Afleveringen
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Episode notes
In this episode, we will talk about the difference between treadmill running, road running, and trail running. Is there a difference? Tune in now and find out!
Timestamps of big takeaways
Running is Running
[00:55] Once you change your thoughts on running, how you describe yourself as a runner will change. You can say that you run on trails, treadmills, roads, on the hills, etc. Running itself is still running regardless of where you do it.
The Difference Between Running on Different Terrains
[01:44] Regardless of the terrain, you want to be in the Running Pose. The fall element changes for everybody because we all need to hold our posture, but the running pose itself remains the same in any running situation. The only action you have is pulling your foot up from whatever surface you're on.
Controlled Action
[05:16] When you're pulling in place, you are doing a controlled action. When you're standing in place, you are actively pulling your foot up using your hamstring. However, when your body falls forward, and your weight travels forward, you're only pulling 2% of your body weight and only using 10% active muscle contraction.
The Falling Aspect of Running
[06:21] For most people, running is already hard. You have to deal with your breathing, your body weight, balancing, and then there’s the muscular efforts in your legs. You're using your musculoskeletal system as well, and actively working the body. When you're running on a very soft trail, or mud or sand, you are getting some fall because you're traveling. The more squishy the ground is, the more the foot will sink. When you sink into the ground, you have to work a little harder to get that foot back up, rather than just falling.
[07:58] You can use gravity to your advantage, anyone. The more you understand that and simply pull your foot just enough to break contact with the ground, the more you will release your body from a lot of work.
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Episode notes
What is the 180 cadence, and how can you maintain it? Tune in to learn the basics of what you need to know!
Timestamps of big takeaways
Getting to a 180 Cadence
[0:57] Coach Valerie says that most runners have an average cadence of about 160 to 165. She says that it's because you're pushing, reaching, or both. It's inefficiency in movement. What you want is to get your cadence closer to 180.
The 180 is a natural response to running. When you start to let your body fall forward, and your foot starts to pull, 180 is almost a baseline.
Is the 180 Cadence the Ultimate Goal for Runners?
[03:15] Most people average 165. If you try to just do 165 to 180 and you've never done that before, your legs will get tired and strained. You're using muscular effort, especially because you've not yet practiced falling. You're just starting to pull. It's a much better idea to do it as a drill to get yourself used to it. Just working on the cadence and the elasticity practice is a good idea. Let the body adjust to the cadence and practice the falling aspect. Your feet need to feel like they're keeping up with you rather than you feel like you're using your feet to travel.
Stop and Reset
[06:48] You might not be able to maintain the 180 in the beginning. When your body is telling you that it can’t go any longer, stop and reset. The more you allow yourself to stop, reset, and restart in your run, the more likely you are to help train your body to move correctly.
[11:31] When you get comfortable using gravity to fall and have the strength and the muscle elasticity to maintain that 180, you'll get there quickly, but give yourself time. Remember, Rome wasn’t built in a day.
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-- https://www.runrx.fit/
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Zijn er afleveringen die ontbreken?
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Episode notes
What distinguishes runners from other athletes who do not run? Have you ever wondered if they'd have different stamina or if they'd do the same thing? Tune in now as coaches Valerie and Caroline discuss what factors play a part in running and what steps you can take to improve your running ability.
Timestamps of big takeaways
[01:05] You've undoubtedly run a lot if you're playing a game like soccer, football, or any sport.
The Misconception
[02:37] There is a widespread misconception that endurance running is distinct from sports running and sprinting and that the two are classified separately. As a result, soccer players, football players, and even volleyball players engage in plyometrics and quick-footed workouts. So they're learning, which is terrific, but they're also learning to pull their feet, these quick feet, which makes them feel that they should change their running style when they're supposed to run distance.
[03:29] During the push, endurance athletes are encouraged to run with the region, emphasizing reach. They are also not introduced to running drills, which are utilized in all sports, because there is no widely accepted way of running. Maybe they'll tell people to do some Striders, as they're called in endurance running. They place a greater focus on good running techniques, including stretching.
Non-running Athletes
[04:21] Non-running athletes can be coached in two ways: Begin by instructing them on proper running technique. The endurance athlete is primarily a reacher because their sprinters, football players, and soccer players all have hamstring issues. They do both at times, but their primary focus is on reaching.
[05:12] They're most likely dropping towards the ball's direction across the field. However, there is still a lot of pushing going on. So, first and foremost, we must educate him on the distinction between pushing and pulling. We'll start with short distances so that running will be pretty stilted at first. We increased his interval time once he developed that tugging sensation, and, of course, he already had a fall but was using it selectively, such as while running downfield.
[06:00] In the next episode, we’ll talk about the best drill.
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Links mentioned in episode
-- Join the membership: https://runrx.fit/join-runrxstrong/
-- https://www.runrx.fit/
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Could elite runners like Kipchoge really be falling, not leaning, when they run? Tune in and find out!
Timestamps of big takeaways
[00:22] Opening With a Flub
Coach Caroline hilariously fumbles the question, mixing up "running and leaning" with "falling and leaning" - but don't worry, Coach Valerie's got her back!
[00:39] Falling or Running? It’s Both!
Learn why running can be described as "free falling" and how this mindset makes running more enjoyable. We also discuss the fundamental difference between falling and leaning.
[01:15] The Three Elements: Pose, Fall, Pull
When you're in the running pose, you're balanced, then fall out of balance, and pull your foot to regain balance.
[02:58] Breaking Your Balance Habits
It feels unnatural at first - you spend all day resisting falling, so intentionally getting out of balance for running requires a mental shift.
[03:54] The Role of Your Head Position
Your head is the heaviest part of your body. So, keeping your ears, shoulders, and hips in line is critical. The fall happens from your center of mass.
[05:31] Impact and Injuries
Speed and distance often trigger injuries — it's all about balance. When you're out of balance, you spend too much time on the ground, increasing impact.
[07:14] The Ball on Table Analogy
Picture your body as a ball on a tilted table — you don't need to bend forward or back, just stay aligned and let gravity do the work at any speed you choose.
[08:54] The Science of Fall Angles
We discuss the fascinating range of fall angles: from Usain Bolt's 21 degrees to Kipchoge's 18.4 degrees for marathon pace.
[10:26] Measuring Your Progress
A gait analysis can reveal your current fall angle and ground contact time, helping you track improvements in your running technique over time.
[11:50] Membership and Pricing Details
Here we break down the value of RunRX membership. Wanna run pain free? Join us!
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Links to check out
-- https://www.runrx.fit/
-- FREE 30 day reboot on YouTube by RunRX https://www.youtube.com/playlist?list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re
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RunRX's unique practice approach to running form might feel like "too much" for some runners. But could it transform your running efficiency and prevent injuries? Tune in and find out!
Timestamps of big takeaways
[00:22] What Makes RunRX Different?
Most runners have never actually worked on their running technique. While you might be familiar with stretches and strength exercises, at RunRX we focus on transforming how you actually run.
[02:41] Just 5-Minutes? YES!
Each practice segment is just 5 minutes or less. Everything can be done inside your house - no running required for practice. It's about quality, focused time rather than lengthy sessions.
[04:32] Understanding the Running Pose
Just like yoga has specific poses, we teach you the running pose. Through your initial gait analysis, we show you your current running form and help make it more efficient.
[05:15] Practice Your New Form
We recommend taking your new running form out for 10-30 minute practice sessions. Run a little, stop and reset, do drills.
[06:04] Real Success Story
We share an inspiring story about a collegiate athlete who previously broke her leg from running. Learn what one hour of practice with our technique did for her.
[09:34] Breaking the Disconnect
Many runners are disconnected from their movement, relying heavily on music, watches, and gadgets. At RunRX, we teach you to reconnect with your body's natural running blueprint.
[10:11] Running vs Gym Training
You wouldn't start heavy deadlifts without proper instruction, so why do that with running? There’s proper form instruction in running — just like any other athletic movement.
[11:23] The Reality of Recreational Running
A recent study showed that while elite marathoners are getting faster, recreational runners aren't improving. Why? Most recreational runners aren't receiving proper running instruction or doing targeted drills.
[12:12] Join Our Community
Tune in here to learn about our flexible membership options and how you can get started with RunRX.
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Links to check out
-- https://www.runrx.fit/
-- FREE 30 day reboot on YouTube by RunRX https://www.youtube.com/playlist?list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re
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Can the words you use and think while running dramatically transform your technique and prevent injuries? Spoiler alert - YES! Tune in and learn more!
Timestamps of big takeaways
[00:22] The Return of Shin Splints
We dive into a story about a long-time member who encountered shin splints, leading to some eye-opening revelations about running form and technique.
[01:16] Words Create Intent
Coach Valerie shares her experience learning from Dr. Romanov, creator of The Pose Method.
She shares why the language we use while running actually shapes our movement patterns.
[02:46] The Problem with "Reaching"
Trying to "reach" forward while running - a common mistake we see in magazine photos - can lead to injury and inefficient form.
[04:00] Understanding Your Running "Job"
The single most important job you have while running is pulling your foot up from the ground. This simple focus can revolutionize your running technique.
[04:32] Rethinking "Strides"
Adding "strides" to your training might be causing more harm than good.
[05:35] The Impact of Speed Work
Traditional speed work can increase ground reaction force and lead to injuries in your shins, knees, hips, and lower back. There’s a better approach to running faster.
[08:03] The Mental Model of Running
Coach Caroline breaks down the fascinating connection between your thoughts, feelings, and actions while running, revealing how your mental approach directly affects your physical results.
[11:00] The Simplicity of POSE-Fall-Pull
Running technique doesn't have to be complicated. Three simple elements - pose, fall, and pull - can transform your running when applied correctly.
[13:27] The Power of Positive Running Words
Tune in here for a practical exercise in how changing your running vocabulary from words like "land" and "push" to "light" and "pull" can immediately impact your running experience.
[14:24] Beyond the Data
Most runners get caught up thinking about pace and distance instead of focusing on the quality of their movement. Shifting this mindset can transform your running experience.
[16:04] Success Stories
We close things out with inspiring stories from our community members who've transformed their running through proper technique, including one runner who went from injury to winning her age group in a 5K.
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Links to check out
-- https://www.runrx.fit/
-- FREE 30 day reboot on YouTube by RunRX https://www.youtube.com/playlist?list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re
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Want to know a secret to becoming a stronger, more efficient runner? Tune into this episode now!
Timestamps of big takeaways
[00:38] The Origins of the Galloway Method
We take you back 25 years when the running community was much smaller.
Coach Valerie shares her first encounter with Jeff Galloway's revolutionary run-walk method. In many ways, this approach changed the marathon training landscape.
[01:25] Ultrarunning Success Story
Here’s an amazing example of the Galloway method's versatility: A woman who completed a 100-mile ultramarathon using the one-minute-run, one-minute-walk approach.
[03:07] The Magic of 30-Second Breaks
Did you know there's a "magic number" for walk breaks?
30-second breaks can effectively rest your body and heart. This method even helped save Galloway's life during his own heart condition.
[04:39] The RunRX Reset Approach
Instead of just stopping to walk, tune in here to learn about our unique "reset" approach that helps you get back into proper running form.
[07:03] Understanding Movement Patterns
Walking and running are completely different movements, and it's crucial to understand both.
Learn how proper "pulling" action applies to both activities and why this knowledge is essential for your running experience.
[09:35] Everyday Movement Mindfulness
Coach Caroline shares a personal example of applying running principles to daily life, describing how she practices proper form even during a simple 100-meter walk to get the mail.
[10:20] The "Dead Butt" Phenomenon
What’s a dead butt? It’s an issue of inactive glutes from sitting too much. The good news is you can activate your glutes properly for better running performance.
[12:43] Practical Movement Integration
Incorporating simple exercises like glute walks and pulling actions into your daily routine can significantly improve your running.
Whether walking or running, maintaining proper form through chest positioning and knee bending can enhance your overall movement quality.
[13:15] Connect With Us
Follow us at RunRX.fit and on Facebook, Instagram and YouTube. And, reach out to us in the links below to learn how to get your questions answered in future episodes.
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Don’t forget to like and subscribe to our show. You can also rate and review our show on Apple Podcasts! We’re on Spotify as well!
Links to check out
-- https://www.runrx.fit/
-- FREE 30 day reboot on YouTube by RunRX https://www.youtube.com/playlist?list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re
-- Follow us on Facebook https://www.facebook.com/runrxfit/ and Instagram https://www.instagram.com/runrx/
-- Have questions? Email us at [email protected]
-- Subscribe to Our YouTube Channel: https://www.youtube.com/@RunRX
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If you have a marathon coming up, you need this episode. Tune in now for some real talk about how to prepare. We’ll also bust a big myth about how long you should be running each day before race day.
Timestamps of big takeaways
[00:22] Today we’re diving deeper into marathon training and the mental aspects behind it
[00:48] Quite a few people in our membership right now are training for marathons, and spoiler alert: running more miles before the race isn’t what you need to improve your time
[01:56] You have to learn the movement of running before you can run a marathon without injury
[02:44] Your bones and muscles take time to recover, so breaking down isn’t going to help you run any faster or any further
[04:38] Running is a high impact activity, and your body will break down while doing it
[06:15] Even elite runners won’t train longer than about 2 hours at a time, and they don’t run daily
[06:50] You have to build a foundation for your run if you want to do it without injury
[07:20] Stopping your run at the 2-hour mark surprises many of the people in our membership
[08:26] Coach Valerie explains that if in 2 hours you’re only able to run 10 miles, she would suggest a half marathon, not a marathon
[09:00] Coach Valerie shares about a guy she trained to run marathons at 75 years of age
[10:05] You need to ask yourself if you are prepared to run a marathon - can you handle it?
[12:08] You have to be able to run 2 hours if you hope to finish a full marathon
[13:10] Runners should also consider external elements like hydration, what they will be eating, the weather - all of those things matter
[14:45] Coach Valerie talks about the first marathon she’d ever run
[15:52] Coach Caroline gives solid advice about how not to be bummed out post-marathon
[17:01] Let this episode be your reminder that if don’t know how to run, you shouldn’t be thinking about running a marathon - when you know the proper running form, it becomes easier and more enjoyable
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Links to check out
-- 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 [email protected]
-- Subscribe to Our YouTube Channel: https://www.youtube.com/@RunRX
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With all the marathons coming up, you might be thinking about how to train for one. Our methods might surprise you. Tune in to learn how RunRX views training for a marathon.
Timestamps of big takeaways
[00:22] ‘Tis the season of marathons!
[01:48] Training for a marathon is a lot like a rehearsal before the big show
[02:46] Coach Valerie discusses training and how every conversation becomes about a marathon, and we stop paying attention to the quality of the runs leading up to it
[03:32] Too many runners’ thoughts are consumed by the miles - getting in more miles
[04:21] You should be testing out shoes and goo, and the route, etc…
[04:57] If you’re only focused on the miles, you’re not focused on the movement of running correctly
[06:13] At RunRX, we teach you how to actually run - so you can handle running
[06:50] After you learn how to run, you can focus on other things like getting through your race
[07:46] The first step in getting marathon ready is learning the pose method and how to fall
[09:11] When we say you need to learn how to run, we’re really saying learn the proper techniques of pose, fall, pull
[09:44] Coach Valerie explains how she helped prepare someone to run the Chicago Marathon
[11:49] When you first learn to fall, it might not feel natural
[12:54] You need to get comfortable with holding the rhythm of running for two hours
[13:52] You can go wrong in training - from weather to hydration - things can go wrong
[14:37] It’s a good idea to train in the conditions and terrain you will face on race day
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Links to check out
-- https://www.runrx.fit/
-- FREE 30 day reboot on YouTube by RunRX https://www.youtube.com/playlist?list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re
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What makes RunRX different? Our focus on movement efficiency helps every runner improve, regardless of their speed or experience.
Timestamps of big takeaways
[00:22] The Reality of Marathon Paces
The average marathon pace is 10+ minutes per mile across major marathons worldwide.
RunRX helps runners become more efficient regardless of their starting pace.
[01:48] Coach Valerie's Marathon Journey
Coach Valerie shares her evolution from a novice marathoner with a simple Timex watch to understanding the difference between "just finishing" and truly racing.
[05:09] From 8:30 to 6:30 Pace
Listen to Coach Valerie’s personal transformation story. Proper training helped her drop from an 8:30 to a 6:30 pace.
But, she also discovered marathon distance wasn't her sweet spot.
[06:12] Understanding Different Runner Goals
The RunRX method can adapt to different runner goals - whether you're aiming to just finish or looking to race competitively.
[07:32] Beyond the Training Plan
RunRX isn't just about following a plan - it's about how you feel during your runs and making your movement more efficient, regardless of your pace.
[09:18] The Form Coach Difference
Running form is about understanding the standard of movement - just like we have standards for weightlifting movements.
[11:50] The Science Behind RunRX
Our focus is on natural elements like muscle elasticity and gravity that apply to every runner, regardless of size, age, or ability.
[13:18] The "Plug-In" Coaching Approach
Believe it or not, RunRX can complement your existing training program or coach by focusing specifically on form and efficiency.
[15:30] The "One Thing" Myth
There isn't a magic "one thing" that fixes running form. Sorry. But here you will find out what you can expect in your first few weeks of form training.
[16:12] The Three-Week Learning Curve
Tune in here for a candid look at what new runners can expect in their first three weeks with RunRX: from initial excitement, through feeling strange, to reaching that "weird place" where transformation begins.
[17:14] Your Invitation to Join
We invite you to try RunRX! Get a gait analysis and four weeks of guided learning to transform your running efficiency. We can’t wait for you to join us!
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Links to check out
-- https://www.runrx.fit/
-- FREE 30 day reboot on YouTube by RunRX https://www.youtube.com/playlist?list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re
-- Follow us on Facebook https://www.facebook.com/runrxfit/ and Instagram https://www.instagram.com/runrx/
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-- Subscribe to Our YouTube Channel: https://www.youtube.com/@RunRX
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Even top fitness coaches face the realities of aging. Tune in now to hear how they've adapted and how you can too.
Timestamps of big takeaways
[00:22] From Young Trainer to Experienced Coach
Coach Valerie shares her story of starting as a 19-year-old trainer, and the valuable lesson she learned early on: "not everyone's 19."
Listen to how her perspective on coaching and training has evolved over 35 years.
[04:07] The Changing Demographics of RunRX
More runners in their 50s, 60s, and even 70s are joining RunRX. Age is NOT a barrier to starting your running journey!
[04:50] A Humbling Injury
Coach Valerie opens up about a significant injury that changed her perspective on rehabilitation, and the importance of proper warm-ups.
Even as an experienced coach, she had to learn to practice what she preaches.
[08:15] The Unexpected Injury Details
Coach Valerie reveals her injury didn't come from running. Tune in here for her important insights about how the body works as one unit during rehabilitation.
You can't just focus on the injured area.
[10:11] Mind-Body Connection
The coaches discuss a Zoom session where runners learned to isolate and activate their glutes.
[11:47] A Real-World Example of Age Impact
Coach Caroline shares about her husband's return to exercise in his 40s versus his 50s.
Recovery and adaptation change dramatically with age.
[13:28] Understanding Muscle Elasticity
Tune in here to learn how elasticity works in our bodies and why it matters for runners of all ages.
Did you know you have plenty of available elasticity until age 85? We'll tell you how to tap into it.
[16:09] An Inspiring 83-Year-Old's Workout Story
Coach Valerie shares a touching story about her 83-year-old father's workout routine, demonstrating that consistency and movement are possible at any age.
His "half workout" turned into a full one once he got moving. Sometimes starting is the hardest part!
[17:12] The Value of Having a Coach
Having a coach isn't just about following a plan - it's about having someone who can help you modify movements, work through injuries, and maintain accountability at any age or fitness level.
[19:30] How to Connect with RunRX
Learn how you can join the RunRX community and get your questions answered on future episodes.
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on Apple Podcasts! We’re on Spotify as well!
Links to check out
-- https://www.runrx.fit/
-- FREE 30 day reboot on YouTube by RunRX https://www.youtube.com/playlist?list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re
-- Follow us on Facebook https://www.facebook.com/runrxfit/ and Instagram https://www.instagram.com/runrx/
-- Have questions? Email us at [email protected]
-- Subscribe to Our YouTube Channel: https://www.youtube.com/@RunRX
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Think you're letting your running coach down? This episode reveals why that fear is holding you back - and what your coach really thinks when you miss a workout.
Timestamps of big takeaways
[00:53] The Coach's Perspective on Runner Guilt
Coach Valerie shares her unique dual perspective as both coach and athlete, revealing why coaches actually put more pressure on themselves than you might think when their runners don't hit their goals.
[02:10] The Accountability Trap
We dive into why signing up for races and telling everyone about them creates both motivation and pressure.
This dynamic can sometimes backfire when you're working with a coach.
[04:13] A Game-Changing Approach to Training
Discover why Coach Valerie no longer assigns specific paces to her runners.
Instead, she uses a revolutionary approach that puts you in control of your training intensity - and takes the pressure off!
[08:08] The Reality Check Every Runner Needs
You need to balance your calendar and training goals.
Even elite athletes sometimes endure a DNF (Did Not Finish) with races - with their coaches' full support!
[09:53] Your Coach Sees Your Potential
Your coach can often see more in you than you see in yourself.
This should inspire rather than intimidate you.
[13:18] The Pickleball Lesson
Coach Valerie shares a personal story about being coached in pickleball that perfectly illustrates how even coaches need coaching - and why accepting guidance doesn't mean you're failing.
[14:38] The RunRX Way
You should never feel afraid to return to training after taking a break. Your coach isn't here to judge - they're here to support your journey!
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on Apple Podcasts! We’re on Spotify as well!
Links to check out
-- https://www.runrx.fit/
-- FREE 30 day reboot on YouTube by RunRX https://www.youtube.com/playlist?list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re
-- Follow us on Facebook https://www.facebook.com/runrxfit/ and Instagram https://www.instagram.com/runrx/
-- Have questions? Email us at [email protected]
-- Subscribe to Our YouTube Channel: https://www.youtube.com/@RunRX
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Let’s talk about why your "awkward" running form isn't your fault. Tune in now to learn the surprisingly simple fix that could transform your running forever.
Timestamps of big takeaways
[00:59] What Makes a Runner Look "Smooth"?
Why do some runners appear more coordinated than others?
True smoothness comes from your body working in perfect unison. If you've ever wondered why some runners make it look effortless, you'll find the answer here.
[03:24] The 90-Degree Arm Myth
Coach Valerie shares her amusing personal story about misinterpreting arm position in running. "Holding" your arms at 90 degrees is actually counterproductive.
Instead, it's all about letting your arms swing naturally!
[05:41] The Missing Piece: Coordination Training
When was the last time you actually worked on coordination?
Coach Valerie explains why this often-overlooked aspect of running is crucial for your development, and why most of us never think to train it.
[08:24] The Learning Process of Running
Mental and physical barriers intersect when learning new movement patterns
[12:30] The Childhood Connection
Coach Caroline drops a truth bomb about how our childhood conditioning affects our running form.
Remember being told to "stop running" and "sit still"? These early messages might be holding back your running form today.
[14:36] The CrossFit Connection
Tune in here to learn about how Coach Valerie discovered the importance of foundational movements through CrossFit
[17:04] The Foundation Pyramid
The CrossFit movement pyramid and the foundation elements - balance, coordination, accuracy, and agility - are what we should focus on first in running, not speed and endurance.
[19:44] Making the Change
We wrap up with practical advice on how to integrate these concepts into your running routine. The best part? It only takes 3-5 minutes of your pre-run time to start transforming from awkward to smooth!
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Links to check out
-- https://www.runrx.fit/
-- FREE 30 day reboot on YouTube by RunRX https://www.youtube.com/playlist?list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re
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Tune in and now discover why eating for performance (not rewards) could revolutionize your running - and how to make the switch today.
Timestamps of big takeaways
[00:22] The Big Mindset Shift: Performance vs Reward
Let’s talk about eating for performance rather than using food as a reward for exercise.
Coach Valerie challenges us to imagine how much better we'd feel if we ate like it's race week all the time (but not post-race!).
[02:51] Trial and Error
Coach Valerie shares about her early morning workout and nutrition path.
Sometimes we have to learn what works, and what doesn’t through trial and error
[06:19] Your Personal Food Path Starts Here
We dive into how to start eating for performance.
Coach Valerie explains why she doesn't just hand out diet plans. Instead, she'll work with what you're already eating and help you experiment with timing and choices.
[09:14] The Lifestyle Approach
Don't talk about "diets." Focus on sustainable lifestyle changes instead.
Learn to think about how foods make you feel during your workouts.
[11:28] The Pre-Run Food Strategy
Ever wonder why you shouldn't eat a salad before running?
If your digestive system is working hard, it takes away from your workout. This is why things like gels and simple carbs were invented for runners!
[17:03] The Evolution of Runner Nutrition
Take a trip with us through the decades of runner nutrition - from the high-carb 90s to the protein stigma and the low-fat craze.
Balance between carbs, protein, and fat is crucial for performance. But, one-size-fits-all approaches don't work.
[18:56] Water is The Most Overlooked Performance Enhancer
Hydration is critical for performance nutrition.
Coach Caroline shares about her increased water intake, while Coach Valerie reminds us that staying hydrated throughout the day is more important than carrying water on every run.
[21:38] A Practical Tip for Mindful Eating
Here’s a powerful strategy for more conscious eating - writing down your planned meals for tomorrow. This simple practice helps you understand your food choices and how they align with your performance goals. It can be especially helpful during the challenging holiday season.
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Don’t forget to like and subscribe to our show. You can also rate and review our show on Apple Podcasts! We’re on Spotify as well!
Links to check out
-- https://www.runrx.fit/
-- FREE 30 day reboot on YouTube by RunRX https://www.youtube.com/playlist?list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re
-- Follow us on Facebook https://www.facebook.com/runrxfit/ and Instagram https://www.instagram.com/runrx/
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-- Subscribe to Our YouTube Channel: https://www.youtube.com/@RunRX
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A runner in his 60s went from "creaky knees" to a personal record in his 5K. Wanna know how? Tune in and find out!
Timestamps of big takeaways
[00:22] It's Never Too Late to Improve
We chat about an inspiring runner in his late sixties who thought it might be too late to fix his "creaky knees" - until he improved his personal record in a 5K after working on his form.
[01:50] Understanding Stride Length: The Broad Jump Analogy
Stride length is a byproduct of good form rather than something you actively create.
[04:00] The Speed-Stride Connection
Listen in as we explore how elite sprinters achieve the highest stride lengths while maintaining incredibly quick cadences of 250-300 steps per minute.
[05:52] The Lightbulb Moment
Our runner finally discovered the perfect balance between pulling his feet and allowing his body to travel forward, leading to both increased stride length and faster running times.
[07:29] The RunRX Method: Breaking Down the Investment
We pull back the curtain on our coaching process, explaining why we structure our program the way we do and how the three-month progression typically works: mind understanding, body following, and finally, everything clicking together.
[10:13] The Power of Live Coaching
Having eyes on your form makes such a difference in your running journey!
You shouldn't be afraid to be "looked at" during coaching sessions. Virtual coaching creates a comfortable environment for improvement without the pressure of an audience.
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on Apple Podcasts! We’re on Spotify as well!
Links to check out
-- https://www.runrx.fit/
-- FREE 30 day reboot on YouTube by RunRX https://www.youtube.com/playlist?list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re
-- Follow us on Facebook https://www.facebook.com/runrxfit/ and Instagram https://www.instagram.com/runrx/
-- Have questions? Email us at [email protected]
-- Subscribe to Our YouTube Channel: https://www.youtube.com/@RunRX
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In this episode, we discuss the "super shoe" revolution and the growing speed divide in marathon running.
Timestamps of big takeaways
[00:22] The Mental Game of Running
Coach Caroline opens the episode with an eye-opening discussion about the evolving world of marathon running.
[01:52] The Evolution of Marathon Entry
Coaches Caroline and Valerie explore how major marathons like Chicago and London have become increasingly exclusive, with London receiving a staggering 800,000 applications for just 50,000 spots. Learn how qualification times and lottery systems are changing the game.
[04:11] Breaking Barriers: The Speed Revolution
Listen in as the coaches discuss the incredible developments in marathon times - from Kipchoge's 2:00:00 milestone to the recent Chicago Marathon where we saw unprecedented times for both men and women.
[05:41] The Super Shoe Effect
The "super shoe" revolution is creating a fascinating divide in the running community. Hot take! The truth is, these shoes only benefit runners with already efficient form.
[08:51] Racing vs. Finishing: Two Different Experiences
Coach Valerie shares her personal journey from simply finishing marathons to racing them, and understands why these are completely different experiences. Celebrating all runners while helping them become more efficient is crucial.
[10:07] Training Like the Elites
We believe in training all runners like they're elite athletes - focusing on intervals, strength work, skill development, and proper self-care. Investing in becoming a better runner goes far beyond just buying the right shoes and signing up for races.
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on Apple Podcasts! We’re on Spotify as well!
Links to check out
-- https://www.runrx.fit/
-- FREE 30 day reboot on YouTube by RunRX https://www.youtube.com/playlist?list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re
-- Follow us on Facebook https://www.facebook.com/runrxfit/ and Instagram https://www.instagram.com/runrx/
-- Have questions? Email us at [email protected]
-- Subscribe to Our YouTube Channel: https://www.youtube.com/@RunRX
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Learn why taking your time with running training leads to breakthrough race results without injury.
Timestamps of big takeaways
[00:43] A Patient Runner's Journey
Coach Valerie shares the amazing story of Victoria, a Canadian runner who took an unconventional path to her first half marathon.
Instead of rushing into races, she spent three years preparing, attending running clinics, and embracing the learning process as a complete beginner.
[02:42] The Mental Preparation is Just as Important as Physical Training
Victoria's success wasn't just about physical conditioning - it was about mental preparation too.
In other athletic pursuits, we wouldn't expect instant mastery. Yet with running, we often do.
[04:33] The Pull-up Analogy: Why Running Takes Time
Coach Valerie shares a brilliant comparison between learning to do a pull-up and learning to run properly.
Expecting immediate success in running is just as unrealistic as expecting to do a pull-up on your first try at the gym.
[08:13] Victoria's Success Story
Victoria had impressive progress - from running 10-12 minute miles to completing her half marathon at an 8-minute mile pace.
She overcame common form issues that many tall runners face and learned to run with proper posture.
[11:37] Your Invitation For Growth
There are no quick fixes in running, just like there aren't in any other aspect of life.
If you've been struggling with speed, injuries, or distance limitations, we invite you to approach running with a coachable mindset and connect with us at [email protected].
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on Apple Podcasts! We’re on Spotify as well!
Links to check out
-- https://www.runrx.fit/
-- FREE 30 day reboot on YouTube by RunRX https://www.youtube.com/playlist?list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re
-- Follow us on Facebook https://www.facebook.com/runrxfit/ and Instagram https://www.instagram.com/runrx/
-- Have questions? Email us at [email protected]
-- Subscribe to Our YouTube Channel: https://www.youtube.com/@RunRX
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Ditch the numbers game and tune in to discover why your running feels trump your GPS stats – your next personal record might just be hiding in how you feel, not how far you go!
Timestamps of big takeaways
[00:22] The Power of Feeling in Running
Coach Caroline introduces a thought-provoking quote: "The body doesn't know how far you ran, but it knows how you felt doing it." Let’s talk about why your feelings matter more than your mileage!
[01:42] When to Pull the Plug on Your Run
Ever felt guilty for cutting a run short? Coach Valerie explains why it's crucial to listen to your body and be okay with modifying your plans. It's not about the miles - it's about how you feel!
[03:27] Redefining Your Running Mindset
We challenge you to move away from the "I have to get my run in" mentality. Instead, ask yourself, "How do I feel today?" It's not about skipping runs because of a little rain - it's about truly tuning into your body's needs.
[04:34] The Myth of the Continuous Long Run
Coach Caroline busts a major running myth here. She explains why splitting your long run into two sessions can be just as effective - if not more so - than one continuous slog.
[06:02] The Truth About 20-Mile Training Runs
We reveal why those dreaded 20-mile training runs might be doing more harm than good.
[07:27] Learning from the Elites (Without Copying Them)
Ever wondered how elite runners rack up those insane weekly mileages? Tune in here for their secret strategies - and why you shouldn't try to mimic them exactly.
[09:30] Real Talk: The Pressure We Put on Ourselves
Time for some tough love, runners! We discuss the unnecessary pressure we often put on ourselves and how it can derail our training.
[10:47] The Power of Skill-Based Training
We share an inspiring story of a runner who qualified for Kona in her 60s by focusing on running skill rather than just logging miles. Could this be the secret to your next personal record?
[12:37] How Coaching Can Transform Your Running
We wrap things up by explaining how having a coach can revolutionize your running journey. From form checks to mental strategies, we're here to help you crush your goals - whatever they may be!
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on Apple Podcasts! We’re on Spotify as well!
Links to check out
-- https://www.runrx.fit/
-- FREE 30 day reboot on YouTube by RunRX https://www.youtube.com/playlist?list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re
-- Follow us on Facebook https://www.facebook.com/runrxfit/ and Instagram https://www.instagram.com/runrx/
-- Have questions? Email us at [email protected]
-- Subscribe to Our YouTube Channel: https://www.youtube.com/@RunRX
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Treadmill or trail? Tune in for some surprising truths about indoor vs. outdoor running!
Timestamps of big takeaways
[00:22] The Great Treadmill vs Outdoor Running Debate
We kick off the episode with a classic runner's dilemma - treadmill or outdoor running? Coach Caroline shares her personal experience, highlighting how preferences can vary drastically between runners.
[01:45] The Science Behind Treadmill Running
Coach Valerie drops some knowledge bombs here! She explains how treadmill running differs from outdoor running in terms of body mechanics. You'll never look at that moving belt the same way again!
[02:59] Why Treadmills Can Improve Your Form
Treadmills might actually help you run with better form. Coach Valerie explains how the controlled environment of a treadmill can help you maintain proper posture and timing.
[04:22] The Great Outdoors: It's All About the Fall
We dive into why outdoor running feels different. Spoiler alert - it's all about that forward fall! Coach Valerie breaks down how your body's forward momentum is the real MVP in outdoor running.
[05:04] Can You Train Effectively on a Treadmill?
Coach Valerie confirms you can absolutely train effectively on a treadmill. But there's a catch - you'll want to incorporate some "fall drills" off the treadmill to get the full running experience.
[05:51] The Curved Treadmill Revolution
Coach Valerie introduces us to the world of curved, non-motorized treadmills. This isn't your average gym equipment!
[08:10] The Magic of Controlled Fall on a Curved Treadmill
We get a vivid description of running on a curved treadmill - It's the closest you can get to outdoor running while staying indoors!
[09:14] Quick Tip for Regular Treadmill Users
Don't have access to a fancy curved treadmill? No worries! Coach Valerie shares a pro tip: set your regular treadmill to a 1% incline. Small change, big impact!
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on Apple Podcasts! We’re on Spotify as well!
Links to check out
-- https://www.runrx.fit/
-- FREE 30 day reboot on YouTube by RunRX https://www.youtube.com/playlist?list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re
-- Follow us on Facebook https://www.facebook.com/runrxfit/ and Instagram https://www.instagram.com/runrx/
-- Have questions? Email us at [email protected]
-- Subscribe to Our YouTube Channel: https://www.youtube.com/@RunRX
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Tune in and learn the secret skill of running to transform your stride and banish pain for good.
Timestamps of big takeaways
[00:22] Running is More Than Just One Foot in Front of the Other
We kick things off by challenging the common notion that running is simply about moving your feet. Coach Caroline introduces the idea that running, like tennis or golf, is actually a skill that can be learned and improved.
[01:43] The Science Behind Efficient Running
Coach Valerie drops some knowledge bombs about the biomechanics of running. Did you know that average runners spend up to eight times longer on the ground than necessary? That extra ground time could be holding you back.
[02:49] The Natural Blueprint for Running
Remember when you were a kid and running felt effortless? We dive into why that natural ability is still within you, and how you can tap into it to become a more efficient runner.
[04:21] Why "Pick Up Your Feet" Isn't Enough
We've all heard coaches yell "pick up your feet!" But is that really helpful advice? We break down why simply telling runners to move faster misses the mark, and what you should focus on instead.
[06:06] The Problem with "Putting One Foot in Front of the Other"
The classic advice of "putting one foot in front of the other" might actually be hurting your running form. And, it could lead to injuries!
[07:20] Overcoming Mental Barriers to Improving Your Form
So many runners resist the idea of changing their form. But, you can break through those mental blocks to become a better, more efficient runner.
[09:09] The Power of Gait Analysis
Curious about what's really going on with your running form? A gait analysis can reveal issues you might not even realize you have.
[11:08] One Correction to Rule Them All
There's often one key correction that can address multiple running issues.
[12:10] Join Our Community of Runners
Join the RunRX community! Whether you're just starting out or looking to take your running to the next level, we've got resources to help you run pain-free and enjoy every step.
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on Apple Podcasts! We’re on Spotify as well!
Links to check out
-- https://www.runrx.fit/
-- FREE 30 day reboot on YouTube by RunRX https://www.youtube.com/playlist?list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re
-- Follow us on Facebook https://www.facebook.com/runrxfit/ and Instagram https://www.instagram.com/runrx/
-- Have questions? Email us at [email protected]
-- Subscribe to Our YouTube Channel: https://www.youtube.com/@RunRX
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