The RunRX Podcast

The RunRX Podcast

por Coach Valerie & Coach Caroline
Carrera a pie
How Drills Build Better Running: Warmups, Movement Patterns, and Pain-Free Progress
Coach Caroline and Coach Valerie dig deep into why drills matter so much in the RunRx method and why they are not just an extra add-on before a run. Valerie explains that drills are part of the foundation of better running because they prepare the body for the movement pattern you are about to do, help you understand what your body feels like on a given day, and give you a way to train running without automatically jumping straight into miles. In this episode, the conversation focuses on movement preparation, not just workout volume, and why so many runners feel better when they stop treating the first mile as their only warmup and start thinking about drills as real training. The discussion also shows why running is a skill and not just a fitness activity. Caroline and Valerie talk about how runners often want to “just run,” but if the body has not been prepared first, that run can feel awkward, inefficient, uncomfortable, or even painful. Valerie compares running to other sports like swimming, football, and pickleball, where warmups and drill work are always part of the training process. She explains that drills help build muscle elasticity, improve the running pose, support better balance and movement, and give runners a smarter way to progress instead of simply piling on more miles. If you have ever felt stuck, unsure what warmup to do, or frustrated because your runs do not feel smooth, this episode gives a clear reason to slow down and train the movement before asking for more distance. ▶️ Free 30-Day RunRX Reboot — Skill, Strength & Self-Care https://www.youtube.com/watch?v=a0N-GZ0AosI&list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re ▶️ Join the RunRX Membership https://runrx.fit/join-runrxstrong Website: https://runrx.fit App: RunRx Academy — search “RunRx Academy” on Apple App Store or Google Play Support email: support@runrx.fit
E347
31 jul 2026
13:22
Steroids, Recovery, and Pain Relief: What Runners Should Know
Coach Caroline and Coach Valerie unpack the real meaning of “steroids” in a running and training context, separating the bodybuilding stereotype from the more practical reality of recovery, inflammation, and pain relief. Valerie explains that many people hear the word steroids and immediately think of big muscles, aggression, and cheating, but in everyday sports medicine the conversation is often about recovery and reducing inflammation so an athlete can keep moving and continue the work needed to heal. The episode also includes Valerie’s personal story of pulling her back in a parking lot, taking a pain pill only to get enough relief to stretch and roll, and then recovering through movement rather than medication alone. The bigger message is clear: anti-inflammatories, cortisone, or other pain relief can help in the moment, but they do not solve the root problem. If running keeps causing pain, the answer is to correct the movement pattern, rebuild the habit, and use recovery tools as support rather than as the fix itself. ▶️ Free 30-Day RunRX Reboot — Skill, Strength & Self-Care https://www.youtube.com/watch?v=a0N-GZ0AosI&list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re ▶️ Join the RunRX Membership https://runrx.fit/join-runrxstrong Website: https://runrx.fit App: RunRx Academy — search “RunRx Academy” on Apple App Store or Google Play Support email: support@runrx.fit
E346
24 jul 2026
7:23
Too Many Voices? Why Runners Need One Clear Coaching Plan
Coach Caroline and Coach Valerie talk about what happens when runners have too many opinions in their ear: a shoe store telling them one thing, a physical therapist telling them another, a coach saying something else, and social media adding even more noise. Valerie explains why her coaching starts with one core idea: running is a movement pattern, and if the pattern is not working, no shoe, brace, or trendy fix will magically solve it. The episode focuses on how runners often arrive already injured and already overwhelmed, which is exactly why they need a simple, consistent, movement-based approach. The conversation also covers why runners need an open mind when they begin the immersion process, why “the shoe is just a vehicle,” and why structural imbalances do not mean you are broken. Valerie shares how she approaches runners the same way she approaches squat and deadlift coaching in the gym: show the movement, correct the movement, and then repeat it until the body learns. The episode closes with practical advice about checking in, uploading video, joining Zooms, and letting the coach see the whole body so she can identify what is actually causing pain and help runners move toward pain-free running. ▶️ Free 30-Day RunRX Reboot — Skill, Strength & Self-Care https://www.youtube.com/watch?v=a0N-GZ0AosI&list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re ▶️ Join the RunRX Membership https://runrx.fit/join-runrxstrong Website: https://runrx.fit App: RunRx Academy — search “RunRx Academy” on Apple App Store or Google Play Support email: support@runrx.fit
E346
17 jul 2026
10:16
Stress, Environment, and Better Training: Why Mindset Changes Your Workout
Coach Caroline and Coach Valerie dig into a powerful idea for runners and exercisers: your mindset changes the workout itself. Caroline opens with a study involving rats on a treadmill where the same exercise produced very different cortisol responses depending on the environment. In the lab, the rats were stressed; when the treadmill was moved into a field, they felt safer and freer, and cortisol dropped even though the exercise was the same. That sets up the big question of this episode: if the workout is identical, how much does your environment and your attitude affect the result? Valerie connects that idea to real life in RunRx, where she coaches people in a parking lot, a garage-style space, outdoors, on treadmills, and in all kinds of different settings. Some people love outside workouts and feel energized there. Others prefer inside spaces or a treadmill and feel better when the environment is controlled. The episode explains why “I get to work out” is a better mindset than “I have to work out,” how stress can make a workout worse, and why flexibility matters when weather, rain, travel, or life disrupt your ideal plan. The conversation also covers how to keep training productive when your normal setup is not available. Valerie recommends adapting instead of forcing the same workout in the same way every time: move inside, do strength, stretching, or drills, or simply reframe the session so you still get something done without turning exercise into another source of stress. The episode closes with a reminder that even short drill sessions can still count, and that your body often responds better when you treat movement as a gift instead of a chore. ▶️ Free 30-Day RunRX Reboot — Skill, Strength & Self-Care https://www.youtube.com/watch?v=a0N-GZ0AosI&list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re ▶️ Join the RunRX Membership https://runrx.fit/join-runrxstrong Website: https://runrx.fit App: RunRx Academy — search “RunRx Academy” on Apple App Store or Google Play Support email: support@runrx.fit
E345
10 jul 2026
9:17
Hydration Prep for Hot Summer Runs: Sweat Tests, Electrolytes, and Pre-Hydrating
Coach Caroline and Coach Valerie delve into one of the biggest summer training challenges for runners: staying hydrated when the heat and humidity intensify. The conversation starts with a real-world Texas problem, where even gardening can leave you feeling overworked, discombobulated, and dealing with gut issues hours later. Valerie explains why it is important to test yourself, because everybody sweats differently and you cannot assume your hydration needs are the same as someone else’s. This episode breaks down practical ways to figure out what your body actually needs. Valerie walks through a simple weight test, explains how much fluid she personally drinks during a morning of workouts, and talks through why hydration is not just about water alone. The episode also covers the difference between carbohydrates and electrolytes, why salt alone is not enough, how to look for a product that includes magnesium and potassium, and why the best strategy is to pre-hydrate instead of waiting until you feel bad. Valerie also explains that hydration gets more important as you get older, just like warm-up and recovery do. The episode closes with practical planning tips such as stashing bottles, finding fountains, and using a “hydrate prep” mindset before long runs or hot days outdoors. If you want to ask a question, the team invites listeners to leave it on YouTube, where they will answer it in a deep dive, a shorter video, or on the podcast. Where to find us ▶️ Free 30-Day RunRX Reboot — Skill, Strength & Self-Care https://www.youtube.com/watch?v=a0N-GZ0AosI&list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re ▶️ Join the RunRX Membership https://runrx.fit/join-runrxstrong Website: https://runrx.fit App: RunRx Academy — search “RunRx Academy” on Apple App Store or Google Play Support email: support@runrx.fit
E344
3 jul 2026
11:38
Stop Chasing Every Trend: How to Find a Running Coach You Can Trust
Coach Caroline and Coach Valerie talk about what makes running and rehab advice actually useful when you are overwhelmed by influencers, conflicting opinions, and constant “do this, do that” content. Valerie shares why she started creating videos back in 2011: after clinics, runners often could not remember the drills and tips she taught, so she began filming the movement work so people could go back and review it later. That simple, repeatable teaching style became part of RunRx, where the focus is on clear cues, practical drills, and helping runners understand the same movement from different angles until it clicks. The episode also covers how to evaluate online coaching advice without getting lost in the noise. Valerie explains why the longevity of a coach matters, why it is worth asking whether a video actually shows you something useful, and why simple teaching often works better than flashy content. She shares how she used the same injury-prevention ideas from RunRx for her own rehab, why some stretches look impressive but are not realistic for most people, and why the real goal is to help runners hold the running pose with better alignment, mobility, and confidence. The conversation ends with a strong reminder that real coaching is about honesty, clarity, and results, not hype. Where to find us ▶️ Free 30-Day RunRX Reboot — Skill, Strength & Self-Care https://www.youtube.com/watch?v=a0N-GZ0AosI&list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re ▶️ Join the RunRX Membership https://runrx.fit/join-runrxstrong Website: https://runrx.fit App: RunRx Academy — search “RunRx Academy” on Apple App Store or Google Play
E343
12 jun 2026
15:34
No Drama, Just Running: Why Zoom Coaching Works Better Than Group Run Chatter
Coach Caroline and Coach Valerie talk about why the RunRx Zooms feel so different from a traditional running group. Instead of side conversations, pace matching, and getting pulled off focus by group chatter, these Zooms are built around one thing: your running. Valerie explains how small-group coaching creates space for technique work, injury questions, gait analysis, and real-time feedback without the noise that often comes with larger social run groups. The episode also covers what it means to be coachable, why new runners sometimes feel defensive when their movement is corrected, and how video analysis helped normalize learning from your own form. Valerie shares how the smaller Zoom format lets her spend extra time with new members, answer questions directly, and help runners feel the difference between simply moving and truly running better. You will also hear how military runners, recreational runners, and longtime members all benefit from the same fundamentals: better mechanics, clearer feedback, and a coach who is paying attention to your form instead of your outfit or your pace ego. Where to find us ▶️ Free 30-Day RunRX Reboot — Skill, Strength & Self-Care https://www.youtube.com/watch?v=a0N-GZ0AosI&list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re ▶️ Join the RunRX Membership https://runrx.fit/join-runrxstrong Website: https://runrx.fit App: RunRx Academy — search “RunRx Academy” on Apple App Store or Google Play
E342
5 jun 2026
9:08
Carbs Are Back: Fueling, Gels, and Gut Training for Runners
Coach Caroline and Coach Valerie unpack why sugar and carbs are “making a comeback” in endurance running and why the answer is more nuanced than simply eating more. The conversation walks through the evolution from early-90s carb loading, to spaghetti dinners the night before a race, to the rise of gels and goo, and then into keto, paleo, and the newer high-carb trends you see today. They also explain why a lot of runners have copied elite fueling strategies without matching the volume, intensity, or gut training those athletes actually do. This episode also covers the practical side of fueling: why elite athletes running 100+ miles a week may need a very different approach than recreational runners, why bicarbonate-based products and “gut training” are part of the current conversation, and why race-day fueling should be practiced during training instead of discovered on race morning. Valerie emphasizes that what works for one runner may not work for another, and that the smartest approach is to test, refine, and stay consistent with the strategy that supports your own running and recovery. Where to find us ▶️ Free 30-Day RunRX Reboot - Skill, Strength & Self-Care https://www.youtube.com/watch?v=a0N-GZ0AosI&list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re ▶️ Join the RunRX Membership https://runrx.fit/join-runrxstrong Website: https://runrx.fit App: RunRx Academy — search “RunRx Academy” on Apple App Store or Google Play Support email: support@runrx.fit
E341
22 may 2026
12:01
The Day-Two Runner: Why Recreational Runners Need a Different Coaching Approach
Coach Caroline and Coach Valerie talk about the “day two runner” and why the average recreational runner needs a different kind of coaching than the elite or professional athlete. The conversation starts with the reality that major races are expanding and attracting huge numbers of everyday runners, which means more people need support, guidance, and a standard of running that is built around efficiency, injury prevention, and long-term progress rather than just chasing speed. Valerie explains why injuries have stayed just as common even as shoes, braces, and tape have improved, and why the real solution is not more gear but better movement. She shares how she went from running marathons in the eights to racing in the sixes after learning how to fall, accelerate, and train intervals correctly. The episode also covers the value of gait analysis, Zoom coaching, and check-ins, plus the importance of learning to activate the glutes and hamstrings so the hip flexors do not do all the work. Key takeaways Recreational runners need a different coaching approach than elite or professional runners. More gear has not solved the injury problem; movement quality is still the key issue. A standard of running helps every runner, no matter their age, pace, or distance goals. Learning how to fall and train intervals can improve speed without just working harder. Gait analysis, Zoom coaching, and regular check-ins help runners make faster progress. Hamstring and glute activation are essential because the hip flexors often try to take over. Coachability and repetition are what help movement become natural for life. Where to find us ▶️ Free 30-Day RunRX Reboot — Skill, Strength & Self-Care https://www.youtube.com/watch?v=a0N-GZ0AosI&list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re ▶️ Join the RunRX Membership https://runrx.fit/join-runrxstrong Website: https://runrx.fit App: RunRx Academy — search “RunRx Academy” on Apple App Store or Google Play Support email: support@runrx.fit
E340
15 may 2026
12:40
Why Stretching Matters More as You Age
Coach Caroline and Coach Valerie talk about stretching, mobility, and why your body’s needs change as you get older. Valerie shares how she went from being a bouncy, high-impact fitness instructor who barely stretched at all to realizing that range of motion work becomes essential in your 50s and beyond. They discuss the long-running debate around stretching before workouts, the difference between stretching, flexibility, and mobility, and why dynamic flexibility and full-range movement matter for runners. The conversation also covers the role of the couch stretch, how stretching can reveal what your body has been missing, and why many runners feel mentally “closed” when their bodies are stiff and restricted. Coach Valerie explains how stretch bites, doorway stretches, and short mobility sessions can make it easier to stay consistent, and why the goal is not to become a gymnast but to keep your joints, hips, and torso moving well enough to support pain-free running for years to come. Key takeaways Stretching matters more as you age because range of motion tends to decline if you do not use it. Mobility and flexibility are not the same as “doing the splits”; runners need usable range of motion, especially in the hips and torso. Dynamic flexibility can be a better starting point than forcing long, static holds. Small stretch bites throughout the day can be more realistic and more effective than waiting for one long session. Opening the body can also open the mind, helping runners see more potential in their movement. Where to find us ▶️ Free 30-Day RunRX Reboot — Skill, Strength & Self-Care https://www.youtube.com/watch?v=a0N-GZ0AosI&list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re ▶️ Join the RunRX Membership https://runrx.fit/join-runrxstrong Website: https://runrx.fit App: RunRx Academy — search “RunRx Academy” on Apple App Store or Google Play Support email: support@runrx.fit
E339
8 may 2026
14:15
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