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

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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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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

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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

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Tune in as we debate embracing discomfort vs. eliminating unnecessary struggle for better performance and being able to enjoy running.

Timestamps of big takeaways

[00:22] Introduction and Nike Ad Discussion

- Coach Caroline introduces the topic, describing a Nike ad showing runners in the rain

- The ad's tagline "Winning isn't comfortable" which prompts our discussion

[01:33] Coach Valerie's Perspective on Discomfort and Progress

- Coach Valerie interprets the ad's message as being willing to get uncomfortable to progress

- She also discusses the evolution of Nike's marketing from "Just Do It" to emphasizing harder effort

[03:01] Trends in Running Training

- Coach Valerie notes a shift from lower zone training back to higher intensity and intervals

[05:01] Travis Mannion Foundation 9/11 Run Event

- Coach Valerie describes a recent event where participants intentionally made running more challenging

[07:56] Observations on Runner Effort and Struggle

- There’s a difference between front-of-pack runners and those struggling. We need to encourage runners without adding pressure

[09:30] The Appeal of Running Despite Difficulty

- Coach Valerie explains to non-runners why people continue to run despite the challenge. There’s a sense of accomplishment and desire for improvement

[10:34] RunRX Method and Reducing Unnecessary Struggle

- The coaches chat about the concept of "unloading" unnecessary tension and effort in running. There’s a stark contrast between purposeful training discomfort and unnecessary struggle

[12:12] Reframing Running Difficulty

- Running can be cardiovascularly challenging without being physically painful. Running efficiently can be as enjoyable as dancing

[14:08] Closing Thoughts

- Efficient movement can make running enjoyable, even in challenging conditions. We’d love to have you work with us to see for yourself that running can be fun and pain free.

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

Uncover how the Pose Method simplifies running technique, challenging traditions to improve your performance.

Timestamps of big takeaways

[00:49] Introduction to the Skip Drill

Coach Valerie introduces the concept of a skip drill and its purpose in running training.

[01:59] Purpose of Running Drills

Why runners do drills: to feel proper running form, build strength, and improve muscle-tendon elasticity

[03:32] Elasticity in Running

Springiness and muscle elasticity is critical for running. It’s a lot like the natural motion of skipping

[03:58] Pose Method Approach to Drills

Coach Valerie discusses how the Pose Method uses traditional track and field drills but teaches them with specific intent

[04:40] Pose Method's Unique Approach to Drills

The Pose Method is different from traditional track and field approaches

[07:09] Focus on Pulling Action

Focusing solely on pulling your foot up from the ground in running, rather than worrying about specific muscle groups is important to run pain free

[08:04] Common Mistakes in Running Form

Coach Valerie addresses common running issues like knee pain and the importance of proper muscle activation

[10:08] Personal Experience with Pose Method

Coach Valerie shares her personal journey of learning the Pose Method

[13:17] Simplifying Running Technique

The Pose Method simplifies running technique by focusing on fewer, more essential elements

[14:24] Comparison with Other Sports

Other sports incorporate running drills, contrasting with the typical approach in endurance running

[16:47] Lack of Standardized Running Form

Coach Caroline highlights the absence of a universally accepted standard for running form

[17:11] Importance of Movement Standards

Coach Valerie draws parallels with other sports (like CrossFit) that have clear standards for movements. There’s a serious need for similar standards in running

[20:25] Mindset in Seeking New Techniques

Coach Caroline addresses the mental aspects of why runners might look for new drills or techniques, encouraging self-reflection on motivation and goals

[21:05] Reach Out with Questions!

We’d love to answer questions and give more helpful info, so please reach out if you want to learn more about running pain free!

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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

Do "super shoes" really give runners an edge? Or is the key to success is developing your own "super foot?" Find out in this episode!

Timestamps of big takeaways

[00:23] The Super Shoe Question

Let’s talk about whether or not super shoes will allow more people to break records and win medals.

[02:06] Benefits and Limitations of Super Shoes

Super shoes may provide benefits for faster runners. But, injury rates are still the same. That’s why the proper running technique matters more than shoe technology

[03:25] Evolution of Running Shoe Technology

Even with the progression from motion control shoes to minimalist and now super shoes, the shoes you wear can't correct running form

[05:13] The "Super Foot" Concept

What the heck is a "super foot," and why is it better than relying solely on super shoes?

Spoiler alert - proper running form can maximize the benefits of any shoe, including super shoes

[07:00] Transitioning to Minimalist Shoes

Coach Valerie shares her advice on how to transition from cushioned shoes to minimalist footwear. To avoid injury, this should be a gradual transition

[09:10] Closing Thoughts

Developing muscle elasticity and training your body to wear a minimalist shoe - both are possible. Keep listening to our podcast and visit our website to learn more about running pain free

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

Tune in and learn how your upper body might be the secret to revolutionizing your running form and performance.

Timestamps of big takeaways

[00:22] A Robot That Runs?

What's next, Alexa doing our workouts?

We kick things off with a fascinating discussion about a running robot that's got us thinking about how we teach the Pose method and RunRX.

[02:11] From Aerobics Instructor to Pose Method Coach

Ever wonder how your coaches got their start? Coach Valerie takes us on a trip down memory lane of her journey from uncoordinated aerobics instructor to Pose method expert.

[04:14] The Secret Role of Your Arms in Running

Here, we unpack a crucial insight: your arms aren't just for show when you run.

[05:49] The Great Arm-Holding Experiment

Remember when you were a kid and tried to follow instructions too literally? Coach Valerie confesses to spending years running with her arms held stiffly by her sides.

[06:25] The Widespread Problem of "Stuck" Upper Bodies

Ever feel like you're running stiffly? You're not alone!

[07:11] It's Not About Swinging Your Arms

We dive into a crucial distinction that could transform your running. Learn why forcing arm movements isn't the answer, and how to tap into your body's natural rhythm.

[09:19] You Can't Just Say "Relax"

Frustrated by vague advice to just "relax" while running? We feel you! Discover why that approach doesn't cut it and how we've developed specific drills to help you truly release tension.

[09:54] The Case of The Arm Circle Avoider

We share a humorous and enlightening anecdote about a stubborn member who hated arm circles. His story illustrates why we sometimes need to do the exercises we dislike the most!

[11:29] Where Your Hip Pain Might Be Coming From

Think you've got your injury all figured out? Think again! We share a mind-blowing insight about how seemingly unrelated body parts can cause your running woes.

[12:01] Evolving Our Teaching Methods

We're revamping our famous running style quiz. Even if you've taken it before, you'll want to give the new version a try for fresh insights into your running.

[13:20] We Can Help With Your Running Journey

We’d love for you to join our membership community. Whether you're a newbie or a returning member, join us as we explore the world of running pain free.

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 how elite runners and top shoe brands are proving our running techniques right, and learn to run faster and safer at any age.

Timestamps of big takeaways

[00:52] The Myth of Running on Clouds

We kick things off by debunking the popular marketing claim of running shoes feeling like "running on clouds."

[03:38] Debunking Elite Runner Myths

Ever heard that elite runners hit the ground harder? Here, you'll discover why more cushioning isn't always better and how gravity, not ground force, is the key to acceleration in running.

[05:53] The Truth About Ground Contact in Running

Coach Valerie breaks down the science of how your foot should ideally interact with the ground during running.

[07:28] Nike's Surprising Olympic Shoe Design

We dive into Nike's latest innovation for Olympic runners - and it might surprise you!

[08:45] Nike's Minimalist Approach to Olympic Spikes

Nike's surprising "minimalist" approach to their latest Olympic running spikes reinforces our teachings about the importance of a stable footbed and proper foot placement.

[11:55] The Evolution of Running Knowledge

Coach Valerie shares how running instruction has changed over the decades. You'll see why understanding the science behind running can lead to major improvements in your own form and enjoyment of the sport.

[14:03] The Value of Sprinter-Inspired Drills

Learn why we incorporate sprinter-style drills into our training for all runners, regardless of their speed or experience level.

[15:23] Harnessing Your Body's Natural Abilities

You can work with gravity, physics, and your body's natural elasticity to become a more efficient runner.

[16:22] A Success Story: Finding the "Flying Feeling"

We share an inspiring anecdote about a 72-year-old runner who discovered the joy of efficient running.

[18:00] Wrap-up and Invitation

We close the episode by inviting you to check out the RunRX membership and share the podcast with your running buddies.

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