The RunRX Podcast
RunRX is the prescription for running pain-free. With two decades of teaching running technique, Coach Valerie knows a lot about how to run without pain. Coach Caroline works with Valerie on the mindset of the athletes in their membership. Join them as they answer questions and talk about topics that many runners have asked and some that they don't realize they should ask.
Running in the Heat: Why Sweating More Is Not the Goal
Coach Caroline and Coach Valerie dig into a summer topic that runners still get wrong all the time: sweating more does not automatically mean training smarter. They start with the old-school mylar sweat suit craze, the idea that extra sweat meant faster weight loss, and why that mindset is still hanging around today. Valerie explains that heat itself is not the problem—running or training in heat can be useful—but adding unnecessary heat stress on top of exercise is where people get into trouble. If you are already working hard outside, your heart is doing enough work without a he...
How Drills Build Better Running: Warmups, Movement Patterns, and Pain-Free Progress
Coach Caroline and Coach Valerie dig deep into why drills matter so much in the RunRx method and why they are not just an extra add-on before a run. Valerie explains that drills are part of the foundation of better running because they prepare the body for the movement pattern you are about to do, help you understand what your body feels like on a given day, and give you a way to train running without automatically jumping straight into miles. In this episode, the conversation focuses on movement preparation, not just workout volume, and why so many runners...
Steroids, Recovery, and Pain Relief: What Runners Should Know
Coach Caroline and Coach Valerie unpack the real meaning of “steroids” in a running and training context, separating the bodybuilding stereotype from the more practical reality of recovery, inflammation, and pain relief. Valerie explains that many people hear the word steroids and immediately think of big muscles, aggression, and cheating, but in everyday sports medicine the conversation is often about recovery and reducing inflammation so an athlete can keep moving and continue the work needed to heal.
The episode also includes Valerie’s personal story of pulling her back in a parking lot, taking a pain pill only t...
Too Many Voices? Why Runners Need One Clear Coaching Plan
Coach Caroline and Coach Valerie talk about what happens when runners have too many opinions in their ear: a shoe store telling them one thing, a physical therapist telling them another, a coach saying something else, and social media adding even more noise. Valerie explains why her coaching starts with one core idea: running is a movement pattern, and if the pattern is not working, no shoe, brace, or trendy fix will magically solve it. The episode focuses on how runners often arrive already injured and already overwhelmed, which is exactly why they need a simple, consistent, movement-based approach.<...
Stress, Environment, and Better Training: Why Mindset Changes Your Workout
Coach Caroline and Coach Valerie dig into a powerful idea for runners and exercisers: your mindset changes the workout itself. Caroline opens with a study involving rats on a treadmill where the same exercise produced very different cortisol responses depending on the environment. In the lab, the rats were stressed; when the treadmill was moved into a field, they felt safer and freer, and cortisol dropped even though the exercise was the same. That sets up the big question of this episode: if the workout is identical, how much does your environment and your attitude affect the result?
<...Hydration Prep for Hot Summer Runs: Sweat Tests, Electrolytes, and Pre-Hydrating
Coach Caroline and Coach Valerie delve into one of the biggest summer training challenges for runners: staying hydrated when the heat and humidity intensify. The conversation starts with a real-world Texas problem, where even gardening can leave you feeling overworked, discombobulated, and dealing with gut issues hours later. Valerie explains why it is important to test yourself, because everybody sweats differently and you cannot assume your hydration needs are the same as someone else’s.
This episode breaks down practical ways to figure out what your body actually needs. Valerie walks through a simple weight test, explains ho...
Stop Chasing Every Trend: How to Find a Running Coach You Can Trust
Coach Caroline and Coach Valerie talk about what makes running and rehab advice actually useful when you are overwhelmed by influencers, conflicting opinions, and constant “do this, do that” content. Valerie shares why she started creating videos back in 2011: after clinics, runners often could not remember the drills and tips she taught, so she began filming the movement work so people could go back and review it later. That simple, repeatable teaching style became part of RunRx, where the focus is on clear cues, practical drills, and helping runners understand the same movement from different angles until it clicks.
No Drama, Just Running: Why Zoom Coaching Works Better Than Group Run Chatter
Coach Caroline and Coach Valerie talk about why the RunRx Zooms feel so different from a traditional running group. Instead of side conversations, pace matching, and getting pulled off focus by group chatter, these Zooms are built around one thing: your running. Valerie explains how small-group coaching creates space for technique work, injury questions, gait analysis, and real-time feedback without the noise that often comes with larger social run groups.
The episode also covers what it means to be coachable, why new runners sometimes feel defensive when their movement is corrected, and how video analysis helped normalize...
Carbs Are Back: Fueling, Gels, and Gut Training for Runners
Coach Caroline and Coach Valerie unpack why sugar and carbs are “making a comeback” in endurance running and why the answer is more nuanced than simply eating more. The conversation walks through the evolution from early-90s carb loading, to spaghetti dinners the night before a race, to the rise of gels and goo, and then into keto, paleo, and the newer high-carb trends you see today. They also explain why a lot of runners have copied elite fueling strategies without matching the volume, intensity, or gut training those athletes actually do.
This episode also covers the prac...
The Day-Two Runner: Why Recreational Runners Need a Different Coaching Approach
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...
Why Stretching Matters More as You Age
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, an...
Fear of Gravity
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 runn...
Minimum Effort for Maximum Gain
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 au...
How Long Should You Foam Roll
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 i...
Gel in Your Knee Not Your Shoes
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 pl...
Drill vs Easy Running
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 for...
Myths About Running After 40
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 gui...
When to Ask Your Coach About an Injury
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 ab...Stress, Mini-Sessions & Movement: Keep Training When Life Gets Busy
Coach Caroline and Coach Valerie talk candidly about stress, deadlines, and how to keep movement and training sustainable when life gets overwhelming. We explain why exercise often becomes "the first thing to go" during high-stress periods, and share practical, coach-tested strategies to preserve fitness without adding pressure: short, effective micro-sessions (5–10 minutes), practical strength and self-care that slot into busy days, when to prioritize sleep over a hard workout, and how to adjust racing goals or training plans during stressful times. You'll get specific examples (timer tricks, mini strength circuits, mobility drills), mindset reframes to keep movement supportive rather than st...
Treat Your Run Like Practice — Stop, Reset, and Improve
Coach Caroline and Coach Valerie answer a great membership Zoom question: why do drills feel amazing in a Zoom practice but not translate to outdoor runs? In this episode we explain the difference between "in-place" drill conditioning and running practice, why doing too much outside too soon can undermine progress, and how to treat running like an interval-style practice — work, reset, drill, then continue. You’ll get practical steps for stopping and resetting mid-run, why small intentional pauses improve form and endurance, how walk-breaks differ from resets, and real member examples that show steady progress. Also learn how our gait...
Turn Lurking into Pain-Free Running
In this episode of the RunX Podcast Coach Caroline and Coach Valerie explain why short, regular check-ins beat occasional overreach, how simple movement checks and short daily drills prevent injury, and why coaching focuses on your movement — not your clothes or weight. Learn exactly what a coach looks for in a gait check (ears → shoulders → hips → lifted ankle), how private vs community check-ins work, and step-by-step tips for uploading usable video or photos so your coach can help faster. Hear real member examples of how small, repeatable changes turned chronic pain into consistent, pain-free running. Practical, actionable, and grounded in movem...
Cut the Noise: How to Find Real Running Advice
Coach Caroline and Coach Valerie explain how to cut through the overload of running tips, gadgets and trends so you can actually improve — not just chase the next miracle product. Learn why movement, gravity and muscle elasticity are the stable truths that solve most injuries, how consistent simple drills beat fad fixes, and quick next steps you can take today to rebuild confidence and run pain-free.
Chapters
00:00 — Intro: RunnerX Podcast & episode focus
00:30 — The social-media noise: why conflicting advice confuses runners
01:40 — Why runners often arrive in pain (common patterns we still see)
03...
Run Strong After 40: Move Smarter, Not Harder
Coach Caroline and Coach Valerie break down how to fall back in love with running after 40. Learn why efficiency matters more than mileage, how short strength + mobility sessions beat marathon-length gym time, and the simple movement habits (5–10 minute drills) that protect your body and make running fun again. Perfect for runners returning after a break or anyone wanting a sustainable, pain-free approach.
Chapters
00:00 — Intro: RunnerX Podcast & episode focus 00:30 — Why running after 40 feels different (twinges, recovery, patience) 02:00 — Move smarter: efficiency, elasticity, and running as movement 03:30 — Strength training for runners: start bodyweight → progress sensibly 05:00 — Time-efficient plans: 5–10 minute drills that actu...
Run Every Day in 2026? The Coach’s Honest Answer
Is running every day a smart New Year’s goal — or a fast track to burnout and injury? In this episode Coach Caroline and Coach Valerie unpack the why behind daily running, safer alternatives (practice movement, drills, strength, mobility), and how to build a sustainable daily habit without wrecking your training. Perfect for runners wondering whether to chase the “run-every-day” trend or adopt a smarter, movement-first plan for 2026.
✅ Key takeaways
✅ Ask “why” before committing to daily runs — purpose drives safer training.
✅ Running every day ≠ running long every day — short, focused movement is smarter.
✅ Pra...
Controlled Falling: Beat the Fear & Run Freer
Controlled falling, cadence, and the mental roadblocks that stop runners — Coaches Caroline & Valerie explain how to train the fall, recover from fear-driven movement mistakes, and use simple drills to run lighter and pain-free.
✅ Key takeaways
✅ Controlled falling (not leaning) reduces impact and improves cadence.
✅ Start with drills (wall, bands, short hops) and build balance before chasing 180+ cadence.
✅ If fear appears — stop, reset, practice balance — don’t reach with the front foot.
✅ Transfer drills to running gradually and seek live feedback for faster, safer progress.
▶️ Free 30-Day RunRX Reboot - Skill, Streng...
Cadence Decoded — Why 180 Isn’t a Rule, It’s a Result
Someone on social media said “stop telling everyone to run at 180” — and that sparked this deep, practical conversation. Coach Caroline and Coach Valerie walk through: what cadence actually measures, why the ~180 figure exists (its research origin and relation to ground reaction force), why you can’t safely force 180 without developing elasticity and skill, and exactly how to train cadence the RunRx way (drills, metronome practice, short intervals, resets on long runs).
We also share a real runner story: a woman who hit ~190–195 but wasn’t moving efficiently — once she learned pose → fall → pull and built elasticity, she dropped 2–3 minute...
Reset, Reboot, Run: Keep Momentum Past January
New-Year slump? Learn how to turn short-lived motivation into a sustainable running habit. Coach Caroline and Coach Valerie share a movement-first approach (elasticity, drills, strength), realistic goal setting, and simple nutrition mindset shifts so your January change actually sticks — without strict diets or burnout.
Key takeaways
✅ Pre-plan two realistic weekly workouts you WILL do — small wins beat “all or nothing.”
✅ Treat training as self-care: short drills, strength, and mobility preserve form when time is tight.
✅ Movement first, miles second — build elasticity, balance and body-weight strength to stay consistent and avoid injury.
✅ Short int...
Holiday Running Survival Guide — Keep Your Fitness on Track
Staying on track through the holidays: practical, low-stress strategies to keep your running consistent over Christmas & New Year. Learn the “minimum effective dose,” how to use short drills and strength sessions when you can’t run, smart deloading, interval options for travel, and how RunRx Zooms & the app can keep your form sharp while life gets busy.
Key takeaways
✅ Pre-plan two realistic workouts for holiday weeks — win those and you’ll reduce stress and stay consistent.
✅ Do a short drill/strength/self-care session (5–15 min) when long runs aren’t possible — it preserves form and fitness.
...
VO₂ Max Is a Gimmick — Train by Feel, Not Your Watch
Learn why VO₂ max (and other watch metrics) don’t tell the whole story — and what really improves running performance: better movement, cadence, heart-rate awareness, and consistent drill work. Coach Caroline and Coach Valerie cut through the gimmicks, explain why lab VO₂ testing ≠ instant speed, and give practical steps you can use on your next run to feel and perform better.
✅ Key takeaways
✅ VO₂ max is largely genetic and often over-sold by gadgets — it’s an estimate on your watch, not a magic fix.
✅ Movement and skill (cadence, elasticity, posture) create the biggest gains for most recreat...
Cadence & Elasticity: Safely Train Toward 180
Learn what cadence actually is, why 180 SPM is useful (but not an overnight fix), and how elasticity drills + metronome practice help you pick up rhythm without blowing up your aerobic effort. Coaches Caroline & Valerie break cadence down into simple progressions, explain why older runners stiffen (and how to reverse it), and give practical drills you can use today to make your easy runs feel easier and your speed work more effective.
✅ Key takeaways
✅ Cadence = steps per minute; the magic zone many coaches reference is ~180 SPM but you progress there slowly.
✅ Building muscle elasticity (hops...
Taper Like a Pro — Race-Week Strategy & the Carb-Loading Truth
Learn why you taper, what a smart taper actually looks like, and why “carb-loading” isn’t a one-size solution. Coaches Caroline and Valerie break down race-week intensity vs. volume, practical taper templates, real fueling rules you should test in training, and step-by-step actions to arrive at the start line fresh, confident, and race-ready.
✅ Key takeaways
✅ Taper purpose: reduce fatigue while preserving the fitness you earned — not to “rust” you into race day.✅ Pull intensity more than you pull volume — keep short, familiar runs so legs stay springy.✅ Two-hour long runs (or time-based training) beat arbitrary 20-mile checks for most recrea...Beyond 26.2 — How to Train for an Ultra (Practical, No-Nonsense Plan)
What makes an ultramarathon different from a marathon — and how should your training actually change? In this episode Coaches Caroline and Valerie explain the real demands of ultra running (road vs trail, time-on-feet, carry & fueling needs) and give a coachable, down-to-earth plan for runners who want to go beyond 26.2 miles without breaking themselves.
🔑 Key takeaways
✅ Ultra = any distance > 26.2 miles (common formats: 50K ≈ 31.07 miles, 50-mile, 100K, 100-mile).✅ Train similarly to a marathon — but add time-on-feet: more total volume and more sessions that simulate long hours on your feet.✅ Trail ultras aren’t just longer road runs: add technical trail p...Missed Training — What to Do Next (No Guilt, Just a Plan)
Missed a key workout or a long run? In this episode Coaches Caroline and Valerie walk you through exactly how to recover your training plan without panic, how to decide when to make up miles vs. adjust expectations, and the coaching mindset that keeps you progressing without burning out. Practical, coachable steps for real runners who don’t have a perfect schedule.
✅ Key takeaways
✅ How to quickly triage a missed workout: ask why you missed it (illness, travel, burnout) and decide the correct response.✅ Make-up strategies that work: short and intense substitute sessions vs. doubling up — when each...Marathon Bucket List — Pick, Plan, and Run Your Dream Race
Thinking about a bucket-list marathon (big city, destination, or iconic course)? Coaches Caroline and Valerie cover how to choose the right race for your goals, practical travel & taper tips, how to adapt training for altitude/heat/time-zones, and the logistics that make a destination marathon a joyful success — not a stress test.
✅ Key takeaways
✅ How to choose the right bucket-list marathon: course profile, time of year, travel logistics, and your personal goal (finish, PR, experience).✅ Training timing: when to start, how to peak for a race far from home, and how to fit destination rules into your tap...Why Runners Are Getting Faster — The Truth About Super-Shoes
In this episode Coaches Caroline and Valerie unpack the recent drop in elite marathon times, the role of super-shoes and recovery, and — most importantly — what recreational runners can actually do to get faster without getting injured. If you’ve wondered why the elites seem to keep improving while your pace sits still, this episode explains the science (gravity + elasticity), the training trends (intervals, Norwegian-style sessions, split volume), and the one thing that levels the playing field: smarter movement and targeted coaching.
🔑 Key Takeaways
✅ Why super-shoes help elites more: they boost recovery and magnify gains for runners who already...Unglue Your Feet — Move Better for Running, Pickleball, and Life
In this episode Coaches Caroline and Valerie unpack why so many athletes—runners and recreational players alike—feel “stuck to the ground,” lose elasticity, and suffer knee pain. Using live examples from pickleball and running check-ins, they explain the simple shift that changes everything: lift your torso, increase fall, and actively pull the foot up. These small movement changes free your feet, protect your knees, and make every sport feel easier and more fun.
🔑 Key Takeaways
✅ Footwork matters across sports — the same drills that improve Pose → Fall → Pull running improve pickleball footwork and reduce knee injury risk.✅ Unglue your...Why Breathing Actually Matters for Running (And How to Train It)
In this episode Coaches Caroline and Valerie unpack the breathing craze—what’s helpful, what’s hype, and exactly how to use breathing drills to improve your running. They explain why breathing is a rhythm inside your run (not a distraction), how to practice breathing so it becomes automatic, and simple drills you can use in warm-ups to expand your chest, calm your panic response, and run longer/faster with less effort.
🔑 Key Takeaways
✅ Breathing is part of running’s rhythm — practice it as a drill, not as a constant thought during your run.✅ Drills (exaggerated practice) teach y...Nike can't replace evolution
In this week’s RunRx podcast, Coach Caroline and Coach Valerie dive deep into the three‑step gait cycle—Pose → Fall → Pull—and reveal how just 28 days of focused practice can transform your running form. Discover why understanding the nuance of timing, body awareness, and mindset is as critical as the drills themselves—and learn how decades of coaching with Dr. Romanov shaped Valerie’s game‑changing approach. Whether you’re a brand‑new runner or a seasoned marathoner, you’ll walk away with clear, actionable steps to run stronger, smarter, and pain‑free.
✅ What You’ll Learn:
✅ Why Pose – Fall – Pull Wor...Why AI Can’t Run for You
🎧 Episode Overview
In this week’s episode, Caroline and Valerie tackle the rise of AI-driven fitness tools and why—no matter how sophisticated—artificial intelligence can’t replace the human element of running coaching. From gait analysis data to dynamic movement feedback, discover why real-time, personalized guidance remains irreplaceable when it comes to staying injury‑free and unlocking your full running potential.
📋 Key Takeaways
Data ≠ DiagnosisWearables and apps give metrics (VO₂ max, cadence, stride length), but they can’t tell you why you’re injured.Only a coach can interpret how your movement patterns (pose ↔ fall ↔ pull) create o...You’re Not Running Yet—Why Most Runners Get Stuck at "Pull"
Think you’re running just because you lace up and move your feet? Think again.
In this episode, Coach Valerie shares her deep dive into the Pose Method and how true running starts only after you move past the basics. Most runners stop at "pose-fall-pull," but it’s the nuance, the timing, and the mindset that unlock effortless, powerful running.
She shares what it was like training directly with Dr. Romanov and how learning to unthink and feel running transformed her—and now hundreds of RunRX members. If you’ve plateaued or feel like running is still...
