The RunRX Podcast (Coach Valerie & Coach Caroline)

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

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!

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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

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 Apple Podcasts! We’re on Spotify as well!

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

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.

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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

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

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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

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

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 Apple Podcasts! We’re on Spotify as well!

Links mentioned in episode

https://www.runrx.fit/

Have questions? Email us at support@runrx.fit

In this episode, Coaches Caroline and Valerie will talk about injuries. They will share their personal experiences with injuries and how you can stay physically active even while you’re injured.

Timestamps of big takeaways

Coach Caroline’s Injury

[01:00] Coach Caroline was doing everyday tasks when suddenly she felt a spasm in her glute. Her first thought was to get her tune-up balls to get rid of her spasm. However, after a week of rolling and using the tune-up balls, it was still causing her pain.

Coach Valerie’s Advice

[02:14] Coach Valerie asked Caroline to switch to a foam roller and do the exercise for 30-45 minutes. She emphasized that people have difficulty with self-care because they treat it like a luxury rather than a critical component of healing. If a person has an injury, they must allot more time to do self-care.

Repetitive Movements

[04:53] When Caroline does household chores, she notices that every person has a dominant hand and everyday tasks still stretch parts of the body. Many people think running causes or aggravates their injuries when in reality it could be everyday tasks causing the aggravation.

[06:21] Self-care is essential because people can get injured anywhere, any time, even when they are not running. Dig around the injury, get a ball or get a roller and find what hurts because healing is generated by movement.

Rethink Your Movement

[12:18] Correct form in everything is essential in doing exercises and self-care. For example, how a person stands all the time or how a person moves with their body weight and space. Walking, running, and any kind of movement are all about shifting body weight. Your body needs to keep moving even while injured to fully heal properly. Even when you’re modifying your exercises, when you work with movement and have less fear of the body, you can nurse your body back to health, and 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

-- 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/

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 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

-- 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/

[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 Apple Podcasts! We’re on Spotify as well!

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

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 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, 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 Apple Podcasts! We’re on Spotify as well!

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

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 Apple Podcasts! We’re on Spotify as well!

Links mentioned in episode

https://www.runrx.fit/

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 Apple Podcasts! We’re on Spotify as well!

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

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

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 Apple Podcasts! We’re on Spotify as well!

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

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

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 Apple Podcasts! We’re on Spotify as well!

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

A running streak can help you reach more of your running goals while being fun and challenging. But does every runner need a running streak or should you implement rest days? Tune in and find out!

Timestamps of big takeaways

The Idea of Running Streaks

[01:15] Coach Valerie wants you first to ask yourself a question - what is your ultimate goal with the idea of a running streak?

[01:30] Coach Caroline said a running streak to her would be just being able to say she ran every day for a year.

[01:45] As a coach, Coach Valerie wants to help you meet your goal without any problems, and pain-free.

The Challenge to Streaks

[02:37] Coach Valerie mentions that there is a challenge in doing those streaks, which is about accountability. Although the concept of doing it every day and having success in it will bring out the excitement, you also have to connect with running and make it a little bit different every day.

Fun in Running

[04:15] Changing your mindset instead of saying you are going to run a mile and start thinking 1500 pulls because that is how many steps a runner takes in a mile, then you would have a different result. It becomes a better movement. Mixing it with other styles will make it more fun.

Taking Rest Days

[8:41] Coach Valerie wants her clients to take it easy and rest during their streaks to avoid injuries. Some runners like to take it slow when they have injuries, but continue to run - which causes more injury.

However, if the client wants to continue running, Coach Valerie will at least try and help you achieve your goal without making the injury worse.

Having Active Rest Days

[9:57] We encourage you to question why you need to do the extra work on your rest day because not resting means you are not giving your body time to recover. It would be best if you gave your body time to recover. The ideal way is to have three days on and one day 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 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, 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 Apple Podcasts! We’re on Spotify as well!

Links mentioned in episode

https://www.runrx.fit/

Have questions? Email us at support@runrx.fit

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 Apple Podcasts! We’re on Spotify as well!

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

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

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.

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.

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 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

-- 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/

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 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

-- FREE 30-day reboot on YouTube by RunRX https://www.youtube.com/playlist?list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re

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

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 Apple Podcasts! We’re on Spotify as well!

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

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 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

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

In this episode of the RunRX podcast, Coach Caroline discusses the RunRX program and the changes to come!

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.

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 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 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

-- 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/

Continuing the discussion Coach Caroline started in a recent Tough Love Tuesday, in this episode of the RunRX Podcast, Coaches Valerie and Caroline will dive deeper into the truth about how to build endurance even when your heart races while running.

Timestamps of big takeaways

Building Endurance when the Heart is Racing

[00:41] Building endurance is a challenge for everybody, and running itself is already hard. Many people tend to stay in their comfort zone and will shift to walking as soon as their heart rate goes up.

How to Build Endurance

[01:56] There are cardiovascular components to running. Many people bypass that though because they are more focused on the effort of their muscles and the fatigue that sets in. However, to build endurance, you will need to run, recover, run, and recover.

The True Challenge

[04:20] Your heart rate will increase if you go up a steep hill or try to run with an increased fall. If the heart rate goes up, some people get concerned and change their movement.

Running Up That Hill

[06:31] Instead of having the anxiety that the hill is coming, it is more about considering how you will take on that hill. If it's steep uphill, you can try to use as much gravity to your advantage as you can and pull as low as you can. At first, it may seem that all you are thinking about is the whole running movement. You will suddenly auto-adjust where your body adjusts to the hill.

Art of Running

[07:44] What most people have a challenge with is adjusting their angle of fall. People have a hard time holding their running pose because they try to run too fast. They try to overdo what their body can currently handle. What they need to do is start learning how to run at a falling angle you can hold. You've got to play with falling. So when running, learn to fall and see how far you can get. Then stop, reset, and fall again.

Be Okay with Raising Heart Rate While Running

[08:57] You also must learn how to let the heart rate go up, and be okay with that. Nothing bad is going to happen. If you need to stop, stop. But begin again. The more you do that, your heart rate increases, you start breathing more, and you build up to being able to run longer without taxing your cardiovascular system as much. You will build your endurance.

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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/

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

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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 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

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Links mentioned in episode

https://www.runrx.fit/

Have questions? Email us at support@runrx.fit

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.

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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

Short episode summary

Strike a pose! Well, a running pose, that is. In this episode, we’ll explore the pose method and its impact on your ability to run pain-free.

Timestamps of big takeaways

The Running Pose

[0:55] The word pose may instill thoughts of posture, but they are not related. The Pose method in terms of running addresses the optimal pose you need while doing that. However, there are optimal poses for walking, sitting, standing, crawling, swimming, etc…

[01:44] The Running Pose is essential to running. It helps to ease the amount of strain and effect on the body when running. Most first-time runners are unable to do this mainly because they are not aware of it.

[03:26] There will always be awkwardness when you first try the pose but eventually, it will become second nature.

Taking The Pose Method into Daily Life

[04:40] Think about how you’re sitting at work, how you’re walking to your car, or even standing while cooking or waiting in line. Movement patterns can be reinforced without you even realizing it.

Reminding Yourself to Switch Positions

[6:05] If you have an office job, Coach Valerie recommends reminding yourself to stand up, stretch, and walk around every 30 minutes to loosen up your joints.

Working on your Movement

[6:50]

When working on your movement, instead of thinking about abs and crunches as exercises, you must work on standing and holding your pose. It builds stability, balance, and strength. You don't necessarily have to practice intensely. Simple practice is okay.

Your Body is One Unit

[8:29] Too many people are focusing on single body parts. In the RunRX programs, we focus on the entire body as a unit. As a result, those individual problems will work themselves out.

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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

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.

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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, Coach Caroline will talk about moving while having an injury. Tune in for important tips on how to get physically active while injured, strained, or bruised!

Timestamps of big takeaways

The Idea of Resting When You Have an Injury

[00:34] Coach Caroline encourages people to think about moving by doing basic things such as going to the bathroom or heading to the kitchen, especially if they are experiencing a strained muscle or spasm.

How Our Body Works When Regenerating

[1:26] If you pull something and don't do anything for six months, the situation will just get worse. Your bones will change to fit your surroundings, and running strengthens your bones' capacity to support your weight. Even when slightly injured or bruised, you have to keep the blood flowing in an injured body. You can use ice, heat, and elevation to cause blood to flow to the area and decrease inflammation.

Virtual Clinic with The Coaches

[04:14] Coach Caroline discusses a virtual clinic that is being held in July. It’s a 7-day training online filled with mindset, running training, and more.

[05:16] When you need to know, is that even when you’re injured, you can work with RunRx. We’ve seen it all - bad feet, tight hips, bum knees, etc… All of these injuries can still benefit from our clinics with the help of modified drills and training.

[06:50]

There are many exercises you can modify to accommodate your injury, from burpees to push-ups. Many of those workouts can be modified for your body type as well - just one example is using bands for push-ups.

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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/

-- 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

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.

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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

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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

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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

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.

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Links mentioned in episode

-- Join the membership: http://www.runrxstrong.com

-- https://www.runrx.fit/

-- Have questions? Email us at support@runrx.fit

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!

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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 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

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Links mentioned in episode

https://www.runrx.fit/

Have questions? Email us at support@runrx.fit

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!

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Links mentioned in episode

Join the membership: https://runrx.fit/join-runrxstrong/

https://www.runrx.fit/

Have questions? Email us at support@runrx.fit

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.

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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 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

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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

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

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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

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Links mentioned in episode

https://www.runrx.fit/

Have questions? Email us at support@runrx.fit

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

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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

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?

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Links mentioned in episode

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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.

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Links to check out

-- https://www.runrx.fit/

-- FREE 30-day reboot on YouTube by RunRX https://www.youtube.com/playlist?list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re

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-- Have questions? Email us at support@runrx.fit

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

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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!

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Links to check out

-- https://www.runrx.fit/

-- FREE 30 day reboot on YouTube by RunRX https://www.youtube.com/playlist?list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re

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-- Subscribe to Our YouTube Channel: https://www.youtube.com/@RunRX

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

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Links mentioned in episode

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Have questions? Email us at support@runrx.fit

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

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Links mentioned in episode

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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

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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

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.

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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

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

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Links mentioned in episode

https://www.runrx.fit/

Have questions? Email us at support@runrx.fit

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

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Links mentioned in episode

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Have questions? Email us at support@runrx.fit

In this episode, Coach Caroline and Valerie discuss the importance of learning and anticipating movement.

Timestamps of big takeaways

Article About Movement and Pain

[00:35] In a recent article, 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? You can change your perception about the location of the box, or you could change your action. One way or the other, the goal is to reduce errors in 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 run 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.

Getting Rid of The Box

[05:52] Coach Caroline explains you can use a box to reset your body, but the box has to go away at some point.

[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.

Why You Need a Coach in Running

[08:11] 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.

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.

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. 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.

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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

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

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Links mentioned in episode

https://www.runrx.fit/

Have questions? Email us at support@runrx.fit

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.

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Links to check out

-- Join the membership: https://runrx.fit/join-runrxstrong/

-- https://www.runrx.fit/

-- Have questions? Email us at support@runrx.fit

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'll 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.

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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

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.

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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, 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.

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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

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

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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.fi

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

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Links mentioned in episode

https://www.runrx.fit/

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.

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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

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!

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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

📢 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!

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 Apple Podcasts! We’re on Spotify as well!

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

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.

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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

Everyone needs a reset from time to time. Tune in now to learn how RunRX is going back to basics for our upcoming programs.

Timestamps of big takeaways

[00:25] Today Coach Caroline is talking about the concept of starting over. In October 2022 we’ll be doing an immersion program. It’s a 4-week deep dive into learning the new movement pattern of running correctly.

Reset Your Brain and Movement Patterns

[01:18] The reason we’re doing this in lieu of the membership model is to get you to focus. Think of it like a resetting of your brain and body movements.

[02:07] Now, just because you go through the 4-week plan, doesn’t mean you’re done. This is just the start. And, you may need to do the immersion program again and again - pretty much every time you restart your running practice, this program can come in handy.

Everyone Can Benefit From a Reset

[04:20] It's not just athletes, it's musicians, it's singers, it's public speakers. You go back to the original things, the drills and the things that got you started, you do your scales, you warm up your voice, you practice in a mirror, you use your gestures.

[05:05] The immersion plan has gone through a few changes. It evolves as we grow and as we see what the running community needs. Coming back and doing it again can benefit you even if you have been through the previous iterations of it.

Reboot While You Wait

[07:11] While you’re waiting for the October immersion program, go ahead and get signed up, and then check out the 30 day reboot on YouTube. It will help prepare you and help you reset before the program begins again.

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

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

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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

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

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

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 Apple Podcasts! We’re on Spotify as well!

Links mentioned in episode

https://www.runrx.fit/

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.

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Links to check out

-- https://www.runrx.fit/

-- FREE 30-day reboot on YouTube by RunRX https://www.youtube.com/playlist?list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re

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-- Have questions? Email us at support@runrx.fit

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.

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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

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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

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

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Links mentioned in episode

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Have questions? Email us at support@runrx.fit

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

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Links to check out

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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.

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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.

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Links mentioned in episode

-- Join the membership: https://runrx.fit/join-runrxstrong/

-- https://www.runrx.fit/

-- Have questions? Email us at support@runrx.fit

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.

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Links to check out

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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.

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Links mentioned in the episode

https://www.runrx.fit/

Have questions? Email us at support@runrx.fit

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

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Links mentioned in episode

30-day reboot on YouTube

https://www.runrx.fit/

Have questions? Email us at support@runrx.fit

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

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Links to check out

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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.

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Links mentioned in episode

-- Join the membership: https://runrx.fit/join-runrxstrong/

-- https://www.runrx.fit/

-- Have questions? Email us at support@runrx.fit

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

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Links mentioned in episode

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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.

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Links to check out

-- https://www.runrx.fit/

-- FREE 30-day reboot on YouTube by RunRX https://www.youtube.com/playlist?list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re

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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.

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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

-- 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

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.

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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

Short episode summary

Is there a difference between running for exercise and training for a race? In this episode, Coaches Valerie and Caroline explore the answer.

Timestamps of big takeaways

[00:25] Is there a difference between training for a race and general running for exercise?

[00:56] A lot of people think that if they are running, they can just sign up for 5ks, 10ks, and beyond. But, the reality is you need to learn how to run before you worry about any kind of distance, let alone a race.

[03:02] The first goal should be mastering the act of running. Start small. Run by feel and don’t skip levels or drills. Run by how your body feels and train to run an entire distance. Don’t just focus on getting through it.

[05:57] You must listen to your body! Sure, you can aim to run continuously for at least an hour. But, don't feel bad about stopping when necessary. There is a difference between just getting through a race and feeling like you can truly run it.

[09:11] If you’re marathon training, you need to build up your cardio basically. You might hit a wall at mile 18 because you were trying to run too fast. Should you walk the rest of the race or should you sit down - if you haven’t built up your cardio and are unable to finish your marathon by running, you might need to sit down and take a break before you can finish running it.

[10:43] We’re not saying walking to the end of the race is a bad thing. We’re trying to make the case for listening to your body and training the right way. You’ve got to build up your cardio if you hope to get to a marathon and complete it one day.

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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 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.

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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

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!

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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 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 Apple Podcasts! We’re on Spotify as well!

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

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.

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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

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 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 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? 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. For example, you won’t hear "foot strike," "forefoot midfoot," "heel strike," or "landing."

[04:02] They are conscious of the terminology uses because they understand 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.

[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. 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. The process won’t work for you if you stop paying attention to what both instructors attempt to teach you.

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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

-- Ask Me Anything series on Facebook https://www.facebook.com/runrxfit/

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 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

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 Apple Podcasts! We’re on Spotify as well!

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