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. Fear of Gravity

    5H AGO

    Fear of Gravity

    Coach Caroline and Coach Valerie dig into a fear many runners do not name out loud: fear of gravity. This episode explains why runners often brace, overreach, and put a “kickstand” foot out in front of them when they get nervous about falling, and how that creates more impact instead of less. You will hear why controlled falling is a skill, how gravity and elasticity work together, and why learning to stop fighting the fall can make your running feel lighter and more natural. The conversation also covers practical drills for building confidence in the fall, why runners are often afraid to leave the ground, and how this fear shows up not only in running but also in everyday movement and walking. Coach Valerie explains how curb pulls, plyo-style work, and simple at-home drills help runners rebuild trust in their bodies. The episode closes by connecting this skill work back to RunRx’s larger method: skill, strength, and self-care as the foundation for better movement at every age. Key takeaways: Fear of falling is real, and many runners compensate by braking with the foot instead of trusting gravity.Running is controlled falling, not leaning or reaching.Curb pulls and other simple drills help you practice leaving the ground safely.As you age, balance and fall confidence matter even more for long-term movement and quality of life.Walking, standing, and running all improve when you keep better communication with the ground.Where to find us: ▶️ 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 Website: https://runrx.fit App: RunRx Academy — search "RunRx Academy" on Apple App Store or Google Play Support email: support@runrx.fit

    10 min
  2. Minimum Effort for Maximum Gain

    APR 24

    Minimum Effort for Maximum Gain

    Coach Caroline and Coach Valerie break down a big training truth: if you want better running results, it is not just about more miles, it is about better variety. Using the Boston Marathon winner’s training as an example, this episode explains why elite runners combine recovery runs, tempo work, and fast intervals instead of running every mile at the same pace. The conversation also revisits the RunRx triangle: running works best when strength and self-care support it, and when those pieces fall out of balance, progress stalls. You will hear why easy miles alone will not automatically make you faster, why interval work matters, and why honest self-assessment is essential when you are working with a coach. The episode also explains how foam rolling, mobility, and self-care fit into the larger picture, and why runners often need a three-legged stool approach to stay balanced, improve, and avoid getting rickety when one part of training is missing. Key takeaways: More miles are not the whole answer; running variety matters more than running volume alone.Elite runners do recovery runs, tempo runs, and interval work at different paces.If you want to get faster, you need interval work plus the support of strength and self-care.The RunRx triangle works like a three-legged stool: running, strength, and self-care all need to be supported.Honest check-ins with your coach help you see what is missing and what needs more attention.Where to find us: ▶️ 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 Website: https://runrx.fit App: RunRx Academy — search "RunRx Academy" on Apple App Store or Google Play Support email: support@runrx.fit

    9 min
  3. How Long Should You Foam Roll

    APR 17

    How Long Should You Foam Roll

    Valerie and Caroline break down why foam rolling and daily mobility work are essential for runners — not as a luxury, but as practical self-care that prevents adhesions, restores range of motion, and keeps you running pain-free. In this episode Valerie shares her own wake-up story (an unexpected leg injury) and how regular rolling, short mobility bites, and simple movement habits transformed her approach to recovery. You’ll learn why a little rolling often — five minutes before a warmup, during TV time, or between sessions — adds up, how to spot scar-tissue “knots” before they harden, and simple ways to normalize rolling so it actually happens (spoiler: leave the roller out of the car and put it in the living room). Practical tips included in the episode: • How to mix rolling, stretching and movement into one efficient routine. • Why adhesions form and how rolling prevents them from hardening into chronic limitations. • Quick roll + micro-mobility ideas you can do in 5–10 minutes when life gets busy. • How to modify rolling and mobility when you’re injured so you can keep practicing running technique while you recover. • How to make foam rolling a habit in clubs and groups (and why many runners don’t do it yet). ▶️ Free 30-Day RunRX Reboot - Skill , Strength & Self-Care https://www.youtube.com/watch?v=a0N-GZ0AosI&list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re ▶️ Join the RunRX Membershiphttps://runrx.fit/join-runrxstrong📱 Find us in your app store for Apple and Google - RunRX Academy

    11 min
  4. Gel in Your Knee Not Your Shoes

    APR 10

    Gel in Your Knee Not Your Shoes

    A deep, practical conversation about running shoes, cushioning, and joint care. We unpack the history from motion-control to maximal cushion, explain why more foam didn't solve running injuries, and how overly-cushy shoes can actually mask impact and lead to harder landings. Learn what really protects your joints (movement, foot strength, consistent prehab/rehab), what “super-shoes” changed for elites and recreational runners, and non-surgical options like viscosupplementation (gel injections) and smart rehab. Actionable takeaways for older runners and anyone who wants to run longer, healthier, and with less pain. ▶️ Free 30-Day RunRX Reboot — Skill, Strength & Self-Care (YouTube playlist) https://www.youtube.com/watch?v=a0N-GZ0AosI&list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re ▶️ Join the RunRX Membership https://runrx.fit/join-runrxstrong 📱 App: Search RunRx Academy in Apple App Store or Google Play — join the membership and upload check-ins, gait videos, and get coached directly.

    13 min
  5. Drill vs Easy Running

    APR 3

    Drill vs Easy Running

    Coach Valerie and Coach Caroline explain why that perfect, effortless feeling you get during a Zoom drill or in-room practice sometimes disappears the moment you step outside — and exactly what to do about it. This episode walks through the practical steps to bridge practice and real runs: how to treat runs like interval practice, when and how to stop and reset, small “mini” strength and mobility sessions that preserve progress when life gets busy, and why consistent check-ins (gait analysis and video feedback) speed learning and prevent injury. If you're recovering from an injury or trying to hold on to form while building distance, this episode gives tactical, coachable advice — warmups, pacing mindset, how to use brief drill sessions as maintenance, and simple ways to make running feel good again so you actually want to keep doing it. Where to find us ▶️ 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

    13 min
  6. Myths About Running After 40

    MAR 20

    Myths About Running After 40

    Coach Caroline and Coach Valerie tackle the most common myths about running after 40 and explain what’s real, what’s nonsense, and how to start (or restart) running with confidence. This episode covers why age is not a barrier to beginning or improving as a runner, practical changes to training (warm-ups, recovery, nutrition, and sleep), how to build a safe marathon timeline if you’re new to long distances, and coach-tested strategies to keep running for decades. Whether you’re a newcomer thinking “I can’t start now” or an experienced runner worried about knees, this episode gives concrete, actionable guidance and real member examples to help you move forward. Key takeaways: It’s never too late to start running — how you start matters more than your age.Warm-ups, recovery, sleep, and nutrition become more important as you age; the workout itself can still be strong.Progression: build foundations with 5Ks → 10Ks → longer distances; allow 6–12 months when aiming for a first marathon.Micro-sessions and efficient strength/self-care keep you moving even when life is busy.Real-world proof: members in their 60s–80s keep training and improving with good foundations and coaching.▶️ 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 Website: https://runrx.fit App: RunRx Academy — search "RunRx Academy" on Apple App Store or Google Play Support email: support@runrx.fit

    6 min
  7. When to Ask Your Coach About an Injury

    MAR 13

    When to Ask Your Coach About an Injury

    Coach Caroline and Coach Valerie answer a common question from a RunRx member: when should you contact your coach about an injury, and what should you do in the meantime? This episode explains why runners often delay asking for help, the risks of waiting (how small niggles can become bigger problems), and practical first steps you can take the moment you notice pain. We cover: How to triage your symptoms (what’s usually fine to self-manage vs. when to see a doctor).What to send your coach (short run videos, photos of the painful area, details about when it hurts).Recovery expectations and typical timelines for common running injuries.How to continue working on your running technique while you heal—movement drills, bands, and modified drills that keep you improving without making the injury worse. If you’re a busy runner who wants to protect your training and avoid long recoveries, this episode gives clear, coach-tested guidance and shows how RunRx supports injured runners back to stronger, more efficient 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 Website: https://runrx.fit App: RunRx Academy — search "RunRx Academy" on Apple App Store or Google Play Support email: support@runrx.fit

    7 min
  8. Stress, Mini-Sessions & Movement: Keep Training When Life Gets Busy

    MAR 6

    Stress, Mini-Sessions & Movement: Keep Training When Life Gets Busy

    Coach Caroline and Coach Valerie talk candidly about stress, deadlines, and how to keep movement and training sustainable when life gets overwhelming. We explain why exercise often becomes "the first thing to go" during high-stress periods, and share practical, coach-tested strategies to preserve fitness without adding pressure: short, effective micro-sessions (5–10 minutes), practical strength and self-care that slot into busy days, when to prioritize sleep over a hard workout, and how to adjust racing goals or training plans during stressful times. You'll get specific examples (timer tricks, mini strength circuits, mobility drills), mindset reframes to keep movement supportive rather than stressful, and guidance on using RunRx resources—shorts, deep dives, and the RunRx Academy membership—to stay consistent and come back stronger. This episode is for busy runners who want realistic, non-judgmental ways to maintain progress during life’s busiest windows. Chapters 00:00:23 – 00:00:55 | Welcome & the stress question: balancing deadlines with training 00:00:55 – 00:02:10 | The problem: exercise becomes another stressor — why people drop workouts under pressure 00:02:10 – 00:03:20 | Coach Valerie’s approach: baseline fitness and flexible plans (when to defer a race) 00:03:20 – 00:04:20 | Micro-sessions that add up: 5–10 minute strength, mobility, and self-care routines 00:04:20 – 00:05:25 | Prioritizing sleep and recovery: when rest beats a hard workout 00:05:25 – 00:06:40 | Practical tools: timers, short drills, deep dives, and how to string micro-workouts together 00:06:40 – 00:07:40 | Mindset & progress: how small wins prevent overwhelm and keep you accountable 00:07:40 – 00:08:50 | Where RunRx helps: shorts, deep dives, micro-workouts and accessibility of the membership 00:08:50 – 00:09:20 | Closing CTA: how to join, follow, and start a manageable plan ▶️ 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 Website: https://runrx.fit App: RunRx Academy — search "RunRx Academy" on Apple App Store or Google Play Support email: support@runrx.fit

    9 min
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4.7
out of 5
20 Ratings

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
    339
  • Rating
    Clean
  • Copyright
    © 2023 RunRX Academy LLC
  • Show Website
    The RunRX Podcast

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