The RunRX Podcast Coach Valerie & Coach Caroline

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.
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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.
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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.
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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

Discover how personalized coaching and attention to alignment can help you overcome setbacks and improve your running, even if you've taken a break from training.
Timestamps of big takeaways
[01:05] Importance of the First Month Foundation
The first month immersion provides runners with the foundation they need. Even if runners take a break, they still have the basics when they return.
[01:50] Creating Your Own Perception as an Adult
Adults tend to think they're doing movements correctly based on their own perception. Coaches need to ensure runners are actually doing the movements properly when they return.
[03:56] Holding Your Line - Alignment and Posture
Many returning runners struggle with maintaining proper alignment and posture. Issues often stem from muscular imbalances, such as between glutes, hip flexors and lower back.
[04:54] Body Weight Affects Running Form
Proper posture is crucial for balancing body weight while running. Runners can end up chasing their own body weight if posture is off.
[06:04] Gender Differences in Posture Issues
Women tend to lean backwards in their posture, while men tend to lean forward. These issues often arise from daily habits like working at a computer.
[09:48] Connecting the Body from Toe to Shoulder
The body is interconnected - tension in the big toe can affect the shoulder and arch. Standing with your knees locked can negatively impact joints and your running form.
[11:59] Customizing Coaching Within the Program Structure
Our coaching program is customized to each runner's needs through check-ins and feedback. We provide specific advice and exercises based on each runner's form and issues, while still maintaining the overall program structure.
[13:49] We’d Love for You to Join RunRX
Our coaching calls are all recorded and you can listen later. Then, you can come back to them and listen again. We will meet you where you are, and help you run pain free. We hope you will 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

Let’s talk about the difference between running with conditions vs running with injuries. The RunRX coaches share some valuable insights on how to run pain free in this can’t miss episode!
Timestamps of big takeaways
[00:04] Running with Arthritis
Coach Caroline introduces the topic of helping runners with arthritis.
[01:46] Difference Between Conditions and Injuries
Coach Valerie explains the difference between osteoarthritis (a condition) and compartment syndrome (an injury caused by inefficient movement).
[02:23] Pose Method of Running
Coach Valerie discusses the Pose method of running, which reduces stress on the knees by 53% and is used by the US military to prevent running injuries.
[05:39] Helping Runners with Conditions
Coach Valerie, who has osteoarthritis herself, emphasizes the importance of working on mobility and range of motion to keep moving better, even with a condition like arthritis.
[06:24] Analyzing and Improving Running Form
Coach Valerie analyzes a runner's gait and identifies areas for improvement, such as reducing ground contact time to minimize impact on the knees.
[09:15] Relearning Movement Patterns
For those with injuries, RunRX recommends starting with static drills to relearn proper movement patterns before returning to running.
[14:53] The Process of Changing Running Form
Changing running form is a gradual process that involves both physical and mental adjustments, typically taking 2-3 months of consistent practice.
[15:24] Adapting to New Movement Patterns
Coach Valerie discusses the initial awkwardness and stubbornness runners may feel when learning new movement patterns, as they have to change their perception of a familiar action.
[19:02] The RunRX Method
While the RunRX method is based on the Pose method, it incorporates her own coaching style, cues, and strength training programs.
[22:07] Coach Valerie's Experience with the Pose Method
Coach Valerie shares her personal history with the Pose method, which she discovered in 1999 and has been teaching and evolving ever since.
[26:04] Helping Runners Achieve Pain-Free Running
The coaches emphasize their commitment to helping runners achieve pain-free running, as long as the runners are willing to put in the practice and be coachable.
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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
“Running skill development can reduce impact on knees by up to 50% (Arendse, 2004) and running technique is an important component of running economy and performance (Folland, 2017).” From Pose Method
2017 study - https://pubmed.ncbi.nlm.nih.gov/28263283/
2004 study - https://pubmed.ncbi.nlm.nih.gov/14767250/
-- 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

Discover how to optimize your diet and hydration for peak running performance and recovery, as the RunRX coaches share insights from their own experiences and the latest sports nutrition research.
Timestamps of big takeaways
[0:22] What to Eat Before and After a Run
- Coach Caroline introduces the topic of what to eat before and after a run for optimal performance and recovery
[02:05] Individual Nutrition Needs
- Coach Valerie emphasizes that nutrition needs are highly individual past the basic elements of running form
- The coaches discuss their experiences trying different nutrition approaches like carbo-loading, paleo, and keto for running performance rather than weight loss
- Coach Caroline shares how different runners have varying results with pre-run foods
[05:47] Testing What Works for You
- The coaches advise testing and retesting to see what nutrition approach works best for each runner
- Most people have enough stored energy for runs under a half marathon without extra fueling
- Loading up on hydration, protein or carbs right before running often leads to problems
[08:47] Changes in Sports Nutrition Knowledge
- Coach Valerie reflects on the evolution of exercise physiology and sports nutrition understanding since the 1990s
- The coaches discuss the introduction of engineered sports nutrition products like the PowerBar and share a professor’s recommendation to eat Snickers instead for a more balanced fuel source
[11:32] Fueling Differences Between Road and Trail Running
- Coach Caroline shares her experience with different fueling options and the needs in trail running vs road running
- Coach Valerie shares her experience testing a fat-adapted low-carb approach vs. a high-carb approach during a 50k trail race
[16:34] Wrapping Up with Our Key Takeaways
- Finding the foods that make you feel your best while running and being consistent with them in training and racing is key
- The coaches can provide guidance on fueling, hydration and weight management as part of the holistic RunRx coaching approach, but we do not prescribe specific diets
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