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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Links to check out

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

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Discover how letting go of control and focusing on just two simple actions can transform your running, making it more efficient and pain-free.

Timestamps of big takeaways

[00:22] Introduction and Topic Setting

- Coach Caroline introduces the topic of a runner’s tendency to over-control their movements

[01:23] Discussing Runners' Control Issues

- Coach Valerie explains the control issues common among runners and how it creates tension

[02:23] RunRX Zoom Sessions and Relaxation Challenges

- We share a little about the RunRX Zoom sessions and the difficulty runners face in relaxing

[03:03] Muscle Action and Relaxation

- Coach Valerie explains the basic muscle actions and the importance of focusing on one action at a time

[03:41] Letting Go of Ground Contact

- Releasing from the ground is important, but we understand the mental challenges involved with letting go

[04:29] Student Realization on Controlling Less

- We share a story a student's breakthrough in understanding the need to control less while running

[05:28] Focusing on Essential Actions

- Focusing only on essential actions (pulling foot and holding body) can improve running

[06:10] Mindset and Body Movement Connection

- Mental limitations manifest in physical movement

[07:32] Simplifying Running Focus

- There is simplicity in focusing only on pulling the foot up and maintaining body alignment

[08:15] Paralympics Inspiration

- Coach Valerie discusses Paralympic athletes to illustrate the importance of adapting to limitations

[09:19] Approaching Movement with a Positive Mindset

- You should approach running with a focus on abilities rather than limitations

[10:38] Closing Thoughts and Call to Action

- Coach Caroline summarizes the main points of this episode and invites listeners to learn more about RunRX

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

Discover why popular cross-training trends might be misguided and learn RunRX's holistic approach to improving your running performance without risking injury.

Timestamps of big takeaways

[00:22] Discussion of Running Trends

- Coach Caroline introduces the topic, mentioning trends from ChatGPT about strengthening key muscles and cross-training

[02:00] Coach Valerie's Perspective on Cross-Training

- Coach Valerie discusses the importance of varied movements and the origins of cross-training for runners

[03:41] Caution on Extreme Cross-Training

- Coach Valerie warns against extreme forms of cross-training (i.e. hot yoga)

[04:14] Importance of Proper Form and Guidance

- Improper form in any exercise, including running and strength training comes with risk

[06:13] Historical Context of Body Part Training

- Coaches Caroline and Valerie discuss the history of body part-specific training and its limitations

[07:25] Full Body Approach to Training

- Full-body training for runners, starting with bodyweight exercises is critical for the overall health of a runner

[08:16] Misconceptions About Muscle Activation in Running

- Muscles work together in running - this challenges the idea of isolating specific muscle groups

[09:37] Case Study: Pilates Instructor's Running Form

- Coach Valerie shares an anecdote about a Pilates instructor with core strength but incorrect running posture

[10:59] The RunRX Approach

- We believe in skill, strength, and self-care - consider it our holistic approach to improving running performance

[11:54] Check out the RunRX Resources

- Head to RunRX's YouTube channel and check out our reboot program

[13:12] Individual Runner Concerns

- RunRX tailors advice to individual runner issues - here we use an example of a runner with tight calves

[14:29] Closing Thoughts on Holistic Approach

- Remember - the whole body works together in running. Feel free to reach out if you have additional questions

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