Is your mindset good enough to go for the gold? Join us as we explore the mindset of an olympic athlete.

Timestamps of big takeaways

[00:21] Setting the Olympic Scene

We kick things off by diving into the world of Olympic athletes and the unexpected challenges they face. You'll hear about triathletes struggling with water conditions and a half marathon mishap that left runners short of their goal.

[03:29] Preparing for the Unexpected

Coach Valerie drops some wisdom on how to tackle those "what if" scenarios during training. We explore the added pressure of modern tech on runners and why it's crucial to mentally prepare for potential hiccups in your race day plans.

[05:47] The Olympian Mindset

We share the story of Grant Fisher's bronze medal win in the 10k and how his fearless attitude played a crucial role. You'll also hear about Simone Biles and the importance of prioritizing mental health in sports.

[07:49] The Weight of Expectations

We share a powerful story about a triathlete who was putting immense pressure on herself. You'll learn how sometimes our own expectations can be our biggest hurdle.

[10:08] Olympic Comebacks and Perseverance

Get inspired by the story of an Olympian who went from 4th place to bronze medalist in just four years.

[12:24] The Power of Positive Self-Talk

Buckle up for an intense story about a marathon runner's quest for a Boston qualifying time. We take you through the last grueling 10k, showcasing different coaching techniques and the vital role of self-talk when you hit the wall.

[14:10] The Two-Second Victory

You won't want to miss this nail-biting account of a runner who qualified for Boston by just two seconds!

[15:12] Beyond the Finish Line

We wrap things up with some critical advice on what happens after you cross that finish line. Whether you're an Olympian or a weekend warrior, we discuss the importance of savoring your achievements and planning for the future without losing sight of your current success.

[17:23] Teaser for Upcoming Content

We're cooking up some exciting new concepts to help runners like you stay pain-free, so make sure you're subscribed to this podcast!

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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

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What does Olympic sprinter training have to do with everyday runner techniques? Tune in and find out!

Timestamps of big takeaways

[00:22] Let’s Talk About the Olympics

Coach Caroline opens the episode chatting about the Olympics in Paris and the running events

[01:24] Evolution of Running Training

Coach Valerie discusses the historical separation between sprinters and distance runners

[02:01] Dr. Romanoff's Background

Dr. Romanoff was a high jumper, and we share his approach to coaching runners

[03:51] RunRX Training Philosophy

RunRX trains runners like sprinters. We believe in comprehensive training

[05:20] The RunRX Immersion Program

Tune in here for a detailed breakdown of the immersion program for new runners joining RunRX

[07:31] Impact of Running

Running is the highest impact solo sport. Our training is designed to help you run pain free

[09:39] Olympic Training Comparison

Here we discuss the Netflix documentary "Sprint" and compare it to Olympic athlete training

[10:47] Importance of Balanced Training

Warm-ups, self-care, and varied training beyond just running miles are all critical for balance

[12:19] We’re a Wealth of Knowledge!

Check out the RunRX website, our resources below, and join our membership!

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

Tune in as we discuss the transformative power of being open to learning. It might just help you run pain free!

Timestamps of big takeaways

Introduction and Personal Update

[00:22] Coach Valerie shares about getting two new English bulldogs

Being Open to Learning

[01:34] Injured runners come to RunRX all the time, but it’s critical that when you come to us, that you’re open to learning

The RunRX Zoom Classes

[02:13] Here you will learn about our Zoom classes and how we work on running drills and movement

Progress and Perception

[03:24] Coach Valerie explains how long-term members are now feeling the "lightness" in their running

The Learning Process Analogy

[04:25] Let’s compare the RunRX process to a movie montage!

Overcoming Initial Challenges

[04:59] It’s normal to feel awkward and frustrated when first learning

Ask Questions and Be Coachable

[05:51] You need to be willing to ask questions and shouldn’t be afraid to seek help

One-on-One Support

[06:37] We share an example of how we provided individual support to a struggling member

Group vs. Individual Coaching

[08:11] Group settings can be beneficial, but there is individual support when needed

Check-ins and Progress

[09:24] Weekly check-ins contribute to progression

Long-term Benefits

[10:18] Long-term members continue to benefit from the RunRX program

Join RunRX!

[11:41] We invite you to join RunRX so you can run pain free!

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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

Unlock the secret of the RunRX triangle to revolutionize your running form, boost efficiency, and find balance at any age.

Timestamps of big takeaways

[00:45] Introduction and Inspiration

Coach Caroline introduces the concept of triangles symbolizing balance, inspired by a podcast about the Supreme Court.

[02:07] The RunRX Triangle Explained

Coach Valerie explains the RunRX triangle concept, with skill, strength, and self-care forming the three points.

[02:43] Pose-Fall-Pull Method

The pose-fall-pull method is another triangle concept in running technique.

[03:28] Balance in Running Technique

Here you will learn how the triangle concept applies to achieving balance in running form.

[04:39] Addressing Common Misconceptions

Coaches Caroline and Valerie discuss how the triangle concept helps address misconceptions about running injuries and form.

[06:04] The Importance of Awareness in Running

Coach Valerie emphasizes the significance of awareness in improving running technique.

[07:15] Improvement at Any Age

The RunRX program helped a 72-year-old runner see improvements after just two weeks of applying the triangle concept.

[08:43] Balancing the Running Triangle

Understanding and balancing the triangle leads to improved running efficiency.

[09:49] Correct Running Form

There is a correct way to run, despite individual differences.

[12:52] Closing Thoughts and Invitation

Coaches Caroline and Valerie wrap up the discussion and invite you to reach out or join the RunRX program for more personalized guidance.

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

Discover how to turn your running streaks into powerful tools for progress, not obsession, and learn to balance your goals with real life.

Timestamps of big takeaways

[00:24] Introduction to the Topic

Coach Caroline introduces the concept of streaks and challenges, using her personal experience with a mind training app.

[02:01] The Downside of Streaks

Coach Caroline discusses the potential negative impact of breaking a long streak.

[03:17] Coach's Perspective on Challenges and Streaks

Coach Valerie shares her thoughts on how to approach challenges and streaks as a coach.

[04:06] Setting Attainable Goals

Setting realistic and attainable goals for challenges is critical if you hope to be successful in achieving what you want.

[05:25] Balancing Challenges with Real Life

Coach Valerie talks about the need to balance challenge goals with real-life commitments.

[07:24] Creating Meaningful Challenges

Set challenges that are not just about streaks but about progress and performance.

[09:11] When to Intervene as a Coach

Coach Caroline asks about when a coach should step in if a challenge becomes unhealthy.

[10:02] The Importance of Balance in Challenges

Coach Valerie emphasizes the need for balance and measurable progress in challenges.

[12:10] AMA Invitation

We invite you to reach out with questions. We’d love to answer them in a future episode. And, we invite you to join RunRX to learn first hand how to run pain free!

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

As the temperatures outside rise, how does it impact your heart rate? Tune in as we share practical advice for runners training in hot conditions.

Timestamps of big takeaways

Introduction to Heart Rate Concerns

[00:22] - Coach Caroline shares a personal experience with elevated heart rate while working in the heat.

Heat's Impact on Heart Rate and Performance

[00:02:08] - Discussion on how heat affects heart rate and performance, including the example of Olympic trials in Florida.

Heart Rate Zones and Efficient Running

[00:04:06] - Coach Valerie explains how learning efficient running techniques can initially lead to higher heart rates.

Overcoming Fear of Higher Heart Rates

[00:06:25] - The importance of allowing yourself to experience higher heart rates for improved performance.

Heat Training and Race Preparation

[00:09:34] - Discussion on whether to train in heat for races that will occur in hot conditions.

Personal Experience with Heat's Impact

[00:11:16] - Coach Valerie shares her experience of running at different times of day and the impact on heart rate.

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

Let’s talk about older athletes. Can you teach an older athlete how to run pain free? Tune in for our candid chat!

Timestamps of big takeaways

Let’s Chat About Working with Older Runners

[00:22] - Coach Caroline introduces the topic of working with runners that are over 60 years old.

The Importance of Warm-up and Self-care for Older Athletes

[01:37] - Older athletes need more warm-up and self-care.

Benefits of Muscle Elasticity for Older Runners

[03:21] - Elasticity can help reduce joint pain in older runners.

Success Story of an Older Runner

[04:11] - Here we chat about a runner in his sixties with severe arthritis who improved his running through the RunRX program.

Openness to Learning in Older Runners

[05:32] - Older runners are often more open to learning new techniques. Take a lesson from this younger athletes!

Success Story of an 85-year-old Runner

[06:02] - Coach Valerie shares a story about an 85-year-old runner achieving a sub-10-minute mile.

Addressing Skepticism About Learning to Run

[08:13] - Here we chat about how to approach runners who are skeptical about needing to learn proper running technique.

Efficiency and Injury Prevention in Running

[09:22] - Coach Valerie explains the focus on efficiency and injury prevention in the RunRX teaching method.

Success Story from a Recent Clinic

[0:11] - We share a story about an older runner who rediscovered the joy of running without knee pain.

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

Hot take! Regular chiropractic or massage appointments aren't enough to replace daily self-care. Tune in and find out why.

Timestamps of big takeaways

Let’s Talk About Chiropractic and Massage Appointments

[00:22] - Coach Caroline introduces the question about whether regular chiropractic or massage appointments can replace self-care routines.

The Importance of Daily Self-Care

[01:18] - Coach Valerie emphasizes that while professional treatments are beneficial, they don't replace the need for daily self-care work.

Challenges with Patient Compliance

[02:10] - Here we chat about a physical therapist's study on patient memory and compliance with at-home exercises.

[03:14] - Coach Valerie shares her personal experience with chiropractic care and discusses how people often rely on adjustments without addressing underlying issues.

The Role of Chiropractic and Physical Therapy

[03:54] - Coach Valerie explains the ideal use of chiropractic and physical therapy as preventative and maintenance tools rather than recurring problem-solvers.

[04:47] - Coach Valerie had a good working relationship with physical therapists and chiropractors for a while, and it afforded her a great opportunity to learn from them.

Addressing Root Causes of Pain

[06:20] - Many issues stem from posture and movement patterns rather than just isolated injuries.

The Importance of Understanding Running Mechanics

[09:01] - Physical therapists can benefit from understanding running mechanics, particularly the Pose Method.

[09:31] - Healthcare providers could better help runners by analyzing their running pose rather than just focusing on the area of pain.

Misconceptions About Strength and Muscle Activation

[10:06] - There are a lot of misconceptions about muscle weakness and activation. That’s why the proper movement patterns are so important.

[10:59] - The RunRX approach addresses things like “weak hamstrings” differently than traditional approaches, and that’s how we help people run pain free.

Join RunRX!

[12:00] - Tune in here for information on how listeners can join the RunRX membership and work with Coach Valerie.

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

This episode can help you improve both your Pickleball and running game. Tune in and learn more!

Timestamps of big takeaways

[00:22] Introduction

Coach Caroline introduces the topic of Pickleball and what happens when you take a break from exercising

[01:04] The Importance of Side-to-Side Movement

Coach Valerie discusses her experience playing pickleball after a two-week break and the soreness she felt in her calves.

Side-to-side movements, which are not common in running, are crucial for overall fitness and to avoid muscle fatigue.

[03:39] Fitness vs. Muscle Fatigue

Coach Valerie explains that muscle fatigue is not necessarily related to fitness level, but rather to the specific movements one performs regularly.

She gives an example of hiking in Utah and feeling different muscles being activated due to the change in activity and altitude.

[05:10] Identifying the Source of Soreness or Pain

Instead of just blaming running, when runners experience soreness or pain, Coach Valerie asks for a video and inquires about other activities that may be causing the discomfort.

[06:39] The Difference Between Soreness and Injury

Coach Valerie discusses the soreness that often occurs after attending a running clinic where participants learn new movements and techniques.

It’s important to distinguish between soreness and injury. Stretches and warm-up exercises may also help you recover from soreness.

[09:52] The Value of Online Resources

Providing online resources, such as videos is important to help runners remember the techniques and advice given during clinics and to address common concerns like calf soreness. That’s why working with us is so valuable. We give you everything you need to run pain free.

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

Is your ego killing the joy of running? Listen and learn what to do about it.

Timestamps of big takeaways

[00:22] Introduction

Coach Caroline introduces the topic of numbers, ego, and how people feel they need to hit certain numbers in running.

[01:13] The Obsession with Numbers in Exercise

Coach Valerie discusses how people have always been fixated on numbers in exercise, whether it's sets, reps, miles, or heart rate zones.

Most people work better with perceived exertion rather than relying on gadgets and data.

[03:51] The Challenge of "Easy" Runs and Zone 2

The concept of an "easy run" or staying in "Zone 2" can be confusing and challenging for runners, especially beginners.

Instead of focusing on arbitrary goals like heart rate or pace, RunRX teaches the skill of running and emphasizes cadence.

[06:24] Setting Attainable Goals and Letting Go of Ego

It's important to set attainable goals and understand that it takes time to improve as a runner.

Runners should focus on running by feel and look at their watch data afterward, rather than letting the data dictate their run.

[09:43] Not Everything Is Easy

Accepting that not everything will be easy and being willing to push through discomfort is crucial for progress.

[11:42] Balancing Intensity and Recovery

There needs to be a balance between high-intensity workouts and recovery runs, with variation in training.

Endurance athletes often struggle with pushing themselves and going to "the pain cave" during interval sessions.

[14:24] Finding the "Free Fall" in Running

Letting go of tension and finding the "free fall" feeling in running can be exhilarating and help runners break through mental barriers.

[16:00] Your Body is Capable of So Much

Allowing the body to show what it's capable of, rather than being constrained by numbers, is key to enjoyable and successful running.

[17:42] RunRX Can Bring Back Joy in Running

We analyze running form and movement through video check-ins, providing individualized feedback and assignments.

[21:55] We Can Help Wherever You’re At

RunRX helps members improve their movement efficiency and reach their goals.

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

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