The RunRX Podcast

• The Running Mistake Everyone’s Still Making

  In this episode, Coaches Caroline and Valerie respond to a recent comment about “knee drive” and break down one of the most misunderstood concepts in running form. From “stride length” to “foot strike” to “ankle action,” this is your guide to cutting through the noise and understanding how real running efficiency works.If you’ve ever wondered what you should be doing with your knees, ankles, or feet while running—this conversation is for you.🔑 Key Takeaways:✅ Why "knee drive" is a misunderstood cue that can actually harm your running form✅ The Pose Method of Running and how it simplifies movement to reduce injury✅ How pulling—not pushing—is the key to efficient, pain-free running✅ Why buzzwords like “foot strike” and “stride” are misleading without context✅ What your ankles and knees should really be doing mid-run✅ How coaching feedback and live movement correction can improve your form instantlyWhether you're a new runner, recovering from injury, or chasing a PR—understanding correct movement mechanics is essential to running pain-free for life.📺 Watch the Deep Dive video on YouTube to see the full visual breakdown of why knee drive isn't the answer—and what to do instead. https://youtu.be/BaKfIpWGjX4Subscribe here: YouTube.com/RunRX💬 Have questions about form, feedback, or how to join a Zoom session? Email [email protected] or drop a comment under the episode!

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• One Goal. One Plan. Big Results.

  🎉 In this episode, Coaches Caroline and Valerie share the inspiring story of a runner in our membership who crushed her first 30K race goal—pain-free and faster than expected! If you're chasing a time goal, struggling with recurring injuries, or wondering how to take your training to the next level, this episode is your blueprint.🔑 Key Takeaways:✅ Why setting one clear race goal is more powerful than juggling multiple✅ How this runner used drills, strength training, and coaching check-ins to improve form and eliminate pain✅ The importance of being coachable and consistent—even when the work feels “silly”✅ How our live Zoom sessions help correct running form in real time✅ What it means to train smarter—not harder—with personalized plans and feedback✅ How to safely level up from 10K to half marathon to 30K with confidenceWhether you’re training for a 5K or an ultra, RunRX coaching helps runners hit their goals and stay injury-free through a focus on movement quality, strength, and personalized support.📺 Want more? Subscribe to RunRX on YouTube for our new deep dive video series on movement, pain prevention, and race prep tips: YouTube.com/RunRX💬 Ready to take your running seriously? Join the RunRX Membership to get a personalized gait analysis, structured plan, and the coaching you need to thrive. Visit RunRX.fit and hit the “Work With Us” button.

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• Jeffing: The Evolution of the Run-Walk Method & How to Use It Effectively

  🏃‍♂️ Have you heard of "Jeffing"? In this episode, Coach Caroline and Coach Valerie break down the evolution of the Jeff Galloway Run-Walk Method and why it’s now being called “Jeffing.” If you’ve ever struggled with maintaining pace in long-distance running or felt like you needed breaks but didn’t know how to take them effectively, this episode is for you!🔑 Key Takeaways:✔️ What is Jeffing, and how did Jeff Galloway revolutionize marathon training?✔️ Why walking during a run can actually improve endurance & reduce injury risk✔️ The difference between the original Galloway method and today’s updated Jeffing approach✔️ How shorter walk breaks (30 sec instead of 1 min) improve efficiency & performance✔️ Why RunRX emphasizes strategic stopping over scheduled walk breaks✔️ The best running drills to reset form & avoid sluggish restarts🏃‍♀️ Looking for better running technique? Coach Valerie shares her proven method of using short resets & movement drills to keep your form strong and your body feeling light and elastic!📺 Watch the full breakdown & technique demos on YouTube! Subscribe to RunRX on YouTube to get exclusive deep-dive training videos on running mechanics, injury prevention, and strength for runners.📺 Check out the Walk-Run Video we discussed on YouTube💡 Want expert coaching? Get a gait analysis & personalized coaching inside the RunRX Membership. Improve your running form, strength, and self-care routine to run pain-free. Learn more at RunRX.fit.🎧 Listen & Subscribe: 👉 Apple Podcasts | Spotify | Google Podcasts | YouTube | Facebook | X | Rumble🔔 Like, share, and subscribe to help more runners discover how to run pain-free!

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• Where Back! Plus, How to Recover Properly from Running Injuries

  📢 Welcome back to the RunRX Podcast! After a brief break, Coach Caroline and Coach Valerie are back with fresh insights to help you run pain-free! In this episode, we dive into running recovery strategies, bust common injury myths, and share proven methods for faster recovery.🔑 Key Takeaways:✔️ Why rest isn’t always the best solution for running injuries ✔️ How to recover while staying active and avoiding setbacks ✔️ The best mobility drills and strength exercises for shin splints, knee pain, and more ✔️ How correct movement patterns prevent injuries and improve performance ✔️ Why consistency in self-care and training makes all the difference🏃‍♂️ Want to run pain-free? Valerie and Caroline break down proven injury prevention techniques and explain why correcting movement is the key to lasting results.📺 Watch our in-depth training videos on YouTube! Subscribe to RunRX on YouTube for step-by-step tutorials, deep dives, and expert coaching.📺 Check out the Warm Up Video we mentioned in the podcast.💡 Looking for personalized coaching? Join the RunRX Membership for a full gait analysis, immersive training, and 1-on-1 guidance from Coach Valerie. Learn more at RunRX.fit.🎧 Listen & Subscribe: 👉 Apple Podcasts | Spotify | Google Podcasts | YouTube | Facebook | X | Rumble🔔 Don’t forget to like, share, and subscribe! Help more runners discover how to run injury-free!

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  17:48
• REPLAY: 10-Min Mile Can Be Effortless

  Short episode summaryHow long does it take you to run a mile? If it’s in the double digits, is that okay? Tune in to learn what the RunRX coaches think about a 10-minute mile.Timestamps of big takeawaysChallenging the Ten-Minute Mile[00:27] How long it takes you to run a mile isn’t as important as how you run that mile.[01:15] The better we get at something the easier it will feel. It’s not going to make the act itself easier, but we’ll be more efficient at doing it. Therefore, we’ll feel like it’s easier to do.Improving Running Efficiency: Balancing the Bowling Ball[03:02] People sometimes get injured when they try to run faster or longer. You can’t take your body beyond what it’s capable of though. You have to work your way up to speed and distance in running.[04:30] Coach Valerie shares the story of a runner she knows from Africa who used to run while balancing water on his head.[05:02] A lot of people sign up for a race to motivate themselves to run, but that sets them up to think they should be running faster. The real thing you need is efficiency first, and then it will actually improve your running speed.Easier Running Doesn’t Equal Speed[06:30] Your run will get easier with time as you learn how to run more efficiently. But that might not translate to running faster right away.[08:42] Our challenge to you is not to get bogged down if your mile is in the double digits right now.Rate, Review & Subscribe ReminderDon’t forget to like and subscribe to our show. You can also rate and review our show on Apple Podcasts! We’re on Spotify as well!Links to check out-- https://www.runrx.fit/-- FREE 30-day reboot on YouTube by RunRX https://www.youtube.com/playlist?list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re-- Follow us on Facebook https://www.facebook.com/runrxfit/ and Instagram https://www.instagram.com/runrx/-- Have questions? Email us at [email protected]

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