Do "super shoes" really give runners an edge? Or is the key to success is developing your own "super foot?" Find out in this episode!

Timestamps of big takeaways

[00:23] The Super Shoe Question

Let’s talk about whether or not super shoes will allow more people to break records and win medals.

[02:06] Benefits and Limitations of Super Shoes

Super shoes may provide benefits for faster runners. But, injury rates are still the same. That’s why the proper running technique matters more than shoe technology

[03:25] Evolution of Running Shoe Technology

Even with the progression from motion control shoes to minimalist and now super shoes, the shoes you wear can't correct running form

[05:13] The "Super Foot" Concept

What the heck is a "super foot," and why is it better than relying solely on super shoes?

Spoiler alert - proper running form can maximize the benefits of any shoe, including super shoes

[07:00] Transitioning to Minimalist Shoes

Coach Valerie shares her advice on how to transition from cushioned shoes to minimalist footwear. To avoid injury, this should be a gradual transition

[09:10] Closing Thoughts

Developing muscle elasticity and training your body to wear a minimalist shoe - both are possible. Keep listening to our podcast and visit our website to learn more about running pain free

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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

Tune in and learn how your upper body might be the secret to revolutionizing your running form and performance.

Timestamps of big takeaways

[00:22] A Robot That Runs?

What's next, Alexa doing our workouts?

We kick things off with a fascinating discussion about a running robot that's got us thinking about how we teach the Pose method and RunRX.

[02:11] From Aerobics Instructor to Pose Method Coach

Ever wonder how your coaches got their start? Coach Valerie takes us on a trip down memory lane of her journey from uncoordinated aerobics instructor to Pose method expert.

[04:14] The Secret Role of Your Arms in Running

Here, we unpack a crucial insight: your arms aren't just for show when you run.

[05:49] The Great Arm-Holding Experiment

Remember when you were a kid and tried to follow instructions too literally? Coach Valerie confesses to spending years running with her arms held stiffly by her sides.

[06:25] The Widespread Problem of "Stuck" Upper Bodies

Ever feel like you're running stiffly? You're not alone!

[07:11] It's Not About Swinging Your Arms

We dive into a crucial distinction that could transform your running. Learn why forcing arm movements isn't the answer, and how to tap into your body's natural rhythm.

[09:19] You Can't Just Say "Relax"

Frustrated by vague advice to just "relax" while running? We feel you! Discover why that approach doesn't cut it and how we've developed specific drills to help you truly release tension.

[09:54] The Case of The Arm Circle Avoider

We share a humorous and enlightening anecdote about a stubborn member who hated arm circles. His story illustrates why we sometimes need to do the exercises we dislike the most!

[11:29] Where Your Hip Pain Might Be Coming From

Think you've got your injury all figured out? Think again! We share a mind-blowing insight about how seemingly unrelated body parts can cause your running woes.

[12:01] Evolving Our Teaching Methods

We're revamping our famous running style quiz. Even if you've taken it before, you'll want to give the new version a try for fresh insights into your running.

[13:20] We Can Help With Your Running Journey

We’d love for you to join our membership community. Whether you're a newbie or a returning member, join us as we explore the world of running pain free.

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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

Hot take! Regular chiropractic or massage appointments aren't enough to replace daily self-care. Tune in and find out why.

Timestamps of big takeaways

Let’s Talk About Chiropractic and Massage Appointments

[00:22] - Coach Caroline introduces the question about whether regular chiropractic or massage appointments can replace self-care routines.

The Importance of Daily Self-Care

[01:18] - Coach Valerie emphasizes that while professional treatments are beneficial, they don't replace the need for daily self-care work.

Challenges with Patient Compliance

[02:10] - Here we chat about a physical therapist's study on patient memory and compliance with at-home exercises.

[03:14] - Coach Valerie shares her personal experience with chiropractic care and discusses how people often rely on adjustments without addressing underlying issues.

The Role of Chiropractic and Physical Therapy

[03:54] - Coach Valerie explains the ideal use of chiropractic and physical therapy as preventative and maintenance tools rather than recurring problem-solvers.

[04:47] - Coach Valerie had a good working relationship with physical therapists and chiropractors for a while, and it afforded her a great opportunity to learn from them.

Addressing Root Causes of Pain

[06:20] - Many issues stem from posture and movement patterns rather than just isolated injuries.

The Importance of Understanding Running Mechanics

[09:01] - Physical therapists can benefit from understanding running mechanics, particularly the Pose Method.

[09:31] - Healthcare providers could better help runners by analyzing their running pose rather than just focusing on the area of pain.

Misconceptions About Strength and Muscle Activation

[10:06] - There are a lot of misconceptions about muscle weakness and activation. That’s why the proper movement patterns are so important.

[10:59] - The RunRX approach addresses things like “weak hamstrings” differently than traditional approaches, and that’s how we help people run pain free.

Join RunRX!

[12:00] - Tune in here for information on how listeners can join the RunRX membership and work with Coach Valerie.

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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

In this episode of The RunRX Podcast, Coach Valerie and Coach Caroline will talk about the smartest and most effective way to conquer that first mile whether you are a daily runner or someone just starting to get into a fitness routine.

Timestamps of big takeaways

Your First Mile of Running

[01:11] Coach Valerie discusses how your first mile of running is like a warm-up and how chatting too much or starting out too fast during that first mile might make you tired.

Whether you’re training for a race or running just for fitness reasons, it’s the same thing - starting out too fast and/or talkative will fatigue you and you won’t be able to keep going at the same pace. Know where you should be at the start, middle, and end of your run.

Pay Attention to Your Body

[03:53] Long distances are impressive and feel good to conquer, but do they matter if your performance deteriorates? Listen to your body, maintain your tempo, do some stretches and drills, and re-establish your breathing.

Include Drills in Your Running Regimen

[06:15] Coach Valerie speaks highly of drills in your running regimen. They can significantly boost your strength, skill, and cardiac elasticity. Know the correct drills before you start running and how they can help you improve your run, posture, and ability to get back into your run.

Running While Walking

[08:18] To reassure your body that you will stop and relax while you work out, establish a base for your body in cardo, endurance and running because you want to run well. Take a few moments to relax, breathe, and reset, and then restart your journey. Because if you push your body to move beyond the point it can handle, you might still be moving but not improving. And, you could cause injury as well!

Maintaining Your Workout Schedule

[13:39] Coach Valerie emphasizes the importance of following and keeping to your training schedule since it will help you learn and progress. Stick with it, perform warmups, and listen to your coach if you hope to see significant improvements in your run.

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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

Short episode summary

In this episode of The RunRX Podcast, Coach Valerie and Coach Caroline will talk about the smartest and most effective way to conquer that first mile whether you are a daily runner or someone just starting to get into a fitness routine.

Timestamps of big takeaways

Your First Mile of Running

[01:11] Coach Valerie discusses how your first mile of running is like a warm-up and how chatting too much or starting out too fast during that first mile might make you tired.

Whether you’re training for a race or running just for fitness reasons, it’s the same thing - starting out too fast and/or talkative will fatigue you and you won’t be able to keep going at the same pace. Know where you should be at the start, middle, and end of your run.

Pay Attention to Your Body

[03:53] Long distances are impressive and feel good to conquer, but do they matter if your performance deteriorates? Listen to your body, maintain your tempo, do some stretches and drills, and re-establish your breathing.

Include Drills in Your Running Regimen

[06:15] Coach Valerie speaks highly of drills in your running regimen. They can significantly boost your strength, skill, and cardiac elasticity. Know the correct drills before you start running and how they can help you improve your run, posture, and ability to get back into your run.

Running While Walking

[08:18] To reassure your body that you will stop and relax while you work out, establish a base for your body in cardio, endurance, and running because you want to run well. Take a few moments to relax, breathe, and reset, and then restart your journey. Because if you push your body to move beyond the point it can handle, you might still be moving but not improving. And, you could cause injury as well!

Maintaining Your Workout Schedule

[13:39] Coach Valerie emphasizes the importance of following and keeping to your training schedule since it will help you learn and progress. Stick with it, perform warmups, and listen to your coach if you hope to see significant improvements in your run.

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

Short episode summary

Some people enjoy running more when they are with other people. The problem is that running with friends could result in talking and not focusing on your movements. Tune in and find out why it might be better to just shut up and run!

Timestamps of big takeaways

Not Focusing on Your Run

[0:32] Coach Valerie shared her story of when she first started running. Before she became a running coach, she was a personal trainer and group fitness instructor. With that experience, she saw the difference when she went for a run with a group vs alone. In the running group, people are either talking or listening to music, not focusing on their run. Meanwhile, in group fitness, the people focus on their breathing and movement.

Running is a Connection With the Body

[2:44] In order to run well, you need to be aware of where you are going, what you are doing, and how you are going about your movements. The act of running allows your brain and body to reconnect.

[5:05] If a person doesn’t want to talk or listen to music while running, it doesn’t mean they are no fun. They are focusing on their breathing and doing the exercise correctly. Running is a connection with the body. Thus, it requires focus.

Running With Someone

[6:43] Running together with someone doesn’t mean that you have to run side by side - or that you have to talk! You can run on your own and meet at the end of the line. Coach Caroline mentions how this is similar to a running event. In a race, even if you’re together with friends, you don’t run side by side. You run at your own pace and meet at the end.

[7:43] You can run with friends and run at your own pace. You can have fun and do your drills together, but when it comes time to run - actually run, make sure you’re focusing on your body and your movement. You can talk later.

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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

Short episode summary

When working out, there are times when we feel like we are doing the right thing, but in reality, we aren’t. If you’re called out for moving incorrectly, it could piss you off. Tune in to find out what to do in those situations.

Timestamps of big takeaways

When A Coach Pisses You Off

[0:21] There are times that you will get annoyed when your coach corrects your pose or movement. Coach Caroline shared a similar story wherein she worked out with Coach Valerie and got corrected by her. For some reason, it was hard to believe. Coach Caroline felt like she executed the movement correctly. Then, Coach Valerie would show a video of how the movement was actually wrong.

A Good Coach

[2:58] A coach’s job is to help you achieve your goals. It can be pain-free running, marathon running, swimming in a triathlon, etc. It doesn’t matter if you are angry at them. They are only teaching you the correct movement. It’s up to you if you’re going to listen. They only do what’s best for you, so if you don’t listen, you will not be successful.

Getting Corrected

[6:07] When you get corrected, there are various reactions that you may feel. It is up to you how you are going to perceive what your coach told you. They know that you are doing great and/or that you are really trying to get it right. It’s their job to correct you if you’re doing it incorrectly though.

It’s Up to You

[7:19] Everything that happens next is up to you. You can either take what they are saying as a good thing or a bad thing. However, Coach Caroline challenges you to consider it as a good thing and really consider how you respond when someone corrects you. And remember, we’re not here to piss you off. We’re here to help you run pain-free.

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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

Short episode summary

A running streak can help you reach more of your running goals while being fun and challenging. But does every runner need a running streak or should you implement rest days? Tune in and find out!

Timestamps of big takeaways

The Idea of Running Streaks

[01:15] Coach Valerie wants you first to ask yourself a question - what is your ultimate goal with the idea of a running streak?

[01:30] Coach Caroline said a running streak to her would be just being able to say she ran every day for a year.

[01:45] As a coach, Coach Valerie wants to help you meet your goal without any problems, and pain-free.

The Challenge to Streaks

[02:37] Coach Valerie mentions that there is a challenge in doing those streaks, which is about accountability. Although the concept of doing it every day and having success in it will bring out the excitement, you also have to connect with running and make it a little bit different every day.

Fun in Running

[04:15] Changing your mindset instead of saying you are going to run a mile and start thinking 1500 pulls because that is how many steps a runner takes in a mile, then you would have a different result. It becomes a better movement. Mixing it with other styles will make it more fun.

Taking Rest Days

[8:41] Coach Valerie wants her clients to take it easy and rest during their streaks to avoid injuries. Some runners like to take it slow when they have injuries, but continue to run - which causes more injury.

However, if the client wants to continue running, Coach Valerie will at least try and help you achieve your goal without making the injury worse.

Having Active Rest Days

[9:57] We encourage you to question why you need to do the extra work on your rest day because not resting means you are not giving your body time to recover. It would be best if you gave your body time to recover. The ideal way is to have three days on and one day off.

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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

Short episode summary

Are you disconnected from your body? In this Tough Love Tuesday, Coach Caroline shares some interesting insights on tuning into and connecting with your body in running.

Timestamps of big takeaways

Perception is Often Disconnected for Most People

[0:36] Many people have lost connection with themselves, not only through running but also in other sports. They believe running is only about moving your legs or your hips down to your waist. Others may believe running articles that say to move your arms because it makes you faster.

Challenge For You

[1:44] The challenge for you is to think differently. Look at your perception of your body moving in space.

Body Measurements

[2:07] Roughly 65% of your body mass is from the waist up. For example, if you are 180 pounds, from the waist up is carrying like 120 something pounds

Legs vs the Rest of the Body

[3:21] The argument is that 60 pounds (your legs) can carry and do all the work of your 120 pounds - the rest of the body. It’s just going along carrying the body and not doing anything. The logic is that it doesn’t make any sense. However, if you consider your entire body operating as a complete unit, 30 pounds per leg supports the other 120. It must be incredibly agile and stretchy. It's also not a slinky that can roll up and down the stairs as a unit. It must function as a whole unit and that has to be in sync. Your toes, ankles, hips, and shoulders are all in the right place.

A Few Minutes Each Day

[5:07] Spend a few minutes each day connecting with your entire body and what it's doing. Coach Valerie talks about bending your knees and being in the ready posture, the back and forth of being able to be on the balls of your feet and moving back and forth, even side to side, without ultimately landing on your heels.

[5:33] Know what’s happening with your entire body and space. How do you feel at your hips, shoulders, head? What about when you move forward? Does that make you off balance? Does that put you on your hip or heels if you move it back?

Think About It

[8:05] Consider some of the other sports. How does your perspective of your body and space alter, or is it the same as when you run? I challenge you to think about this as you go into the next week.

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Links to check out

-- https://www.runrx.fit/

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Short episode summary

Running sounds like a simple thing. You may even think that it is something that you can do easily. However, it requires proper execution to avoid injuries and pain. It takes practice to learn the standard of movement and to make it second nature.

Timestamps of big takeaways

Starting At the Bottom With Your Run

[0:42] Coach Valerie mentioned that they’ve encountered members who want to improve their run because they got injured when they first tried it or they got stuck. Instead of going out to run immediately, you must start at the bottom: control your movement, learn what running is, and where and when to go for a run. You must practice your running until you run right.

Running Takes Practice

[2:04] When you practice, you’ll eventually do it right. Once you go out there and run, you’ll be confident enough to do it because you are doing it correctly.

[2:55] It doesn't matter where you run - whether it is in your driveway back in forth, or on a road - you're still running for a mile or 1500 steps.

Perfect Practice Makes Perfect

[4:51] Just like other sports, running requires practice. You will be able to run confidently because you already know how to run after practicing for a while. Once you realize that running is a sport, you'll be able to practice and set drills to run perfectly. You'll be able to monitor your progress and your run.

Running Coaches Help You Avoid Pain

[6:52] The whole point of working with a running coach should be to correct your movement and avoid pain. That’s what Coach Valerie does - she corrects your form and helps you run pain-free.

[8:37] There is a difference between an instructor and a coach. The instructor will watch and motivate you the whole time whereas a coach will say what you need to do and help you do it correctly.

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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

Short episode summary

Your thoughts can make or break your running practice. Tune in to find out what we mean.

Timestamps of big takeaways

The Mindset Shift

[00:22] Some runners already understand that mindset is important, and yet it’s their mindset that still often holds them back from putting in the work.

[00:56] As an example, when you think you can’t go any further, if your mind believes you can, your body can go farther. The goal is to get past the blocks and excuses - that’s when the shift happens.

[01:55] Incremental-focused practice is significant in learning new movement patterns, but the real shift comes when your mindset shifts. A mind shift is made up of different things: first, when you believe in Coach Caroline and Coach Valerie. Second is when you believe in other people’s great progress, method, and testimonials. And lastly, when you believe in yourself.

Think Open and Positive

[3:37] Having negative thoughts doesn’t serve you. Open and positive thoughts must be in your mind while you are in training. Rather than thinking things like you’re feeling large, heavy, or fat, think light as a feather, free, flying.

Unweight Yourself

[4:28] You can unweight yourself by simply connecting with your feet and allowing the ball of your foot to be what's holding up your weight so that your toes can still move and your heels aren’t touching. You can move your heels up very quickly.

Think About the Real Mental Side of Running

[7:58] Coach Caroline wants you to think about your thoughts, about yourself, how you connect with yourself, how you connect with your feet and midsection, how you feel as you travel through space, and how that can genuinely affect your practice. You have nothing to lose, except maybe some fear and self-doubt. Give it a try, and see what comes up for you.

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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

Short episode summary

Strike a pose! Well, a running pose, that is. In this episode, we’ll explore the pose method and its impact on your ability to run pain-free.

Timestamps of big takeaways

The Running Pose

[0:55] The word pose may instill thoughts of posture, but they are not related. The Pose method in terms of running addresses the optimal pose you need while doing that. However, there are optimal poses for walking, sitting, standing, crawling, swimming, etc…

[01:44] The Running Pose is essential to running. It helps to ease the amount of strain and effect on the body when running. Most first-time runners are unable to do this mainly because they are not aware of it.

[03:26] There will always be awkwardness when you first try the pose but eventually, it will become second nature.

Taking The Pose Method into Daily Life

[04:40] Think about how you’re sitting at work, how you’re walking to your car, or even standing while cooking or waiting in line. Movement patterns can be reinforced without you even realizing it.

Reminding Yourself to Switch Positions

[6:05] If you have an office job, Coach Valerie recommends reminding yourself to stand up, stretch, and walk around every 30 minutes to loosen up your joints.

Working on your Movement

[6:50]

When working on your movement, instead of thinking about abs and crunches as exercises, you must work on standing and holding your pose. It builds stability, balance, and strength. You don't necessarily have to practice intensely. Simple practice is okay.

Your Body is One Unit

[8:29] Too many people are focusing on single body parts. In the RunRX programs, we focus on the entire body as a unit. As a result, those individual problems will work themselves out.

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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

Short episode summary

In this episode of the RunRX Podcast, Tough Love Tuesdays, Coach Caroline will tackle a powerful topic about resisting, and the impact it can have on your training.

Timestamps of big takeaways

Fall, Fear, and Control

[00:23] There are two big fears plaguing our RunRX students - fear of falling and control.

[0:52] A lot of runners, including Coach Caroline, are affected by this. You have to let go of control. Let go of the fear that you're going to “face plant.” You've got to let go and let your body fall. These two things bring up a massive amount of mind drama and resistance in all of our runners. What you don't realize is when you resist, that's when you cause additional problems.

Focus on the Real Problem

[01:36] As an example, let’s say you are stressed so you grab chips. Are you actually hungry and that is why you reach for chips? Or are you just stressed and the chips mask the issue. It’s the same with running. You have to be mindful of what is causing you to act the way you are.

When You Resist You Cause More Problems

[3:33] You resist the fall and trust that gravity will place your foot on your feet because you believe that if you let go, something terrible will happen. You don't want to handle that feeling. It's like many overweight people feel that if they lose weight, something else bad will happen. Or if I speak back to my boss, I'll be fired.

It’s Time for a Thought Download

[4:15] Perhaps it’s time for you to do what Coach Caroline calls a thought download. Pull out all your thoughts, and answer the questions that are causing you to resist falling. Are you trying to force your feet? After that, we'll look at your thoughts and see what you think will happen.

Practice Feeling

[7:33] Just as practice makes you stronger by improving your muscle memory, sitting with those feelings you want to avoid improves your mental memory, resilience, and ability to handle challenging situations.

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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

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This episode can help you improve both your Pickleball and running game. Tune in and learn more!

Timestamps of big takeaways

[00:22] Introduction

Coach Caroline introduces the topic of Pickleball and what happens when you take a break from exercising

[01:04] The Importance of Side-to-Side Movement

Coach Valerie discusses her experience playing pickleball after a two-week break and the soreness she felt in her calves.

Side-to-side movements, which are not common in running, are crucial for overall fitness and to avoid muscle fatigue.

[03:39] Fitness vs. Muscle Fatigue

Coach Valerie explains that muscle fatigue is not necessarily related to fitness level, but rather to the specific movements one performs regularly.

She gives an example of hiking in Utah and feeling different muscles being activated due to the change in activity and altitude.

[05:10] Identifying the Source of Soreness or Pain

Instead of just blaming running, when runners experience soreness or pain, Coach Valerie asks for a video and inquires about other activities that may be causing the discomfort.

[06:39] The Difference Between Soreness and Injury

Coach Valerie discusses the soreness that often occurs after attending a running clinic where participants learn new movements and techniques.

It’s important to distinguish between soreness and injury. Stretches and warm-up exercises may also help you recover from soreness.

[09:52] The Value of Online Resources

Providing online resources, such as videos is important to help runners remember the techniques and advice given during clinics and to address common concerns like calf soreness. That’s why working with us is so valuable. We give you everything you need to run pain free.

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-- https://www.runrx.fit/

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Short episode summary

Some people use running as a form of exercise to lose weight. If you’ve never been a runner, weight struggles can impact your run, but shouldn’t stop you from learning how to do it. Tune in to learn more!

Timestamps of big takeaways

[00:21] Today we’re discussing running as a means for weight loss, and people who think they need to lose weight before they can join a gym or work with us.

Challenge in Running

[1:15] Running is challenging at first. Go slowly and focus on proper form.

[3:03] Build skills gradually. Proper form leads to efficiently burning calories.

Learning Little by Little

[4:50] Coach Valerie shares how the program begins with the basics, and your skills and drills are added into your training as the program goes on.

Stop and Reset

[7:32] While you’re still learning how to run, you shouldn’t start walking immediately when you feel winded from running. If you do that, you are not helping your heart take a break. If winded, pause to take deep breaths instead of immediately walking. This helps your heart recover.

[09:06] Eventually, though, you can start walking. We love walking, we teach pose walking, we love it. However, when you’re first learning how to run correctly, you should keep your options open by pausing and taking a break to breathe.

Circling Back to Weight

[10:14] If you focus on the movement, and moving the right way, losing weight will naturally follow.

Running Reward

[11:25] Running itself is the reward. Don't use food as a reward.

Choosing to to Run

[12:24] Running becomes addictive as it sometimes becomes a form of distraction from eating or drinking alcohol. You should remember why you are running, and you should connect with your body and know what it wants or needs.

[16:08] You should know that it’s okay to stop, reset, or stretch when you run. You and your body have the freedom to do what you want and need, and running is more enjoyable when you’re free.

Final Reminders

[18:50] Many factors can affect your mood, which in turn affects your running among other things. And, we encourage you not to body shame yourself.

[19:14] You should run because you find it fun to do. Find the joy in running.

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Short episode summary

Are you waiting to lose weight before learning how to run the right way? If so, that’s a mistake!

Timestamps of big takeaways

Being Overweight While You run

[00:23] People don’t like to talk about being overweight while they run, but the reality is a lot of people run because of that. Unfortunately, a lot of people choose not to run because of their weight as well. Holding weight on your body is like running with a backpack or a weight vest. It’ll get easier, and that weight will come off naturally if you run correctly.

Ways to Modify Your Running

[01:31] Even if you’re on the heavier side, you can benefit from the RunRX method. We help you learn to modify your runs and do it pain free. Waiting to lose weight before getting started could actually delay your progress.

Even our drills can be modified to help you get an effective workout.

Think About Future You - Not Just the Running

[04:23] Start thinking about how you will feel when you get past the weight. How are you going to feel when you lose weight? Are you running to lose weight? Are you running because you put on weight because you were under stress and weren't feeling good?

[05:28] Think about how you talk to yourself about your weight. If you focus on what you're telling yourself, would you ever speak to a friend that way? Or worse yet? Would you let someone talk to you that way?

[05:57] Your future self will thank you if you give yourself a little grace, and take the time to be intentional about your thoughts while working out. Don’t trash talk yourself. Instead work on your thought patterns and realize that as you learn to move correctly, that weight will come off, and you'll be in a better position.

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-- https://www.runrx.fit/

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Do you have to look like a runner to be a runner? What does that even mean? Body types are irrelevant! In this episode we’re chatting about the fact that if you’re running, you have a runner’s body.

Timestamps of big takeaways

Being Thin Doesn’t Make You A Runner

[00:25] Coach Caroline opens with a candid conversation about her body type. She might not be a very thin person, but that doesn't mean she doesn't have a runner’s body.

[00:54] Coach Valerie shares that while there is a body shape people expect for certain sports, the reality is there is no “runner’s body.”

Body Weight vs Body Type

[02:24] You are carrying your body weight when you run. So your weight does actually have an impact on your running. But, just because you have a bigger bottom, or belly, doesn’t mean you can’t be a runner.

[03:46] We won’t deny that being thinner or lighter will make you a more efficient runner, but you don’t have to be thin or a certain weight to start running.

Don’t Wait to Run

[04:53] Don’t wait to start running until you reach a certain number on the scale. What is more important than trying to get to a certain number, is making sure you’re moving correctly. That matters regardless of how much you weigh right now! Because even thin people can experience injuries if they don’t use the right standard of movement while running!

Our Reboot is Getting a Reboot

[07:44] Our 30 day reboot on YouTube is about to get a reboot. We want to help more people learn how to run pain free. If you’re not following RunRX on social media and on Youtube, you should subscribe and follow to get the latest news and see our latest videos.

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Everyone needs a reset from time to time. Tune in now to learn how RunRX is going back to basics for our upcoming programs.

Timestamps of big takeaways

[00:25] Today Coach Caroline is talking about the concept of starting over. In October 2022 we’ll be doing an immersion program. It’s a 4-week deep dive into learning the new movement pattern of running correctly.

Reset Your Brain and Movement Patterns

[01:18] The reason we’re doing this in lieu of the membership model is to get you to focus. Think of it like a resetting of your brain and body movements.

[02:07] Now, just because you go through the 4-week plan, doesn’t mean you’re done. This is just the start. And, you may need to do the immersion program again and again - pretty much every time you restart your running practice, this program can come in handy.

Everyone Can Benefit From a Reset

[04:20] It's not just athletes, it's musicians, it's singers, it's public speakers. You go back to the original things, the drills and the things that got you started, you do your scales, you warm up your voice, you practice in a mirror, you use your gestures.

[05:05] The immersion plan has gone through a few changes. It evolves as we grow and as we see what the running community needs. Coming back and doing it again can benefit you even if you have been through the previous iterations of it.

Reboot While You Wait

[07:11] While you’re waiting for the October immersion program, go ahead and get signed up, and then check out the 30 day reboot on YouTube. It will help prepare you and help you reset before the program begins again.

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In this episode of the RunRX Podcast, Coaches Valerie and Caroline discuss what’s next in your journey. What’s next after you learn pose, fall, pull?

Timestamps of big takeaways

The Process and the Journey

[00:22] Everything is a journey - even learning how to run pain-free.

[01:09] For Coach Valerie, the best part of teaching running is how it stays the same. You are never done because you are always on the path of constant improvement.

Developing the Right Movements

[02:36] Coach Valerie says that most of what RunRX teaches is going through the motions rather than learning a movement and being able to apply the movement. The goal for you is for your pull to be a natural response in your run. In order to get there, you have to first really develop your pull and your ability to pull.

Starting Over Again

[04:39] The beauty of the RunRX membership is that you will still have the immersion where you can go back to the immersion and start over again. But you are starting over again at a different evolution in your journey.

Some members who took a break or had to go away that came back to RunRX’s program didn’t really need to start from the beginning and relearn everything. All they had to do was to learn something new and start with where they had left off.

How to Evolve in your Workouts

[06:24] There are ways that you can evolve in your running and in your workouts. If you're biking, swimming, or doing any other sports, the challenge is knowing where you are heading. The challenge is that you have not mastered pose, falling, and pull. There's no going back. There's only the movement forward.

The Importance of the Warm Up

[07:14] When you go through the immersion, you're opening your mind. You're learning a mechanical movement and learning to move away from old movement patterns. Whatever your body is going to do - swimming, biking, or more running, warm-ups are necessary for the rest of your training life.

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In this episode of the RunRX podcast, Coach Caroline discusses the words we use to describe things and reframing your thoughts along with a little advice to get you through running.

Timestamps of big takeaways

We Don’t Land

[00:26] Coach Caroline shares details of a great conversation she had with one of the RunRX members about how her physical therapist watched her run. She mentioned that she was landing on the side of her foot, but landing shouldn’t be what you’re thinking about. Pose, fall, and pull is the goal.

Words Matter

[02:03] Stop using words like lean, fall, tight and tense and instead use words like letting go, pulling, releasing, and feeling my body in tune with what’s happening.

Release Your Baggage

[03:28] You must let go of all the baggage and thoughts you’re bringing with you into your runs. All thoughts of injuries, physical malformations, and body issues are just things that reinforce the negative thoughts and can actually cause more harm.

[04:02] Don’t think about what you don’t want. Think light, gravity, letting go, playing, etc. Look at the advantages that are all around you with gratitude and that will guarantee a change in your running experience.

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-- https://www.runrx.fit/

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In this episode, Coaches Valerie and Caroline discuss how cycling relates to running. Yep, the RunRX program can prepare you to be a better cyclist!

Timestamps of big takeaways

Methods of Cycling and Running Efficiently

[00:49] The best position for a movement is referred to as a pose. Most people can identify the standard position when we mention there is one for swimming, jogging, cycling, or other activities.

The standard movement in running is the Pose Method developed by Dr. Romanov.

The Middle Ground

[02:39] Cycling seems to be the middle ground in exercising. Most people grew up swimming or running, but in cycling, you use your body weight more naturally.

The Principle of Cycling

[04:30] Most people think that when you pedal, you're supposed to apply pressure from the front of the leg and the quad. They think that cycling involves pressing your front leg into the ground at the pedal's base while pulling your foot up with your hamstring, much like you would while scraping dirt off your shoes. You actually don't need to use either one of those movements, and the glute actually plays the biggest role.

How RunRX Prepares You For Running and Cycling

[06:56] There are four cycling drills that RunRX teaches that anyone can do on their bike to help them learn to be more efficient on the bike. You start thinking about things differently like when you pedal up a hill, you should be in your really lowest gear and just spin up the hill. If you feel that you could add resistance, then add resistance. Going downhill, let gravity do its thing.

Principle of Swimming

[10:28] When Coach Valerie first met Dr. Romanov, he gave her a swimming lesson that taught her how to feel her body weight through her hands using them as support. In swimming, your hand is your support. You hold your hand, and you press down a little bit, and you bring your body up and over your support, which is your hand. Swimming feels like climbing a ladder or doing a reverse monkey bar in the water.

How RunRX Helps Triathletes

[13:25] The core of what RunRX teaches revolves around running. However, we have several triathletes in the program that also benefit from our drills.

The Immersion

[15:26] The idea behind RunRX’s Immersion was to “immerse” yourself in a movement to understand what it is. The immersion allows you to understand the concept of what you are learning and practicing. The challenge is actually getting into the pose and doing the movement correctly.

Having a Support System

[18:27] Hearing someone else's correction is really powerful because it's easier to see someone else do the movement correctly or hear it from someone else other than yourself. Other people likely will have questions about certain movements or about dealing with injuries - and you can learn a lot from the answers their questions will prompt.

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In this episode of the RunRX Podcast, Coach Caroline will talk about RunRX’s Virtual Clinic, and what you need to know about how to work with Coach Valerie. Tune in now!

Timestamps of big takeaways

RunRX Virtual Clinic

[00:25] If you somehow missed out on RunRX’s Virtual Clinic, there’s some exciting news! For a limited time, you have the opportunity to work with Coaches Valerie and Caroline!

RunRX Coaching

[01:20] When people join the membership, they quickly are immersed in the fundamentals of running and connecting with the body. It’s more than doing exercises - students must unlearn how they were previously taught to run and move, and now learn the right way to run pain-free.

Be Coachable

[02:52] You must train yourself to learn and memorize the basics until it is second nature. If you're not in the group yet and want to join RunRX, you must go into it with a mindset of being coachable. Even if you have been running your whole life, you must come in with an open mind to learn something new.

[03:41] If you want to genuinely learn more about running techniques, then you're already a step closer to running pain-free than most people.

Money Back Guarantee

[04:46] If you get in and are genuinely giving it a try for a couple of days and think it’s not the right program, but you’ve not yet sent in your gait analysis, you will get your money back. You’ve got nothing to lose!

Our Group is Helpful for Accountability!

[05:49] If you think you can't do it, are too busy, have a work project, or just have too much going on, the good news is RunRX will launch the program again. However, we are moving away from the membership and back into a course because we’ve found people work better when they're held accountable for a period of time and they have a group to go with.

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In this episode, Coaches Caroline and Valerie will talk about injuries. They will share their personal experiences with injuries and how you can stay physically active even while you’re injured.

Timestamps of big takeaways

Coach Caroline’s Injury

[01:00] Coach Caroline was doing everyday tasks when suddenly she felt a spasm in her glute. Her first thought was to get her tune-up balls to get rid of her spasm. However, after a week of rolling and using the tune-up balls, it was still causing her pain.

Coach Valerie’s Advice

[02:14] Coach Valerie asked Caroline to switch to a foam roller and do the exercise for 30-45 minutes. She emphasized that people have difficulty with self-care because they treat it like a luxury rather than a critical component of healing. If a person has an injury, they must allot more time to do self-care.

Repetitive Movements

[04:53] When Caroline does household chores, she notices that every person has a dominant hand and everyday tasks still stretch parts of the body. Many people think running causes or aggravates their injuries when in reality it could be everyday tasks causing the aggravation.

[06:21] Self-care is essential because people can get injured anywhere, any time, even when they are not running. Dig around the injury, get a ball or get a roller and find what hurts because healing is generated by movement.

Rethink Your Movement

[12:18] Correct form in everything is essential in doing exercises and self-care. For example, how a person stands all the time or how a person moves with their body weight and space. Walking, running, and any kind of movement are all about shifting body weight. Your body needs to keep moving even while injured to fully heal properly. Even when you’re modifying your exercises, when you work with movement and have less fear of the body, you can nurse your body back to health, and we can help.

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In this episode, Coach Caroline will talk about moving while having an injury. Tune in for important tips on how to get physically active while injured, strained, or bruised!

Timestamps of big takeaways

The Idea of Resting When You Have an Injury

[00:34] Coach Caroline encourages people to think about moving by doing basic things such as going to the bathroom or heading to the kitchen, especially if they are experiencing a strained muscle or spasm.

How Our Body Works When Regenerating

[1:26] If you pull something and don't do anything for six months, the situation will just get worse. Your bones will change to fit your surroundings, and running strengthens your bones' capacity to support your weight. Even when slightly injured or bruised, you have to keep the blood flowing in an injured body. You can use ice, heat, and elevation to cause blood to flow to the area and decrease inflammation.

Virtual Clinic with The Coaches

[04:14] Coach Caroline discusses a virtual clinic that is being held in July. It’s a 7-day training online filled with mindset, running training, and more.

[05:16] When you need to know, is that even when you’re injured, you can work with RunRx. We’ve seen it all - bad feet, tight hips, bum knees, etc… All of these injuries can still benefit from our clinics with the help of modified drills and training.

[06:50]

There are many exercises you can modify to accommodate your injury, from burpees to push-ups. Many of those workouts can be modified for your body type as well - just one example is using bands for push-ups.

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-- 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

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Is your ego killing the joy of running? Listen and learn what to do about it.

Timestamps of big takeaways

[00:22] Introduction

Coach Caroline introduces the topic of numbers, ego, and how people feel they need to hit certain numbers in running.

[01:13] The Obsession with Numbers in Exercise

Coach Valerie discusses how people have always been fixated on numbers in exercise, whether it's sets, reps, miles, or heart rate zones.

Most people work better with perceived exertion rather than relying on gadgets and data.

[03:51] The Challenge of "Easy" Runs and Zone 2

The concept of an "easy run" or staying in "Zone 2" can be confusing and challenging for runners, especially beginners.

Instead of focusing on arbitrary goals like heart rate or pace, RunRX teaches the skill of running and emphasizes cadence.

[06:24] Setting Attainable Goals and Letting Go of Ego

It's important to set attainable goals and understand that it takes time to improve as a runner.

Runners should focus on running by feel and look at their watch data afterward, rather than letting the data dictate their run.

[09:43] Not Everything Is Easy

Accepting that not everything will be easy and being willing to push through discomfort is crucial for progress.

[11:42] Balancing Intensity and Recovery

There needs to be a balance between high-intensity workouts and recovery runs, with variation in training.

Endurance athletes often struggle with pushing themselves and going to "the pain cave" during interval sessions.

[14:24] Finding the "Free Fall" in Running

Letting go of tension and finding the "free fall" feeling in running can be exhilarating and help runners break through mental barriers.

[16:00] Your Body is Capable of So Much

Allowing the body to show what it's capable of, rather than being constrained by numbers, is key to enjoyable and successful running.

[17:42] RunRX Can Bring Back Joy in Running

We analyze running form and movement through video check-ins, providing individualized feedback and assignments.

[21:55] We Can Help Wherever You’re At

RunRX helps members improve their movement efficiency and reach their goals.

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Links to check out

-- https://www.runrx.fit/

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-- Have questions? Email us at support@runrx.fit

Continuing the discussion Coach Caroline started in a recent Tough Love Tuesday, in this episode of the RunRX Podcast, Coaches Valerie and Caroline will dive deeper into the truth about how to build endurance even when your heart races while running.

Timestamps of big takeaways

Building Endurance when the Heart is Racing

[00:41] Building endurance is a challenge for everybody, and running itself is already hard. Many people tend to stay in their comfort zone and will shift to walking as soon as their heart rate goes up.

How to Build Endurance

[01:56] There are cardiovascular components to running. Many people bypass that though because they are more focused on the effort of their muscles and the fatigue that sets in. However, to build endurance, you will need to run, recover, run, and recover.

The True Challenge

[04:20] Your heart rate will increase if you go up a steep hill or try to run with an increased fall. If the heart rate goes up, some people get concerned and change their movement.

Running Up That Hill

[06:31] Instead of having the anxiety that the hill is coming, it is more about considering how you will take on that hill. If it's steep uphill, you can try to use as much gravity to your advantage as you can and pull as low as you can. At first, it may seem that all you are thinking about is the whole running movement. You will suddenly auto-adjust where your body adjusts to the hill.

Art of Running

[07:44] What most people have a challenge with is adjusting their angle of fall. People have a hard time holding their running pose because they try to run too fast. They try to overdo what their body can currently handle. What they need to do is start learning how to run at a falling angle you can hold. You've got to play with falling. So when running, learn to fall and see how far you can get. Then stop, reset, and fall again.

Be Okay with Raising Heart Rate While Running

[08:57] You also must learn how to let the heart rate go up, and be okay with that. Nothing bad is going to happen. If you need to stop, stop. But begin again. The more you do that, your heart rate increases, you start breathing more, and you build up to being able to run longer without taxing your cardiovascular system as much. You will build your endurance.

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How do you build endurance? Tune in now to learn the secret of how to improve your exercises if your heart is racing throughout your workout.

Timestamps of big takeaways

How to Build Endurance

[00:36] A lot of times, our heart rate increases not because we're doing something wrong. Sometimes, it's excitement. The thought of fear and excitement create the same reactions in the body. Your heart rate goes up, and you get sweaty palms. That's the feeling of excitement.

Control your Thoughts

[01:34] It’s important to understand that elevated heart rate might not have anything to do with exerting yourself, but could have more to do with your thoughts about it.

[02:40]

A research study by Dr. Nicholas Romanov investigated what would happen if elite runners ran up a hill with their eyes closed. There was a heart rate increase, but it was substantially less than when the eyes were opened.

Let Go of Your Thoughts

[03:50] Let go of those thoughts when they hit you and your heart rate increases. Talk to yourself and remain calm. Make sure that your arms are loose and you can handle the run. Think that you’ll be okay, and you will be.

[05:00] Start looking at your thoughts and how they're affecting your heart rate and the tension in your body. Remember that it's really about your thoughts, and that can have a significant impact on your heart rate.

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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

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.

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.

[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.

[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. 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 help you run pain free.

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Links mentioned in episode

-- Join the membership: http://www.runrxstrong.com

-- https://www.runrx.fit/

-- Have questions? Email us at support@runrx.fit

In this episode of the RunRX podcast, Coach Caroline discusses the RunRX program and the changes to come!

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.

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 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.

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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 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/

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.

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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

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.

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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

-- 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

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.

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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

Is it good or bad to run in the heat? Find out in this episode!

Timestamps of big takeaways

The Truth About Running in Heat

[0:47] You can get dehydrated when you run at the hottest time of the day. This can have negative effects on your health. If you’re running in heat to challenge yourself, maybe it's time to rethink this decision. You should go easy on yourself. You don’t have to punish yourself this way.

Challenging Yourself

[1:43] Challenging yourself gives you the opportunity to push your mind and body beyond their limits. However, this shouldn’t be the focus in running. Going beyond what you can do may lead to injuries and negative effects on your body due to incorrect muscle movement and patterns.

[2:57] We often tell ourselves that we should achieve a certain goal or else we’ll lose our progress. However, this is not the case. Don’t aim for a mile number - instead remember that your body needs hydration, rest, and the ability to build itself up to distance running over time.

Reflecting On Patterns

[4:20] Take a step back and look into what’s stopping you from running. Reflect on what you can do to make it better. If you’re having a hard time in your run, figure out what’s causing it, and try to give it a better solution or alternative. For example, if you’re not moving correctly, you could be injuring yourself and if you’re trying to run when it’s too hot you could be setting yourself up for dehydration and other health issues.

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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

Can running slow help you run fast? In this episode, Coaches Valerie and Caroline discuss how running slow can actually help you master your breathing and movements to ultimately sprint and run faster.

Timestamps of big takeaways

How Sprinters Keep Themselves Fast

[01:06] Sprinters run fast, but their training is not about running at top speed. To keep them fast, sprinters do a series of drills which include skipping, jumping, high knees, etc. These drills give sprinters elasticity, strength, and the ability to pull their feet on the ground.

How to Use Gravity in Running

[02:38] You want to run without falling and don’t want to be greedy with gravity. You fall just enough to get off the ground with your feet. Our RunRX drills help you master this.

Running is Not Easy

[04:04] Running is a cardiovascular workout that really makes the heart work. An “easy run” doesn’t exist. While you can glide and master your movements, it will still be a heart workout.

Mastering the Art of Running Slow

[06:10] Many people run and get their heart rates up. But they have not mastered matching their breathing to their running. To master that, you must do breathing drills, which get you into a rhythm and helps you relax.

Running is connecting your body with gravity and breathing because running is cardiovascular. If you can talk while running, you are not taxing your cardiovascular system - you’re not actually getting a good workout.

The Zone of Running

[08:17] When you’re in the zone of running, you connect running and gravity to create the blissful feeling of freefall and moving your body properly. You will find that once you know how to run properly, you can run with a higher fall angle, which will give you a higher speed. Or you can run with a lower fall angle, which gives you less speed - but they're both running.

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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

The first Wednesday in June is National Running Day. In this episode, Coach Caroline talks about the day, and why every day can be a day to run.

Timestamps of big takeaways

We Missed National Running Day

[0:33] RunRX missed National Running Day, and no posts or hashtags were made for the event. But that’s okay because every day can be a National Running Day. You have the chance to run and enjoy the outdoors every single day. It can be done as a hobby, meditation, therapy, or even a time to hang out with your friends.

Making Excuses About the Day

[1:19] Are you guilty of making excuses about National Running Day? You don’t need to. In fact, if you missed it, there’s really no need to feel guilty. Some people put too much emphasis on “national holidays” when every day can be a celebration of running pain-free.

Procrastination

[2:11] Why bring this up at all? Some people decide National Running Day should be the day they start running. And, if they miss it, they keep pushing it off. The thing is though, if you set yourself to do something for another day even though you can do it now, you are procrastinating. You are putting off the inevitable - a sign of fear and self-doubt. If you want to run, then go out there and run. The more that you delay it, the less likely it will happen.

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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

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We never make a “to don’t” list before doing an activity. Tune in and learn why we focus on what you should be doing to run pain free.

Timestamps of big takeaways

[00:22] Introduction

- Coach Caroline introduces the topic of focusing on "dos" instead of "don'ts"

[00:36] Giving Runners Actionable Tasks

- Coach Valerie explains the importance of giving runners specific tasks to improve their movement, such as "pull your foot up" or "hold your body up"

- Focusing on what to do leads to better movement and a better run

[02:06] The Problem with "Don'ts"

- Coach Caroline discusses how constantly telling yourself not to do something can lead to you doing that very thing

- The language used is important, and focusing on "dos" is more effective than "don'ts"

[04:37] Building a New Movement Pattern

- When runners start thinking about their movement while running, it's a sign that their body and mind are working together

- Developing a new movement pattern takes time and consistency

[07:20] Returning to Natural Running

- Working on relearning proper running form helps runners go back to the basics and their body's natural movement

- Limitations in range of motion and mobility can lead to different movement patterns over time

[08:23] The Process of Learning a New Movement

- Runners may question the simplicity of the drills and exercises, but focusing on the "dos" and trusting the process leads to improvement

- Having a coach provides accountability and guidance throughout the learning process

[10:20] Soreness vs. Pain

- As runners adjust to new movement patterns, they may experience soreness in different areas of the body

- There’s a difference between soreness from using new muscles and pain that needs to be addressed

[13:29] The Benefits of Coaching

- Even for runners who have tried various methods to address pain, working with a RunRX coach for just one month can be highly effective in changing movement patterns

- We provide guidance, support, and a gradual approach to learning new movements

[15:19] Join the RunRX Membership!

- Join the Run Rx membership if you are experiencing pain or feel like you are not meant to be a runner

- Learn about the various membership options available at https://www.runrx.fit/

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-- Subscribe to Our YouTube Channel: https://www.youtube.com/@RunRX

The practice of running isn’t just about running. Other exercises and routines can be incorporated into your running routine, which will help you improve your body overall so you can become stronger.

Timestamps of big takeaways

Training Load

[01:19] Most runners prioritize running in their training. Their main focus is to determine how much running they should do. Other people suggest cross-training and strength training - a training load that is not related to running or walking.

Training to Be Better Overall

[03:12] It’s important to understand the value of exercise. You should align your exercises with your goals. If you’re trying to improve your run, there are exercises to help you be a better runner.

[04:37] Strength movements can help you improve your run and make you stronger overall. This is why with the RunRX method, we incorporate exercises that focus on the hip and strength training for the feet and ankle.

RunRX Training Plan

[05:59] While RunRX doesn’t exactly have a running plan, we do have a training plan. It includes running, but also adds in warm-ups, practice drills, skills, strength training and self-care.

[06:50] The RunRX membership provides members with the opportunity to learn about both techniques in running and skills and drills to be a better runner and athlete in general.

[07:17] You don’t have to “just be a runner.” Instead, you should have balance in your training. The RunRX membership can help with that. We help guide you to achieve both your running goals and fitness goals overall.

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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

In this episode of the RunRX Podcast, we talk about how you talk to yourself as a runner, and the impact it can have on you.

Timestamps of big takeaways

What is a Real Runner?

[00:34] People are getting out more as we start getting nicer weather. Unfortunately, many are putting themselves down about where they are in their training. What we say to ourselves and others can discourage or encourage your motivation and self-esteem.

[01:43] By doing the work and learning the correct movement, you are real runners!

How Running More Affects Muscle Tissues

[02:22] Your body will begin cannibalizing the muscle tissue as you run more. If you are an endurance runner and you don’t have enough food coming into your body, it will start using the protein of the muscle tissues as an energy source for running.

How Run Injury-Free

[03:22] Running more than six times a week or even every day is actually bad for the body. If you only run twice or three times a week, you can do it injury-free. Understanding the importance of skills, strength, and self-care can help you prevent injuries.

Defining Yourself as a Runner

[06:05] “I’m a fake runner.” “I’m a back of the pack runner.” Those kinds of statements will not get you motivated to jump out of bed and keep going. To challenge yourself, consider if you have the mental endurance that it takes to run a race at a speed or distance that you’ve wanted to achieve. Challenge yourself by being more positive or less negative about who you are, and where you are in your running journey.

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-- Join the membership: https://runrx.fit/join-runrxstrong/

-- https://www.runrx.fit/

-- Have questions? Email us at support@runrx.fit

In this episode of the RunRX Podcast, we talk about the feeling of an overwhelming sense that you're not good enough or not where you should be. We also discuss why you compare yourself to others and how to avoid it.

Timestamps of big takeaways

Dealing with Comparison

[01:24] To be clear, everyone compares themselves to one another. It's human nature. The difference is that when you run if your comparison impacts your movement, you need to shift your thinking. It would be beneficial if you could connect with running and what it entails. Coach Valerie's job, according to her, is to assist you in becoming the most efficient in your movement. Once that is accomplished, you will have a new relationship with running. There is no comparison since in running, the only reference we have is the criterion of right movement, not a person.

Don’t Compare Yourself to Pros

[03:54] Do not compare yourself to professional athletes or runners when you are running. Because when you run or tune into what running is and how you've been, you'll be able to connect with it in a different way than if you were comparing yourself to who you were back then.

The Pain in Running

[06:13] Running can cause pain, but it also can impact your mood.

[07:10] Maybe you can't do what you want to right now. Maybe something happened and you're no longer as flexible as you once were. It’s okay. Get back on track and take your time.

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Links to check out

-- Join the membership: https://runrx.fit/join-runrxstrong/

-- https://www.runrx.fit/

-- Have questions? Email us at support@runrx.fit

In this episode of RunRX Podcast, Coach Caroline discusses the membership and how it helps our members to run any speed or distance, and pain-free, permanently!

Timestamps of big takeaways

Talking about the Membership

[0:31] Coach Caroline says they talk about the membership a lot because they try to go against the grain of “traditional” running advice. Everybody's told you just need a pair of shoes, lace up your feet, lace up your shoes and go out. Or if you're having pain, you go to the running store, you're going to run a few steps, and then the salesperson is going to pitch shoes that will correct your running. But that's not how it works.

[1:13] There is a standard of movement in running, and the goal of RunRX is to help you learn it.

You Are Meant To Be A Runner.

[1:41] Running uses muscle elasticity and gravity. We all have that. It doesn't matter how tall you are, how big you are, how big your feet are. You can learn how to run pain-free. Some people take three months or six months. Some people take four or more. It just depends on where you are in your journey and how coachable you can be.

Challenge Your Thought

[3:56] Challenge your thoughts around running. Take those “I can't” thoughts, and look at where you do that in the other parts of your life. Do you say that about starting a business? Do you say that about budgeting? Saving money? Going on vacation? Where else are you saying “I can’t?”

[5:56] There are so many things that can stop someone from doing something, and the only thing that's stopping you from accomplishing your goals is you. The RunRX method is really about bringing you back in and looking at running, breaking it down to its standard of movement.

[7:10] When you come into the RunRX membership, you get more than just learning how to run pain-free. You learn how to shift your mind and get connected with who you are at a more meditative and mental level.

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Links to check out

-- Join the membership: https://runrx.fit/join-runrxstrong/

-- https://www.runrx.fit/

-- Have questions? Email us at support@runrx.fit

Failure isn’t actually failure. It is also a lesson that teaches you something great. In this episode of the RunRX Podcast, Coach Caroline and Coach Valerie discuss the connection between speed and running. They also share how we learn through failure.

Timestamps of big takeaways

Running in Miles and Speed

[01:02] You exert much more effort when you’re running fast, and many people that run slowly actually perform the movements incorrectly. This is because their feet touch the ground longer than fast runners.

[02:34] You have the power to control your run. It is for you to decide whether running will be easy, slow, fast, or hard. When running properly, we use gravity to our advantage. If you just want to go for a nice and enjoyable run, you just need to fall enough that you can still hold yourself. If you are interested in getting to a faster speed, you may change your angle of fall.

Allowing Yourselves to Fall

[04:07] People don’t realize that gravity is one of the causes why a person is running slow. You are not allowing yourself to use gravity. Everyone can use gravity to their advantage to speed up.

[04:57] We sometimes fear that we’ll actually fall down even if we’re not. Toddlers don’t start walking until they gain balance, and it takes time and practice. Once they gain balance, they start trying to stand up or run. You can learn a new movement too.

[06:23] Trust yourself. You wouldn’t let yourself actually fall down.

Failure isn’t Bad

[07:57] You’ll never know what’s wrong if you don’t know what’s right. Toddlers learn through the process of failure. A toddler tries to walk and falls many times before they get it right. They simply pick themselves up and try to walk again.

[09:05] You have to understand that failing isn’t bad. Instead, it is the process of understanding what’s right and what must be done to move correctly. You sometimes learn how to do something properly through failure.

Rules in Running

[10:21] When running, you are using gravity and muscle elasticity. You are holding your angle of fall and keeping a minimum cadence. You need to challenge yourself to run to the best of your abilities.

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Even if you don’t race, you must find ways to motivate yourself to run. Tune in as Coach Caroline shares how to do it!

Timestamps of big takeaways

What Makes You Run?

[00:25] Why are you running if you don’t have any race to attend? There may be various reasons why. It may be because you simply want to stay active, you want to lose weight, running helps you clear your head, you have a scheduled race a few months from now, or something else.

Comparing Running to Working a Job

[01:53] Finding something good about your job will motivate you to do your job. There will be a time that you will see your work as something boring and unfulfilling, and looking at the good side of the work will help motivate you to keep going.

Bringing Joy to Your Movement

[02:51] During the off-season, you might end up losing motivation when running. You must build a life around running that doesn’t focus on just running. You may try trail running, hiking, and parks.

How to Get Better at Running

[04:02] If you don’t have any scheduled races, you must train and work on what you need to improve. Take this opportunity to do strength training. Set goals that you need to achieve that can improve your run.

Don’t Move Mindlessly

[05:33] Mindless movement gets you injured, and this is why you should be careful with your movements. Once you get injured, it will slow down your progress.

What Would Make Running Fun Again?

[06:53] Think of a way to make running fun for you, and add it to your to-do lists. Motivating yourself to run can be the difference between becoming stagnant and keeping your momentum going.

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-- https://www.runrx.fit/

-- FREE 30-day reboot on YouTube by RunRX https://www.youtube.com/playlist?list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re

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-- Have questions? Email us at support@runrx.fit

We sometimes think that you don’t have to train when you don’t have an upcoming race. In this episode of RunRX Podcast, Coach Caroline and Coach Valerie dispel this myth and share the things you should be doing to maintain your run and skills even when you’re not training for a race.

Timestamps of big takeaways

Motivation to Run

[01:00] Coach Valerie mentioned that when she quits racing, she still runs every Sunday at 4 AM. She shared that seeing the benefits of running and getting your skills enhanced and trained makes you excited to continue to run despite not racing. Even if you’re not training for a race, you are training to get better at running.

Doing Drills

[04:10] Sometimes, drills like hopscotch or jump rope are being done to help with running. It improves your skills once you go back to the running drill. Jump rope is great for runners, and it enables you to find elasticity.

Caring About Yourself

[06:53] In every session, some people worry that the other participants might be judging them. The truth is, most people are focusing on themselves, and you should be too. Consider whether or not you are making the right moves.

Strength Training

[09:17] At RunRX, we might recommend a minimum of three runs, two or three skill sessions a week, and daily skill and self-care. But, if you’re injured, there may be necessary modifications along the way. Whether you’re running or doing drills, self-care is important every day.

[10:38] If you’re working with RunRX, adding runs into your workout regimen is not a problem. As long as you’ve recovered and have not gotten injured, that’s okay. Training even if you have no race to attend is important, and it keeps you ready and prepared if you’ve decided to join and run again.

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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

-- Ask Me Anything series on Facebook https://www.facebook.com/runrxfit/

-- RunRX on Instagram https://www.instagram.com/runrx/

-- Have questions? Email us at support@runrx.fit

In this episode of Tough Love Tuesday, we will discuss if a workout's duration matters. We will talk about the purpose of running and how you can get better each day. Tune in now!

Timestamps of big takeaways

Don’t Just Check a Box

[00:35] As runners, we have often set in our minds that we are allowed 30 minutes to run or we need to run for an hour. We get stuck in this belief that we are not getting a good workout if we don't run for the amount of time we have set in our minds.

Purpose of the Run

[01:34] You need to look at the purpose of that run to build your cardiovascular system or help your muscles hold your body upright for a longer period of time.

The Challenge

[01:54]

When you start swimming, you don't jump into the deep end of the pool. You build up to it. For running, you build up to it. Start looking at how you can build strength, endurance, muscle elasticity, and the ability to hold your body in the right alignment.

[04:15] What if you do your drills, and then you decide to start strength training out of a 30-Day reboot? You do some strength training, and then you go ahead and feel like just seeing how long you can hold the fall. At the end of it, you get to 50 minutes. That doesn’t mean that your run was a failure. Your goal was an hour, and you had a great focused workout for 50 minutes.

How to Get Better

[04:48] You need to connect with your body and where it is today and try to connect with what you are trying to accomplish. That's how you get better at something, and it's not by just checking a box.

Step Back

[06:12] Cut yourself some slack and take a step back and look at where you are in your journey. Be happy with that. Today might be a 50-minute workout, and next week might be a 70-minute workout. Let each day bring you the joy it will bring you for your movement that day. Start talking better to yourself and get focused on what you're doing that day - not just thinking about checking a box.

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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

-- Have questions? Email us at support@runrx.fit

In this episode of the RunRX Podcast, we will talk about how you can run the distance and get back to running. This episode will also talk about how you can transition your body back into running from an injury. Tune in now!

Timestamps of big takeaways

What’s Been Coming Up?

[00:30] There is this feeling where we need to go for a long-distance run. And if we miss that distance, we will somehow miss out on fitness.

How Runners Get Fit While Injured

[01:09] Traditionally, the first answer is to cross-train when a runner is injured. Many injured runners will go for a swim or cycle or do something to replace the running movement they need. But when a runner has an injury, you still need to move.

[02:25] If you think you can replace running with just biking, understand that it is an entirely different exercise. Even though it is an exercise, you still have to do the work to recover from your injury and get back to running.

RunRX Immersion Drills

[03:25] We all have these habits or patterns that we've been doing for years. Most of us don't even think about how we run because we go running. Instead of running three miles, do a series of skill drills. As you come to understand the drill, you're learning what running correctly feels like. It's like anything like learning a new dance move. You're a little bit awkward and uncomfortable at first, but you’re still working out.

Walking and Running are Not the Same

[05:49] Walking and running are not the same thing at all. While some things are similar, like holding your upper body in the same place, they are two different movements. And a lot of people think that running is just fast walking.

Getting Better

[06:33] What you're developing when you first start is a skill. When you see these elite runners out there, they're so good at it because they practice for hours. So that is what you are going to do.

[09:19] Ideally, strength training can be done right after an interval workout. You could warm up, pick a skill drill, and play with it. The challenge for you is to not come back to running. But to get your muscle elasticity back. It is about getting your connection back with your body. The more you start to use your body as it's meant to be used, you'll start to run how you're supposed to run.

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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

-- 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

-- Have questions? Email us at support@runrx.fit

Sometimes, we don’t notice how our daily routine in life affects our bodies negatively, and we barely notice how we are causing the pain. If this sounds familiar, tune in right now!

Timestamps of big takeaways

Body Pain Isn’t Always Caused by Running

[1:20] We often think about how the pain we feel was caused by running. We should realize that this may not be the case. We only spend a few minutes of every day exercising and there are still a few hours left when we do other things. Your body pain can also be caused by what you are doing for the rest of the day.

Connecting and Disconnecting from the Body

[2:21] Instead of connecting with our body, we disconnect from it. This is why we barely notice how our daily activities affect our bodies negatively. Coach Caroline wants you to change that. Connecting to your body through running can connect your body to everything.

Being Aware of Your Activities - and Their Impact On You

[3:22] Coach Caroline herself sometimes experiences pain due to her daily activities. Even outside of exercise you can cause yourself injury if you’re not connecting with your body and moving properly throughout the day. For example, twisting your ankle when you’re not paying attention to how you’re climbing up a flight of stairs.

Being Connected and Aware of Your Body

[4:40] You should work on how you can connect with your body. This increases awareness and can help you correct your form and technique both while working out and doing everyday activities.

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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

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-- https://www.runrx.fit/

-- Have questions? Email us at support@runrx.fit

Why are we telling you to train with your arms over your head? Learn the correlation between this and running pain free in this episode!

Timestamps of big takeaways

[00:41] Importance of Posture and Head Position

- Poor posture, especially the head moving forward, can affect overall balance and movement

- The head is the heaviest part of the body, and the body is always trying to balance it

[02:08] Lack of Overhead Pressing in Typical Runner Strength Training

- Many runners focus on bench press, push-ups, rows, and pull-downs but rarely do overhead pressing exercises

- Using a lightweight tool like a broomstick or PVC pipe can help improve shoulder mobility and strength

[03:49] Consequences of Poor Posture and Lack of Mobility

- Starting to work on upper body alignment early on can make a significant difference later in life

- Poor posture can lead to issues like the "dowager's hump" in women, where calcium deposits try to strengthen weak muscles

[06:21] Importance of Consistency and Daily Practice

- Incorporating short, daily exercises can help develop the ability to hold the head in proper alignment

- Consistent practice of exercises like arm circles and glute walks can improve overall movement

[07:40] Benefits of Proper Alignment in Running

- Runners who achieve good alignment often report feeling the "fall" and improved running sensations

- Many runners mistakenly attribute issues to tight hips, weak glutes, or other areas, but alignment plays a significant role

[10:23] Introducing Overhead Work and Unweighting Concept

- Coach Valerie shares her experience with incorporating overhead weight training and its impact on her running form

- Let’s talk about unweighting and the importance of training in the position specific to the movement (e.g., standing vs. planking)

[12:03] Developing Full Body Strength and Efficiency

- Pressing overhead using lightweight tools helps develop a sense of balance and strengthens the upper body

- Improved overhead strength and head position can enhance overall feelings of walking, standing, and moving better

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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

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In this episode of the RunRX podcast, Coaches Caroline and Valerie discuss “leaning into” the advice you’re being given. Really embracing the lessons can have a dramatic impact on your running practice.

Timestamps of big takeaways

How Coaching Can be Effective for a Person

[03:14] The more a person is willing and wanting to reach their goals, the more likely they will do the work to get there.

[06:25] There’s nothing worse for a runner than to finish a race, only to be out for six weeks due to an injury. No professional runner wants that. Unfortunately, some people think that they will not win or injure themselves, so they stop. If you have a coach or someone looking out for your best interests though, you will be more likely to push yourself and realize that it will benefit you in the long run.

RunRX Training Clinic

[10:05] If you come to Coach Valerie’s clinic, you will spend six hours working on skill, strength, and self-care training. The second day, you’ll meet at a nearby track to practice. The idea with the clinic is that it is like a solid immersion, and the most important part is the practical side, where you're learning the drills and proper techniques.

If you can’t get to a training clinic, the next best thing is the RunRX membership. Add yourself to our newsletter to find out when we’re opening up enrollment again!

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-- Join the membership: https://runrx.fit/join-runrxstrong/

-- https://www.runrx.fit/

-- Have questions? Email us at support@runrx.fit

In this episode of RunRX podcast, Coach Caroline discusses the idea that ‘How you do one thing is how you do everything. Tune in on today’s episode and discover how you should be speaking to yourself and how it shows up in every aspect of your life.

Timestamps of big takeaways

New Members

[0:33] Coach Caroline shared with us how new people who joined the membership often beat themselves up, and they often learn a completely different movement every week.

Doing New Things

[2:40] When you join the membership, you will be starting brand new. It may seem like something you’ve done before, but the coaches might be doing it differently. You will learn from the beginning. And that’s okay!

What if Something Goes Wrong?

[4:01] Sometimes, something goes wrong when all seems to be going well. This affects your life as a whole. You end up beating yourself up and putting pressure on yourself because you feel like running is something you can control.

You Shouldn’t Talk Horribly to Yourself

[5:41] How you speak to yourself affects your beliefs, and we often develop limiting beliefs that put unnecessary pressure on us. Coach Caroline mentioned how we sometimes think that doubting ourselves is caused by external factors like family and the past, but it is actually about how we talk about ourselves.

Challenge

[6:41] This week, Coach Caroline challenges us to do better in how we speak to ourselves. When you start changing the words you tell yourself, you can change your life for the better!

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-- Join the membership: https://runrx.fit/join-runrxstrong/

-- https://www.runrx.fit/

-- Have questions? Email us at support@runrx.fit

In this episode of the RunRX Podcast, Coaches Caroline and Valerie will discuss developing a relationship with your body and how to connect while running.

Timestamps of big takeaways

The Main Challenge for Beginners

[01:24] The challenge for many people is that they believe you are supposed to already know how to run.

[02:23] People want a quick fix. They are supposed to know how to run, and the relationship most people have with running with our body is that you're supposed to perform when coaches expect you to. But what if you don’t know the correct form?!?

[02:54] Running is natural. Everyone can run. You just have to change the relationship with running. Recognize that it is a movement that you need to know how to do correctly and efficiently.

Connect the Body as a Unit

[04:12] Your body must be connected as a unit - you need to be able to understand how your body moves and how to move correctly. Where should every element of your body be in the middle of a run?

Be Okay with Not Knowing How to Run

[06:01] The challenge is to be willing to say that you don’t know how to run correctly and be okay with that. When our bodies aren't doing what we want, we may need a little extra to help put things back in place, and correct our form. The best way to put yourself back in place is to move correctly and do the self-care that goes along with it.

Don’t Listen to Music While Running

[11:06] Many people want to use running as a disconnect. But when people put on music while they run, it disconnects them from the running itself.

[11:43] You can really connect with your body while running. When you let go of thinking about how far you are running, you will be more connected with the running itself, and feel how your body is moving. Start being present in the run because it'll help you change how you feel about the action, how you feel about your body, and its connection to running which can ultimately improve your form and prevent injuries in the long run.

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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

-- Join the membership: https://runrx.fit/join-runrxstrong/

-- https://www.runrx.fit/

-- Have questions? Email us at support@runrx.fit