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

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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!

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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/

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

Even top fitness coaches face the realities of aging. Tune in now to hear how they've adapted and how you can too.

Timestamps of big takeaways

[00:22] From Young Trainer to Experienced Coach

Coach Valerie shares her story of starting as a 19-year-old trainer, and the valuable lesson she learned early on: "not everyone's 19."

Listen to how her perspective on coaching and training has evolved over 35 years.

[04:07] The Changing Demographics of RunRX

More runners in their 50s, 60s, and even 70s are joining RunRX. Age is NOT a barrier to starting your running journey!

[04:50] A Humbling Injury

Coach Valerie opens up about a significant injury that changed her perspective on rehabilitation, and the importance of proper warm-ups.

Even as an experienced coach, she had to learn to practice what she preaches.

[08:15] The Unexpected Injury Details

Coach Valerie reveals her injury didn't come from running. Tune in here for her important insights about how the body works as one unit during rehabilitation.

You can't just focus on the injured area.

[10:11] Mind-Body Connection

The coaches discuss a Zoom session where runners learned to isolate and activate their glutes.

[11:47] A Real-World Example of Age Impact

Coach Caroline shares about her husband's return to exercise in his 40s versus his 50s.

Recovery and adaptation change dramatically with age.

[13:28] Understanding Muscle Elasticity

Tune in here to learn how elasticity works in our bodies and why it matters for runners of all ages.

Did you know you have plenty of available elasticity until age 85? We'll tell you how to tap into it.

[16:09] An Inspiring 83-Year-Old's Workout Story

Coach Valerie shares a touching story about her 83-year-old father's workout routine, demonstrating that consistency and movement are possible at any age.

His "half workout" turned into a full one once he got moving. Sometimes starting is the hardest part!

[17:12] The Value of Having a Coach

Having a coach isn't just about following a plan - it's about having someone who can help you modify movements, work through injuries, and maintain accountability at any age or fitness level.

[19:30] How to Connect with RunRX

Learn how you can join the RunRX community and get your questions answered on future episodes.

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Don’t forget to like and subscribe to our show. You can also rate and review our show on Apple Podcasts! We’re on Spotify as well!

Links to check out

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

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

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

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

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

Think you're letting your running coach down? This episode reveals why that fear is holding you back - and what your coach really thinks when you miss a workout.

Timestamps of big takeaways

[00:53] The Coach's Perspective on Runner Guilt

Coach Valerie shares her unique dual perspective as both coach and athlete, revealing why coaches actually put more pressure on themselves than you might think when their runners don't hit their goals.

[02:10] The Accountability Trap

We dive into why signing up for races and telling everyone about them creates both motivation and pressure.

This dynamic can sometimes backfire when you're working with a coach.

[04:13] A Game-Changing Approach to Training

Discover why Coach Valerie no longer assigns specific paces to her runners.

Instead, she uses a revolutionary approach that puts you in control of your training intensity - and takes the pressure off!

[08:08] The Reality Check Every Runner Needs

You need to balance your calendar and training goals.

Even elite athletes sometimes endure a DNF (Did Not Finish) with races - with their coaches' full support!

[09:53] Your Coach Sees Your Potential

Your coach can often see more in you than you see in yourself.

This should inspire rather than intimidate you.

[13:18] The Pickleball Lesson

Coach Valerie shares a personal story about being coached in pickleball that perfectly illustrates how even coaches need coaching - and why accepting guidance doesn't mean you're failing.

[14:38] The RunRX Way

You should never feel afraid to return to training after taking a break. Your coach isn't here to judge - they're here to support your journey!

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Don’t forget to like and subscribe to our show. You can also rate and review our show on Apple Podcasts! We’re on Spotify as well!

Links to check out

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

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

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

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

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

Let’s talk about why your "awkward" running form isn't your fault. Tune in now to learn the surprisingly simple fix that could transform your running forever.

Timestamps of big takeaways

[00:59] What Makes a Runner Look "Smooth"?

Why do some runners appear more coordinated than others?

True smoothness comes from your body working in perfect unison. If you've ever wondered why some runners make it look effortless, you'll find the answer here.

[03:24] The 90-Degree Arm Myth

Coach Valerie shares her amusing personal story about misinterpreting arm position in running. "Holding" your arms at 90 degrees is actually counterproductive.

Instead, it's all about letting your arms swing naturally!

[05:41] The Missing Piece: Coordination Training

When was the last time you actually worked on coordination?

Coach Valerie explains why this often-overlooked aspect of running is crucial for your development, and why most of us never think to train it.

[08:24] The Learning Process of Running

Mental and physical barriers intersect when learning new movement patterns

[12:30] The Childhood Connection

Coach Caroline drops a truth bomb about how our childhood conditioning affects our running form.

Remember being told to "stop running" and "sit still"? These early messages might be holding back your running form today.

[14:36] The CrossFit Connection

Tune in here to learn about how Coach Valerie discovered the importance of foundational movements through CrossFit

[17:04] The Foundation Pyramid

The CrossFit movement pyramid and the foundation elements - balance, coordination, accuracy, and agility - are what we should focus on first in running, not speed and endurance.

[19:44] Making the Change

We wrap up with practical advice on how to integrate these concepts into your running routine. The best part? It only takes 3-5 minutes of your pre-run time to start transforming from awkward to smooth!

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Don’t forget to like and subscribe to our show. You can also rate and review our show on Apple Podcasts! We’re on Spotify as well!

Links to check out

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

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

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

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

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

Tune in and now discover why eating for performance (not rewards) could revolutionize your running - and how to make the switch today.

Timestamps of big takeaways

[00:22] The Big Mindset Shift: Performance vs Reward

Let’s talk about eating for performance rather than using food as a reward for exercise.

Coach Valerie challenges us to imagine how much better we'd feel if we ate like it's race week all the time (but not post-race!).

[02:51] Trial and Error

Coach Valerie shares about her early morning workout and nutrition path.

Sometimes we have to learn what works, and what doesn’t through trial and error

[06:19] Your Personal Food Path Starts Here

We dive into how to start eating for performance.

Coach Valerie explains why she doesn't just hand out diet plans. Instead, she'll work with what you're already eating and help you experiment with timing and choices.

[09:14] The Lifestyle Approach

Don't talk about "diets." Focus on sustainable lifestyle changes instead.

Learn to think about how foods make you feel during your workouts.

[11:28] The Pre-Run Food Strategy

Ever wonder why you shouldn't eat a salad before running?

If your digestive system is working hard, it takes away from your workout. This is why things like gels and simple carbs were invented for runners!

[17:03] The Evolution of Runner Nutrition

Take a trip with us through the decades of runner nutrition - from the high-carb 90s to the protein stigma and the low-fat craze.

Balance between carbs, protein, and fat is crucial for performance. But, one-size-fits-all approaches don't work.

[18:56] Water is The Most Overlooked Performance Enhancer

Hydration is critical for performance nutrition.

Coach Caroline shares about her increased water intake, while Coach Valerie reminds us that staying hydrated throughout the day is more important than carrying water on every run.

[21:38] A Practical Tip for Mindful Eating

Here’s a powerful strategy for more conscious eating - writing down your planned meals for tomorrow. This simple practice helps you understand your food choices and how they align with your performance goals. It can be especially helpful during the challenging holiday season.

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Don’t forget to like and subscribe to our show. You can also rate and review our show on Apple Podcasts! We’re on Spotify as well!

Links to check out

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

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

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

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

A runner in his 60s went from "creaky knees" to a personal record in his 5K. Wanna know how? Tune in and find out!

Timestamps of big takeaways

[00:22] It's Never Too Late to Improve

We chat about an inspiring runner in his late sixties who thought it might be too late to fix his "creaky knees" - until he improved his personal record in a 5K after working on his form.

[01:50] Understanding Stride Length: The Broad Jump Analogy

Stride length is a byproduct of good form rather than something you actively create.

[04:00] The Speed-Stride Connection

Listen in as we explore how elite sprinters achieve the highest stride lengths while maintaining incredibly quick cadences of 250-300 steps per minute.

[05:52] The Lightbulb Moment

Our runner finally discovered the perfect balance between pulling his feet and allowing his body to travel forward, leading to both increased stride length and faster running times.

[07:29] The RunRX Method: Breaking Down the Investment

We pull back the curtain on our coaching process, explaining why we structure our program the way we do and how the three-month progression typically works: mind understanding, body following, and finally, everything clicking together.

[10:13] The Power of Live Coaching

Having eyes on your form makes such a difference in your running journey!

You shouldn't be afraid to be "looked at" during coaching sessions. Virtual coaching creates a comfortable environment for improvement without the pressure of an audience.

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Don’t forget to like and subscribe to our show. You can also rate and review our show on Apple Podcasts! We’re on Spotify as well!

Links to check out

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

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

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

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

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

In this episode, we discuss the "super shoe" revolution and the growing speed divide in marathon running.

Timestamps of big takeaways

[00:22] The Mental Game of Running

Coach Caroline opens the episode with an eye-opening discussion about the evolving world of marathon running.

[01:52] The Evolution of Marathon Entry

Coaches Caroline and Valerie explore how major marathons like Chicago and London have become increasingly exclusive, with London receiving a staggering 800,000 applications for just 50,000 spots. Learn how qualification times and lottery systems are changing the game.

[04:11] Breaking Barriers: The Speed Revolution

Listen in as the coaches discuss the incredible developments in marathon times - from Kipchoge's 2:00:00 milestone to the recent Chicago Marathon where we saw unprecedented times for both men and women.

[05:41] The Super Shoe Effect

The "super shoe" revolution is creating a fascinating divide in the running community. Hot take! The truth is, these shoes only benefit runners with already efficient form.

[08:51] Racing vs. Finishing: Two Different Experiences

Coach Valerie shares her personal journey from simply finishing marathons to racing them, and understands why these are completely different experiences. Celebrating all runners while helping them become more efficient is crucial.

[10:07] Training Like the Elites

We believe in training all runners like they're elite athletes - focusing on intervals, strength work, skill development, and proper self-care. Investing in becoming a better runner goes far beyond just buying the right shoes and signing up for races.

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Don’t forget to like and subscribe to our show. You can also rate and review our show on Apple Podcasts! We’re on Spotify as well!

Links to check out

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

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

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

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

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

Learn why taking your time with running training leads to breakthrough race results without injury.

Timestamps of big takeaways

[00:43] A Patient Runner's Journey

Coach Valerie shares the amazing story of Victoria, a Canadian runner who took an unconventional path to her first half marathon.

Instead of rushing into races, she spent three years preparing, attending running clinics, and embracing the learning process as a complete beginner.

[02:42] The Mental Preparation is Just as Important as Physical Training

Victoria's success wasn't just about physical conditioning - it was about mental preparation too.

In other athletic pursuits, we wouldn't expect instant mastery. Yet with running, we often do.

[04:33] The Pull-up Analogy: Why Running Takes Time

Coach Valerie shares a brilliant comparison between learning to do a pull-up and learning to run properly.

Expecting immediate success in running is just as unrealistic as expecting to do a pull-up on your first try at the gym.

[08:13] Victoria's Success Story

Victoria had impressive progress - from running 10-12 minute miles to completing her half marathon at an 8-minute mile pace.

She overcame common form issues that many tall runners face and learned to run with proper posture.

[11:37] Your Invitation For Growth

There are no quick fixes in running, just like there aren't in any other aspect of life.

If you've been struggling with speed, injuries, or distance limitations, we invite you to approach running with a coachable mindset and connect with us at [email protected].

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Don’t forget to like and subscribe to our show. You can also rate and review our show on Apple Podcasts! We’re on Spotify as well!

Links to check out

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

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

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

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

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

Ditch the numbers game and tune in to discover why your running feels trump your GPS stats – your next personal record might just be hiding in how you feel, not how far you go!

Timestamps of big takeaways

[00:22] The Power of Feeling in Running

Coach Caroline introduces a thought-provoking quote: "The body doesn't know how far you ran, but it knows how you felt doing it." Let’s talk about why your feelings matter more than your mileage!

[01:42] When to Pull the Plug on Your Run

Ever felt guilty for cutting a run short? Coach Valerie explains why it's crucial to listen to your body and be okay with modifying your plans. It's not about the miles - it's about how you feel!

[03:27] Redefining Your Running Mindset

We challenge you to move away from the "I have to get my run in" mentality. Instead, ask yourself, "How do I feel today?" It's not about skipping runs because of a little rain - it's about truly tuning into your body's needs.

[04:34] The Myth of the Continuous Long Run

Coach Caroline busts a major running myth here. She explains why splitting your long run into two sessions can be just as effective - if not more so - than one continuous slog.

[06:02] The Truth About 20-Mile Training Runs

We reveal why those dreaded 20-mile training runs might be doing more harm than good.

[07:27] Learning from the Elites (Without Copying Them)

Ever wondered how elite runners rack up those insane weekly mileages? Tune in here for their secret strategies - and why you shouldn't try to mimic them exactly.

[09:30] Real Talk: The Pressure We Put on Ourselves

Time for some tough love, runners! We discuss the unnecessary pressure we often put on ourselves and how it can derail our training.

[10:47] The Power of Skill-Based Training

We share an inspiring story of a runner who qualified for Kona in her 60s by focusing on running skill rather than just logging miles. Could this be the secret to your next personal record?

[12:37] How Coaching Can Transform Your Running

We wrap things up by explaining how having a coach can revolutionize your running journey. From form checks to mental strategies, we're here to help you crush your goals - whatever they may be!

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