The RunRX Podcast RunRX is the prescription to run pain free.

Short episode summary
Like a well-lived life, running is about discovering inner serenity, and it is beneficial to your health, enhances energy levels, and aids mental clarity. In this episode, Coach Valerie talks about the first 12 weeks of training with her, the essential aspects to help you improve, and how self-motivation and being goal-driven are vital to a successful coaching session for every runner who would like to improve their running.
 
Timestamps of big takeaways
[00:53] 12 weeks work because you're attempting to relearn something, and you're trying to master a four-movement sequence before learning a new one. And there's a lot of attitude and perception stuff that goes along with it. The question then becomes whether you can genuinely relearn everything in under 12 weeks.
 
[01:31] In truth, regardless of what you're learning or relearning, you must put in the effort and put forth the labor. To achieve your goal, you must have the right mindset, and you must agree with yourself on some parts of that aim.
 
[02:18] Success in the membership means running without pain. Some people who come in have either had previous coaching or previously played sports. Others come in who have never had a coach before and have no idea how it works. So, when we say be open to coaching, what we mean is we should both show up invested in seeing your success. I want to see you succeed, and you must be willing to look at your movement and improve it.
 
[03:23] In training with us, you’re not going to miss out on distance. However, in the beginning, you might not be running as much because we’re training you to hold the pose you need past 10, 20, 30 meters, or more. If you keep repeating the same movement pattern you had before coaching, you won't be able to help prevent injury and pain in your runs.
 
[05:06] First and foremost, the term "perception" is rarely used and is often misused. Many folks come in and say they're not runners or that they're slow runners - they've already categorized themselves.
 
[05:29]: So, as part of assisting people with understanding what running is, you should adjust your mindset to consider running as a movement rather than judging yourself based on your pace or distance. Let's start with the basics: I'm running.
 
[06:26] How did you feel at the time? Were you aware of the fact that you were falling? Did you notice how light your feet felt or how unweighted you felt? As we begin to introduce these terms, you have to start to comprehend what they mean. Because most runners aren't truly connected to their running except for their pain, and the only time the run feels nice is when it doesn't hurt. 
 
[08:58] At first, everyone's runner's high, or satisfaction from running, is derived solely from a distance, and going for a run is the joy of running. Coach Valerie wants to reframe your mindset about running to reduce your chances of injuries, and she is more concerned with proper running form and patterns than distance.
 
[09:58] When we practice, it only helps if we focus on the movement. When we talk about the 30 minutes, make that your practice time. Even if you’re not running - remember you are working out as you work on things like balance, especially in the beginning. Standing in pose for one minute is something you can do anytime, anywhere. So it'll be the small amounts of constant work that will make the real changes that help you run pain-free.
 
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on iTunes! We’re on Spotify as well, or you can listen to our show directly on Libsyn here. 
 
Links mentioned in episode
-- Join the membership: http://www.runrxstrong.com 
-- https://www.runrx.fit/
-- Have questions? Email us at support@runrx.fit

Short episode summary
In this episode of the RunRX podcast, Coach Caroline discusses the RunRX program and the changes to come, and why they’ve decided to make the membership small and tight-knit. Tune in, and learn more about the program today!
 
Timestamps of big takeaways
The Goal Of The Coaches In The Program
[00:26] Coach Valerie spends a lot of time working with runners one on one, especially in those first four to 12 weeks. She wants to be able to continue the one-on-one sessions, even though it's online. Doing that takes a lot of time and energy. Because of this, the team decided to keep the membership small. More time is added to the coaching, and the price will eventually rise.
 
Three Types Of People Who Become Members
[01:39]
There are three types of runners that will likely join the membership. The first type is the one who does things by the book. If they have a plan that says they have to run three miles, they run three miles. It doesn't matter if they're injured or not. They're precise, regimented, and do things in a certain order.
 
The second type is the one who is almost anxious. They are so used to following the plan. These people tend to want to check in every day. They want to be on every single Zoom call, and they watch every single replay. They need a little bit more hand-holding during those first four weeks.
 
The third type is the one who joined the membership and never show up. They may go on one or two calls. Then just sit there and troll the membership.
 
What Do Runners Get Out of the Membership?
[04:41]
All three types of runners can get the same result: running pain-free. The only runners that don't run pain-free are those who give up and stop working with the membership. But RunRX will not give up on anyone - if you need to take a break,  you can always return to the membership.
 
Why Giving Up Is Not An Option for Runners
[05:35]
No matter what types of circumstances a runner is dealing with, they need to know how to come back to the membership to achieve the goal of running pain-free. Whether it’s having a big job at work or something going on with the family, or just getting sick, the runner must always know how to come back since the coaches will meet them right where they are.
 
Whether you come in injured or get injured doing something else, Coaches Valerie and Caroline won’t give up on you. We can only help you run pain-free if you keep working on the methods we teach you.
 
RunRX Is Here For Every Runner
[06:05]
Coaches Valerie and Caroline are here for you - through the podcast, through the YouTube channel, and on Social Media during “Ask Me Anything” on Wednesdays.
 
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on iTunes! We’re on Spotify as well, or you can listen to our show directly on Libsyn here. 
 
[Section 4] Links mentioned in episode
-- Join the membership: https://runrx.fit/join-runrxstrong/
-- https://www.runrx.fit/
-- Have questions? Email us at support@runrx.fit 
-- FREE 30-day reboot on YouTube by RunRX https://www.youtube.com/playlist?list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re
-- Ask Me Anything series on Facebook https://www.facebook.com/runrxfit/
-- RunRX on Instagram https://www.instagram.com/runrx/

Short episode summary
What do you do with your arms when you run? If you’ve ever asked yourself this question, tune in now!
 
Timestamps of big takeaways
What Should the Arms Do When We Run?
[00:59] While running, upper body tension is critical. The arm swing is a response to the feet coming off the ground. The arms respond to balance the legs because arms are for balancing while running. In the running pose, the arms are by our side because we are in balance. When we fall out of balance, the legs separate, and so do the arms.
 
Why People Pump Their Arms When Running
[01:53] When people are learning about running, they’ve been told to pump their arms. Pumping the arms is a common cue among runners. People are actively trying to move their arms while they run. The reality is that runners don’t have to do that because swinging happens on its own.
 
More Swinging = More Speed?
[03:25] There is a false belief that if you want to run faster, you have to pump your arms more. The faster you pump your arms, the faster you will run - But there is a disconnect with how arm swinging contributes to running speed.
 
What Actually Creates More Speed?
[04:41] The arms will move faster as you run faster - naturally. Forcing your arms to flail about won’t help you run faster.
 
[05:49]
The body is connected. When you run, you connect with your core, and the fall - the arms will start to swing on their own. You don’t have to force it.
 
How to Learn More About Arm Movements
[06:16] This is where the membership is so helpful. You can actually see and learn how your body should be moving, and if it’s not correct, you can change it. Then, when you’re moving correctly, running can become fun.
 
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on iTunes! We’re on Spotify as well, or you can listen to our show directly on Libsyn here. 
 
Links to check out
-- Join the membership: https://runrx.fit/join-runrxstrong/
-- Follow us on Facebook https://www.facebook.com/runrxfit/ and Instagram https://www.instagram.com/runrx/
-- https://www.runrx.fit/
-- Have questions? Email us at support@runrx.fit

Short episode summary
How fast other people are running is none of your business. Let’s talk about it!
 
Timestamps of big takeaways 
Comparing Yourself to Another Runner
[0:27] A great quote Coach Caroline saw was, “Don't worry about my pace, worry about why you worry about my pace.” You shouldn’t be worried about the pace of another runner. They are running for themselves. You should focus on your own pace and running goals. Diverting your attention to what others are doing could affect your run negatively.
 
What You Need to Do
[1:50] Focus on your run, and be connected to your body. You must ensure that you are executing your run correctly to avoid injuries. Bottom line - focus on you, and don’t worry about other people.
 
Focus on YOUR Movement
[2:55] All you should really worry about when running is pose, fall, pull. You want to be careful and ensure you’re using the right movements to avoid injury, and it’s harder to do that when you’re worrying about everyone else around you.
 
Tips
[4:46] Have fun with your running. Don’t worry about other people’s pace, clothes, and gear. Because this is your life, this is your race, this is your run. What other people are doing should not define who you are as a runner.
 
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on iTunes! We’re on Spotify as well, or you can listen to our show directly on Libsyn here. 
 
Links to check out
-- Join the membership: https://runrx.fit/join-runrxstrong/
-- 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

Short episode summary
There are things you can control while running. Tune in now as RunRX Coaches Valerie and Caroline explain what you should be doing while running and the parts of running that you have control over.
 
Timestamps of big takeaways
Your Job in Running
[1:02] When it comes to running, you have a job to do - ensure that you are holding your upper body in line with your shoulders. The hip should also be in line, allowing yourself to fall and pull.
 
Understanding Running
[2:19] Most of the time, people don’t understand what running is. We try to copy what we see others doing in running, but the challenge is to focus on making the body move forward correctly. There is a standard of movement that not enough people talk about, and if you run the right way, you’re less likely to get injured.
 
[3:03] Imagine no longer feeling pain in your quads when running - while you may feel strain and pull on your hamstrings and calves, you can work on your muscle elasticity and strength overall.
 
[3:49] Most people that come to RunRX are simply focused on the pain they are feeling, but you can run pain-free - that’s not to say you won’t feel like you’re working out though! There is a difference.
 
Running Issues
[4:47] Sometimes, when we encounter pain, we assume it is because of our run. However, in most cases, these issues are not caused by running itself, but by something in the body part that hurts.
 
[5:06] Many people are taught that running is simply pushing and reaching. Meanwhile, others are often taught to work with both legs. Both are actually incorrect. We teach you how to actually run correctly.
 
[5:50] When running, you don’t have to intentionally swing your arms. When it comes to your foot and knee, you don’t have to pick up your knees and pull the foot as high as the knee. You simply break from the ground and have the correct contact with the ground.
 
Coaching and Membership
[7:52] Coach Valerie is the movement lady, and Coach Caroline is good with mindset coaching.
 
[9:02] In mindset coaching with Coach Caroline, she first asks you to get personal and think about your life - how you run is how you do everything after all. Combining movement coaching and mindset can help you improve not just your run, but many other aspects of your life too.
 
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on iTunes! We’re on Spotify as well, or you can listen to our show directly on Libsyn here. 
 
Links to check out
-- Join the membership: https://runrx.fit/join-runrxstrong/
-- 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