In this episode Coaches Caroline and Valerie unpack the recent drop in elite marathon times, the role of super-shoes and recovery, and — most importantly — what recreational runners can actually do to get faster without getting injured. If you’ve wondered why the elites seem to keep improving while your pace sits still, this episode explains the science (gravity + elasticity), the training trends (intervals, Norwegian-style sessions, split volume), and the one thing that levels the playing field: smarter movement and targeted coaching.

🔑 Key Takeaways

• ✅ Why super-shoes help elites more: they boost recovery and magnify gains for runners who already have efficient form.
• ✅ Why the average runner doesn’t automatically get faster with new tech — technique and movement training matter first.
• ✅ How gravity + muscle elasticity + timing create rebound power — and how you can train those mechanics.
• ✅ Why intervals and split volume often beat endless long slow distance for faster, healthier progress.
• ✅ Practical fixes you can start now: drills, strength sessions, short high-quality intervals, and breaking big volume into manageable sessions.
• ✅ Why a coach (or video gait check) converts drills into sustainable speed gains — speed is a byproduct of better running, not just more miles.

Who this helps

If you’re a midpack or back-of-pack runner frustrated by slow improvement, or an age-grouper wondering how to safely get faster, this episode gives concrete, coachable steps to improve performance while reducing injury risk.

Listen & watch

• Watch demos and deep dives on our YouTube channel: RunRX
• Download the RunRX Academy app (iOS/Android) for drill libraries, warm-ups, and guided progressions.
• Want individualized help? Join the RunRX Membership for gait analysis, video check-ins, and live Zoom corrections at runrx.fit → Work With Us.