The RunRX Podcast

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

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. What Makes RunRX Different?

    2 DAYS AGO

    What Makes RunRX Different?

    What makes RunRX different? Our focus on movement efficiency helps every runner improve, regardless of their speed or experience. Timestamps of big takeaways [00:22] The Reality of Marathon Paces The average marathon pace is 10+ minutes per mile across major marathons worldwide. RunRX helps runners become more efficient regardless of their starting pace. [01:48] Coach Valerie's Marathon Journey Coach Valerie shares her evolution from a novice marathoner with a simple Timex watch to understanding the difference between "just finishing" and truly racing. [05:09] From 8:30 to 6:30 Pace Listen to Coach Valerie’s personal transformation story. Proper training helped her drop from an 8:30 to a 6:30 pace. But, she also discovered marathon distance wasn't her sweet spot. [06:12] Understanding Different Runner Goals The RunRX method can adapt to different runner goals - whether you're aiming to just finish or looking to race competitively. [07:32] Beyond the Training Plan RunRX isn't just about following a plan - it's about how you feel during your runs and making your movement more efficient, regardless of your pace. [09:18] The Form Coach Difference Running form is about understanding the standard of movement - just like we have standards for weightlifting movements. [11:50] The Science Behind RunRX Our focus is on natural elements like muscle elasticity and gravity that apply to every runner, regardless of size, age, or ability. [13:18] The "Plug-In" Coaching Approach Believe it or not, RunRX can complement your existing training program or coach by focusing specifically on form and efficiency. [15:30] The "One Thing" Myth There isn't a magic "one thing" that fixes running form. Sorry. But here you will find out what you can expect in your first few weeks of form training. [16:12] The Three-Week Learning Curve Tune in here for a candid look at what new runners can expect in their first three weeks with RunRX: from initial excitement, through feeling strange, to reaching that "weird place" where transformation begins. [17:14] Your Invitation to Join We invite you to try RunRX! Get a gait analysis and four weeks of guided learning to transform your running efficiency. We can’t wait for you to join us! 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

    18 min
  2. Age Catches Up to Everyone

    DEC 13

    Age Catches Up to Everyone

    Even top fitness coaches face the realities of aging. Tune in now to hear how they've adapted and how you can too. Timestamps of big takeaways [00:22] From Young Trainer to Experienced Coach Coach Valerie shares her story of starting as a 19-year-old trainer, and the valuable lesson she learned early on: "not everyone's 19." Listen to how her perspective on coaching and training has evolved over 35 years. [04:07] The Changing Demographics of RunRX More runners in their 50s, 60s, and even 70s are joining RunRX. Age is NOT a barrier to starting your running journey! [04:50] A Humbling Injury Coach Valerie opens up about a significant injury that changed her perspective on rehabilitation, and the importance of proper warm-ups. Even as an experienced coach, she had to learn to practice what she preaches. [08:15] The Unexpected Injury Details Coach Valerie reveals her injury didn't come from running. Tune in here for her important insights about how the body works as one unit during rehabilitation. You can't just focus on the injured area. [10:11] Mind-Body Connection The coaches discuss a Zoom session where runners learned to isolate and activate their glutes. [11:47] A Real-World Example of Age Impact Coach Caroline shares about her husband's return to exercise in his 40s versus his 50s. Recovery and adaptation change dramatically with age. [13:28] Understanding Muscle Elasticity Tune in here to learn how elasticity works in our bodies and why it matters for runners of all ages. Did you know you have plenty of available elasticity until age 85? We'll tell you how to tap into it. [16:09] An Inspiring 83-Year-Old's Workout Story Coach Valerie shares a touching story about her 83-year-old father's workout routine, demonstrating that consistency and movement are possible at any age. His "half workout" turned into a full one once he got moving. Sometimes starting is the hardest part! [17:12] The Value of Having a Coach Having a coach isn't just about following a plan - it's about having someone who can help you modify movements, work through injuries, and maintain accountability at any age or fitness level. [19:30] How to Connect with RunRX Learn how you can join the RunRX community and get your questions answered on future episodes. 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

    20 min
  3. Letting Your Coach Down

    DEC 6

    Letting Your Coach Down

    Think you're letting your running coach down? This episode reveals why that fear is holding you back - and what your coach really thinks when you miss a workout. Timestamps of big takeaways [00:53] The Coach's Perspective on Runner Guilt Coach Valerie shares her unique dual perspective as both coach and athlete, revealing why coaches actually put more pressure on themselves than you might think when their runners don't hit their goals. [02:10] The Accountability Trap We dive into why signing up for races and telling everyone about them creates both motivation and pressure. This dynamic can sometimes backfire when you're working with a coach. [04:13] A Game-Changing Approach to Training Discover why Coach Valerie no longer assigns specific paces to her runners. Instead, she uses a revolutionary approach that puts you in control of your training intensity - and takes the pressure off! [08:08] The Reality Check Every Runner Needs You need to balance your calendar and training goals. Even elite athletes sometimes endure a DNF (Did Not Finish) with races - with their coaches' full support! [09:53] Your Coach Sees Your Potential Your coach can often see more in you than you see in yourself. This should inspire rather than intimidate you. [13:18] The Pickleball Lesson Coach Valerie shares a personal story about being coached in pickleball that perfectly illustrates how even coaches need coaching - and why accepting guidance doesn't mean you're failing. [14:38] The RunRX Way You should never feel afraid to return to training after taking a break. Your coach isn't here to judge - they're here to support your journey! 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

    16 min
  4. Runners are Awkward

    NOV 29

    Runners are Awkward

    Let’s talk about why your "awkward" running form isn't your fault. Tune in now to learn the surprisingly simple fix that could transform your running forever. Timestamps of big takeaways [00:59] What Makes a Runner Look "Smooth"? Why do some runners appear more coordinated than others? True smoothness comes from your body working in perfect unison. If you've ever wondered why some runners make it look effortless, you'll find the answer here. [03:24] The 90-Degree Arm Myth Coach Valerie shares her amusing personal story about misinterpreting arm position in running. "Holding" your arms at 90 degrees is actually counterproductive. Instead, it's all about letting your arms swing naturally! [05:41] The Missing Piece: Coordination Training When was the last time you actually worked on coordination? Coach Valerie explains why this often-overlooked aspect of running is crucial for your development, and why most of us never think to train it. [08:24] The Learning Process of Running Mental and physical barriers intersect when learning new movement patterns [12:30] The Childhood Connection Coach Caroline drops a truth bomb about how our childhood conditioning affects our running form. Remember being told to "stop running" and "sit still"? These early messages might be holding back your running form today. [14:36] The CrossFit Connection Tune in here to learn about how Coach Valerie discovered the importance of foundational movements through CrossFit [17:04] The Foundation Pyramid The CrossFit movement pyramid and the foundation elements - balance, coordination, accuracy, and agility - are what we should focus on first in running, not speed and endurance. [19:44] Making the Change We wrap up with practical advice on how to integrate these concepts into your running routine. The best part? It only takes 3-5 minutes of your pre-run time to start transforming from awkward to smooth! 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

    21 min
  5. Eat for Performance vs Reward

    NOV 22

    Eat for Performance vs Reward

    Tune in and now discover why eating for performance (not rewards) could revolutionize your running - and how to make the switch today. Timestamps of big takeaways [00:22] The Big Mindset Shift: Performance vs Reward Let’s talk about eating for performance rather than using food as a reward for exercise. Coach Valerie challenges us to imagine how much better we'd feel if we ate like it's race week all the time (but not post-race!). [02:51] Trial and Error Coach Valerie shares about her early morning workout and nutrition path. Sometimes we have to learn what works, and what doesn’t through trial and error [06:19] Your Personal Food Path Starts Here We dive into how to start eating for performance. Coach Valerie explains why she doesn't just hand out diet plans. Instead, she'll work with what you're already eating and help you experiment with timing and choices. [09:14] The Lifestyle Approach Don't talk about "diets." Focus on sustainable lifestyle changes instead. Learn to think about how foods make you feel during your workouts. [11:28] The Pre-Run Food Strategy Ever wonder why you shouldn't eat a salad before running? If your digestive system is working hard, it takes away from your workout. This is why things like gels and simple carbs were invented for runners! [17:03] The Evolution of Runner Nutrition Take a trip with us through the decades of runner nutrition - from the high-carb 90s to the protein stigma and the low-fat craze. Balance between carbs, protein, and fat is crucial for performance. But, one-size-fits-all approaches don't work. [18:56] Water is The Most Overlooked Performance Enhancer Hydration is critical for performance nutrition. Coach Caroline shares about her increased water intake, while Coach Valerie reminds us that staying hydrated throughout the day is more important than carrying water on every run. [21:38] A Practical Tip for Mindful Eating Here’s a powerful strategy for more conscious eating - writing down your planned meals for tomorrow. This simple practice helps you understand your food choices and how they align with your performance goals. It can be especially helpful during the challenging holiday season. 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

    24 min
  6. What is Over Striding?

    NOV 15

    What is Over Striding?

    A runner in his 60s went from "creaky knees" to a personal record in his 5K. Wanna know how? Tune in and find out! Timestamps of big takeaways [00:22] It's Never Too Late to Improve We chat about an inspiring runner in his late sixties who thought it might be too late to fix his "creaky knees" - until he improved his personal record in a 5K after working on his form. [01:50] Understanding Stride Length: The Broad Jump Analogy Stride length is a byproduct of good form rather than something you actively create. [04:00] The Speed-Stride Connection Listen in as we explore how elite sprinters achieve the highest stride lengths while maintaining incredibly quick cadences of 250-300 steps per minute. [05:52] The Lightbulb Moment Our runner finally discovered the perfect balance between pulling his feet and allowing his body to travel forward, leading to both increased stride length and faster running times. [07:29] The RunRX Method: Breaking Down the Investment We pull back the curtain on our coaching process, explaining why we structure our program the way we do and how the three-month progression typically works: mind understanding, body following, and finally, everything clicking together. [10:13] The Power of Live Coaching Having eyes on your form makes such a difference in your running journey! You shouldn't be afraid to be "looked at" during coaching sessions. Virtual coaching creates a comfortable environment for improvement without the pressure of an audience. 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

    16 min
  7. Getting Speeded Out

    NOV 8

    Getting Speeded Out

    In this episode, we discuss the "super shoe" revolution and the growing speed divide in marathon running. Timestamps of big takeaways [00:22] The Mental Game of Running Coach Caroline opens the episode with an eye-opening discussion about the evolving world of marathon running. [01:52] The Evolution of Marathon Entry Coaches Caroline and Valerie explore how major marathons like Chicago and London have become increasingly exclusive, with London receiving a staggering 800,000 applications for just 50,000 spots. Learn how qualification times and lottery systems are changing the game. [04:11] Breaking Barriers: The Speed Revolution Listen in as the coaches discuss the incredible developments in marathon times - from Kipchoge's 2:00:00 milestone to the recent Chicago Marathon where we saw unprecedented times for both men and women. [05:41] The Super Shoe Effect The "super shoe" revolution is creating a fascinating divide in the running community. Hot take! The truth is, these shoes only benefit runners with already efficient form. [08:51] Racing vs. Finishing: Two Different Experiences Coach Valerie shares her personal journey from simply finishing marathons to racing them, and understands why these are completely different experiences. Celebrating all runners while helping them become more efficient is crucial. [10:07] Training Like the Elites We believe in training all runners like they're elite athletes - focusing on intervals, strength work, skill development, and proper self-care. Investing in becoming a better runner goes far beyond just buying the right shoes and signing up for races. 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

    12 min
  8. It Just Takes Time

    NOV 1

    It Just Takes Time

    Learn why taking your time with running training leads to breakthrough race results without injury. Timestamps of big takeaways [00:43] A Patient Runner's Journey Coach Valerie shares the amazing story of Victoria, a Canadian runner who took an unconventional path to her first half marathon. Instead of rushing into races, she spent three years preparing, attending running clinics, and embracing the learning process as a complete beginner. [02:42] The Mental Preparation is Just as Important as Physical Training Victoria's success wasn't just about physical conditioning - it was about mental preparation too. In other athletic pursuits, we wouldn't expect instant mastery. Yet with running, we often do. [04:33] The Pull-up Analogy: Why Running Takes Time Coach Valerie shares a brilliant comparison between learning to do a pull-up and learning to run properly. Expecting immediate success in running is just as unrealistic as expecting to do a pull-up on your first try at the gym. [08:13] Victoria's Success Story Victoria had impressive progress - from running 10-12 minute miles to completing her half marathon at an 8-minute mile pace. She overcame common form issues that many tall runners face and learned to run with proper posture. [11:37] Your Invitation For Growth There are no quick fixes in running, just like there aren't in any other aspect of life. If you've been struggling with speed, injuries, or distance limitations, we invite you to approach running with a coachable mindset and connect with us at support@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/ -- 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

    12 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 - 2024
  • Episodes
    283
  • Rating
    Clean
  • Copyright
    © 2023 RunRX Academy LLC
  • Show Website
    The RunRX Podcast

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