is explained here
[07:20] Coach Valerie talks about running and kids
[08:29] Coach Caroline explains that you wouldn’t expect a triathlete to swim without lessons
[09:12] Here you will learn what running is in RunRX terms
[10:47] There is a reason you need certifications and training to coach in running
[11:50] How is running similar to a religion? Coach Caroline dishes on this here
[12:16] Coach Valerie talks about Dr. Romanov and the questions he asked her about running
[13:08] The perception of how to run is wrong with most people that come to us
[13:35] Your fear in learning how to run is actually what’s causing you to get injured
[14:16] Pulling is natural...
[14:45] This is what most people are doing when walking and running without realizing it
[15:31] We’re not jumping when we run, instead we’re doing this
[16:30] The simplicity of the movement is what makes people nervous, but running can be simple
[17:24] Magic happens when we teach you how to balance on your own bodyweight
[18:05] Coach Caroline talks about change of support, and Dr. Romanov’s book some more
[19:43] Coach Valerie reminds you to listen to your body, and gain perception of your actions
[20:20] When you first start working with the RunRX method, this is how it will feel
[21:04] Multitasking isn’t helpful when learning how to run
[22:05] Coach Caroline shares what’s coming next with the podcast
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on iTunes! We’re on Spotify as well, or you can listen to our show directly on Libsyn here.
Links mentioned in episode
Tough Love Tuesdays episode on Running Revolution: https://runrx.libsyn.com/tough-love-tuesday-running-revolution
Running Revolution, by Dr. Nicholas Romanov by Dr. Nicholas Romanov https://www.amazon.com/gp/product/B00K0U6OC8/ref=dbs_a_def_rwt_hsch_vapi_taft_p1_i0
The Pose Method by Dr. Nicholas Romanov https://www.amazon.com/gp/product/0972553754/ref=dbs_a_def_rwt_bibl_vppi_i4
https://www.runrx.fit/
Have questions? Email us at support@runrx.fit
Short episode summary
In this episode, Coach Caroline introduces you to the book behind the RunRX method. You don’t want to miss this one, so tune in right now!
Timestamps of big takeaways
- [00:25] Welcome back to Tough Love Tuesday! Today we’re discussing a book by Dr. Nicholas Romanov
- [01:10] Coach Caroline reads an excerpt from the book The Running Revolution, by Dr. Nicholas Romanov
- [01:55] Here we’ll break down Dr. Romanov’s explanation of running
- [02:57] Let’s take this standard of movement into other sports for a moment
- [04:20] You have to get past this in order to get comfortable with a new way of running
- [04:47] Be conscious of your language
- [05:11] Here is why you should be conscious of the words you use
- [06:17] Why don’t we like the word lean? Find out here
- [06:41] If what Coach Caroline is saying sounds foreign to you, you should do this
- [07:05] Our thoughts can create a feeling and an action
- [07:51] Coach Caroline recommends doing this if you hope to run pain-free
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on iTunes! We’re on Spotify as well, or you can listen to our show directly on Libsyn here.
Links mentioned in episode
The Running Revolution: How to Run Faster, Farther, and Injury-Free, by Nicholas Romanov https://www.amazon.com/dp/B00K0U6OC8/ref=dp-kindle-redirect?_encoding=UTF8&btkr=1
https://www.runrx.fit/
30-day reboot on YouTube by RunRX https://www.youtube.com/playlist?list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re
Have questions? Email us at support@runrx.fit
Short episode summary
Thirsty? This episode is a must if you have ever wondered how much water you should really be drinking. Spoiler alert - 64 oz a day is likely not the answer. Tune in now and learn why!
Timestamps of big takeaways
[00:25] Being mindful can help us do better things for ourselves
[02:16] Coach Valerie discusses wanting water vs wanting a break
[03:10] When the 64 oz of water rule started, and what it did to runners
[03:48] Coach Valerie shares a story about running a marathon and water stops
[05:20] Drinking too much water while running can lead to Hyponatremia - this occurs when your electrolytes or sodium levels in your blood are abnormally low
[06:30] Don’t just drink water because it’s at the water stop at a race
[07:20] When Coach Valerie was training for a marathon, she didn’t take water with her
[08:00] Coach Valerie talks about the book Waterlogged: The Serious Problem of Overhydration in Endurance Sports, by Timothy Noakes
[09:24] Are you one of these people at a marathon or race?
[10:24] Carb Loading like “spot workouts” don’t work
[11:57] Coach Valerie shares what people have started expecting from races
[12:38] Here you’ll learn about Coach Valerie’s thoughts on Gu
[14:08] Coach Caroline shares what happened when she tried Gu for the first time
[14:40] Research and learn all you can, and keep this in mind
[15:51] Our membership will never try to sell you Gu or a shoe
[17:06] You need awareness of whether you need water or a break
[17:30] Mindset is important, but so is listening to your body and doing what works best for you in your running
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on iTunes! We’re on Spotify as well, or you can listen to our show directly on Libsyn here.
Links mentioned in episode
Waterlogged: The Serious Problem of Overhydration in Endurance Sports, by Timothy Noakes
https://www.runrx.fit/
Have questions? Email us at support@runrx.fit
Short episode summary
What does driving a car have to do with learning how to run correctly? Learn how the two are related, and why it matters in this quick episode.
Timestamps of big takeaways
[00:23] Coach Caroline shares a story of starting over
[01:46] Here you will learn why starting over will get easier
[02:14] Coach Caroline asks a question that will get you thinking about how you’re approaching learning
[02:34] This is the right mindset for learning
[03:16] You need to take a step back and do this
[03:46] Coach Caroline delivers this week’s challenge
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on iTunes! We’re on Spotify as well, or you can listen to our show directly on Libsyn here.
Links mentioned in episode
https://www.runrx.fit/
Have questions? Email us at support@runrx.fit
Short episode summary
Can you put on your pants without tipping over? Coaches Valerie and Caroline are delivering truth bombs you might not be ready to hear, but that you need if you want to run pain-free. Don’t miss this episode! Listen in right now!
Timestamps of big takeaways
[00:25] Coach Caroline shares a fun dog hair hack and a story about balance
[02:01] Coach Valerie shares a fun balance challenge she has been trying
[02:57] Running begins with balance
[03:43] the RunRX method helps you with balance
[04:40] Coach Caroline talks about the 3 cores of the RunRX method
[05:04] This might surprise you, but the RunRX method doesn’t integrate…
[05:30] Here you will learn what Coach Valerie recommends for helping with balance
[05:59] Coach Valerie wants you to think of this when you think of your core
[06:37] Coach Caroline discusses how simple changes lead to other changes for losing weight and other things you want to change
[08:23] Doing things with intention makes an incredible difference
[08:48] Find out what you must do consistently for success here
[09:59] Here you’ll learn when you can add weight lifting for running
[10:28] Many people skip these specific exercises when they shouldn’t
[10:55] Coach Caroline recommends the 30-day reboot
[12:08] Learn one thing you will never do with the RunRX method here
[13:04] Coach Valerie shares one thing you can do to work on balance
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on iTunes! We’re on Spotify as well, or you can listen to our show directly on Libsyn here.
Links mentioned in episode
30-day reboot on YouTube
https://www.runrx.fit/
Have questions? Email us at support@runrx.fit
Short episode summary
In this episode, we’re talking about unconscious competence, but what is it and why do you need to understand it to be a better runner? We’re breaking it down so tune in now to find out.
Timestamps of big takeaways
[00:23] Today we’re talking about unconscious competence, but what is it?
[00:43] Coach Caroline begins explaining by sharing an example
[02:14] After you become aware of something, you move into this phase
[02:39] The third phase of learning is explained here
[03:34] The final phase of learning is where the magic happens, and it’s addressed here
[03:47] How does all of this relate to running? Coach Caroline breaks it down
[04:23] After phase one, you start following Coach Valerie and this happens
[04:56] Coach Caroline explains why and when new followers get frustrated
[06:14] Here is what we are hoping for in training you how to run correctly
[06:52] Learning how to run correctly is like driving a car
[07:34] Coach Caroline gives you a challenge for the week
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on iTunes! We’re on Spotify as well, or you can listen to our show directly on Libsyn here.
Links mentioned in episode
https://www.runrx.fit/
Have questions? Email us at support@runrx.fit
Short episode summary
If you have “tight hips,” “tight hamstrings,” tingling in the legs, or other sores from running or even sitting - you’re going to want to tune into this episode. The pains you have might not be solved the way you think.
Timestamps of big takeaways
[00:25] Coach Caroline discusses some of the equipment used for running injuries
[01:18] Coach Valerie talks gizmos and gadgets, and odds and ends for injuries
[02:05] What does a roller really do? Find out here
[03:20] Coach Valerie addresses Coach Caroline’s questions about using equipment for stretching and injuries while being out of shape
[04:50] Lacrosse ball or tune up ball? Coach Valerie discusses both
[05:40] Why do we get the tingly feeling after being seated for a while?
[06:20] Coach Valerie shares why roller balls are so important for the feet
[07:22] Extra cushioned shoes are a bad thing in running - learn why here
[08:11] The foot and ankle have a lot of muscles that need to be cared for
[08:38] Coach Caroline encourages us to look up holistic stretching
[09:54] Coach Valerie discusses a cadaver study and what it revealed for stretching
[11:15] Let’s talk reflexology
[12:06] If you have an injury - try this
[12:27] Stretching is a myth? Gasp! You gotta hear this!
[13:16] Coach Valerie drives home what is really happening when you’re “stretching”
[14:35] How we perform a movement is telling. It might not be tightness of muscles, it could be this
[15:51] Here you will learn how you can pull a muscle and common running injuries
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on iTunes! We’re on Spotify as well, or you can listen to our show directly on Libsyn here.
Links mentioned in episode
You can use the RUNRX code at Accumobility to save 10%:
https://www.acumobility.com/products/eclipse-roller/
We are working on discounts with Tune Up Fitness:
https://www.tuneupfitness.com/shop/self-massage-therapy-balls
https://www.runrx.fit/
Have questions? Email us at support@runrx.fit
Short episode summary
In this quick episode, Coach Caroline dishes out a truth bomb you might not want to hear. Multitasking is a myth! Tune in and see if you agree.
Timestamps of big takeaways
[00:33] The truth about multitasking
[1:20] What prompted this Tough Love Tuesday episode? Find out here
[1:52] Here you’ll learn the best way to get results
[2:18] Coach Caroline shares why it took her some 3 years to learn the S curve
[2:39] Are you up for this week’s challenge?
[3:29] You might need to rewind and listen in to this part again
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on iTunes! We’re on Spotify as well, or you can listen to our show directly on Libsyn here.
Links mentioned in episode
https://www.runrx.fit/
Have questions? Email us at support@runrx.fit
Short episode summary
Am I gonna die doing the RunRX method? We hope not! But, you will feel discomfort. In this episode, you will learn why you feel uncomfortable and when there is actual cause for concern.
Timestamps of big takeaways
[00:25] We start off explaining why discussing heart rate is one of our favorite topics
[01:07] Coach Valerie addresses why your heart rate is going up in the RunRX method
[02:24] After running the wrong way, you come to us and this happens
[02:54] In the beginning of the RunRX method, it is shocking
[03:12] Coach Caroline shares what she does to get through the panic of elevated heart rate
[03:37] Here you will learn what will happen after you get used to running correctly
[04:20] The good news is...well, you have to go here to find out
[04:48] Coach Caroline talks panicking and deep breaths
[05:29] Coach Valerie discusses elite runners and their temperament when racing
[06:00] Do you like to run while talking with your friends? You need to listen here
[06:31] Fear is normal, but, keep this in mind…
[07:34] Stop or don’t stop when you feel the fear?
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on iTunes! We’re on Spotify as well, or you can listen to our show directly on Libsyn here.
Links mentioned in episode
https://www.runrx.fit/
Have questions? Email us at support@runrx.fit
Short episode summary
There are three essential elements needed to succeed in the RunRX method. Do you have what it takes to train with us? Find out in this episode.
Timestamps of big takeaways
[00:41] What is the Triad of Learning?
[1:27] The first element of the Triad of Learning is revealed here
[2:06] Most people who follow Coach Valerie for a while believe this
[2:30] Do you believe in Coach Valerie?
[3:12] Here is the third element of the Triad of Learning
[3:55] These two things are definite and can impact our running
[4:20] This is the hardest part of the RunRX method
[4:47] Ask yourself these questions before you start training with us
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on iTunes! We’re on Spotify as well, or you can listen to our show directly on Libsyn here.
Links mentioned in episode
https://www.runrx.fit/
Have questions? Email us at support@runrx.fit
Short episode summary
In this controversial episode, we’re breaking down why most marathon running plans are actually hurting your run time. And, we explain the better way of training. This is a juicy one, so listen now.
Timestamps of big takeaways
[1:25] Coach Valerie addresses the first thing we address to get runners to 26.2 miles
[2:18] Is mileage the answer to fixing runners?
[3:30] Let’s discuss the current running champ Eliud Kipchoge
[4:46] Why do elite runners stick to two hours as a maximum for running?
[6:15] If you want to run more than two hours, ask yourself this
[6:51] A half marathon is really an extension of…
[7:18] Not running longer than 2 hours does two things
[8:11] How many marathons have we run? Find out here
[9:30] Here you’ll learn what’s not causing people to break down in marathons
[11:30] The focus isn’t on the time when trying to run a marathon pain-free
[12:07] Coach Valerie shares a story of a friend who runs a lot of marathons
[12:38] Coach Caroline talks about her visit to the Grand Canyon
[13:42] Running more miles before a marathon won’t help you on race day
[14:26] When did Coaches Caroline and Valerie run their first marathons?
[14:57] If you have signed up for a marathon, your mind is likely not the problem
[15:08] Coach Valerie shares two member successes
[16:31] First you have to do this to run a marathon or you won’t even sign up
[18:03] What should your real goal be with your first marathon? Find out here
[18:34] Don’t take away from race day! Here you will learn what this means
[19:21] The fun in the marathon lies here
[20:00] Here is what you should keep going back to
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on iTunes! We’re on Spotify as well, or you can listen to our show directly on Libsyn here.
Links mentioned in episode
Ep 008 Training Plans - Why none of our training plans have more than 2 hour long runs - https://runrx.libsyn.com/ep-008-training-plans
https://www.runrx.fit/
Have questions? Email us at support@runrx.fit
Short episode summary
It’s time to pull an Elsa, and let it go! In all seriousness, this Tough Love Tuesday is a must if you are serious about getting your mindset right to run pain-free. Tune in now!
Timestamps of big takeaways
[1:02] Coach Caroline asks a very important question
[1:30] Here’s a quick breakdown of how your body should be moving when running
[2:38] Let go of these things to run pain-free
[3:04] This is what happens when you try to control your movement
[3:48] How many degrees do the most experienced runners fall while running?
[4:22] Coach Caroline delivers a challenge to let it go
[4:53] Light vs controlled - do they feel different?
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on iTunes! We’re on Spotify as well, or you can listen to our show directly on Libsyn here.
Links mentioned in episode
https://www.runrx.fit/
Have questions? Email us at support@runrx.fit
Short episode summary
What does the pain in your hip have to do with your feet? It’s all connected! Learn what you should be focusing on for injuries in this informative episode.
Timestamps of big takeaways
[00:35] Let’s talk hip pain, and rethinking how we heal a pain
[1:37] We are one unit, and we’re all connected. Learn where our structure starts here
[2:28] Here you’ll learn about working up the chain
[3:08] Can you do this simple test?
[3:30] Coach Valerie shares a story of a member with plantar fasciitis
[4:21] Coach Caroline talks about how working with Coach Valerie has changed her day-to-day activity
[4:58] Coach Caroline asks an interesting question related to the arch of her foot
[5:35] Learn what your body wants here
[6:29] As you strengthen your foot, this happens
[7:19] Here we talk about flexibility vs mobility
[8:29] Ask yourself this to determine if you need flexibility
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on iTunes! We’re on Spotify as well, or you can listen to our show directly on Libsyn here.
Links mentioned in episode
https://www.runrx.fit/
Have questions? Email us at support@runrx.fit
Short episode summary
You’re not going to want to miss this episode! In this week’s Tough Love Tuesday, Coach Caroline is sharing some key insights on thinking about the future, and how you can use that to catapult you into finally becoming the person you want to be.
Timestamps of big takeaways
[00:40] Coach Caroline shares what future focus means to her
[1:40] Asking yourself this can help inspire you to work on your goals
[2:40] Here you will learn why thinking about “future you” is so helpful
[3:25] Coach Caroline explains the mindset part of achieving your goals
[4:37] Unlearning is a critical part of running pain-free for some people
[5:18] Here’s your challenge for this week
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on iTunes! We’re on Spotify as well, or you can listen to our show directly on Libsyn here.
Links mentioned in episode
https://www.runrx.fit/
Have questions? Email us at support@runrx.fit
Short episode summary
It may feel awkward to watch yourself run, but the benefit is that video can help you get the techniques right so you can run pain-free.
Timestamps of big takeaways
[00:32] When we were growing up, we didn’t see this…
[1:07] Coach Valerie addresses why it’s so important to have a video of yourself running
[2:37] What is the first thing people see when they are looking at themselves on video?
[2:57] At the beginning of filming yourself running, two things happen - find out what they are here
[3:21] Coaches Caroline and Valerie tell the story of an overconfident runner
[3:59] Learn what happened when the overconfident runner saw her video here
[4:48] This is what you need to be able to re-learn how to run
[5:06] Running shoe stores are guilty of something that is detrimental to runners
[5:54] What happens when you see your movement in running? Find out here
[6:18] Coach Caroline shares a story about a student that had been in the membership for 3 weeks and what videoing herself did for her
[6:50] Don’t be yourself up if you don’t get the movements right instantly
[8:01] Coach Caroline talks Atomic Habits
[8:18] How can a smoker stop cold turkey? And what does that have to do with running?
[9:09] We’ve been taught this since a young age
[9:38] We all have a natural blueprint for running
[10:13] Coach Caroline shares what she learned from deciding to get back in shape
[11:40] How you do one thing is how you do everything
[12:20] Coach Caroline brings this episode full circle with the benefits of video
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on iTunes! We’re on Spotify as well, or you can listen to our show directly on Libsyn here.
Links mentioned in episode
Atomic Habits by James Clear https://www.amazon.com/dp/B01N5AX61W/
https://www.runrx.fit/
Have questions? Email us at support@runrx.fit
Short episode summary
In this Tough Love Tuesday, Coach Caroline shares that doing what was easy can actually cause things to be hard. We think you’ll hear some important takeaways that will motivate you to keep working towards your running goals.
Timestamps of big takeaways
[00:36] Unsurprisingly, people don’t like to do this
[1:02] Running pain-free is easy, but first, you have to do this
[1:50] Learn what doing the easy thing can lead to
[2:45] Coach Caroline shares the hard thing about not working out for a while
[3:21] Do this if you plan to run a half or full marathon
[4:10] How many steps does it take to run a mile?
[5:21] Keep this in mind if you think you need to be doing things faster
[6:09] Coach Caroline presents you with a challenge for running
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on iTunes! We’re on Spotify as well, or you can listen to our show directly on Libsyn here.
Links mentioned in episode
https://www.runrx.fit/
Have questions? Email us at support@runrx.fit
Short episode summary
A lot of the people who come to our program get nervous when they see the first three weeks of the RunRX plan don’t include long runs. We address these concerns, talk about the importance of rest, and share why we do what we do in our running programs to set you up for success.
Timestamps of big takeaways
[00:28] How long does it take to get your cardiovascular system in shape? Find out here
[1:11] Coach Valerie explains why you don’t start the RunRX program with long runs
[2:27] Coach Valerie addresses how long it takes to get OUT of shape and why the introduction to the RunRX program won’t hurt your fitness
[3:07] What does a typical Zoom call look like with RunRX? Coach Valerie addresses that here
[4:03] Coach Caroline talks about how the RunRX exercises can be done anywhere
[4:38] You don’t need any special equipment with RunRX, but what Coach Valerie suggests you do invest in is mentioned here
[5:13] A lot of people are surprised by this when they start working with our program
[6:04] Coach Caroline talks about what happens in a race in terms of your pace and terrain
[7:45] Coach Valerie shares a story about a runner in the RunRX running group who got snowed in for eight days
[9:30] Rest and breaks can actually help your body repair itself
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on iTunes! We’re on Spotify as well, or you can listen to our show directly on Libsyn here.
Links mentioned in episode
https://www.runrx.fit/
Have questions? Email us at support@runrx.fit
Short episode summary
Why do you run? Why are you consuming the RunRX content? Coach Caroline explores this further in this week’s Tough Love Tuesday.
Timestamps of big takeaways
[00:24] In this episode we’re talking about WHY - why are you checking out RunRX?
[1:00] This is what you should ask yourself every time you look at content we post
[1:24] Coach Caroline gives a truth smackdown about what you must do to get something out of our content
[1:50] When the student is ready...fill in the blank
[2:12] Coach Caroline shares the questions you need to ask yourself about running
[2:47] This is what you have to do if you want to get better at running
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on iTunes! We’re on Spotify as well, or you can listen to our show directly on Libsyn here.
Links mentioned in episode
https://www.runrx.fit/
Have questions? Email us at support@runrx.fit
Short episode summary
Your feet are your foundation. You have to take care of your feet in order to be a better runner. But, what do you do if you have a foot injury? Does this mean you can’t begin training in the RunRX methods? Find out in this episode.
Timestamps of big takeaways
[00:39] Let’s talk bunions
[1:20] Coach Caroline shares a story about foot pain, and what she did about it
[2:20] Coach Valerie shares a story about botched foot surgery
[3:16] Learn what exercises are one of the first things physical therapists prescribe for plantar fasciitis and other physical ailments
[4:16] Coach Valerie discusses her injured ankle
[5:02] Here you will learn why Coach Valerie is, for the most part, opposed to taping the toes or wearing a boot to restrict movement
[6:00] Coach Caroline addresses a question we frequently get from people who want to join the RunRX membership, but currently have an injury with their feet or something else
[6:43] Coach Valerie talks about working with people that were scheduled to have surgery
[7:33] Did you know the beginning of the RunRX program doesn’t require running? Learn more about that here
[8:16] Coach Valerie mentions modifications and exercises in the beginning of our program for injured students
[8:40] Coach Caroline explains self-care and its relation to your feet
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on iTunes! We’re on Spotify as well, or you can listen to our show directly on Libsyn here.
Links mentioned in episode
https://www.runrx.fit/
Have questions? Email us at support@runrx.fit
Short episode summary
We offer a lot of free content to help people get excited about running. This new weekly segment is here to help even more of our audience learn how to do it pain-free.
Timestamps of big takeaways
[00:24] Welcome to Tough Love Tuesdays!
[00:36] Why we’re adding a new weekly segment to our regularly scheduled episodes
[1:15] Coach Caroline explains what it means to trust the process
[2:01] Coach Caroline shares Coach Valerie’s answer to how she would train someone just starting out
[2:15] What does the RunRX process have in common with the movie Karate Kid? Find out here
[3:01] Here you’ll learn why we added more than just holding pose in the beginning of the membership
[3:16] How do you ball of foot hop? Here’s what to listen and feel for in your feet
[4:05] This is what you should focus on in the first week of the RunRX method
[4:51] Invitation to join the ask me anything series
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on iTunes! We’re on Spotify as well, or you can listen to our show directly on Libsyn here.
Links mentioned in episode
Ask Me Anything series on Facebook https://www.facebook.com/runrxfit/
https://www.runrx.fit/
Have questions? Email us at support@runrx.fit
Short episode summary
Do you want running correctly to become second nature? It starts with perception. In this candid episode, Coaches Caroline and Valerie discuss something interesting they have noticed in the initial weeks of training with their runners in the RunRX program. What they share could change your running for the better.
Timestamps of big takeaways
[00:25] Coach Caroline shares a story about why perception is important
[2:21] Coach Valerie talks about the difference between asking a child to do something vs asking an adult to do it
[2:58] Coach Valerie addresses the benefits of having a running coach - spoiler alert! As we age, having someone watch our movements becomes more critical
[3:40] Coach Caroline reiterates this point by sharing what happened on a recent training
[4:30] Once you nail your perception, this happens
[5:21] Coach Caroline explains why practicing is key for success
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on iTunes! We’re on Spotify as well, or you can listen to our show directly on Libsyn here.
Links mentioned in episode
https://www.runrx.fit/
Have questions? Email us at support@runrx.fit
Short episode summary
Why does a runner need core exercises? What is it about elasticity, mobility, and strength that makes the difference between running pain-free, and getting injured? Coaches Valerie and Caroline talk about this and more in today’s episode.
Timestamps of big takeaways
[01:02] Coach Valerie discusses why core strength is important to the RunRX method
[1:45] Coach Caroline shares the importance of not restricting your airflow while running
[2:25] The feelings of defeat while you’re running can destroy your run
[2:46] Here you’ll discover the biggest running benefit of strength work
[3:13] Coach Caroline shares an aha moment about flexibility vs mobility
[4:09] Coach Valerie talks about why runners need elasticity, mobility, and strength
[5:36] What happens when you don’t have core strength while running? Coach Caroline addresses that here
[6:45] Do you feel pain while running or walking? Here Coach Valerie shares a simple adjustment you can make to stop or prevent pain
[7:25] Here you’ll learn about the benefits of correcting your movements as you run
[7:54] What should you be listening for while running? Find out here
[8:44] Finish this sentence, “Be nice to the ground…”
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on iTunes! We’re on Spotify as well, or you can listen to our show directly on Libsyn here.
Links mentioned in episode
https://www.runrx.fit/
Have questions? Email us at support@runrx.fit
Short episode summary
Did you know your stride length and cadence can help you travel further, faster? Coaches Caroline and Valerie talk about both and how running the right way helps you not only to run pain-free but to enable your body to do what it was born to do.
Timestamps of big takeaways
[00:51] Coach Valerie answers the question about where to go after you get to a cadence of 180
[1:55] Coach Caroline shares her aha moment of what happens when you’re not quite at a cadence of 180
[2:34] Coaches Caroline and Valerie discuss how getting to that 180-cadence is the secret to long-distance running, and making it fun
[3:30] Coach Valerie explains what pain-free running really means - spoiler alert, it’s not that it’s easier
[4:32] What does stride length do for your distance in running? Learn about that here
[6:00] Coach Valerie discusses acceleration and traveling in running and where both occur
[6:55] Coach Caroline summarizes what happens when running
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on iTunes! We’re on Spotify as well, or you can listen to our show directly on Libsyn here.
Links mentioned in episode
https://www.instagram.com/runrx/channel/
https://www.youtube.com/c/RunRX/
https://www.runrx.fit/
Have questions? Email us at support@runrx.fit
Short episode summary
In this episode, we talk about running in the snow, but we also discuss running on different terrains like sand and soft mud. Then, we dive into cold therapy and heat therapy and how it impacts your body for recovery.
Timestamps of big takeaways
[00:25] Coaches Caroline and Valerie share their story about snowmageddon and the record freezing cold temps that hit Texas in February
[1:38] How is it different training in inclement weather and different types of terrain?
Coach Valerie answers that here
[2:30] Coach Caroline shares her experience of running in torrential rain
[3:07] Coach Valerie discussed what happens when you’re running on different terrains like snow, sand, or soft mud
[4:08] Coach Valerie talks about cold therapy and hydrotherapy
[5:44] Does heat and cold therapy help with blood circulation? Find out Coach Valerie’s take here
[6:40] This is the maximum length of time you should get into an ice bath
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on iTunes! We’re on Spotify as well, or you can listen to our show directly on Libsyn here.
Links mentioned in episode
https://www.runrx.fit/
Have questions? Email us at support@runrx.fit
Short episode summary
What does running without muscles mean, and should you be doing strength training exercises to be better at running? We’re answering these questions and more in this strength-filled episode.
Timestamps of big takeaways
[00:54] Coach Valerie discussed the strength exercises that she recommends
[1:45] Coach Caroline talks about the word rebound and why she loves it
[2:09] Coach Valerie answers whether or not skips build strength and muscle elasticity
[2:48] Sometimes exercises feel like we could make a fool of ourselves, and the exercises feel difficult
[3:35] Here Coach Valerie answers how someone who wants to do the free exercises rather than the paid membership can get the best results
[4:39] Now we know running exercises should feel good, Coach Caroline addresses what caused her discomfort with those exercises
[5:45] Coach Valerie discusses doing exercises in place, and the importance of doing the correct movements
[6:26] Having a coach means you have someone standing there with you who can correct your movement
[6:58] Coach Caroline shares the harsh truth about RunRX training vs other programs
[7:50] The question you need to ask yourself for running is revealed here
[8:05] There is a reason why we’re giving you the exercises we do in RunRX
[8:24] Here Coach Valerie shares why movement-based movement is beneficial in training rather than focusing on mileage
[9:09] We’re not trying to prevent you from running long distance
[9:23] Coach Caroline talks about running burnout
[10:10] What are the short intervals for? Coach Valerie answers that here
[10:38] Short intervals develop your cardiovascular system and build your endurance
[10:55] Coach Valerie explains the benefit of long intervals
[11:48] How can you get the RunRX running plan? Coach Caroline spills the beans
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on iTunes! We’re on Spotify as well, or you can listen to our show directly on Libsyn here.
Links mentioned in episode
Our YouTube channel - https://www.youtube.com/c/RunRX
https://www.runrx.fit/
Have questions? Email us at support@runrx.fit
Short episode summary
A common complaint we hear from students when they first get started in our membership program is that they don’t feel like they are actually running. In this candid episode, Coach Valerie expresses what you should be feeling when you’re running, what running actually is vs the emotion behind it, and how long it takes to feel like you’re running correctly.
Timestamps of big takeaways
[00:59] Coach Valerie addresses the question of what it feels like to run, and what you should be feeling when you do it
[2:03] People want to feel like they are flying when they are running and Coach Valerie discusses that desire
[2:30] Here Coach Valerie explains what running should actually feel like when you’re doing it pain-free
[3:18] What is running by definition? Find out here
[3:48] This is what you have to go through to get to the good feeling you’re supposed to feel when running
[4:41] Coach Caroline shares a story of when she was running downhill before she met Coach Valerie
[6:45] Coach Valerie answers the question of whether or not you can get the perception of how to run properly in her 12-week program
[7:54] Here you’ll learn what many people feel at the end of the 12-week program in regards to running
[8:24] Coach Caroline reiterates the feelings one goes through during the 12 weeks of the RunRX program
[8:55] This is your invitation to ask us a question that we might address here on this podcast or in a future Facebook or IGTV live episode
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on iTunes! We’re on Spotify as well, or you can listen to our show directly on Libsyn here.
Links mentioned in episode
Our Facebook - https://www.facebook.com/runrxfit
IG TV Channel - https://www.instagram.com/runrx/channel/
https://www.runrx.fit/
To find out more about what you are doing wrong in your running check out the www.runrxquiz.com
Have questions? Email us at support@runrx.fit
Short episode summary
Can you run with an injury? In this episode, Coach Valerie talks about her sprained ankle injury, what you should do if you have an injury, and whether or not it’s okay to run while injured.
Timestamps of big takeaways
[00:54] Coach Valerie shares some background on her sprained ankle
[1:45] What does rolling a hip have to do with a sprained ankle? Find out here
[2:40] Coach Caroline explains what most people do when they have an ankle injury
[3:09] Coach Valerie then discusses when it was time to address the ankle itself
[3:40] There is a difference between an acute injury and nagging injuries
[4:19] A nagging injury means we need to see how you run, and here Coach Valerie explains why
[4:54] Coach Valerie addresses when you can start running again after an injury
[5:38] When you’re running with correct form, it should be pain-free
[6:30] Coach Caroline debunks the myth that your feet are holding you up
[7:40] How do I know when it’s an injury vs just soreness? Coach Valerie answers that question here
[9:02] Pain is your body telling you that you are moving incorrectly
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on iTunes! We’re on Spotify as well, or you can listen to our show directly on Libsyn here.
Links mentioned in episode
https://www.runrx.fit/
Have questions? Email us at support@runrx.fit
Short episode summary
There is a right way and a wrong way to breathe while running. And, there is a difference between cadence and speed. Coaches Valerie and Caroline break it all down and explain why you need to give your body time to adapt and get in the right mindset for running in this episode.
Timestamps of big takeaways
[00:55] Coach Valerie answers the question “What if I can’t maintain the 180-cadence?”
[1:25] What happens if you get to 180-cadence and aren’t any faster at running? Coach Valerie addresses that here
[2:47] Coaches Caroline and Valerie address the fears that happen in running in the beginning
[3:48] Coach Valerie gives a great suggestion for helping calm your fears while learning to run pain-free
[4:14] How are you breathing? Coach Caroline discusses slow and deep vs short and shallow breaths
[5:04] This is what you should do if you’re just beginning your running practice
[6:03] Coach Valerie addresses whether or not you should get into a meditative state while running
[7:12] What is a side stitch, and what should you do about it? Find out here
[9:04] What if the pain is just too intense? Should you just stop? Coach Valerie answers this question
[9:53] Coach Valerie addresses what to do if you’re feeling pain/discomfort while running - Should you walk it out, stop, or do something else?
[11:59] - Should you use a timed walk, run, walk, run exercises in a single workout? Coach Valerie shares the harsh truth about what this type of exercising does to your brain
[13:40] Coach Caroline drives home the point about how timed walk, run exercises messes with your mindset
[15:00] If you think running will be hard, well...it will be! What else can those thoughts lead to? Coach Caroline answers that here
[15:58] Coach Caroline challenges you to do this the next time you go for a run
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on iTunes! We’re on Spotify as well, or you can listen to our show directly on Libsyn here.
Links mentioned in episode
Our Facebook - https://www.facebook.com/runrxfit
Our YouTube channel - https://www.youtube.com/c/RunRX
https://www.runrx.fit/
Have questions? Email us at support@runrx.fit
Short episode summary
5Ks, and 10Ks, and marathons, oh my! Coaches Caroline and Valerie do a deep dive into training for marathons, the truth about heart rate increases, building the body up to being able to handle long-distance running and so much more. If you have been thinking about training for a marathon or a long-distance run - this is the episode for you.
Timestamps of big takeaways
[00:42] Coach Valerie addresses why RunRX doesn’t have individualized training plans
[2:24] Coach Caroline shares what makes a personalized plan, well, personalized
[3:09] Coach Valerie gives a sneak peek into what people who go elsewhere (cough - not RunRX) for their training can expect
[4:09] Coach Caroline mentions the taboo of the 20-mile run and marathon training
[5:15] Coach Valerie exposes improperly training for a marathon, and what to do instead
[7:45] Coach Caroline geeks out on all things running and training for a marathon
[9:38] Coach Valerie tells you the harsh truth about how to train for a marathon, or even a triathlon
[11:20] Coach Caroline talks about her time as a swimmer, and then she compares training for a marathon to playing football
[13:00] Coach Valerie addresses the cardiovascular system and how long it takes the body to adapt to running long distance
[14:45] Our lawyers made us add this disclaimer - but in all seriousness, running is cardiovascular, and all working out comes with risk! That said, there is a difference between discomfort and having a heart attack!
[15:05] Coach Valerie answers the question of if you should wear a heart rate monitor while training with Run RX
[15:43] This is your reminder that your heart is a muscle and your lungs are a system
[16:03] Coach Caroline explains that we forget what we use to run
[16:50] Coach Valerie discusses the differences in runners that run long distances
[17:52] Coach Valerie gives her opinion on running with weighted vests
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on iTunes! We’re on Spotify as well, or you can listen to our show directly on Libsyn here.
Links mentioned in episode
We reference the catching up episode, and why you can’t catch up on your workouts. If you missed it, give it a listen here: https://runrx.libsyn.com/ep-005-can-you-catch-up-on-your-workout
https://www.runrx.fit/
Have questions? Email us at support@runrx.fit
Short episode summary
Is your running coach teaching you the wrong way to run? It’s very possible, and one way to tell is if they are using high knees and butt kicks in their drills. You’ve got to change your mindset about running, and use gravity in your favor instead of focusing on pushing and landing because that is when you get injured.
Timestamps of big takeaways
[00:52] Coach Valerie answers the question of why you should not do high knees and butt kicks
[2:30] Coach Caroline mentions her favorite running drills
[3:07] Coach Valerie reiterates why your drills and exercises must include pull in them to be effective
[3:52] Coach Caroline shares the biggest problems they see with RunRX members when they run
[4:14] Coach Valerie discusses why pushing is wrong in running
[4:55] Coach Valerie explains the problem with butt kicks
[5:10] Coach Caroline talks about coaches that do drills with butt kicks and the problems it causes in running
[5:56] Coach Valerie discusses gravity in running
[6:32] Coach Valerie suggests a mindset shift in how you think about running
[7:00] Coach Caroline explains how running incorrectly causes the accepted pains that don’t have to happen at all
[8:10] Coach Valerie tells us how to have more fun running by letting go of landing
[8:48] Coach Caroline spills the beans on what you’ll never see happen when you’re watching a runner run
[9:00] Coach Caroline shares what happens when you run in a pool
[9:38] Water running helps injured runners heal
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on iTunes! We’re on Spotify as well, or you can listen to our show directly on Libsyn here.
Links mentioned in episode
https://www.runrx.fit/
Have questions? Email us at support@runrx.fit
Short episode summary
Coach Valerie and Coach Caroline continue the discussion on what shoes to wear when you run. Spoiler alert - the answer is different for everyone. In this quick episode, they discuss plated shoes, orthotics, and more. Give it a listen if you're still debating about the best shoe for you.
Timestamps of big takeaways
[00:41] Coach Valerie explains what plated shoes are and the idea behind them
[1:08] Instead of the plated shoes, here’s what you should actually do
[1:46] When do elite runners use plated shoes? Coach Valerie answers that and explains that these shoes were nearly banned from the Olympics
[2:55] Coach Valerie talks about wearing orthotics and the problem with them
[3:43] Coach Valerie shares fast facts about a new shoe study and its results
[6:12] Coach Caroline asks Coach Valerie to address weight, what being heavier does to your feet, and how it impacts your run
[7:10] Coach Caroline discusses what could happen after you start losing weight
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on iTunes! We’re on Spotify as well, or you can listen to our show directly on Libsyn here.
Links mentioned in episode
We mention the What Shoes Should You Buy Episode. If you missed it, listen here https://runrx.libsyn.com/ep-3-what-shoes-should-i-buy
https://www.runrx.fit/
Have questions? Email us at support@runrx.fit
Short episode summary
Coaches Valerie and Caroline discuss the new membership program and the importance of shifting your thoughts on running. Running is not a seasonal sport, and you must practice running correctly to change your mindset about what running is and how you approach your running training. Consider this episode a sneak preview of our new program that is launching.
Timestamps of big takeaways
[00:35] Coach Caroline explains how the 6-week course of RunRX evolved into a membership for group coaching
[2:39] Coach Valerie discusses how the pandemic impacted her training as well as what it was like doing live 2-day clinics, then 1-day clinics, then pop-up clinics, and ultimately her online training
[4:45] Coach Caroline spills the beans that RunRX is switching to a new platform for the membership group coaching program
[5:34] Coach Valerie explains why in the first three weeks we ask you not to run in the new group coaching program
[6:12] Coach Caroline expands on what is done in that first three weeks and how the drills still equal out to a full workout
[7:24] Drills are how every sport trains, and this membership course is engineered to help you train properly so you can run correctly
[8:11] Coaches Caroline and Valerie address the push back that members have about not running in the first three weeks and explains how your body will come out stronger and better for it
[9:55] By using the drills and learning the proper way to run, your body will adapt correctly to how to move. This is why the course is done the way it is
[11:00] What happens if you need to start the course all over again after a break from running?
[11:29] Coach Caroline explains why you need to listen to your coach
[12:01] What happens in the first week of the course?
[13:08] There’s more than one way to do a drill, and there’s a reason you do them over and over
[13:56] Invitation to look at the new membership
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on iTunes! We’re on Spotify as well, or you can listen to our show directly on Libsyn here.
Links mentioned in episode
https://www.runrx.fit/
Have questions? Email us at support@runrx.fit
To find out more about what you are doing wrong in your running check out the www.runrxquiz.com
Short episode summary
Spoiler alert! You can not catch up on running exercises. So what can you do if you miss a workout training? The truth is, you just keep going when you do come back to running. That is why your foundation of training is so critical to running pain-free.
Timestamps of big takeaways
[1:05] Coach Valerie addresses that you can’t catch up on running exercises
[1:51] Coach Caroline compares “catching up” on a workout to trying to “catch up” on a diet, driving, and sleeping
[3:17] Coach Valerie discusses whether or not you have to start your training all over if you miss a few days
[4:04] Coach Caroline tells people that are not in the membership group what they should know if they’re following Coach Valerie on social media to learn how to run
[5:00] Coach Valerie shares that how training material is delivered is intentional
[5:45] If you’re on a training plan, and you miss a training - what do you do next?
[6:45] This is your permission slip to stop trying to “catch up” on training
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on iTunes! We’re on Spotify as well, or you can listen to our show directly on Libsyn here.
Links mentioned in episode
https://www.runrx.fit/
Have questions? Email us at support@runrx.fit
Find out what's killing your running, take the www.runrxquiz.com
Short episode summary
It’s not the shoes that make the runner. In fact, the shoes can actually be what hurts the runner. More impact on your body is never the goal if you hope to run pain-free. Coach Valerie and Coach Caroline are busting the myths of running shoes, the mistakes they see made when analyzing elite runners, how to reduce the impact on your run, and more in this episode. And, Coach Valerie even has some interesting insights on why kids run better than adults do.
Timestamps of big takeaways
[00:46] Coach Valerie explains why landing is a word she doesn't like
[2:04] Coach Valerie shares the bad advice she was given at a running shoe store that can lead to running injuries
[2:50] Coach Valerie talks about the mistake that is made when analyzing elite runners
[3:43] Coach Valerie shares how to reduce the impact on your run
[4:20] Coach Valerie discusses how we learn the wrong way to run, and we need to go back to running naturally the way kids do
[6:16] Coach Valerie addresses the problem with most shoes that are sold for running, and what you really need to wear for proper running technique
[7:12] Coach Valerie talks about the fact that people who wear cushioned shoes are actually more prone to running injuries
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on iTunes! We’re on Spotify as well, or you can listen to our show directly on Libsyn here.
Links mentioned in episode
https://www.runrx.fit/
Have questions? Email us at support@runrx.fit
Short episode summary
Why should you video your run? For starters, until Coach Valerie can see how you run, she can’t help you improve your technique. This isn’t about judgment, it’s about changing your movements so that you can run pain-free.
The RunRX membership is three months long so that you can really hone in on the proper movements and the mindset work while getting enough repetition that you can build a habit of running correctly. We live in an amazing time where we can have coaches online and learn from the comfort of our own living rooms on Zoom, and there’s never been a better time to perfect the art of running.
Timestamps of big takeaways
[00:27] Coach Caroline talks briefly about what makes her a coach
[1:05] Coach Valerie addresses learning as a new movement
[2:50] Coach Valerie talks about falling and how though it feels unnatural, you need it to run well
[3:50] Coach Caroline addresses that people are self-conscious to video themselves running, and Coach Valerie discusses why
[4:56] Coach Caroline explains what sending a video is and is not, and spoiler alert! It’s not about judgment
[5:38] Coach Valerie shares the problem with asking a physical therapist or sports doctor for help with running injuries rather than just addressing the problems by using video of them running
[6:52] Coach Caroline explains that the video analysis is private in the RunRx Membership
[7:55] What it’s like to Zoom and to get coached in running with RunRx
[9:26] What it’s really like in the beginning of coaching
[10:56] Coach Valerie shares why the RunRx membership is three months
[12:02] Coach Caroline reiterates why it’s not just four weeks or eight weeks for the RunRx membership and to master your running technique
[13:13] Practice doesn’t make perfect, perfect practice makes perfect
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on iTunes! We’re on Spotify as well, or you can listen to our show directly on Libsyn here.
Links mentioned in episode
https://www.runrx.fit/
Have questions? Email us at support@runrx.fit
Short episode summary
In this episode Coach Valerie tells the story of how the RunRX brand came to be. She shares her story about how when she began running, there were a lot of running injuries. Valerie also discusses that people weren’t exactly receptive to her running ideas outside of her initial clientele.
When Coach Valerie began, there were no online classes, let alone running certifications she could easily access. She started with a book, taught herself from that book, and then finally got training live from Dr. Nicholas Romanov - the founder of the pose method.
There’s more to running than just the skill of how you move your body. There’s also mindset and self-care, as well as stretching self-care that goes into the mix. Having all three is critical to being a great runner and being able to do it without pain.
Timestamps of big takeaways
[00:23] Coach Valerie shares what RunRX means
[1:20] Coach Valerie goes into the specifics of how the brand began, and how it started with a lot of running injuries.
[2:27] Coach Valerie explains that in the beginning, people who weren’t her clients yet were not receptive to the idea of her RunRX method.
[3:17] Coach Valerie shares that despite people not being receptive at the time, she knew that RunRX needed to be shared
[4:19] Coach Caroline asks for a deeper dive into Coach Valerie’s running certification and the standard of movement
[6:01] Coach Valerie shares the biggest fight in the community
[7:20] Coach Caroline talks about unconscious competence and getting used to how to move correctly
[8:14] Coach Valerie talks about developing an awareness of correct movement, and how it can change your workout and whether or not you will get injured while moving
[9:44] Coach Valerie discusses the triangles of the RunRX method, and how it can truly improve your running practice
[11:59] Coach Valerie shares more about the skill, strength, and self-care aspects of the triangle of the RunRX method
[13:45] Coach Valerie explains how runners need to use better methods to improve their running rather than inappropriate workarounds that take too long, and too much effort
[15:01] Does the timing of when you stretch matter? Or is it more important that we make sure we stretch?
[16:11] Coach Caroline and Coach Valerie wrap up the episode
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on iTunes! We’re on Spotify as well, or you can listen to our show directly on Libsyn here.
Links mentioned in episode
https://www.runrx.fit/
Have questions? Email us at support@runrx.fit
Short episode summary
In this episode, Coach Valerie and Coach Caroline discuss what the RunRX Podcast is, what people can expect from the future episodes, and share a little bit about their background.
You don’t have to be in pain as a runner. Caroline met Valerie when she was having knee surgery, and after one session with her she wanted Valerie to coach her because the difference she felt was like night and day.
After three decades in the running business, Valerie wants you to know that you too can learn how to run pain-free.
Timestamps of big takeaways
[00:25] Official Welcome
[00:40] How long Valerie has been a full-time running trainer
[00:46] We learn when coaches Caroline and Valorie met
[1:25] Coach Valerie tells Coach Caroline the secret to running pain-free that would change Caroline’s running game forever, and explains that it was when she asked Valerie to coach her
[2:50] Coach Valerie explains when she started working with runners and how she first got into running, and discussing the first meetup groups that she led.
[3:45] Coach Valerie explains how when she began as a running trainer she was really bad at it, and that everyone in her group started getting injuries. This was the catalyst for her to learn how to be a better runner and teach running
[4:20] Coach Valerie explains how she first became self-taught in terms of how to run correctly so she could teach others how to run pain-free
[5:00] Coach Valerie shares when she learned a key element she was missing in her teaching by attending a live training
[6:12] Coach Caroline talks about how the RunRX membership coaching began, and why the podcast was a natural evolution of the coaching to explore the mindset behind running. She also shares what you can expect on the RunRX podcast
[8:07] Thank you for joining us for this first episode
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on iTunes! We’re on Spotify as well, or you can listen to our show directly on Libsyn here.
Links mentioned in episode
https://www.runrx.fit/
Have questions? Email us at support@runrx.fit