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PODCAST

The RunRX Podcast

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.

sports running

All Episodes

17:48

Where Back! Plus, How to Recover Properly from...

The RunRX Podcast ·

2025/03/21

📢 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

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9:50

REPLAY: 10-Min Mile Can Be Effortless

The RunRX Podcast ·

2025/03/14

Short episode summaryHow 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 takeawaysChallenging 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

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12:34

REPLAY: How Long Should You Do Self-Care?

The RunRX Podcast ·

2025/03/07

Short episode summaryIn 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 takeawaysRolling 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

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22:13

REPLAY: Cycling and Running

The RunRX Podcast ·

2025/02/28

Episode notesIn 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 takeawaysMethods 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.

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9:20

REPLAY: Trail vs Tread vs Road Running

The RunRX Podcast ·

2025/02/21

Episode notesIn 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 takeawaysRunning 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

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12:50

REPLAY: 180 Cadence Is Not Just an Opinion

The RunRX Podcast ·

2025/02/14

Episode notesWhat 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 takeawaysGetting 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

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7:03

REPLAY: I Do Sports, So Why Is Running So Hard Now?

The RunRX Podcast ·

2025/02/07

Episode notesWhat 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

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13:12

What Is the Difference Between Falling and Leaning?

The RunRX Podcast ·

2025/01/31

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 FlubCoach 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

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13:43

How Is RunRX Different?

The RunRX Podcast ·

2025/01/24

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

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19:33

Words Matter

The RunRX Podcast ·

2025/01/17

Can the words you use and think while running 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 SplintsWe 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 IntentCoach Valerie shares her experience learning from Dr. Romanov, creator of The Pose Method.She shares why the language

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15:06

Run-Walk Methods

The RunRX Podcast ·

2025/01/10

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 MethodWe 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 StoryHere’s an amazing example of the Galloway method's versatility: A woman

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19:01

REPLAY: More about Marathons

The RunRX Podcast ·

2025/01/03

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

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18:16

REPLAY: 'Tis the Season for Marathons

The RunRX Podcast ·

2024/12/27

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

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18:16

What Makes RunRX Different?

The RunRX Podcast ·

2024/12/20

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 PacesThe 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 JourneyCoach Valerie shares her evolution from a novice marathoner with a simple Timex watch to understanding the

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20:02

Age Catches Up to Everyone

The RunRX Podcast ·

2024/12/13

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 CoachCoach 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 RunRXMore runners in their 50s, 60s, and even 70s are joining

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16:29

Letting Your Coach Down

The RunRX Podcast ·

2024/12/06

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 GuiltCoach 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 TrapWe dive into why signing up for races

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21:20

Runners are Awkward

The RunRX Podcast ·

2024/11/29

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 MythCoach Valerie shares her amusing

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24:07

Eat for Performance vs Reward

The RunRX Podcast ·

2024/11/22

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 RewardLet’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 ErrorCoach Valerie shares about her early morning

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16:10

What is Over Striding?

The RunRX Podcast ·

2024/11/15

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 ImproveWe 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 AnalogyStride length is a byproduct of good form rather than something you actively

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12:00

Getting Speeded Out

The RunRX Podcast ·

2024/11/08

Getting Speeded Out

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