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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

13:25

Can the Chiro or Massage Take the Place of Self-care?

The RunRX Podcast ·

2024/06/21

Hot take! Regular chiropractic or massage appointments aren't enough to replace daily self-care. Tune in and find out why.Timestamps of big takeawaysLet’s Talk About Chiropractic and Massage Appointments [00:22] - Coach Caroline introduces the question about whether regular chiropractic or massage appointments can replace self-care routines.The Importance of Daily Self-Care[01:18] - Coach Valerie emphasizes that while professional treatments are beneficial, they don't replace the need for daily

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11:00

Are You Fit Enough for Pickleball?

The RunRX Podcast ·

2024/06/14

This episode can help you improve both your Pickleball and running game. Tune in and learn more!Timestamps of big takeaways[00:22] IntroductionCoach Caroline introduces the topic of Pickleball and what happens when you take a break from exercising[01:04] The Importance of Side-to-Side MovementCoach Valerie discusses her experience playing pickleball after a two-week break and the soreness she felt in her calves.Side-to-side movements, which are not common in running, are crucial for overall fitness

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24:35

Numbers and How They Affect Our Egos

The RunRX Podcast ·

2024/06/07

Is your ego killing the joy of running? Listen and learn what to do about it.Timestamps of big takeaways[00:22] IntroductionCoach Caroline introduces the topic of numbers, ego, and how people feel they need to hit certain numbers in running.[01:13] The Obsession with Numbers in ExerciseCoach Valerie discusses how people have always been fixated on numbers in exercise, whether it's sets, reps, miles, or heart rate zones.Most people work better with perceived exertion rather than relying on gadgets

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17:07

We Teach the Dos - Not the Don'ts!

The RunRX Podcast ·

2024/05/31

We never make a “to don’t” list before doing an activity. Tune in and learn why we focus on what you should be doing to run pain free.Timestamps of big takeaways[00:22] Introduction- Coach Caroline introduces the topic of focusing on "dos" instead of "don'ts"[00:36] Giving Runners Actionable Tasks- Coach Valerie explains the importance of giving runners specific tasks to improve their movement, such as "pull your foot up" or "hold your body up"- Focusing on what to do leads to better movement and a

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14:10

Training with Arms Over Your Head

The RunRX Podcast ·

2024/05/24

Why are we telling you to train with your arms over your head? Learn the correlation between this and running pain free in this episode!Timestamps of big takeaways[00:41] Importance of Posture and Head Position- Poor posture, especially the head moving forward, can affect overall balance and movement- The head is the heaviest part of the body, and the body is always trying to balance it[02:08] Lack of Overhead Pressing in Typical Runner Strength Training- Many runners focus on bench press, push-ups,

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22:11

What is a REAL Runner?

The RunRX Podcast ·

2024/05/17

What are the makings of a REAL runner? Tune in now and find out!Timestamps of big takeaways[00:04] - Introduction and Boston Marathon Discussion- Coach Caroline introduces the topic of the Boston Marathon, curtailing the number of runners allowed, especially charity runners and slower runners.- Coach Valerie discusses the increasing popularity of marathons, and how the Boston marathon is making qualifying even more competitive.[03:22] Defining a "Real Runner"- Coach Valerie talks about the early

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9:34

Triathlon Training

The RunRX Podcast ·

2024/05/10

If you’re thinking about triathlon training, and want to do it pain free, you need to listen to this episode. Tune in now!Timestamps of big takeaways[00:22] Introduction to Pose Method for Triathlons - The Pose Method® of Triathlon Techniques is the best book, even for non-triathletes.[01:16] Coach Valerie's Personal Experience with Triathlons- Coach Valerie shares her experience of getting into triathlons and training for the Danskin Triathlon in Austin.[02:06] Importance of Learning the Correct

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9:43

Hyrox Training

The RunRX Podcast ·

2024/05/03

Considering a Hyrox event and need Hyrox Training? If we’re speaking Greek to you, tune in now to find out what all the hype is about!Timestamps of big takeaways[00:46] Introduction to Hyrox - Coach Valerie explains what Hyrox is: a race run event with 8 kilometers of running and 8 stations with various exercises like ski machine, rowing, burpee broad jumps, lunges, wall balls, and farmer carry.[01:41] Valerie's Decision to Participate in Hyrox - Coach Valerie shares her decision to participate in

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14:56

Menopause and Running

The RunRX Podcast ·

2024/04/26

Is it a myth that you can’t run anymore if you’re in menopause? What about after menopause? Tune in as our coaches bust some myths about menopause and running!Timestamps of big takeaways[00:22] Myths about Menopause and Running- Coaches Valerie and Caroline introduce the topic of myths about menopause and running.[01:07] Myth 1: Exercise, Especially Running, is Too Hard for Menopausal Women- Coach Valerie explains why the idea that running is too hard for menopausal women is false.- She emphasizes

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15:27

Coming Back Into the Membership

The RunRX Podcast ·

2024/04/19

Discover how personalized coaching and attention to alignment can help you overcome setbacks and improve your running, even if you've taken a break from training.Timestamps of big takeaways[01:05] Importance of the First Month Foundation The first month immersion provides runners with the foundation they need. Even if runners take a break, they still have the basics when they return.[01:50] Creating Your Own Perception as an AdultAdults tend to think they're doing movements correctly based on their

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28:15

Conditions vs Injuries

The RunRX Podcast ·

2024/04/12

Let’s talk about the difference between running with conditions vs running with injuries. The RunRX coaches share some valuable insights on how to run pain free in this can’t miss episode!Timestamps of big takeaways[00:04] Running with Arthritis Coach Caroline introduces the topic of helping runners with arthritis.[01:46] Difference Between Conditions and InjuriesCoach Valerie explains the difference between osteoarthritis (a condition) and compartment syndrome (an injury caused by inefficient

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19:32

Diet, Hydration and Performance

The RunRX Podcast ·

2024/04/05

Discover how to optimize your diet and hydration for peak running performance and recovery, as the RunRX coaches share insights from their own experiences and the latest sports nutrition research.Timestamps of big takeaways[0:22] What to Eat Before and After a Run- Coach Caroline introduces the topic of what to eat before and after a run for optimal performance and recovery[02:05] Individual Nutrition Needs- Coach Valerie emphasizes that nutrition needs are highly individual past the basic elements

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14:25

What Are the Best Stretches for Runners?

The RunRX Podcast ·

2024/03/29

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

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18:01

Being Part of the Journey

The RunRX Podcast ·

2024/03/22

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

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15:21

How to Create a Training Plan

The RunRX Podcast ·

2024/03/15

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 takeawaysComponents 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

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12:56

What Are the Benefits of Cross-training for Runners?

The RunRX Podcast ·

2024/03/08

Can cross-training supercharge your running performance and keep injuries at bay? Tune in and find out!Timestamps of big takeawaysBenefits 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

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17:53

What Are the Best Shoes?

The RunRX Podcast ·

2024/03/01

Trying to pick out new running shoes? Listen to this episode before you do!Timestamps of big takeawaysNeutral 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

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17:04

How to Increase Speed and Endurance

The RunRX Podcast ·

2024/02/23

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 takeawaysHow 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

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21:34

How to Prevent Injuries

The RunRX Podcast ·

2024/02/16

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 takeawaysHow 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

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13:05

Get Restarted

The RunRX Podcast ·

2024/02/09

In this episode, Coaches Caroline and Valerie dish on the contradictory running advice in magazines, introduce their 4-week RunRX Reboot for resilient running, and share tips for maintaining joy on the roads while avoiding injury.Timestamps of big takeawaysThe Problem with Running Magazine Advice[00:36] Running magazines often give contradictory advice, like improving your stride in one article and saying not to overthink running form in another. These are just some of the mixed messages runners

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