Tune in and now discover why eating for performance (not rewards) could revolutionize your running - and how to make the switch today.

Timestamps of big takeaways

[00:22] The Big Mindset Shift: Performance vs Reward

Let’s talk about eating for performance rather than using food as a reward for exercise.

Coach Valerie challenges us to imagine how much better we'd feel if we ate like it's race week all the time (but not post-race!).

[02:51] Trial and Error

Coach Valerie shares about her early morning workout and nutrition path.

Sometimes we have to learn what works, and what doesn’t through trial and error

[06:19] Your Personal Food Path Starts Here

We dive into how to start eating for performance.

Coach Valerie explains why she doesn't just hand out diet plans. Instead, she'll work with what you're already eating and help you experiment with timing and choices.

[09:14] The Lifestyle Approach

Don't talk about "diets." Focus on sustainable lifestyle changes instead.

Learn to think about how foods make you feel during your workouts.

[11:28] The Pre-Run Food Strategy

Ever wonder why you shouldn't eat a salad before running?

If your digestive system is working hard, it takes away from your workout. This is why things like gels and simple carbs were invented for runners!

[17:03] The Evolution of Runner Nutrition

Take a trip with us through the decades of runner nutrition - from the high-carb 90s to the protein stigma and the low-fat craze.

Balance between carbs, protein, and fat is crucial for performance. But, one-size-fits-all approaches don't work.

[18:56] Water is The Most Overlooked Performance Enhancer

Hydration is critical for performance nutrition.

Coach Caroline shares about her increased water intake, while Coach Valerie reminds us that staying hydrated throughout the day is more important than carrying water on every run.

[21:38] A Practical Tip for Mindful Eating

Here’s a powerful strategy for more conscious eating - writing down your planned meals for tomorrow. This simple practice helps you understand your food choices and how they align with your performance goals. It can be especially helpful during the challenging holiday season.

Rate, Review & Subscribe Reminder

Don’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 support@runrx.fit

-- Subscribe to Our YouTube Channel: https://www.youtube.com/@RunRX

A runner in his 60s went from "creaky knees" to a personal record in his 5K. Wanna know how? Tune in and find out!

Timestamps of big takeaways

[00:22] It's Never Too Late to Improve

We chat about an inspiring runner in his late sixties who thought it might be too late to fix his "creaky knees" - until he improved his personal record in a 5K after working on his form.

[01:50] Understanding Stride Length: The Broad Jump Analogy

Stride length is a byproduct of good form rather than something you actively create.

[04:00] The Speed-Stride Connection

Listen in as we explore how elite sprinters achieve the highest stride lengths while maintaining incredibly quick cadences of 250-300 steps per minute.

[05:52] The Lightbulb Moment

Our runner finally discovered the perfect balance between pulling his feet and allowing his body to travel forward, leading to both increased stride length and faster running times.

[07:29] The RunRX Method: Breaking Down the Investment

We pull back the curtain on our coaching process, explaining why we structure our program the way we do and how the three-month progression typically works: mind understanding, body following, and finally, everything clicking together.

[10:13] The Power of Live Coaching

Having eyes on your form makes such a difference in your running journey!

You shouldn't be afraid to be "looked at" during coaching sessions. Virtual coaching creates a comfortable environment for improvement without the pressure of an audience.

Rate, Review & Subscribe Reminder

Don’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 support@runrx.fit

-- Subscribe to Our YouTube Channel: https://www.youtube.com/@RunRX

In this episode, we discuss the "super shoe" revolution and the growing speed divide in marathon running.

Timestamps of big takeaways

[00:22] The Mental Game of Running

Coach Caroline opens the episode with an eye-opening discussion about the evolving world of marathon running.

[01:52] The Evolution of Marathon Entry

Coaches Caroline and Valerie explore how major marathons like Chicago and London have become increasingly exclusive, with London receiving a staggering 800,000 applications for just 50,000 spots. Learn how qualification times and lottery systems are changing the game.

[04:11] Breaking Barriers: The Speed Revolution

Listen in as the coaches discuss the incredible developments in marathon times - from Kipchoge's 2:00:00 milestone to the recent Chicago Marathon where we saw unprecedented times for both men and women.

[05:41] The Super Shoe Effect

The "super shoe" revolution is creating a fascinating divide in the running community. Hot take! The truth is, these shoes only benefit runners with already efficient form.

[08:51] Racing vs. Finishing: Two Different Experiences

Coach Valerie shares her personal journey from simply finishing marathons to racing them, and understands why these are completely different experiences. Celebrating all runners while helping them become more efficient is crucial.

[10:07] Training Like the Elites

We believe in training all runners like they're elite athletes - focusing on intervals, strength work, skill development, and proper self-care. Investing in becoming a better runner goes far beyond just buying the right shoes and signing up for races.

Rate, Review & Subscribe Reminder

Don’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 support@runrx.fit

-- Subscribe to Our YouTube Channel: https://www.youtube.com/@RunRX