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.

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Links to check out

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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.

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Links to check out

-- https://www.runrx.fit/

-- FREE 30 day reboot on YouTube by RunRX https://www.youtube.com/playlist?list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re

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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.

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Links to check out

-- https://www.runrx.fit/

-- FREE 30 day reboot on YouTube by RunRX https://www.youtube.com/playlist?list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re

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Learn why taking your time with running training leads to breakthrough race results without injury.

Timestamps of big takeaways

[00:43] A Patient Runner's Journey

Coach Valerie shares the amazing story of Victoria, a Canadian runner who took an unconventional path to her first half marathon.

Instead of rushing into races, she spent three years preparing, attending running clinics, and embracing the learning process as a complete beginner.

[02:42] The Mental Preparation is Just as Important as Physical Training

Victoria's success wasn't just about physical conditioning - it was about mental preparation too.

In other athletic pursuits, we wouldn't expect instant mastery. Yet with running, we often do.

[04:33] The Pull-up Analogy: Why Running Takes Time

Coach Valerie shares a brilliant comparison between learning to do a pull-up and learning to run properly.

Expecting immediate success in running is just as unrealistic as expecting to do a pull-up on your first try at the gym.

[08:13] Victoria's Success Story

Victoria had impressive progress - from running 10-12 minute miles to completing her half marathon at an 8-minute mile pace.

She overcame common form issues that many tall runners face and learned to run with proper posture.

[11:37] Your Invitation For Growth

There are no quick fixes in running, just like there aren't in any other aspect of life.

If you've been struggling with speed, injuries, or distance limitations, we invite you to approach running with a coachable mindset and connect with us at support@runrx.fit.

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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

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-- Have questions? Email us at support@runrx.fit

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

Ditch the numbers game and tune in to discover why your running feels trump your GPS stats – your next personal record might just be hiding in how you feel, not how far you go!

Timestamps of big takeaways

[00:22] The Power of Feeling in Running

Coach Caroline introduces a thought-provoking quote: "The body doesn't know how far you ran, but it knows how you felt doing it." Let’s talk about why your feelings matter more than your mileage!

[01:42] When to Pull the Plug on Your Run

Ever felt guilty for cutting a run short? Coach Valerie explains why it's crucial to listen to your body and be okay with modifying your plans. It's not about the miles - it's about how you feel!

[03:27] Redefining Your Running Mindset

We challenge you to move away from the "I have to get my run in" mentality. Instead, ask yourself, "How do I feel today?" It's not about skipping runs because of a little rain - it's about truly tuning into your body's needs.

[04:34] The Myth of the Continuous Long Run

Coach Caroline busts a major running myth here. She explains why splitting your long run into two sessions can be just as effective - if not more so - than one continuous slog.

[06:02] The Truth About 20-Mile Training Runs

We reveal why those dreaded 20-mile training runs might be doing more harm than good.

[07:27] Learning from the Elites (Without Copying Them)

Ever wondered how elite runners rack up those insane weekly mileages? Tune in here for their secret strategies - and why you shouldn't try to mimic them exactly.

[09:30] Real Talk: The Pressure We Put on Ourselves

Time for some tough love, runners! We discuss the unnecessary pressure we often put on ourselves and how it can derail our training.

[10:47] The Power of Skill-Based Training

We share an inspiring story of a runner who qualified for Kona in her 60s by focusing on running skill rather than just logging miles. Could this be the secret to your next personal record?

[12:37] How Coaching Can Transform Your Running

We wrap things up by explaining how having a coach can revolutionize your running journey. From form checks to mental strategies, we're here to help you crush your goals - whatever they may be!

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Links to check out

-- https://www.runrx.fit/

-- FREE 30 day reboot on YouTube by RunRX https://www.youtube.com/playlist?list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re

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Treadmill or trail? Tune in for some surprising truths about indoor vs. outdoor running!

Timestamps of big takeaways

[00:22] The Great Treadmill vs Outdoor Running Debate

We kick off the episode with a classic runner's dilemma - treadmill or outdoor running? Coach Caroline shares her personal experience, highlighting how preferences can vary drastically between runners.

[01:45] The Science Behind Treadmill Running

Coach Valerie drops some knowledge bombs here! She explains how treadmill running differs from outdoor running in terms of body mechanics. You'll never look at that moving belt the same way again!

[02:59] Why Treadmills Can Improve Your Form

Treadmills might actually help you run with better form. Coach Valerie explains how the controlled environment of a treadmill can help you maintain proper posture and timing.

[04:22] The Great Outdoors: It's All About the Fall

We dive into why outdoor running feels different. Spoiler alert - it's all about that forward fall! Coach Valerie breaks down how your body's forward momentum is the real MVP in outdoor running.

[05:04] Can You Train Effectively on a Treadmill?

Coach Valerie confirms you can absolutely train effectively on a treadmill. But there's a catch - you'll want to incorporate some "fall drills" off the treadmill to get the full running experience.

[05:51] The Curved Treadmill Revolution

Coach Valerie introduces us to the world of curved, non-motorized treadmills. This isn't your average gym equipment!

[08:10] The Magic of Controlled Fall on a Curved Treadmill

We get a vivid description of running on a curved treadmill - It's the closest you can get to outdoor running while staying indoors!

[09:14] Quick Tip for Regular Treadmill Users

Don't have access to a fancy curved treadmill? No worries! Coach Valerie shares a pro tip: set your regular treadmill to a 1% incline. Small change, big impact!

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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

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Tune in and learn the secret skill of running to transform your stride and banish pain for good.

Timestamps of big takeaways

[00:22] Running is More Than Just One Foot in Front of the Other

We kick things off by challenging the common notion that running is simply about moving your feet. Coach Caroline introduces the idea that running, like tennis or golf, is actually a skill that can be learned and improved.

[01:43] The Science Behind Efficient Running

Coach Valerie drops some knowledge bombs about the biomechanics of running. Did you know that average runners spend up to eight times longer on the ground than necessary? That extra ground time could be holding you back.

[02:49] The Natural Blueprint for Running

Remember when you were a kid and running felt effortless? We dive into why that natural ability is still within you, and how you can tap into it to become a more efficient runner.

[04:21] Why "Pick Up Your Feet" Isn't Enough

We've all heard coaches yell "pick up your feet!" But is that really helpful advice? We break down why simply telling runners to move faster misses the mark, and what you should focus on instead.

[06:06] The Problem with "Putting One Foot in Front of the Other"

The classic advice of "putting one foot in front of the other" might actually be hurting your running form. And, it could lead to injuries!

[07:20] Overcoming Mental Barriers to Improving Your Form

So many runners resist the idea of changing their form. But, you can break through those mental blocks to become a better, more efficient runner.

[09:09] The Power of Gait Analysis

Curious about what's really going on with your running form? A gait analysis can reveal issues you might not even realize you have.

[11:08] One Correction to Rule Them All

There's often one key correction that can address multiple running issues.

[12:10] Join Our Community of Runners

Join the RunRX community! Whether you're just starting out or looking to take your running to the next level, we've got resources to help you run pain-free and enjoy every step.

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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

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In this episode, we share tips on how to optimize your training using heart rate intervals, especially if you carry extra weight.

Timestamps of big takeaways

[00:21] Heart Rate in Running for Heavier Folks

Coach Caroline introduces the topic of heart rate training for heavier runners.

[01:09] Heart Rate Training for Heavier Runners

Coach Valerie explains why heart rate gets higher for shorter intervals, especially for those who are overweight or just starting out.

[02:06] Short Intervals and Recovery

If you let your heart rate get high during short running intervals, recovery between efforts is important.

[03:34] Benefits of This Training Approach

This training method of short intervals and recovery leads to improved conditioning and efficiency over time.

[04:23] Avoid Strict Time Intervals

Rather than adhering to strict time intervals, listen to your body.

[05:51] Frequency of Training

Coach Valerie recommends training every other day rather than daily.

[06:54] Focus on Efficient Movement

Quality over quantity in running practice is your best bet for training without pain (and less risk of injury!).

[08:10] Learning to Run vs. Just Moving

Stopping to recover is more beneficial for learning to run than continuously walking.

[10:11] Mindset Shift in Training

We recommend you change your mindset about constant movement during training.

[11:21] Interval Training > Constant Training

Interval training can make running more enjoyable and effective.

[13:02] Applying Interval Training to Race Scenarios

Here the coaches talk about how interval training prepares runners for varying paces during races.

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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