Short episode summary Join Coaches Valerie and Caroline as they emphasize the significance of self-care and recovery in running. Discover the benefits of incorporating self-care, injury prevention, and better recovery, and learn about their immersive program for pain-free running!   Timestamps of big takeaways The Temptation to Neglect Self-Care [00:21] Runners often seek an easy way to log miles without committing to strength training and recovery. But, we can’t stress enough the importance of self-care in preventing injuries and enhancing the overall running experience.  [01:00] Self-care is essential for runners' overall well-being and improved performance. It contributes to stress release and enhances the running journey.  Prioritizing Self-Care [01:22] There’s a misconception that self-care takes too much time, but runners should dedicate even just five minutes to recovery after each run. Consistent self-care is better than dealing with injuries later.  [02:36] Even when Coach Valerie was teaching aerobics, there was a warm up. Warming up is an act of self care.  [03:17] There are a lot of gadgets, rollers, tune up balls, etc…The problem is most runners only think about buying them when they are injured. You should buy them and use them before you ever need them.  [05:01] Let’s say you’re going to run an hour. You should commit to at least ten minutes of self care.  [05:19] Coach Valerie explains the reason she believes in doing the warm ups, the self care and recovery is because she has had all the injuries in the past.  [06:34] Your self care doesn’t have to be a lot of time. It can be in little bits. The Immersion with RunRx [06:53] The RunRX Immersion program is an eight week course where you literally learn how to run pain free. Over the eight weeks you also learn a lot about self care, strength training, and recovery.  [07:46] Coach Valerie talks about when she got started as a running coach. The goal was to run so many miles, or doing hills, etc… But, when that was the focus, she saw a lot of injuries. That’s why she sought out a standard of movement that could enhance training with less injuries. [08:58] It’s easier to teach the proper way to move than it is to explain how to heal an injury. Moving correctly and using the knowledge taught in the RunRX immersion can help you prevent and even heal running injuries.  [10:12] The practice sessions in the beginning of the immersion are intended to be at least five minutes or up to 30 minutes. And, you should practice because when you’re learning, you need the repetition that much more.  [11:03] There’s a reason it’s an eight week course - it helps build the habit of the proper standard of movement, and implementing self care into your runs.  [12:02] You can change your life in one day, but you must reinforce it and build it into a habit.  [12:40] Coach Caroline explains everything members get in the immersion program.  [14:01] Coach Valerie addresses the fact that she can’t be with you the whole time you're running. However, with the gait analysis and correcting your standard of movement, she doesn’t have to be! You can keep practicing and working on getting it right.  [14:42] Admittedly, it only takes five minutes to learn the proper movement, but the course is about more than just learning it. It’s about implementing the habits, the self care, the repetition of doing the movements correctly. And, it’s about accountability to build the habits.  [16:02] Coach Caroline shares about working out with Coach Valerie weekly. Coach Caroline had a pain, and Coach Valerie helped her work through it by teaching her how to do a movement correctly. A simple tweak and being shown the right way to move helped Coach Caroline eliminate the pain.  [17:41] You can start working with Coach Valerie with just a smartphone these days. You don’t even have to show up to an in person clinic!  [18:49] If you’re i