The RunRX Podcast

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

A deep, practical conversation about running shoes, cushioning, and joint care. We unpack the history from motion-control to maximal cushion, explain why more foam didn't solve running injuries, and how overly-cushy shoes can actually mask impact and lead to harder landings. Learn what really protects your joints (movement, foot strength, consistent prehab/rehab), what “super-shoes” changed for elites and recreational runners, and non-surgical options like viscosupplementation (gel injections) and smart rehab. Actionable takeaways for older runners and anyone who wants to run longer, healthier, and with less pain.

▶️ Free 30-Day RunRX Reboot — Skill, Strength & Self-Care (YouTube playlist) https://www.youtube.com/watch?v=a0N-GZ0AosI&list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re
▶️ Join the RunRX Membership https://runrx.fit/join-runrxstrong
📱 App: Search RunRx Academy in Apple App Store or Google Play — join the membership and upload check-ins, gait videos, and get coached directly.

Coach Valerie and Coach Caroline explain why that perfect, effortless feeling you get during a Zoom drill or in-room practice sometimes disappears the moment you step outside — and exactly what to do about it. This episode walks through the practical steps to bridge practice and real runs: how to treat runs like interval practice, when and how to stop and reset, small “mini” strength and mobility sessions that preserve progress when life gets busy, and why consistent check-ins (gait analysis and video feedback) speed learning and prevent injury. If you're recovering from an injury or trying to hold on to form while building distance, this episode gives tactical, coachable advice — warmups, pacing mindset, how to use brief drill sessions as maintenance, and simple ways to make running feel good again so you actually want to keep doing it.
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
📱 Find us in your app store for Apple and Google — RunRX Academy

Coach Caroline and Coach Valerie tackle the most common myths about running after 40 and explain what’s real, what’s nonsense, and how to start (or restart) running with confidence. This episode covers why age is not a barrier to beginning or improving as a runner, practical changes to training (warm-ups, recovery, nutrition, and sleep), how to build a safe marathon timeline if you’re new to long distances, and coach-tested strategies to keep running for decades. Whether you’re a newcomer thinking “I can’t start now” or an experienced runner worried about knees, this episode gives concrete, actionable guidance and real member examples to help you move forward.
Key takeaways:
It’s never too late to start running — how you start matters more than your age.
Warm-ups, recovery, sleep, and nutrition become more important as you age; the workout itself can still be strong.
Progression: build foundations with 5Ks → 10Ks → longer distances; allow 6–12 months when aiming for a first marathon.
Micro-sessions and efficient strength/self-care keep you moving even when life is busy.
Real-world proof: members in their 60s–80s keep training and improving with good foundations and coaching.
▶️ 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 answer a common question from a RunRx member: when should you contact your coach about an injury, and what should you do in the meantime? This episode explains why runners often delay asking for help, the risks of waiting (how small niggles can become bigger problems), and practical first steps you can take the moment you notice pain.
We cover:
How to triage your symptoms (what’s usually fine to self-manage vs. when to see a doctor).
What to send your coach (short run videos, photos of the painful area, details about when it hurts).
Recovery expectations and typical timelines for common running injuries.
How to continue working on your running technique while you heal—movement drills, bands, and modified drills that keep you improving without making the injury worse. If you’re a busy runner who wants to protect your training and avoid long recoveries, this episode gives clear, coach-tested guidance and shows how RunRx supports injured runners back to stronger, more efficient running.

▶️ 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]