The RunRX Podcast

Coach Caroline and Coach Valerie talk about the “day two runner” and why the average recreational runner needs a different kind of coaching than the elite or professional athlete. The conversation starts with the reality that major races are expanding and attracting huge numbers of everyday runners, which means more people need support, guidance, and a standard of running that is built around efficiency, injury prevention, and long-term progress rather than just chasing speed.
Valerie explains why injuries have stayed just as common even as shoes, braces, and tape have improved, and why the real solution is not more gear but better movement. She shares how she went from running marathons in the eights to racing in the sixes after learning how to fall, accelerate, and train intervals correctly. The episode also covers the value of gait analysis, Zoom coaching, and check-ins, plus the importance of learning to activate the glutes and hamstrings so the hip flexors do not do all the work.
Key takeaways
Recreational runners need a different coaching approach than elite or professional runners.
More gear has not solved the injury problem; movement quality is still the key issue.
A standard of running helps every runner, no matter their age, pace, or distance goals.
Learning how to fall and train intervals can improve speed without just working harder.
Gait analysis, Zoom coaching, and regular check-ins help runners make faster progress.
Hamstring and glute activation are essential because the hip flexors often try to take over.
Coachability and repetition are what help movement become natural for life.
Where to find us
▶️ Free 30-Day RunRX Reboot — Skill, Strength & Self-Care https://www.youtube.com/watch?v=a0N-GZ0AosI&list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re
▶️ Join the RunRX Membership https://runrx.fit/join-runrxstrong
Website: https://runrx.fit
App: RunRx Academy — search “RunRx Academy” on Apple App Store or Google Play Support email: [email protected]

Coach Caroline and Coach Valerie talk about stretching, mobility, and why your body’s needs change as you get older. Valerie shares how she went from being a bouncy, high-impact fitness instructor who barely stretched at all to realizing that range of motion work becomes essential in your 50s and beyond. They discuss the long-running debate around stretching before workouts, the difference between stretching, flexibility, and mobility, and why dynamic flexibility and full-range movement matter for runners.
The conversation also covers the role of the couch stretch, how stretching can reveal what your body has been missing, and why many runners feel mentally “closed” when their bodies are stiff and restricted. Coach Valerie explains how stretch bites, doorway stretches, and short mobility sessions can make it easier to stay consistent, and why the goal is not to become a gymnast but to keep your joints, hips, and torso moving well enough to support pain-free running for years to come.
Key takeaways
Stretching matters more as you age because range of motion tends to decline if you do not use it.
Mobility and flexibility are not the same as “doing the splits”; runners need usable range of motion, especially in the hips and torso.
Dynamic flexibility can be a better starting point than forcing long, static holds.
Small stretch bites throughout the day can be more realistic and more effective than waiting for one long session.
Opening the body can also open the mind, helping runners see more potential in their movement.
Where to find us
▶️ Free 30-Day RunRX Reboot — Skill, Strength & Self-Care https://www.youtube.com/watch?v=a0N-GZ0AosI&list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re
▶️ Join the RunRX Membership https://runrx.fit/join-runrxstrong
Website: https://runrx.fit
App: RunRx Academy — search “RunRx Academy” on Apple App Store or Google Play Support email: [email protected]

Coach Caroline and Coach Valerie dig into a fear many runners do not name out loud: fear of gravity. This episode explains why runners often brace, overreach, and put a “kickstand” foot out in front of them when they get nervous about falling, and how that creates more impact instead of less. You will hear why controlled falling is a skill, how gravity and elasticity work together, and why learning to stop fighting the fall can make your running feel lighter and more natural.
The conversation also covers practical drills for building confidence in the fall, why runners are often afraid to leave the ground, and how this fear shows up not only in running but also in everyday movement and walking. Coach Valerie explains how curb pulls, plyo-style work, and simple at-home drills help runners rebuild trust in their bodies. The episode closes by connecting this skill work back to RunRx’s larger method: skill, strength, and self-care as the foundation for better movement at every age.
Key takeaways:
Fear of falling is real, and many runners compensate by braking with the foot instead of trusting gravity.
Running is controlled falling, not leaning or reaching.
Curb pulls and other simple drills help you practice leaving the ground safely.
As you age, balance and fall confidence matter even more for long-term movement and quality of life.
Walking, standing, and running all improve when you keep better communication with the ground.
Where to find us:
▶️ Free 30-Day RunRX Reboot — Skill, Strength & Self-Care https://www.youtube.com/watch?v=a0N-GZ0AosI&list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re
▶️ Join the RunRX Membership https://runrx.fit/join-runrxstrong
Website: https://runrx.fit
App: RunRx Academy — search "RunRx Academy" on Apple App Store or Google Play
Support email: [email protected]

Coach Caroline and Coach Valerie break down a big training truth: if you want better running results, it is not just about more miles, it is about better variety. Using the Boston Marathon winner’s training as an example, this episode explains why elite runners combine recovery runs, tempo work, and fast intervals instead of running every mile at the same pace. The conversation also revisits the RunRx triangle: running works best when strength and self-care support it, and when those pieces fall out of balance, progress stalls.
You will hear why easy miles alone will not automatically make you faster, why interval work matters, and why honest self-assessment is essential when you are working with a coach. The episode also explains how foam rolling, mobility, and self-care fit into the larger picture, and why runners often need a three-legged stool approach to stay balanced, improve, and avoid getting rickety when one part of training is missing.
Key takeaways:
More miles are not the whole answer; running variety matters more than running volume alone.
Elite runners do recovery runs, tempo runs, and interval work at different paces.
If you want to get faster, you need interval work plus the support of strength and self-care.
The RunRx triangle works like a three-legged stool: running, strength, and self-care all need to be supported.
Honest check-ins with your coach help you see what is missing and what needs more attention.
Where to find us:
▶️ Free 30-Day RunRX Reboot — Skill, Strength & Self-Care https://www.youtube.com/watch?v=a0N-GZ0AosI&list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re
▶️ Join the RunRX Membership https://runrx.fit/join-runrxstrong

Website: https://runrx.fit
App: RunRx Academy — search "RunRx Academy" on Apple App Store or Google Play
Support email: [email protected]

Valerie and Caroline break down why foam rolling and daily mobility work are essential for runners — not as a luxury, but as practical self-care that prevents adhesions, restores range of motion, and keeps you running pain-free. In this episode Valerie shares her own wake-up story (an unexpected leg injury) and how regular rolling, short mobility bites, and simple movement habits transformed her approach to recovery. You’ll learn why a little rolling often — five minutes before a warmup, during TV time, or between sessions — adds up, how to spot scar-tissue “knots” before they harden, and simple ways to normalize rolling so it actually happens (spoiler: leave the roller out of the car and put it in the living room).
Practical tips included in the episode:
• How to mix rolling, stretching and movement into one efficient routine.
• Why adhesions form and how rolling prevents them from hardening into chronic limitations.
• Quick roll + micro-mobility ideas you can do in 5–10 minutes when life gets busy.
• How to modify rolling and mobility when you’re injured so you can keep practicing running technique while you recover.
• How to make foam rolling a habit in clubs and groups (and why many runners don’t do it yet).
▶️ Free 30-Day RunRX Reboot - Skill , Strength & Self-Care
https://www.youtube.com/watch?v=a0N-GZ0AosI&list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re
▶️ Join the RunRX Membershiphttps://runrx.fit/join-runrxstrong📱 Find us in your app store for Apple and Google - RunRX Academy