The RunRX Podcast
Latest Episodes
📢 Welcome back to the RunRX Podcast! After a brief break, Coach Caroline and Coach Valerie are back with fresh insights to help you run pain-free! In this episode, we dive into running recovery strategies, bust common injury myths, and share proven methods for faster recovery.
🔑 Key Takeaways:
✔️ Why rest isn’t always the best solution for running injuries
✔️ How to recover while staying active and avoiding setbacks
✔️ The best mobility drills and strength exercises for shin splints, knee pain, and more
✔️ How correct movement patterns prevent injuries and improve performance
✔️ Why consistency in self-care and training makes all the difference
🏃♂️ Want to run pain-free? Valerie and Caroline break down proven injury prevention techniques and explain why correcting movement is the key to lasting results.
📺 Watch our in-depth training videos on YouTube! Subscribe to RunRX on YouTube for step-by-step tutorials, deep dives, and expert coaching.
📺 Check out the Warm Up Video we mentioned in the podcast.
💡 Looking for personalized coaching? Join the RunRX Membership for a full gait analysis, immersive training, and 1-on-1 guidance from Coach Valerie. Learn more at RunRX.fit.
🎧 Listen & Subscribe: 👉 Apple Podcasts | Spotify | Google Podcasts | YouTube | Facebook | X | Rumble
🔔 Don’t forget to like, share, and subscribe! Help more runners discover how to run injury-free!
Short episode summary
How long does it take you to run a mile? If it’s in the double digits, is that okay? Tune in to learn what the RunRX coaches think about a 10-minute mile.
Timestamps of big takeaways
Challenging the Ten-Minute Mile
[00:27] How long it takes you to run a mile isn’t as important as how you run that mile.
[01:15] The better we get at something the easier it will feel. It’s not going to make the act itself easier, but we’ll be more efficient at doing it. Therefore, we’ll feel like it’s easier to do.
Improving Running Efficiency: Balancing the Bowling Ball
[03:02] People sometimes get injured when they try to run faster or longer. You can’t take your body beyond what it’s capable of though. You have to work your way up to speed and distance in running.
[04:30] Coach Valerie shares the story of a runner she knows from Africa who used to run while balancing water on his head.
[05:02] A lot of people sign up for a race to motivate themselves to run, but that sets them up to think they should be running faster. The real thing you need is efficiency first, and then it will actually improve your running speed.
Easier Running Doesn’t Equal Speed
[06:30] Your run will get easier with time as you learn how to run more efficiently. But that might not translate to running faster right away.
[08:42] Our challenge to you is not to get bogged down if your mile is in the double digits right now.
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
-- 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 Caroline and Valerie answer questions about self-care and the use of a roller to recover from an injury.
Timestamps of big takeaways
Rolling For Your Injuries
[01:03] Getting the roller out and using is a challenge for many people. If you have an injury, you need to be very careful. The goal is to be pain-free, but a roller might not feel great. Work with quality, not quantity, and spend five to ten minutes with mindfulness.
Normalizing Self-care
[3:56] You must begin to normalize self-care, and it must become a part of your daily routine. If you're going to stand up and walk out of a room, why not take a second to stand in the doorway, and stretch? Put your arms on the door frame, open your shoulders and chest, and spend at least three to five minutes stretching, three times a day. This will help you build some consistency.
Working With Injuries
[05:30] You must break your fascia and scar tissue after an injury. If you have a knot in your shoulder, this is the protective tissue trying to heal the inflamed area. That is why the rollers are so effective. If you don't have a roller, try self-massaging. Do whatever it takes to work on that area and achieve a full range of motion for blood to flow and heal the area.
Good Pain Vs. Bad Pain
[06:51] You can generally feel how much pressure you can apply on yourself. That’s important because if you find an area that’s bruised, you know to massage around the area and get good blood flow around the area. But of course, if it hurts to touch, stop it, no there's no glory in hurting yourself. If it hurts too badly, you may want to seek help. We’re not medical professionals and we can’t diagnose you.
[9:20] Coach Valerie experienced breaking her feet. Learning from her experience, massaging your body or doing some footwork when your body is in pain is a way of connecting with your own body.
Don’t Be Afraid to Take Care of Your Injuries
[10:54] Coach Valerie and Caroline want you not to be afraid that you'll hurt yourself more. Take the time, do three minutes, and then when you get home, do the 20 minutes. You can also keep a foot roller under your chair. You don't even have to take your socks off.
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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 the episode
Have questions? Email us at support@runrx.fit
Episode notes
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.
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/
-- Have questions? Email us at support@runrx.fit
Episode notes
In this episode, we will talk about the difference between treadmill running, road running, and trail running. Is there a difference? Tune in now and find out!
Timestamps of big takeaways
Running is Running
[00:55] Once you change your thoughts on running, how you describe yourself as a runner will change. You can say that you run on trails, treadmills, roads, on the hills, etc. Running itself is still running regardless of where you do it.
The Difference Between Running on Different Terrains
[01:44] Regardless of the terrain, you want to be in the Running Pose. The fall element changes for everybody because we all need to hold our posture, but the running pose itself remains the same in any running situation. The only action you have is pulling your foot up from whatever surface you're on.
Controlled Action
[05:16] When you're pulling in place, you are doing a controlled action. When you're standing in place, you are actively pulling your foot up using your hamstring. However, when your body falls forward, and your weight travels forward, you're only pulling 2% of your body weight and only using 10% active muscle contraction.
The Falling Aspect of Running
[06:21] For most people, running is already hard. You have to deal with your breathing, your body weight, balancing, and then there’s the muscular efforts in your legs. You're using your musculoskeletal system as well, and actively working the body. When you're running on a very soft trail, or mud or sand, you are getting some fall because you're traveling. The more squishy the ground is, the more the foot will sink. When you sink into the ground, you have to work a little harder to get that foot back up, rather than just falling.
[07:58] You can use gravity to your advantage, anyone. The more you understand that and simply pull your foot just enough to break contact with the ground, the more you will release your body from a lot of work.
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
-- Join the membership: https://runrx.fit/join-runrxstrong/
-- Have questions? Email us at support@runrx.fit
Episode notes
What is the 180 cadence, and how can you maintain it? Tune in to learn the basics of what you need to know!
Timestamps of big takeaways
Getting to a 180 Cadence
[0:57] Coach Valerie says that most runners have an average cadence of about 160 to 165. She says that it's because you're pushing, reaching, or both. It's inefficiency in movement. What you want is to get your cadence closer to 180.
The 180 is a natural response to running. When you start to let your body fall forward, and your foot starts to pull, 180 is almost a baseline.
Is the 180 Cadence the Ultimate Goal for Runners?
[03:15] Most people average 165. If you try to just do 165 to 180 and you've never done that before, your legs will get tired and strained. You're using muscular effort, especially because you've not yet practiced falling. You're just starting to pull. It's a much better idea to do it as a drill to get yourself used to it. Just working on the cadence and the elasticity practice is a good idea. Let the body adjust to the cadence and practice the falling aspect. Your feet need to feel like they're keeping up with you rather than you feel like you're using your feet to travel.
Stop and Reset
[06:48] You might not be able to maintain the 180 in the beginning. When your body is telling you that it can’t go any longer, stop and reset. The more you allow yourself to stop, reset, and restart in your run, the more likely you are to help train your body to move correctly.
[11:31] When you get comfortable using gravity to fall and have the strength and the muscle elasticity to maintain that 180, you'll get there quickly, but give yourself time. Remember, Rome wasn’t built in a day.
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
-- Join the membership: https://runrx.fit/join-runrxstrong/
-- Have questions? Email us at support@runrx.fit
Episode notes
What distinguishes runners from other athletes who do not run? Have you ever wondered if they'd have different stamina or if they'd do the same thing? Tune in now as coaches Valerie and Caroline discuss what factors play a part in running and what steps you can take to improve your running ability.
Timestamps of big takeaways
[01:05] You've undoubtedly run a lot if you're playing a game like soccer, football, or any sport.
The Misconception
[02:37] There is a widespread misconception that endurance running is distinct from sports running and sprinting and that the two are classified separately. As a result, soccer players, football players, and even volleyball players engage in plyometrics and quick-footed workouts. So they're learning, which is terrific, but they're also learning to pull their feet, these quick feet, which makes them feel that they should change their running style when they're supposed to run distance.
[03:29] During the push, endurance athletes are encouraged to run with the region, emphasizing reach. They are also not introduced to running drills, which are utilized in all sports, because there is no widely accepted way of running. Maybe they'll tell people to do some Striders, as they're called in endurance running. They place a greater focus on good running techniques, including stretching.
Non-running Athletes
[04:21] Non-running athletes can be coached in two ways: Begin by instructing them on proper running technique. The endurance athlete is primarily a reacher because their sprinters, football players, and soccer players all have hamstring issues. They do both at times, but their primary focus is on reaching.
[05:12] They're most likely dropping towards the ball's direction across the field. However, there is still a lot of pushing going on. So, first and foremost, we must educate him on the distinction between pushing and pulling. We'll start with short distances so that running will be pretty stilted at first. We increased his interval time once he developed that tugging sensation, and, of course, he already had a fall but was using it selectively, such as while running downfield.
[06:00] In the next episode, we’ll talk about the best drill.
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 mentioned in episode
-- Join the membership: https://runrx.fit/join-runrxstrong/
-- Have questions? Email us at support@runrx.fit
Could elite runners like Kipchoge really be falling, not leaning, when they run? Tune in and find out!
Timestamps of big takeaways
[00:22] Opening With a Flub
Coach Caroline hilariously fumbles the question, mixing up "running and leaning" with "falling and leaning" - but don't worry, Coach Valerie's got her back!
[00:39] Falling or Running? It’s Both!
Learn why running can be described as "free falling" and how this mindset makes running more enjoyable. We also discuss the fundamental difference between falling and leaning.
[01:15] The Three Elements: Pose, Fall, Pull
When you're in the running pose, you're balanced, then fall out of balance, and pull your foot to regain balance.
[02:58] Breaking Your Balance Habits
It feels unnatural at first - you spend all day resisting falling, so intentionally getting out of balance for running requires a mental shift.
[03:54] The Role of Your Head Position
Your head is the heaviest part of your body. So, keeping your ears, shoulders, and hips in line is critical. The fall happens from your center of mass.
[05:31] Impact and Injuries
Speed and distance often trigger injuries — it's all about balance. When you're out of balance, you spend too much time on the ground, increasing impact.
[07:14] The Ball on Table Analogy
Picture your body as a ball on a tilted table — you don't need to bend forward or back, just stay aligned and let gravity do the work at any speed you choose.
[08:54] The Science of Fall Angles
We discuss the fascinating range of fall angles: from Usain Bolt's 21 degrees to Kipchoge's 18.4 degrees for marathon pace.
[10:26] Measuring Your Progress
A gait analysis can reveal your current fall angle and ground contact time, helping you track improvements in your running technique over time.
[11:50] Membership and Pricing Details
Here we break down the value of RunRX membership. Wanna run pain free? Join us!
Rate, Review & Subscribe Reminder
Don’t forget to like and subscribe to our show. You can also rate and review our show on Apple Podcasts! We’re on Spotify as well!
Links to check out
-- 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
RunRX's unique practice approach to running form might feel like "too much" for some runners. But could it transform your running efficiency and prevent injuries? Tune in and find out!
Timestamps of big takeaways
[00:22] What Makes RunRX Different?
Most runners have never actually worked on their running technique. While you might be familiar with stretches and strength exercises, at RunRX we focus on transforming how you actually run.
[02:41] Just 5-Minutes? YES!
Each practice segment is just 5 minutes or less. Everything can be done inside your house - no running required for practice. It's about quality, focused time rather than lengthy sessions.
[04:32] Understanding the Running Pose
Just like yoga has specific poses, we teach you the running pose. Through your initial gait analysis, we show you your current running form and help make it more efficient.
[05:15] Practice Your New Form
We recommend taking your new running form out for 10-30 minute practice sessions. Run a little, stop and reset, do drills.
[06:04] Real Success Story
We share an inspiring story about a collegiate athlete who previously broke her leg from running. Learn what one hour of practice with our technique did for her.
[09:34] Breaking the Disconnect
Many runners are disconnected from their movement, relying heavily on music, watches, and gadgets. At RunRX, we teach you to reconnect with your body's natural running blueprint.
[10:11] Running vs Gym Training
You wouldn't start heavy deadlifts without proper instruction, so why do that with running? There’s proper form instruction in running — just like any other athletic movement.
[11:23] The Reality of Recreational Running
A recent study showed that while elite marathoners are getting faster, recreational runners aren't improving. Why? Most recreational runners aren't receiving proper running instruction or doing targeted drills.
[12:12] Join Our Community
Tune in here to learn about our flexible membership options and how you can get started with RunRX.
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
-- 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
Can the words you use and think while running can dramatically transform your technique and prevent injuries? Spoiler alert - YES! Tune in and learn more!
Timestamps of big takeaways
[00:22] The Return of Shin Splints
We dive into a story about a long-time member who encountered shin splints, leading to some eye-opening revelations about running form and technique.
[01:16] Words Create Intent
Coach Valerie shares her experience learning from Dr. Romanov, creator of The Pose Method.
She shares why the language we use while running actually shapes our movement patterns.
[02:46] The Problem with "Reaching"
Trying to "reach" forward while running - a common mistake we see in magazine photos - can lead to injury and inefficient form.
[04:00] Understanding Your Running "Job"
The single most important job you have while running is pulling your foot up from the ground. This simple focus can revolutionize your running technique.
[04:32] Rethinking "Strides"
Adding "strides" to your training might be causing more harm than good.
[05:35] The Impact of Speed Work
Traditional speed work can increase ground reaction force and lead to injuries in your shins, knees, hips, and lower back. There’s a better approach to running faster.
[08:03] The Mental Model of Running
Coach Caroline breaks down the fascinating connection between your thoughts, feelings, and actions while running, revealing how your mental approach directly affects your physical results.
[11:00] The Simplicity of POSE-Fall-Pull
Running technique doesn't have to be complicated. Three simple elements - pose, fall, and pull - can transform your running when applied correctly.
[13:27] The Power of Positive Running Words
Tune in here for a practical exercise in how changing your running vocabulary from words like "land" and "push" to "light" and "pull" can immediately impact your running experience.
[14:24] Beyond the Data
Most runners get caught up thinking about pace and distance instead of focusing on the quality of their movement. Shifting this mindset can transform your running experience.
[16:04] Success Stories
We close things out with inspiring stories from our community members who've transformed their running through proper technique, including one runner who went from injury to winning her age group in a 5K.
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
-- 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