It doesn't matter if you finish first, second, or last in a race. When you can claim "I completed it," you feel a great sense of accomplishment. Always focus on how far you've already gone rather than how far you still have to go. In this episode, Coach Caroline explains the importance of having a proper mindset in running and life in general and why it is vital to listen to experts.

Timestamps of big takeaways

Seeking Professional Help

[00:49] When you have a problem, you seek the help of a professional. You're seeking someone who has the knowledge and the experience to help you address the issue. Do you hire a surgeon right out of school with no experience? Or do you hire a surgeon who has completed 1,000 procedures and operates 24 hours a day, seven days a week?

[01:56] Assume someone approaches you in your line of work, asking for your advice on a topic in which you are an expert. You offer advice since you’re friends, or it's something you deal with frequently. You offer advice, and then they don't take it - they likely won’t achieve results.

Assess Yourself For Negative Behavior

[04:04] You need to put an end to the destructive behaviors that initially drew you to Coaches Valerie and Caroline. Continuing old movement patterns will continue to result in injury. Coach Valerie has taught the correct movement patterns to tens of thousands of people. Coach Caroline addresses the mindset shifts needed for success.

[04:43] We grow more resistant when we learn a new movement pattern, especially as we get older. But, everything will stay the same until you break the loop that has led you here.

Find your Core Motivation

[06:08] What is your motivation for running? Why are you attempting to run without pain? Figure out why that is.

Value Professional Advice

[06:58] Take Coach Valerie and Coach Caroline's advice if you come to them for help. It's worth a shot. They can assure you that it will work if you don't give up. It could take three weeks, three months, or even three years - regardless of how long it takes, it will be worth it

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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, Coach Caroline and Coach Valerie talk about what to do when your running starts going bad. You don’t have to keep running if it hurts. You can reset and try again, or stop completely for the day.

Timestamps of big takeaways

Following a training plan

[00:45] When you run, you should stick to a training plan. Perform a variety of drills and assess your performance by analyzing your movements.

Knowing your Capacity

[03:14] You don't want to have a negative attitude toward running before attempting something like a distance race. Allow yourself to be okay with resetting if, for example, you get to seven miles and suddenly it doesn't feel good. If you reset in practice, you won't have to reset in your run. Running is the most difficult thing to do. You're using your body weight, there's balance and coordination, cardio, there's so much going on.

Proper Running

[06:52] Running is based on free-falling and the connection you have with gravity, as well as using your body weight. It's like a symphony connected with running if you can coordinate your breathing with the pull. When you watch elite athletes, they DNF all the time if they aren't feeling it.

Change of Technique

[10:17] Coach Valerie says this is the best thing she's ever done, and it's something they tell all of their runners: "Let me see your movement." And you recognize someone assisting you with your movement, especially if you're going to be doing it for hours.

[12:25] Both feet are always on the ground. Many runners are unaware that they are doing that. So it's looking for the ground, putting one foot down, and then pulling the other one up. It's exhausting. And you're no longer running

Training

[13:20] Keep in mind the importance of training and volume of activity. The more volume you do in a single session, the more likely you are to injure yourself or become fatigued. Then you'll need more rest. As a result, an increasing number of people are discovering that instead of attempting to work these hours, they should take a 30-minute break.

[14:53] For some people when they run, they zone out. Running can be meditative. It can be something you love, rather than something to be hated.

[20:01] For Coach Valerie, she thinks one of the biggest challenges she faces as a running coach is that people don't realize they're blocking themselves. You have first to be aware that you're stopping yourself. Following your coach's instructions shows that you value and respect yourself and your coach.

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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

-- “The Power of Intention” by Wayne Dyer

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

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

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

Achieving a running milestone is 90% mental; it's all about having the right mindset and having the necessary training that allows for a pain-free and injury-free running experience the majority of the time. In this episode, coach Caroline explains why you should follow the process RunRX teaches to reach your goal.

Timestamps of big takeaways

The Feeling Towards The Training

[00:25] Is Coach Valerie a source of irritation for you while you are watching her on the RunRX live sessions, regardless of whether you work with her or not? Do you ever get the sensation that she's speaking directly to you when she's live?

[01:20] What if this is all part of the process, and Valerie is not deliberately trying to upset you? She could merely be speaking words, and perhaps you’re internalizing it rather than taking it for helpful information.

[02:01] What if it's not about who you are as a runner or your potential as a runner? Whether or not you'll be able to achieve your goals? What does that involve, exactly?

The Proper Terminologies

[03:06] Coaches Valerie and Caroline are very intentional with using the proper terms to avoid your mind thinking you need to run a certain way - you should be feeling light. For example, you won’t hear "foot strike," "forefoot midfoot," "heel strike," or "landing."

[04:02] They are conscious of the terminology uses because they understand words elicit thoughts, which evoke feelings, and that your actions are reliant on those thoughts and feelings. Your action determines your outcome.

It's All A Figment Of Your Imagination.

[04:37] It all starts with action, with a concept triggered by Coach Valerie's remarks or the words you read. As a result, you hear her words, read one of her posts, or watch a video, think about it, and then feel about it, and all of this happens in an instant.

[05:48] Don’t presume that because someone else worked with Coach Valerie and Caroline for three months and met a deadline, you should be able to do it in three months as well. Don’t try to speed up the process by relying on the outcomes of others.

[06:57] If you've read any of Dr. Romanov's books, you'll know that the manner you do anything, the action, comes after the notion that precedes it. What comes before the action is your perception, your thought. You must cease opposing the process, the fall, and muscular elasticity and let go.

[07:31] If you want to run without pain or injury, don’t give up on your instructors. The process won’t work for you if you stop paying attention to what both instructors attempt to teach you.

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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]

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

In order to keep our membership focused on the needs of the runner, we closed our membership and will only open it quarterly, but as a special PRE-HOLIDAY sale we are going to open it for 4 days only!!

REPLAY EPISODE

Short episode summary

Coaches Valerie and Caroline discuss the new membership program and the importance of shifting your thoughts on running. Running is not a seasonal sport, and you must practice running correctly to change your mindset about what running is and how you approach your running training. Consider this episode a sneak preview of our new program that is launching.

Timestamps of big takeaways

[00:35] Coach Caroline explains how the 6-week course of RunRX evolved into a membership for group coaching

[2:39] Coach Valerie discusses how the pandemic impacted her training as well as what it was like doing live 2-day clinics, then 1-day clinics, then pop-up clinics, and ultimately her online training

[4:45] Coach Caroline spills the beans that RunRX is switching to a new platform for the membership group coaching program

[5:34] Coach Valerie explains why in the first three weeks we ask you not to run in the new group coaching program

[6:12] Coach Caroline expands on what is done in that first three weeks and how the drills still equal out to a full workout

[7:24] Drills are how every sport trains, and this membership course is engineered to help you train properly so you can run correctly

[8:11] Coaches Caroline and Valerie address the push back that members have about not running in the first three weeks and explains how your body will come out stronger and better for it

[9:55] By using the drills and learning the proper way to run, your body will adapt correctly to how to move. This is why the course is done the way it is

[11:00] What happens if you need to start the course all over again after a break from running?

[11:29] Coach Caroline explains why you need to listen to your coach

[12:01] What happens in the first week of the course?

[13:08] There’s more than one way to do a drill, and there’s a reason you do them over and over

[13:56] Invitation to look at the new membership

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Links mentioned in the episode:

https://www.runrx.fit/

Have questions? Email us at [email protected]

To find out more about what you are doing wrong in your running check out the www.runrxquiz.com

The hustle and grind attitude in running can do more harm than good. In today’s tough love, we’re sharing why you need recovery. Tune in now!

Timestamps of big takeaways

[00:22] This Tough Love Tuesday is all about hustle and grind and working harder

[00:55] The belief is you have to work harder, but you need recovery

[01:45] Rest and recovery is just as important as the running and strength training

[02:20] Here’s what will happen if you keep grinding without rest

[02:45] This week we challenge you to take a step back and go through the 30-day reboot

[03:10] Don’t you need more than one workout a day? Coach Caroline shares the answer

[03:53] Please leave us a review so more people can hear about this podcast

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/

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]

Whether you think you can, or you think you can’t - you’re right! In this episode, we’re exploring mindset, and how when you’re not in the right headspace using the right tools, you can’t run pain-free. Tune in now!

Timestamps of big takeaways

[00:22] Coach Caroline opens the episode with a story about a recent workout

[01:30] What was causing trouble was not jumping rope, but the size of the rope Coach Caroline was using!

[02:22] Why are we talking about jumping rope? Find out here

[03:11] Coach Valerie explains how she got over her “hatred” of jumping rope and rowing

[03:57] We all have movements that we’re uncomfortable with

[04:40] Like with the jump rope, we’re doing the same thing with running - we'e teaching you how to move and do it correctly

[05:02] Pull-ups are another one Coach Valerie struggles with, but she knows she can’t avoid them if she wants to get stronger

[05:47] In the membership, we see our clients having mental blocks against drills, but the drills are critical to helping you learn how to run pain-free

[06:05] Coach Valerie shares about a client who left, and came back to the membership

[06:34] Coach Caroline talks about the primitive brain and how it prevents us from action

[07:38] Learn how Coach Valerie got through a tough moment during a 10k run

[08:56] It’s okay if you’re not feeling it when you are out for a run

[09:40] We teach how to do resets if you’re not feeling good during a run

[10:56] Interestingly enough, our mindset is sometimes what causes pain, and we have to change our thoughts to get different results

[12:03] Coach Caroline explains that sometimes it’s a mental argument to workout, and we have to get our mindset right about why we’re working out in the first place

[13:09] Your primitive brain won’t go away, but you have to train your brain to put in the work if you want to see results

[14:07] You owe it to yourself to learn the tools and use the right tools to run pain-free

[14:30] We’d like to ask you once again to share this episode and get the word out. And again, please leave us a 5-star review on Apple iTunes or Spotify so we can increase our visibility

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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]

The biggest reason people struggle in our running membership, is they overcomplicate things. Learn exactly what we mean in this quick episode.

Timestamps of big takeaways

[00:22] This week’s tough love Tuesday is all about overcomplicating things.

[00:45] Coach Caroline shares when metabolism actually slows

[01:30] Here it’s revealed what is actually causing weight gain

[01:55] Coach Caroline explains how to lose weight effortlessly

[02:27] Is Vegan or Gluten Free or some other diet better?

[03:00] Coach Caroline shares what diet has to do with our running membership

[03:45] When you uncomplicate the running, everything becomes easy

[04:18] Then, the magic happens…

[04:30] Coach Caroline challenges you to stop overcomplicating things this week

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]

What does it mean to run easy or hard? Spoiler alert: if you’re doing an “easy run,” you’re probably spending too much time on the ground. Get the cold hard truth about easy running in this week’s episode!

Timestamps of big takeaways

[00:22] Easy running means more time on the ground. Coach Valerie explains what that means

[02:37] Your fall angles and your cadence is what determines your cardiovascular efforts -not your muscular efforts

[04:03] If you’re running “easy” you’re not breathing as hard

[04:58] When people start with RunRX, they all overfall in the beginning

[05:45] If you’re able to have a conversation while running, there’s not a lot of cardiovascular effort going on

[06:20] Coach Valerie explains what starts to happen when you connect with falling

{07:49] Coach Caroline talks about her heart rate going up while running and building up the muscle that is her heart

[09:05] So, an easy run is letting our heart kind of work where it’s just a little uncomfortable

[09:52] The heart has to be developed like any other muscle

[10:15] You need your heart rate to go up to strengthen it

[11:00] If you’re running at a lower cadence, you are not giving your heart a good workout

[11:30] If your runs are 10 minute plus miles, you’re spending too much time on the ground

[12:23] Coach Valerie discusses a woman who runs a 14-minute mile

[12:57] That “14-minute mile” wasn’t all running

[13:32] Stop thinking about running miles - you need to get your mindset right

[14:53] If you’re actually running and it takes you 14 minutes to run a mile, something is wrong

[15:30] The point of this episode is to get you to think about the pain that can be caused by spending too much time on the ground

[16:00] Running pain-free is really about the fall and muscle elasticity

[16:15] Coach Valerie explains our goal is for you to enjoy running

[17:10] People think they have to run more and harder to get better at running, and that is flawed

[18:03] Don’t think easy, think effortless in running. Because running is hard work, but it can feel better

[18:20] Please share this episode, and give us a five-star review on Apple iTunes. We’d appreciate it!

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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]

You’ve been doing the same thing for 10 or 20 years - maybe longer. Why do you expect to do something completely different overnight? We’re talking habits and timing in this week’s Tough Love Tuesday.

Timestamps of big takeaways

[00:24] Coach Caroline opens with a quote by James Clear - “Habits are the compound interest of self-improvement. A small habit—when repeated consistently—grows into something significant."

[00:50] It holds true for learning and instrument, and it’s the same with learning to run pain-free

[01:26] Whether you want to learn to run pain-free because you’ve been injured or you want to do a triathlon or some other race- you need to consistently work on new habits, and it may take time to unlearn old ones

[02:19] A lot of our clients believe they should be further along, but remember that you have had the same habits for years. It might take a while to learn a new one

[02:50] If you’ve been running 10 or 20 years, you have to unlearn 10 or 20 years of habits

[03:30] Let’s change our thoughts about running

[04:13] What matters is that you build the new habits over time like compound interest in a bank

[05:57] Coach Caroline challenges you to work on your habits - small and consistent yields big results

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

Atomic Habits by James Clear https://www.amazon.com/Atomic-Habits-Proven-Build-Break/dp/0735211299/

Ask Me Anything series on Facebook Wednesdays at 10:30 a.m. Central https://www.facebook.com/runrxfit/

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

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

https://www.runrx.fit/

Have questions? Email us at [email protected]

When you choose RunRX to manage your training, you won’t get what some coaches tell you to do. We’ll never push the miles on you. It’s not about a magic number. Tune in now to learn just how important quality is over quantity if you hope to run pain-free.

Timestamps of big takeaways

[00:22] Let’s talk about training plans and the fact that it's about quality versus quantity

[01:46] A while back we didn’t know the body needed warmups and preparations

[02:15] Everything requires drills and practice - from martial arts to the piano to running

[03:26] We’re not telling you not to workout - we’re changing the structure of your workout

[04:15] Skipping the drills and running “easier” actually just reinforces the wrong movements

[04:30] Running correctly and doing the drills with the right movement can become your routine

[05:29] You’re going to develop new patterns and learn the correct movement so you can run pain-free

[05:55] You will have short interval days and skill drills and it’s not about the “miles”

[06:40] That’s not to say that in the membership there is no running, but there’s a different intent

[08:15] We want you to be connecting with your body while you’re running - from warm-up to the actual run to cool down

[09:47] Coaches Caroline and Valerie talk about how a five-minute workout can be just as powerful as going to the gym for an hour - it’s not always about volume!

[11:13] Coach Valerie shares what she did in her five-minute workout

[12:33] The coaches explain further the difference between a five minute and a 45-minute workout - imagine no time cap for a moment and just focus on the standard of movement

[14:10] Don’t get caught up in extending the time to get a good workout in

[15:11] You might not need an hour to get a great workout. It could be five minutes. Quit thinking about the time, and focus on the quality

[15:45] Coach Valerie discusses a woman she is training for a marathon

[17:33] Too many people get hung up in the mindset that they have to be working out every day - “They have to get their hour in”

[20:06] Truth bomb moment - some hour-long workouts are horrible and don’t give your body what it actually needs

[21:13] One thing we see with some of our clients is that they expect they should be doing more in their training. Let’s focus on the movement, and getting it right

[23:15] If what you’re doing isn’t working, you need to do something at least a little different

[23:33] Most runners don’t warm up, and you need to add in a warm-up

[24:47] If you aren’t in the membership, you can get started with our training for free in our 30-day reboot on YouTube. And you can watch our Facebook Lives for free, and follow Coach Valerie on Instagram to keep learning how to run pain-free. Of course, the best lessons happen in the membership, and we’d love to have you 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 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