The RunRX Podcast

by 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.

Podcast episodes

  • Challenges and Streaks

    Challenges and Streaks

    Discover how to turn your running streaks into powerful tools for progress, not obsession, and learn to balance your goals with real life. Timestamps of big takeaways [00:24] Introduction to the Topic Coach Caroline introduces the concept of streaks and challenges, using her personal experience with a mind training app. [02:01] The Downside of Streaks Coach Caroline discusses the potential negative impact of breaking a long streak. [03:17] Coach's Perspective on Challenges and Streaks Coach Valerie shares her thoughts on how to approach challenges and streaks as a coach. [04:06] Setting Attainable Goals Setting realistic and attainable goals for challenges is critical if you hope to be successful in achieving what you want. [05:25] Balancing Challenges with Real Life Coach Valerie talks about the need to balance challenge goals with real-life commitments. [07:24] Creating Meaningful Challenges Set challenges that are not just about streaks but about progress and performance. [09:11] When to Intervene as a Coach Coach Caroline asks about when a coach should step in if a challenge becomes unhealthy. [10:02] The Importance of Balance in Challenges Coach Valerie emphasizes the need for balance and measurable progress in challenges. [12:10] AMA Invitation We invite you to reach out with questions. We’d love to answer them in a future episode. And, we invite you to join RunRX to learn first hand how to run 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

  • Heart Rate in Summer

    Heart Rate in Summer

    As the temperatures outside rise, how does it impact your heart rate? Tune in as we share practical advice for runners training in hot conditions. Timestamps of big takeaways Introduction to Heart Rate Concerns [00:22] - Coach Caroline shares a personal experience with elevated heart rate while working in the heat. Heat's Impact on Heart Rate and Performance [00:02:08] - Discussion on how heat affects heart rate and performance, including the example of Olympic trials in Florida. Heart Rate Zones and Efficient Running [00:04:06] - Coach Valerie explains how learning efficient running techniques can initially lead to higher heart rates. Overcoming Fear of Higher Heart Rates [00:06:25] - The importance of allowing yourself to experience higher heart rates for improved performance. Heat Training and Race Preparation [00:09:34] - Discussion on whether to train in heat for races that will occur in hot conditions. Personal Experience with Heat's Impact [00:11:16] - Coach Valerie shares her experience of running at different times of day and the impact on heart rate. 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

  • Do We Work with Old Dogs?

    Do We Work with Old Dogs?

    Let’s talk about older athletes. Can you teach an older athlete how to run pain free? Tune in for our candid chat! Timestamps of big takeaways Let’s Chat About Working with Older Runners [00:22] - Coach Caroline introduces the topic of working with runners that are over 60 years old. The Importance of Warm-up and Self-care for Older Athletes [01:37] - Older athletes need more warm-up and self-care. Benefits of Muscle Elasticity for Older Runners [03:21] - Elasticity can help reduce joint pain in older runners. Success Story of an Older Runner [04:11] - Here we chat about a runner in his sixties with severe arthritis who improved his running through the RunRX program. Openness to Learning in Older Runners [05:32] - Older runners are often more open to learning new techniques. Take a lesson from this younger athletes! Success Story of an 85-year-old Runner [06:02] - Coach Valerie shares a story about an 85-year-old runner achieving a sub-10-minute mile. Addressing Skepticism About Learning to Run [08:13] - Here we chat about how to approach runners who are skeptical about needing to learn proper running technique. Efficiency and Injury Prevention in Running [09:22] - Coach Valerie explains the focus on efficiency and injury prevention in the RunRX teaching method. Success Story from a Recent Clinic [0:11] - We share a story about an older runner who rediscovered the joy of running without knee pain. 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

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

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

    Hot take! Regular chiropractic or massage appointments aren't enough to replace daily self-care. Tune in and find out why. Timestamps of big takeaways Let’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 self-care work. Challenges with Patient Compliance [02:10] - Here we chat about a physical therapist's study on patient memory and compliance with at-home exercises. [03:14] - Coach Valerie shares her personal experience with chiropractic care and discusses how people often rely on adjustments without addressing underlying issues. The Role of Chiropractic and Physical Therapy [03:54] - Coach Valerie explains the ideal use of chiropractic and physical therapy as preventative and maintenance tools rather than recurring problem-solvers. [04:47] - Coach Valerie had a good working relationship with physical therapists and chiropractors for a while, and it afforded her a great opportunity to learn from them. Addressing Root Causes of Pain [06:20] - Many issues stem from posture and movement patterns rather than just isolated injuries. The Importance of Understanding Running Mechanics [09:01] - Physical therapists can benefit from understanding running mechanics, particularly the Pose Method. [09:31] - Healthcare providers could better help runners by analyzing their running pose rather than just focusing on the area of pain. Misconceptions About Strength and Muscle Activation [10:06] - There are a lot of misconceptions about muscle weakness and activation. That’s why the proper movement patterns are so important. [10:59] - The RunRX approach addresses things like “weak hamstrings” differently than traditional approaches, and that’s how we help people run pain free. Join RunRX! [12:00] - Tune in here for information on how listeners can join the RunRX membership and work with Coach Valerie. 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

  • Are You Fit Enough for Pickleball?

    Are You Fit Enough for Pickleball?

    This episode can help you improve both your Pickleball and running game. Tune in and learn more! Timestamps of big takeaways [00:22] Introduction Coach Caroline introduces the topic of Pickleball and what happens when you take a break from exercising [01:04] The Importance of Side-to-Side Movement Coach 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 and to avoid muscle fatigue. [03:39] Fitness vs. Muscle Fatigue Coach Valerie explains that muscle fatigue is not necessarily related to fitness level, but rather to the specific movements one performs regularly. She gives an example of hiking in Utah and feeling different muscles being activated due to the change in activity and altitude. [05:10] Identifying the Source of Soreness or Pain Instead of just blaming running, when runners experience soreness or pain, Coach Valerie asks for a video and inquires about other activities that may be causing the discomfort. [06:39] The Difference Between Soreness and Injury Coach Valerie discusses the soreness that often occurs after attending a running clinic where participants learn new movements and techniques. It’s important to distinguish between soreness and injury. Stretches and warm-up exercises may also help you recover from soreness. [09:52] The Value of Online Resources Providing online resources, such as videos is important to help runners remember the techniques and advice given during clinics and to address common concerns like calf soreness. That’s why working with us is so valuable. We give you everything you need to run 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