Short episode summary In this episode of The RunRX Podcast, coaches Caroline and Valerie discuss individuals who have a mindset of self-limitation and as a result, hold themselves back. They will also share how you can overcome this behavior and unlock your potential in running and everything. &nbsp; Timestamps of big takeaways Overcoming Personal Limitation [00:22] If you are stuck and can't unlock your running potential because of your limitations, you can overcome this by learning correct movement. You begin to own your movement when you realize there are certain movements you can do that will help you move more effectively and lower your risk of injury. &nbsp; [03:16] Coach Valerie said everyone has limitations and it doesn’t mean anything is wrong with you. She never focuses on a person’s limitations. Instead, she focuses on teaching you how to move, stand, and breathe. &nbsp; Your Body is Adapting [04:52] Most of your issues disappear when you learn how to move efficiently because your body adapts to this new movement. &nbsp; Limitation Happen in Everything [05:26] Limitations can happen in running, but they can also happen in everything. Coach Caroline tells a story about the time she hated jumping ropes. Because of her limitations with some surgeries she got, she thought she couldn't do jumping ropes. However, with the help of coach Valerie, she could jump rope perfectly. &nbsp; Coach Relevance [8:30] Sometimes, a coach can help us overcome our issues because they can help pinpoint what we need and encourage us to continue. &nbsp; [09:06] Having a coach is what gets you out of that funk. That feeling of you can’t do it and all other negative thoughts. &nbsp; Challenge for You [09:39] The challenge for you this week is to consider something else you're doing instead of contributing to what we're doing. And then ask yourself, how are my beliefs and thoughts being constrained?&nbsp; &nbsp; We’d like to invite you to come to the upcoming virtual clinic in January. Coaches Caroline and Valerie will help you with the one thing that might help you snap out of your funk.   Rate, Review & Subscribe Reminder Don’t forget to like and subscribe to our show. You can also rate and review our! We’re on  as well, or you can listen to our show .&nbsp; &nbsp; Links to check out --  -- Take our quiz to learn more about running pain-free &nbsp; -- FREE 30-day reboot on YouTube by RunRX  -- Follow us on Facebook  and Instagram &nbsp; -- Have questions? Email us at support@runrx.fit

Staying in Your Limitations

Short episode summary In this episode, coaches Caroline and Valerie talk about becoming a better runner without getting bored or neglecting the basics. &nbsp; Timestamps of big takeaways Going Through Levels [02:13] Coach Valerie's initial step with runners is to help them change their thinking and learn how to move more effectively. Coach Valerie wants runners to understand that they must accept their current level for the time being before they can improve. &nbsp; Consistency [05:56] Running is about progression. Coach Valerie shared someone’s story about how she could run pain-free after doing several 10K to Half marathons before going to big marathons. When you go through the preparation for races with a coach instead of on your own, you'll often learn that it wasn't the marathon that created the stress fracture (or your specific injury) but how you prepared for the race in the first place. &nbsp; Training Plans [09:46] Coach Valerie emphasizes the importance of learning to run properly. If you can’t run for an hour, you’re not ready to run a 10k. You need to work on increasing your endurance, cardiovascular fitness, and stability. &nbsp; [13:23] Runners are not attaining their full potential because they are hindered by their internal constraints and perceptions of their limitations.   Rate, Review & Subscribe Reminder Don’t forget to like and subscribe to our show. You can also rate and review our! We’re on  as well, or you can listen to our show .&nbsp; &nbsp; Links to check out --  -- Take our quiz to learn more about running pain-free &nbsp; -- FREE 30-day reboot on YouTube by RunRX  -- Follow us on Facebook  and Instagram &nbsp; -- Have questions? Email us at support@runrx.fit

Thinking You Should Be Further Than You Are

Short episode summary The next virtual clinic is coming up soon. In this episode, coaches Valerie and Caroline discuss why you should attend, and what you will get out of it. They also share what makes this particular clinic special and how their coaching style differs from what other running coaches do. &nbsp; Timestamps of big takeaways Learning About Running [00:48] Coach Valerie believes that the best reason to sign up for the online clinic is to start learning more about your running. At a minimum, they'll teach you something very basic about running that you can use forever and that will instantly improve your runs. &nbsp; The Joys of Running [01:17] It doesn't matter if you are a seasoned runner, have been injured, or simply haven’t been running in a while. There is no restriction on who can sign up. The nicest thing about running is that everyone can do it, and it is so enjoyable when you learn how to properly so it. It’s why so many people want to be able to do it. Even if you've spent your entire life running, there is still much to learn. &nbsp; What Makes it Special? [03:01] Coach Valerie shares more than just how to run properly. She will personally observe your runs and movements and give you feedback on how to improve your form. This alone sets her apart from other running coaches - she focuses on the movement and doing it correctly. &nbsp; Even if you can’t be on the live calls and be online, you can learn how to move correctly if you will have the opportunity to send in a video of you running so you can get a proper gait analysis where Coach Valerie will tell you what you’re doing wrong, and why it hurts to run. &nbsp; [05:32] Now is the ideal moment to sign up for the virtual clinic, regardless of whether you are injured, just starting out, or have been running for a while. &nbsp; A Different Style [07:24] The RunRX method is a distinctive form of coaching. Unlike coaches that simply run with you, Coach Valerie is observing how you run, and telling you how to correct your movements. She will speak to you in a language you can understand, and give you helpful feedback based on what you experience for yourself in your body when you are running. &nbsp; Join Us and Learn to Run Pain-Free [09:26] We hope you will join us for the virtual clinic. Visit our website, check out our socials, and see why people work with us. And, we hope you will get your gait analysis because Coach Valerie wants to see you run. It helps a lot to have somebody watch you and help you correct your movement. That alone is worth signing up for!   Rate, Review & Subscribe Reminder Don’t forget to like and subscribe to our show. You can also rate and review our! We’re on  as well, or you can listen to our show .&nbsp; &nbsp; Links to check out --  -- Take our quiz to learn more about running pain-free &nbsp; -- FREE 30-day reboot on YouTube by RunRX&nbsp;  -- Follow us on Facebook  and Instagram &nbsp; -- Have questions? Email us at support@runrx.fit

Join the Virtual Clinic

Last Day to Join the Virtual Clinic

Short episode summary With two decades of teaching running techniques, Coach Valerie knows a lot about how to run without pain. Coach Caroline helps navigate the mindset side of things. Tune into learn about the immersion program that will help you become a better runner in body and mind! &nbsp; Timestamps of big takeaways Importance of Focus [00:49] Coach Valerie emphasizes the importance of focus when it comes to running - especially when learning new movements. Coaches Valerie and Caroline teach both new and experienced runners to be more efficient in their movement with the use of focus. &nbsp; About The Immersion Program [02:21] The immersion can help injured runners with modified practices, such as static and self-care practices, specially curated for their needs. The immersion’s four-week focus course allows runners to adjust and grasp new movements. &nbsp; [03:40] You can work on these practices in the privacy of your own home - even during winter on a treadmill! Coach Valerie offers coaching in two ways: through video check-ins and by reaching out to the group via email.&nbsp; &nbsp; [04:33] Through the immersion you will also get the opportunity to send Coach Valerie a running video so she can better help you correct your movement. And, with the immersion program, you will have access to our community of runners, and it's nice sometimes to interact with other people going through the same thing you are. &nbsp; Clinics vs Online Consultation [05:45] In Coach Valerie’s in-person clinic sessions, there might be 20-plus students. There can be difficulty focusing on each student. But with Zoom meetings, students can send her their movement videos, and she can concentrate, give them modified practices for their concerns, and answer every one of their queries. &nbsp; Rate, Review & Subscribe Reminder Don’t forget to like and subscribe to our show. You can also rate and review ! We’re on  as well, or you can listen to our show .&nbsp; &nbsp; Links to check out --  -- FREE 30-day reboot on YouTube by RunRX  -- Follow us on Facebook  and Instagram &nbsp; -- Have questions? Email us at support@runrx.fit

Work with Us in the Immersion

Short episode summary Have you ever wondered if you should run like a duck or a pigeon? It’s a question that left Coach Valerie wondering why these two animals were used as an analogy for running. In this episode join Coaches Caroline and Valerie as they discuss running and whether you should run like a duck, a pigeon, or neither of the two. &nbsp; Timestamps of big takeaways &nbsp; The Difference Between a Duck and a Pigeon [1:00] Coach Valerie wondered why a duck and a pigeon were used as an analogy about running. She thought that maybe it was because of how they run, wherein ducks move their feet fast while a pigeon is a walker. &nbsp; Running Mistakes [2:14] Sometimes when people run, they encounter some injury, or something seems wrong. This may be because you are doing something wrong in your run. You may be a reacher, marcher, pusher, or leaner. Most people don’t realize this. That’s where RunRX can help - we can teach you the proper way to run. &nbsp; Not Like a Duck or Pigeon [5:59] You will learn how to utilize your body weight through running. You develop your running and support skills. Understanding the movement and starting to run will seem fun. It wouldn’t feel like you’re a duck or a pigeon. &nbsp; Easy Running [7:07] They sometimes say that a runner must go on an easy run. However, Coach Valerie says easy runs don’t exist. When running, you use every single muscle in your body, and it’s one of the most intense cardiovascular activities. &nbsp; [7:53] Running is not easy, but you have the power to make running easier on you and your body. Some people make it look easy to run. You should work at your own pace and figure out how to work with your body weight.&nbsp; And, RunRX can help you learn the standard of movement that will enable you to run pain-free. &nbsp; Control [10:29] You can only control what you can control. RunRX can provide the ideal training, but only you have the power to follow through. &nbsp; Rate, Review & Subscribe Reminder Don’t forget to like and subscribe to our show. You can also rate and review ! We’re on  as well, or you can listen to our show .&nbsp; &nbsp; Links to check out --  -- FREE 30-day reboot on YouTube by RunRX  -- Follow us on Facebook  and Instagram &nbsp; -- Have questions? Email us at support@runrx.fit

Is It Better to Run like a Duck or a Pigeon?

Short episode summary Do your shoes really matter when running? We’ve talked about it before, but it keeps coming up so tune in to find out what coaches Valerie and Caroline have to say on the matter. &nbsp; Timestamps of big takeaways Recapping Our Virtual Clinic [00:44] Everyone who gave us feedback on the virtual clinic was seeing a difference in their run thanks to our practice. From no longer feeling plantar fasciitis symptoms to knees no longer hurting, our clinic participants got to experience running pain-free. &nbsp; The Shoes You Should Get to Run [02:06] The first thing you need to look for is comfort. You want to feel stable in your shoe, and like you're still standing on your feet. &nbsp; Super Shoes [03:02] Four years ago or so, Super Shoes came out. It became a trend, and elite athletes were wearing them. But, spoiler alert, it just feels like a normal shoe. &nbsp; The Relationship Between Shoes And Injuries [04:56] Cushioning is not protective against running-related injuries. Furthermore, shoe companies admit that all shoes really do is protect your foot from the ground. &nbsp; The Feeling of New Shoes [06:38] Anyone who puts on a new pair of shoes feels quicker. But that sensation will fade with time. It's like getting a new tire for your car; you could feel like you're driving a little better at first, but it doesn't take long for those new tires to feel like the old tires again. &nbsp; Learn To Run Properly [09:16] When you learn to run and use the proper movement, those injuries disappear since you're doing it correctly. It’s not about the shoe! &nbsp; Stay Comfortable [11:52] Coach Valerie will not advise you to purchase a new pair of shoes to run pain-free. When running, stick to what you're familiar with. And as you practice, you'll realize that you want to go down. &nbsp; Rate, Review & Subscribe Reminder Don’t forget to like and subscribe to our show. You can also rate and review ! We’re on  as well, or you can listen to our show .&nbsp; &nbsp; Links to check out --  -- FREE 30-day reboot on YouTube by RunRX  -- Follow us on Facebook  and Instagram &nbsp; -- Have questions? Email us at support@runrx.fit

Again with the Shoes

Short episode summary Is there such a thing as a quick fix in running? Tune in and find out what coaches Valerie and Caroline think. &nbsp; Timestamps of big takeaways Should You Avoid Workout Gadgets? [00:27] Coach Valerie thinks that workout toys are fine. Since she’s all about running, she always sees ads for things that will supposedly make you run faster (i.e. running bands and ladders). There are even weight vests that you can use when you run.&nbsp; &nbsp; They are great to use as long as you understand why you’re using them in the first place. Putting on a weighted vest is loading your joints, and stressing them. Unless you are training for something, you are not advised to use them. They won’t help you run faster. &nbsp; The Idea Behind Weighted Vests [02:44] The original intent for the weighted vest was for people in the armed forces and emergency services who needed to train themselves to carry weights while moving. Eventually, recreational runners started wearing them as well. A lot of people think that wearing them will help the body get stronger. However, the average runner already has difficulty running with just their own body weight alone. A weighted vest is not going to make you run faster magically. &nbsp; Using Gadgets Properly [03:59] According to Coach Valerie, there is a right way to use running bands. It helps ease elasticity. The problem comes when a runner is doing a drill. There are so many occasions that you’ll see that the runner is bent over. You have to hold your body upright to do the drill properly. You need to do it in a way that reinforces what you’re trying to do in your run. If you’re going to get a gadget, you need to use it correctly and for something that will help you move better. &nbsp; Coach Caroline’s Confession [06:55] Coach Caroline shares that she used to sell MLM products when she was running. While there are great products, and some that do work for weight loss and various things, she recognized too many people were looking for a quick fix. Quick fixes don’t really exist though. &nbsp; The Benefits of Running [08:49] A lot of people still really like to use running to lose weight. Running is difficult, but the great thing about it is you don’t need fancy gadgets or gizmos. You can just go out and run. The kicker is that you need to learn how to move correctly. The benefit of running is running. Before you purchase all those gadgets, ask yourself if you will use them, if you need them, and if you think they will actually help you with your running. &nbsp; Rate, Review & Subscribe Reminder Don’t forget to like and subscribe to our show. You can also rate and review ! We’re on  as well, or you can listen to our show .&nbsp; &nbsp; Links to check out --  -- FREE 30-day reboot on YouTube by RunRX  -- Follow us on Facebook  and Instagram &nbsp; -- Have questions? Email us at support@runrx.fit

We All Want a Quick Fix

Racing with a coach

Short episode summary How is one’s heart rate connected to exercise? What does it often tell you about your movement? Tune in and find out! &nbsp; Timestamps of big takeaways &nbsp; Maximum Heart Rate [0:41] The maximum heart rate of a person can be computed by subtracting their age from 220 for men and 226 for women. The idea when this formula was made was to get a baseline of a person’s max heart rate. It was then discovered that the percentage of heart rate had a direct correlation to how much fat a person was burning vs carbohydrates. The higher the heart rate doing cardio, the more carbohydrates being used. And, the lower the heart rate, the more fat is burned. &nbsp; [04:19] It’s important to work at all levels. To strengthen your heart, it needs to exert effort. It’s better to have a blended workout where you get your heart rate up, let it recover, then do it all over again. &nbsp; [6:45] Your heart rate can impact your movement, intensity, and overall potential. The better movement you have, the more efficient you get. The more you improve your movement, the easier it will feel with practice. What was hard in the beginning won’t be as hard to do as you progress.&nbsp; &nbsp; Fear About Elevated Heart Rate [7:22] When Coach Valerie was an aerobics teacher, she recalled her students' fear and how they kept checking their heart rate. There was a fear at that time about doing aerobic exercises. Aerobic is for fat-burning, while anaerobic is for sugar-burning. &nbsp; Recovery Heart Rate [9:48] In running or endurance, 120 is the recovery heart rate. When you stop running, your heart rate should drop to 120 after about 90 seconds. The faster you recover the more “fit” you are. &nbsp; Connect With Your Breathing [12:24] When you’re running, you should also connect with your breathing. It is a cardiovascular exercise. If you’re trying to control your breath, you are controlling your movement. The freedom of running is just to let your body run and connect with both breathing and movement.&nbsp; &nbsp; Rate, Review & Subscribe Don’t forget to like and subscribe to our show. You can also rate and review ! We’re on  as well, or you can listen to our show .&nbsp; &nbsp; Links to check out --  -- FREE 30 day reboot on YouTube by RunRX  -- Follow us on Facebook  and Instagram &nbsp; -- Have questions? Email us at support@runrx.fit &nbsp;

Heart Rate

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