Afleveringen
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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
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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With all the marathons coming up, you might be thinking about how to train for one. Our methods might surprise you. Tune in to learn how RunRX views training for a marathon.
Timestamps of big takeaways
[00:22] ‘Tis the season of marathons!
[01:48] Training for a marathon is a lot like a rehearsal before the big show
[02:46] Coach Valerie discusses training and how every conversation becomes about a marathon, and we stop paying attention to the quality of the runs leading up to it
[03:32] Too many runners’ thoughts are consumed by the miles - getting in more miles
[04:21] You should be testing out shoes and goo, and the route, etc…
[04:57] If you’re only focused on the miles, you’re not focused on the movement of running correctly
[06:13] At RunRX, we teach you how to actually run - so you can handle running
[06:50] After you learn how to run, you can focus on other things like getting through your race
[07:46] The first step in getting marathon ready is learning the pose method and how to fall
[09:11] When we say you need to learn how to run, we’re really saying learn the proper techniques of pose, fall, pull
[09:44] Coach Valerie explains how she helped prepare someone to run the Chicago Marathon
[11:49] When you first learn to fall, it might not feel natural
[12:54] You need to get comfortable with holding the rhythm of running for two hours
[13:52] You can go wrong in training - from weather to hydration - things can go wrong
[14:37] It’s a good idea to train in the conditions and terrain you will face on race day
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on Apple Podcasts! We’re on Spotify as well!
Links to check out
-- https://www.runrx.fit/
-- FREE 30 day reboot on YouTube by RunRX https://www.youtube.com/playlist?list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re
-- Follow us on Facebook https://www.facebook.com/runrxfit/ and Instagram https://www.instagram.com/runrx/
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Zijn er afleveringen die ontbreken?
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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!
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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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!
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 now discover why eating for performance (not rewards) could revolutionize your running - and how to make the switch today.
Timestamps of big takeaways
[00:22] The Big Mindset Shift: Performance vs Reward
Let’s talk about eating for performance rather than using food as a reward for exercise.
Coach Valerie challenges us to imagine how much better we'd feel if we ate like it's race week all the time (but not post-race!).
[02:51] Trial and Error
Coach Valerie shares about her early morning workout and nutrition path.
Sometimes we have to learn what works, and what doesn’t through trial and error
[06:19] Your Personal Food Path Starts Here
We dive into how to start eating for performance.
Coach Valerie explains why she doesn't just hand out diet plans. Instead, she'll work with what you're already eating and help you experiment with timing and choices.
[09:14] The Lifestyle Approach
Don't talk about "diets." Focus on sustainable lifestyle changes instead.
Learn to think about how foods make you feel during your workouts.
[11:28] The Pre-Run Food Strategy
Ever wonder why you shouldn't eat a salad before running?
If your digestive system is working hard, it takes away from your workout. This is why things like gels and simple carbs were invented for runners!
[17:03] The Evolution of Runner Nutrition
Take a trip with us through the decades of runner nutrition - from the high-carb 90s to the protein stigma and the low-fat craze.
Balance between carbs, protein, and fat is crucial for performance. But, one-size-fits-all approaches don't work.
[18:56] Water is The Most Overlooked Performance Enhancer
Hydration is critical for performance nutrition.
Coach Caroline shares about her increased water intake, while Coach Valerie reminds us that staying hydrated throughout the day is more important than carrying water on every run.
[21:38] A Practical Tip for Mindful Eating
Here’s a powerful strategy for more conscious eating - writing down your planned meals for tomorrow. This simple practice helps you understand your food choices and how they align with your performance goals. It can be especially helpful during the challenging holiday season.
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on Apple Podcasts! We’re on Spotify as well!
Links to check out
-- https://www.runrx.fit/
-- FREE 30 day reboot on YouTube by RunRX https://www.youtube.com/playlist?list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re
-- Follow us on Facebook https://www.facebook.com/runrxfit/ and Instagram https://www.instagram.com/runrx/
-- Have questions? Email us at [email protected]
-- 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.
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Links to check out
-- https://www.runrx.fit/
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In this episode, we share tips on how to optimize your training using heart rate intervals, especially if you carry extra weight.
Timestamps of big takeaways
[00:21] Heart Rate in Running for Heavier Folks
Coach Caroline introduces the topic of heart rate training for heavier runners.
[01:09] Heart Rate Training for Heavier Runners
Coach Valerie explains why heart rate gets higher for shorter intervals, especially for those who are overweight or just starting out.
[02:06] Short Intervals and Recovery
If you let your heart rate get high during short running intervals, recovery between efforts is important.
[03:34] Benefits of This Training Approach
This training method of short intervals and recovery leads to improved conditioning and efficiency over time.
[04:23] Avoid Strict Time Intervals
Rather than adhering to strict time intervals, listen to your body.
[05:51] Frequency of Training
Coach Valerie recommends training every other day rather than daily.
[06:54] Focus on Efficient Movement
Quality over quantity in running practice is your best bet for training without pain (and less risk of injury!).
[08:10] Learning to Run vs. Just Moving
Stopping to recover is more beneficial for learning to run than continuously walking.
[10:11] Mindset Shift in Training
We recommend you change your mindset about constant movement during training.
[11:21] Interval Training > Constant Training
Interval training can make running more enjoyable and effective.
[13:02] Applying Interval Training to Race Scenarios
Here the coaches talk about how interval training prepares runners for varying paces during races.
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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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Discover how letting go of control and focusing on just two simple actions can transform your running, making it more efficient and pain-free.
Timestamps of big takeaways
[00:22] Introduction and Topic Setting
- Coach Caroline introduces the topic of a runner’s tendency to over-control their movements
[01:23] Discussing Runners' Control Issues
- Coach Valerie explains the control issues common among runners and how it creates tension
[02:23] RunRX Zoom Sessions and Relaxation Challenges
- We share a little about the RunRX Zoom sessions and the difficulty runners face in relaxing
[03:03] Muscle Action and Relaxation
- Coach Valerie explains the basic muscle actions and the importance of focusing on one action at a time
[03:41] Letting Go of Ground Contact
- Releasing from the ground is important, but we understand the mental challenges involved with letting go
[04:29] Student Realization on Controlling Less
- We share a story a student's breakthrough in understanding the need to control less while running
[05:28] Focusing on Essential Actions
- Focusing only on essential actions (pulling foot and holding body) can improve running
[06:10] Mindset and Body Movement Connection
- Mental limitations manifest in physical movement
[07:32] Simplifying Running Focus
- There is simplicity in focusing only on pulling the foot up and maintaining body alignment
[08:15] Paralympics Inspiration
- Coach Valerie discusses Paralympic athletes to illustrate the importance of adapting to limitations
[09:19] Approaching Movement with a Positive Mindset
- You should approach running with a focus on abilities rather than limitations
[10:38] Closing Thoughts and Call to Action
- Coach Caroline summarizes the main points of this episode and invites listeners to learn more about RunRX
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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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Discover why popular cross-training trends might be misguided and learn RunRX's holistic approach to improving your running performance without risking injury.
Timestamps of big takeaways
[00:22] Discussion of Running Trends
- Coach Caroline introduces the topic, mentioning trends from ChatGPT about strengthening key muscles and cross-training
[02:00] Coach Valerie's Perspective on Cross-Training
- Coach Valerie discusses the importance of varied movements and the origins of cross-training for runners
[03:41] Caution on Extreme Cross-Training
- Coach Valerie warns against extreme forms of cross-training (i.e. hot yoga)
[04:14] Importance of Proper Form and Guidance
- Improper form in any exercise, including running and strength training comes with risk
[06:13] Historical Context of Body Part Training
- Coaches Caroline and Valerie discuss the history of body part-specific training and its limitations
[07:25] Full Body Approach to Training
- Full-body training for runners, starting with bodyweight exercises is critical for the overall health of a runner
[08:16] Misconceptions About Muscle Activation in Running
- Muscles work together in running - this challenges the idea of isolating specific muscle groups
[09:37] Case Study: Pilates Instructor's Running Form
- Coach Valerie shares an anecdote about a Pilates instructor with core strength but incorrect running posture
[10:59] The RunRX Approach
- We believe in skill, strength, and self-care - consider it our holistic approach to improving running performance
[11:54] Check out the RunRX Resources
- Head to RunRX's YouTube channel and check out our reboot program
[13:12] Individual Runner Concerns
- RunRX tailors advice to individual runner issues - here we use an example of a runner with tight calves
[14:29] Closing Thoughts on Holistic Approach
- Remember - the whole body works together in running. Feel free to reach out if you have additional questions
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on Apple Podcasts! We’re on Spotify as well!
Links to check out
-- https://www.runrx.fit/
-- FREE 30 day reboot on YouTube by RunRX https://www.youtube.com/playlist?list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re
-- Follow us on Facebook https://www.facebook.com/runrxfit/ and Instagram https://www.instagram.com/runrx/
-- Have questions? Email us at [email protected]
-- Subscribe to Our YouTube Channel: https://www.youtube.com/@RunRX
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Tune in as we debate embracing discomfort vs. eliminating unnecessary struggle for better performance and being able to enjoy running.
Timestamps of big takeaways
[00:22] Introduction and Nike Ad Discussion
- Coach Caroline introduces the topic, describing a Nike ad showing runners in the rain
- The ad's tagline "Winning isn't comfortable" which prompts our discussion
[01:33] Coach Valerie's Perspective on Discomfort and Progress
- Coach Valerie interprets the ad's message as being willing to get uncomfortable to progress
- She also discusses the evolution of Nike's marketing from "Just Do It" to emphasizing harder effort
[03:01] Trends in Running Training
- Coach Valerie notes a shift from lower zone training back to higher intensity and intervals
[05:01] Travis Mannion Foundation 9/11 Run Event
- Coach Valerie describes a recent event where participants intentionally made running more challenging
[07:56] Observations on Runner Effort and Struggle
- There’s a difference between front-of-pack runners and those struggling. We need to encourage runners without adding pressure
[09:30] The Appeal of Running Despite Difficulty
- Coach Valerie explains to non-runners why people continue to run despite the challenge. There’s a sense of accomplishment and desire for improvement
[10:34] RunRX Method and Reducing Unnecessary Struggle
- The coaches chat about the concept of "unloading" unnecessary tension and effort in running. There’s a stark contrast between purposeful training discomfort and unnecessary struggle
[12:12] Reframing Running Difficulty
- Running can be cardiovascularly challenging without being physically painful. Running efficiently can be as enjoyable as dancing
[14:08] Closing Thoughts
- Efficient movement can make running enjoyable, even in challenging conditions. We’d love to have you work with us to see for yourself that running can be fun and pain free.
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on Apple Podcasts! We’re on Spotify as well!
Links to check out
-- https://www.runrx.fit/
-- FREE 30 day reboot on YouTube by RunRX https://www.youtube.com/playlist?list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re
-- Follow us on Facebook https://www.facebook.com/runrxfit/ and Instagram https://www.instagram.com/runrx/
-- Have questions? Email us at [email protected]
-- Subscribe to Our YouTube Channel: https://www.youtube.com/@RunRX
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Uncover how the Pose Method simplifies running technique, challenging traditions to improve your performance.
Timestamps of big takeaways
[00:49] Introduction to the Skip Drill
Coach Valerie introduces the concept of a skip drill and its purpose in running training.
[01:59] Purpose of Running Drills
Why runners do drills: to feel proper running form, build strength, and improve muscle-tendon elasticity
[03:32] Elasticity in Running
Springiness and muscle elasticity is critical for running. It’s a lot like the natural motion of skipping
[03:58] Pose Method Approach to Drills
Coach Valerie discusses how the Pose Method uses traditional track and field drills but teaches them with specific intent
[04:40] Pose Method's Unique Approach to Drills
The Pose Method is different from traditional track and field approaches
[07:09] Focus on Pulling Action
Focusing solely on pulling your foot up from the ground in running, rather than worrying about specific muscle groups is important to run pain free
[08:04] Common Mistakes in Running Form
Coach Valerie addresses common running issues like knee pain and the importance of proper muscle activation
[10:08] Personal Experience with Pose Method
Coach Valerie shares her personal journey of learning the Pose Method
[13:17] Simplifying Running Technique
The Pose Method simplifies running technique by focusing on fewer, more essential elements
[14:24] Comparison with Other Sports
Other sports incorporate running drills, contrasting with the typical approach in endurance running
[16:47] Lack of Standardized Running Form
Coach Caroline highlights the absence of a universally accepted standard for running form
[17:11] Importance of Movement Standards
Coach Valerie draws parallels with other sports (like CrossFit) that have clear standards for movements. There’s a serious need for similar standards in running
[20:25] Mindset in Seeking New Techniques
Coach Caroline addresses the mental aspects of why runners might look for new drills or techniques, encouraging self-reflection on motivation and goals
[21:05] Reach Out with Questions!
We’d love to answer questions and give more helpful info, so please reach out if you want to learn more about running pain free!
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on Apple Podcasts! We’re on Spotify as well!
Links to check out
-- https://www.runrx.fit/
-- FREE 30 day reboot on YouTube by RunRX https://www.youtube.com/playlist?list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re
-- Follow us on Facebook https://www.facebook.com/runrxfit/ and Instagram https://www.instagram.com/runrx/
-- Have questions? Email us at [email protected]
-- Subscribe to Our YouTube Channel: https://www.youtube.com/@RunRX
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Do "super shoes" really give runners an edge? Or is the key to success is developing your own "super foot?" Find out in this episode!
Timestamps of big takeaways
[00:23] The Super Shoe Question
Let’s talk about whether or not super shoes will allow more people to break records and win medals.
[02:06] Benefits and Limitations of Super Shoes
Super shoes may provide benefits for faster runners. But, injury rates are still the same. That’s why the proper running technique matters more than shoe technology
[03:25] Evolution of Running Shoe Technology
Even with the progression from motion control shoes to minimalist and now super shoes, the shoes you wear can't correct running form
[05:13] The "Super Foot" Concept
What the heck is a "super foot," and why is it better than relying solely on super shoes?
Spoiler alert - proper running form can maximize the benefits of any shoe, including super shoes
[07:00] Transitioning to Minimalist Shoes
Coach Valerie shares her advice on how to transition from cushioned shoes to minimalist footwear. To avoid injury, this should be a gradual transition
[09:10] Closing Thoughts
Developing muscle elasticity and training your body to wear a minimalist shoe - both are possible. Keep listening to our podcast and visit our website to learn more about running pain free
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on Apple Podcasts! We’re on Spotify as well!
Links to check out
-- https://www.runrx.fit/
-- FREE 30 day reboot on YouTube by RunRX https://www.youtube.com/playlist?list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re
-- Follow us on Facebook https://www.facebook.com/runrxfit/ and Instagram https://www.instagram.com/runrx/
-- Have questions? Email us at [email protected]
-- Subscribe to Our YouTube Channel: https://www.youtube.com/@RunRX
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Tune in and learn how your upper body might be the secret to revolutionizing your running form and performance.
Timestamps of big takeaways
[00:22] A Robot That Runs?
What's next, Alexa doing our workouts?
We kick things off with a fascinating discussion about a running robot that's got us thinking about how we teach the Pose method and RunRX.
[02:11] From Aerobics Instructor to Pose Method Coach
Ever wonder how your coaches got their start? Coach Valerie takes us on a trip down memory lane of her journey from uncoordinated aerobics instructor to Pose method expert.
[04:14] The Secret Role of Your Arms in Running
Here, we unpack a crucial insight: your arms aren't just for show when you run.
[05:49] The Great Arm-Holding Experiment
Remember when you were a kid and tried to follow instructions too literally? Coach Valerie confesses to spending years running with her arms held stiffly by her sides.
[06:25] The Widespread Problem of "Stuck" Upper Bodies
Ever feel like you're running stiffly? You're not alone!
[07:11] It's Not About Swinging Your Arms
We dive into a crucial distinction that could transform your running. Learn why forcing arm movements isn't the answer, and how to tap into your body's natural rhythm.
[09:19] You Can't Just Say "Relax"
Frustrated by vague advice to just "relax" while running? We feel you! Discover why that approach doesn't cut it and how we've developed specific drills to help you truly release tension.
[09:54] The Case of The Arm Circle Avoider
We share a humorous and enlightening anecdote about a stubborn member who hated arm circles. His story illustrates why we sometimes need to do the exercises we dislike the most!
[11:29] Where Your Hip Pain Might Be Coming From
Think you've got your injury all figured out? Think again! We share a mind-blowing insight about how seemingly unrelated body parts can cause your running woes.
[12:01] Evolving Our Teaching Methods
We're revamping our famous running style quiz. Even if you've taken it before, you'll want to give the new version a try for fresh insights into your running.
[13:20] We Can Help With Your Running Journey
We’d love for you to join our membership community. Whether you're a newbie or a returning member, join us as we explore the world of running pain free.
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on Apple Podcasts! We’re on Spotify as well!
Links to check out
-- https://www.runrx.fit/
-- FREE 30 day reboot on YouTube by RunRX https://www.youtube.com/playlist?list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re
-- Follow us on Facebook https://www.facebook.com/runrxfit/ and Instagram https://www.instagram.com/runrx/
-- Have questions? Email us at [email protected]
-- Subscribe to Our YouTube Channel: https://www.youtube.com/@RunRX
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