In this episode of the RunRX Podcast, Coach Caroline breaks down the membership, why it’s so limited, and the kind of success waiting for you when you join us.

Timestamps of big takeaways

Keeping It Small

[0:35] We intentionally limit the number of people that can join so we can give focused attention to each member. The enrollment period only opens once every three months.

[1:23] Everyone who joins gets access to Coach Valerie albeit through group coaching, but it’s intimate enough that members enjoy everything they need to become better runners.

Your Success is Up to You

[2:22] RunRX can give you all the tools, exercises, drills, and guidance on what to do, but you must do your part as a member to succeed yourself. You’ll quickly see that there are no secrets and that we arm you with everything you need to do to run pain-free. But we can’t run for you.

[4:56] Both Coach Valerie and Coach Caroline can guide you through training and advising your mindset and technique. But it is up to you to apply the training and knowledge to yourself, and your running practice.

You CAN Succeed

[6:10] Success isn’t up to us, but we believe in you, and you can succeed. Show up to the training, discipline yourself, and success will follow.

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Links mentioned in episode

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

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

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

In the most recent Tough Love Tuesday, Coach Caroline gave a truth smackdown that as runners, we ARE athletes. Today, Coaches Valerie and Caroline expand on this. Do you have what it takes to win a marathon or even get started on this path?

Timestamps of big takeaways

Mindset

[00:32] You don’t have to be an “elite” athlete to train for runs. It’s not really the right attitude to think only elite runners do those kinds of things.

[01:15] Many of us start running as leisure runners, age group runners, or runners who want to finish, not to win. No prior experience is required to enter a race, and there are no prerequisites. So, while most of us start running by joining a running group, just a few of us begin by following a running program.

[02:03] Elite runners and track and field athletes all receive coaching. In P.E. at school, you likely had a warmup, and if the coach didn’t guide you through it, he at least told you what to do. A warmup, some skill drills, probably some ability, and then a run.

[03:15] A big mistake runners make though, is to focus on the distance, and believe you only achieve your goals if you hit a certain distance.

Coaching Advantages

[04:32] Having a coach has a plethora of advantages and benefits. Coaches are going to consider things like who you are and your progress. Unlike a friend who will sympathize with you when you make an excuse, a coach will push you to be a better athlete.

[06:33] We can coach ourselves and think we know what is best, but the problem with self-coaching is it can lead to injury. Having a running coach will help you with proper technique and warmups that will benefit you in the long run and will help keep your injuries at bay.

[09:46] We only seem to take care of ourselves when it hurts. We’ll roll the foam roller around and stretch. If we change our thought process to “mentally and physically prepare for running,” the way we think about running changes dramatically. You’ll treat yourself so much better because you’ll start thinking about muscle elasticity and proper posture, and you’ll be more willing to put in the exercises to achieve those goals.

You ARE an Athlete

[10:29] If you are running and training as a runner, you are an athlete, no doubt about it. You must treat yourself well, and understand that running can be a lifelong sport. But to do well at it, you must take care of yourself.

[12:37] People who successfully complete a round in the membership find they enjoy their runs more. And, the truth is that the only way you’ll love a movement is if you improve your performance at it. If you can connect with yourself and your runs, you’ll have a much better and more enjoyable run.

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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 mentioned in episode

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

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

-- FREE 30-day reboot on YouTube by RunRX

Elite athletes exhibit unique traits, solid and admirable characteristics that help them succeed in their sport. But guess what, you don’t have to be elite to be an athlete. Tune in to learn more!

Timestamps of big takeaways

Being a Runner

[01:14] The vast majority of runners are just standing around in the crowds getting ready to get warmed up. If it's cold, maybe they're hopping up and down. But you always see those one or two elites or frontline runners that are running, and they're running the parking lot. They're doing their skips, or they're doing high knees, and butt kicks - but they're getting themselves warmed up for the race.

What Makes an Athlete an Athlete?

[02:58] What makes a person athletic is being physically superior to the average human. For example, being faster and better physically well-conditioned. It's in their DNA. What is in their thought process is that they respect the race they're about to run, and they respect their body. They take care to give their body enough time to warm up and to feel the elasticity to be ready to run.

First Mile Lies

[03:32] Most runners have always joked about the first mile lying to you. You go out, and it can either be great, and it lies to you because it was a great first mile, and then maybe the heat gets to you, or you ate something that upsets your stomach. And then you wind up feeling fantastic. Maybe you start getting into the groove of your run and what you thought was going to be a bad run becomes a good run.

Things to Remember

[04:49] Interestingly, a common theme is that strength/sports performance coaches generally like training more than they like playing their sport of choice. In training, the goal is to get athletes fit, strong, disciplined, and confident. But beyond this, the scope of a sports performance coach is the ability to deliver training.

[05:56] Bottom line - you ARE an athlete. And you should treat your training that way. We need to treat our running practice like an athlete does, and we need to exercise it, give it strength, and give our muscles, tendons, and bones reinforcement.

[07:01] Warm-up with strength training, exercise, self-care, fuel, and hydration. And then when you go to line up, if your friends don't want to warm up, just take that extra five to ten minutes to do it on your own anyway. You’re an athlete after all, and you must act like one.

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Links mentioned in episode

-- Want some free drills to train like an athlete? Check out our FREE 30-day reboot on YouTube by RunRX https://www.youtube.com/playlist?list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re

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

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

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

How effective is treadmill running vs. outside running? In this episode, Coach Valerie and Coach Caroline will discuss the difference between running on the treadmill and running outside and which one is best.

Timestamps of big takeaways

Treadmill vs. Outside Running

[00:52] Some running purists can’t stand the monotony of treadmill running. Others can’t find the motivation to pick up the pace without manual controls in front of them and love the accuracy of doing a structured workout indoors. Neither group is wrong. There is no right or wrong place to run - as long as you’re moving correctly.

Benefits

[03:50] While some people would prefer to not be on a treadmill there are some benefits to both treadmill and outdoor runs. For example, treadmills are going to be your best friend if you can’t get outside. Both modalities have pros and cons, and each can help you get stronger and faster, whether you’re looking to train for a race or get in a cardio workout.

How to Workout without Either Option

[05:00] When you cannot get on a treadmill and cannot get outside, you can still do indoor running skill and strength workouts. You can do drills and still get your heart rate up real quick.

Stop Running for a While

[8:39] Working on running and strengthening your legs with pulling and drills will make you a better runner.

30-Day Reboot

[09:15] If you are in a position where for whatever reason, you’re not near the treadmill, or you can’t get outside, and you can’t get your running in, you can go through the free 30 Day reboot. It features tons of drills, skills, self-care, and strength training workouts to help you get back on track without a loss of fitness.

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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 mentioned in episode

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

-- FREE 30-day reboot on YouTube by RunRX https://www.youtube.com/playlist?list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re

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

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

What are your motivations for running? As many runners as there are, the answers to that question are as varied. Everyone has a different purpose for running, and in this episode, Coach Caroline shares why you should be running.

Timestamps of big takeaways

Shifting Your Purpose for Running

[02:10] What if your goal in running wasn't to reduce weight or become in shape? Or not just checking something off your bucket list? What if it was instead to feel happy? What would it feel like if someone asks you how your run went? Does your immediate response change?

[03:08] What would running be like for you if the reason why you ran was for joy? To be able to come home and say your run was just joyous - how amazing would that be?

When Running Doesn’t Feel Like a Punishment

[03:42] The ability to let go is the one thing that prevents anyone from finding joy in running. Coach Caroline's goal as a coach is to see people progress to the point when running is no longer a punishment or something that must be done.

Feelings Precede Actions - Which Produce Results

[05:26] Our moods and feelings precede our actions, which produce results. So, if we want running to be pleasant, the actions would be easy and effortless. The feeling that precedes the movement must be one of letting go. Be willing to learn and grow, and each one will be a wonderful run. We challenge you this week to just enjoy your run.

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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 mentioned in episode

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

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

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

In this episode of the RunRX Podcast, Coaches Valerie and Caroline discuss the start of the racing season and how runners should prepare for the upcoming marathon or racing events.

Timestamps of big takeaways

Start of the Racing Season

[0:22] Coach Caroline mentioned a racing event recently in Fort Worth, Texas named the Cowtown Marathon. This event usually signifies the start of the racing season.

Gait Analysis

[2:14] Before training for a marathon, you must first check-in with your running technique. This helps you to know what areas you should improve on. This is why in the membership, they always start with gait analysis.

[2:35] Coach Caroline mentions that they cannot do ala carte gait analyses since once they figure out what’s wrong, they have to help you fix it. They check in with the members every week to see their progress in the membership.

[3:20] On her first gait analysis, Coach Valerie shares that it happened at a running shoe store.

It’s Not the Shoes

[5:00] There’s always been a saying that “the shoes help fix the run,” which Coaches Valerie and Caroline disagree with. They said that it wasn’t the shoes, but the way of running itself. However, it’s not bad to buy new shoes, especially if you’re not comfortable with your shoes.

Checking In with Your Body

[6:21] You need to have a relationship with yourself and your running.

[6:35] When she was still a fitness coach, Coach Valerie shared that she believed that she should be watching you the whole time while you train so she could correct you immediately. When she met Dr. Romanov, he taught her how to do the gait analysis.

[8:13] Coach Valerie said that you can see yourself improving by checking in with a coach or trainer. If there is someone who will guide and teach you, it’ll be easier to progress, and there’s a lower chance that you’ll go back to your old habits.

Buying New Shoes

[9:13] Again, it’s okay to buy new shoes, and having new shoes can motivate you to go out for a run. But, RunRX wants to make sure that you are running correctly.

Shoe Recommendations

[10:13] When buying shoes, you should check what they can do. You should be able to bend it, and it should have enough support that makes the ground comfortable. However, it shouldn’t have too much support up to the point that your foot can no longer feel the ground.

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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 mentioned in episode

-- Ask Me Anything series on Facebook https://www.facebook.com/runrxfit/

-- RunRX on Instagram https://www.instagram.com/runrx/

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

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

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

Does the negative weigh a lot more than positive for you? If many good things are happening in your life, and one negative thing tries to ruin it, do you latch on to the positive or the negative? In this episode of the RunRX Podcast, Coach Caroline discussed why it’s crucial not to invalidate the good things in your life and running.

Timestamps of big takeaways

Focusing on the Bad Things

[1:40] Coach Caroline explained that if five people say good things about what they do, there will always be that one person who says the bad thing—which sometimes happens on their Instagram or Facebook posts.

[2:05] Instead of forgiving the person who commented negatively, people will, more often than not, latch onto that negativity and mumble over it. You forget the good things that other people said because of one negative thing told by a total stranger.

Positive vs. Negative Running Perspective

[3:00] You will have countless months of excellent running and workouts showing great progress, but when you slip on the run, think of what might have affected that run. Is it a family problem? Have you eaten the wrong breakfast? Is there pain somewhere in your body? Or a bad mood? What made your run lousy and horrible?

[3:56] If that one bad thing affected your run, how long will it affect you? A month? Week? Or a year? The last thing you want to happen is that bad thing affecting your runs subsequently. Thus, stop giving your attention to it.

Untying the “Knot”

[5:33] If it’s a body problem, Coach Caroline shared how you can untie the “knots” in your muscle using a necklace visualization. You start massaging the knot, break it up to see the key knot, and eventually, the knot keeps getting smaller until it works itself out.

[6:14] If you think it’s a hip problem, Coach Caroline explained that this pain might have been rooted from somewhere else. Perhaps your running posture is bad when you run that day after a bad day at work, which would cascade into other parts of your body, which might have affected your hip.

Conclusion

[6:39] What do you do when something goes wrong? If one bad run affects your mood even with three good runs, the same is true in handling people’s opinions. Stop dwelling on it. Don’t let a single negative person affect you out of hundreds of good ones. Let yourself get past it, and you will feel a lot better.

Join and be part of the RunRX Academy: https://runrx.fit/

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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 mentioned in episode

-- Ask Me Anything series on Facebook https://www.facebook.com/runrxfit/

-- RunRX on Instagram https://www.instagram.com/runrx/

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

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

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

In this episode of the RunRX Podcast, we are going to talk about how you should come back to running if you were on a break. If you were ever sick, injured, or inactive for a very long time, then listen to this episode.

Timestamps of big takeaways

The Challenge

[01:50] If you were already working out, have a good routine, and took time off or got sick, then you have to come back with a long warm-up. Then, start working the routine back in. When you get sick, injured, or become inactive for a long time, you should focus on movement. Focus on warming up for a long time and targeting those hips, ankles, and joints, and just getting good movement in your body.

Transitioning the Body

[03:22] Spend the first few workouts listening to your body. If you push yourself right away, you might get your heart rate high. So listen to your body’s signals. If you spend a good time warming up, your body will feel good. That is where you start your movements and push yourself little by little.

Coming Back to the Movement

[04:14] Instead of thinking that you have to come back and run your usual distance of let’s say three miles, run and move for 20 minutes and just see how it feels to your body. Do a little bit of movement, drill a little, run a little walk, stop and reset, and get just to where you're just moving again. Then just feel how the movement feels. You are re-teaching yourself the correct way to move. And that's the best way to get back to the movement.

The 30-Day Reboot

[06:12] Each workout video of RunRX’s 30-Day Reboot has its own thing to do. There are skills, self-care, etc. The idea is to build around that and use the tools to bring yourself back to the correct movements. It breaks down everything and teaches you about running differently and moving differently. It helps you restart your movement or come back into your movement.

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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 mentioned in episode

-- FREE 30-day reboot on YouTube by RunRX

https://www.youtube.com/playlist?list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re

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

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

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

In this episode of RunRX Podcast, we are going to talk about the opposite of the Placebo Effect and its counterpart, the Nocebo Effect. We'll be tackling how both manifest in our bodies and how they can affect our belief systems. Tune in now!

Timestamps of big takeaways

The Placebo Effect

[01:40] Doctors conducted a test where they would give a patient a pill and say it would "make them better." But it was just actually a pill with sugar. They found that a large percentage of people are told that if the pill will "cure" them, they will metabolically change their bodies and get better.

The Nocebo Effect

[02:47] The opposite of the Placebo Effect is the Nocebo Effect. Doctors brought about this idea during the pandemic where if a person gets a minor cough or something related, they automatically think that it’s COVID-19. They will then quarantine themselves thinking that they are positive for the virus when they are not. People will then also think that the person is positive and will start worrying and putting negative talk into their heads. This can have the same powerful effect as a placebo that makes people feel good.

How Placebo and Nocebo Manifests in the Body

[04:15] If you think to yourself that running is making you stronger, you are gaining strength, you are helping yourself, and keeping yourself healthy, then your body will adapt that way. Your positive belief will manifest in your body. But if you think of negative things such as running is bad for your knees, it is stressful for the body, etc., then you start bringing in all that negative cortisol and those negative thought processes into your belief system. Whether you realize it or not, your body's reacting to that. If you say it's going to work for you, then your body will react to that. If you say it's not going to work for you, then your body is going to react accordingly.

[05:48] If you look for the good and believe in the good of what running is and why you do it, you're more apt to get the positive benefits of running than you are.

Keep a Positive Mindset

[06:45] If you're trying to keep yourself positive, open-minded, coachable and somebody else is whispering negative things into your ear, then it will bring you down. Just like anything else in your world, if you're trying to start a new business or you're fighting off a disease, you need a positive sphere of influence to keep yourself in the right mindset.

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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 mentioned in episode

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

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

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

Shakira said it best – the hips don’t lie! In this episode of the RunRX Podcast, Coach Valerie and Coach Caroline discuss running tips focusing on the strength needed in the hips.

Timestamps of big takeaways

Running Tips

[1:05] Coach Valerie read in an article that people who get a running injury sometimes go to a sports doctor, who tells them that their glutes aren’t firing properly. Coach Valerie has heard of this problem ever since she started in the industry.

[1:58] When it comes to running, all muscles are important, and you must also understand what strength is.

All About Strength

[2:55] Coach Valerie enjoys reading articles about strength. She read an article about the importance of hip strength when running. According to the article, your hip muscles' ability to generate force should be improved.

[4:18] Hip strength helps in stabilizing your body. Once you touch down on the ground, your body will be able to balance itself, and you will be able to fall forward and pull your foot from the ground.

[5:04] According to the article Coach Valerie read, maximum hip extension occurs when you toe-off and push back off the ground. It also states that as the running speed increases, so does the force, resulting in greater movement.

Four Forces in Running

[5:51] There are four forces at work in running: gravity, ground reaction force, muscle elasticity, and active muscle contraction. Gravity naturally exists in the environment, and ground reaction force happens when you touch the ground. Everyone has muscle elasticity, whether we use it or not.

Key Strengths on Running

[8:33] Coach Valerie suggests exercises like Glute Bridges, Single Leg Glute Bridges, Step-Ups, and Squats to strengthen your glutes.

[9:15] When the hips are hurting when running, this is most likely because you push or reach. An incorrect movement while running causes extra tension on the hip. To solve it, you must have strength training.

[9:50] Aside from strength training, you must also correct your movement when running. Stretching and strengthening the hips are useless if don’t fix your movement.

[11:08] The same can be said when the calf hurts while running. You must strengthen the glute and the calf, but you must also determine what is causing the problem.

Understanding How You Run

[15:10] Most people think that simply strengthening the glutes can help in running. However, you must first understand why you need the strength in your run. This is for you to develop a relationship with your hip to understand your actions and running.

[16:26] If you train, you’ll understand how your strengths work. You’ll be able to understand what you’re doing in your run.

Final Reminders

[17:47] When it comes to running, all you need is strength training to keep your hips stable and your feet strong enough to support you throughout your run. Understanding how you run will help you decide what's right and wrong when running, and you'll be able to feel and recognize when you've done something incorrectly.

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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 mentioned in episode

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