Want to know a secret to becoming a stronger, more efficient runner? Tune into this episode now!
Timestamps of big takeaways
[00:38] The Origins of the Galloway Method
We take you back 25 years when the running community was much smaller.
Coach Valerie shares her first encounter with Jeff Galloway's revolutionary run-walk method. In many ways, this approach changed the marathon training landscape.
[01:25] Ultrarunning Success Story
Here’s an amazing example of the Galloway method's versatility: A woman who completed a 100-mile ultramarathon using the one-minute-run, one-minute-walk approach.
[03:07] The Magic of 30-Second Breaks
Did you know there's a "magic number" for walk breaks?
30-second breaks can effectively rest your body and heart. This method even helped save Galloway's life during his own heart condition.
[04:39] The RunRX Reset Approach
Instead of just stopping to walk, tune in here to learn about our unique "reset" approach that helps you get back into proper running form.
[07:03] Understanding Movement Patterns
Walking and running are completely different movements, and it's crucial to understand both.
Learn how proper "pulling" action applies to both activities and why this knowledge is essential for your running experience.
[09:35] Everyday Movement Mindfulness
Coach Caroline shares a personal example of applying running principles to daily life, describing how she practices proper form even during a simple 100-meter walk to get the mail.
[10:20] The "Dead Butt" Phenomenon
What’s a dead butt? It’s an issue of inactive glutes from sitting too much. The good news is you can activate your glutes properly for better running performance.
[12:43] Practical Movement Integration
Incorporating simple exercises like glute walks and pulling actions into your daily routine can significantly improve your running.
Whether walking or running, maintaining proper form through chest positioning and knee bending can enhance your overall movement quality.
[13:15] Connect With Us
Follow us at RunRX.fit and on Facebook, Instagram and YouTube. And, reach out to us in the links below to learn how to get your questions answered in future episodes.
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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/
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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.
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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
-- 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
If you have a marathon coming up, you need this episode. Tune in now for some real talk about how to prepare. We’ll also bust a big myth about how long you should be running each day before race day.
Timestamps of big takeaways
[00:22] Today we’re diving deeper into marathon training and the mental aspects behind it
[00:48] Quite a few people in our membership right now are training for marathons, and spoiler alert: running more miles before the race isn’t what you need to improve your time
[01:56] You have to learn the movement of running before you can run a marathon without injury
[02:44] Your bones and muscles take time to recover, so breaking down isn’t going to help you run any faster or any further
[04:38] Running is a high impact activity, and your body will break down while doing it
[06:15] Even elite runners won’t train longer than about 2 hours at a time, and they don’t run daily
[06:50] You have to build a foundation for your run if you want to do it without injury
[07:20] Stopping your run at the 2-hour mark surprises many of the people in our membership
[08:26] Coach Valerie explains that if in 2 hours you’re only able to run 10 miles, she would suggest a half marathon, not a marathon
[09:00] Coach Valerie shares about a guy she trained to run marathons at 75 years of age
[10:05] You need to ask yourself if you are prepared to run a marathon - can you handle it?
[12:08] You have to be able to run 2 hours if you hope to finish a full marathon
[13:10] Runners should also consider external elements like hydration, what they will be eating, the weather - all of those things matter
[14:45] Coach Valerie talks about the first marathon she’d ever run
[15:52] Coach Caroline gives solid advice about how not to be bummed out post-marathon
[17:01] Let this episode be your reminder that if don’t know how to run, you shouldn’t be thinking about running a marathon - when you know the proper running form, it becomes easier and more enjoyable
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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
-- 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
With all the marathons coming up, you might be thinking about how to train for one. Our methods might surprise you. Tune in to learn how RunRX views training for a marathon.
Timestamps of big takeaways
[00:22] ‘Tis the season of marathons!
[01:48] Training for a marathon is a lot like a rehearsal before the big show
[02:46] Coach Valerie discusses training and how every conversation becomes about a marathon, and we stop paying attention to the quality of the runs leading up to it
[03:32] Too many runners’ thoughts are consumed by the miles - getting in more miles
[04:21] You should be testing out shoes and goo, and the route, etc…
[04:57] If you’re only focused on the miles, you’re not focused on the movement of running correctly
[06:13] At RunRX, we teach you how to actually run - so you can handle running
[06:50] After you learn how to run, you can focus on other things like getting through your race
[07:46] The first step in getting marathon ready is learning the pose method and how to fall
[09:11] When we say you need to learn how to run, we’re really saying learn the proper techniques of pose, fall, pull
[09:44] Coach Valerie explains how she helped prepare someone to run the Chicago Marathon
[11:49] When you first learn to fall, it might not feel natural
[12:54] You need to get comfortable with holding the rhythm of running for two hours
[13:52] You can go wrong in training - from weather to hydration - things can go wrong
[14:37] It’s a good idea to train in the conditions and terrain you will face on race 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
-- 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/
What makes RunRX different? Our focus on movement efficiency helps every runner improve, regardless of their speed or experience.
Timestamps of big takeaways
[00:22] The Reality of Marathon Paces
The average marathon pace is 10+ minutes per mile across major marathons worldwide.
RunRX helps runners become more efficient regardless of their starting pace.
[01:48] Coach Valerie's Marathon Journey
Coach Valerie shares her evolution from a novice marathoner with a simple Timex watch to understanding the difference between "just finishing" and truly racing.
[05:09] From 8:30 to 6:30 Pace
Listen to Coach Valerie’s personal transformation story. Proper training helped her drop from an 8:30 to a 6:30 pace.
But, she also discovered marathon distance wasn't her sweet spot.
[06:12] Understanding Different Runner Goals
The RunRX method can adapt to different runner goals - whether you're aiming to just finish or looking to race competitively.
[07:32] Beyond the Training Plan
RunRX isn't just about following a plan - it's about how you feel during your runs and making your movement more efficient, regardless of your pace.
[09:18] The Form Coach Difference
Running form is about understanding the standard of movement - just like we have standards for weightlifting movements.
[11:50] The Science Behind RunRX
Our focus is on natural elements like muscle elasticity and gravity that apply to every runner, regardless of size, age, or ability.
[13:18] The "Plug-In" Coaching Approach
Believe it or not, RunRX can complement your existing training program or coach by focusing specifically on form and efficiency.
[15:30] The "One Thing" Myth
There isn't a magic "one thing" that fixes running form. Sorry. But here you will find out what you can expect in your first few weeks of form training.
[16:12] The Three-Week Learning Curve
Tune in here for a candid look at what new runners can expect in their first three weeks with RunRX: from initial excitement, through feeling strange, to reaching that "weird place" where transformation begins.
[17:14] Your Invitation to Join
We invite you to try RunRX! Get a gait analysis and four weeks of guided learning to transform your running efficiency. We can’t wait for you to join us!
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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
-- 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
Even top fitness coaches face the realities of aging. Tune in now to hear how they've adapted and how you can too.
Timestamps of big takeaways
[00:22] From Young Trainer to Experienced Coach
Coach Valerie shares her story of starting as a 19-year-old trainer, and the valuable lesson she learned early on: "not everyone's 19."
Listen to how her perspective on coaching and training has evolved over 35 years.
[04:07] The Changing Demographics of RunRX
More runners in their 50s, 60s, and even 70s are joining RunRX. Age is NOT a barrier to starting your running journey!
[04:50] A Humbling Injury
Coach Valerie opens up about a significant injury that changed her perspective on rehabilitation, and the importance of proper warm-ups.
Even as an experienced coach, she had to learn to practice what she preaches.
[08:15] The Unexpected Injury Details
Coach Valerie reveals her injury didn't come from running. Tune in here for her important insights about how the body works as one unit during rehabilitation.
You can't just focus on the injured area.
[10:11] Mind-Body Connection
The coaches discuss a Zoom session where runners learned to isolate and activate their glutes.
[11:47] A Real-World Example of Age Impact
Coach Caroline shares about her husband's return to exercise in his 40s versus his 50s.
Recovery and adaptation change dramatically with age.
[13:28] Understanding Muscle Elasticity
Tune in here to learn how elasticity works in our bodies and why it matters for runners of all ages.
Did you know you have plenty of available elasticity until age 85? We'll tell you how to tap into it.
[16:09] An Inspiring 83-Year-Old's Workout Story
Coach Valerie shares a touching story about her 83-year-old father's workout routine, demonstrating that consistency and movement are possible at any age.
His "half workout" turned into a full one once he got moving. Sometimes starting is the hardest part!
[17:12] The Value of Having a Coach
Having a coach isn't just about following a plan - it's about having someone who can help you modify movements, work through injuries, and maintain accountability at any age or fitness level.
[19:30] How to Connect with RunRX
Learn how you can join the RunRX community and get your questions answered on future episodes.
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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
-- 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
Think you're letting your running coach down? This episode reveals why that fear is holding you back - and what your coach really thinks when you miss a workout.
Timestamps of big takeaways
[00:53] The Coach's Perspective on Runner Guilt
Coach Valerie shares her unique dual perspective as both coach and athlete, revealing why coaches actually put more pressure on themselves than you might think when their runners don't hit their goals.
[02:10] The Accountability Trap
We dive into why signing up for races and telling everyone about them creates both motivation and pressure.
This dynamic can sometimes backfire when you're working with a coach.
[04:13] A Game-Changing Approach to Training
Discover why Coach Valerie no longer assigns specific paces to her runners.
Instead, she uses a revolutionary approach that puts you in control of your training intensity - and takes the pressure off!
[08:08] The Reality Check Every Runner Needs
You need to balance your calendar and training goals.
Even elite athletes sometimes endure a DNF (Did Not Finish) with races - with their coaches' full support!
[09:53] Your Coach Sees Your Potential
Your coach can often see more in you than you see in yourself.
This should inspire rather than intimidate you.
[13:18] The Pickleball Lesson
Coach Valerie shares a personal story about being coached in pickleball that perfectly illustrates how even coaches need coaching - and why accepting guidance doesn't mean you're failing.
[14:38] The RunRX Way
You should never feel afraid to return to training after taking a break. Your coach isn't here to judge - they're here to support your journey!
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
Let’s talk about why your "awkward" running form isn't your fault. Tune in now to learn the surprisingly simple fix that could transform your running forever.
Timestamps of big takeaways
[00:59] What Makes a Runner Look "Smooth"?
Why do some runners appear more coordinated than others?
True smoothness comes from your body working in perfect unison. If you've ever wondered why some runners make it look effortless, you'll find the answer here.
[03:24] The 90-Degree Arm Myth
Coach Valerie shares her amusing personal story about misinterpreting arm position in running. "Holding" your arms at 90 degrees is actually counterproductive.
Instead, it's all about letting your arms swing naturally!
[05:41] The Missing Piece: Coordination Training
When was the last time you actually worked on coordination?
Coach Valerie explains why this often-overlooked aspect of running is crucial for your development, and why most of us never think to train it.
[08:24] The Learning Process of Running
Mental and physical barriers intersect when learning new movement patterns
[12:30] The Childhood Connection
Coach Caroline drops a truth bomb about how our childhood conditioning affects our running form.
Remember being told to "stop running" and "sit still"? These early messages might be holding back your running form today.
[14:36] The CrossFit Connection
Tune in here to learn about how Coach Valerie discovered the importance of foundational movements through CrossFit
[17:04] The Foundation Pyramid
The CrossFit movement pyramid and the foundation elements - balance, coordination, accuracy, and agility - are what we should focus on first in running, not speed and endurance.
[19:44] Making the Change
We wrap up with practical advice on how to integrate these concepts into your running routine. The best part? It only takes 3-5 minutes of your pre-run time to start transforming from awkward to smooth!
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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
-- 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 now discover why eating for performance (not rewards) could revolutionize your running - and how to make the switch today.
Timestamps of big takeaways
[00:22] The Big Mindset Shift: Performance vs Reward
Let’s talk about eating for performance rather than using food as a reward for exercise.
Coach Valerie challenges us to imagine how much better we'd feel if we ate like it's race week all the time (but not post-race!).
[02:51] Trial and Error
Coach Valerie shares about her early morning workout and nutrition path.
Sometimes we have to learn what works, and what doesn’t through trial and error
[06:19] Your Personal Food Path Starts Here
We dive into how to start eating for performance.
Coach Valerie explains why she doesn't just hand out diet plans. Instead, she'll work with what you're already eating and help you experiment with timing and choices.
[09:14] The Lifestyle Approach
Don't talk about "diets." Focus on sustainable lifestyle changes instead.
Learn to think about how foods make you feel during your workouts.
[11:28] The Pre-Run Food Strategy
Ever wonder why you shouldn't eat a salad before running?
If your digestive system is working hard, it takes away from your workout. This is why things like gels and simple carbs were invented for runners!
[17:03] The Evolution of Runner Nutrition
Take a trip with us through the decades of runner nutrition - from the high-carb 90s to the protein stigma and the low-fat craze.
Balance between carbs, protein, and fat is crucial for performance. But, one-size-fits-all approaches don't work.
[18:56] Water is The Most Overlooked Performance Enhancer
Hydration is critical for performance nutrition.
Coach Caroline shares about her increased water intake, while Coach Valerie reminds us that staying hydrated throughout the day is more important than carrying water on every run.
[21:38] A Practical Tip for Mindful Eating
Here’s a powerful strategy for more conscious eating - writing down your planned meals for tomorrow. This simple practice helps you understand your food choices and how they align with your performance goals. It can be especially helpful during the challenging holiday season.
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
A runner in his 60s went from "creaky knees" to a personal record in his 5K. Wanna know how? Tune in and find out!
Timestamps of big takeaways
[00:22] It's Never Too Late to Improve
We chat about an inspiring runner in his late sixties who thought it might be too late to fix his "creaky knees" - until he improved his personal record in a 5K after working on his form.
[01:50] Understanding Stride Length: The Broad Jump Analogy
Stride length is a byproduct of good form rather than something you actively create.
[04:00] The Speed-Stride Connection
Listen in as we explore how elite sprinters achieve the highest stride lengths while maintaining incredibly quick cadences of 250-300 steps per minute.
[05:52] The Lightbulb Moment
Our runner finally discovered the perfect balance between pulling his feet and allowing his body to travel forward, leading to both increased stride length and faster running times.
[07:29] The RunRX Method: Breaking Down the Investment
We pull back the curtain on our coaching process, explaining why we structure our program the way we do and how the three-month progression typically works: mind understanding, body following, and finally, everything clicking together.
[10:13] The Power of Live Coaching
Having eyes on your form makes such a difference in your running journey!
You shouldn't be afraid to be "looked at" during coaching sessions. Virtual coaching creates a comfortable environment for improvement without the pressure of an audience.
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