177 episodes

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.

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

    • Sports
    • 4.8 • 16 Ratings

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.

    Running Is Like Riding a Unicycle

    Running Is Like Riding a Unicycle

    Short episode summary
    What does running pain-free have to do with riding a unicycle? Tune in and find out!
     
    Timestamps of big takeaways
    The Idea of a Unicycle
    [01:22] When you run, you are simply changing your support, which is your foot. If you're balanced on your support, you're only on one foot when you use your body weight, and you remove yourself from the support when you detect body weight. Simply speaking, in a way, it's a race to see how quickly you can get on and off your support.
     
    [2:05] Similarly, someone riding a unicycle is balanced on support, and they must hold their upper body in alignment. The unicycle begins to move and the rider pedals and goes forward by shifting their body weight forward.
     
    Challenge For Runners
    [03:09] One challenge for runners is that they tend to focus on everything they do wrong rather than what they do correctly or right.
     
    [4:14] When you’re in correct alignment, your foot will touch the ground where it should. The challenge is you must feel confident in your movement and stop looking for the ground.
     
    Movement and Connection
    [4:50] When Coach Valerie tells people to do jumping jacks, no one ever asks where they land their feet. In the same way, with running, you know where you should be, and it's just that you've never thought about it before. Once you connect with that, it's a fun little way to begin working on your movement.
     
    Watch Unicycle Videos
    [05:54] We challenge you to look up a unicycle video or two and watch them for a few minutes. This will help you understand what you're trying to do when holding your body in line. If you lean forward or move your head in front of your body while riding a unicycle, you'll faceplant. But once you learn the movement, it’s a smooth ride.
     
    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
    -- 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

    • 7 min
    You Can Only Do One Thing

    You Can Only Do One Thing

    Short episode summary
    In this episode, Coaches Valerie and Caroline will discuss the importance of focusing only on one thing rather than doing multiple things simultaneously.



    Timestamps of big takeaways
    The One Thing To Think About
    [01:49] Running requires you to pull your foot up from the ground and be prepared and ready to do so. You should be focused on this one task to do your job in running. The thing about running is that you must prepare to pull the other foot as soon as you fall. Pose, fall, pull…That is how you develop the rhythm
     
    [3:04] The challenge for you is to focus on when it is time to pull the foot, but first, you must understand what pulling is, and become comfortable with it.  
     
    Focusing on Breathing
    [04:28] Many people practice meditation or yoga to unwind. Others aren't very good at those things. Like in meditation, where you let go of everything else and focus on breathing, running also requires you to focus on breathing and pulling the foot.
     
    Mental Energy
    [6:17] Learning the pattern of holding your body in the correct posture, keeping it in line, and focusing solely on pulling can be mentally exhausting. The good news is, after a while, your body becomes accustomed to the pattern. Your muscle memory will eventually take over some of the work so that your brain does not have to think as much. It gradually becomes more natural.
     
    We All Have a Natural Blueprint for Running
    [07:29] Humans are born with the ability to run. Our methods restore the true connection between the body and the brain. Running works every muscle in your body. Because of that connection, the exercise must be extremely focused. When you truly concentrate on what you're supposed to do, everything else begins to fall away. It's almost like reconnecting with your natural movement.
     
    Purpose and Intent
    [09:07] Each drill we give you comes with a purpose and intent. The three elements of the gait cycle will be “drilled” into you over time, with your drills focusing on one of the elements so your body becomes used to the movements.
     
    Disconnect From Other Things
    [10:36] If you truly want to learn this, you must disconnect from things like music and talking to your friends. It can be for five or ten minutes, or as much as an hour. The key is to allow your brain to concentrate on the tasks you’re doing, however. Put in the work, and it will become more natural to 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 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

    • 12 min
    Using Inspiration to Help with Movement

    Using Inspiration to Help with Movement

    Short episode summary
    In this episode of The RunRX Podcast, Coach Valerie and Coach Caroline share how you can use inspiration to keep moving and remind yourself to pull your feet up and keep going.
     
    Timestamps of big takeaways
    Coach Valerie’s Running Beginnings
    [01:39] When Coach Valerie started running marathons, she was curious about how her friends stayed inspired and pushed themselves to keep moving. Her friends told her they used a lot of positive self-talk and spiritual quotes, and other people start talking like that to you too while you’re running. Unfortunately, Coach Valerie said that wasn’t helping her run.
     
    [02:36] Coaching in running helped Coach Valerie realize the goal is to pull her foot up, so she just started telling herself and her clients, “Up! Up! Up! Up…Exhale”
     
    The Amputees
    [03:59] Coach Valerie has seen and worked with amputees and wheelchair users. She has been inspired by them. Fighting an issue like that is never easy, but these runners choose to alter their movement and continue running. They do not regard difficulty as a problem and continue to move and accomplish what they enjoy.
     
    Developing Your Mindset
    [07:31] Coach Caroline talks about how the mind is a unique body part. The body is powerful, but the mind has the power to keep you from moving. That is why training your mind to think positively and like you can do it, will help you get started and cross the finish line.
     
    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
    -- 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

    • 10 min
    Getting Stuck in Your Mind

    Getting Stuck in Your Mind

    Short episode summary
    In this episode, Coaches Valerie and Caroline share how to persevere when you become lost in your own mind.
     
    Timestamps of big takeaways
    Looking For the Ground
    [00:48] If you think about landing, touching the ground, where your foot should be, then you’re looking for the ground. But running is supposed to be about being in the air. Coach Valerie tended to look for the ground when running too, and didn't know it until Dr. Romanov pointed it out to her.
     
    Falling
    [02:45] Many people are frightened of falling or getting injured, and as a result, their movements are automatically restricted. This actually is halting your progress. Coach Valerie considers falling to be a skill. However, if you do not communicate with your body, it will not communicate with you.
     
    [5:43] Coach Caroline explains that being stuck in your mind implies that you are constantly battling fear. However, after you overcome your fear and free your mind in a way, you can experience what it is like to run freely. Your body will respond to that thinking. The action will follow the thought, and you will get the desired results.
     
    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
    -- 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

    • 8 min
    How to Handle Hitting Goals

    How to Handle Hitting Goals

    Short episode summary
    In this episode of the RunRX podcast, Coaches Caroline and Valerie talk about the expectation of our bodies and how to hit goals.
     
    Timestamps of big takeaways
    Body Expectation
    [01:10] When it comes to measuring run times, some people think of themself as being slow runners. When they learn how to run fast using gravity, they might be disappointed if they run slow the next day. They might not realize there is an adaptation period, and in some cases, the body needs to recover. Following a plan for when to run is important.
     
    [3:35] Just because you reach that goal of running at a particular speed doesn't mean you're done. You have more work to do.
     
    Relevance Of Body Preparation
    [3:48] Most adult runners sign up for a marathon or distance event without considering the body preparation required to be ready for the event. Mind and body preparation is important because when you’re running faster, everything is working more - heart, muscles, etc. A runner should place importance on recovery time. 
     
    Balanced Mindset Training
    [05:29] It's like having a new shoe when your body has just learned something new. You don't put on your new shoes on race day! You put them on during training to break them in and get ready. You need to take your body to the next level to handle that speed over time and distance. To get faster, you must first develop the mindset to do so.


    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
    -- 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

    • 7 min
    How Long Should You Do Self-Care?

    How Long Should You Do Self-Care?

    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. That’s important because if you find an area that’s 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. We’re not medical professionals and we can’t 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.
     
    Don’t 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. 
     
    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 the episode
    https://www.runrx.fit/
    Have questions? Email us at support@runrx.fit

    • 12 min

Customer Reviews

4.8 out of 5
16 Ratings

16 Ratings

not_a_toaster ,

Wish the episodes were longer

This is a must-listen podcast for all runners out there. It has really changed a lot of my thinking about running and how I move my body. If you follow RunRx on Instagram you already know how charming and straightforward Coach Valerie is. Adding in Coach Caroline as a facilitator and audience stand-in makes for some great Illuminating conversations.

My only complaint is that I wish the episodes were longer because I feel like I am always wanting more. That being said, if you’ve only got 10 minutes to improve your mindset around running, this is the podcast for you.

T Mack🤙 ,

The Best Social Media Run Coaches

I am a level I Pose Method Coach and a Physical Therapist, Sport Medicine. This Podcast, along with your other social media platforms, are the best resources for my clients! Thank you!

JScorps ,

Great content. Needs better sound quality

I love this podcast and find it incredibly helpful. My only criticism is the volume of the show is very low. I have to turn the volume up to max to hear it, and sometimes there is a buzzing sound and some noise when the hosts are speaking. If I’m driving on the highway the road noise is often louder than I can get the podcast volume and I can’t listen to it.

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