RunRX is the prescription for running pain-free. With two decades of teaching running technique, Coach Valerie knows a lot about how to run without pain. Coach Caroline works with Valerie on the mindset of the athletes in their membership. Join them as they answer questions and talk about topics that many runners have asked and some that they don't realize they should ask.
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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
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!
Can the Chiro or Massage Take the Place of Self-care?
Episode 256
Friday, June 21, 2024 • Duration 13:25
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.
Walking Into Your Next Run
Episode 166
Friday, September 23, 2022 • Duration 13:31
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.
When You Start Off Your Run Too Fast
Episode 165
Friday, September 16, 2022 • Duration 17:53
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!
Shut Up and Run
Episode 164
Friday, September 9, 2022 • Duration 10:01
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.
Tough Love Tuesday | When Your Coach Pisses You Off
Episode 163
Tuesday, September 6, 2022 • Duration 08:56
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.
Running Streaks and Rest Days
Episode 162
Friday, September 2, 2022 • Duration 13:44
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.
Tough Love Tuesday | Perceptions in Running
Episode 161
Tuesday, August 30, 2022 • Duration 08:57
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.
Running and Practicing
Episode 160
Friday, August 26, 2022 • Duration 12:36
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.
Apple Podcasts
🇬🇧 Great Britain - running
07/08/2026
#95
🇬🇧 Great Britain - running
06/08/2026
#74
🇨🇦 Canada - running
16/07/2026
#86
🇫🇷 France - running
08/07/2026
#89
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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.
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.
[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.
[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.
[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.
