The RunRX Podcast

Coach Valerie & Coach Caroline
  • 4.7 (20)
  • RUNNING
  • UPDATED WEEKLY

RunRX is the prescription for running pain-free. With two decades of teaching running technique, Coach Valerie knows a lot about how to run without pain. Coach Caroline works with Valerie on the mindset of the athletes in their membership. Join them as they answer questions and talk about topics that many runners have asked and some that they don't realize they should ask.

  1. Cut the Noise: How to Find Real Running Advice

    6D AGO

    Cut the Noise: How to Find Real Running Advice

    Coach Caroline and Coach Valerie explain how to cut through the overload of running tips, gadgets and trends so you can actually improve — not just chase the next miracle product. Learn why movement, gravity and muscle elasticity are the stable truths that solve most injuries, how consistent simple drills beat fad fixes, and quick next steps you can take today to rebuild confidence and run pain-free. Chapters 00:00 — Intro: RunnerX Podcast & episode focus 00:30 — The social-media noise: why conflicting advice confuses runners 01:40 — Why runners often arrive in pain (common patterns we still see) 03:10 — How RunRx cuts through noise: consistency, movement, coaching 05:00 — Client story: rehabbing injuries the right way (gait analysis → movement) 07:10 — Movement fundamentals: gravity, elasticity, and skill training 09:00 — Practical next steps: short drills, check-ins, and when to ask for help 10:30 — How to join RunRx: app, free starters, membership & community 11:00 — Closing / contact info Key takeaways ⭐ Movement is the constant — fix movement, not just the symptom. ⭐ Short, consistent drills beat hour-long random workouts. ⭐ Rehab + skill work → stronger, smarter, pain-free running. ⭐ Use gait checks and coach feedback instead of chasing gadgets. ▶️ Free 30-Day RunRX Reboot — Skill, Strength & Self-Care https://www.youtube.com/watch?v=a0N-GZ0AosI&list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re ▶️ Join the RunRX Membership https://runrx.fit/join-runrxstrong 📱 Find us in your app store for Apple and Google — RunRX Academy Website: runrx.fit Support: support@runrx.fit

    13 min
  2. Run Strong After 40: Move Smarter, Not Harder

    FEB 7

    Run Strong After 40: Move Smarter, Not Harder

    Coach Caroline and Coach Valerie break down how to fall back in love with running after 40. Learn why efficiency matters more than mileage, how short strength + mobility sessions beat marathon-length gym time, and the simple movement habits (5–10 minute drills) that protect your body and make running fun again. Perfect for runners returning after a break or anyone wanting a sustainable, pain-free approach. Chapters 00:00 — Intro: RunnerX Podcast & episode focus 00:30 — Why running after 40 feels different (twinges, recovery, patience) 02:00 — Move smarter: efficiency, elasticity, and running as movement 03:30 — Strength training for runners: start bodyweight → progress sensibly 05:00 — Time-efficient plans: 5–10 minute drills that actually help 06:00 — How RunRx structures the first 30 days to rebuild form 07:00 — App & membership: where to get guided drills, gait analysis, live feedback 07:40 — Closing: next steps and contact info Key takeaways Prioritize movement quality over mileage — efficiency reduces injury.Strength + mobility are supplements to running; start with bodyweight and add load slowly.Short, consistent sessions (5–10 minutes) are more achievable and more likely to stick than hour-long routines.Use gait analysis, weekly check-ins, and guided drills for faster, safer progress.An open mind and 30 days of focused practice will often rewire movement and restore pain-free running.▶️ Free 30-Day RunRX Reboot — Skill, Strength & Self-Care https://www.youtube.com/watch?v=a0N-GZ0AosI&list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re ▶️ Join the RunRX Membership https://runrx.fit/join-runrxstrong 📱 Find us in your app store for Apple and Google — RunRX Academy Website: RunRx Support: support@runrx.fit

    9 min
  3. Run Every Day in 2026? The Coach’s Honest Answer

    JAN 30

    Run Every Day in 2026? The Coach’s Honest Answer

    Is running every day a smart New Year’s goal — or a fast track to burnout and injury? In this episode Coach Caroline and Coach Valerie unpack the why behind daily running, safer alternatives (practice movement, drills, strength, mobility), and how to build a sustainable daily habit without wrecking your training. Perfect for runners wondering whether to chase the “run-every-day” trend or adopt a smarter, movement-first plan for 2026. ✅ Key takeaways ✅ Ask “why” before committing to daily runs — purpose drives safer training. ✅ Running every day ≠ running long every day — short, focused movement is smarter. ✅ Practice skill + strength + self-care daily to improve running without overload. ✅ Deload weeks and flexible goals prevent burnout — twice-a-week success beats guilt. ✅ Use guided programs (3-2-1 / Immersion) and live feedback to progress faster, safer. ▶️ Free 30-Day RunRX Reboot - Skill, Strength & Self-Care https://www.youtube.com/watch?v=a0N-GZ0AosI&list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re ▶️ Join the RunRX Membership https://runrx.fit/join-runrxstrong 📱 Find us in your app store for Apple and Google — RunRX Academy Website: https://runrx.fit

    7 min
  4. Controlled Falling: Beat the Fear & Run Freer

    JAN 23

    Controlled Falling: Beat the Fear & Run Freer

    Controlled falling, cadence, and the mental roadblocks that stop runners — Coaches Caroline & Valerie explain how to train the fall, recover from fear-driven movement mistakes, and use simple drills to run lighter and pain-free. ✅ Key takeaways ✅ Controlled falling (not leaning) reduces impact and improves cadence. ✅ Start with drills (wall, bands, short hops) and build balance before chasing 180+ cadence. ✅ If fear appears — stop, reset, practice balance — don’t reach with the front foot. ✅ Transfer drills to running gradually and seek live feedback for faster, safer progress. ▶️ Free 30-Day RunRX Reboot - Skill, Strength & Self-Care https://www.youtube.com/watch?v=a0N-GZ0AosI&list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re ▶️ Join the RunRX Membership https://runrx.fit/join-runrxstrong 📱 Find us in your app store for Apple and Google — RunRX Academy Website: https://runrx.fit

    10 min
  5. Cadence Decoded — Why 180 Isn’t a Rule, It’s a Result

    JAN 16

    Cadence Decoded — Why 180 Isn’t a Rule, It’s a Result

    Someone on social media said “stop telling everyone to run at 180” — and that sparked this deep, practical conversation. Coach Caroline and Coach Valerie walk through: what cadence actually measures, why the ~180 figure exists (its research origin and relation to ground reaction force), why you can’t safely force 180 without developing elasticity and skill, and exactly how to train cadence the RunRx way (drills, metronome practice, short intervals, resets on long runs). We also share a real runner story: a woman who hit ~190–195 but wasn’t moving efficiently — once she learned pose → fall → pull and built elasticity, she dropped 2–3 minutes per mile and running felt easier. If you’ve been told “just run at 180” and want a sensible progression, this episode is for you. ✅ Cadence is a response — it rises when you hold the fall and pull (pose→fall→pull). Don’t force a number. ✅ Build elasticity and skill first: hops, metronome drills and short intervals before trying sustained 180. ✅ If your cadence feels high but you’re “running in place,” stop — practice the fall/pull and reset; that’s the path to faster, easier running. ▶️ Free 30-Day RunRX Reboot - Skill, Strength & Self-Care https://www.youtube.com/watch?v=a0N-GZ0AosI&list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re ▶️ Join the RunRX Membership https://runrx.fit/join-runrxstrong 📱 Find us in your app store for Apple and Google — RunRX Academy.

    10 min
  6. Reset, Reboot, Run: Keep Momentum Past January

    JAN 9

    Reset, Reboot, Run: Keep Momentum Past January

    New-Year slump? Learn how to turn short-lived motivation into a sustainable running habit. Coach Caroline and Coach Valerie share a movement-first approach (elasticity, drills, strength), realistic goal setting, and simple nutrition mindset shifts so your January change actually sticks — without strict diets or burnout. Key takeaways ✅ Pre-plan two realistic weekly workouts you WILL do — small wins beat “all or nothing.” ✅ Treat training as self-care: short drills, strength, and mobility preserve form when time is tight. ✅ Movement first, miles second — build elasticity, balance and body-weight strength to stay consistent and avoid injury. ✅ Short interval sessions or a 5–15 min drill are perfect for travel days or busy weeks. ✅ Don’t diet; eat to support movement — experiment, track how foods make you feel, and be consistent. ✅ A short deload (less distance / lower intensity) won’t ruin fitness — it often refreshes you. ✅ Use tools: RunRx app workouts, Zoom coached drills, and the 30-Day Reboot to keep momentum. Chapters 00:00 — Episode intro 00:30 — Why New-Year motivation fades (common patterns) 01:40 — Reframing goals: pre-plan 2 workouts and call it self-care 02:35 — Movement-first training: elasticity, balance & strength basics 03:50 — The 30-Day Reboot & walking as a gateway to running 04:40 — Nutrition mindset: eat to move (avoid restrictive dieting) 06:10 — Practical tips: hydration, timing, and testing what works for you 07:20 — How RunRx helps: Zoom coaching, app workouts & membership options 08:30 — Final tips, free resources & outro ▶️ Free 30-Day RunRX Reboot - Skill, Strength & Self-Care https://www.youtube.com/watch?v=a0N-GZ0AosI&list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re ▶️ Join the RunRX Membership https://runrx.fit/join-runrxstrong 📱 Find us in your app store for Apple and Google — RunRX Academy.

    12 min
  7. Holiday Running Survival Guide — Keep Your Fitness on Track

    12/19/2025

    Holiday Running Survival Guide — Keep Your Fitness on Track

    Staying on track through the holidays: practical, low-stress strategies to keep your running consistent over Christmas & New Year. Learn the “minimum effective dose,” how to use short drills and strength sessions when you can’t run, smart deloading, interval options for travel, and how RunRx Zooms & the app can keep your form sharp while life gets busy. Key takeaways ✅ Pre-plan two realistic workouts for holiday weeks — win those and you’ll reduce stress and stay consistent. ✅ Do a short drill/strength/self-care session (5–15 min) when long runs aren’t possible — it preserves form and fitness. ✅ Treat holiday weeks as intentional deloads: shorten distance or pull back intensity, not quit. ✅ Use short intervals or tempo blocks when traveling — they preserve stimulus with minimal time. ✅ Reset during long runs: stop, do a quick drill, and return to rhythm if your form drifts. ✅ Zoom coaching is a great pre-race or pre-run tool — you’ll feel your next run improve after a coached drill session. ✅ Consistency > volume: a few quality, well-timed sessions beat frantic miles during a stressful week. Chapters 00:00 — Episode intro & holiday context 00:29 — Holiday scheduling problems & why runners stress 01:10 — Coach Valerie: pre-plan the “minimum” — two workouts you will do 02:10 — Use drills, strength, and self-care when long runs aren’t available 03:05 — How to deload properly during holidays (shorten distance, keep form) 04:10 — Short interval workouts for travel days — how to preserve fitness fast 05:15 — Why short runs can be enough — the mental win of getting out 06:00 — Virtual tools: Zoom coaching & RunRx app as holiday solutions 06:50 — Membership options, app info, final tips & outro ▶️ Free 30-Day RunRX Reboot - Skill , Strength & Self-Care https://www.youtube.com/watch?v=a0N-GZ0AosI&list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re ▶️ Join the RunRX Membership https://runrx.fit/join-runrxstrong 📱 Find us in your app store for Apple and Google - RunRX Academy.

    8 min
  8. VO₂ Max Is a Gimmick — Train by Feel, Not Your Watch

    12/12/2025

    VO₂ Max Is a Gimmick — Train by Feel, Not Your Watch

    Learn why VO₂ max (and other watch metrics) don’t tell the whole story — and what really improves running performance: better movement, cadence, heart-rate awareness, and consistent drill work. Coach Caroline and Coach Valerie cut through the gimmicks, explain why lab VO₂ testing ≠ instant speed, and give practical steps you can use on your next run to feel and perform better. ✅ Key takeaways ✅ VO₂ max is largely genetic and often over-sold by gadgets — it’s an estimate on your watch, not a magic fix. ✅ Movement and skill (cadence, elasticity, posture) create the biggest gains for most recreational runners. ✅ Use heart rate + feel together — let your body tell you when to ease up, reset, or hydrate. ✅ Short, focused drills (hops, cadence work, metronome intervals) build the elasticity that reduces impact and delays fatigue. ✅ Consistency beats one-off metrics: train movement, test nutrition, and practice pacing — don’t chase numbers alone. ▶️ Free 30-Day RunRX Reboot - Skill , Strength & Self-Care https://www.youtube.com/watch?v=a0N-GZ0AosI&list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re ▶️ Join the RunRX Membership https://runrx.fit/join-runrxstrong. 📱 Find us in your app store for Apple and Google - RunRX Academy. Enjoyed the episode? Please subscribe, rate, and share

    14 min
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4.7
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About

RunRX is the prescription for running pain-free. With two decades of teaching running technique, Coach Valerie knows a lot about how to run without pain. Coach Caroline works with Valerie on the mindset of the athletes in their membership. Join them as they answer questions and talk about topics that many runners have asked and some that they don't realize they should ask.

Information

  • Creator
    Coach Valerie & Coach Caroline
  • Years Active
    2021 - 2026
  • Episodes
    329
  • Rating
    Clean
  • Copyright
    © 2023 RunRX Academy LLC
  • Show Website
    The RunRX Podcast