In this episode of the RunRX Podcast, Coaches Caroline and Valerie will talk about running, strength, and training and how they are related to one another.

Timestamps of big takeaways

Can you do a Push-Up?

[00:57]

Picture this - On the first day of a boot camp class, your coach says that you have to do ten push-ups. You walk in and say that you can’t even do one push-up. What are you going to do? For Coach Valerie, she will first demonstrate the push-up and set the standard for a push-up.

The Belly Rock

[01:46] If you cannot push up, she will introduce the “belly rock” which is just a core exercise that will help you eventually move on a push-up.

Do it Correctly

[04:20] The key is to make sure you are doing the push-up correctly with a full range of motion, holding your line, and staying connected.

[04:57] Everyone can improve with proper training. You can do drills to help you get better at push-ups. It’s the same with running. Whether you've been running for many years or never, start with the standard of running - the Running Pose and the gait cycle are the fundamentals necessary to run pain-free.

Modifying the Exercise

[06:45] If you're unable to hold the pose or have some weakness, stiffness, or something going on in your shoulder/back/knees, try to modify the drills to accommodate you where you are comfortable. It helps you start where you are and get to where you want to be.

Have Fun During the Journey

[07:27] The foundation of running is the ball of foot hop. From here, you can do jacks, cross countries, skips, jump rope, box jumps, etc. Start at the beginning with the drills and then go through the training. Make sure that as you go through them though that you have fun progressing. And, keep in mind that strength and proper form are what running is all about because you are using your own bodyweight to go through the motions.

Pain is an Indicator You’re Doing it Wrong

[10:45] If you’re running and your knee hurts, there's something wrong with how you're doing the movement. Nothing will truly help you, but correcting your movement. In other words, it is not the exercise, but how you do the exercise that determines whether or not you can do it pain-free.

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