The RunRX Podcast Coach Valerie & Coach Caroline

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 Adult
Adults tend to think they're doing movements correctly based on their own perception. Coaches need to ensure runners are actually doing the movements properly when they return.
[03:56] Holding Your Line - Alignment and Posture
Many returning runners struggle with maintaining proper alignment and posture. Issues often stem from muscular imbalances, such as between glutes, hip flexors and lower back.
[04:54] Body Weight Affects Running Form
Proper posture is crucial for balancing body weight while running. Runners can end up chasing their own body weight if posture is off.
[06:04] Gender Differences in Posture Issues
Women tend to lean backwards in their posture, while men tend to lean forward. These issues often arise from daily habits like working at a computer.
[09:48] Connecting the Body from Toe to Shoulder
The body is interconnected - tension in the big toe can affect the shoulder and arch. Standing with your knees locked can negatively impact joints and your running form.
[11:59] Customizing Coaching Within the Program Structure
Our coaching program is customized to each runner's needs through check-ins and feedback. We provide specific advice and exercises based on each runner's form and issues, while still maintaining the overall program structure.
[13:49] We’d Love for You to Join RunRX
Our coaching calls are all recorded and you can listen later. Then, you can come back to them and listen again. We will meet you where you are, and help you run pain free. We hope you will join us!
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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

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 Injuries
Coach Valerie explains the difference between osteoarthritis (a condition) and compartment syndrome (an injury caused by inefficient movement).
[02:23] Pose Method of Running
Coach Valerie discusses the Pose method of running, which reduces stress on the knees by 53% and is used by the US military to prevent running injuries.
[05:39] Helping Runners with Conditions
Coach Valerie, who has osteoarthritis herself, emphasizes the importance of working on mobility and range of motion to keep moving better, even with a condition like arthritis.
[06:24] Analyzing and Improving Running Form
Coach Valerie analyzes a runner's gait and identifies areas for improvement, such as reducing ground contact time to minimize impact on the knees.
[09:15] Relearning Movement Patterns
For those with injuries, RunRX recommends starting with static drills to relearn proper movement patterns before returning to running.
[14:53] The Process of Changing Running Form
Changing running form is a gradual process that involves both physical and mental adjustments, typically taking 2-3 months of consistent practice.
[15:24] Adapting to New Movement Patterns
Coach Valerie discusses the initial awkwardness and stubbornness runners may feel when learning new movement patterns, as they have to change their perception of a familiar action.
[19:02] The RunRX Method
While the RunRX method is based on the Pose method, it incorporates her own coaching style, cues, and strength training programs.
[22:07] Coach Valerie's Experience with the Pose Method
Coach Valerie shares her personal history with the Pose method, which she discovered in 1999 and has been teaching and evolving ever since.
[26:04] Helping Runners Achieve Pain-Free Running
The coaches emphasize their commitment to helping runners achieve pain-free running, as long as the runners are willing to put in the practice and be coachable.
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
“Running skill development can reduce impact on knees by up to 50% (Arendse, 2004) and running technique is an important component of running economy and performance (Folland, 2017).” From Pose Method
2017 study - https://pubmed.ncbi.nlm.nih.gov/28263283/
2004 study - https://pubmed.ncbi.nlm.nih.gov/14767250/
-- https://www.runrx.fit/
-- FREE 30 day reboot on YouTube by RunRX https://www.youtube.com/playlist?list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re
-- Have questions? Email us at support@runrx.fit

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 of running form
- The coaches discuss their experiences trying different nutrition approaches like carbo-loading, paleo, and keto for running performance rather than weight loss
- Coach Caroline shares how different runners have varying results with pre-run foods
[05:47] Testing What Works for You
- The coaches advise testing and retesting to see what nutrition approach works best for each runner
- Most people have enough stored energy for runs under a half marathon without extra fueling
- Loading up on hydration, protein or carbs right before running often leads to problems
[08:47] Changes in Sports Nutrition Knowledge
- Coach Valerie reflects on the evolution of exercise physiology and sports nutrition understanding since the 1990s
- The coaches discuss the introduction of engineered sports nutrition products like the PowerBar and share a professor’s recommendation to eat Snickers instead for a more balanced fuel source
[11:32] Fueling Differences Between Road and Trail Running
- Coach Caroline shares her experience with different fueling options and the needs in trail running vs road running
- Coach Valerie shares her experience testing a fat-adapted low-carb approach vs. a high-carb approach during a 50k trail race
[16:34] Wrapping Up with Our Key Takeaways
- Finding the foods that make you feel your best while running and being consistent with them in training and racing is key
- The coaches can provide guidance on fueling, hydration and weight management as part of the holistic RunRx coaching approach, but we do not prescribe specific diets
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

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 joints through their range of motion
- Examples include seated hip openers, opposite hand to opposite leg, and arm circles
- Static stretching involves holding stretches
- A mix of dynamic and static stretching can be used depending on whether it's before or after a run
- Consistency and hitting all major muscle groups is key
[05:30] Upper Body Tension and Lower Body Pain
- Many runners focus on stretching the area of pain, like the calves, but the source may be elsewhere
- Tightness in the shoulders can affect alignment and cause issues in the calves and feet
- Proper alignment involves ears over shoulders, over hips, over lifted ankle
- Relaxing the shoulders and maintaining balance can alleviate calf pain
[08:15] A Holistic Approach is Important
- Coach Valerie talks about a time when she got really bad shin splints and the evolution of treatment from ice to stretching, strengthening, and skill work
- A coach and community can help identify root causes of pain and provide tools for long-term progress
[11:26] The Effects of Proper Alignment
- The principles taught for running can improve standing, sitting, and walking posture
- RunRX offers a holistic "prescription" for pain-free running through their membership and annual clinic
- There are multiple ways to work with RunRX and see improvement in running
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 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 change has been working well, with people staying for multiple months. They understand it takes time to learn
[03:20] Benefits of Going Back to Basics with New Members
- New and experienced members learn together in Zoom calls
- Returning to fundamentals helps experienced runners gain new insights
- Learning a new movement connects brain cells and requires ongoing practice, not just a one-time lesson
[08:21] The RunRX Coaching Approach
- Many members have never had a running coach before
- The program provides skill work, strength training, self-care, and a supportive community
- Coaches provide feedback, corrections, and accountability through check-ins, Facebook, email, and Zoom
[13:40] Upcoming RunRX clinic in June 2024
- The intensive 2-day clinic allows for hands-on learning and repetition
- Participants practice efficient running form, self-care, and strength exercises
- Live gait analysis lets runners see their improvement and that of others
- The clinic is beneficial for both new and existing members
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

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 takeaways
Components 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 training plan based on the runner's goals.
[02:46] Coach Valerie explains that the duration depends on the runner's starting point and provides examples for 5K, 10K, half marathon, and marathon plans.
Building Endurance
[04:21] Coach Caroline asks about the variance in the time ranges provided in the training plans.
[05:28] Coach Valerie explains that the focus should be on practicing the correct movement rather than the duration, and this approach helps build endurance.
Run-Walk Intervals
[07:57] Mixing up run-walk intervals helps your mind avoid anticipating breaks.
[08:50] It's okay to take breaks and not to beat yourself up if you need to walk during a run.
Breathing While Running
[09:57] Coach Valerie mentions the "up 2 3" method, which incorporates breathing into the running rhythm.
[10:42] She shares a meme that emphasizes the importance of practicing running rather than practicing breathing.
Up 2 3 Method and Counting Pulls
[11:55] Coach Caroline explains how she uses the "up 2 3" method and counts pulls to refocus her mind during challenging runs.
Free Training Plan
[13:35] Visit the RunRX website or social media channels to access a free training plan. Whether you’re a beginner, returning to running, or recovering from an injury - we can help.
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