Controlled falling, cadence, and the mental roadblocks that stop runners — Coaches Caroline & Valerie explain how to train the fall, recover from fear-driven movement mistakes, and use simple drills to run lighter and pain-free.

✅ Key takeaways

✅ Controlled falling (not leaning) reduces impact and improves cadence.

✅ Start with drills (wall, bands, short hops) and build balance before chasing 180+ cadence.

✅ If fear appears — stop, reset, practice balance — don’t reach with the front foot.

✅ Transfer drills to running gradually and seek live feedback for faster, safer progress.

▶️ 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

📱 Find us in your app store for Apple and Google — RunRX Academy

Website: https://runrx.fit

Someone on social media said “stop telling everyone to run at 180” — and that sparked this deep, practical conversation. Coach Caroline and Coach Valerie walk through: what cadence actually measures, why the ~180 figure exists (its research origin and relation to ground reaction force), why you can’t safely force 180 without developing elasticity and skill, and exactly how to train cadence the RunRx way (drills, metronome practice, short intervals, resets on long runs).

We also share a real runner story: a woman who hit ~190–195 but wasn’t moving efficiently — once she learned pose → fall → pull and built elasticity, she dropped 2–3 minutes per mile and running felt easier. If you’ve been told “just run at 180” and want a sensible progression, this episode is for you.

✅ Cadence is a response — it rises when you hold the fall and pull (pose→fall→pull). Don’t force a number.

✅ Build elasticity and skill first: hops, metronome drills and short intervals before trying sustained 180.

✅ If your cadence feels high but you’re “running in place,” stop — practice the fall/pull and reset; that’s the path to faster, easier 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

📱 Find us in your app store for Apple and Google — RunRX Academy.

New-Year slump? Learn how to turn short-lived motivation into a sustainable running habit. Coach Caroline and Coach Valerie share a movement-first approach (elasticity, drills, strength), realistic goal setting, and simple nutrition mindset shifts so your January change actually sticks — without strict diets or burnout.

Key takeaways

✅ Pre-plan two realistic weekly workouts you WILL do — small wins beat “all or nothing.”

✅ Treat training as self-care: short drills, strength, and mobility preserve form when time is tight.

✅ Movement first, miles second — build elasticity, balance and body-weight strength to stay consistent and avoid injury.

✅ Short interval sessions or a 5–15 min drill are perfect for travel days or busy weeks.

✅ Don’t diet; eat to support movement — experiment, track how foods make you feel, and be consistent.

✅ A short deload (less distance / lower intensity) won’t ruin fitness — it often refreshes you.

✅ Use tools: RunRx app workouts, Zoom coached drills, and the 30-Day Reboot to keep momentum.

Chapters

00:00 — Episode intro

00:30 — Why New-Year motivation fades (common patterns)

01:40 — Reframing goals: pre-plan 2 workouts and call it self-care

02:35 — Movement-first training: elasticity, balance & strength basics

03:50 — The 30-Day Reboot & walking as a gateway to running

04:40 — Nutrition mindset: eat to move (avoid restrictive dieting)

06:10 — Practical tips: hydration, timing, and testing what works for you

07:20 — How RunRx helps: Zoom coaching, app workouts & membership options

08:30 — Final tips, free resources & outro

▶️ 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

📱 Find us in your app store for Apple and Google — RunRX Academy.