Afleveringen
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Letâs talk about the difference between running with conditions vs running with injuries. The RunRX coaches share some valuable insights on how to run pain free in this canât miss episode!
Timestamps of big takeaways
[00:04] Running with Arthritis
Coach Caroline introduces the topic of helping runners with arthritis.
[01:46] Difference Between Conditions and Injuries
Coach Valerie explains the difference between osteoarthritis (a condition) and compartment syndrome (an injury caused by inefficient movement).
[02:23] Pose Method of Running
Coach Valerie discusses the Pose method of running, which reduces stress on the knees by 53% and is used by the US military to prevent running injuries.
[05:39] Helping Runners with Conditions
Coach Valerie, who has osteoarthritis herself, emphasizes the importance of working on mobility and range of motion to keep moving better, even with a condition like arthritis.
[06:24] Analyzing and Improving Running Form
Coach Valerie analyzes a runner's gait and identifies areas for improvement, such as reducing ground contact time to minimize impact on the knees.
[09:15] Relearning Movement Patterns
For those with injuries, RunRX recommends starting with static drills to relearn proper movement patterns before returning to running.
[14:53] The Process of Changing Running Form
Changing running form is a gradual process that involves both physical and mental adjustments, typically taking 2-3 months of consistent practice.
[15:24] Adapting to New Movement Patterns
Coach Valerie discusses the initial awkwardness and stubbornness runners may feel when learning new movement patterns, as they have to change their perception of a familiar action.
[19:02] The RunRX Method
While the RunRX method is based on the Pose method, it incorporates her own coaching style, cues, and strength training programs.
[22:07] Coach Valerie's Experience with the Pose Method
Coach Valerie shares her personal history with the Pose method, which she discovered in 1999 and has been teaching and evolving ever since.
[26:04] Helping Runners Achieve Pain-Free Running
The coaches emphasize their commitment to helping runners achieve pain-free running, as long as the runners are willing to put in the practice and be coachable.
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Links to check out
âRunning skill development can reduce impact on knees by up to 50% (Arendse, 2004) and running technique is an important component of running economy and performance (Folland, 2017).â From Pose Method
2017 study - https://pubmed.ncbi.nlm.nih.gov/28263283/
2004 study - https://pubmed.ncbi.nlm.nih.gov/14767250/
-- https://www.runrx.fit/
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Discover how to optimize your diet and hydration for peak running performance and recovery, as the RunRX coaches share insights from their own experiences and the latest sports nutrition research.
Timestamps of big takeaways
[0:22] What to Eat Before and After a Run
- Coach Caroline introduces the topic of what to eat before and after a run for optimal performance and recovery
[02:05] Individual Nutrition Needs
- Coach Valerie emphasizes that nutrition needs are highly individual past the basic elements of running form
- The coaches discuss their experiences trying different nutrition approaches like carbo-loading, paleo, and keto for running performance rather than weight loss
- Coach Caroline shares how different runners have varying results with pre-run foods
[05:47] Testing What Works for You
- The coaches advise testing and retesting to see what nutrition approach works best for each runner
- Most people have enough stored energy for runs under a half marathon without extra fueling
- Loading up on hydration, protein or carbs right before running often leads to problems
[08:47] Changes in Sports Nutrition Knowledge
- Coach Valerie reflects on the evolution of exercise physiology and sports nutrition understanding since the 1990s
- The coaches discuss the introduction of engineered sports nutrition products like the PowerBar and share a professorâs recommendation to eat Snickers instead for a more balanced fuel source
[11:32] Fueling Differences Between Road and Trail Running
- Coach Caroline shares her experience with different fueling options and the needs in trail running vs road running
- Coach Valerie shares her experience testing a fat-adapted low-carb approach vs. a high-carb approach during a 50k trail race
[16:34] Wrapping Up with Our Key Takeaways
- Finding the foods that make you feel your best while running and being consistent with them in training and racing is key
- The coaches can provide guidance on fueling, hydration and weight management as part of the holistic RunRx coaching approach, but we do not prescribe specific diets
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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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Zijn er afleveringen die ontbreken?
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Want to know the best stretches for runners? If you answered yes, you need this episode!
Timestamps of big takeaways
[00:56] Motion vs Flexibility
- Runners benefit from some muscle tension, but should focus on having good range of motion in all joints
- Examples of common stretches like hanging feet off a curb or pulling leg back to quad
- Sitting on feet is a more efficient alternative to pulling leg back
[02:33] Dynamic vs. Static Stretching
- Dynamic stretching involves movement, taking muscles and joints through their range of motion
- Examples include seated hip openers, opposite hand to opposite leg, and arm circles
- Static stretching involves holding stretches
- A mix of dynamic and static stretching can be used depending on whether it's before or after a run
- Consistency and hitting all major muscle groups is key
[05:30] Upper Body Tension and Lower Body Pain
- Many runners focus on stretching the area of pain, like the calves, but the source may be elsewhere
- Tightness in the shoulders can affect alignment and cause issues in the calves and feet
- Proper alignment involves ears over shoulders, over hips, over lifted ankle
- Relaxing the shoulders and maintaining balance can alleviate calf pain
[08:15] A Holistic Approach is Important
- Coach Valerie talks about a time when she got really bad shin splints and the evolution of treatment from ice to stretching, strengthening, and skill work
- A coach and community can help identify root causes of pain and provide tools for long-term progress
[11:26] The Effects of Proper Alignment
- The principles taught for running can improve standing, sitting, and walking posture
- RunRX offers a holistic "prescription" for pain-free running through their membership and annual clinic
- There are multiple ways to work with RunRX and see improvement in running
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Links to check out
-- https://www.runrx.fit/
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Tune in and discover the power of a supportive running community. Conquer injuries, perfect your form, and reignite your passion for the journey!
Timestamps of big takeaways
[00:22] A Run Generator?
- Caroline shares a funny story about mistaking "run generator" on her calendar for an AI-generated running workout, when it actually referred to running their gas generator
[02:21] Changes to RunRX Membership Structure
- The membership is now available month-to-month without a long-term commitment
- This change has been working well, with people staying for multiple months. They understand it takes time to learn
[03:20] Benefits of Going Back to Basics with New Members
- New and experienced members learn together in Zoom calls
- Returning to fundamentals helps experienced runners gain new insights
- Learning a new movement connects brain cells and requires ongoing practice, not just a one-time lesson
[08:21] The RunRX Coaching Approach
- Many members have never had a running coach before
- The program provides skill work, strength training, self-care, and a supportive community
- Coaches provide feedback, corrections, and accountability through check-ins, Facebook, email, and Zoom
[13:40] Upcoming RunRX clinic in June 2024
- The intensive 2-day clinic allows for hands-on learning and repetition
- Participants practice efficient running form, self-care, and strength exercises
- Live gait analysis lets runners see their improvement and that of others
- The clinic is beneficial for both new and existing members
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Links to check out
-- https://www.runrx.fit/
-- FREE 30 day reboot on YouTube by RunRX https://www.youtube.com/playlist?list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re
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-- Have questions? Email us at [email protected]
-- Subscribe to Our YouTube Channel: https://www.youtube.com/@RunRX
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How do you craft the perfect training plan? Tune in and learn how to build endurance the right way in this must-listen episode of The RunRX Podcast.
Timestamps of big takeaways
Components of a Good Training Plan
[01:31] Coach Valerie outlines the components of a good training plan, including three days of running, a long run, interval training, strength training, self-care, injury prevention, and a recovery day.
Training Plan Duration
[02:27] Coach Caroline asks about the appropriate duration of a training plan based on the runner's goals.
[02:46] Coach Valerie explains that the duration depends on the runner's starting point and provides examples for 5K, 10K, half marathon, and marathon plans.
Building Endurance
[04:21] Coach Caroline asks about the variance in the time ranges provided in the training plans.
[05:28] Coach Valerie explains that the focus should be on practicing the correct movement rather than the duration, and this approach helps build endurance.
Run-Walk Intervals
[07:57] Mixing up run-walk intervals helps your mind avoid anticipating breaks.
[08:50] It's okay to take breaks and not to beat yourself up if you need to walk during a run.
Breathing While Running
[09:57] Coach Valerie mentions the "up 2 3" method, which incorporates breathing into the running rhythm.
[10:42] She shares a meme that emphasizes the importance of practicing running rather than practicing breathing.
Up 2 3 Method and Counting Pulls
[11:55] Coach Caroline explains how she uses the "up 2 3" method and counts pulls to refocus her mind during challenging runs.
Free Training Plan
[13:35] Visit the RunRX website or social media channels to access a free training plan. Whether youâre a beginner, returning to running, or recovering from an injury - we can help.
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Links to check out
-- https://www.runrx.fit/
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Can cross-training supercharge your running performance and keep injuries at bay? Tune in and find out!
Timestamps of big takeaways
Benefits of Cross-Training
[01:17] There is a common misconception of cross-training as just another cardio session. But, it can include strength training.
Strength Training for Running
[02:46] Strength training for running is about getting strong enough to hold and balance one's body weight, which is crucial for peak running performance.
[03:55] Strength training plans RunRX has developed can be done in conjunction with running because they focus on body weight exercises rather than heavy lifting.
Bodyweight Exercises
[05:31] Bodyweight exercises are sufficient for most runners, but RunRX does offer options for adding dumbbells or barbells for those who want to add more strength work.
Core Strength Movements
[06:16] Coach Caroline asks about the core strength movements they recommend, such as toe touches and plank pulls.
[07:29] Coach Valerie explains that RunRX focuses on exercises that work the whole body and mimic the coordination needed for running, such as shoulder taps, toe taps, and glute bridges.
Coordination in Running
[08:05] Coordination in running is critical and the RunRX exercises we recommend help develop this skill.
Caution with Cross Training
[09:31] Use caution when trying new, strenuous activities on cross-training days, as they may lead to soreness that could be mistaken for running-related pain.
[10:36] Cross-training should be a supplement to the main running training and many daily activities can count as cross-training.
Joining the RunRX Membership
[12:17] We invite you to join the RunRX membership for access to our training plans, gait analysis, and support for various running goals.
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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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Trying to pick out new running shoes? Listen to this episode before you do!
Timestamps of big takeaways
Neutral vs. Stability vs. Motion Control Shoes
[01:12] Coach Valerie discusses the different types of running shoes and emphasizes that comfort is the most important factor.
[02:21] She explains the idea behind motion control and stability shoes, and why they may not be the best choice for runners.
[04:17] Coach Valerie talks about the problems with gait analysis and how shoes shouldn't control foot movement.
Proper Running Technique
[05:16] Having a loose and free ankle while running is critical. The foot should land neutrally on the ground.
[07:33] The focus should be on the correct movement of pulling the foot, rather than foot strike and impact.
Minimalist vs. Cushioned Shoes
[08:25] There should be a balance between having enough cushion for comfort and protection, but not so much that it disconnects the runner from the ground.
[09:03] We recommend trying to go as minimalist as your foot will allow.
Trail Running vs. Road Running
[10:15] Running is running, regardless of the surface, but Coach Valerie acknowledges that trail running may require shoes with more protection, such as a rock plate.
Proper Shoe Fit
[13:08] Being able to move and wiggle the toes inside the shoe is important. You donât want to feel constricted.
[13:37] Coach Valerie emphasizes the importance of trying on shoes, with or without socks, to ensure a proper fit and comfort. If possible, walk around in the store to make sure they feel right.
[14:17] One reason the shoe needs to fit well is to avoid sliding around, which can cause blisters.
Blisters and Running Technique
[15:03] Blisters often come from chafing and can be a sign that the runner's foot is moving forward or back too much, indicating a need to focus on pulling. However, other causes of blisters can be weird stitching in the shoe or wet and bunched-up socks.
[15:36] Blisters during downhill or trail running can be caused by the foot coming out in front and sliding in the shoe.
Wet Conditions and Shoe Integrity
[16:40] Wet shoes or socks can lose their integrity and cause sliding - again, this can lead to blisters.
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Links to check out
-- https://www.runrx.fit/
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Interested in learning how to improve running speed/endurance? Weâve got you covered!
In this episode, Coaches Valerie and Caroline explain how interval training, hill repeats, proper running form, and overcoming mental barriers can help runners improve their speed and endurance.
Timestamps of big takeaways
How to Improve Running Speed and Endurance
[00:50] Interval training allows you to work the body at a higher level and then rest. Long runs help you build endurance. Coach Caroline asks how this works within the RunRX teachings?
The Benefits of Varied Training for Runners - Interval training and speed workouts
[01:25] Varied training like intervals is key for improvement. Intervals build strength and speed with intense effort followed by rest. Long runs alone won't make you faster. Coaches should first teach mechanics, then proper acceleration.
How Do I Extend My Stride?
[03:35] Running faster is about learning to use gravity by falling forward at a higher angle. This allows runners to tap into more existing speed potential in a controlled way. It also helps them do hill and interval sessions correctly to get faster without injury.
Overcoming Mental and Physical Barriers
[05:50] Many runners hold themselves back mentally and physically without realizing it. Understanding how to use gravity and let go enables runners to control speed on downhills versus feeling scared.
Coaching for Proper Form and Movement
[08:48] Video analysis and coaching helps identify inefficient movement patterns.
Starting with short practice sessions to feel proper form is more beneficial than trying to immediately run long distances.
Refining running form and movement frees runners from overcompensation and injuries.
Applying Lessons to Trail Running
[09:27] Two runners in their 50s learned efficient uphill and downhill form. Using hill training to improve strength and speed, they overcame previous injuries and age concerns to excel at trail running.
Rebuilding Excitement and Performance
[13:49] Correcting form deficiencies gives runners hope and excitement again. Achieving efficient movement for even 10 steps at a time builds confidence to continue improving.
Proper form enables runners to rebuild performance regardless of age or previous limitations.
[15:45] RunRx offers customized gait analyses, coaching calls, training plans, and an online community. Our flexible membership model meets runners where they are currently at.
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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]
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Want to know how to prevent running injuries? This is the episode for you!
In it youâll learn the RunRX top tips for preventing running injuries. Weâre talking about proper warm-ups, cool-downs, gradually increasing mileage, strength training, and focusing on the 3 primary running mechanics.
Timestamps of big takeaways
How to Prevent Running Injuries
[00:21] Coach Caroline introduces the topic of preventing running injuries, which is the #1 question runners look up on search engines. She outlines the 3 main tips: proper warm-up/cool-down, gradual mileage increase, and strength training.
Importance of Proper Warm-up and Cool-down Routines
[01:30] Warm-ups and cool-downs mentally and physically prepare your body for running and help prevent injuries. RunRX recommends simple 3-4 minute routines before and after runs.
Remembering to Warm Up When Injured
[04:01] The irony is that people remember to warm up when injured, but often forget when healthy. Consistency regardless of whether or not youâre injured is critical to both prevent AND heal injuries!
Cool Downs Help Your Body Recover
[05:12] Cool downs are important to realign the body after using a lot of elasticity while running. Cool downs should include light strength training to aid recovery.
Better Late Than Never for Cool Downs
[08:59] Are late cool downs still beneficial? Yes! Sprinkling in mobility throughout the day may be even better than cramming it all after a run.
Gradual Increase in Mileage and Intensity
[11:09] You donât wanna overdo anything!
[11:45] Coach Valerie recommends focusing on movement quality rather than distance/time when coming back from injury. Slowly increase mileage by blending running, walking, drills if pain-free.
Introducing The RunRx Restart Program
[13:48] The new 4-week Restart program on YouTube goes back to the foundations of running mechanics, warm-ups, strength and self-care for beginners or returning from injury.
Our program is all about incorporating strength training and flexibility exercises into the routine so that you can run pain free.
3 Running Mechanics
[14:05] The RunRx approach simplifies running mechanics into 3 elements - pose, fall, pull. This gives runners specific cues to focus on.
Proper Alignment and Posture While Running
[15:23] Proper alignment and posture while running are important. Hip lifts and glute bridges help strengthen muscles for this.
Simplifying the Running Routine
[17:35] Having a simple "to do" list versus just going for a run aimlessly makes running more enjoyable.
Advice for Beginners and Returning Runners
[18:34] The RunRX Restart program is perfect for beginners or those returning from injury who want to restart running properly.
Want a taste? Check out our YouTube channel and the 30 day reboot playlist below!
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Links to check out
-- https://www.runrx.fit/
-- FREE 30 day reboot on YouTube by RunRX https://www.youtube.com/playlist?list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re
-- Have questions? Email us at [email protected]
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In this episode, Coaches Caroline and Valerie dish on the contradictory running advice in magazines, introduce their 4-week RunRX Reboot for resilient running, and share tips for maintaining joy on the roads while avoiding injury.
Timestamps of big takeaways
The Problem with Running Magazine Advice
[00:36] Running magazines often give contradictory advice, like improving your stride in one article and saying not to overthink running form in another. These are just some of the mixed messages runners receive.
The Fear of Losing Running Joy
[01:09] New clients often fear training will replace running joy with constant drills and exercises. She aims to enhance joy through balanced training.
The Need for Consistent Baseline Exercises
[02:09] Doing a consistent minimum of mobility, strength, and skill exercises helps keep the body resilient for running vs. spending hours on them.
The Risk of Overdoing It With Training
[03:40] Some runners may overdo new training like yoga or reboot exercises due to their high-volume mindset. Moderation is key.
Introducing the 4-Week RunRX Reboot
[04:18] Coach Valerie introduces the 4-week RunRX Reboot program focused on foundation running skills. Each week builds on the last.
The Focus on Efficiency Over Volume
[05:31] The reboot aims to develop efficient form vs. spending extensive time on exercises. Consistency matters more than duration.
Appealing to the Runner's Mindset
[06:20] The reboot is structured to appeal to the runner's mindset, with attainable consistency rather than hours of exercises.
Teaching 20+ Years of Running Resilience
[07:59] The key exercises in the reboot distill 20+ years of teaching running resilience. They counter reliance on shoes alone.
Overview of the Reboot Launch
[10:21] Coach Caroline provides an overview of the reboot launch in early February with video, print, phone and other formats. Take our quiz and get on our mailing list! https://runrx.fit/quiz
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Links to check out
-- Take our quiz and get on our mailing list! https://runrx.fit/quiz
-- https://www.runrx.fit/
-- Follow us on Facebook https://www.facebook.com/runrxfit/ and Instagram https://www.instagram.com/runrx/
-- Have questions? Email us at [email protected]
-- Subscribe to Our YouTube Channel: https://www.youtube.com/@RunRX
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At the risk of sounding like a Tom Cruise movie quote, if you feel the need for speed, you should rush to tune into this episode of the RunRX Podcast!
Timestamps of big takeaways
Speeding to the Finish Line
[00:34] Coach Valerie discusses the quote about "the need for speed" that caught her attention. It highlighted the benefits of speed work beyond just VO2 max.
Importance of Speed Work
[01:11] The benefits of speed work for running economy, form, muscle recruitment, and communication between the brain and muscles. However, there is a misunderstanding that speed work is only for performance.
Introducing Speed Through Drills
[03:19] RunRX introduces speed work through short distance drills. We have runners try sprinting in place or for 3-5 strides to get the feeling of running fast without worrying about distance.
Giving Yourself Permission
[05:05] Coach Caroline talks about giving yourself permission to try speed work without pressure. You can experiment with "letting go" and falling during a run like driving in an empty parking lot.
Overcoming Intimidation of Speed Work
[06:29] Coach Valerie talks about being intimidated by speed work as a new runner. She had no experience with tracks or stopwatches. The drills help introduce speed without that intimidation factor.
Training at Your Base Speed First
[08:14] Training your base with strength before speed work is important for success. The muscles, body and brain all need to be ready before sprinting or increasing volume. The drills help prepare the mind and body for the speed when itâs time to introduce it into your running regimen.
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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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Why don't Coaches Caroline and Valerie race anymore? Tune into this episode to find out!
Timestamps of big takeaways
Why The RunRX Coaches Don't Race Anymore
[00:45] Coach Valerie explains that as a coach, it's hard to properly train yourself while also training others. After 17 years of racing and coaching, she transitioned to just coaching so she could focus on her members.
Different Types of Members
[01:30] Coach Valerie explains they have members recovering from injury, currently injured, as well as those not racing who just want to run consistently. The membership accommodates all of these different needs.
[03:35] Coach Caroline shares that she didn't enjoy the logistics of racing - waking up early, driving, parking, etc. The motivation to run became less about the race itself.
Keeping Motivated Without Races
[04:48] - Coach Valerie says they provide training plans for members whether they are injured, not racing, or just recently signed up for a race. Having a plan and community keeps you motivated.
Accountability and Community
[06:25] - Consistency in training is key even if you're not prepping for a race. Coach Valerie emphasizes staying "race ready" through a balance of running, strength, and skills work.
Accountability to yourself and the community support helps members achieve their goals and stick with the program.
How The Membership Works
[06:58] - At RunRX, we meet you where you are and help you progress to your goals pain-free through proper form, strength training, etc. You don't have to be an experienced runner.
[07:41] One of the biggest reasons our members stay with us is the accountability. Youâre note alone in your training.
Where to Find us Online
[08:30] Weâre on Facebook, Instagram and YouTube. Just look for RunRX, And, if you would like to work with us, weâd love to have you!
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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]
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Want to learn how to run faster without overexertion? You need this episode! Tune in now.
Timestamps of big takeaways
Differentiating Hard Running vs. Speed Running
[00:36] There is a difference between running hard and running fast. Many runners push too much effort trying to go faster rather than improving efficiency.
Teaching Proper Running Efficiency
[02:13] We teach runners proper technique so running feels easier and they can go faster without overexertion. This involves drills to get comfortable with new movements.
Letting Yourself Fall vs. Running Hard
[04:43] Coach Valerie elaborates on "letting yourself fall" vs. running hard. She explains good form allows lighter leg turnover at faster speeds.
Elite Runners Make It Look Effortless
[06:30] Elite runners appear relaxed even at fast speeds because they hold good form. This shows running fast does not require overly hard exertion.
Improving Efficiency Leads to Faster Times
[08:08] Once runners learn efficient movement patterns, they can then push for faster paces and longer distances. The tools are there to improve performance.
Membership for Ongoing Coaching
[09:58] Listeners can work with Coach Valerie and Coach Caroline through flexible membership options. This allows ongoing coaching for continued progress.
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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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In this episode we discuss training techniques to help runners over 50 regain strength, improve movement patterns, and achieve new personal bests through virtual coaching and an immersive approach.
Timestamps of big takeaways
Mindset of Running After 50
[00:22] Coaches Caroline and Valerie discuss the mindset of running after age 50. They share a story about one of their runners who is over 50 and has regained strength and posture through their training program.
Over 50 Runner Regains Speed and Sets New Goals
[03:44] Coach Valerie shares how our 50+ runner worked on alignment and efficiency to get back to racing pain-free. She now has the confidence to push her performance and set new age-group goals.
Immersion Training for Injury Recovery
[05:38] The "immersion" training that RunRx uses helps runners recover from injury by improving movement patterns.
Virtual Coaching on Weekly Zooms
[08:27] The coaches describe how the weekly Zoom calls allow for virtual coaching and individual attention even in a small group setting. Coach Valerie is able to watch and give feedback to each runner individually.
Group Environment Provides Additional Learning
[11:09] Being in the group zoom environment allows runners to learn from listening to coach Valerie as well as the other participants. The community aspect is beneficial.
Membership Options for Ongoing Support
[12:46] There are membership options, including just doing the immersion for a month or staying on for ongoing coaching. We encourage runners to stay for at least 3 months to create a habit that will create consistency in your training.
Connect Through Email Without Social Media
[15:56] Runners can connect with us via email if youâre not comfortable with being on social media. Questions and videos can be sent directly to us.
Rate, Review & Subscribe Reminder
Donât forget to like and subscribe to our show. You can also rate and review our show on Apple Podcasts! Weâre 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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Coaches Valerie and Caroline discuss how RunRx drills can help pickleball players improve their game and decrease injury risk through developing foot elasticity.
Timestamps of big takeaways
How Pickleball Got Its Name
[01:17] The founders' dog named Pickle would steal the ball, leading to the name. The sport is growing rapidly in popularity
How RunRx Can Help Pickleball Players
[02:30] RunRx drills help develop elasticity needed for pickleball. Warmups and foot/ankle exercises can prevent pickleball injuries
[03:55] Bending knees is key for elasticity, most people lock knees without realizing it
[04:40 Elasticity helps many sports including golf, tennis, racquetball, etcâŠ
Length of Pickleball Games
[04:40] Pickleball games last 45 mins to 1 hour, and people often play multiple games
Growth of Pickleball
[05:20] Pickleball is exploding. There were 20,000 spectators at Dallas pickleball championships alone! And, courts are being built rapidly across neighborhoods
Reach Out to RunRx
[06:55] Listeners can provide feedback on what helps their pickleball game. Send us an email with questions and your thoughts!
Rate, Review & Subscribe Reminder
Donât forget to like and subscribe to our show. You can also rate and review our show on Apple Podcasts! Weâre 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 what's coming in the new year, and what you should leave behind!
Timestamps of big takeaways
Goodbye 2023
[00:22] What are some things you need to leave behind in 2023?
Caroline's Lessons from Old Supplements
[01:57] Coach Caroline shares that she had difficulty throwing away old unused running supplements due to feeling wasteful. But, the act of throwing things out can feel "cathartic" and symbolic
You Need the Right Gear and a Routine
[03:32] Maintaining a regular running routine without injury is a common challenge. Many runners at Run Rx come seeking ways to run pain-free and overcome past injuries. The idea of restarting running can seem overwhelming, but ultimately, the key is to focus on getting the right pair of shoes and gradually building up your running regimen.
Proper Movement is Key
[05:56] Coach Valerie emphasizes the importance of focusing on proper running movement and efficiency before pursuing speed or races
Let Go of the Past
[06:18] Embracing new goals and mindset for 2024 while letting go of past experiences. A positive mindset and goals when starting to work with someone in 2024 is key if you want to be a better runner. You also need to be open to coaching and new approaches.
[09:21] Runners acknowledge tightness and focus on improving movement to prevent recurring injuries. The goal is to work on getting movement in feet, ankles, and addressing tightness in hips and other areas to enhance warm-ups and movement efficiency.
The Immersion Course and Ongoing Membership
[14:31] If you want to work with us in 2024, we recommend our 30-day immersion course before you sign up for marathons and/or pursue other running goals.
The Value of Coaching and Movement Assessment
[16:10] Coaching is a great way to assess how youâre currently doing with your movement, and correct your movement if youâre doing it incorrectly.
Injury Prevention and Joint Mobility
[18:44] Runners usually only think about running when they feel pain. Itâs common to blame tightness in a particular body part when injured. But, changing movement patterns can shift how running feels and reduce injury
[20:49] Our exercises and drills are a great way to learn everything you need to know about running pain free.
Whatâs Coming in 2024
[22:37] As we close out 2023, weâre looking forward to refreshing our 30-day reboot program and doing more live recorded coaching sessions in 2024! We hope you will join us on our journey as we continue teaching how to run pain free.
Rate, Review & Subscribe Reminder
Donât forget to like and subscribe to our show. You can also rate and review our show on Apple Podcasts! Weâre on Spotify as well!
Links to check out
-- https://www.runrx.fit/
-- FREE 30 day reboot on YouTube by RunRX https://www.youtube.com/playlist?list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re
-- Have questions? Email us at [email protected]
-- Subscribe to Our YouTube Channel: https://www.youtube.com/@RunRX
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What's the one simple movement that can transform your running form almost overnight? Tune into this episode of the RunRX Podcast and find out!
Timestamps of big takeaways
The One Movement Question (00:00:55 - 00:03:15)
[00:25] Coach Caroline asks "what's the one exercise I should do?"
[01:26] Coach Valerie says the "ball of foot hop" is the foundation of running biomechanics, but people underestimate how challenging that is
Teaching One Running Action
[03:15] The RunRX method focuses on teaching the "pull" action when running. It's simple but not easy - requires at least a month of dedicated practice. Trying to speed up process by doing more doesn't work
[06:04] When weâre teaching the standard of movement in running, weâre trying to instill âpose, fall, pullâ into you, and the pull is the only real action you have to do.
Connecting our Drills to Running
[07:09] No one movement can make you stronger. Thatâs why we teach you how to move and work with your whole body
[08:18] Some people fear joining our practice because they think they wonât be running for a month. Thatâs not true. Youâre first going to focus on relearning the right standard of movement
[09:05] To transform your running form, you need to fully commit to their 28-day incremental mechanics program rather than trying to mix it with your existing running patterns which will delay results.
A Mistake we See With Running Drills
[11:45] Cueing runners to "pump your arms" creates unnecessary tension and fatigue - Instead, the arm swing happens naturally when you focus on properly pulling your feet while holding good posture, rather than trying to move your arms which don't propel you forwards.
[12:54] Focusing on the "pull" is the one action for runners to practice when running to get results
Pulling Makes All the Difference
[14:58] Coach Caroline shares how when recovering from knee surgery, Coach Valerie gave her the simple cue to imagine pulling a string attached to her ankle to lift her foot, which made all the difference in getting her running mechanics back on track. It could help you too
Rate, Review & Subscribe Reminder
Donât forget to like and subscribe to our show. You can also rate and review our show on Apple Podcasts! Weâre 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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Want to learn how smart strength training will help you run miles effortlessly? Tune in now!
Timestamps of big takeaways
What to Expect in 2024
[01:10] In 2024 weâre excited to share that our podcast will also be available as YouTube videos. Right now weâre going through the process of adding our audio to YouTube as audiograms, but soon you can actually watch our episodes too!
[01:55] Donât worry if you prefer audio only though, friends. Weâll still have our podcast on all the podcast directories and you can tune in wherever you listen to podcasts.
Based on the transcript, here are some of the key timestamps and highlights from this episode of The RunRX Podcast:
Discussing Strength Training Month
[03:10] Coach Valerie asks members to demonstrate movements like squats to assess form
[03:44] Weâve found many limitations in ankle/hip mobility affecting squat form and running form. The good news is most people are able to correct and modify movements for their own abilities
[05:24] Coaches Caroline and Valerie discuss common strength training misconceptions (e.g. women thinking they can't do push ups)
Itâs Not One Muscle You Should be Working
[07:19] Everyone's like, I'm trying to only use my chest and the back of my arm. Well, that is gonna be a struggle. Youâre whole body is connected and working together
[08:31] A funny thing about fads is one day youâre learning sit ups or push ups are bad, and the next youâre learning they are all fine
Connecting Strength Training to Running
[11:03] Contrast treating strength training vs. running - one is relaxed, one is rushed
[11:43] Strength training helps reconnect with your body to then apply better form to running. Running doesn't necessarily help strength training form, but strength training can help your running form
Join us in 2024
[13:21] We hope you will subscribe to our podcast and keep listening to our podcast. And, if you like what weâre sharing, please invite others to tune in as well. It really helps our show!
Rate, Review & Subscribe Reminder
Donât forget to like and subscribe to our show. You can also rate and review our show on Apple Podcasts! Weâre 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 controversial episode, weâre breaking down why most marathon running plans are actually hurting your run time. And, we explain the better way of training. This is a juicy one, so listen now.
Timestamps of big takeaways
[1:25] Coach Valerie addresses the first thing we address to get runners to 26.2 miles
[2:18] Is mileage the answer to fixing runners?
[3:30] Letâs discuss the current running champ Eliud Kipchoge
[4:46] Why do elite runners stick to two hours as a maximum for running?
[6:15] If you want to run more than two hours, ask yourself this
[6:51] A half marathon is really an extension ofâŠ
[7:18] Not running longer than 2 hours does two things
[8:11] How many marathons have we run? Find out here
[9:30] Here youâll learn whatâs not causing people to break down in marathons
[11:30] The focus isnât on the time when trying to run a marathon pain-free
[12:07] Coach Valerie shares a story of a friend who runs a lot of marathons
[12:38] Coach Caroline talks about her visit to the Grand Canyon
[13:42] Running more miles before a marathon wonât help you on race day
[14:26] When did Coaches Caroline and Valerie run their first marathons?
[14:57] If you have signed up for a marathon, your mind is likely not the problem
[15:08] Coach Valerie shares two member successes
[16:31] First you have to do this to run a marathon or you wonât even sign up
[18:03] What should your real goal be with your first marathon? Find out here
[18:34] Donât take away from race day! Here you will learn what this means
[19:21] The fun in the marathon lies here
[20:00] Here is what you should keep going back to
Rate, Review & Subscribe Reminder
Donât forget to like and subscribe to our show. You can also rate and review our show on Apple Podcasts! Weâre on Spotify as well, or you can listen to our show directly on rss.com here.
Links mentioned in episode
Ep 008 Training Plans - Why none of our training plans have more than 2 hour long runs
https://www.runrx.fit/
Have questions? Email us at [email protected]
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Short episode summary
Itâs not the shoes that make the runner. In fact, the shoes can actually be what hurts the runner. More impact on your body is never the goal if you hope to run pain-free. Coach Valerie and Coach Caroline are busting the myths of running shoes, the mistakes they see made when analyzing elite runners, how to reduce the impact on your run, and more in this episode. And, Coach Valerie even has some interesting insights on why kids run better than adults do.
Timestamps of big takeaways
[00:46] Coach Valerie explains why landing is a word she doesn't like
[2:04] Coach Valerie shares the bad advice she was given at a running shoe store that can lead to running injuries
[2:50] Coach Valerie talks about the mistake that is made when analyzing elite runners
[3:43] Coach Valerie shares how to reduce the impact on your run
[4:20] Coach Valerie discusses how we learn the wrong way to run, and we need to go back to running naturally the way kids do
[6:16] Coach Valerie addresses the problem with most shoes that are sold for running, and what you really need to wear for proper running technique
[7:12] Coach Valerie talks about the fact that people who wear cushioned shoes are actually more prone to running injuries
Rate, Review & Subscribe Reminder
Donât forget to like and subscribe to our show. You can also rate and review our show on Apple Podcasts ! Weâre on Spotify as well, or you can listen to our show directly on rss.com here.
Links mentioned in episode
https://www.runrx.fit/
Have questions? Email us at [email protected]
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