The RunRX Podcast

by Coach Valerie & Coach Caroline

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.

Podcast episodes

  • How to Create a Training Plan

    How to Create a Training Plan

    How do you craft the perfect training plan? Tune in and learn how to build endurance the right way in this must-listen episode of The RunRX Podcast. Timestamps of big takeaways Components of a Good Training Plan [01:31] Coach Valerie outlines the components of a good training plan, including three days of running, a long run, interval training, strength training, self-care, injury prevention, and a recovery day. Training Plan Duration [02:27] Coach Caroline asks about the appropriate duration of a training plan based on the runner's goals. [02:46] Coach Valerie explains that the duration depends on the runner's starting point and provides examples for 5K, 10K, half marathon, and marathon plans. Building Endurance [04:21] Coach Caroline asks about the variance in the time ranges provided in the training plans. [05:28] Coach Valerie explains that the focus should be on practicing the correct movement rather than the duration, and this approach helps build endurance. Run-Walk Intervals [07:57] Mixing up run-walk intervals helps your mind avoid anticipating breaks. [08:50] It's okay to take breaks and not to beat yourself up if you need to walk during a run. Breathing While Running [09:57] Coach Valerie mentions the "up 2 3" method, which incorporates breathing into the running rhythm. [10:42] She shares a meme that emphasizes the importance of practicing running rather than practicing breathing. Up 2 3 Method and Counting Pulls [11:55] Coach Caroline explains how she uses the "up 2 3" method and counts pulls to refocus her mind during challenging runs. Free Training Plan [13:35] Visit the RunRX website or social media channels to access a free training plan. Whether you’re a beginner, returning to running, or recovering from an injury - we can help. Rate, Review & Subscribe Reminder Don’t forget to like and subscribe to our show. You can also rate and review our show on Apple Podcasts! We’re on Spotify as well! Links to check out -- https://www.runrx.fit/ -- FREE 30 day reboot on YouTube by RunRX https://www.youtube.com/playlist?list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re -- Follow us on Facebook https://www.facebook.com/runrxfit/ and Instagram https://www.instagram.com/runrx/  -- Have questions? Email us at support@runrx.fit -- Subscribe to Our YouTube Channel: https://www.youtube.com/@RunRX

  • What Are the Benefits of Cross-training for Runners?

    What Are the Benefits of Cross-training for Runners?

    Can cross-training supercharge your running performance and keep injuries at bay? Tune in and find out! Timestamps of big takeaways Benefits of Cross-Training [01:17] There is a common misconception of cross-training as just another cardio session. But, it can include strength training. Strength Training for Running [02:46] Strength training for running is about getting strong enough to hold and balance one's body weight, which is crucial for peak running performance. [03:55] Strength training plans RunRX has developed can be done in conjunction with running because they focus on body weight exercises rather than heavy lifting. Bodyweight Exercises [05:31] Bodyweight exercises are sufficient for most runners, but RunRX does offer options for adding dumbbells or barbells for those who want to add more strength work. Core Strength Movements [06:16] Coach Caroline asks about the core strength movements they recommend, such as toe touches and plank pulls. [07:29] Coach Valerie explains that RunRX focuses on exercises that work the whole body and mimic the coordination needed for running, such as shoulder taps, toe taps, and glute bridges. Coordination in Running [08:05] Coordination in running is critical and the RunRX exercises we recommend help develop this skill. Caution with Cross Training [09:31] Use caution when trying new, strenuous activities on cross-training days, as they may lead to soreness that could be mistaken for running-related pain. [10:36] Cross-training should be a supplement to the main running training and many daily activities can count as cross-training. Joining the RunRX Membership [12:17] We invite you to join the RunRX membership for access to our training plans, gait analysis, and support for various running goals. Rate, Review & Subscribe Reminder Don’t forget to like and subscribe to our show. You can also rate and review our show on Apple Podcasts! We’re on Spotify as well! Links to check out -- https://www.runrx.fit/ -- FREE 30 day reboot on YouTube by RunRX https://www.youtube.com/playlist?list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re -- Follow us on Facebook https://www.facebook.com/runrxfit/ and Instagram https://www.instagram.com/runrx/  -- Have questions? Email us at support@runrx.fit -- Subscribe to Our YouTube Channel: https://www.youtube.com/@RunRX

  • What Are the Best Shoes?

    What Are the Best Shoes?

    Trying to pick out new running shoes? Listen to this episode before you do! Timestamps of big takeaways Neutral vs. Stability vs. Motion Control Shoes [01:12] Coach Valerie discusses the different types of running shoes and emphasizes that comfort is the most important factor. [02:21] She explains the idea behind motion control and stability shoes, and why they may not be the best choice for runners. [04:17] Coach Valerie talks about the problems with gait analysis and how shoes shouldn't control foot movement. Proper Running Technique [05:16] Having a loose and free ankle while running is critical. The foot should land neutrally on the ground. [07:33] The focus should be on the correct movement of pulling the foot, rather than foot strike and impact. Minimalist vs. Cushioned Shoes [08:25] There should be a balance between having enough cushion for comfort and protection, but not so much that it disconnects the runner from the ground. [09:03] We recommend trying to go as minimalist as your foot will allow. Trail Running vs. Road Running [10:15] Running is running, regardless of the surface, but Coach Valerie acknowledges that trail running may require shoes with more protection, such as a rock plate. Proper Shoe Fit [13:08] Being able to move and wiggle the toes inside the shoe is important. You don’t want to feel constricted. [13:37] Coach Valerie emphasizes the importance of trying on shoes, with or without socks, to ensure a proper fit and comfort. If possible, walk around in the store to make sure they feel right. [14:17] One reason the shoe needs to fit well is to avoid sliding around, which can cause blisters. Blisters and Running Technique [15:03] Blisters often come from chafing and can be a sign that the runner's foot is moving forward or back too much, indicating a need to focus on pulling. However, other causes of blisters can be weird stitching in the shoe or wet and bunched-up socks. [15:36] Blisters during downhill or trail running can be caused by the foot coming out in front and sliding in the shoe. Wet Conditions and Shoe Integrity [16:40] Wet shoes or socks can lose their integrity and cause sliding - again, this can lead to blisters. Rate, Review & Subscribe Reminder Don’t forget to like and subscribe to our show. You can also rate and review our show on Apple Podcasts! We’re on Spotify as well! Links to check out -- https://www.runrx.fit/ -- FREE 30 day reboot on YouTube by RunRX https://www.youtube.com/playlist?list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re -- Follow us on Facebook https://www.facebook.com/runrxfit/ and Instagram https://www.instagram.com/runrx/  -- Have questions? Email us at support@runrx.fit -- Subscribe to Our YouTube Channel: https://www.youtube.com/@RunRX

  • How to Increase Speed and Endurance

    How to Increase Speed and Endurance

    Interested in learning how to improve running speed/endurance? We’ve got you covered! In this episode, Coaches Valerie and Caroline explain how interval training, hill repeats, proper running form, and overcoming mental barriers can help runners improve their speed and endurance. Timestamps of big takeaways How to Improve Running Speed and Endurance [00:50] Interval training allows you to work the body at a higher level and then rest. Long runs help you build endurance. Coach Caroline asks how this works within the RunRX teachings? The Benefits of Varied Training for Runners - Interval training and speed workouts [01:25] Varied training like intervals is key for improvement. Intervals build strength and speed with intense effort followed by rest. Long runs alone won't make you faster. Coaches should first teach mechanics, then proper acceleration. How Do I Extend My Stride? [03:35] Running faster is about learning to use gravity by falling forward at a higher angle. This allows runners to tap into more existing speed potential in a controlled way. It also helps them do hill and interval sessions correctly to get faster without injury. Overcoming Mental and Physical Barriers [05:50] Many runners hold themselves back mentally and physically without realizing it. Understanding how to use gravity and let go enables runners to control speed on downhills versus feeling scared. Coaching for Proper Form and Movement  [08:48] Video analysis and coaching helps identify inefficient movement patterns.  Starting with short practice sessions to feel proper form is more beneficial than trying to immediately run long distances. Refining running form and movement frees runners from overcompensation and injuries. Applying Lessons to Trail Running [09:27] Two runners in their 50s learned efficient uphill and downhill form. Using hill training to improve strength and speed, they overcame previous injuries and age concerns to excel at trail running. Rebuilding Excitement and Performance [13:49] Correcting form deficiencies gives runners hope and excitement again. Achieving efficient movement for even 10 steps at a time builds confidence to continue improving.  Proper form enables runners to rebuild performance regardless of age or previous limitations. [15:45] RunRx offers customized gait analyses, coaching calls, training plans, and an online community. Our flexible membership model meets runners where they are currently at. 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

  • How to Prevent Injuries

    How to Prevent Injuries

    Want to know how to prevent running injuries? This is the episode for you! In it you’ll learn the RunRX top tips for preventing running injuries. We’re talking about proper warm-ups, cool-downs, gradually increasing mileage, strength training, and focusing on the 3 primary running mechanics. Timestamps of big takeaways How to Prevent Running Injuries [00:21] Coach Caroline introduces the topic of preventing running injuries, which is the #1 question runners look up on search engines. She outlines the 3 main tips: proper warm-up/cool-down, gradual mileage increase, and strength training. Importance of Proper Warm-up and Cool-down Routines [01:30] Warm-ups and cool-downs mentally and physically prepare your body for running and help prevent injuries. RunRX recommends simple 3-4 minute routines before and after runs. Remembering to Warm Up When Injured  [04:01] The irony is that people remember to warm up when injured, but often forget when healthy. Consistency regardless of whether or not you’re injured is critical to both prevent AND heal injuries! Cool Downs Help Your Body Recover [05:12] Cool downs are important to realign the body after using a lot of elasticity while running. Cool downs should include light strength training to aid recovery. Better Late Than Never for Cool Downs [08:59] Are late cool downs still beneficial? Yes! Sprinkling in mobility throughout the day may be even better than cramming it all after a run. Gradual Increase in Mileage and Intensity [11:09] You don’t wanna overdo anything! [11:45] Coach Valerie recommends focusing on movement quality rather than distance/time when coming back from injury. Slowly increase mileage by blending running, walking, drills if pain-free. Introducing The RunRx Restart Program [13:48] The new 4-week Restart program on YouTube goes back to the foundations of running mechanics, warm-ups, strength and self-care for beginners or returning from injury. Our program is all about incorporating strength training and flexibility exercises into the routine so that you can run pain free. 3 Running Mechanics [14:05] The RunRx approach simplifies running mechanics into 3 elements - pose, fall, pull. This gives runners specific cues to focus on. Proper Alignment and Posture While Running  [15:23] Proper alignment and posture while running are important. Hip lifts and glute bridges help strengthen muscles for this. Simplifying the Running Routine [17:35] Having a simple "to do" list versus just going for a run aimlessly makes running more enjoyable. Advice for Beginners and Returning Runners [18:34] The RunRX Restart program is perfect for beginners or those returning from injury who want to restart running properly. Want a taste? Check out our YouTube channel and the 30 day reboot playlist below! 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 -- Have questions? Email us at support@runrx.fit