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What is it going to take for me to stop hurting?

— Coach Caroline, Team RunRX

Here’s what we know:

In 2004, Dr. Romanov published a paper that proved that there is a standard of running that reduces the impact on the knees by 50% while running

We have been taught to ‘just run’ and follow the status quo for the last 50 years, and this is just wrong. There is a right way to run.

It will take learning something completely new, like a new language or instrument, and it’s not a quick fix.

Valerie started her running journey not as a runner, but as a personal trainer. She started as a step-class instructor. This could be why she is so good with all the drills she teaches in RunRX.

When Valerie started working with clients individually they decided to start running on the weekends at the track. Like any good trainer, she started researching the correct way to teach running, just like she had learned how to teach step class, how to properly do a squat or deadlifts with weights. She had studied the correct way to move.

After searching for standards of movement in running, Valerie found Dr. Romanov studied his method. She decided to be his best student and did everything she could to learn everything he knew. She read his book, watched his videos (the book had a CD with the basics at the time), and when the opportunity arose to attend one of his live clinics, she made sure to be there in the front row.

I won't spoil the story, but when she showed Dr. Romanov all she had learned from DIY training, he explained she didn’t fully get it. Like many of us, when we read something or even watch a video, it didn't translate. Valerie had to really learn to LET GO. This process took nearly 3 years!

Honestly, it doesn’t take our students as long as 3 years, but it could take as much as 3 months or longer, and here's why… You will struggle to learn how to run pain free if:

  • you aren't coachable
  • you don't practice, or 
  • you keep using the training/techniques that got you injured in the first place….

Let’s look at a top searched magazine article (The 8 Most Common Running Injuries) and compare what they say you should to fix it and how RunRx helps them:

Runners Knee — The basic consensus is a focus on the quadriceps. When you use the proper technique you will learn how to not use this muscle but rather to use the natural muscle elasticity of the hamstring. This means if you are ‘pulling’ and not pushing off or trying to reach you will not be tiring the quadricep. Also adding falling you will naturally use gravity and diminish impact with each step by 53%.

Achilles Tendonitis — This is because of tightness in the calf and ankle. When you let your body move properly, and don't try to make it move the ankle is then very relaxed. This will release the tension on the ankle and the calf. Now using the ball of your foot you will feel some soreness in your calf. This is because you haven't been using this muscle.

IT Band Syndrome — It’s said you need to strengthen your hip muscles, and you know that strength is the second element of the RunRX Method. We believe this is needed to maintain correct form, but your hips and IT band are causing issues because you are pulling late and trying to move your leg from behind you to in front of you.

Hamstring InjuriesHallelujah! They say “changing your running technique” which is a start, but really it's CORRECTING your running technique. If you let your hamstring pull in response to the fall, and don't try to control the action your hamstring will work as it's supposed to.

Plantar Fasciitis — They say it’s a strengthening of the calf, but we want to add a strengthening of the foot. With all the cushioning and restrictions of the shoes, we have created feet that aren’t strong enough to handle the rigors of running. If you fix the technique by using the ball of your foot, and then strengthen your foot with proper exercise, while also stretching and massaging your feet to break up the scar tissue you can eliminate it.

Stress Fractures — It's often suggested to use boots, and other ways to keep your feet and shins from moving, but if you reduce the impact, and actually allow yourself to fall, you will stop the repeated action of stopping your forward movement.

Ankle Sprain — This is ankle strength, which again we totally agree with, but this requires not using orthotics or restrictive shoes when we run.

You might be thinking, “That makes sense, but what's the catch?”

The first thing is you have to take the words “landing” and “leaning” out of your vocabulary.

Because if you're still thinking in terms of landing, you won't be able to make this method work. These terms are completely incongruent with what you are trying to achieve.

But if you're able to adopt a new paradigm that I'm about to show you, it will change everything for you and how you run.

Part 4 – There is a Right Way to Run


  • There is actual science around how to move correctly.
  • It’s not going to be easy – but it will be worth it.