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.
In this episode, we share tips on how to optimize your training using heart rate intervals, especially if you carry extra weight. Timestamps of big takeaways [00:21] Heart Rate in Running for Heavier Folks Coach Caroline introduces the topic of heart rate training for heavier runners. [01:09] Heart Rate Training for Heavier Runners Coach Valerie explains why heart rate gets higher for shorter intervals, especially for those who are overweight or just starting out. [02:06] Short Intervals and Recovery If you let your heart rate get high during short running intervals, recovery between efforts is important. [03:34] Benefits of This Training Approach This training method of short intervals and recovery leads to improved conditioning and efficiency over time. [04:23] Avoid Strict Time Intervals Rather than adhering to strict time intervals, listen to your body. [05:51] Frequency of Training Coach Valerie recommends training every other day rather than daily. [06:54] Focus on Efficient Movement Quality over quantity in running practice is your best bet for training without pain (and less risk of injury!). [08:10] Learning to Run vs. Just Moving Stopping to recover is more beneficial for learning to run than continuously walking. [10:11] Mindset Shift in Training We recommend you change your mindset about constant movement during training. [11:21] Interval Training > Constant Training Interval training can make running more enjoyable and effective. [13:02] Applying Interval Training to Race Scenarios Here the coaches talk about how interval training prepares runners for varying paces during races. 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/ -- 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
Discover how letting go of control and focusing on just two simple actions can transform your running, making it more efficient and pain-free. Timestamps of big takeaways [00:22] Introduction and Topic Setting - Coach Caroline introduces the topic of a runner’s tendency to over-control their movements [01:23] Discussing Runners' Control Issues - Coach Valerie explains the control issues common among runners and how it creates tension [02:23] RunRX Zoom Sessions and Relaxation Challenges - We share a little about the RunRX Zoom sessions and the difficulty runners face in relaxing [03:03] Muscle Action and Relaxation - Coach Valerie explains the basic muscle actions and the importance of focusing on one action at a time [03:41] Letting Go of Ground Contact - Releasing from the ground is important, but we understand the mental challenges involved with letting go [04:29] Student Realization on Controlling Less - We share a story a student's breakthrough in understanding the need to control less while running [05:28] Focusing on Essential Actions - Focusing only on essential actions (pulling foot and holding body) can improve running [06:10] Mindset and Body Movement Connection - Mental limitations manifest in physical movement [07:32] Simplifying Running Focus - There is simplicity in focusing only on pulling the foot up and maintaining body alignment [08:15] Paralympics Inspiration - Coach Valerie discusses Paralympic athletes to illustrate the importance of adapting to limitations [09:19] Approaching Movement with a Positive Mindset - You should approach running with a focus on abilities rather than limitations [10:38] Closing Thoughts and Call to Action - Coach Caroline summarizes the main points of this episode and invites listeners to learn more about 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 -- https://www.runrx.fit/ -- 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
Discover why popular cross-training trends might be misguided and learn RunRX's holistic approach to improving your running performance without risking injury. Timestamps of big takeaways [00:22] Discussion of Running Trends - Coach Caroline introduces the topic, mentioning trends from ChatGPT about strengthening key muscles and cross-training [02:00] Coach Valerie's Perspective on Cross-Training - Coach Valerie discusses the importance of varied movements and the origins of cross-training for runners [03:41] Caution on Extreme Cross-Training - Coach Valerie warns against extreme forms of cross-training (i.e. hot yoga) [04:14] Importance of Proper Form and Guidance - Improper form in any exercise, including running and strength training comes with risk [06:13] Historical Context of Body Part Training - Coaches Caroline and Valerie discuss the history of body part-specific training and its limitations [07:25] Full Body Approach to Training - Full-body training for runners, starting with bodyweight exercises is critical for the overall health of a runner [08:16] Misconceptions About Muscle Activation in Running - Muscles work together in running - this challenges the idea of isolating specific muscle groups [09:37] Case Study: Pilates Instructor's Running Form - Coach Valerie shares an anecdote about a Pilates instructor with core strength but incorrect running posture [10:59] The RunRX Approach - We believe in skill, strength, and self-care - consider it our holistic approach to improving running performance [11:54] Check out the RunRX Resources - Head to RunRX's YouTube channel and check out our reboot program [13:12] Individual Runner Concerns - RunRX tailors advice to individual runner issues - here we use an example of a runner with tight calves [14:29] Closing Thoughts on Holistic Approach - Remember - the whole body works together in running. Feel free to reach out if you have additional questions 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/ -- 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 as we debate embracing discomfort vs. eliminating unnecessary struggle for better performance and being able to enjoy running. Timestamps of big takeaways [00:22] Introduction and Nike Ad Discussion - Coach Caroline introduces the topic, describing a Nike ad showing runners in the rain - The ad's tagline "Winning isn't comfortable" which prompts our discussion [01:33] Coach Valerie's Perspective on Discomfort and Progress - Coach Valerie interprets the ad's message as being willing to get uncomfortable to progress - She also discusses the evolution of Nike's marketing from "Just Do It" to emphasizing harder effort [03:01] Trends in Running Training - Coach Valerie notes a shift from lower zone training back to higher intensity and intervals [05:01] Travis Mannion Foundation 9/11 Run Event - Coach Valerie describes a recent event where participants intentionally made running more challenging [07:56] Observations on Runner Effort and Struggle - There’s a difference between front-of-pack runners and those struggling. We need to encourage runners without adding pressure [09:30] The Appeal of Running Despite Difficulty - Coach Valerie explains to non-runners why people continue to run despite the challenge. There’s a sense of accomplishment and desire for improvement [10:34] RunRX Method and Reducing Unnecessary Struggle - The coaches chat about the concept of "unloading" unnecessary tension and effort in running. There’s a stark contrast between purposeful training discomfort and unnecessary struggle [12:12] Reframing Running Difficulty - Running can be cardiovascularly challenging without being physically painful. Running efficiently can be as enjoyable as dancing [14:08] Closing Thoughts - Efficient movement can make running enjoyable, even in challenging conditions. We’d love to have you work with us to see for yourself that running can be fun and pain free. 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/ -- 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
Uncover how the Pose Method simplifies running technique, challenging traditions to improve your performance. Timestamps of big takeaways [00:49] Introduction to the Skip Drill Coach Valerie introduces the concept of a skip drill and its purpose in running training. [01:59] Purpose of Running Drills Why runners do drills: to feel proper running form, build strength, and improve muscle-tendon elasticity [03:32] Elasticity in Running Springiness and muscle elasticity is critical for running. It’s a lot like the natural motion of skipping [03:58] Pose Method Approach to Drills Coach Valerie discusses how the Pose Method uses traditional track and field drills but teaches them with specific intent [04:40] Pose Method's Unique Approach to Drills The Pose Method is different from traditional track and field approaches [07:09] Focus on Pulling Action Focusing solely on pulling your foot up from the ground in running, rather than worrying about specific muscle groups is important to run pain free [08:04] Common Mistakes in Running Form Coach Valerie addresses common running issues like knee pain and the importance of proper muscle activation [10:08] Personal Experience with Pose Method Coach Valerie shares her personal journey of learning the Pose Method [13:17] Simplifying Running Technique The Pose Method simplifies running technique by focusing on fewer, more essential elements [14:24] Comparison with Other Sports Other sports incorporate running drills, contrasting with the typical approach in endurance running [16:47] Lack of Standardized Running Form Coach Caroline highlights the absence of a universally accepted standard for running form [17:11] Importance of Movement Standards Coach Valerie draws parallels with other sports (like CrossFit) that have clear standards for movements. There’s a serious need for similar standards in running [20:25] Mindset in Seeking New Techniques Coach Caroline addresses the mental aspects of why runners might look for new drills or techniques, encouraging self-reflection on motivation and goals [21:05] Reach Out with Questions! We’d love to answer questions and give more helpful info, so please reach out if you want to learn more about running pain free! 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/ -- 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