Today we’re talking about shoulding on yourself. What does that mean? You’ll have to tune in to find out!

Timestamps of big takeaways

[00:22] Today we’re talking about shoulding on yourself. What does that mean? Let’s dive in

[00:48] When you think about what you “should” have done, how does it make you feel?

[01:03] We have a tendency to “shoulda, woulda, coulda,” about lots of things

[01:40] Would you let a friend tell you that you could have done better?

[02:24] That’s not to say don’t try to be better

[02:53] This week’s challenge is to look at how you are talking to yourself

[03:27] Whatever you’re doing, do the best you can on that day - and that’s it

[04:27] Negative self-talk is actually going to hurt you in the long run, not help

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Links mentioned in episode

https://www.runrx.fit/

Have questions? Email us at [email protected]

In this episode of the RunRX Podcast, Coach Valerie will share her experience in her first race of 2022.

Timestamps of big takeaways

How Did It Go?

[00:38] Coach Valerie doesn’t race anymore, but she signs up for at least two runs a year because she still loves to get out there, see what’s going on, and see what’s going on with herself.

[01:38] Whether you’re trying to set a PR (personal record) or go out there and see how you feel, it is truly the best way to challenge yourself and challenge your running.

[02:22] When she used to do a lot of racing, her goal was to be as high as she could get in her age group. Now Valerie’s goal in racing is to find a place where she can hold and feel good.

The Challenge As a Running Coach in a Race

[4:57] Part of being a running coach is you love running, and you love helping people get better at running. Valerie’s challenge with runners is she wants to help them be more efficient. Unfortunately, many people don’t know how to run properly or run efficiently.

[7:21] There are a lot of people with potential that they don’t realize they have.

The Social Aspect of Races

[9:19] What’s hard for Valerie is there can be a real social aspect to running. You should sign up for a race and run by yourself. Other people are part of a big group, but many people almost talk themselves into running slower. You start holding back if someone’s struggling, and it’s not your race anymore, and it needs to be your run.

[10:04] It’s amazing how much more you can get into the run when you’re just focusing on your run, and how your body is moving.

[11:08] Coach Valerie prefers to be around people who are actually focused on the running in races. It’s a really different experience to run your own run in a race.

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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 this episode of the RunRX Podcast, Coach Caroline asks if you are a special unicorn. What on earth does that mean? Tune in and find out!

Timestamps of big takeaways

Different Techniques

[00:33] We're all unique, and some people come into the membership who don't want to follow Coach Valerie's plan. But when you don’t follow her plan, you're not giving the method a chance to show you what it can do.

Why We Do What We Do

[01:23] There’s a reason for strength training, self-care, and drills in the membership. We’re training you in a different method of movement. Don’t knock it before you fully try it.

Listen and Follow

[04:49] When you get advice from others, you can choose to take it or leave it. If you come into the membership and start to get frustrated with the process or start having some issues, let's talk about it. Odds are someone else that has gone through our process has experienced what you’re going through.

Be Coachable

[06:23] Coach Caroline believes that if you come in coachable, with an open mind and a willingness to listen, you can learn a lot.

Advice

[07:26] You are special and one-of-a-kind, but you are not a special unicorn in the running world. So remember that the coaches of RunRX are here to help you. Be open to new ideas and willing to be coached, and you’ll have a greater chance of success.

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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 this episode of the RunRX podcast, Coaches Valerie and Caroline share why running at a slower cadence is more comfortable for some people. Tune in now!

Timestamps of big takeaways

Comfortability at a Lower Cadence and Muscle Elasticity

[0:35] Coach Caroline tells us she feels more comfortable at a slower cadence, and Coach Valerie explains she doesn’t have a rule for a certain cadence. However, around 180 cadence gives you the ability to use muscle elasticity.

[1:46] When it comes to running, three primary forces are at work: gravity, ground reaction force, and muscle elasticity. These forces collaborate as a unit. Its not magic - it's the result of the ability to pull the foot up at the appropriate time.

Comfortable Being on the Ground

[2:55] In running, you can either push back your foot or you’re reaching with the front. You will never see a runner with both feet in the air. Something more comfortable necessitates more muscular effort but less cardiovascular effort.

Control Freak Mentality

[3:44] When Coach Valerie started running, she considered herself a control freak. She believes that if her action can be controlled, she can control her run. Running is free-falling, so you need to be comfortable being uncomfortable.

Running is Never Effortless

[5:10] Running can be the hardest thing to do, and never effortless. The actual pulling of the foot is not an effort nor work but a challenge. The action here is breathing, holding the shoulders, ear, and hips in line.

Thoughts on Not Being Able to Let Go

[6:39] Coach Valerie suggested that you pay attention to your breathing and where you are. There is no such thing as falling on a treadmill. As a result, it's one of the best places to work on your upper body posing. Lower the speed if you're having trouble with the lower part of your run on a treadmill. Despite running slowly, a high cadence is still possible. People sometimes get stuck because they want to run faster.

Curb Run

[8:09] Coach Caroline shared her experience during a curb run with Coach Valerie. They did a challenging curb run for 4 minutes. However, they concluded that it wasn’t about speed, falling, or cadence.

[9:39] Curb run is a strength and elasticity exercise. It's important to think about moving your feet at a pace that you need to run at. It’s not the lack of fitness but a lack of understanding of how to use your muscle elasticity.

[10:30] The main thing to remember about those curb runs is to keep your ears, shoulders, and hips in line. This leads to improved running and fall control.

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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]

-- Follow us on Facebook https://www.facebook.com/runrxfit/ and Instagram https://www.instagram.com/runrx/

Are you interested in running pain-free, or are you committed to it? Learn the distinction in this week’s Tough Love Tuesday.

Timestamps of big takeaways

Triathlon

[01:26] If you're just interested in running or running a 5k, or maybe one day doing a triathlon, there's nothing wrong with that. You don't have to come into the RunnerX membership fully committed if you're just interested in learning more about running, getting in better shape, or doing a half marathon.

[02:16] You are where you are right now because you are interested in being committed. It can change and evolve along with you. Maybe you're just interested in running a 5k today. Do what you can when your interest level and commitment allow you to.

Commitment

[03:27] Even if you're committed to something, don't be too hard on yourself. We are so hard on ourselves, and it isn't healthy.

[04:52] Many people sign up for the membership, then three weeks later say, "I can't do this," and then send an email canceling at the end of the cycle. We ask you to commit to the full 12 weeks though. What you do with those 12 weeks is entirely up to you, and how much you want to commit to showing up.

[06:21] Are you curious? Or are you firmly committed? Either answer is perfectly acceptable. Are you okay with whatever you've decided to do? What happens if you don't hit your goals? Are you going to punish yourself? Consider how you would approach a sibling, a friend, or a child if they didn’t meet their goal, and treat yourself with compassion.

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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 this episode, Coaches Valerie and Caroline discuss feeling the anxiety of running and embracing the aggravation that fuels your desire to push yourself beyond your boundaries. It’s a juicy one, so tune in right now!

Timestamps of big takeaways

The Feeling of Frustration

[00:51] When facing confrontation at work, we become apprehensive. It’s why instead of confronting our boss, you might settle for a doughnut. Rather than discussing money with your husband, you go shopping. We divert our emotions by engaging in other activities. Runners will resist the frustration and fear of the fall by doing drills and focusing on the movement's what and how, rather than feeling the fall.

[01:54] You must let go and feel your feelings at some time during the day. Because when you fight that fear, that feeling, our bodies and minds become disconnected. That's when things start to get out of hand.

Running is Meant to Be Enjoyed

[02:54] Running can be easy. We feel like we want to excel at everything, and it should come easy to us. The unit of measurement for success in running is the mile. It's impossible to avoid comparing yourself to others. We think we should run this many miles if we want to be a good runner. Rather than how we ran, we focus on the distance we covered. You must not forget to connect with yourself though!

Direct your focus to your movement

[05:57] Tell your buddies to stop talking for a minute if they're talking to you the entire time you're running. If you're talking to them, you're not paying attention to your movements. Coach Valerie doesn't even listen to music and you shouldn’t either - especially in the beginning.

[07:47] When you go running, and it doesn't feel good or fun, it’s not good. That’s why even though she might not be in the same room with you, Coach Valerie wants you to know she is supporting you in getting your running movements right. You have to focus on the feeling yourself, and speak up if it doesn’t feel right.

[08:11] Frustration is a natural part of the process of learning a new movement. It's not just with running. It's just human nature, but you have to work through the fear and frustration to come out successful on the other end.

[13:18] You must let go and feel it when running. The ultimate goal is to feel free, to feel natural. But in the beginning, you might think, ”Wow, that's not right." It could be excruciatingly unpleasant and challenging, but it is not a difficult task. Getting up and breathing can be problematic. That's a challenge. Running, on the other hand, is a simple sensation. We all want to experience the runner's high. We associate it with speed, yet it is associated with falling. Make an effort to venture out.

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Links mentioned in episode

-- 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 [email protected]

In this episode, Coach Caroline shares a way to motivate yourself in your running practice. If you’re lacking motivation, tune in right now!

Timestamps of big takeaways

Motivation

[00:36] How we do one thing is how we do everything. Sometimes what motivates you to start running is also the same thing that encourages you to eat right, get a better job, or work on your cholesterol levels and not eat fried foods or something like that. However, we don’t see how they work together, we don’t see the similarities, and we don’t see that our desire for a promotion at work is possibly the same thing driving you to want to go running.

Two ways of motivating yourself

[1:29] There’s the motivation that is a need to do something right now! It’s a short-term goal like losing weight for a wedding or a reunion. That can get you off the couch, that can get you moving, that can help you form some habits, but that’s not going to keep it going long term.

[3:00] Try to shift to the second type of motivation, and that’s the long-term motivation that forms the habit that keeps you committed, that makes you a lifelong runner.

What is your WHY?

[4:58] Go deeper than one layer of why you’re doing something. Ask yourself, why are you doing it? And then keep asking yourself at least seven times to get to the deep-down reasons why that will help keep you motivated in the long term.

[8:07] Dig deep into why you want to run. Is it for health reasons? Is it to keep up with your child? Is it to lose weight? That losing weight is a short-term goal. That’s a great goal but go deeper. Why do you want to lose weight? What’s the reason that’s going to keep you going?

[12:04] What drives Coaches Valerie and Caroline in the membership is delivering value and making a real impact on the lives of runners.

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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]

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

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

Can you believe it? This is episode 100! And after 100 episodes, Coaches Valerie and Caroline still get one question more than anything else. Want to know what it is? Tune in and find out!

Timestamps of big takeaways

What kind of shoes to buy?

[1:28] Shoes, first of all, should be very comfortable. That's number one. You need to put that shoe on and still feel like you can stand the same in your shoe as you can barefoot.

[01:50] Shoes should also be flexible. For endurance runners, we need flexibility, and full range of motion.

[02:29] As a child, Coach Valerie underwent botched surgery. Her nerves had been damaged and toes were fractured. As a result, she was told that she'd never play sports or even run. She's still experiencing discomfort today.

[03:58] Coach Valerie shares what it was like trying to buy shoes to wear while teaching aerobics and the experience she had looking for the perfect shoe for running and aerobics.

[08:01] The reality is that selecting a shoe that you're comfortable in is more important than the shoe itself for most recreational runners. Shoes are supposed to protect our feet from the elements and the ground.

[08:56] Too much cushion can actually cause people to lose their connection to the ground making them more likely to heel strike.

Buying a barefoot shoe

[09:56] If you want to buy a barefoot shoe, use it as a regular walking shoe to get your feet used to being barefoot. Many people buy barefoot shoes, and get injured because they don’t understand how to move correctly.

Ankle stability

[10:53] When your feet touch the ground, they touch the ground completely. When the foot is in flight, it can do whatever it wants, but gravity has power over it. The faster someone runs, gravity becomes even more of a factor. A heel strike, pronation, or supination can be a natural ankle motion, but if the foot lands on the ground, pronated or supinated, that's a problem. That means active landing.

[11:58] Coach Valerie explains how the foot should touchdown - initial contact should be ball of foot, and then the rest of the foot.

[13:15] Coach Valerie reiterates that the shoe is not the most important factor in running pain-free.

Pressure, support, and work we put into our feet

[17:58] If you're feeling back pain, shoulder pain, or hip pain, start at your feet. It's not about the shoe.

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Links to check out

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

-- FREE 30 day reboot on YouTube by RunRX

-- 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

Although running is as natural as eating and sleeping, we each run differently. In this episode, Coaches Valerie and Caroline discuss the importance of concentrating on the proper running form to run pain-free.

Timestamps of big takeaways

Pose, Fall, Pull

[01:15] Coach Valerie explains that the running pose is basically like a figure four. It's holding your ears, shoulders, hips, lifted ankle, in line over the ball, the foot, you have to hold that your entire run. The challenge then is that we forget that it's 68% of our body weight for most of us. You need to be in the running pose when you're on the ground. Pulling to pose is your job, and the pull responds to the fall. The coolest part of it is that when you actually let your body fall forward, and the foot will naturally pull, what we're doing is helping you feel that action and then making you better prepared to handle that.

Correct Position

[04:32] Coach Valerie gives an example of running on a treadmill - that's when you can just pull. The action of running is great, and the running itself is free falling. When you go out to practice, this is where the challenge lies. If you hold your pose and pull, you will always be pulling to pose.

Free Fall

[06:15] Free fall is any motion of a body where gravity is the only force acting upon it, and you let gravity take the body mass of someone.

[06:49] If you're running, your job is to pull, but you can't forget the fall and the pose. It should be quicker movements, and less muscle less effort.

Running Smoothly

[09:15] Coach Valerie tells people it is natural as you run more and more to connect more, with falling. When watching elite runners, that smooth aspect you see, that's from years of putting themselves in the right pose. You can get there too. It can become as natural for you as it does for these elite athletes.

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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]

Short episode summary

In this quick episode, Coach Caroline dishes out a truth bomb you might not want to hear. Multitasking is a myth! Tune in and see if you agree.

Timestamps of big takeaways

[00:33] The truth about multitasking

[1:20] What prompted this Tough Love Tuesday episode? Find out here

[1:52] Here you’ll learn the best way to get results

[2:18] Coach Caroline shares why it took her some 3 years to learn the S curve

[2:39] Are you up for this week’s challenge?

[3:29] You might need to rewind and listen in to this part again

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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 iTunes! We’re on Spotify as well!

Links mentioned in episode

https://www.runrx.fit/

Have questions? Email us at [email protected]