The RunRX Podcast

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

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

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:

🎧 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

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...

Ever catch yourself saying “I can’t do that” before you even try? You’re not alone. In this episode, Coaches Valerie and Caroline break down the mindset that holds runners back—and the real reasons behind so-called limitations like tight hips, weak cores, or bad posture.

Learn how most pain or movement struggles aren’t due to permanent body “flaws”—but from poor positioning, inactivity, or misunderstanding proper form. Hear how simple modifications and mindset shifts can unlock movements you once avoided, and why correct movement corrects movement.

Whether you’ve given up on core work, are frust...

Thinking about knee surgery as your fix-all for running pain? In this episode, we’re breaking down the real path to recovery—and it starts before you even go under the knife. Coach Valerie shares what’s often overlooked: how lack of glute strength, poor walking mechanics, and skipping foundational movements are the real root of chronic pain.

You’ll hear why some runners don’t need surgery at all—and why others who do still end up frustrated and in pain afterward. Whether you’ve had a procedure, are trying to avoid one, or are stuck in a cycle of...

Are you glorifying the grind… or ignoring the warning signs of injury? In this episode, Coaches Valerie and Caroline break down the difference between productive discomfort and unnecessary pain in training. Learn how to recognize when it's time to push—and when it’s smarter to reset and preserve your ability to run another day.

From overtraining mindset traps to the truth about DNF (Did Not Finish) shame, this episode is a must-listen for any runner who's ever felt conflicted about stopping mid-run.

Discover the RunRX approach to intensity, injury prevention, and what “suffering” in training s...

Think you need to isolate your glutes or train your core to run better? Think again. In this episode, Coaches Valerie and Caroline break down the real purpose of strength training for runners—and why most runners have it all wrong.

You’ll learn why bodyweight strength is the foundation of injury-free running, how to stop training in pieces, and why true movement strength means learning to hold and control your body as one unit.

PLUS: The brand-new RunRX App is here! Search “RunRX Academy” in your app store to access free drills, strength training, and reco...

Is running bad for your knees? Absolutely not. In this episode, Coaches Valerie and Caroline unpack one of the most harmful myths in running—that knee pain is inevitable. You’ll learn why most runners are unknowingly locking their knees and how this one habit leads to injury, discomfort, and even giving up the sport altogether.

Discover the real reason your knees hurt when you run—and what you can do about it starting today.

🔑 Key Takeaways:

You've read the books. You've tried the drills. Maybe you’ve even studied Pose Method on your own. But you're still in pain or not hitting your goals. In this episode, Coaches Caroline and Valerie discuss the difference between self-coaching and having a coach—and why even experienced runners need feedback and guidance to run pain-free.

Learn why it’s not about information—it’s about application, repetition, and accountability.

🔑 Key Takeaways:

If you’ve been dealing with chronic knee pain, hip tightness, or foot issues every time you run, ask yourself this: how long are you willing to stay in pain? In this episode, Coaches Caroline and Valerie talk about why so many runners tolerate discomfort for years—and how quickly it can be resolved with proper movement.

You don’t need more gear, more rest, or expensive braces. You need a better way to move.

🔑 Key Takeaways:

Do you need music, podcasts, or chatter just to get through a run? In this episode, Coaches Caroline and Valerie unpack why so many runners feel the need to distract themselves—and how doing so may be holding you back from real progress and deeper enjoyment in your running.

Learn how to connect with your movement, improve your cadence, and rediscover the meditative power of running with zero distractions.

🔑 Key Takeaways:

Think you need to work out for an hour to get results? Think again. In this episode, Coaches Caroline and Valerie unpack why short, focused training sessions can be far more effective—especially for runners returning from injury or learning proper movement for the first time.

Instead of chasing time, learn how to chase quality of movement. Whether you’re following the RunRX method on YouTube or inside the membership, this episode will help you rethink what a “real workout” looks like.

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Many runners start training with the goal of losing weight—but what if more miles isn’t the answer? In this episode, Coaches Caroline and Valerie debunk the myth that running a marathon is the best way to shed pounds. Instead, they explain why shorter distances, interval training, and strength work lead to better results—without the injuries or burnout.

Whether you’re running to improve health, lose weight, or simply get back into shape, this episode will help you approach your training smarter (and stay pain-free).

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What does Olympic lifting have in common with running? More than you think—if you understand the movement behind both.

In this episode, Coaches Caroline and Valerie explore how strength training cues like “drive through the feet” and “shrug the shoulders” can confuse runners and lead to injury when misapplied. Whether you’re into CrossFit, Hyrox, or just doing strength work to support your miles, you’ll walk away with a better understanding of how to train smarter and run pain-free.

🔑 Key Takeaways:

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:

🎉 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.

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🏃‍♂️ 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...

📢 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

✔️ Wh...

Short episode summary

How 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 takeaways

Challenging 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 efficien...

Short episode summary

In this episode of the RunRX podcast, Coach Caroline and Valerie answer questions about self-care and the use of a roller to recover from an injury.

Timestamps of big takeaways

Rolling For Your Injuries

[01:03] Getting the roller out and using is a challenge for many people. If you have an injury, you need to be very careful. The goal is to be pain-free, but a roller might not feel great. Work with quality, not quantity, and spend five to ten minutes with mindfulness.

Normalizing Self-care

Episode notes

In this episode, Coaches Valerie and Caroline discuss how cycling relates to running. Yep, the RunRX program can prepare you to be a better cyclist!

Timestamps of big takeaways

Methods of Cycling and Running Efficiently

[00:49] The best position for a movement is referred to as a pose. Most people can identify the standard position when we mention there is one for swimming, jogging, cycling, or other activities.

The standard movement in running is the Pose Method developed by Dr. Romanov.

The Middle Ground

[02:39...

Episode notes

In this episode, we will talk about the difference between treadmill running, road running, and trail running. Is there a difference? Tune in now and find out!

Timestamps of big takeaways

Running is Running

[00:55] Once you change your thoughts on running, how you describe yourself as a runner will change. You can say that you run on trails, treadmills, roads, on the hills, etc. Running itself is still running regardless of where you do it.

The Difference Between Running on Different Terrains

[01:44] Regardless of the...

Episode notes

What is the 180 cadence, and how can you maintain it? Tune in to learn the basics of what you need to know!

Timestamps of big takeaways

Getting to a 180 Cadence

[0:57] Coach Valerie says that most runners have an average cadence of about 160 to 165. She says that it's because you're pushing, reaching, or both. It's inefficiency in movement. What you want is to get your cadence closer to 180.

The 180 is a natural response to running. When you start to let your body fall forward, and your foot starts...

Episode notes

What distinguishes runners from other athletes who do not run? Have you ever wondered if they'd have different stamina or if they'd do the same thing? Tune in now as coaches Valerie and Caroline discuss what factors play a part in running and what steps you can take to improve your running ability.

Timestamps of big takeaways

[01:05] You've undoubtedly run a lot if you're playing a game like soccer, football, or any sport.

The Misconception

[02:37] There is a widespread misconception that endurance running is distinct from sports...

Could elite runners like Kipchoge really be falling, not leaning, when they run? Tune in and find out!

Timestamps of big takeaways

[00:22] Opening With a Flub

Coach Caroline hilariously fumbles the question, mixing up "running and leaning" with "falling and leaning" - but don't worry, Coach Valerie's got her back!

[00:39] Falling or Running? It’s Both!

Learn why running can be described as "free falling" and how this mindset makes running more enjoyable. We also discuss the fundamental difference between falling and leaning.

[01:15] The Three Elements: Pose, Fa...

RunRX's unique practice approach to running form might feel like "too much" for some runners. But could it transform your running efficiency and prevent injuries? Tune in and find out!

Timestamps of big takeaways

[00:22] What Makes RunRX Different?

Most runners have never actually worked on their running technique. While you might be familiar with stretches and strength exercises, at RunRX we focus on transforming how you actually run.

[02:41] Just 5-Minutes? YES!

Each practice segment is just 5 minutes or less. Everything can be done inside your house - no running...

Can the words you use and think while running dramatically transform your technique and prevent injuries? Spoiler alert - YES! Tune in and learn more!

Timestamps of big takeaways

[00:22] The Return of Shin Splints

We dive into a story about a long-time member who encountered shin splints, leading to some eye-opening revelations about running form and technique.

[01:16] Words Create Intent

Coach Valerie shares her experience learning from Dr. Romanov, creator of The Pose Method.

She shares why the language we use while running actually shapes our movement...

Want to know a secret to becoming a stronger, more efficient runner? Tune into this episode now!

Timestamps of big takeaways

[00:38] The Origins of the Galloway Method

We take you back 25 years when the running community was much smaller.

Coach Valerie shares her first encounter with Jeff Galloway's revolutionary run-walk method. In many ways, this approach changed the marathon training landscape.

[01:25] Ultrarunning Success Story

Here’s an amazing example of the Galloway method's versatility: A woman who completed a 100-mile ultramarathon using the one-minute-run, one-minute-walk approach.

...

If you have a marathon coming up, you need this episode. Tune in now for some real talk about how to prepare. We’ll also bust a big myth about how long you should be running each day before race day.

Timestamps of big takeaways

[00:22] Today we’re diving deeper into marathon training and the mental aspects behind it

[00:48] Quite a few people in our membership right now are training for marathons, and spoiler alert: running more miles before the race isn’t what you need to improve your time

[01...

With all the marathons coming up, you might be thinking about how to train for one. Our methods might surprise you. Tune in to learn how RunRX views training for a marathon.

Timestamps of big takeaways

[00:22] ‘Tis the season of marathons!

[01:48] Training for a marathon is a lot like a rehearsal before the big show

[02:46] Coach Valerie discusses training and how every conversation becomes about a marathon, and we stop paying attention to the quality of the runs leading up to it

[03:32] Too many runners’ thoughts are consumed by the...

What makes RunRX different? Our focus on movement efficiency helps every runner improve, regardless of their speed or experience.

Timestamps of big takeaways

[00:22] The Reality of Marathon Paces

The average marathon pace is 10+ minutes per mile across major marathons worldwide.

RunRX helps runners become more efficient regardless of their starting pace.

[01:48] Coach Valerie's Marathon Journey

Coach Valerie shares her evolution from a novice marathoner with a simple Timex watch to understanding the difference between "just finishing" and truly racing.

[05:09] From 8:30 to 6:30 Pace

Listen...

Even top fitness coaches face the realities of aging. Tune in now to hear how they've adapted and how you can too.

Timestamps of big takeaways

[00:22] From Young Trainer to Experienced Coach

Coach Valerie shares her story of starting as a 19-year-old trainer, and the valuable lesson she learned early on: "not everyone's 19."

Listen to how her perspective on coaching and training has evolved over 35 years.

[04:07] The Changing Demographics of RunRX

More runners in their 50s, 60s, and even 70s are joining RunRX. Age is NOT a...

Think you're letting your running coach down? This episode reveals why that fear is holding you back - and what your coach really thinks when you miss a workout.

Timestamps of big takeaways

[00:53] The Coach's Perspective on Runner Guilt

Coach Valerie shares her unique dual perspective as both coach and athlete, revealing why coaches actually put more pressure on themselves than you might think when their runners don't hit their goals.

[02:10] The Accountability Trap

We dive into why signing up for races and telling everyone about them creates both...

Let’s talk about why your "awkward" running form isn't your fault. Tune in now to learn the surprisingly simple fix that could transform your running forever.

Timestamps of big takeaways

[00:59] What Makes a Runner Look "Smooth"?

Why do some runners appear more coordinated than others?

True smoothness comes from your body working in perfect unison. If you've ever wondered why some runners make it look effortless, you'll find the answer here.

[03:24] The 90-Degree Arm Myth

Coach Valerie shares her amusing personal story about misinterpreting ar...

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 pa...

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...

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...

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...