Afleveringen
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In this episode, Coaches Caroline and Valerie respond to a recent comment about āknee driveā and break down one of the most misunderstood concepts in running form. From āstride lengthā to āfoot strikeā to āankle action,ā this is your guide to cutting through the noise and understanding how real running efficiency works.
If youāve ever wondered what you should be doing with your knees, ankles, or feet while runningāthis conversation is for you.
š Key Takeaways:
ā Why "knee drive" is a misunderstood cue that can actually harm your running formā The Pose Method of Running and how it simplifies movement to reduce injuryā How pullingānot pushingāis the key to efficient, pain-free runningā Why buzzwords like āfoot strikeā and āstrideā are misleading without contextā What your ankles and knees should really be doing mid-runā How coaching feedback and live movement correction can improve your form instantlyWhether you're a new runner, recovering from injury, or chasing a PRāunderstanding correct movement mechanics is essential to running pain-free for life.
šŗ Watch the Deep Dive video on YouTube to see the full visual breakdown of why knee drive isn't the answerāand what to do instead. https://youtu.be/BaKfIpWGjX4
Subscribe here: YouTube.com/RunRX
š¬ Have questions about form, feedback, or how to join a Zoom session? Email [email protected] or drop a comment under the episode!
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š In this episode, Coaches Caroline and Valerie share the inspiring story of a runner in our membership who crushed her first 30K race goalāpain-free and faster than expected! If you're chasing a time goal, struggling with recurring injuries, or wondering how to take your training to the next level, this episode is your blueprint.
š Key Takeaways:
ā Why setting one clear race goal is more powerful than juggling multipleā How this runner used drills, strength training, and coaching check-ins to improve form and eliminate painā The importance of being coachable and consistentāeven when the work feels āsillyāā How our live Zoom sessions help correct running form in real timeā What it means to train smarterānot harderāwith personalized plans and feedbackā How to safely level up from 10K to half marathon to 30K with confidenceWhether youāre training for a 5K or an ultra, RunRX coaching helps runners hit their goals and stay injury-free through a focus on movement quality, strength, and personalized support.
šŗ Want more? Subscribe to RunRX on YouTube for our new deep dive video series on movement, pain prevention, and race prep tips: YouTube.com/RunRX
š¬ Ready to take your running seriously? Join the RunRX Membership to get a personalized gait analysis, structured plan, and the coaching you need to thrive. Visit RunRX.fit and hit the āWork With Usā button.
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Zijn er afleveringen die ontbreken?
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šāāļø Have you heard of "Jeffing"? In this episode, Coach Caroline and Coach Valerie break down the evolution of the Jeff Galloway Run-Walk Method and why itās now being called āJeffing.ā If youāve ever struggled with maintaining pace in long-distance running or felt like you needed breaks but didnāt know how to take them effectively, this episode is for you!
š Key Takeaways:
āļø What is Jeffing, and how did Jeff Galloway revolutionize marathon training?
āļø Why walking during a run can actually improve endurance & reduce injury risk
āļø The difference between the original Galloway method and todayās updated Jeffing approach
āļø How shorter walk breaks (30 sec instead of 1 min) improve efficiency & performance
āļø Why RunRX emphasizes strategic stopping over scheduled walk breaks
āļø The best running drills to reset form & avoid sluggish restarts
šāāļø Looking for better running technique? Coach Valerie shares her proven method of using short resets & movement drills to keep your form strong and your body feeling light and elastic!
šŗ Watch the full breakdown & technique demos on YouTube! Subscribe to RunRX on YouTube to get exclusive deep-dive training videos on running mechanics, injury prevention, and strength for runners.
šŗ Check out the Walk-Run Video we discussed on YouTube
š” Want expert coaching? Get a gait analysis & personalized coaching inside the RunRX Membership. Improve your running form, strength, and self-care routine to run pain-free. Learn more at RunRX.fit.
š§ Listen & Subscribe: š Apple Podcasts | Spotify | Google Podcasts | YouTube | Facebook | X | Rumble
š Like, share, and subscribe to help more runners discover how to run pain-free!
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š¢ Welcome back to the RunRX Podcast! After a brief break, Coach Caroline and Coach Valerie are back with fresh insights to help you run pain-free! In this episode, we dive into running recovery strategies, bust common injury myths, and share proven methods for faster recovery.
š Key Takeaways:
āļø Why rest isnāt always the best solution for running injuries
āļø How to recover while staying active and avoiding setbacks
āļø The best mobility drills and strength exercises for shin splints, knee pain, and more
āļø How correct movement patterns prevent injuries and improve performance
āļø Why consistency in self-care and training makes all the difference
šāāļø Want to run pain-free? Valerie and Caroline break down proven injury prevention techniques and explain why correcting movement is the key to lasting results.
šŗ Watch our in-depth training videos on YouTube! Subscribe to RunRX on YouTube for step-by-step tutorials, deep dives, and expert coaching.
šŗ Check out the Warm Up Video we mentioned in the podcast.
š” Looking for personalized coaching? Join the RunRX Membership for a full gait analysis, immersive training, and 1-on-1 guidance from Coach Valerie. Learn more at RunRX.fit.
š§ Listen & Subscribe: š Apple Podcasts | Spotify | Google Podcasts | YouTube | Facebook | X | Rumble
š Donāt forget to like, share, and subscribe! Help more runners discover how to run injury-free!
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Short episode summary
How long does it take you to run a mile? If itās in the double digits, is that okay? Tune in to learn what the RunRX coaches think about a 10-minute mile.
Timestamps of big takeaways
Challenging the Ten-Minute Mile
[00:27] How long it takes you to run a mile isnāt as important as how you run that mile.
[01:15] The better we get at something the easier it will feel. Itās not going to make the act itself easier, but weāll be more efficient at doing it. Therefore, weāll feel like itās easier to do.
Improving Running Efficiency: Balancing the Bowling Ball
[03:02] People sometimes get injured when they try to run faster or longer. You canāt take your body beyond what itās capable of though. You have to work your way up to speed and distance in running.
[04:30] Coach Valerie shares the story of a runner she knows from Africa who used to run while balancing water on his head.
[05:02] A lot of people sign up for a race to motivate themselves to run, but that sets them up to think they should be running faster. The real thing you need is efficiency first, and then it will actually improve your running speed.
Easier Running Doesnāt Equal Speed
[06:30] Your run will get easier with time as you learn how to run more efficiently. But that might not translate to running faster right away.
[08:42] Our challenge to you is not to get bogged down if your mile is in the double digits right now.
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Donāt forget to like and subscribe to our show. You can also rate and review our show on Apple Podcasts! Weāre 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]
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Short episode summary
In this episode of the RunRX podcast, Coach Caroline and Valerie answer questions about self-care and the use of a roller to recover from an injury.
Timestamps of big takeaways
Rolling For Your Injuries
[01:03] Getting the roller out and using is a challenge for many people. If you have an injury, you need to be very careful. The goal is to be pain-free, but a roller might not feel great. Work with quality, not quantity, and spend five to ten minutes with mindfulness.
Normalizing Self-care
[3:56] You must begin to normalize self-care, and it must become a part of your daily routine. If you're going to stand up and walk out of a room, why not take a second to stand in the doorway, and stretch? Put your arms on the door frame, open your shoulders and chest, and spend at least three to five minutes stretching, three times a day. This will help you build some consistency.
Working With Injuries
[05:30] You must break your fascia and scar tissue after an injury. If you have a knot in your shoulder, this is the protective tissue trying to heal the inflamed area. That is why the rollers are so effective. If you don't have a roller, try self-massaging. Do whatever it takes to work on that area and achieve a full range of motion for blood to flow and heal the area.
Good Pain Vs. Bad Pain
[06:51] You can generally feel how much pressure you can apply on yourself. Thatās important because if you find an area thatās bruised, you know to massage around the area and get good blood flow around the area. But of course, if it hurts to touch, stop it, no there's no glory in hurting yourself. If it hurts too badly, you may want to seek help. Weāre not medical professionals and we canāt diagnose you.
[9:20] Coach Valerie experienced breaking her feet. Learning from her experience, massaging your body or doing some footwork when your body is in pain is a way of connecting with your own body.
Donāt Be Afraid to Take Care of Your Injuries
[10:54] Coach Valerie and Caroline want you not to be afraid that you'll hurt yourself more. Take the time, do three minutes, and then when you get home, do the 20 minutes. You can also keep a foot roller under your chair. You don't even have to take your socks off.
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Donāt forget to like and subscribe to our show. You can also rate and review our show on Apple Podcasts! Weāre on Spotify as well!
Links mentioned in the episode
https://www.runrx.fit/
Have questions? Email us at [email protected]
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Episode notes
In this episode, Coaches Valerie and Caroline discuss how cycling relates to running. Yep, the RunRX program can prepare you to be a better cyclist!
Timestamps of big takeaways
Methods of Cycling and Running Efficiently
[00:49] The best position for a movement is referred to as a pose. Most people can identify the standard position when we mention there is one for swimming, jogging, cycling, or other activities.
The standard movement in running is the Pose Method developed by Dr. Romanov.
The Middle Ground
[02:39] Cycling seems to be the middle ground in exercising. Most people grew up swimming or running, but in cycling, you use your body weight more naturally.
The Principle of Cycling
[04:30] Most people think that when you pedal, you're supposed to apply pressure from the front of the leg and the quad. They think that cycling involves pressing your front leg into the ground at the pedal's base while pulling your foot up with your hamstring, much like you would while scraping dirt off your shoes. You actually don't need to use either one of those movements, and the glute actually plays the biggest role.
How RunRX Prepares You For Running and Cycling
[06:56] There are four cycling drills that RunRX teaches that anyone can do on their bike to help them learn to be more efficient on the bike. You start thinking about things differently like when you pedal up a hill, you should be in your really lowest gear and just spin up the hill. If you feel that you could add resistance, then add resistance. Going downhill, let gravity do its thing.
Principle of Swimming
[10:28] When Coach Valerie first met Dr. Romanov, he gave her a swimming lesson that taught her how to feel her body weight through her hands using them as support. In swimming, your hand is your support. You hold your hand, and you press down a little bit, and you bring your body up and over your support, which is your hand. Swimming feels like climbing a ladder or doing a reverse monkey bar in the water.
How RunRX Helps Triathletes
[13:25] The core of what RunRX teaches revolves around running. However, we have several triathletes in the program that also benefit from our drills.
The Immersion
[15:26] The idea behind RunRXās Immersion was to āimmerseā yourself in a movement to understand what it is. The immersion allows you to understand the concept of what you are learning and practicing. The challenge is actually getting into the pose and doing the movement correctly.
Having a Support System
[18:27] Hearing someone else's correction is really powerful because it's easier to see someone else do the movement correctly or hear it from someone else other than yourself. Other people likely will have questions about certain movements or about dealing with injuries - and you can learn a lot from the answers their questions will prompt.
Rate, Review & Subscribe Reminder
Donāt forget to like and subscribe to our show. You can also rate and review our show on Apple Podcasts! Weāre on Spotify as well!
Links to check out
-- -- https://www.runrx.fit/
-- Have questions? Email us at [email protected]
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Episode notes
In this episode, we will talk about the difference between treadmill running, road running, and trail running. Is there a difference? Tune in now and find out!
Timestamps of big takeaways
Running is Running
[00:55] Once you change your thoughts on running, how you describe yourself as a runner will change. You can say that you run on trails, treadmills, roads, on the hills, etc. Running itself is still running regardless of where you do it.
The Difference Between Running on Different Terrains
[01:44] Regardless of the terrain, you want to be in the Running Pose. The fall element changes for everybody because we all need to hold our posture, but the running pose itself remains the same in any running situation. The only action you have is pulling your foot up from whatever surface you're on.
Controlled Action
[05:16] When you're pulling in place, you are doing a controlled action. When you're standing in place, you are actively pulling your foot up using your hamstring. However, when your body falls forward, and your weight travels forward, you're only pulling 2% of your body weight and only using 10% active muscle contraction.
The Falling Aspect of Running
[06:21] For most people, running is already hard. You have to deal with your breathing, your body weight, balancing, and then thereās the muscular efforts in your legs. You're using your musculoskeletal system as well, and actively working the body. When you're running on a very soft trail, or mud or sand, you are getting some fall because you're traveling. The more squishy the ground is, the more the foot will sink. When you sink into the ground, you have to work a little harder to get that foot back up, rather than just falling.
[07:58] You can use gravity to your advantage, anyone. The more you understand that and simply pull your foot just enough to break contact with the ground, the more you will release your body from a lot of work.
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Donāt forget to like and subscribe to our show. You can also rate and review our show on Apple Podcasts! Weāre on Spotify as well!
Links to check out
-- Join the membership: https://runrx.fit/join-runrxstrong/
-- https://www.runrx.fit/
-- Have questions? Email us at [email protected]
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Episode notes
What is the 180 cadence, and how can you maintain it? Tune in to learn the basics of what you need to know!
Timestamps of big takeaways
Getting to a 180 Cadence
[0:57] Coach Valerie says that most runners have an average cadence of about 160 to 165. She says that it's because you're pushing, reaching, or both. It's inefficiency in movement. What you want is to get your cadence closer to 180.
The 180 is a natural response to running. When you start to let your body fall forward, and your foot starts to pull, 180 is almost a baseline.
Is the 180 Cadence the Ultimate Goal for Runners?
[03:15] Most people average 165. If you try to just do 165 to 180 and you've never done that before, your legs will get tired and strained. You're using muscular effort, especially because you've not yet practiced falling. You're just starting to pull. It's a much better idea to do it as a drill to get yourself used to it. Just working on the cadence and the elasticity practice is a good idea. Let the body adjust to the cadence and practice the falling aspect. Your feet need to feel like they're keeping up with you rather than you feel like you're using your feet to travel.
Stop and Reset
[06:48] You might not be able to maintain the 180 in the beginning. When your body is telling you that it canāt go any longer, stop and reset. The more you allow yourself to stop, reset, and restart in your run, the more likely you are to help train your body to move correctly.
[11:31] When you get comfortable using gravity to fall and have the strength and the muscle elasticity to maintain that 180, you'll get there quickly, but give yourself time. Remember, Rome wasnāt built in a day.
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Donāt forget to like and subscribe to our show. You can also rate and review our show on Apple Podcasts! Weāre on Spotify as well!
Links to check out
-- Join the membership: https://runrx.fit/join-runrxstrong/
-- https://www.runrx.fit/
-- Have questions? Email us at [email protected]
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Episode notes
What distinguishes runners from other athletes who do not run? Have you ever wondered if they'd have different stamina or if they'd do the same thing? Tune in now as coaches Valerie and Caroline discuss what factors play a part in running and what steps you can take to improve your running ability.
Timestamps of big takeaways
[01:05] You've undoubtedly run a lot if you're playing a game like soccer, football, or any sport.
The Misconception
[02:37] There is a widespread misconception that endurance running is distinct from sports running and sprinting and that the two are classified separately. As a result, soccer players, football players, and even volleyball players engage in plyometrics and quick-footed workouts. So they're learning, which is terrific, but they're also learning to pull their feet, these quick feet, which makes them feel that they should change their running style when they're supposed to run distance.
[03:29] During the push, endurance athletes are encouraged to run with the region, emphasizing reach. They are also not introduced to running drills, which are utilized in all sports, because there is no widely accepted way of running. Maybe they'll tell people to do some Striders, as they're called in endurance running. They place a greater focus on good running techniques, including stretching.
Non-running Athletes
[04:21] Non-running athletes can be coached in two ways: Begin by instructing them on proper running technique. The endurance athlete is primarily a reacher because their sprinters, football players, and soccer players all have hamstring issues. They do both at times, but their primary focus is on reaching.
[05:12] They're most likely dropping towards the ball's direction across the field. However, there is still a lot of pushing going on. So, first and foremost, we must educate him on the distinction between pushing and pulling. We'll start with short distances so that running will be pretty stilted at first. We increased his interval time once he developed that tugging sensation, and, of course, he already had a fall but was using it selectively, such as while running downfield.
[06:00] In the next episode, weāll talk about the best drill.
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Donāt forget to like and subscribe to our show. You can also rate and review our show on Apple Podcasts! Weāre on Spotify as well!
Links mentioned in episode
-- Join the membership: https://runrx.fit/join-runrxstrong/
-- https://www.runrx.fit/
-- Have questions? Email us at [email protected]
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Could elite runners like Kipchoge really be falling, not leaning, when they run? Tune in and find out!
Timestamps of big takeaways
[00:22] Opening With a Flub
Coach Caroline hilariously fumbles the question, mixing up "running and leaning" with "falling and leaning" - but don't worry, Coach Valerie's got her back!
[00:39] Falling or Running? Itās Both!
Learn why running can be described as "free falling" and how this mindset makes running more enjoyable. We also discuss the fundamental difference between falling and leaning.
[01:15] The Three Elements: Pose, Fall, Pull
When you're in the running pose, you're balanced, then fall out of balance, and pull your foot to regain balance.
[02:58] Breaking Your Balance Habits
It feels unnatural at first - you spend all day resisting falling, so intentionally getting out of balance for running requires a mental shift.
[03:54] The Role of Your Head Position
Your head is the heaviest part of your body. So, keeping your ears, shoulders, and hips in line is critical. The fall happens from your center of mass.
[05:31] Impact and Injuries
Speed and distance often trigger injuries ā it's all about balance. When you're out of balance, you spend too much time on the ground, increasing impact.
[07:14] The Ball on Table Analogy
Picture your body as a ball on a tilted table ā you don't need to bend forward or back, just stay aligned and let gravity do the work at any speed you choose.
[08:54] The Science of Fall Angles
We discuss the fascinating range of fall angles: from Usain Bolt's 21 degrees to Kipchoge's 18.4 degrees for marathon pace.
[10:26] Measuring Your Progress
A gait analysis can reveal your current fall angle and ground contact time, helping you track improvements in your running technique over time.
[11:50] Membership and Pricing Details
Here we break down the value of RunRX membership. Wanna run pain free? Join us!
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Donāt forget to like and subscribe to our show. You can also rate and review our show on Apple Podcasts! Weāre 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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RunRX's unique practice approach to running form might feel like "too much" for some runners. But could it transform your running efficiency and prevent injuries? Tune in and find out!
Timestamps of big takeaways
[00:22] What Makes RunRX Different?
Most runners have never actually worked on their running technique. While you might be familiar with stretches and strength exercises, at RunRX we focus on transforming how you actually run.
[02:41] Just 5-Minutes? YES!
Each practice segment is just 5 minutes or less. Everything can be done inside your house - no running required for practice. It's about quality, focused time rather than lengthy sessions.
[04:32] Understanding the Running Pose
Just like yoga has specific poses, we teach you the running pose. Through your initial gait analysis, we show you your current running form and help make it more efficient.
[05:15] Practice Your New Form
We recommend taking your new running form out for 10-30 minute practice sessions. Run a little, stop and reset, do drills.
[06:04] Real Success Story
We share an inspiring story about a collegiate athlete who previously broke her leg from running. Learn what one hour of practice with our technique did for her.
[09:34] Breaking the Disconnect
Many runners are disconnected from their movement, relying heavily on music, watches, and gadgets. At RunRX, we teach you to reconnect with your body's natural running blueprint.
[10:11] Running vs Gym Training
You wouldn't start heavy deadlifts without proper instruction, so why do that with running? Thereās proper form instruction in running ā just like any other athletic movement.
[11:23] The Reality of Recreational Running
A recent study showed that while elite marathoners are getting faster, recreational runners aren't improving. Why? Most recreational runners aren't receiving proper running instruction or doing targeted drills.
[12:12] Join Our Community
Tune in here to learn about our flexible membership options and how you can get started with RunRX.
Rate, Review & Subscribe Reminder
Donāt forget to like and subscribe to our show. You can also rate and review our show on Apple Podcasts! Weāre 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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Can the words you use and think while running dramatically transform your technique and prevent injuries? Spoiler alert - YES! Tune in and learn more!
Timestamps of big takeaways
[00:22] The Return of Shin Splints
We dive into a story about a long-time member who encountered shin splints, leading to some eye-opening revelations about running form and technique.
[01:16] Words Create Intent
Coach Valerie shares her experience learning from Dr. Romanov, creator of The Pose Method.
She shares why the language we use while running actually shapes our movement patterns.
[02:46] The Problem with "Reaching"
Trying to "reach" forward while running - a common mistake we see in magazine photos - can lead to injury and inefficient form.
[04:00] Understanding Your Running "Job"
The single most important job you have while running is pulling your foot up from the ground. This simple focus can revolutionize your running technique.
[04:32] Rethinking "Strides"
Adding "strides" to your training might be causing more harm than good.
[05:35] The Impact of Speed Work
Traditional speed work can increase ground reaction force and lead to injuries in your shins, knees, hips, and lower back. Thereās a better approach to running faster.
[08:03] The Mental Model of Running
Coach Caroline breaks down the fascinating connection between your thoughts, feelings, and actions while running, revealing how your mental approach directly affects your physical results.
[11:00] The Simplicity of POSE-Fall-Pull
Running technique doesn't have to be complicated. Three simple elements - pose, fall, and pull - can transform your running when applied correctly.
[13:27] The Power of Positive Running Words
Tune in here for a practical exercise in how changing your running vocabulary from words like "land" and "push" to "light" and "pull" can immediately impact your running experience.
[14:24] Beyond the Data
Most runners get caught up thinking about pace and distance instead of focusing on the quality of their movement. Shifting this mindset can transform your running experience.
[16:04] Success Stories
We close things out with inspiring stories from our community members who've transformed their running through proper technique, including one runner who went from injury to winning her age group in a 5K.
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Donāt forget to like and subscribe to our show. You can also rate and review our show on Apple Podcasts! Weāre 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 know a secret to becoming a stronger, more efficient runner? Tune into this episode now!
Timestamps of big takeaways
[00:38] The Origins of the Galloway Method
We take you back 25 years when the running community was much smaller.
Coach Valerie shares her first encounter with Jeff Galloway's revolutionary run-walk method. In many ways, this approach changed the marathon training landscape.
[01:25] Ultrarunning Success Story
Hereās an amazing example of the Galloway method's versatility: A woman who completed a 100-mile ultramarathon using the one-minute-run, one-minute-walk approach.
[03:07] The Magic of 30-Second Breaks
Did you know there's a "magic number" for walk breaks?
30-second breaks can effectively rest your body and heart. This method even helped save Galloway's life during his own heart condition.
[04:39] The RunRX Reset Approach
Instead of just stopping to walk, tune in here to learn about our unique "reset" approach that helps you get back into proper running form.
[07:03] Understanding Movement Patterns
Walking and running are completely different movements, and it's crucial to understand both.
Learn how proper "pulling" action applies to both activities and why this knowledge is essential for your running experience.
[09:35] Everyday Movement Mindfulness
Coach Caroline shares a personal example of applying running principles to daily life, describing how she practices proper form even during a simple 100-meter walk to get the mail.
[10:20] The "Dead Butt" Phenomenon
Whatās a dead butt? Itās an issue of inactive glutes from sitting too much. The good news is you can activate your glutes properly for better running performance.
[12:43] Practical Movement Integration
Incorporating simple exercises like glute walks and pulling actions into your daily routine can significantly improve your running.
Whether walking or running, maintaining proper form through chest positioning and knee bending can enhance your overall movement quality.
[13:15] Connect With Us
Follow us at RunRX.fit and on Facebook, Instagram and YouTube. And, reach out to us in the links below to learn how to get your questions answered in future episodes.
Rate, Review & Subscribe Reminder
Donāt forget to like and subscribe to our show. You can also rate and review our show on Apple Podcasts! Weāre on Spotify as well!
Links to check out
-- https://www.runrx.fit/
-- FREE 30 day reboot on YouTube by RunRX https://www.youtube.com/playlist?list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re
-- Follow us on Facebook https://www.facebook.com/runrxfit/ and Instagram https://www.instagram.com/runrx/
-- Have questions? Email us at [email protected]
-- Subscribe to Our YouTube Channel: https://www.youtube.com/@RunRX
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If you have a marathon coming up, you need this episode. Tune in now for some real talk about how to prepare. Weāll also bust a big myth about how long you should be running each day before race day.
Timestamps of big takeaways
[00:22] Today weāre 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 isnāt 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 isnāt 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 wonāt train longer than about 2 hours at a time, and they donāt 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 youāre 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 sheād 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 donāt know how to run, you shouldnāt be thinking about running a marathon - when you know the proper running form, it becomes easier and more enjoyable
Rate, Review & Subscribe Reminder
Donāt forget to like and subscribe to our show. You can also rate and review our show on Apple Podcasts! Weāre 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] āTis 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 runnersā thoughts are consumed by the miles - getting in more miles
[04:21] You should be testing out shoes and goo, and the route, etcā¦
[04:57] If youāre only focused on the miles, youāre 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, weāre 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] Itās a good idea to train in the conditions and terrain you will face on race day
Rate, Review & Subscribe Reminder
Donāt forget to like and subscribe to our show. You can also rate and review our show on Apple Podcasts! Weāre 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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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 Valerieās 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 canāt wait for you to join us!
Rate, Review & Subscribe Reminder
Donāt forget to like and subscribe to our show. You can also rate and review our show on Apple Podcasts! Weāre 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
Donāt forget to like and subscribe to our show. You can also rate and review our show on Apple Podcasts! Weāre 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
Donāt forget to like and subscribe to our show. You can also rate and review our show on Apple Podcasts! Weāre 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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Letās 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
Donāt forget to like and subscribe to our show. You can also rate and review our show on Apple Podcasts! Weāre 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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