The RunRX Podcast

Do you need music, podcasts, or chatter just to get through a run? In this episode, Coaches Caroline and Valerie unpack why so many runners feel the need to distract themselves—and how doing so may be holding you back from real progress and deeper enjoyment in your running.Learn how to connect with your movement, improve your cadence, and rediscover the meditative power of running with zero distractions.

Think you need to work out for an hour to get results? Think again. In this episode, Coaches Caroline and Valerie unpack why short, focused training sessions can be far more effective—especially for runners returning from injury or learning proper movement for the first time.Instead of chasing time, learn how to chase quality of movement. Whether you're following the RunRX method on YouTube or inside the membership, this episode will help you rethink what a “real workout” looks like.

Many runners start training with the goal of losing weight—but what if more miles isn't the answer? In this episode, Coaches Caroline and Valerie debunk the myth that running a marathon is the best way to shed pounds. Instead, they explain why shorter distances, interval training, and strength work lead to better results—without the injuries or burnout.Whether you're running to improve health, lose weight, or simply get back into shape, this episode will help you approach your training smarter (and stay pain-free).

What does Olympic lifting have in common with running? More than you think—if you understand the movement behind both.In this episode, Coaches Caroline and Valerie explore how strength training cues like “drive through the feet” and “shrug the shoulders” can confuse runners and lead to injury when misapplied. Whether you're into CrossFit, Hyrox, or just doing strength work to support your miles, you'll walk away with a better understanding of how to train smarter and run pain-free.

In this episode, Coaches Caroline and Valerie respond to a recent comment about “knee drive” and break down one of the most misunderstood concepts in running form. From “stride length” to “foot strike” to “ankle action,” this is your guide to cutting through the noise and understanding how real running efficiency works.If you've ever wondered what you should be doing with your knees, ankles, or feet while running—this conversation is for you.

Short episode summaryHow long does it take you to run a mile? If it's in the double digits, is that okay? Tune in to learn what the RunRX coaches think about a 10-minute mile.Timestamps of big takeawaysChallenging the Ten-Minute Mile[00:27] How long it takes you to run a mile isn't as important as how you run that mile.[01:15] The better we get at something the easier it will feel. It's not going to make the act itself easier, but we'll be more efficient at doing it. Therefore, we'll feel like it's easier to do.Improving Running Efficiency: Balancing the Bowling Ball[03:02] People sometimes get injured when they try to run faster or longer. You can't take your body beyond what it's capable of though. You have to work your way up to speed and distance in running.[04:30] Coach Valerie shares the story of a runner she knows from Africa who used to run while balancing water on his head.[05:02] A lot of people sign up for a race to motivate themselves to run, but that sets them up to think they should be running faster. The real thing you need is efficiency first, and then it will actually improve your running speed.Easier Running Doesn't Equal Speed[06:30] Your run will get easier with time as you learn how to run more efficiently. But that might not translate to running faster right away.[08:42] Our challenge to you is not to get bogged down if your mile is in the double digits right now.Rate, Review & Subscribe ReminderDon'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 summaryIn 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 takeawaysRolling For Your Injuries[01:03] Getting the roller out and using is a challenge for many people. If you have an injury, you need to be very careful. The goal is to be pain-free, but a roller might not feel great. Work with quality, not quantity, and spend five to ten minutes with mindfulness.Normalizing Self-care[3:56] You must begin to normalize self-care, and it must become a part of your daily routine. If you're going to stand up and walk out of a room, why not take a second to stand in the doorway, and stretch? Put your arms on the door frame, open your shoulders and chest, and spend at least three to five minutes stretching, three times a day. This will help you build some consistency.Working With Injuries[05:30] You must break your fascia and scar tissue after an injury. If you have a knot in your shoulder, this is the protective tissue trying to heal the inflamed area. That is why the rollers are so effective. If you don't have a roller, try self-massaging. Do whatever it takes to work on that area and achieve a full range of motion for blood to flow and heal the area.Good Pain Vs. Bad Pain[06:51] You can generally feel how much pressure you can apply on yourself. That's important because if you find an area that's bruised, you know to massage around the area and get good blood flow around the area. But of course, if it hurts to touch, stop it, no there's no glory in hurting yourself. If it hurts too badly, you may want to seek help. We're not medical professionals and we can't diagnose you.[9:20] Coach Valerie experienced breaking her feet. Learning from her experience, massaging your body or doing some footwork when your body is in pain is a way of connecting with your own body.Don't Be Afraid to Take Care of Your Injuries[10:54] Coach Valerie and Caroline want you not to be afraid that you'll hurt yourself more. Take the time, do three minutes, and then when you get home, do the 20 minutes. You can also keep a foot roller under your chair. You don't even have to take your socks off.Rate, Review & Subscribe ReminderDon't forget to like and subscribe to our show. You can also rate and review our show on Apple Podcasts! We're on Spotify as well!Links mentioned in the episodehttps://www.runrx.fit/Have questions? Email us at support@runrx.fit

Episode notesIn 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 takeawaysMethods of Cycling and Running Efficiently[00:49] The best position for a movement is referred to as a pose. Most people can identify the standard position when we mention there is one for swimming, jogging, cycling, or other activities.The standard movement in running is the Pose Method developed by Dr. Romanov.The Middle Ground[02:39] Cycling seems to be the middle ground in exercising. Most people grew up swimming or running, but in cycling, you use your body weight more naturally.The Principle of Cycling[04:30] Most people think that when you pedal, you're supposed to apply pressure from the front of the leg and the quad. They think that cycling involves pressing your front leg into the ground at the pedal's base while pulling your foot up with your hamstring, much like you would while scraping dirt off your shoes. You actually don't need to use either one of those movements, and the glute actually plays the biggest role.How RunRX Prepares You For Running and Cycling[06:56] There are four cycling drills that RunRX teaches that anyone can do on their bike to help them learn to be more efficient on the bike. You start thinking about things differently like when you pedal up a hill, you should be in your really lowest gear and just spin up the hill. If you feel that you could add resistance, then add resistance. Going downhill, let gravity do its thing.Principle of Swimming[10:28] When Coach Valerie first met Dr. Romanov, he gave her a swimming lesson that taught her how to feel her body weight through her hands using them as support. In swimming, your hand is your support. You hold your hand, and you press down a little bit, and you bring your body up and over your support, which is your hand. Swimming feels like climbing a ladder or doing a reverse monkey bar in the water.How RunRX Helps Triathletes[13:25] The core of what RunRX teaches revolves around running. However, we have several triathletes in the program that also benefit from our drills.The Immersion[15:26] The idea behind RunRX's Immersion was to “immerse” yourself in a movement to understand what it is. The immersion allows you to understand the concept of what you are learning and practicing. The challenge is actually getting into the pose and doing the movement correctly.Having a Support System[18:27] Hearing someone else's correction is really powerful because it's easier to see someone else do the movement correctly or hear it from someone else other than yourself. Other people likely will have questions about certain movements or about dealing with injuries - and you can learn a lot from the answers their questions will prompt.Rate, Review & Subscribe ReminderDon't forget to like and subscribe to our show. You can also rate and review our show on Apple Podcasts! We're on Spotify as well!Links to check out-- -- https://www.runrx.fit/-- Have questions? Email us at support@runrx.fit

Episode notesIn this episode, we will talk about the difference between treadmill running, road running, and trail running. Is there a difference? Tune in now and find out!Timestamps of big takeawaysRunning is Running[00:55] Once you change your thoughts on running, how you describe yourself as a runner will change. You can say that you run on trails, treadmills, roads, on the hills, etc. Running itself is still running regardless of where you do it.The Difference Between Running on Different Terrains[01:44] Regardless of the terrain, you want to be in the Running Pose. The fall element changes for everybody because we all need to hold our posture, but the running pose itself remains the same in any running situation. The only action you have is pulling your foot up from whatever surface you're on.Controlled Action[05:16] When you're pulling in place, you are doing a controlled action. When you're standing in place, you are actively pulling your foot up using your hamstring. However, when your body falls forward, and your weight travels forward, you're only pulling 2% of your body weight and only using 10% active muscle contraction.The Falling Aspect of Running[06:21] For most people, running is already hard. You have to deal with your breathing, your body weight, balancing, and then there's the muscular efforts in your legs. You're using your musculoskeletal system as well, and actively working the body. When you're running on a very soft trail, or mud or sand, you are getting some fall because you're traveling. The more squishy the ground is, the more the foot will sink. When you sink into the ground, you have to work a little harder to get that foot back up, rather than just falling.[07:58] You can use gravity to your advantage, anyone. The more you understand that and simply pull your foot just enough to break contact with the ground, the more you will release your body from a lot of work.Rate, Review & Subscribe ReminderDon'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.fitHide

Episode notesWhat 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 takeawaysGetting to a 180 Cadence[0:57] Coach Valerie says that most runners have an average cadence of about 160 to 165. She says that it's because you're pushing, reaching, or both. It's inefficiency in movement. What you want is to get your cadence closer to 180.The 180 is a natural response to running. When you start to let your body fall forward, and your foot starts to pull, 180 is almost a baseline.Is the 180 Cadence the Ultimate Goal for Runners?[03:15] Most people average 165. If you try to just do 165 to 180 and you've never done that before, your legs will get tired and strained. You're using muscular effort, especially because you've not yet practiced falling. You're just starting to pull. It's a much better idea to do it as a drill to get yourself used to it. Just working on the cadence and the elasticity practice is a good idea. Let the body adjust to the cadence and practice the falling aspect. Your feet need to feel like they're keeping up with you rather than you feel like you're using your feet to travel.Stop and Reset[06:48] You might not be able to maintain the 180 in the beginning. When your body is telling you that it can't go any longer, stop and reset. The more you allow yourself to stop, reset, and restart in your run, the more likely you are to help train your body to move correctly.[11:31] When you get comfortable using gravity to fall and have the strength and the muscle elasticity to maintain that 180, you'll get there quickly, but give yourself time. Remember, Rome wasn't built in a day.Rate, Review & Subscribe ReminderDon't forget to like and subscribe to our show. You can also rate and review our show on Apple Podcasts! We're on Spotify as well!Links to check out-- Join the membership: https://runrx.fit/join-runrxstrong/-- https://www.runrx.fit/-- Have questions? Email us at support@runrx.fit

Episode notesWhat distinguishes runners from other athletes who do not run? Have you ever wondered if they'd have different stamina or if they'd do the same thing? Tune in now as coaches Valerie and Caroline discuss what factors play a part in running and what steps you can take to improve your running ability.Timestamps of big takeaways[01:05] You've undoubtedly run a lot if you're playing a game like soccer, football, or any sport.The Misconception[02:37] There is a widespread misconception that endurance running is distinct from sports running and sprinting and that the two are classified separately. As a result, soccer players, football players, and even volleyball players engage in plyometrics and quick-footed workouts. So they're learning, which is terrific, but they're also learning to pull their feet, these quick feet, which makes them feel that they should change their running style when they're supposed to run distance.[03:29] During the push, endurance athletes are encouraged to run with the region, emphasizing reach. They are also not introduced to running drills, which are utilized in all sports, because there is no widely accepted way of running. Maybe they'll tell people to do some Striders, as they're called in endurance running. They place a greater focus on good running techniques, including stretching.Non-running Athletes[04:21] Non-running athletes can be coached in two ways: Begin by instructing them on proper running technique. The endurance athlete is primarily a reacher because their sprinters, football players, and soccer players all have hamstring issues. They do both at times, but their primary focus is on reaching.[05:12] They're most likely dropping towards the ball's direction across the field. However, there is still a lot of pushing going on. So, first and foremost, we must educate him on the distinction between pushing and pulling. We'll start with short distances so that running will be pretty stilted at first. We increased his interval time once he developed that tugging sensation, and, of course, he already had a fall but was using it selectively, such as while running downfield.[06:00] In the next episode, we'll talk about the best drill.Rate, Review & Subscribe ReminderDon't forget to like and subscribe to our show. You can also rate and review our show on Apple Podcasts! We're on Spotify as well!Links mentioned in episode-- Join the membership: https://runrx.fit/join-runrxstrong/-- https://www.runrx.fit/-- Have questions? Email us at support@runrx.fit

Could elite runners like Kipchoge really be falling, not leaning, when they run? Tune in and find out!Timestamps of big takeaways[00:22] Opening With a FlubCoach Caroline hilariously fumbles the question, mixing up "running and leaning" with "falling and leaning" - but don't worry, Coach Valerie's got her back![00:39] Falling or Running? It's Both!Learn why running can be described as "free falling" and how this mindset makes running more enjoyable. We also discuss the fundamental difference between falling and leaning.[01:15] The Three Elements: Pose, Fall, PullWhen you're in the running pose, you're balanced, then fall out of balance, and pull your foot to regain balance.[02:58] Breaking Your Balance HabitsIt feels unnatural at first - you spend all day resisting falling, so intentionally getting out of balance for running requires a mental shift.[03:54] The Role of Your Head PositionYour head is the heaviest part of your body. So, keeping your ears, shoulders, and hips in line is critical. The fall happens from your center of mass.[05:31] Impact and InjuriesSpeed and distance often trigger injuries — it's all about balance. When you're out of balance, you spend too much time on the ground, increasing impact.[07:14] The Ball on Table AnalogyPicture your body as a ball on a tilted table — you don't need to bend forward or back, just stay aligned and let gravity do the work at any speed you choose.[08:54] The Science of Fall AnglesWe discuss the fascinating range of fall angles: from Usain Bolt's 21 degrees to Kipchoge's 18.4 degrees for marathon pace.[10:26] Measuring Your ProgressA gait analysis can reveal your current fall angle and ground contact time, helping you track improvements in your running technique over time.[11:50] Membership and Pricing DetailsHere we break down the value of RunRX membership. Wanna run pain free? Join us!Rate, Review & Subscribe ReminderDon't forget to like and subscribe to our show. You can also rate and review our show on Apple Podcasts! We're on Spotify as well!Links to check out-- https://www.runrx.fit/-- FREE 30 day reboot on YouTube by RunRX https://www.youtube.com/playlist?list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re-- Follow us on Facebook https://www.facebook.com/runrxfit/ and Instagram https://www.instagram.com/runrx/ -- Have questions? Email us at support@runrx.fit-- Subscribe to Our YouTube Channel: https://www.youtube.com/@RunRX

RunRX's unique practice approach to running form might feel like "too much" for some runners. But could it transform your running efficiency and prevent injuries? Tune in and find out! Timestamps of big takeaways[00:22] What Makes RunRX Different? Most runners have never actually worked on their running technique. While you might be familiar with stretches and strength exercises, at RunRX we focus on transforming how you actually run.[02:41] Just 5-Minutes? YES!Each practice segment is just 5 minutes or less. Everything can be done inside your house - no running required for practice. It's about quality, focused time rather than lengthy sessions.[04:32] Understanding the Running PoseJust like yoga has specific poses, we teach you the running pose. Through your initial gait analysis, we show you your current running form and help make it more efficient. [05:15] Practice Your New FormWe recommend taking your new running form out for 10-30 minute practice sessions. Run a little, stop and reset, do drills.[06:04] Real Success StoryWe share an inspiring story about a collegiate athlete who previously broke her leg from running. Learn what one hour of practice with our technique did for her.[09:34] Breaking the DisconnectMany runners are disconnected from their movement, relying heavily on music, watches, and gadgets. At RunRX, we teach you to reconnect with your body's natural running blueprint.[10:11] Running vs Gym TrainingYou wouldn't start heavy deadlifts without proper instruction, so why do that with running? There's proper form instruction in running — just like any other athletic movement.[11:23] The Reality of Recreational RunningA recent study showed that while elite marathoners are getting faster, recreational runners aren't improving. Why? Most recreational runners aren't receiving proper running instruction or doing targeted drills.[12:12] Join Our CommunityTune in here to learn about our flexible membership options and how you can get started with RunRX.Rate, Review & Subscribe ReminderDon't forget to like and subscribe to our show. You can also rate and review our show on Apple Podcasts! We're on Spotify as well!Links to check out-- https://www.runrx.fit/-- FREE 30 day reboot on YouTube by RunRX https://www.youtube.com/playlist?list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re-- Follow us on Facebook https://www.facebook.com/runrxfit/ and Instagram https://www.instagram.com/runrx/ -- Have questions? Email us at support@runrx.fit-- Subscribe to Our YouTube Channel: https://www.youtube.com/@RunRX

Can the words you use and think while running dramatically transform your technique and prevent injuries? Spoiler alert - YES! Tune in and learn more!Timestamps of big takeaways[00:22] The Return of Shin SplintsWe 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 IntentCoach 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 WorkTraditional 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 RunningCoach 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-PullRunning 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 WordsTune 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 DataMost 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 StoriesWe close things out with inspiring stories from our community members who've transformed their running through proper technique, including one runner who went from injury to winning her age group in a 5K.Rate, Review & Subscribe ReminderDon't forget to like and subscribe to our show. You can also rate and review our show on Apple Podcasts! We're on Spotify as well!Links to check out-- https://www.runrx.fit/-- FREE 30 day reboot on YouTube by RunRX https://www.youtube.com/playlist?list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re-- Follow us on Facebook https://www.facebook.com/runrxfit/ and Instagram https://www.instagram.com/runrx/-- Have questions? Email us at support@runrx.fit-- Subscribe to Our YouTube Channel: https://www.youtube.com/@RunRX

Want to know a secret to becoming a stronger, more efficient runner? Tune into this episode now!Timestamps of big takeaways[00:38] The Origins of the Galloway MethodWe 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 StoryHere'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 BreaksDid 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 ApproachInstead 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 PatternsWalking 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 MindfulnessCoach 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" PhenomenonWhat'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 IntegrationIncorporating 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 UsFollow 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 ReminderDon't forget to like and subscribe to our show. You can also rate and review our show on Apple Podcasts! We're on Spotify as well!Links to check out-- https://www.runrx.fit/-- FREE 30 day reboot on YouTube by RunRX https://www.youtube.com/playlist?list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re-- Follow us on Facebook https://www.facebook.com/runrxfit/ and Instagram https://www.instagram.com/runrx/ -- Have questions? Email us at support@runrx.fit-- Subscribe to Our YouTube Channel: https://www.youtube.com/@RunRX

If you have a marathon coming up, you need this episode. Tune in now for some real talk about how to prepare. We'll also bust a big myth about how long you should be running each day before race day.Timestamps of big takeaways[00:22] Today we're diving deeper into marathon training and the mental aspects behind it[00:48] Quite a few people in our membership right now are training for marathons, and spoiler alert: running more miles before the race isn't what you need to improve your time[01:56] You have to learn the movement of running before you can run a marathon without injury[02:44] Your bones and muscles take time to recover, so breaking down isn't going to help you run any faster or any further[04:38] Running is a high impact activity, and your body will break down while doing it[06:15] Even elite runners won't train longer than about 2 hours at a time, and they don't run daily[06:50] You have to build a foundation for your run if you want to do it without injury[07:20] Stopping your run at the 2-hour mark surprises many of the people in our membership[08:26] Coach Valerie explains that if in 2 hours you're only able to run 10 miles, she would suggest a half marathon, not a marathon[09:00] Coach Valerie shares about a guy she trained to run marathons at 75 years of age[10:05] You need to ask yourself if you are prepared to run a marathon - can you handle it?[12:08] You have to be able to run 2 hours if you hope to finish a full marathon[13:10] Runners should also consider external elements like hydration, what they will be eating, the weather - all of those things matter[14:45] Coach Valerie talks about the first marathon she'd ever run[15:52] Coach Caroline gives solid advice about how not to be bummed out post-marathon[17:01] Let this episode be your reminder that if don't know how to run, you shouldn't be thinking about running a marathon - when you know the proper running form, it becomes easier and more enjoyableRate, Review & Subscribe ReminderDon't forget to like and subscribe to our show. You can also rate and review our show on Apple Podcasts! We're on Spotify as well!Links to check out-- https://www.runrx.fit/-- FREE 30 day reboot on YouTube by RunRX https://www.youtube.com/playlist?list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re-- Follow us on Facebook https://www.facebook.com/runrxfit/ and Instagram https://www.instagram.com/runrx/ -- Have questions? Email us at support@runrx.fit-- Subscribe to Our YouTube Channel: https://www.youtube.com/@RunRX

With all the marathons coming up, you might be thinking about how to train for one. Our methods might surprise you. Tune in to learn how RunRX views training for a marathon.Timestamps of big takeaways[00:22] ‘Tis the season of marathons![01:48] Training for a marathon is a lot like a rehearsal before the big show[02:46] Coach Valerie discusses training and how every conversation becomes about a marathon, and we stop paying attention to the quality of the runs leading up to it[03:32] Too many runners' thoughts are consumed by the miles - getting in more miles[04:21] You should be testing out shoes and goo, and the route, etc…[04:57] If you're only focused on the miles, you're not focused on the movement of running correctly[06:13] At RunRX, we teach you how to actually run - so you can handle running[06:50] After you learn how to run, you can focus on other things like getting through your race[07:46] The first step in getting marathon ready is learning the pose method and how to fall[09:11] When we say you need to learn how to run, we're really saying learn the proper techniques of pose, fall, pull[09:44] Coach Valerie explains how she helped prepare someone to run the Chicago Marathon[11:49] When you first learn to fall, it might not feel natural[12:54] You need to get comfortable with holding the rhythm of running for two hours[13:52] You can go wrong in training - from weather to hydration - things can go wrong[14:37] It's a good idea to train in the conditions and terrain you will face on race dayRate, Review & Subscribe ReminderDon't forget to like and subscribe to our show. You can also rate and review our show on Apple Podcasts! We're on Spotify as well!Links to check out-- https://www.runrx.fit/-- FREE 30 day reboot on YouTube by RunRX https://www.youtube.com/playlist?list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re-- Follow us on Facebook https://www.facebook.com/runrxfit/ and Instagram https://www.instagram.com/runrx/

What makes RunRX different? Our focus on movement efficiency helps every runner improve, regardless of their speed or experience.Timestamps of big takeaways[00:22] The Reality of Marathon PacesThe average marathon pace is 10+ minutes per mile across major marathons worldwide.RunRX helps runners become more efficient regardless of their starting pace.[01:48] Coach Valerie's Marathon JourneyCoach Valerie shares her evolution from a novice marathoner with a simple Timex watch to understanding the difference between "just finishing" and truly racing.[05:09] From 8:30 to 6:30 PaceListen to Coach Valerie's personal transformation story. Proper training helped her drop from an 8:30 to a 6:30 pace. But, she also discovered marathon distance wasn't her sweet spot.[06:12] Understanding Different Runner GoalsThe RunRX method can adapt to different runner goals - whether you're aiming to just finish or looking to race competitively.[07:32] Beyond the Training PlanRunRX isn't just about following a plan - it's about how you feel during your runs and making your movement more efficient, regardless of your pace.[09:18] The Form Coach DifferenceRunning form is about understanding the standard of movement - just like we have standards for weightlifting movements.[11:50] The Science Behind RunRXOur focus is on natural elements like muscle elasticity and gravity that apply to every runner, regardless of size, age, or ability.[13:18] The "Plug-In" Coaching ApproachBelieve it or not, RunRX can complement your existing training program or coach by focusing specifically on form and efficiency.[15:30] The "One Thing" MythThere isn't a magic "one thing" that fixes running form. Sorry. But here you will find out what you can expect in your first few weeks of form training.[16:12] The Three-Week Learning CurveTune in here for a candid look at what new runners can expect in their first three weeks with RunRX: from initial excitement, through feeling strange, to reaching that "weird place" where transformation begins.[17:14] Your Invitation to JoinWe invite you to try RunRX! Get a gait analysis and four weeks of guided learning to transform your running efficiency. We can't wait for you to join us!Rate, Review & Subscribe ReminderDon't forget to like and subscribe to our show. You can also rate and review our show on Apple Podcasts! We're on Spotify as well!Links to check out-- https://www.runrx.fit/-- FREE 30 day reboot on YouTube by RunRX https://www.youtube.com/playlist?list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re-- Follow us on Facebook https://www.facebook.com/runrxfit/ and Instagram https://www.instagram.com/runrx/ -- Have questions? Email us at support@runrx.fit-- Subscribe to Our YouTube Channel: https://www.youtube.com/@RunRX

Even top fitness coaches face the realities of aging. Tune in now to hear how they've adapted and how you can too.Timestamps of big takeaways[00:22] From Young Trainer to Experienced CoachCoach Valerie shares her story of starting as a 19-year-old trainer, and the valuable lesson she learned early on: "not everyone's 19." Listen to how her perspective on coaching and training has evolved over 35 years.[04:07] The Changing Demographics of RunRXMore runners in their 50s, 60s, and even 70s are joining RunRX. Age is NOT a barrier to starting your running journey![04:50] A Humbling InjuryCoach Valerie opens up about a significant injury that changed her perspective on rehabilitation, and the importance of proper warm-ups. Even as an experienced coach, she had to learn to practice what she preaches.[08:15] The Unexpected Injury DetailsCoach Valerie reveals her injury didn't come from running. Tune in here for her important insights about how the body works as one unit during rehabilitation.You can't just focus on the injured area.[10:11] Mind-Body ConnectionThe coaches discuss a Zoom session where runners learned to isolate and activate their glutes.[11:47] A Real-World Example of Age ImpactCoach Caroline shares about her husband's return to exercise in his 40s versus his 50s.Recovery and adaptation change dramatically with age. [13:28] Understanding Muscle ElasticityTune in here to learn how elasticity works in our bodies and why it matters for runners of all ages.Did you know you have plenty of available elasticity until age 85? We'll tell you how to tap into it.[16:09] An Inspiring 83-Year-Old's Workout StoryCoach Valerie shares a touching story about her 83-year-old father's workout routine, demonstrating that consistency and movement are possible at any age.His "half workout" turned into a full one once he got moving. Sometimes starting is the hardest part![17:12] The Value of Having a CoachHaving a coach isn't just about following a plan - it's about having someone who can help you modify movements, work through injuries, and maintain accountability at any age or fitness level.[19:30] How to Connect with RunRXLearn how you can join the RunRX community and get your questions answered on future episodes.Rate, Review & Subscribe ReminderDon't forget to like and subscribe to our show. You can also rate and review our show on Apple Podcasts! We're on Spotify as well!Links to check out-- https://www.runrx.fit/-- FREE 30 day reboot on YouTube by RunRX https://www.youtube.com/playlist?list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re-- Follow us on Facebook https://www.facebook.com/runrxfit/ and Instagram https://www.instagram.com/runrx/ -- Have questions? Email us at support@runrx.fit-- Subscribe to Our YouTube Channel: https://www.youtube.com/@RunRX

Think you're letting your running coach down? This episode reveals why that fear is holding you back - and what your coach really thinks when you miss a workout.Timestamps of big takeaways[00:53] The Coach's Perspective on Runner GuiltCoach 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 TrapWe 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 TrainingDiscover 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 NeedsYou 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 PotentialYour coach can often see more in you than you see in yourself.This should inspire rather than intimidate you.[13:18] The Pickleball LessonCoach 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 WayYou should never feel afraid to return to training after taking a break. Your coach isn't here to judge - they're here to support your journey!Rate, Review & Subscribe ReminderDon't forget to like and subscribe to our show. You can also rate and review our show on Apple Podcasts! We're on Spotify as well!Links to check out-- https://www.runrx.fit/-- FREE 30 day reboot on YouTube by RunRX https://www.youtube.com/playlist?list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re-- Follow us on Facebook https://www.facebook.com/runrxfit/ and Instagram https://www.instagram.com/runrx/ -- Have questions? Email us at support@runrx.fit-- Subscribe to Our YouTube Channel: https://www.youtube.com/@RunRX

Let's talk about why your "awkward" running form isn't your fault. Tune in now to learn the surprisingly simple fix that could transform your running forever.Timestamps of big takeaways[00:59] What Makes a Runner Look "Smooth"?Why do some runners appear more coordinated than others?True smoothness comes from your body working in perfect unison. If you've ever wondered why some runners make it look effortless, you'll find the answer here.[03:24] The 90-Degree Arm MythCoach Valerie shares her amusing personal story about misinterpreting arm position in running. "Holding" your arms at 90 degrees is actually counterproductive.Instead, it's all about letting your arms swing naturally![05:41] The Missing Piece: Coordination TrainingWhen was the last time you actually worked on coordination? Coach Valerie explains why this often-overlooked aspect of running is crucial for your development, and why most of us never think to train it.[08:24] The Learning Process of RunningMental and physical barriers intersect when learning new movement patterns[12:30] The Childhood ConnectionCoach Caroline drops a truth bomb about how our childhood conditioning affects our running form. Remember being told to "stop running" and "sit still"? These early messages might be holding back your running form today.[14:36] The CrossFit ConnectionTune in here to learn about how Coach Valerie discovered the importance of foundational movements through CrossFit[17:04] The Foundation PyramidThe CrossFit movement pyramid and the foundation elements - balance, coordination, accuracy, and agility - are what we should focus on first in running, not speed and endurance.[19:44] Making the ChangeWe wrap up with practical advice on how to integrate these concepts into your running routine. The best part? It only takes 3-5 minutes of your pre-run time to start transforming from awkward to smooth!Rate, Review & Subscribe ReminderDon't forget to like and subscribe to our show. You can also rate and review our show on Apple Podcasts! We're on Spotify as well!Links to check out-- https://www.runrx.fit/-- FREE 30 day reboot on YouTube by RunRX https://www.youtube.com/playlist?list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re-- Follow us on Facebook https://www.facebook.com/runrxfit/ and Instagram https://www.instagram.com/runrx/ -- Have questions? Email us at support@runrx.fit-- Subscribe to Our YouTube Channel: https://www.youtube.com/@RunRX

Tune in and now discover why eating for performance (not rewards) could revolutionize your running - and how to make the switch today. Timestamps of big takeaways[00:22] The Big Mindset Shift: Performance vs RewardLet'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 ErrorCoach 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 HereWe 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 ApproachDon'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 StrategyEver 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 NutritionTake 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 EnhancerHydration 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 EatingHere'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 ReminderDon't forget to like and subscribe to our show. You can also rate and review our show on Apple Podcasts! We're on Spotify as well!Links to check out-- https://www.runrx.fit/-- FREE 30 day reboot on YouTube by RunRX https://www.youtube.com/playlist?list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re-- Follow us on Facebook https://www.facebook.com/runrxfit/ and Instagram https://www.instagram.com/runrx/ -- Have questions? Email us at support@runrx.fit-- Subscribe to Our YouTube Channel: https://www.youtube.com/@RunRX

A runner in his 60s went from "creaky knees" to a personal record in his 5K. Wanna know how? Tune in and find out!Timestamps of big takeaways[00:22] It's Never Too Late to ImproveWe chat about an inspiring runner in his late sixties who thought it might be too late to fix his "creaky knees" - until he improved his personal record in a 5K after working on his form.[01:50] Understanding Stride Length: The Broad Jump AnalogyStride length is a byproduct of good form rather than something you actively create.[04:00] The Speed-Stride ConnectionListen in as we explore how elite sprinters achieve the highest stride lengths while maintaining incredibly quick cadences of 250-300 steps per minute.[05:52] The Lightbulb MomentOur runner finally discovered the perfect balance between pulling his feet and allowing his body to travel forward, leading to both increased stride length and faster running times.[07:29] The RunRX Method: Breaking Down the InvestmentWe pull back the curtain on our coaching process, explaining why we structure our program the way we do and how the three-month progression typically works: mind understanding, body following, and finally, everything clicking together.[10:13] The Power of Live CoachingHaving eyes on your form makes such a difference in your running journey!You shouldn't be afraid to be "looked at" during coaching sessions. Virtual coaching creates a comfortable environment for improvement without the pressure of an audience.Rate, Review & Subscribe ReminderDon't forget to like and subscribe to our show. You can also rate and review our show on Apple Podcasts! We're on Spotify as well!Links to check out-- https://www.runrx.fit/-- FREE 30 day reboot on YouTube by RunRX https://www.youtube.com/playlist?list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re-- Follow us on Facebook https://www.facebook.com/runrxfit/ and Instagram https://www.instagram.com/runrx/ -- Have questions? Email us at support@runrx.fit-- Subscribe to Our YouTube Channel: https://www.youtube.com/@RunRX

In this episode, we discuss the "super shoe" revolution and the growing speed divide in marathon running.Timestamps of big takeaways[00:22] The Mental Game of RunningCoach Caroline opens the episode with an eye-opening discussion about the evolving world of marathon running.[01:52] The Evolution of Marathon EntryCoaches Caroline and Valerie explore how major marathons like Chicago and London have become increasingly exclusive, with London receiving a staggering 800,000 applications for just 50,000 spots. Learn how qualification times and lottery systems are changing the game.[04:11] Breaking Barriers: The Speed RevolutionListen in as the coaches discuss the incredible developments in marathon times - from Kipchoge's 2:00:00 milestone to the recent Chicago Marathon where we saw unprecedented times for both men and women.[05:41] The Super Shoe EffectThe "super shoe" revolution is creating a fascinating divide in the running community. Hot take! The truth is, these shoes only benefit runners with already efficient form.[08:51] Racing vs. Finishing: Two Different ExperiencesCoach Valerie shares her personal journey from simply finishing marathons to racing them, and understands why these are completely different experiences. Celebrating all runners while helping them become more efficient is crucial.[10:07] Training Like the ElitesWe believe in training all runners like they're elite athletes - focusing on intervals, strength work, skill development, and proper self-care. Investing in becoming a better runner goes far beyond just buying the right shoes and signing up for races.Rate, Review & Subscribe ReminderDon't forget to like and subscribe to our show. You can also rate and review our show on Apple Podcasts! We're on Spotify as well!Links to check out-- https://www.runrx.fit/-- FREE 30 day reboot on YouTube by RunRX https://www.youtube.com/playlist?list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re-- Follow us on Facebook https://www.facebook.com/runrxfit/ and Instagram https://www.instagram.com/runrx/ -- Have questions? Email us at support@runrx.fit-- Subscribe to Our YouTube Channel: https://www.youtube.com/@RunRX

Learn why taking your time with running training leads to breakthrough race results without injury.Timestamps of big takeaways[00:43] A Patient Runner's JourneyCoach Valerie shares the amazing story of Victoria, a Canadian runner who took an unconventional path to her first half marathon. Instead of rushing into races, she spent three years preparing, attending running clinics, and embracing the learning process as a complete beginner.[02:42] The Mental Preparation is Just as Important as Physical TrainingVictoria's success wasn't just about physical conditioning - it was about mental preparation too. In other athletic pursuits, we wouldn't expect instant mastery. Yet with running, we often do.[04:33] The Pull-up Analogy: Why Running Takes TimeCoach Valerie shares a brilliant comparison between learning to do a pull-up and learning to run properly. Expecting immediate success in running is just as unrealistic as expecting to do a pull-up on your first try at the gym.[08:13] Victoria's Success StoryVictoria had impressive progress - from running 10-12 minute miles to completing her half marathon at an 8-minute mile pace.She overcame common form issues that many tall runners face and learned to run with proper posture.[11:37] Your Invitation For GrowthThere are no quick fixes in running, just like there aren't in any other aspect of life.If you've been struggling with speed, injuries, or distance limitations, we invite you to approach running with a coachable mindset and connect with us at support@runrx.fit.Rate, Review & Subscribe ReminderDon't forget to like and subscribe to our show. You can also rate and review our show on Apple Podcasts! We're on Spotify as well!Links to check out-- https://www.runrx.fit/-- FREE 30 day reboot on YouTube by RunRX https://www.youtube.com/playlist?list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re-- Follow us on Facebook https://www.facebook.com/runrxfit/ and Instagram https://www.instagram.com/runrx/ -- Have questions? Email us at support@runrx.fit-- Subscribe to Our YouTube Channel: https://www.youtube.com/@RunRX

Ditch the numbers game and tune in to discover why your running feels trump your GPS stats – your next personal record might just be hiding in how you feel, not how far you go!Timestamps of big takeaways[00:22] The Power of Feeling in RunningCoach Caroline introduces a thought-provoking quote: "The body doesn't know how far you ran, but it knows how you felt doing it." Let's talk about why your feelings matter more than your mileage![01:42] When to Pull the Plug on Your RunEver felt guilty for cutting a run short? Coach Valerie explains why it's crucial to listen to your body and be okay with modifying your plans. It's not about the miles - it's about how you feel![03:27] Redefining Your Running MindsetWe challenge you to move away from the "I have to get my run in" mentality. Instead, ask yourself, "How do I feel today?" It's not about skipping runs because of a little rain - it's about truly tuning into your body's needs.[04:34] The Myth of the Continuous Long RunCoach Caroline busts a major running myth here. She explains why splitting your long run into two sessions can be just as effective - if not more so - than one continuous slog.[06:02] The Truth About 20-Mile Training RunsWe reveal why those dreaded 20-mile training runs might be doing more harm than good. [07:27] Learning from the Elites (Without Copying Them)Ever wondered how elite runners rack up those insane weekly mileages? Tune in here for their secret strategies - and why you shouldn't try to mimic them exactly.[09:30] Real Talk: The Pressure We Put on OurselvesTime for some tough love, runners! We discuss the unnecessary pressure we often put on ourselves and how it can derail our training.[10:47] The Power of Skill-Based TrainingWe share an inspiring story of a runner who qualified for Kona in her 60s by focusing on running skill rather than just logging miles. Could this be the secret to your next personal record?[12:37] How Coaching Can Transform Your RunningWe wrap things up by explaining how having a coach can revolutionize your running journey. From form checks to mental strategies, we're here to help you crush your goals - whatever they may be!Rate, Review & Subscribe ReminderDon't forget to like and subscribe to our show. You can also rate and review our show on Apple Podcasts! We're on Spotify as well!Links to check out-- https://www.runrx.fit/-- FREE 30 day reboot on YouTube by RunRX https://www.youtube.com/playlist?list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re-- Follow us on Facebook https://www.facebook.com/runrxfit/ and Instagram https://www.instagram.com/runrx/ -- Have questions? Email us at support@runrx.fit-- Subscribe to Our YouTube Channel: https://www.youtube.com/@RunRX

Treadmill or trail? Tune in for some surprising truths about indoor vs. outdoor running!Timestamps of big takeaways[00:22] The Great Treadmill vs Outdoor Running DebateWe 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 RunningCoach 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 FormTreadmills 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 FallWe 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 RevolutionCoach 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 TreadmillWe 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 UsersDon't have access to a fancy curved treadmill? No worries! Coach Valerie shares a pro tip: set your regular treadmill to a 1% incline. Small change, big impact!Rate, Review & Subscribe ReminderDon't forget to like and subscribe to our show. You can also rate and review our show on Apple Podcasts! We're on Spotify as well!Links to check out-- https://www.runrx.fit/-- FREE 30 day reboot on YouTube by RunRX https://www.youtube.com/playlist?list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re-- Follow us on Facebook https://www.facebook.com/runrxfit/ and Instagram https://www.instagram.com/runrx/ -- Have questions? Email us at support@runrx.fit-- Subscribe to Our YouTube Channel: https://www.youtube.com/@RunRX

Tune in and learn the secret skill of running to transform your stride and banish pain for good.Timestamps of big takeaways[00:22] Running is More Than Just One Foot in Front of the OtherWe 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 RunningCoach 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 RunningRemember 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 EnoughWe'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 FormSo 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 AnalysisCurious 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 AllThere's often one key correction that can address multiple running issues.[12:10] Join Our Community of RunnersJoin the RunRX community! Whether you're just starting out or looking to take your running to the next level, we've got resources to help you run pain-free and enjoy every step.Rate, Review & Subscribe ReminderDon't forget to like and subscribe to our show. You can also rate and review our show on Apple Podcasts! We're on Spotify as well!Links to check out-- https://www.runrx.fit/-- FREE 30 day reboot on YouTube by RunRX https://www.youtube.com/playlist?list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re-- Follow us on Facebook https://www.facebook.com/runrxfit/ and Instagram https://www.instagram.com/runrx/ -- Have questions? Email us at support@runrx.fit-- Subscribe to Our YouTube Channel: https://www.youtube.com/@RunRX

In this episode, we share tips on how to optimize your training using heart rate intervals, especially if you carry extra weight.Timestamps of big takeaways[00:21] Heart Rate in Running for Heavier FolksCoach Caroline introduces the topic of heart rate training for heavier runners.[01:09] Heart Rate Training for Heavier RunnersCoach Valerie explains why heart rate gets higher for shorter intervals, especially for those who are overweight or just starting out.[02:06] Short Intervals and RecoveryIf you let your heart rate get high during short running intervals, recovery between efforts is important.[03:34] Benefits of This Training ApproachThis training method of short intervals and recovery leads to improved conditioning and efficiency over time.[04:23] Avoid Strict Time IntervalsRather than adhering to strict time intervals, listen to your body.[05:51] Frequency of TrainingCoach Valerie recommends training every other day rather than daily.[06:54] Focus on Efficient MovementQuality over quantity in running practice is your best bet for training without pain (and less risk of injury!).[08:10] Learning to Run vs. Just MovingStopping to recover is more beneficial for learning to run than continuously walking.[10:11] Mindset Shift in TrainingWe recommend you change your mindset about constant movement during training.[11:21] Interval Training > Constant TrainingInterval training can make running more enjoyable and effective.[13:02] Applying Interval Training to Race ScenariosHere the coaches talk about how interval training prepares runners for varying paces during races.Rate, Review & Subscribe ReminderDon't forget to like and subscribe to our show. You can also rate and review our show on Apple Podcasts! We're on Spotify as well!Links to check out-- https://www.runrx.fit/-- FREE 30 day reboot on YouTube by RunRX https://www.youtube.com/playlist?list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re-- Follow us on Facebook https://www.facebook.com/runrxfit/ and Instagram https://www.instagram.com/runrx/ -- Have questions? Email us at support@runrx.fit-- Subscribe to Our YouTube Channel: https://www.youtube.com/@RunRX

Discover how letting go of control and focusing on just two simple actions can transform your running, making it more efficient and pain-free.Timestamps of big takeaways[00:22] Introduction and Topic Setting- Coach Caroline introduces the topic of a runner's tendency to over-control their movements[01:23] Discussing Runners' Control Issues- Coach Valerie explains the control issues common among runners and how it creates tension[02:23] RunRX Zoom Sessions and Relaxation Challenges- We share a little about the RunRX Zoom sessions and the difficulty runners face in relaxing[03:03] Muscle Action and Relaxation- Coach Valerie explains the basic muscle actions and the importance of focusing on one action at a time[03:41] Letting Go of Ground Contact- Releasing from the ground is important, but we understand the mental challenges involved with letting go[04:29] Student Realization on Controlling Less- We share a story a student's breakthrough in understanding the need to control less while running[05:28] Focusing on Essential Actions- Focusing only on essential actions (pulling foot and holding body) can improve running[06:10] Mindset and Body Movement Connection- Mental limitations manifest in physical movement[07:32] Simplifying Running Focus- There is simplicity in focusing only on pulling the foot up and maintaining body alignment[08:15] Paralympics Inspiration- Coach Valerie discusses Paralympic athletes to illustrate the importance of adapting to limitations[09:19] Approaching Movement with a Positive Mindset- You should approach running with a focus on abilities rather than limitations[10:38] Closing Thoughts and Call to Action- Coach Caroline summarizes the main points of this episode and invites listeners to learn more about RunRXRate, Review & Subscribe ReminderDon't forget to like and subscribe to our show. You can also rate and review our show on Apple Podcasts! We're on Spotify as well!Links to check out-- https://www.runrx.fit/-- FREE 30 day reboot on YouTube by RunRX https://www.youtube.com/playlist?list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re-- Follow us on Facebook https://www.facebook.com/runrxfit/ and Instagram https://www.instagram.com/runrx/ -- Have questions? Email us at support@runrx.fit-- Subscribe to Our YouTube Channel: https://www.youtube.com/@RunRX

Discover why popular cross-training trends might be misguided and learn RunRX's holistic approach to improving your running performance without risking injury.Timestamps of big takeaways[00:22] Discussion of Running Trends- Coach Caroline introduces the topic, mentioning trends from ChatGPT about strengthening key muscles and cross-training[02:00] Coach Valerie's Perspective on Cross-Training- Coach Valerie discusses the importance of varied movements and the origins of cross-training for runners[03:41] Caution on Extreme Cross-Training- Coach Valerie warns against extreme forms of cross-training (i.e. hot yoga)[04:14] Importance of Proper Form and Guidance- Improper form in any exercise, including running and strength training comes with risk[06:13] Historical Context of Body Part Training - Coaches Caroline and Valerie discuss the history of body part-specific training and its limitations[07:25] Full Body Approach to Training - Full-body training for runners, starting with bodyweight exercises is critical for the overall health of a runner[08:16] Misconceptions About Muscle Activation in Running - Muscles work together in running - this challenges the idea of isolating specific muscle groups[09:37] Case Study: Pilates Instructor's Running Form- Coach Valerie shares an anecdote about a Pilates instructor with core strength but incorrect running posture[10:59] The RunRX Approach- We believe in skill, strength, and self-care - consider it our holistic approach to improving running performance[11:54] Check out the RunRX Resources - Head to RunRX's YouTube channel and check out our reboot program[13:12] Individual Runner Concerns - RunRX tailors advice to individual runner issues - here we use an example of a runner with tight calves[14:29] Closing Thoughts on Holistic Approach - Remember - the whole body works together in running. Feel free to reach out if you have additional questionsRate, Review & Subscribe ReminderDon't forget to like and subscribe to our show. You can also rate and review our show on Apple Podcasts! We're on Spotify as well!Links to check out-- https://www.runrx.fit/-- FREE 30 day reboot on YouTube by RunRX https://www.youtube.com/playlist?list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re-- Follow us on Facebook https://www.facebook.com/runrxfit/ and Instagram https://www.instagram.com/runrx/ -- Have questions? Email us at support@runrx.fit-- Subscribe to Our YouTube Channel: https://www.youtube.com/@RunRX

Tune in as we debate embracing discomfort vs. eliminating unnecessary struggle for better performance and being able to enjoy running.Timestamps of big takeaways[00:22] Introduction and Nike Ad Discussion - Coach Caroline introduces the topic, describing a Nike ad showing runners in the rain- The ad's tagline "Winning isn't comfortable" which prompts our discussion[01:33] Coach Valerie's Perspective on Discomfort and Progress - Coach Valerie interprets the ad's message as being willing to get uncomfortable to progress- She also discusses the evolution of Nike's marketing from "Just Do It" to emphasizing harder effort[03:01] Trends in Running Training - Coach Valerie notes a shift from lower zone training back to higher intensity and intervals[05:01] Travis Mannion Foundation 9/11 Run Event- Coach Valerie describes a recent event where participants intentionally made running more challenging[07:56] Observations on Runner Effort and Struggle- There's a difference between front-of-pack runners and those struggling. We need to encourage runners without adding pressure[09:30] The Appeal of Running Despite Difficulty- Coach Valerie explains to non-runners why people continue to run despite the challenge. There's a sense of accomplishment and desire for improvement[10:34] RunRX Method and Reducing Unnecessary Struggle- The coaches chat about the concept of "unloading" unnecessary tension and effort in running. There's a stark contrast between purposeful training discomfort and unnecessary struggle[12:12] Reframing Running Difficulty - Running can be cardiovascularly challenging without being physically painful. Running efficiently can be as enjoyable as dancing[14:08] Closing Thoughts- Efficient movement can make running enjoyable, even in challenging conditions. We'd love to have you work with us to see for yourself that running can be fun and pain free.Rate, Review & Subscribe ReminderDon't forget to like and subscribe to our show. You can also rate and review our show on Apple Podcasts! We're on Spotify as well!Links to check out-- https://www.runrx.fit/-- FREE 30 day reboot on YouTube by RunRX https://www.youtube.com/playlist?list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re-- Follow us on Facebook https://www.facebook.com/runrxfit/ and Instagram https://www.instagram.com/runrx/ -- Have questions? Email us at support@runrx.fit-- Subscribe to Our YouTube Channel: https://www.youtube.com/@RunRX

Uncover how the Pose Method simplifies running technique, challenging traditions to improve your performance.Timestamps of big takeaways[00:49] Introduction to the Skip DrillCoach Valerie introduces the concept of a skip drill and its purpose in running training.[01:59] Purpose of Running DrillsWhy runners do drills: to feel proper running form, build strength, and improve muscle-tendon elasticity[03:32] Elasticity in RunningSpringiness and muscle elasticity is critical for running. It's a lot like the natural motion of skipping[03:58] Pose Method Approach to DrillsCoach Valerie discusses how the Pose Method uses traditional track and field drills but teaches them with specific intent[04:40] Pose Method's Unique Approach to DrillsThe Pose Method is different from traditional track and field approaches[07:09] Focus on Pulling ActionFocusing solely on pulling your foot up from the ground in running, rather than worrying about specific muscle groups is important to run pain free[08:04] Common Mistakes in Running FormCoach Valerie addresses common running issues like knee pain and the importance of proper muscle activation[10:08] Personal Experience with Pose MethodCoach Valerie shares her personal journey of learning the Pose Method[13:17] Simplifying Running TechniqueThe Pose Method simplifies running technique by focusing on fewer, more essential elements[14:24] Comparison with Other SportsOther sports incorporate running drills, contrasting with the typical approach in endurance running[16:47] Lack of Standardized Running FormCoach Caroline highlights the absence of a universally accepted standard for running form[17:11] Importance of Movement StandardsCoach Valerie draws parallels with other sports (like CrossFit) that have clear standards for movements. There's a serious need for similar standards in running[20:25] Mindset in Seeking New TechniquesCoach Caroline addresses the mental aspects of why runners might look for new drills or techniques, encouraging self-reflection on motivation and goals[21:05] Reach Out with Questions!We'd love to answer questions and give more helpful info, so please reach out if you want to learn more about running pain free!Rate, Review & Subscribe ReminderDon'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 QuestionLet'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 TechnologyEven 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 ThoughtsDeveloping 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 freeRate, Review & Subscribe ReminderDon't forget to like and subscribe to our show. You can also rate and review our show on Apple Podcasts! We're on Spotify as well!Links to check out-- https://www.runrx.fit/-- FREE 30 day reboot on YouTube by RunRX https://www.youtube.com/playlist?list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re-- Follow us on Facebook https://www.facebook.com/runrxfit/ and Instagram https://www.instagram.com/runrx/ -- Have questions? Email us at support@runrx.fit-- Subscribe to Our YouTube Channel: https://www.youtube.com/@RunRX

Tune in and learn how your upper body might be the secret to revolutionizing your running form and performance.Timestamps of big takeaways[00:22] A Robot That Runs? What's next, Alexa doing our workouts? We kick things off with a fascinating discussion about a running robot that's got us thinking about how we teach the Pose method and RunRX. [02:11] From Aerobics Instructor to Pose Method CoachEver wonder how your coaches got their start? Coach Valerie takes us on a trip down memory lane of her journey from uncoordinated aerobics instructor to Pose method expert.[04:14] The Secret Role of Your Arms in RunningHere, we unpack a crucial insight: your arms aren't just for show when you run.[05:49] The Great Arm-Holding ExperimentRemember when you were a kid and tried to follow instructions too literally? Coach Valerie confesses to spending years running with her arms held stiffly by her sides.[06:25] The Widespread Problem of "Stuck" Upper BodiesEver feel like you're running stiffly? You're not alone![07:11] It's Not About Swinging Your ArmsWe dive into a crucial distinction that could transform your running. Learn why forcing arm movements isn't the answer, and how to tap into your body's natural rhythm.[09:19] You Can't Just Say "Relax"Frustrated by vague advice to just "relax" while running? We feel you! Discover why that approach doesn't cut it and how we've developed specific drills to help you truly release tension.[09:54] The Case of The Arm Circle AvoiderWe share a humorous and enlightening anecdote about a stubborn member who hated arm circles. His story illustrates why we sometimes need to do the exercises we dislike the most![11:29] Where Your Hip Pain Might Be Coming FromThink you've got your injury all figured out? Think again! We share a mind-blowing insight about how seemingly unrelated body parts can cause your running woes.[12:01] Evolving Our Teaching MethodsWe're revamping our famous running style quiz. Even if you've taken it before, you'll want to give the new version a try for fresh insights into your running.[13:20] We Can Help With Your Running JourneyWe'd love for you to join our membership community. Whether you're a newbie or a returning member, join us as we explore the world of running pain free.Rate, Review & Subscribe ReminderDon't forget to like and subscribe to our show. You can also rate and review our show on Apple Podcasts! We're on Spotify as well!Links to check out-- https://www.runrx.fit/-- FREE 30 day reboot on YouTube by RunRX https://www.youtube.com/playlist?list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re-- Follow us on Facebook https://www.facebook.com/runrxfit/ and Instagram https://www.instagram.com/runrx/ -- Have questions? Email us at support@runrx.fit-- Subscribe to Our YouTube Channel: https://www.youtube.com/@RunRX

Discover how elite runners and top shoe brands are proving our running techniques right, and learn to run faster and safer at any age.Timestamps of big takeaways[00:52] The Myth of Running on CloudsWe kick things off by debunking the popular marketing claim of running shoes feeling like "running on clouds." [03:38] Debunking Elite Runner Myths Ever heard that elite runners hit the ground harder? Here, you'll discover why more cushioning isn't always better and how gravity, not ground force, is the key to acceleration in running.[05:53] The Truth About Ground Contact in RunningCoach Valerie breaks down the science of how your foot should ideally interact with the ground during running.[07:28] Nike's Surprising Olympic Shoe DesignWe dive into Nike's latest innovation for Olympic runners - and it might surprise you! [08:45] Nike's Minimalist Approach to Olympic SpikesNike's surprising "minimalist" approach to their latest Olympic running spikes reinforces our teachings about the importance of a stable footbed and proper foot placement.[11:55] The Evolution of Running KnowledgeCoach Valerie shares how running instruction has changed over the decades. You'll see why understanding the science behind running can lead to major improvements in your own form and enjoyment of the sport.[14:03] The Value of Sprinter-Inspired DrillsLearn why we incorporate sprinter-style drills into our training for all runners, regardless of their speed or experience level.[15:23] Harnessing Your Body's Natural AbilitiesYou can work with gravity, physics, and your body's natural elasticity to become a more efficient runner.[16:22] A Success Story: Finding the "Flying Feeling"We share an inspiring anecdote about a 72-year-old runner who discovered the joy of efficient running.[18:00] Wrap-up and InvitationWe close the episode by inviting you to check out the RunRX membership and share the podcast with your running buddies.Rate, Review & Subscribe ReminderDon't forget to like and subscribe to our show. You can also rate and review our show on Apple Podcasts! We're on Spotify as well!Links to check out-- https://www.runrx.fit/-- FREE 30 day reboot on YouTube by RunRX https://www.youtube.com/playlist?list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re-- Follow us on Facebook https://www.facebook.com/runrxfit/ and Instagram https://www.instagram.com/runrx/ -- Have questions? Email us at support@runrx.fit-- Subscribe to Our YouTube Channel: https://www.youtube.com/@RunRX

Is your mindset good enough to go for the gold? Join us as we explore the mindset of an olympic athlete.Timestamps of big takeaways[00:21] Setting the Olympic SceneWe 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 UnexpectedCoach 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 MindsetWe 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 ExpectationsWe 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 PerseveranceGet 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-TalkBuckle 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 VictoryYou 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 LineWe 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 ContentWe'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 ReminderDon't forget to like and subscribe to our show. You can also rate and review our show on Apple Podcasts! We're on Spotify as well!Links to check out-- https://www.runrx.fit/-- FREE 30 day reboot on YouTube by RunRX https://www.youtube.com/playlist?list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re-- Follow us on Facebook https://www.facebook.com/runrxfit/ and Instagram https://www.instagram.com/runrx/ -- Have questions? Email us at support@runrx.fit-- Subscribe to Our YouTube Channel: https://www.youtube.com/@RunRX

What does Olympic sprinter training have to do with everyday runner techniques? Tune in and find out!Timestamps of big takeaways[00:22] Let's Talk About the OlympicsCoach Caroline opens the episode chatting about the Olympics in Paris and the running events[01:24] Evolution of Running TrainingCoach Valerie discusses the historical separation between sprinters and distance runners[02:01] Dr. Romanoff's BackgroundDr. Romanoff was a high jumper, and we share his approach to coaching runners[03:51] RunRX Training PhilosophyRunRX trains runners like sprinters. We believe in comprehensive training[05:20] The RunRX Immersion ProgramTune in here for a detailed breakdown of the immersion program for new runners joining RunRX[07:31] Impact of RunningRunning is the highest impact solo sport. Our training is designed to help you run pain free[09:39] Olympic Training ComparisonHere we discuss the Netflix documentary "Sprint" and compare it to Olympic athlete training[10:47] Importance of Balanced TrainingWarm-ups, self-care, and varied training beyond just running miles are all critical for balance[12:19] We're a Wealth of Knowledge!Check out the RunRX website, our resources below, and join our membership!Rate, Review & Subscribe ReminderDon't forget to like and subscribe to our show. You can also rate and review our show on Apple Podcasts! We're on Spotify as well!Links to check out-- https://www.runrx.fit/-- FREE 30 day reboot on YouTube by RunRX https://www.youtube.com/playlist?list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re-- Follow us on Facebook https://www.facebook.com/runrxfit/ and Instagram https://www.instagram.com/runrx/ -- Have questions? Email us at support@runrx.fit-- Subscribe to Our YouTube Channel: https://www.youtube.com/@RunRX

Tune in as we discuss the transformative power of being open to learning. It might just help you run pain free!Timestamps of big takeawaysIntroduction and Personal Update[00:22] Coach Valerie shares about getting two new English bulldogsBeing 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 learningThe RunRX Zoom Classes[02:13] Here you will learn about our Zoom classes and how we work on running drills and movementProgress and Perception[03:24] Coach Valerie explains how long-term members are now feeling the "lightness" in their runningThe 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 learningAsk Questions and Be Coachable[05:51] You need to be willing to ask questions and shouldn't be afraid to seek helpOne-on-One Support[06:37] We share an example of how we provided individual support to a struggling memberGroup vs. Individual Coaching[08:11] Group settings can be beneficial, but there is individual support when neededCheck-ins and Progress[09:24] Weekly check-ins contribute to progressionLong-term Benefits[10:18] Long-term members continue to benefit from the RunRX programJoin RunRX![11:41] We invite you to join RunRX so you can run pain free!Rate, Review & Subscribe ReminderDon't forget to like and subscribe to our show. You can also rate and review our show on Apple Podcasts! We're on Spotify as well!Links to check out-- https://www.runrx.fit/-- FREE 30 day reboot on YouTube by RunRX https://www.youtube.com/playlist?list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re-- Follow us on Facebook https://www.facebook.com/runrxfit/ and Instagram https://www.instagram.com/runrx/ -- Have questions? Email us at support@runrx.fit-- Subscribe to Our YouTube Channel: https://www.youtube.com/@RunRX

Unlock the secret of the RunRX triangle to revolutionize your running form, boost efficiency, and find balance at any age.Timestamps of big takeaways[00:45] Introduction and Inspiration Coach Caroline introduces the concept of triangles symbolizing balance, inspired by a podcast about the Supreme Court.[02:07] The RunRX Triangle Explained Coach Valerie explains the RunRX triangle concept, with skill, strength, and self-care forming the three points.[02:43] Pose-Fall-Pull Method The pose-fall-pull method is another triangle concept in running technique.[03:28] Balance in Running Technique Here you will learn how the triangle concept applies to achieving balance in running form.[04:39] Addressing Common Misconceptions Coaches Caroline and Valerie discuss how the triangle concept helps address misconceptions about running injuries and form.[06:04] The Importance of Awareness in Running Coach Valerie emphasizes the significance of awareness in improving running technique.[07:15] Improvement at Any AgeThe RunRX program helped a 72-year-old runner see improvements after just two weeks of applying the triangle concept.[08:43] Balancing the Running TriangleUnderstanding and balancing the triangle leads to improved running efficiency.[09:49] Correct Running Form There is a correct way to run, despite individual differences.[12:52] Closing Thoughts and Invitation Coaches Caroline and Valerie wrap up the discussion and invite you to reach out or join the RunRX program for more personalized guidance.Rate, Review & Subscribe ReminderDon't forget to like and subscribe to our show. You can also rate and review our show on Apple Podcasts! We're on Spotify as well!Links to check out-- https://www.runrx.fit/-- FREE 30 day reboot on YouTube by RunRX https://www.youtube.com/playlist?list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re-- Follow us on Facebook https://www.facebook.com/runrxfit/ and Instagram https://www.instagram.com/runrx/ -- Have questions? Email us at support@runrx.fit-- Subscribe to Our YouTube Channel: https://www.youtube.com/@RunRX

Discover how to turn your running streaks into powerful tools for progress, not obsession, and learn to balance your goals with real life.Timestamps of big takeaways[00:24] Introduction to the TopicCoach Caroline introduces the concept of streaks and challenges, using her personal experience with a mind training app.[02:01] The Downside of StreaksCoach Caroline discusses the potential negative impact of breaking a long streak.[03:17] Coach's Perspective on Challenges and Streaks Coach Valerie shares her thoughts on how to approach challenges and streaks as a coach.[04:06] Setting Attainable Goals Setting realistic and attainable goals for challenges is critical if you hope to be successful in achieving what you want.[05:25] Balancing Challenges with Real Life Coach Valerie talks about the need to balance challenge goals with real-life commitments.[07:24] Creating Meaningful Challenges Set challenges that are not just about streaks but about progress and performance.[09:11] When to Intervene as a CoachCoach Caroline asks about when a coach should step in if a challenge becomes unhealthy.[10:02] The Importance of Balance in Challenges Coach Valerie emphasizes the need for balance and measurable progress in challenges.[12:10] AMA InvitationWe invite you to reach out with questions. We'd love to answer them in a future episode. And, we invite you to join RunRX to learn first hand how to run pain free!Rate, Review & Subscribe ReminderDon'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

As the temperatures outside rise, how does it impact your heart rate? Tune in as we share practical advice for runners training in hot conditions.Timestamps of big takeawaysIntroduction to Heart Rate Concerns[00:22] - Coach Caroline shares a personal experience with elevated heart rate while working in the heat.Heat's Impact on Heart Rate and Performance[00:02:08] - Discussion on how heat affects heart rate and performance, including the example of Olympic trials in Florida.Heart Rate Zones and Efficient Running[00:04:06] - Coach Valerie explains how learning efficient running techniques can initially lead to higher heart rates.Overcoming Fear of Higher Heart Rates[00:06:25] - The importance of allowing yourself to experience higher heart rates for improved performance.Heat Training and Race Preparation[00:09:34] - Discussion on whether to train in heat for races that will occur in hot conditions.Personal Experience with Heat's Impact[00:11:16] - Coach Valerie shares her experience of running at different times of day and the impact on heart rate.Rate, Review & Subscribe ReminderDon't forget to like and subscribe to our show. You can also rate and review our show on Apple Podcasts! We're on Spotify as well!Links to check out-- https://www.runrx.fit/-- FREE 30 day reboot on YouTube by RunRX https://www.youtube.com/playlist?list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re-- Follow us on Facebook https://www.facebook.com/runrxfit/ and Instagram https://www.instagram.com/runrx/ -- Have questions? Email us at support@runrx.fit-- Subscribe to Our YouTube Channel: https://www.youtube.com/@RunRX

Let's talk about older athletes. Can you teach an older athlete how to run pain free? Tune in for our candid chat!Timestamps of big takeawaysLet's Chat About Working with Older Runners[00:22] - Coach Caroline introduces the topic of working with runners that are over 60 years old.The Importance of Warm-up and Self-care for Older Athletes[01:37] - Older athletes need more warm-up and self-care.Benefits of Muscle Elasticity for Older Runners[03:21] - Elasticity can help reduce joint pain in older runners.Success Story of an Older Runner[04:11] - Here we chat about a runner in his sixties with severe arthritis who improved his running through the RunRX program.Openness to Learning in Older Runners[05:32] - Older runners are often more open to learning new techniques. Take a lesson from this younger athletes!Success Story of an 85-year-old Runner[06:02] - Coach Valerie shares a story about an 85-year-old runner achieving a sub-10-minute mile.Addressing Skepticism About Learning to Run[08:13] - Here we chat about how to approach runners who are skeptical about needing to learn proper running technique.Efficiency and Injury Prevention in Running[09:22] - Coach Valerie explains the focus on efficiency and injury prevention in the RunRX teaching method.Success Story from a Recent Clinic[0:11] - We share a story about an older runner who rediscovered the joy of running without knee pain.Rate, Review & Subscribe ReminderDon't forget to like and subscribe to our show. You can also rate and review our show on Apple Podcasts! We're on Spotify as well!Links to check out-- https://www.runrx.fit/-- FREE 30 day reboot on YouTube by RunRX https://www.youtube.com/playlist?list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re-- Follow us on Facebook https://www.facebook.com/runrxfit/ and Instagram https://www.instagram.com/runrx/ -- Have questions? Email us at support@runrx.fit-- Subscribe to Our YouTube Channel: https://www.youtube.com/@RunRX

Hot take! Regular chiropractic or massage appointments aren't enough to replace daily self-care. Tune in and find out why.Timestamps of big takeawaysLet's Talk About Chiropractic and Massage Appointments [00:22] - Coach Caroline introduces the question about whether regular chiropractic or massage appointments can replace self-care routines.The Importance of Daily Self-Care[01:18] - Coach Valerie emphasizes that while professional treatments are beneficial, they don't replace the need for daily self-care work.Challenges with Patient Compliance[02:10] - Here we chat about a physical therapist's study on patient memory and compliance with at-home exercises.[03:14] - Coach Valerie shares her personal experience with chiropractic care and discusses how people often rely on adjustments without addressing underlying issues.The Role of Chiropractic and Physical Therapy[03:54] - Coach Valerie explains the ideal use of chiropractic and physical therapy as preventative and maintenance tools rather than recurring problem-solvers.[04:47] - Coach Valerie had a good working relationship with physical therapists and chiropractors for a while, and it afforded her a great opportunity to learn from them.Addressing Root Causes of Pain[06:20] - Many issues stem from posture and movement patterns rather than just isolated injuries.The Importance of Understanding Running Mechanics[09:01] - Physical therapists can benefit from understanding running mechanics, particularly the Pose Method.[09:31] - Healthcare providers could better help runners by analyzing their running pose rather than just focusing on the area of pain.Misconceptions About Strength and Muscle Activation[10:06] - There are a lot of misconceptions about muscle weakness and activation. That's why the proper movement patterns are so important.[10:59] - The RunRX approach addresses things like “weak hamstrings” differently than traditional approaches, and that's how we help people run pain free.Join RunRX![12:00] - Tune in here for information on how listeners can join the RunRX membership and work with Coach Valerie.Rate, Review & Subscribe ReminderDon't forget to like and subscribe to our show. You can also rate and review our show on Apple Podcasts! We're on Spotify as well!Links to check out-- https://www.runrx.fit/-- FREE 30 day reboot on YouTube by RunRX https://www.youtube.com/playlist?list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re-- Follow us on Facebook https://www.facebook.com/runrxfit/ and Instagram https://www.instagram.com/runrx/ -- Have questions? Email us at support@runrx.fit-- Subscribe to Our YouTube Channel: https://www.youtube.com/@RunRX

This episode can help you improve both your Pickleball and running game. Tune in and learn more!Timestamps of big takeaways[00:22] IntroductionCoach Caroline introduces the topic of Pickleball and what happens when you take a break from exercising[01:04] The Importance of Side-to-Side MovementCoach Valerie discusses her experience playing pickleball after a two-week break and the soreness she felt in her calves.Side-to-side movements, which are not common in running, are crucial for overall fitness and to avoid muscle fatigue.[03:39] Fitness vs. Muscle FatigueCoach Valerie explains that muscle fatigue is not necessarily related to fitness level, but rather to the specific movements one performs regularly.She gives an example of hiking in Utah and feeling different muscles being activated due to the change in activity and altitude.[05:10] Identifying the Source of Soreness or PainInstead of just blaming running, when runners experience soreness or pain, Coach Valerie asks for a video and inquires about other activities that may be causing the discomfort.[06:39] The Difference Between Soreness and InjuryCoach Valerie discusses the soreness that often occurs after attending a running clinic where participants learn new movements and techniques.It's important to distinguish between soreness and injury. Stretches and warm-up exercises may also help you recover from soreness.[09:52] The Value of Online ResourcesProviding online resources, such as videos is important to help runners remember the techniques and advice given during clinics and to address common concerns like calf soreness. That's why working with us is so valuable. We give you everything you need to run pain free.Rate, Review & Subscribe ReminderDon't forget to like and subscribe to our show. You can also rate and review our show on Apple Podcasts! We're on Spotify as well!Links to check out-- https://www.runrx.fit/-- FREE 30 day reboot on YouTube by RunRX https://www.youtube.com/playlist?list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re-- Follow us on Facebook https://www.facebook.com/runrxfit/ and Instagram https://www.instagram.com/runrx/ -- Have questions? Email us at support@runrx.fit-- Subscribe to Our YouTube Channel: https://www.youtube.com/@RunRX

Is your ego killing the joy of running? Listen and learn what to do about it.Timestamps of big takeaways[00:22] IntroductionCoach Caroline introduces the topic of numbers, ego, and how people feel they need to hit certain numbers in running.[01:13] The Obsession with Numbers in ExerciseCoach Valerie discusses how people have always been fixated on numbers in exercise, whether it's sets, reps, miles, or heart rate zones.Most people work better with perceived exertion rather than relying on gadgets and data.[03:51] The Challenge of "Easy" Runs and Zone 2The concept of an "easy run" or staying in "Zone 2" can be confusing and challenging for runners, especially beginners.Instead of focusing on arbitrary goals like heart rate or pace, RunRX teaches the skill of running and emphasizes cadence.[06:24] Setting Attainable Goals and Letting Go of EgoIt's important to set attainable goals and understand that it takes time to improve as a runner.Runners should focus on running by feel and look at their watch data afterward, rather than letting the data dictate their run.[09:43] Not Everything Is EasyAccepting that not everything will be easy and being willing to push through discomfort is crucial for progress.[11:42] Balancing Intensity and RecoveryThere needs to be a balance between high-intensity workouts and recovery runs, with variation in training.Endurance athletes often struggle with pushing themselves and going to "the pain cave" during interval sessions.[14:24] Finding the "Free Fall" in RunningLetting go of tension and finding the "free fall" feeling in running can be exhilarating and help runners break through mental barriers.[16:00] Your Body is Capable of So MuchAllowing the body to show what it's capable of, rather than being constrained by numbers, is key to enjoyable and successful running.[17:42] RunRX Can Bring Back Joy in RunningWe analyze running form and movement through video check-ins, providing individualized feedback and assignments.[21:55] We Can Help Wherever You're AtRunRX helps members improve their movement efficiency and reach their goals.Rate, Review & Subscribe ReminderDon't forget to like and subscribe to our show. You can also rate and review our show on Apple Podcasts! We're on Spotify as well!Links to check out-- https://www.runrx.fit/-- FREE 30 day reboot on YouTube by RunRX https://www.youtube.com/playlist?list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re-- Have questions? Email us at support@runrx.fit

We never make a “to don't” list before doing an activity. Tune in and learn why we focus on what you should be doing to run pain free.Timestamps of big takeaways[00:22] Introduction- Coach Caroline introduces the topic of focusing on "dos" instead of "don'ts"[00:36] Giving Runners Actionable Tasks- Coach Valerie explains the importance of giving runners specific tasks to improve their movement, such as "pull your foot up" or "hold your body up"- Focusing on what to do leads to better movement and a better run[02:06] The Problem with "Don'ts"- Coach Caroline discusses how constantly telling yourself not to do something can lead to you doing that very thing- The language used is important, and focusing on "dos" is more effective than "don'ts"[04:37] Building a New Movement Pattern- When runners start thinking about their movement while running, it's a sign that their body and mind are working together- Developing a new movement pattern takes time and consistency[07:20] Returning to Natural Running- Working on relearning proper running form helps runners go back to the basics and their body's natural movement- Limitations in range of motion and mobility can lead to different movement patterns over time[08:23] The Process of Learning a New Movement- Runners may question the simplicity of the drills and exercises, but focusing on the "dos" and trusting the process leads to improvement- Having a coach provides accountability and guidance throughout the learning process[10:20] Soreness vs. Pain- As runners adjust to new movement patterns, they may experience soreness in different areas of the body- There's a difference between soreness from using new muscles and pain that needs to be addressed[13:29] The Benefits of Coaching- Even for runners who have tried various methods to address pain, working with a RunRX coach for just one month can be highly effective in changing movement patterns- We provide guidance, support, and a gradual approach to learning new movements[15:19] Join the RunRX Membership!- Join the Run Rx membership if you are experiencing pain or feel like you are not meant to be a runner- Learn about the various membership options available at https://www.runrx.fit/Rate, Review & Subscribe ReminderDon't forget to like and subscribe to our show. You can also rate and review our show on Apple Podcasts! We're on Spotify as well!Links to check out-- https://www.runrx.fit/-- Follow us on Facebook https://www.facebook.com/runrxfit/ and Instagram https://www.instagram.com/runrx/ -- Have questions? Email us at support@runrx.fit-- Subscribe to Our YouTube Channel: https://www.youtube.com/@RunRX

Why are we telling you to train with your arms over your head? Learn the correlation between this and running pain free in this episode!Timestamps of big takeaways[00:41] Importance of Posture and Head Position- Poor posture, especially the head moving forward, can affect overall balance and movement- The head is the heaviest part of the body, and the body is always trying to balance it[02:08] Lack of Overhead Pressing in Typical Runner Strength Training- Many runners focus on bench press, push-ups, rows, and pull-downs but rarely do overhead pressing exercises- Using a lightweight tool like a broomstick or PVC pipe can help improve shoulder mobility and strength[03:49] Consequences of Poor Posture and Lack of Mobility- Starting to work on upper body alignment early on can make a significant difference later in life- Poor posture can lead to issues like the "dowager's hump" in women, where calcium deposits try to strengthen weak muscles[06:21] Importance of Consistency and Daily Practice- Incorporating short, daily exercises can help develop the ability to hold the head in proper alignment- Consistent practice of exercises like arm circles and glute walks can improve overall movement[07:40] Benefits of Proper Alignment in Running- Runners who achieve good alignment often report feeling the "fall" and improved running sensations- Many runners mistakenly attribute issues to tight hips, weak glutes, or other areas, but alignment plays a significant role[10:23] Introducing Overhead Work and Unweighting Concept- Coach Valerie shares her experience with incorporating overhead weight training and its impact on her running form- Let's talk about unweighting and the importance of training in the position specific to the movement (e.g., standing vs. planking)[12:03] Developing Full Body Strength and Efficiency- Pressing overhead using lightweight tools helps develop a sense of balance and strengthens the upper body- Improved overhead strength and head position can enhance overall feelings of walking, standing, and moving betterRate, Review & Subscribe ReminderDon'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