The RunRX Podcast Coach Valerie & Coach Caroline

We never make a “to don’t” list before doing an activity. Tune in and learn why we focus on what you should be doing to run pain free.

Timestamps of big takeaways
[00:22] Introduction
- Coach Caroline introduces the topic of focusing on "dos" instead of "don'ts"
[00:36] Giving Runners Actionable Tasks
- Coach Valerie explains the importance of giving runners specific tasks to improve their movement, such as "pull your foot up" or "hold your body up"
- Focusing on what to do leads to better movement and a better run
[02:06] The Problem with "Don'ts"
- Coach Caroline discusses how constantly telling yourself not to do something can lead to you doing that very thing
- The language used is important, and focusing on "dos" is more effective than "don'ts"
[04:37] Building a New Movement Pattern
- When runners start thinking about their movement while running, it's a sign that their body and mind are working together
- Developing a new movement pattern takes time and consistency
[07:20] Returning to Natural Running
- Working on relearning proper running form helps runners go back to the basics and their body's natural movement
- Limitations in range of motion and mobility can lead to different movement patterns over time
[08:23] The Process of Learning a New Movement
- Runners may question the simplicity of the drills and exercises, but focusing on the "dos" and trusting the process leads to improvement
- Having a coach provides accountability and guidance throughout the learning process
[10:20] Soreness vs. Pain
- As runners adjust to new movement patterns, they may experience soreness in different areas of the body
- There’s a difference between soreness from using new muscles and pain that needs to be addressed
[13:29] The Benefits of Coaching
- Even for runners who have tried various methods to address pain, working with a RunRX coach for just one month can be highly effective in changing movement patterns
- We provide guidance, support, and a gradual approach to learning new movements
[15:19] Join the RunRX Membership!
- Join the Run Rx membership if you are experiencing pain or feel like you are not meant to be a runner
- Learn about the various membership options available at https://www.runrx.fit/
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on Apple Podcasts! We’re on Spotify as well!
Links to check out
-- https://www.runrx.fit/
-- Follow us on Facebook https://www.facebook.com/runrxfit/ and Instagram https://www.instagram.com/runrx/
-- Have questions? Email us at support@runrx.fit
-- Subscribe to Our YouTube Channel: https://www.youtube.com/@RunRX

Why are we telling you to train with your arms over your head? Learn the correlation between this and running pain free in this episode!
Timestamps of big takeaways
[00:41] Importance of Posture and Head Position
- Poor posture, especially the head moving forward, can affect overall balance and movement
- The head is the heaviest part of the body, and the body is always trying to balance it
[02:08] Lack of Overhead Pressing in Typical Runner Strength Training
- Many runners focus on bench press, push-ups, rows, and pull-downs but rarely do overhead pressing exercises
- Using a lightweight tool like a broomstick or PVC pipe can help improve shoulder mobility and strength
[03:49] Consequences of Poor Posture and Lack of Mobility
- Starting to work on upper body alignment early on can make a significant difference later in life
- Poor posture can lead to issues like the "dowager's hump" in women, where calcium deposits try to strengthen weak muscles
[06:21] Importance of Consistency and Daily Practice
- Incorporating short, daily exercises can help develop the ability to hold the head in proper alignment
- Consistent practice of exercises like arm circles and glute walks can improve overall movement
[07:40] Benefits of Proper Alignment in Running
- Runners who achieve good alignment often report feeling the "fall" and improved running sensations
- Many runners mistakenly attribute issues to tight hips, weak glutes, or other areas, but alignment plays a significant role
[10:23] Introducing Overhead Work and Unweighting Concept
- Coach Valerie shares her experience with incorporating overhead weight training and its impact on her running form
- Let’s talk about unweighting and the importance of training in the position specific to the movement (e.g., standing vs. planking)
[12:03] Developing Full Body Strength and Efficiency
- Pressing overhead using lightweight tools helps develop a sense of balance and strengthens the upper body
- Improved overhead strength and head position can enhance overall feelings of walking, standing, and moving better
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on Apple Podcasts! We’re on Spotify as well!
Links to check out
-- https://www.runrx.fit/
-- FREE 30 day reboot on YouTube by RunRX https://www.youtube.com/playlist?list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re
-- Follow us on Facebook https://www.facebook.com/runrxfit/ and Instagram https://www.instagram.com/runrx/
-- Have questions? Email us at support@runrx.fit
-- Subscribe to Our YouTube Channel: https://www.youtube.com/@RunRX

What are the makings of a REAL runner? Tune in now and find out!
Timestamps of big takeaways
[00:04] - Introduction and Boston Marathon Discussion
- Coach Caroline introduces the topic of the Boston Marathon, curtailing the number of runners allowed, especially charity runners and slower runners.
- Coach Valerie discusses the increasing popularity of marathons, and how the Boston marathon is making qualifying even more competitive.
[03:22] Defining a "Real Runner"
- Coach Valerie talks about the early days of marathons when everyone tried to run the whole way, before run-walking became more accepted.
- The coaches discuss whether marathons should require qualifying times like Boston and whether or not that's fair to slower runners.
- Coach Valerie emphasizes that if you run, you're a runner, regardless of pace or distance. Let’s be honest - the term "real runner" is considered condescending.
[09:33] Accommodating All Runners in Marathons
- The coaches address the question of whether slower runners should be allowed to take up spots in marathons.
- They discuss the logistical challenges of supporting runners who may take 12 hours to finish a marathon, like road closures and city resources.
- Trail runs are a great alternative that accommodates slower paces and longer times.
[11:50] The Joy and Journey of Running
- Coach Valerie encourages new runners to focus on enjoying running first before jumping into marathons. Focus on gradually building up distance instead of trying to go all in all at once.
- Finding joy in running is so important. This is especially true for slower runners who spend more time on the course.
[13:42] Training for a 5K to Reset and Improve
- The coaches discuss a member who wants to reset her training by focusing on a 5K instead of longer distances.
- Coach Valerie shares her experience training for a 5K, and how it helped her improve her speed and running efficiency.
- Training for a 5K is a great way to let go of tension. This can lead to breakthroughs in running performance.
[17:55] The Transformative Power of Proper Running Form
- The coaches discuss how their training program helps runners connect with proper form while running.
- Coach Valerie shares her own transformative experience of truly falling and feeling like a kid again.
- Regardless of pace, learning to run efficiently is key to enjoying running and achieving goals.
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on Apple Podcasts! We’re on Spotify as well!
Links to check out
-- https://www.runrx.fit/
-- FREE 30 day reboot on YouTube by RunRX https://www.youtube.com/playlist?list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re
-- Have questions? Email us at support@runrx.fit
-- Subscribe to Our YouTube Channel: https://www.youtube.com/@RunRX

If you’re thinking about triathlon training, and want to do it pain free, you need to listen to this episode. Tune in now!
Timestamps of big takeaways
[00:22] Introduction to Pose Method for Triathlons
- The Pose Method® of Triathlon Techniques is the best book, even for non-triathletes.
[01:16] Coach Valerie's Personal Experience with Triathlons
- Coach Valerie shares her experience of getting into triathlons and training for the Danskin Triathlon in Austin.
[02:06] Importance of Learning the Correct Position
- Coach Valerie emphasizes the importance of learning the correct position or "pose" for each movement in triathlon (swimming, biking, running).
[04:25] Working with Dr. Romanov and Olympic Teams
- Coach Valerie discusses her experience working with Dr. Romanov, the creator of the Pose Method, and how he worked with Olympic teams from Mexico, England, and America.
[05:45] Benefits of Pose Method Drills for All Skill Levels
- Coach Valerie highlights the benefits of Pose Method drills for swimmers and cyclists of all skill levels, from beginners to seasoned athletes.
[06:58] RunRX Triathlon Training Approach
- Coach Caroline and Coach Valerie discuss the RunRX triathlon training approach, which focuses on movement efficiency and incorporates skill work alongside regular training sessions.
[07:36] Membership and Training Plan Options
- Coach Caroline shares about the $99/month membership, and the availability of training plans for those interested in triathlon training with RunRX.
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on Apple Podcasts! We’re on Spotify as well!
Links to check out
-- https://www.runrx.fit/
-- FREE 30 day reboot on YouTube by RunRX https://www.youtube.com/playlist?list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re
-- Follow us on Facebook https://www.facebook.com/runrxfit/ and Instagram https://www.instagram.com/runrx/
-- Have questions? Email us at support@runrx.fit
-- Subscribe to Our YouTube Channel: https://www.youtube.com/@RunRX

Considering a Hyrox event and need Hyrox Training? If we’re speaking Greek to you, tune in now to find out what all the hype is about!
Timestamps of big takeaways
[00:46] Introduction to Hyrox
- Coach Valerie explains what Hyrox is: a race run event with 8 kilometers of running and 8 stations with various exercises like ski machine, rowing, burpee broad jumps, lunges, wall balls, and farmer carry.
[01:41] Valerie's Decision to Participate in Hyrox
- Coach Valerie shares her decision to participate in Hyrox after watching a friend compete and being asked by a 62-year-old woman she trains.
- Valerie believes that participating in Hyrox will help her better understand and train others for the event.
[03:13] Diverse Group Training for Hyrox
- Coach Valerie mentions that she has women in their 30s, 40s, 50s, and 60s joining her in training for Hyrox.
- She emphasizes that regardless of age, everyone can follow the same training plan and movement patterns, even if their speeds differ.
[04:18] Importance of Running in Hyrox
- With 8 kilometers of running in Hyrox, Coach Valerie stresses the importance of being comfortable with the running aspect of the event.
- She hopes to spread the message that people of all age categories can do this event safely with less chance of injury while still enjoying the running experience.
[06:00] Hyrox Appeals to Older Women
- Coach Valerie notes that many older women are getting into Hyrox because they love the competition and the opportunity to work hard without feeling like they might hurt themselves.
[06:28] RunRX YouTube Channel to Feature Hyrox Training and More
- The RunRX YouTube channel will document and feature the Hyrox training, showcasing how the same movements can be performed by people of different ages and in various settings, such as home gyms. It will also feature a bunch of other things we’re trying out so you can see what we are up to. From pickleball to triathlons, we’re going to share a bunch more over there.
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on Apple Podcasts! We’re on Spotify as well!
Links to check out
-- https://www.runrx.fit/
-- FREE 30 day reboot on YouTube by RunRX https://www.youtube.com/playlist?list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re
-- Follow us on Facebook https://www.facebook.com/runrxfit/ and Instagram https://www.instagram.com/runrx/
-- Have questions? Email us at support@runrx.fit
-- Subscribe to Our YouTube Channel: https://www.youtube.com/@RunRX

Is it a myth that you can’t run anymore if you’re in menopause? What about after menopause? Tune in as our coaches bust some myths about menopause and running!
Timestamps of big takeaways
[00:22] Myths about Menopause and Running
- Coaches Valerie and Caroline introduce the topic of myths about menopause and running.
[01:07] Myth 1: Exercise, Especially Running, is Too Hard for Menopausal Women
- Coach Valerie explains why the idea that running is too hard for menopausal women is false.
- She emphasizes that women should continue running and being active during menopause to maintain bone and joint health.
[03:57] Myth 2: Running Worsens Osteoporosis in Menopausal Women
- Coach Valerie discusses osteoporosis and how running can help maintain bone density.
- She stresses that running is a natural movement and that pain during running is often due to inefficient movement, not the act of running itself.
[06:25] Importance of Movement and Proper Technique
- Coaches Valerie and Caroline discuss the importance of movement and working on minimizing impact to prevent worsening osteoporosis.
- Coach Valerie emphasizes the benefits of running when done with proper technique and strength training.
[09:31] Myth 3: Menopausal Women Won't See Fitness Gains Due to Hormonal Changes
- Coach Caroline asks if menopausal women can still see fitness gains despite hormonal changes.
- Coach Valerie states that women can manage their fitness and weight during menopause by adjusting their diet and exercise routines.
- She provides examples of older women achieving impressive marathon times, proving that fitness gains are possible at any age.
[13:16] Maintaining Fitness as You Age
- Coach Valerie discusses the importance of balancing strength training, endurance work, mobility, and recovery to maintain fitness as you age.
- Coach Caroline wraps up the episode by encouraging listeners to seek help with their movement, regardless of their age, by visiting our website.
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on Apple Podcasts! We’re on Spotify as well!
Links to check out
-- https://www.runrx.fit/
-- FREE 30 day reboot on YouTube by RunRX https://www.youtube.com/playlist?list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re
-- Follow us on Facebook https://www.facebook.com/runrxfit/ and Instagram https://www.instagram.com/runrx/
-- Have questions? Email us at support@runrx.fit
-- Subscribe to Our YouTube Channel: https://www.youtube.com/@RunRX