The RunRX Podcast

What is the 180 cadence, and how can you maintain it? Tune in to learn the basics of what you need to know! Timestamps of big takeaways Getting to a 180 Cadence [0:57] Coach Valerie says that most runners have an average cadence of about 160 to 165. She says that it's because you're pushing, reaching, or both. It's inefficiency in movement. What you want is to get your cadence closer to 180. The 1...

Coach Caroline of The RunRX podcast explains the importance of choosing the right words that could positively impact your training experience and your outlook in life. Timestamps of big takeaways The Power of Thoughts [00:33] How you think generates feelings, which produces an action, which ends in a result. Thus, the occurrence preceding your outcome is essentially thinking. However, a portion of...

In this episode, we will talk about the difference between treadmill running, road running, and trail running. Is there a difference? Tune in now and find out! Timestamps of big takeaways Running is Running [00:55] Once you change your thoughts on running, how you describe yourself as a runner will change. You can say that you run on trails, treadmills, roads, on the hills, etc. Running itself is...

In this episode of the RunRX Podcast, Coach Caroline breaks down the membership, why it’s so limited, and the kind of success waiting for you when you join us. Timestamps of big takeaways Keeping It Small [0:35] We intentionally limit the number of people that can join so we can give focused attention to each member. The enrollment period only opens once every three months. [1:23] Everyone who joi...

In the most recent Tough Love Tuesday , Coach Caroline gave a truth smackdown that as runners, we ARE athletes. Today, Coaches Valerie and Caroline expand on this. Do you have what it takes to win a marathon or even get started on this path? Timestamps of big takeaways Mindset [00:32] You don’t have to be an “elite” athlete to train for runs. It’s not really the right attitude to think only elite...

Elite athletes exhibit unique traits, solid and admirable characteristics that help them succeed in their sport. But guess what, you don’t have to be elite to be an athlete. Tune in to learn more! Timestamps of big takeaways Being a Runner [01:14] The vast majority of runners are just standing around in the crowds getting ready to get warmed up. If it's cold, maybe they're hopping up and down. But...

How effective is treadmill running vs. outside running? In this episode, Coach Valerie and Coach Caroline will discuss the difference between running on the treadmill and running outside and which one is best. Timestamps of big takeaways Treadmill vs. Outside Running [00:52] Some running purists can’t stand the monotony of treadmill running. Others can’t find the motivation to pick up the pace wit...

What are your motivations for running? As many runners as there are, the answers to that question are as varied. Everyone has a different purpose for running, and in this episode, Coach Caroline shares why you should be running. Timestamps of big takeaways Shifting Your Purpose for Running [02:10] What if your goal in running wasn't to reduce weight or become in shape? Or not just checking somethi...

In this episode of the RunRX Podcast, Coaches Valerie and Caroline discuss the start of the racing season and how runners should prepare for the upcoming marathon or racing events. Timestamps of big takeaways Start of the Racing Season [0:22] Coach Caroline mentioned a racing event recently in Fort Worth, Texas named the Cowtown Marathon. This event usually signifies the start of the racing season...

Does the negative weigh a lot more than positive for you? If many good things are happening in your life, and one negative thing tries to ruin it, do you latch on to the positive or the negative? In this episode of the RunRX Podcast, Coach Caroline discussed why it’s crucial not to invalidate the good things in your life and running. Timestamps of big takeaways Focusing on the Bad Things [1:40] Co...

In this episode of the RunRX Podcast, we are going to talk about how you should come back to running if you were on a break. If you were ever sick, injured, or inactive for a very long time, then listen to this episode. Timestamps of big takeaways The Challenge [01:50] If you were already working out, have a good routine, and took time off or got sick, then you have to come back with a long warm-u...

In this episode of RunRX Podcast, we are going to talk about the opposite of the Placebo Effect and its counterpart, the Nocebo Effect. We'll be tackling how both manifest in our bodies and how they can affect our belief systems. Tune in now! Timestamps of big takeaways The Placebo Effect [01:40] Doctors conducted a test where they would give a patient a pill and say it would "make them better." B...

Shakira said it best – the hips don’t lie! In this episode of the RunRX Podcast, Coach Valerie and Coach Caroline discuss running tips focusing on the strength needed in the hips. Timestamps of big takeaways Running Tips [1:05] Coach Valerie read in an article that people who get a running injury sometimes go to a sports doctor, who tells them that their glutes aren’t firing properly. Coach Valeri...

Today we’re talking about shoulding on yourself. What does that mean? You’ll have to tune in to find out! Timestamps of big takeaways [00:22] Today we’re talking about shoulding on yourself. What does that mean? Let’s dive in [00:48] When you think about what you “should” have done, how does it make you feel? [01:03] We have a tendency to “shoulda, woulda, coulda,” about lots of things [01:40] Wou...

In this episode of the RunRX Podcast, Coach Valerie will share her experience in her first race of 2022. Timestamps of big takeaways How Did It Go? [00:38] Coach Valerie doesn’t race anymore, but she signs up for at least two runs a year because she still loves to get out there, see what’s going on, and see what’s going on with herself. [01:38] Whether you’re trying to set a PR (personal record) o...

In this episode of the RunRX Podcast, Coach Caroline asks if you are a special unicorn. What on earth does that mean? Tune in and find out! Timestamps of big takeaways Different Techniques [00:33] We're all unique, and some people come into the membership who don't want to follow Coach Valerie's plan. But when you don’t follow her plan, you're not giving the method a chance to show you what it can...

In this episode of the RunRX podcast, Coaches Valerie and Caroline share why running at a slower cadence is more comfortable for some people. Tune in now! Timestamps of big takeaways Comfortability at a Lower Cadence and Muscle Elasticity [0:35] Coach Caroline tells us she feels more comfortable at a slower cadence, and Coach Valerie explains she doesn’t have a rule for a certain cadence. However,...

Are you interested in running pain-free, or are you committed to it? Learn the distinction in this week’s Tough Love Tuesday. Timestamps of big takeaways Triathlon [01:26] If you're just interested in running or running a 5k, or maybe one day doing a triathlon, there's nothing wrong with that. You don't have to come into the RunnerX membership fully committed if you're just interested in learning...

In this episode, Coaches Valerie and Caroline discuss feeling the anxiety of running and embracing the aggravation that fuels your desire to push yourself beyond your boundaries. It’s a juicy one, so tune in right now! Timestamps of big takeaways The Feeling of Frustration [00:51] When facing confrontation at work, we become apprehensive. It’s why instead of confronting our boss, you might settle...

In this episode, Coach Caroline shares a way to motivate yourself in your running practice. If you’re lacking motivation, tune in right now! Timestamps of big takeaways Motivation [00:36] How we do one thing is how we do everything. Sometimes what motivates you to start running is also the same thing that encourages you to eat right, get a better job, or work on your cholesterol levels and not eat...

Can you believe it? This is episode 100! And after 100 episodes, Coaches Valerie and Caroline still get one question more than anything else. Want to know what it is? Tune in and find out! Timestamps of big takeaways What kind of shoes to buy? [1:28] Shoes, first of all, should be very comfortable. That's number one. You need to put that shoe on and still feel like you can stand the same in your s...

Although running is as natural as eating and sleeping, we each run differently. In this episode, Coaches Valerie and Caroline discuss the importance of concentrating on the proper running form to run pain-free. Timestamps of big takeaways Pose, Fall, Pull [01:15] Coach Valerie explains that the running pose is basically like a figure four. It's holding your ears, shoulders, hips, lifted ankle, in...

Short episode summary In this quick episode, Coach Caroline dishes out a truth bomb you might not want to hear. Multitasking is a myth! Tune in and see if you agree. Timestamps of big takeaways [00:33] The truth about multitasking [1:20] What prompted this Tough Love Tuesday episode? Find out here [1:52] Here you’ll learn the best way to get results [2:18] Coach Caroline shares why it took her som...

Ordinary people gather around the starting line of a marathon, but a legend is born at the finish line. Do you have what it takes to win a marathon or, better yet, get started on that less-traveled path? In this episode of The RunRX Podcast, Coach Valerie and Coach Caroline discuss an ideal runner's resolution for the new year of 2022. Timestamps of big takeaways Setting Goals [00:39] Having a sin...

In this episode of the RunRX podcast, Coach Caroline talks about the beauty of establishing goals for the new year and setting intentions for running goals. Tune in to learn how to get the most out of your running experience. Timestamps of big takeaways Why It’s Necessary To Set A Goal [00:26] Are you the type of runner that sets the resolution, that sets a goal? A Coach’s Experience On Goal Setti...