Learn what cadence actually is, why 180 SPM is useful (but not an overnight fix), and how elasticity drills + metronome practice help you pick up rhythm without blowing up your aerobic effort. Coaches Caroline & Valerie break cadence down into simple progressions, explain why older runners stiffen (and how to reverse it), and give practical drills you can use today to make your easy runs feel easier and your speed work more effective.

✅ Key takeaways

✅ Cadence = steps per minute; the magic zone many coaches reference is ~180 SPM but you progress there slowly.

✅ Building muscle elasticity (hops, ball-of-foot drills) reduces impact and delays fatigue — it’s trainable, not only genetic.

✅ Use short cadence drills + a metronome before trying long stretches at higher SPM — don’t force 180 overnight.

✅ Keep time-based long runs (e.g., two-hour runs) rather than chasing an arbitrary mile total if that’s safer for you.

✅ Stop, reset, do a short drill if your form drifts on a long run — small mid-run corrections beat long recoveries.

✅ Test fueling and cadence in training, not on race day — everything is personal; experiment, measure, repeat.

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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 runners
• What a taper is — physiology & recovery principles
• Race-week strategy: intensity vs. volume (what to cut and what to keep)
• Two-hour rule and time-based training vs. mile-based thinking
• Carb-loading: what it helps, what it doesn’t, and how to test fueling in training
• Practical week-by-week taper templates (example approaches)
• Race-week checklist & pacing advice
• Final coaching tips & where to get help

Actionables you can do this week

• Replace 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.

What makes an ultramarathon different from a marathon — and how should your training actually change? In this episode Coaches Caroline and Valerie explain the real demands of ultra running (road vs trail, time-on-feet, carry & fueling needs) and give a coachable, down-to-earth plan for runners who want to go beyond 26.2 miles without breaking themselves.

🔑 Key takeaways

• ✅ Ultra = any distance > 26.2 miles (common formats: 50K ≈ 31.07 miles, 50-mile, 100K, 100-mile).
• ✅ Train similarly to a marathon — but add time-on-feet: more total volume and more sessions that simulate long hours on your feet.
• ✅ Trail ultras aren’t just longer road runs: add technical trail practice, uphill/downhill drills, and terrain-specific strength.
• ✅ Practice carrying fuel & kit — learn how to run while carrying hydration, food, poles or a vest; practice fueling windows you’ll use on race day.
• ✅ Split your volume if needed — two shorter runs in a day (or back-to-back long days) protects recovery while building hours.
• ✅ Elasticity & drills matter more than extra minutes — short daily drills (ball-of-foot hops, cadence drills, strength progressions) build tendon resilience and reduce overuse injuries.
• ✅ Strength for endurance — full-body, bodyweight-first strength (glute bridges, single-leg work, core stability) improves endurance and helps you carry load.
• ✅ Fueling & pacing are a strategy, not luck — practice stomach tolerance in training so you’re not improvising on race day.
• ✅ Mindset: walk when smart, run when it helps — ultras are tactical; knowing when to power-hike or walk technical sections saves energy and time.

What to try this week (actionable)

• Do 3×30 seconds ball-of-foot hops after your warmup, focusing on light, repeated rebounds.
• Add one trail-technical session (45–90 min) on varied surface; practice short uphill power, short downhill control.
• Pick one weekday and split your run: 30–60 min AM + 30–60 min PM to start building time-on-feet without a single 3–4 hour block.
• Practice carrying 1–2 lbs of water/food on a short 60–90 min run to learn gait & hydration pacing.
• Add two weekly bodyweight strength sessions (squats, single-leg deadlift, glute bridges, planks) 20–30 min each.

Who this episode is for

Recreational runners stepping up to a 50K/50-mile or experienced marathoners curious about trail ultras — especially those who can’t run 6+ hours every weekend but want to get there safely and enjoyably.

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.

Thinking about a bucket-list marathon (big city, destination, or iconic course)? Coaches Caroline and Valerie cover how to choose the right race for your goals, practical travel & taper tips, how to adapt training for altitude/heat/time-zones, and the logistics that make a destination marathon a joyful success — not a stress test.

✅ Key takeaways

• ✅ How to choose the right bucket-list marathon: course profile, time of year, travel logistics, and your personal goal (finish, PR, experience).
• ✅ Training timing: when to start, how to peak for a race far from home, and how to fit destination rules into your taper.
• ✅ Acclimation & environment: practical steps for heat, humidity, altitude, and time-zone changes so you don’t blow up on race day.
• ✅ Travel & race-week checklist: lodging, pre-race food, race kit, transport to start, packing for recovery.
• ✅ Pacing strategy for unknown courses: how to scout, conservative early splits, and using drills to retain form when things get hard.
• ✅ Recovery plan after a goal race: active recovery, short walks, mobility, and when to resume structured training.

In this episode Coaches Caroline and Valerie unpack the recent drop in elite marathon times, the role of super-shoes and recovery, and — most importantly — what recreational runners can actually do to get faster without getting injured. If you’ve wondered why the elites seem to keep improving while your pace sits still, this episode explains the science (gravity + elasticity), the training trends (intervals, Norwegian-style sessions, split volume), and the one thing that levels the playing field: smarter movement and targeted coaching.

🔑 Key Takeaways

• ✅ Why super-shoes help elites more: they boost recovery and magnify gains for runners who already have efficient form.
• ✅ Why the average runner doesn’t automatically get faster with new tech — technique and movement training matter first.
• ✅ How gravity + muscle elasticity + timing create rebound power — and how you can train those mechanics.
• ✅ Why intervals and split volume often beat endless long slow distance for faster, healthier progress.
• ✅ Practical fixes you can start now: drills, strength sessions, short high-quality intervals, and breaking big volume into manageable sessions.
• ✅ Why a coach (or video gait check) converts drills into sustainable speed gains — speed is a byproduct of better running, not just more miles.

Who this helps

If you’re a midpack or back-of-pack runner frustrated by slow improvement, or an age-grouper wondering how to safely get faster, this episode gives concrete, coachable steps to improve performance while reducing injury risk.

Listen & watch

• Watch demos and deep dives on our YouTube channel: RunRX
• Download the RunRX Academy app (iOS/Android) for drill libraries, warm-ups, and guided progressions.
• Want individualized help? Join the RunRX Membership for gait analysis, video check-ins, and live Zoom corrections at runrx.fit → Work With Us.

In this episode Coaches Caroline and Valerie unpack why so many athletes—runners and recreational players alike—feel “stuck to the ground,” lose elasticity, and suffer knee pain. Using live examples from pickleball and running check-ins, they explain the simple shift that changes everything: lift your torso, increase fall, and actively pull the foot up. These small movement changes free your feet, protect your knees, and make every sport feel easier and more fun.

🔑 Key Takeaways

• ✅ Footwork matters across sports — the same drills that improve Pose → Fall → Pull running improve pickleball footwork and reduce knee injury risk.
• ✅ Unglue your feet: lifting the torso + pulling the foot up uses elasticity (stored energy) rather than brute muscle force.
• ✅ Most older recreational players and runners are “stuck” in low-elasticity patterns — retraining timing and lift restores speed and resilience.
• ✅ Bodyweight, movement-first strength builds stability that translates directly to running, court sports, and daily life.
• ✅ Practice progressions (simple hops, pull drills, glute walks) beat more miles for performance and injury prevention.
• ✅ Short-term trial: the RunRX Academy app offers a low-cost restart ($4.95 option) and full membership check-ins so you can get targeted feedback without being local.

Why this episode helps you

If you’re frustrated by plateaued pace, recurring knee pain, or slow recovery after sport, this episode gives practical, coachable fixes you can test in one week. It’s part movement lesson, part mindset reminder: you don’t need to push harder — you need to move smarter.

Resources & Where to Watch

• Download the RunRX Academy app (iOS / Google Play) for drill libraries, warm-ups, and the $4.95 restart program.
• Watch movement deep dives and demos on YouTube: RunRX.
• Join the RunRX membership for gait analyses, video check-ins, and live Zoom corrections.

In this episode Coaches Caroline and Valerie unpack the breathing craze—what’s helpful, what’s hype, and exactly how to use breathing drills to improve your running. They explain why breathing is a rhythm inside your run (not a distraction), how to practice breathing so it becomes automatic, and simple drills you can use in warm-ups to expand your chest, calm your panic response, and run longer/faster with less effort.

🔑 Key Takeaways

• ✅ Breathing is part of running’s rhythm — practice it as a drill, not as a constant thought during your run.
• ✅ Drills (exaggerated practice) teach your body to take fuller, calmer breaths so your breathing becomes automatic in the “show.”
• ✅ Nose vs. mouth breathing: useful drills exist (and historical methods like Buteyko helped many), but don’t limit your breath during hard efforts — expand it when you need it.
• ✅ Use the exhale-first cue at the start of easy runs (exhale → inhale → run) to release tension and find a steady rhythm quickly.
• ✅ Chest expansion and intercostal mobility let you lift your torso, increase fall, and run with better elasticity — breathing mechanics help speed and endurance.
• ✅ Breathing devices and masks are toys — they can help with drills, but they don’t replace coached progressions and movement training.

What to try this week

• Add a 5-minute breathing warm-up before runs: slow diaphragmatic breathing → chest expansion breath series → 2 minutes of fast, rhythmic exhale-focused steps.
• Try a few drills off the run (bands, balloons, exaggerated chest opens) to feel your ribcage expand before you practice on the move.
• If breath panic hits mid-run: stop → long exhale(s) → a short drill (ball-foot hops or marching) → restart.

SEO keywords (use these in platform tags & show notes)

Breathing for running, diaphragmatic breathing, running drills, breathing drills, run cadence breath, breath training for runners, RunRX Academy, expand chest running, exhale-first running cue.

Listen & follow

• Watch breathing deep dives and demo drills on our YouTube channel: RunRX.
• Download the RunRX Academy app (iOS & Android) for focused drill libraries, warm-ups, and guided breathing progressions.
• Got a breathing question or want Valerie to review your drill form? Post a clip in the app or drop a comment on the latest episode — we read every message.