The RunRX Podcast

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 practical side of fueling: why elite athletes running 100+ miles a week may need a very different approach than recreational runners, why bicarbonate-based products and “gut training” are part of the current conversation, and why race-day fueling should be practiced during training instead of discovered on race morning. Valerie emphasizes that what works for one runner may not work for another, and that the smartest approach is to test, refine, and stay consistent with the strategy that supports your own running and recovery.Where to find us ▶️ Free 30-Day RunRX Reboot - Skill, Strength & Self-Care https://www.youtube.com/watch?v=a0N-GZ0AosI&list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re▶️ Join the RunRX Membership https://runrx.fit/join-runrxstrongWebsite: https://runrx.fit App: RunRx Academy — search “RunRx Academy” on Apple App Store or Google Play Support email: support@runrx.fit

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, and why many runners feel mentally “closed” when their bodies are stiff and restricted. Coach Valerie explains how stretch bites, doorway stretches, and short mobility sessions can make it easier to stay consistent, and why the goal is not to become a gymnast but to keep your joints, hips, and torso moving well enough to support pain-free running for years to come.Key takeawaysStretching matters more as you age because range of motion tends to decline if you do not use it.Mobility and flexibility are not the same as “doing the splits”; runners need usable range of motion, especially in the hips and torso.Dynamic flexibility can be a better starting point than forcing long, static holds.Small stretch bites throughout the day can be more realistic and more effective than waiting for one long session.Opening the body can also open the mind, helping runners see more potential in their movement.Where to find us ▶️ Free 30-Day RunRX Reboot — Skill, Strength & Self-Care https://www.youtube.com/watch?v=a0N-GZ0AosI&list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re▶️ Join the RunRX Membership https://runrx.fit/join-runrxstrongWebsite: https://runrx.fit App: RunRx Academy — search “RunRx Academy” on Apple App Store or Google Play Support email: support@runrx.fit

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 automatically make you faster, why interval work matters, and why honest self-assessment is essential when you are working with a coach. The episode also explains how foam rolling, mobility, and self-care fit into the larger picture, and why runners often need a three-legged stool approach to stay balanced, improve, and avoid getting rickety when one part of training is missing.Key takeaways:More miles are not the whole answer; running variety matters more than running volume alone.Elite runners do recovery runs, tempo runs, and interval work at different paces.If you want to get faster, you need interval work plus the support of strength and self-care.The RunRx triangle works like a three-legged stool: running, strength, and self-care all need to be supported.Honest check-ins with your coach help you see what is missing and what needs more attention.Where to find us: ▶️ Free 30-Day RunRX Reboot — Skill, Strength & Self-Care https://www.youtube.com/watch?v=a0N-GZ0AosI&list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re▶️ Join the RunRX Membership https://runrx.fit/join-runrxstrongWebsite: https://runrx.fit App: RunRx Academy — search "RunRx Academy" on Apple App Store or Google Play Support email: support@runrx.fit

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 playlist) https://www.youtube.com/watch?v=a0N-GZ0AosI&list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re▶️ Join the RunRX Membership https://runrx.fit/join-runrxstrong📱 App: Search RunRx Academy in Apple App Store or Google Play — join the membership and upload check-ins, gait videos, and get coached directly.

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 guidance and real member examples to help you move forward.Key takeaways:It’s never too late to start running — how you start matters more than your age.Warm-ups, recovery, sleep, and nutrition become more important as you age; the workout itself can still be strong.Progression: build foundations with 5Ks → 10Ks → longer distances; allow 6–12 months when aiming for a first marathon.Micro-sessions and efficient strength/self-care keep you moving even when life is busy.Real-world proof: members in their 60s–80s keep training and improving with good foundations and coaching.▶️ Free 30-Day RunRX Reboot — Skill, Strength & Self-Care https://www.youtube.com/watch?v=a0N-GZ0AosI&list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re▶️ Join the RunRX Membership https://runrx.fit/join-runrxstrongWebsite: https://runrx.fit App: RunRx Academy — search "RunRx Academy" on Apple App Store or Google Play Support email: support@runrx.fit

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 stressful, and guidance on using RunRx resources—shorts, deep dives, and the RunRx Academy membership—to stay consistent and come back stronger. This episode is for busy runners who want realistic, non-judgmental ways to maintain progress during life’s busiest windows.Chapters 00:00:23 – 00:00:55 | Welcome & the stress question: balancing deadlines with training 00:00:55 – 00:02:10 | The problem: exercise becomes another stressor — why people drop workouts under pressure 00:02:10 – 00:03:20 | Coach Valerie’s approach: baseline fitness and flexible plans (when to defer a race) 00:03:20 – 00:04:20 | Micro-sessions that add up: 5–10 minute strength, mobility, and self-care routines 00:04:20 – 00:05:25 | Prioritizing sleep and recovery: when rest beats a hard workout 00:05:25 – 00:06:40 | Practical tools: timers, short drills, deep dives, and how to string micro-workouts together 00:06:40 – 00:07:40 | Mindset & progress: how small wins prevent overwhelm and keep you accountable 00:07:40 – 00:08:50 | Where RunRx helps: shorts, deep dives, micro-workouts and accessibility of the membership 00:08:50 – 00:09:20 | Closing CTA: how to join, follow, and start a manageable plan▶️ Free 30-Day RunRX Reboot — Skill, Strength & Self-Care https://www.youtube.com/watch?v=a0N-GZ0AosI&list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re▶️ Join the RunRX Membership https://runrx.fit/join-runrxstrongWebsite: https://runrx.fit App: RunRx Academy — search "RunRx Academy" on Apple App Store or Google Play Support email: support@runrx.fit

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 movement skill — this episode gives you the next steps to get back on track today.Chapters:00:00:04 – 00:00:30 | Intro: why check-ins matter and what to expect00:00:30 – 00:01:50 | February check-in season: ebbs, flows, and staying consistent00:01:50 – 00:03:50 | Lurkers vs active members: why lurking still has value and how to convert it into progress00:03:50 – 00:05:45 | How our check-in process works: private check-ins, public community posts, and peer learning00:05:45 – 00:07:45 | What coaches look for in a gait analysis: pose, alignment, and the role of gravity00:07:45 – 00:09:15 | Common self-limiting beliefs (tight hips, "my glutes don’t work", leg-length myths) and how movement reframes them00:09:15 – 00:10:45 | Real member stories: targeted feedback that cured plantar pain and enabled a marathon comeback00:10:45 – 00:11:40 | Practical tips: how to record usable video/photos, what to show a coach, and how to describe pain00:11:40 – End | Final encouragement, next steps, and how to get startedWhere to find us:▶️ Free 30-Day RunRX Reboot — Skill, Strength & Self-Carehttps://www.youtube.com/watch?v=a0N-GZ0AosI&list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re▶️ Join the RunRX Membershiphttps://runrx.fit/join-runrxstrongWebsite: https://runrx.fitApp: RunRx Academy — available on Apple App Store and Google Play (search "RunRx Academy")Support email: support@runrx.fit

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.Chapters00:00 — 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 actually help 06:00 — How RunRx structures the first 30 days to rebuild form 07:00 — App & membership: where to get guided drills, gait analysis, live feedback 07:40 — Closing: next steps and contact infoKey takeaways Prioritize movement quality over mileage — efficiency reduces injury.Strength + mobility are supplements to running; start with bodyweight and add load slowly.Short, consistent sessions (5–10 minutes) are more achievable and more likely to stick than hour-long routines.Use gait analysis, weekly check-ins, and guided drills for faster, safer progress.An open mind and 30 days of focused practice will often rewire movement and restore pain-free running.▶️ Free 30-Day RunRX Reboot — Skill, Strength & Self-Care https://www.youtube.com/watch?v=a0N-GZ0AosI&list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re ▶️ Join the RunRX Membership https://runrx.fit/join-runrxstrong 📱 Find us in your app store for Apple and Google — RunRX Academy Website: RunRx Support: support@runrx.fit

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, Strength & Self-Care https://www.youtube.com/watch?v=a0N-GZ0AosI&list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re ▶️ Join the RunRX Membership https://runrx.fit/join-runrxstrong 📱 Find us in your app store for Apple and Google — RunRX Academy Website: https://runrx.fit

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 interval sessions or a 5–15 min drill are perfect for travel days or busy weeks. ✅ Don’t diet; eat to support movement — experiment, track how foods make you feel, and be consistent. ✅ A short deload (less distance / lower intensity) won’t ruin fitness — it often refreshes you. ✅ Use tools: RunRx app workouts, Zoom coached drills, and the 30-Day Reboot to keep momentum.Chapters 00:00 — Episode intro 00:30 — Why New-Year motivation fades (common patterns) 01:40 — Reframing goals: pre-plan 2 workouts and call it self-care 02:35 — Movement-first training: elasticity, balance & strength basics 03:50 — The 30-Day Reboot & walking as a gateway to running 04:40 — Nutrition mindset: eat to move (avoid restrictive dieting) 06:10 — Practical tips: hydration, timing, and testing what works for you 07:20 — How RunRx helps: Zoom coaching, app workouts & membership options 08:30 — Final tips, free resources & outro▶️ Free 30-Day RunRX Reboot - Skill, Strength & Self-Care https://www.youtube.com/watch?v=a0N-GZ0AosI&list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re▶️ Join the RunRX Membership https://runrx.fit/join-runrxstrong📱 Find us in your app store for Apple and Google — RunRX Academy.

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 recreational runners. ✅ Use heart rate + feel together — let your body tell you when to ease up, reset, or hydrate. ✅ Short, focused drills (hops, cadence work, metronome intervals) build the elasticity that reduces impact and delays fatigue. ✅ Consistency beats one-off metrics: train movement, test nutrition, and practice pacing — don’t chase numbers alone.▶️ Free 30-Day RunRX Reboot - Skill , Strength & Self-Care https://www.youtube.com/watch?v=a0N-GZ0AosI&list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re▶️ Join the RunRX Membership https://runrx.fit/join-runrxstrong.📱 Find us in your app store for Apple and Google - RunRX Academy.Enjoyed the episode? Please subscribe, rate, and share

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 recreational runners.✅ Test nutrition in training — gels, real food, and carb strategies are highly individual; don’t experiment on race day.✅ Split volume (two shorter runs a day or back-to-back long-ish days) builds time-on-feet safely when you can’t do a single multi-hour block.✅ Strength & drills during taper week: short, low-intensity strength and hop/drill work preserves neuromuscular readiness without adding fatigue.✅ Practical race-week checklist (sleep, hydration, kit, warm-up, pacing plan) beats myths like one-time “mega” carb dumps.Suggested episode chapters (no timestamps)Welcome & why tapering scares runnersWhat a taper is — physiology & recovery principlesRace-week strategy: intensity vs. volume (what to cut and what to keep)Two-hour rule and time-based training vs. mile-based thinkingCarb-loading: what it helps, what it doesn’t, and how to test fueling in trainingPractical week-by-week taper templates (example approaches)Race-week checklist & pacing adviceFinal coaching tips & where to get helpActionables you can do this weekReplace one long weekend run with two shorter runs (AM + PM) to experiment with split volume.Do 3×30s ball-of-foot hops after warmup to preserve elasticity without fatigue.Run a practice fueling session: test the exact gel/real food and timing you’ll use on race day.

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 is appropriate.✅ The “live to run another day” rule: when missing a session is better than forcing an injury.✅ How to keep training consistency without chasing every missed mile (plan tweaks that protect your fitness).✅ Mental reframes to ditch guilt and stay motivated: small wins, micro-consistency, and accountability.✅ Practical checklist: rework the week, prioritize quality over quantity, schedule a replacement session, protect recovery.