Advertise on podcast: The RunRX Podcast

Can you split your long run into two shorter runs and still prepare for a marathon? In this episode of the RunRx Podcast, Coach Caroline and Coach Valerie discuss how breaking up long runs can change the way you train, recover, and prepare for race day. Instead of following the traditional approach of building mileage until you reach a 20-mile long run, Valerie explains why RunRx focuses on cumulative mileage, time on your feet, running consistency, and developing efficient running form. Whether you're training for your first marathon, preparing for a 30K, or trying to improve your performance at longer distances, this conversation challenges the idea that you must complete every long run in one session to become a stronger runner. Coach Valerie shares how her approach to marathon training evolved through her work with Dr. Nicholas Romanov and the Pose Method of Running. Rather than asking recreational runners to complete increasingly long, exhausting runs, she encourages them to build a strong running foundation and distribute their training throughout the week. That might mean running for an hour in the morning and another hour in the evening, completing a longer run one day and another run the following day, or accumulating quality running sessions over several days. The goal is to help runners train consistently without unnecessarily exhausting their bodies or increasing their risk of overuse injuries. Valerie also explains why recreational runners should be cautious about copying elite athletes' training plans without understanding the context behind their mileage, recovery periods, and running pace. The conversation explores why running by time instead of focusing exclusively on distance can be especially helpful for recreational and age-group runners. RunRx uses a training approach that combines running sessions, intervals, skill drills, strength training, and recovery to help runners improve their movement and build endurance. Breaking up training does not mean avoiding longer runs altogether. Instead, it allows runners to accumulate quality work while paying attention to how their bodies respond. Caroline and Valerie discuss the importance of mental fatigue, recovery between sessions, and learning to recognize whether you need fuel, fluids, a short reset, or a change in your running form. They also explain why the goal is to reach race day feeling prepared, confident, and capable of continuing to run rather than feeling worn down by training. If you're tired of feeling pressured to complete a traditional 20-mile long run, struggling to recover between workouts, or worried that missing a scheduled distance will ruin your marathon preparation, this episode offers a different way to think about endurance training. Learn why consistency matters, how to make your training fit your schedule, and how the RunRx method helps runners develop better movement while preparing for longer distances. Your marathon training doesn't have to leave you exhausted or injured to be effective. The goal is to build a foundation that helps you run more consistently, feel stronger, and enjoy the journey to race day. Discover the RunRx approach to running form, injury prevention, strength training, and personalized coaching through the RunRx Academy app or at RunRx.fit.

Coach Caroline and Coach Valerie break down one of the most common running problems: shin splints. Valerie explains why she calls them a “slap injury,” how reaching the foot out in front of the body acts like hitting the brakes, and why that repeated impact can travel through the foot, shin, knee, and hip. She also explains how thick, cushioned shoes can hide the impact and make runners more likely to actively reach for the ground instead of pulling the foot up and moving correctly. 10.16.2026 Shin Splints The episode also covers what shin splints can turn into if they are ignored, why they can develop into a stress fracture, and why ice, rest, and stretching alone are not enough if the movement pattern is still wrong. Valerie shares her own history with shin splints, how she realized she should not have to ice her shins every night, and why learning the Pose Method changed her running by helping her reduce impact and move more efficiently. 10.16.2026 Shin Splints Most importantly, this episode makes it clear that you do not have to wait until you are pain-free to get help. Valerie encourages runners to come in while they are injured so they can work on the movements they can do while they recover. The goal is not just to calm the pain for today, but to change the way you move so the injury does not keep coming back. ▶️ 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 Website: https://runrx.fit App: RunRx Academy — search “RunRx Academy” on Apple App Store or Google Play Support email: [email protected]

Coach Caroline and Coach Valerie talk about why RunRx has stayed consistent since 2018 while so many other running voices keep changing their message. Valerie explains that physiology has not changed, gravity has not changed, and the basics of human movement are still the same even as shoes, gadgets, AI, and new trends keep evolving. The episode looks at why runners are often pulled toward quick fixes, why so much online running advice focuses on shoes, stretches, or isolated “weaknesses,” and why that approach can leave people with more confusion than real answers. 10.9.2026 We do not change 10.9.2026 We do not change The conversation also explains why RunRx teaches a standard of running while many others still avoid defining what proper running movement actually is. Valerie talks about her background in personal training, aerobics, and kinesiology, and why those fields all require movement standards, certifications, and correct form before progress. She contrasts that with the common advice runners receive to “just run,” and explains why that mindset leads many people into injury rather than progress. The episode shows how Pose Method, gravity, and correct movement patterns give runners a repeatable way to improve instead of chasing the newest trend. 10.9.2026 We do not change 10.9.2026 We do not change Caroline and Valerie also discuss how AI and other modern tools can provide a lot of data but still fail to tell runners what to actually do with it. The episode points out that speed and endurance are byproducts of good movement, not the starting point, and that runners improve most when they learn how to move correctly first. Valerie closes by reminding listeners that the work is not easy, but it is effective, and that the RunRx method has produced consistent results because it is built on the same principles that have been working for decades. ▶️ 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 Website: https://runrx.fit App: RunRx Academy — search “RunRx Academy” on Apple App Store or Google Play Support email: [email protected]

Coach Caroline and Coach Valerie dig into one of the most common questions runners ask: why do my legs get tired before my cardio does? Valerie explains that leg fatigue often comes down to two big things: whether you are using muscle elasticity or relying on active muscle contraction, and whether your head and upper body are lined up correctly while you run. She breaks down why muscles fatigue more quickly when they are trying to control movement the whole time, and why running efficiently means allowing the body to work with gravity and elasticity instead of fighting against it. The episode also focuses on posture, balance, and why the head matters more than most runners realize. Valerie explains that your body is always trying to keep your head in balance, and if your head is forward or back, the rest of your body has to work harder just to hold you upright. That extra effort can show up as tired legs, lower-body fatigue, and a run that feels harder than it should. Through gait analysis, daily practice, and weekly check-ins, RunRx helps runners learn how to hold their line, improve alignment, and build a better running pattern over time. If you have ever felt like your legs burn out too fast, this episode explains why that happens and what to work on first. Instead of just trying to run more, Valerie shows why the answer is usually better alignment, stronger posture, and more efficient movement. With the RunRx immersion, gait analysis, and daily practice, runners learn how to reduce fatigue, improve their form, and run in a way that feels more natural, more controlled, and less tiring. This episode is grounded in the transcript’s focus on leg fatigue, muscle elasticity versus active contraction, head alignment, gait analysis, and the 30-day immersion. ▶️ 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 Website: https://runrx.fit App: RunRx Academy — search “RunRx Academy” on Apple App Store or Google Play Support email: [email protected]

Coach Caroline and Coach Valerie dig into one of the biggest mindset shifts in running: stop judging success only by distance and start learning what running actually feels like. In this episode, Valerie explains why a run coach is not the same as a running partner, why she needs to watch your movement instead of running beside you, and why the real goal is to build confidence in your own form before chasing bigger mileage. The conversation focuses on running for time, starting and stopping when needed, and using the run itself as a skill-building practice rather than a pass/fail test. The episode also breaks down why so many runners pressure themselves too early by signing up for a race or assigning a distance before they truly know what their body can do. Valerie explains that when runners learn to run for 10 minutes, reset when needed, and then build gradually, they often progress much faster and with less frustration. That same approach helped one runner move from never having run before to completing a 10K, 20K, and eventually training for a 30K, all while learning how to stop, restart, and trust the process. At the heart of the episode is a powerful message about removing mental pressure from running. Valerie emphasizes that running should still be challenging, but it does not have to feel like gasping, wheezing, or “trudging through it.” When runners learn to hold their line, find a fall point, pull their feet, and reset when needed, they often discover that running becomes more fun, more efficient, and much less intimidating. This is the kind of coaching that helps runners move from surviving their runs to actually enjoying them. ▶️ 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 Website: https://runrx.fit App: RunRx Academy — search “RunRx Academy” on Apple App Store or Google Play Support email: [email protected]

Coach Caroline and Coach Valerie dig into one of the biggest pieces of the RunRx method: strength training for runners. Valerie explains that she has been a strength coach longer than she has been a running coach, and that her approach has always been about balance, not bodybuilding. She talks about how she learned strength training in the 1980s, how the old model for runners was often light weights and high reps, and why that does not always make sense when running itself is already thousands of repeated steps. The goal is not to get bulky or build a big neck; the goal is to build useful strength that supports running, movement, and longevity. The episode also explains why RunRx strength work starts with bodyweight first and then progresses to dumbbells, barbells, and more load only after the movement is correct. Valerie walks through the kinds of exercises runners really need, including planks, glute bridges, hip hinges, squats, and pushups, and she emphasizes that the exercise itself matters less than how you perform it. She also talks about how strength training has changed over time, from old fears about getting “too big” to the modern acceptance of lifting for running performance, including CrossFit and Hyrox-style training. Caroline and Valerie also discuss a common mistake: going too heavy too soon. Valerie explains that if strength work starts showing up in the neck and shoulders, the load is probably too much and the body is compensating instead of building the right support. She reminds runners that the hardest job the body does all day is holding the head up, which is why upper-body strength, posture, and core support matter so much as we age. The episode closes with the RunRx message that strength, self-care, and running all work together, and that one coach can help you improve all three in a way that supports better movement for running, walking, and daily life. ▶️ 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 Website: https://runrx.fit App: RunRx Academy — search “RunRx Academy” on Apple App Store or Google Play Support email: [email protected]

Coach Caroline and Coach Valerie talk about the upcoming September clinic in Texas and what makes a RunRx clinic different from a typical running event. Valerie explains that this is a learning clinic, not a mileage-heavy run, and that the focus is on drills, learning the gait cycle, understanding running position, and practicing short segments of running so each runner can feel the movement clearly. The clinic is set up in a park with shade, bathrooms, water fountains, trees, and a splash pad nearby, so runners can learn in a supportive environment without worrying about running long distances in the heat. The episode also explains why people often feel nervous before a clinic but are glad they came once they arrive. Valerie says the clinic is designed for a wide range of people, including injured runners, newer runners, older runners, kids, and anyone who wants to become a more efficient runner or prevent injuries before they happen. She also shares that the first day focuses on movement, gait, strength, and self-care, while the second day gives runners more practice applying what they learned, including a little more running in the morning session. Caroline and Valerie also talk about how RunRx clinics and private lessons work for people who cannot attend the full weekend event. They explain that Valerie offers private lessons, small groups, and custom clinics for friends, church groups, or travel groups, and that she works with runners of all ages and abilities. The goal is always the same: help each person improve their own running journey, build confidence, reduce the chance of injury, and learn the movement of running in a way that actually sticks. ▶️ 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 Website: https://runrx.fit App: RunRx Academy — search “RunRx Academy” on Apple App Store or Google Play Support email: [email protected]

Coach Caroline and Coach Valerie kick off marathon season with a clear RunRx message: the best way to train for a marathon is to first build running efficiency, then train for time and form, not just miles. Valerie explains that the RunRx process starts with the immersion, where runners focus on running form, efficiency, and staying out of injury before moving into the marathon plan. From there, training includes two interval days, one longer day, bodyweight strength work, exact self-care, and skill drills so the body stays ready to race. The big difference in this episode is that RunRx does not rely on the traditional “build to 20 miles, then taper” approach. Instead, runners are trained to hold form for one hour, then two hours, and to test that ability over time. Valerie explains that she does not use 20 miles as the goal, because time on feet and repeated quality work matter more than chasing mileage. She also shares how her own marathon coaching with Dr. Romanov included a 10-mile run the Monday before race day, because the body was recovered and ready by Sunday. The episode also touches on ultras and trail races, where the training changes a bit because walking, hiking, terrain, and repeated back-to-back efforts come into play. Even then, the core of the program stays the same: build the movement first, stay efficient, and train in a way that protects the body while preparing it to perform. If you are heading into marathon season and want a simpler, smarter approach, this episode lays out exactly how RunRx coaches runners to get there. ▶️ 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 Website: https://runrx.fit App: RunRx Academy — search “RunRx Academy” on Apple App Store or Google Play Support email: [email protected]

Coach Caroline and Coach Valerie talk about bringing RunRx clinics back and what makes an in-person clinic different from watching videos at home. This live training is set up at a park with shade, water, bathrooms, and room to work, but it is not a mileage-heavy event. Instead, runners practice the elements of the gait cycle, do drills, and take a few running steps so they can feel the movement in real time. Valerie explains why that live feedback matters so much. In person, she can correct runners immediately, help them feel pose, fall, and pull, and adjust what they are doing before old habits take over. She also points out that online coaching works well through video check-ins and Zoom, but an in-person clinic gives runners the chance to feel the movement in their body and carry that feeling back into their training. The clinic also includes a second day for reinforcement, questions, and deeper practice. Valerie says the two-day format helps runners absorb what they learned, notice what still feels unclear, and keep practicing instead of hearing the information once and forgetting it. RunRx clinics combine skill, strength, and self-care, so runners get drills, injury prevention, stretching, and strength work all in one place. Clinic: Runrx.fit/clinics ▶️ 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 Website: https://runrx.fit App: RunRx Academy — search “RunRx Academy” on Apple App Store or Google Play Support email: [email protected]

In this episode of the RunRx Podcast, Coach Caroline and Coach Valerie talk about what really happens inside the RunRx Zooms and why so many runners feel awkward at first, but then start to understand the movement over time. Valerie explains how the Zooms work, why they require only a small amount of space, and how she coaches runners live through drills, warmups, hops, skips, and running-specific movement patterns. The conversation also covers why most runners do not naturally do drills, why so many people skip warmups, and how learning the why behind the movement changes everything. Valerie shares how training like an elite athlete is not about identifying as elite, but about using the same kind of preparation, repetition, and movement awareness that elite runners use. She explains the importance of understanding pose, fall, pull, and the running man drill, and why memorizing a movement is not the same as truly understanding it. The episode also highlights how community plays a huge role in running success, how runners can feel silly at first, and why that feeling usually disappears once they understand how the drills improve their run. Valerie also shares a real success story from a Marine runner who trained with her, came in second overall in a 50K, and then brought a group of fellow Marines to learn how to run more efficiently and stay out of injury. ▶️ 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 Website: https://runrx.fit App: RunRx Academy — search “RunRx Academy” on Apple App Store or Google Play Support email: [email protected]

In this episode of the RunRx Podcast, Coach Caroline and Coach Valerie unpack a common piece of movement advice that does not line up with the RunRx method: reaching with the heel, pushing off with the back foot, and driving through the big toe. Valerie explains why that advice may make sense in a rehab setting, but does not match how she teaches running and walking as natural movement patterns. She breaks down the difference between physical therapy, chiropractic care, and running technique, and why each has a different job in helping the body move well. Valerie also explains the core of the RunRx approach: running and walking should minimize active muscle contraction and reduce unnecessary load, not add more pushing, reaching, and forcing the foot into the ground. She describes how the primary force of movement is gravity, followed by ground reaction force and muscle elasticity, and why lifting up and pulling the foot up is a more natural way to move than trying to create motion through effort and push-off. The conversation also touches on why the Pose method reduces stress on the knee and full body by 53%, and why so many runners still get stuck in movement habits that keep them in pain. The biggest takeaway: test movement in the right pattern, then let your physio or chiropractor help with the muscle and bone side of recovery. RunRx teaches running and walking as skills, with conscious language, natural motion, and less strain on the joints. If you have been told to push, reach, or force your foot placement, this episode will help you rethink what efficient movement really looks like. ▶️ 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 Website: https://runrx.fit App: RunRx Academy — search “RunRx Academy” on Apple App Store or Google Play Support email: [email protected]

Coach Caroline and Coach Valerie dig into a summer topic that runners still get wrong all the time: sweating more does not automatically mean training smarter. They start with the old-school mylar sweat suit craze, the idea that extra sweat meant faster weight loss, and why that mindset is still hanging around today. Valerie explains that heat itself is not the problem—running or training in heat can be useful—but adding unnecessary heat stress on top of exercise is where people get into trouble. If you are already working hard outside, your heart is doing enough work without a heavy sweat suit making things worse. The conversation also explains the difference between healthy heat exposure and risky “make yourself sweat more” habits. Valerie talks about sauna use, warm baths, and hot training rooms as forms of controlled heat exposure, but she makes it clear that those are very different from putting on extra layers and heading out for a run in brutal conditions. She uses real-world examples, including Martin Lawrence’s public warning after ending up in the hospital in a silver sweat suit, to show why you should never confuse dehydration and overheating with good training. Instead of chasing sweat for its own sake, the goal is to prepare for heat intelligently, protect your heart, and train in a way your body can actually handle. This episode also gives practical summer advice for runners and anyone exercising outdoors. Valerie walks through why hydration and electrolytes matter more in hot weather, why cotton is a poor choice when you sweat heavily, why runners in extreme races cover up instead of stripping down, and why heat fitness does not mean you can ignore basic preparation. She explains that a strong cardio system does not make you immune to heat strain, and she encourages runners to weigh themselves before and after runs, watch their sweat loss, and adjust water and electrolyte intake accordingly. The bottom line: train for the heat, do not try to out-sweat it. ▶️ 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 Website: https://runrx.fit App: RunRx Academy — search “RunRx Academy” on Apple App Store or Google Play Support email: [email protected]

Coach Caroline and Coach Valerie dig deep into why drills matter so much in the RunRx method and why they are not just an extra add-on before a run. Valerie explains that drills are part of the foundation of better running because they prepare the body for the movement pattern you are about to do, help you understand what your body feels like on a given day, and give you a way to train running without automatically jumping straight into miles. In this episode, the conversation focuses on movement preparation, not just workout volume, and why so many runners feel better when they stop treating the first mile as their only warmup and start thinking about drills as real training. The discussion also shows why running is a skill and not just a fitness activity. Caroline and Valerie talk about how runners often want to “just run,” but if the body has not been prepared first, that run can feel awkward, inefficient, uncomfortable, or even painful. Valerie compares running to other sports like swimming, football, and pickleball, where warmups and drill work are always part of the training process. She explains that drills help build muscle elasticity, improve the running pose, support better balance and movement, and give runners a smarter way to progress instead of simply piling on more miles. If you have ever felt stuck, unsure what warmup to do, or frustrated because your runs do not feel smooth, this episode gives a clear reason to slow down and train the movement before asking for more distance. ▶️ 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 Website: https://runrx.fit App: RunRx Academy — search “RunRx Academy” on Apple App Store or Google Play Support email: [email protected]

Coach Caroline and Coach Valerie unpack the real meaning of “steroids” in a running and training context, separating the bodybuilding stereotype from the more practical reality of recovery, inflammation, and pain relief. Valerie explains that many people hear the word steroids and immediately think of big muscles, aggression, and cheating, but in everyday sports medicine the conversation is often about recovery and reducing inflammation so an athlete can keep moving and continue the work needed to heal. The episode also includes Valerie’s personal story of pulling her back in a parking lot, taking a pain pill only to get enough relief to stretch and roll, and then recovering through movement rather than medication alone. The bigger message is clear: anti-inflammatories, cortisone, or other pain relief can help in the moment, but they do not solve the root problem. If running keeps causing pain, the answer is to correct the movement pattern, rebuild the habit, and use recovery tools as support rather than as the fix itself. ▶️ 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 Website: https://runrx.fit App: RunRx Academy — search “RunRx Academy” on Apple App Store or Google Play Support email: [email protected]

Coach Caroline and Coach Valerie talk about what happens when runners have too many opinions in their ear: a shoe store telling them one thing, a physical therapist telling them another, a coach saying something else, and social media adding even more noise. Valerie explains why her coaching starts with one core idea: running is a movement pattern, and if the pattern is not working, no shoe, brace, or trendy fix will magically solve it. The episode focuses on how runners often arrive already injured and already overwhelmed, which is exactly why they need a simple, consistent, movement-based approach. The conversation also covers why runners need an open mind when they begin the immersion process, why “the shoe is just a vehicle,” and why structural imbalances do not mean you are broken. Valerie shares how she approaches runners the same way she approaches squat and deadlift coaching in the gym: show the movement, correct the movement, and then repeat it until the body learns. The episode closes with practical advice about checking in, uploading video, joining Zooms, and letting the coach see the whole body so she can identify what is actually causing pain and help runners move toward 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 Website: https://runrx.fit App: RunRx Academy — search “RunRx Academy” on Apple App Store or Google Play Support email: [email protected]