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

  • What Are the Best Stretches for Runners?

    What Are the Best Stretches for Runners?

    Want to know the best stretches for runners? If you answered yes, you need this episode! Timestamps of big takeaways [00:56] Motion vs Flexibility - Runners benefit from some muscle tension, but should focus on having good range of motion in all joints - Examples of common stretches like hanging feet off a curb or pulling leg back to quad - Sitting on feet is a more efficient alternative to pulling leg back [02:33] Dynamic vs. Static Stretching - Dynamic stretching involves movement, taking muscles and joints through their range of motion - Examples include seated hip openers, opposite hand to opposite leg, and arm circles - Static stretching involves holding stretches - A mix of dynamic and static stretching can be used depending on whether it's before or after a run - Consistency and hitting all major muscle groups is key [05:30] Upper Body Tension and Lower Body Pain - Many runners focus on stretching the area of pain, like the calves, but the source may be elsewhere - Tightness in the shoulders can affect alignment and cause issues in the calves and feet - Proper alignment involves ears over shoulders, over hips, over lifted ankle - Relaxing the shoulders and maintaining balance can alleviate calf pain [08:15] A Holistic Approach is Important - Coach Valerie talks about a time when she got really bad shin splints and the evolution of treatment from ice to stretching, strengthening, and skill work - A coach and community can help identify root causes of pain and provide tools for long-term progress [11:26] The Effects of Proper Alignment - The principles taught for running can improve standing, sitting, and walking posture - RunRX offers a holistic "prescription" for pain-free running through their membership and annual clinic - There are multiple ways to work with RunRX and see improvement in running 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

  • Being Part of the Journey

    Being Part of the Journey

    Tune in and discover the power of a supportive running community. Conquer injuries, perfect your form, and reignite your passion for the journey! Timestamps of big takeaways [00:22] A Run Generator? - Caroline shares a funny story about mistaking "run generator" on her calendar for an AI-generated running workout, when it actually referred to running their gas generator [02:21] Changes to RunRX Membership Structure - The membership is now available month-to-month without a long-term commitment - This change has been working well, with people staying for multiple months. They understand it takes time to learn [03:20] Benefits of Going Back to Basics with New Members - New and experienced members learn together in Zoom calls - Returning to fundamentals helps experienced runners gain new insights - Learning a new movement connects brain cells and requires ongoing practice, not just a one-time lesson [08:21] The RunRX Coaching Approach - Many members have never had a running coach before - The program provides skill work, strength training, self-care, and a supportive community - Coaches provide feedback, corrections, and accountability through check-ins, Facebook, email, and Zoom [13:40] Upcoming RunRX clinic in June 2024 - The intensive 2-day clinic allows for hands-on learning and repetition - Participants practice efficient running form, self-care, and strength exercises - Live gait analysis lets runners see their improvement and that of others - The clinic is beneficial for both new and existing members 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 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