Unglue Your Feet — Move Better for Running, Pickleball, and Life

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.