Episode notes

In this episode, we will talk about the difference between treadmill running, road running, and trail running. Is there a difference? Tune in now and find out!

Timestamps of big takeaways

Running is Running

[00:55] Once you change your thoughts on running, how you describe yourself as a runner will change. You can say that you run on trails, treadmills, roads, on the hills, etc. Running itself is still running regardless of where you do it.

The Difference Between Running on Different Terrains

[01:44] Regardless of the terrain, you want to be in the Running Pose. The fall element changes for everybody because we all need to hold our posture, but the running pose itself remains the same in any running situation. The only action you have is pulling your foot up from whatever surface you're on.

Controlled Action

[05:16] When you're pulling in place, you are doing a controlled action. When you're standing in place, you are actively pulling your foot up using your hamstring. However, when your body falls forward, and your weight travels forward, you're only pulling 2% of your body weight and only using 10% active muscle contraction.

The Falling Aspect of Running

[06:21] For most people, running is already hard. You have to deal with your breathing, your body weight, balancing, and then there’s the muscular efforts in your legs. You're using your musculoskeletal system as well, and actively working the body. When you're running on a very soft trail, or mud or sand, you are getting some fall because you're traveling. The more squishy the ground is, the more the foot will sink. When you sink into the ground, you have to work a little harder to get that foot back up, rather than just falling.

[07:58] You can use gravity to your advantage, anyone. The more you understand that and simply pull your foot just enough to break contact with the ground, the more you will release your body from a lot of work.

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

-- Join the membership: https://runrx.fit/join-runrxstrong/

-- https://www.runrx.fit/

-- Have questions? Email us at [email protected]

Hide

Episode notes

What is the 180 cadence, and how can you maintain it? Tune in to learn the basics of what you need to know!

Timestamps of big takeaways

Getting to a 180 Cadence

[0:57] Coach Valerie says that most runners have an average cadence of about 160 to 165. She says that it's because you're pushing, reaching, or both. It's inefficiency in movement. What you want is to get your cadence closer to 180.

The 180 is a natural response to running. When you start to let your body fall forward, and your foot starts to pull, 180 is almost a baseline.

Is the 180 Cadence the Ultimate Goal for Runners?

[03:15] Most people average 165. If you try to just do 165 to 180 and you've never done that before, your legs will get tired and strained. You're using muscular effort, especially because you've not yet practiced falling. You're just starting to pull. It's a much better idea to do it as a drill to get yourself used to it. Just working on the cadence and the elasticity practice is a good idea. Let the body adjust to the cadence and practice the falling aspect. Your feet need to feel like they're keeping up with you rather than you feel like you're using your feet to travel.

Stop and Reset

[06:48] You might not be able to maintain the 180 in the beginning. When your body is telling you that it can’t go any longer, stop and reset. The more you allow yourself to stop, reset, and restart in your run, the more likely you are to help train your body to move correctly.

[11:31] When you get comfortable using gravity to fall and have the strength and the muscle elasticity to maintain that 180, you'll get there quickly, but give yourself time. Remember, Rome wasn’t built in a day.

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

-- Join the membership: https://runrx.fit/join-runrxstrong/

-- https://www.runrx.fit/

-- Have questions? Email us at [email protected]

Episode notes

What distinguishes runners from other athletes who do not run? Have you ever wondered if they'd have different stamina or if they'd do the same thing? Tune in now as coaches Valerie and Caroline discuss what factors play a part in running and what steps you can take to improve your running ability.

Timestamps of big takeaways

[01:05] You've undoubtedly run a lot if you're playing a game like soccer, football, or any sport.

The Misconception

[02:37] There is a widespread misconception that endurance running is distinct from sports running and sprinting and that the two are classified separately. As a result, soccer players, football players, and even volleyball players engage in plyometrics and quick-footed workouts. So they're learning, which is terrific, but they're also learning to pull their feet, these quick feet, which makes them feel that they should change their running style when they're supposed to run distance.

[03:29] During the push, endurance athletes are encouraged to run with the region, emphasizing reach. They are also not introduced to running drills, which are utilized in all sports, because there is no widely accepted way of running. Maybe they'll tell people to do some Striders, as they're called in endurance running. They place a greater focus on good running techniques, including stretching.

Non-running Athletes

[04:21] Non-running athletes can be coached in two ways: Begin by instructing them on proper running technique. The endurance athlete is primarily a reacher because their sprinters, football players, and soccer players all have hamstring issues. They do both at times, but their primary focus is on reaching.

[05:12] They're most likely dropping towards the ball's direction across the field. However, there is still a lot of pushing going on. So, first and foremost, we must educate him on the distinction between pushing and pulling. We'll start with short distances so that running will be pretty stilted at first. We increased his interval time once he developed that tugging sensation, and, of course, he already had a fall but was using it selectively, such as while running downfield.

[06:00] In the next episode, we’ll talk about the best drill.

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 mentioned in episode

-- Join the membership: https://runrx.fit/join-runrxstrong/

-- https://www.runrx.fit/

-- Have questions? Email us at [email protected]

Could elite runners like Kipchoge really be falling, not leaning, when they run? Tune in and find out!

Timestamps of big takeaways

[00:22] Opening With a Flub

Coach Caroline hilariously fumbles the question, mixing up "running and leaning" with "falling and leaning" - but don't worry, Coach Valerie's got her back!

[00:39] Falling or Running? It’s Both!

Learn why running can be described as "free falling" and how this mindset makes running more enjoyable. We also discuss the fundamental difference between falling and leaning.

[01:15] The Three Elements: Pose, Fall, Pull

When you're in the running pose, you're balanced, then fall out of balance, and pull your foot to regain balance.

[02:58] Breaking Your Balance Habits

It feels unnatural at first - you spend all day resisting falling, so intentionally getting out of balance for running requires a mental shift.

[03:54] The Role of Your Head Position

Your head is the heaviest part of your body. So, keeping your ears, shoulders, and hips in line is critical. The fall happens from your center of mass.

[05:31] Impact and Injuries

Speed and distance often trigger injuries — it's all about balance. When you're out of balance, you spend too much time on the ground, increasing impact.

[07:14] The Ball on Table Analogy

Picture your body as a ball on a tilted table — you don't need to bend forward or back, just stay aligned and let gravity do the work at any speed you choose.

[08:54] The Science of Fall Angles

We discuss the fascinating range of fall angles: from Usain Bolt's 21 degrees to Kipchoge's 18.4 degrees for marathon pace.

[10:26] Measuring Your Progress

A gait analysis can reveal your current fall angle and ground contact time, helping you track improvements in your running technique over time.

[11:50] Membership and Pricing Details

Here we break down the value of RunRX membership. Wanna run pain free? Join us!

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 [email protected]

-- Subscribe to Our YouTube Channel: https://www.youtube.com/@RunRX

RunRX's unique practice approach to running form might feel like "too much" for some runners. But could it transform your running efficiency and prevent injuries? Tune in and find out!

Timestamps of big takeaways

[00:22] What Makes RunRX Different?

Most runners have never actually worked on their running technique. While you might be familiar with stretches and strength exercises, at RunRX we focus on transforming how you actually run.

[02:41] Just 5-Minutes? YES!

Each practice segment is just 5 minutes or less. Everything can be done inside your house - no running required for practice. It's about quality, focused time rather than lengthy sessions.

[04:32] Understanding the Running Pose

Just like yoga has specific poses, we teach you the running pose. Through your initial gait analysis, we show you your current running form and help make it more efficient.

[05:15] Practice Your New Form

We recommend taking your new running form out for 10-30 minute practice sessions. Run a little, stop and reset, do drills.

[06:04] Real Success Story

We share an inspiring story about a collegiate athlete who previously broke her leg from running. Learn what one hour of practice with our technique did for her.

[09:34] Breaking the Disconnect

Many runners are disconnected from their movement, relying heavily on music, watches, and gadgets. At RunRX, we teach you to reconnect with your body's natural running blueprint.

[10:11] Running vs Gym Training

You wouldn't start heavy deadlifts without proper instruction, so why do that with running? There’s proper form instruction in running — just like any other athletic movement.

[11:23] The Reality of Recreational Running

A recent study showed that while elite marathoners are getting faster, recreational runners aren't improving. Why? Most recreational runners aren't receiving proper running instruction or doing targeted drills.

[12:12] Join Our Community

Tune in here to learn about our flexible membership options and how you can get started with 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 [email protected]

-- Subscribe to Our YouTube Channel: https://www.youtube.com/@RunRX

Can the words you use and think while running dramatically transform your technique and prevent injuries? Spoiler alert - YES! Tune in and learn more!

Timestamps of big takeaways

[00:22] The Return of Shin Splints

We dive into a story about a long-time member who encountered shin splints, leading to some eye-opening revelations about running form and technique.

[01:16] Words Create Intent

Coach Valerie shares her experience learning from Dr. Romanov, creator of The Pose Method.

She shares why the language we use while running actually shapes our movement patterns.

[02:46] The Problem with "Reaching"

Trying to "reach" forward while running - a common mistake we see in magazine photos - can lead to injury and inefficient form.

[04:00] Understanding Your Running "Job"

The single most important job you have while running is pulling your foot up from the ground. This simple focus can revolutionize your running technique.

[04:32] Rethinking "Strides"

Adding "strides" to your training might be causing more harm than good.

[05:35] The Impact of Speed Work

Traditional speed work can increase ground reaction force and lead to injuries in your shins, knees, hips, and lower back. There’s a better approach to running faster.

[08:03] The Mental Model of Running

Coach Caroline breaks down the fascinating connection between your thoughts, feelings, and actions while running, revealing how your mental approach directly affects your physical results.

[11:00] The Simplicity of POSE-Fall-Pull

Running technique doesn't have to be complicated. Three simple elements - pose, fall, and pull - can transform your running when applied correctly.

[13:27] The Power of Positive Running Words

Tune in here for a practical exercise in how changing your running vocabulary from words like "land" and "push" to "light" and "pull" can immediately impact your running experience.

[14:24] Beyond the Data

Most runners get caught up thinking about pace and distance instead of focusing on the quality of their movement. Shifting this mindset can transform your running experience.

[16:04] Success Stories

We close things out with inspiring stories from our community members who've transformed their running through proper technique, including one runner who went from injury to winning her age group in a 5K.

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 [email protected]

-- Subscribe to Our YouTube Channel: https://www.youtube.com/@RunRX

Want to know a secret to becoming a stronger, more efficient runner? Tune into this episode now!

Timestamps of big takeaways

[00:38] The Origins of the Galloway Method

We take you back 25 years when the running community was much smaller.

Coach Valerie shares her first encounter with Jeff Galloway's revolutionary run-walk method. In many ways, this approach changed the marathon training landscape.

[01:25] Ultrarunning Success Story

Here’s an amazing example of the Galloway method's versatility: A woman who completed a 100-mile ultramarathon using the one-minute-run, one-minute-walk approach.

[03:07] The Magic of 30-Second Breaks

Did you know there's a "magic number" for walk breaks?

30-second breaks can effectively rest your body and heart. This method even helped save Galloway's life during his own heart condition.

[04:39] The RunRX Reset Approach

Instead of just stopping to walk, tune in here to learn about our unique "reset" approach that helps you get back into proper running form.

[07:03] Understanding Movement Patterns

Walking and running are completely different movements, and it's crucial to understand both.

Learn how proper "pulling" action applies to both activities and why this knowledge is essential for your running experience.

[09:35] Everyday Movement Mindfulness

Coach Caroline shares a personal example of applying running principles to daily life, describing how she practices proper form even during a simple 100-meter walk to get the mail.

[10:20] The "Dead Butt" Phenomenon

What’s a dead butt? It’s an issue of inactive glutes from sitting too much. The good news is you can activate your glutes properly for better running performance.

[12:43] Practical Movement Integration

Incorporating simple exercises like glute walks and pulling actions into your daily routine can significantly improve your running.

Whether walking or running, maintaining proper form through chest positioning and knee bending can enhance your overall movement quality.

[13:15] Connect With Us

Follow us at RunRX.fit and on Facebook, Instagram and YouTube. And, reach out to us in the links below to learn how to get your questions answered in future episodes.

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 [email protected]

-- Subscribe to Our YouTube Channel: https://www.youtube.com/@RunRX

If you have a marathon coming up, you need this episode. Tune in now for some real talk about how to prepare. We’ll also bust a big myth about how long you should be running each day before race day.

Timestamps of big takeaways

[00:22] Today we’re diving deeper into marathon training and the mental aspects behind it

[00:48] Quite a few people in our membership right now are training for marathons, and spoiler alert: running more miles before the race isn’t what you need to improve your time

[01:56] You have to learn the movement of running before you can run a marathon without injury

[02:44] Your bones and muscles take time to recover, so breaking down isn’t going to help you run any faster or any further

[04:38] Running is a high impact activity, and your body will break down while doing it

[06:15] Even elite runners won’t train longer than about 2 hours at a time, and they don’t run daily

[06:50] You have to build a foundation for your run if you want to do it without injury

[07:20] Stopping your run at the 2-hour mark surprises many of the people in our membership

[08:26] Coach Valerie explains that if in 2 hours you’re only able to run 10 miles, she would suggest a half marathon, not a marathon

[09:00] Coach Valerie shares about a guy she trained to run marathons at 75 years of age

[10:05] You need to ask yourself if you are prepared to run a marathon - can you handle it?

[12:08] You have to be able to run 2 hours if you hope to finish a full marathon

[13:10] Runners should also consider external elements like hydration, what they will be eating, the weather - all of those things matter

[14:45] Coach Valerie talks about the first marathon she’d ever run

[15:52] Coach Caroline gives solid advice about how not to be bummed out post-marathon

[17:01] Let this episode be your reminder that if don’t know how to run, you shouldn’t be thinking about running a marathon - when you know the proper running form, it becomes easier and more enjoyable

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 [email protected]

-- Subscribe to Our YouTube Channel: https://www.youtube.com/@RunRX

With all the marathons coming up, you might be thinking about how to train for one. Our methods might surprise you. Tune in to learn how RunRX views training for a marathon.

Timestamps of big takeaways

[00:22] ‘Tis the season of marathons!

[01:48] Training for a marathon is a lot like a rehearsal before the big show

[02:46] Coach Valerie discusses training and how every conversation becomes about a marathon, and we stop paying attention to the quality of the runs leading up to it

[03:32] Too many runners’ thoughts are consumed by the miles - getting in more miles

[04:21] You should be testing out shoes and goo, and the route, etc…

[04:57] If you’re only focused on the miles, you’re not focused on the movement of running correctly

[06:13] At RunRX, we teach you how to actually run - so you can handle running

[06:50] After you learn how to run, you can focus on other things like getting through your race

[07:46] The first step in getting marathon ready is learning the pose method and how to fall

[09:11] When we say you need to learn how to run, we’re really saying learn the proper techniques of pose, fall, pull

[09:44] Coach Valerie explains how she helped prepare someone to run the Chicago Marathon

[11:49] When you first learn to fall, it might not feel natural

[12:54] You need to get comfortable with holding the rhythm of running for two hours

[13:52] You can go wrong in training - from weather to hydration - things can go wrong

[14:37] It’s a good idea to train in the conditions and terrain you will face on race day

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/

What makes RunRX different? Our focus on movement efficiency helps every runner improve, regardless of their speed or experience.

Timestamps of big takeaways

[00:22] The Reality of Marathon Paces

The average marathon pace is 10+ minutes per mile across major marathons worldwide.

RunRX helps runners become more efficient regardless of their starting pace.

[01:48] Coach Valerie's Marathon Journey

Coach Valerie shares her evolution from a novice marathoner with a simple Timex watch to understanding the difference between "just finishing" and truly racing.

[05:09] From 8:30 to 6:30 Pace

Listen to Coach Valerie’s personal transformation story. Proper training helped her drop from an 8:30 to a 6:30 pace.

But, she also discovered marathon distance wasn't her sweet spot.

[06:12] Understanding Different Runner Goals

The RunRX method can adapt to different runner goals - whether you're aiming to just finish or looking to race competitively.

[07:32] Beyond the Training Plan

RunRX isn't just about following a plan - it's about how you feel during your runs and making your movement more efficient, regardless of your pace.

[09:18] The Form Coach Difference

Running form is about understanding the standard of movement - just like we have standards for weightlifting movements.

[11:50] The Science Behind RunRX

Our focus is on natural elements like muscle elasticity and gravity that apply to every runner, regardless of size, age, or ability.

[13:18] The "Plug-In" Coaching Approach

Believe it or not, RunRX can complement your existing training program or coach by focusing specifically on form and efficiency.

[15:30] The "One Thing" Myth

There isn't a magic "one thing" that fixes running form. Sorry. But here you will find out what you can expect in your first few weeks of form training.

[16:12] The Three-Week Learning Curve

Tune in here for a candid look at what new runners can expect in their first three weeks with RunRX: from initial excitement, through feeling strange, to reaching that "weird place" where transformation begins.

[17:14] Your Invitation to Join

We invite you to try RunRX! Get a gait analysis and four weeks of guided learning to transform your running efficiency. We can’t wait for you to join us!

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 [email protected]

-- Subscribe to Our YouTube Channel: https://www.youtube.com/@RunRX