Skip to content
Log in Join free
Beginner Runner cover art

Debbie Voiles

Beginner Runner

A Fitness , Health & Fitness and Sports podcast

#96 in Fitness · 🇬🇧 #165 in Fitness · 🇿🇦
Good podcast? Give it some love!

About the show

The ultimate podcast for anyone ready to start running. Coach Deb's philosophy is to start you gently, to assume you're not fit, and to make sure you enjoy the journey. She calls it the 10 Steps to 2 Miles Program because not everyone wants to even do a 5K, and they definitely aren't looking to do that any time soon. People just want to run. The goal is to help people who don't run or can't run, become a runner and discover the joy of running. This show is your virtual running coach, your guide to fitness, adventure, and fun. If you've ever wondered: How often should I run? How do I breathe correctly? Why am I so out of breath? Is it okay to walk? What if I'm slow? Where do I start? Do I need special shoes? What is proper running form? — you're in the right place. Coach Debbie Voiles provides practical running tips for beginners that take the guesswork out of getting started. You'll learn how to find an easy running pace and understand how to approach running for weight loss. You'll discover the starting point that's right for you, how to build consistency, and how to prevent running injuries like shin splints and knee pain. Most importantly, you'll create the running habit and start to thrive in the running community, looking forward to every run. Whether your goal is to finish your first 5K, get healthier, or simply discover something you love doing, Beginner Runner is here to help you become a runner.

Newest episodes

60: The Beginner Runner's Toolkit: Drills, Stretches & Exercises

14 min

Knowing what good running form looks like and actually being able to execute it consistently are two very different things! In this episode, Coach Debbie Voiles explains how to gradually develop better running form without becoming overwhelmed by all the things you're supposed to remember while running. The secret? Practice, strength, and flexibility. You don't have to master everything overnight. Think of good running form as a skill you'll continue developing throughout your running journey. Debbie breaks down three important ways to make better running form easier: 1. Strengthening Exercises Good running form requires more than strong legs. Your core, shoulders, hips, and feet all play important roles. Debbie shares her favorite beginner-friendly exercises, including dead bugs, planks, glute bridges, clamshells, squats, calf raises, toe raises, and single-leg balance. She also offers a simple four-minute routine for those short on time! 2. Running Drills Drills help you practice individual components of good running form before putting everything together. Learn Debbie's skipping three-set, including high-step walking, high-step skipping, and regular skipping. She also discusses side-to-side movements and backwards walking to develop coordination and strengthen different muscle groups. 3. Stretching and Mobility Discover the difference between dynamic and static stretching, when to use each, and why stretching and strengthening need to work together. Debbie discusses areas runners commonly need to address, including the IT band, quads, hamstrings, calves, feet, shoulders, and torso. You'll also learn why proper cadence and short, quick steps are important considerations as you develop better running mechanics. Most importantly, Debbie reminds beginners not to stress about perfect form. Start where you are, work on one thing at a time, and remember that consistency matters more than perfection. You can do most of these exercises right in your living roo...

Running Form for Beginners, How to Run Better From Day One

16 min

Good running form isn't something you should wait to work on until you're running longer distances. It's something you should develop from your very first steps! In this episode, we'll explore why proper running mechanics matter from the beginning and take a head-to-toe look at what good running form actually looks like. You'll learn how to position your head and shoulders, develop a natural arm swing, maintain proper body posture, and improve your foot strike. We'll also discuss how tight shoulders, limited mobility, and poor coordination can interfere with your running efficiency. Plus, I'll share simple ways to evaluate your own running form, including a helpful video technique, and explain why strength, flexibility, and stability are essential to putting it all together. The goal isn't just to become a better runner. It's to develop good habits that will help you run comfortably, efficiently, and injury-free for years to come. Want more help with your running journey? Join our Beginner Runner community for instructional videos, masterclasses, a detailed 36-level walk-to-run program, and monthly group calls. Visit Skool.com/beginnerrunner to learn more!

58: How to Buy Running Shoes, a Beginner Runner's Guide

17 min

Shopping for your first running shoes shouldn't feel harder than your first run. In this episode, I break down the choices so you can walk into a running store feeling informed, prepared, and confident. She explains the terminology, considerations, my preferences, and help you focus on what matters most, finding the shoes that are right for you, for your gait, for the surfaces you'll be running on, and your feet. Where to shop: Learn why I recommend running specialty stores for personalized help, a broader selection, and connections, i.e., building a relationship with the local specialty running shoe store. How to narrow your options:  Women's vs men's, trail vs road, zero drop vs higher drop, cushioning, toebox size, and more. Running shoe terminology made simple: Understand the upper, toebox, insole, midsole, and outsole, plus stack height and heel-to-toe drop. I also explain the importance of allowing the toes to splay and how that comes into play when selecting the best model. I recommend the Gasparilla Distance Classic, specifically the 5K Walk, February 20th and the walker friendly 8K the next day. $5 off discount codes for each race are RUNTAMPA5 and RUNTAMPA8. I encourage anyone in the area to register for her own December holiday race, the gnome-themed Run Tampa Tinsel Run on December 12th.·       

Similar podcasts

All episodes

60: The Beginner Runner's Toolkit: Drills, Stretches & Exercises

14 min

Knowing what good running form looks like and actually being able to execute it consistently are two very different things! In this episode, Coach Debbie Voiles explains how to gradually develop better running form without becoming overwhelmed by all the things you're supposed to remember while running. The secret? Practice, strength, and flexibility. You don't have to master everything overnight. Think of good running form as a skill you'll continue developing throughout your running journey. Debbie breaks down three important ways to make better running form easier: 1. Strengthening Exercises Good running form requires more than strong legs. Your core, shoulders, hips, and feet all play important roles. Debbie shares her favorite beginner-friendly exercises, including dead bugs, planks, glute bridges, clamshells, squats, calf raises, toe raises, and single-leg balance. She also offers a simple four-minute routine for those short on time! 2. Running Drills Drills help you practice individual components of good running form before putting everything together. Learn Debbie's skipping three-set, including high-step walking, high-step skipping, and regular skipping. She also discusses side-to-side movements and backwards walking to develop coordination and strengthen different muscle groups. 3. Stretching and Mobility Discover the difference between dynamic and static stretching, when to use each, and why stretching and strengthening need to work together. Debbie discusses areas runners commonly need to address, including the IT band, quads, hamstrings, calves, feet, shoulders, and torso. You'll also learn why proper cadence and short, quick steps are important considerations as you develop better running mechanics. Most importantly, Debbie reminds beginners not to stress about perfect form. Start where you are, work on one thing at a time, and remember that consistency matters more than perfection. You can do most of these exercises right in your living roo...

Running Form for Beginners, How to Run Better From Day One

16 min

Good running form isn't something you should wait to work on until you're running longer distances. It's something you should develop from your very first steps! In this episode, we'll explore why proper running mechanics matter from the beginning and take a head-to-toe look at what good running form actually looks like. You'll learn how to position your head and shoulders, develop a natural arm swing, maintain proper body posture, and improve your foot strike. We'll also discuss how tight shoulders, limited mobility, and poor coordination can interfere with your running efficiency. Plus, I'll share simple ways to evaluate your own running form, including a helpful video technique, and explain why strength, flexibility, and stability are essential to putting it all together. The goal isn't just to become a better runner. It's to develop good habits that will help you run comfortably, efficiently, and injury-free for years to come. Want more help with your running journey? Join our Beginner Runner community for instructional videos, masterclasses, a detailed 36-level walk-to-run program, and monthly group calls. Visit Skool.com/beginnerrunner to learn more!

58: How to Buy Running Shoes, a Beginner Runner's Guide

17 min

Shopping for your first running shoes shouldn't feel harder than your first run. In this episode, I break down the choices so you can walk into a running store feeling informed, prepared, and confident. She explains the terminology, considerations, my preferences, and help you focus on what matters most, finding the shoes that are right for you, for your gait, for the surfaces you'll be running on, and your feet. Where to shop: Learn why I recommend running specialty stores for personalized help, a broader selection, and connections, i.e., building a relationship with the local specialty running shoe store. How to narrow your options:  Women's vs men's, trail vs road, zero drop vs higher drop, cushioning, toebox size, and more. Running shoe terminology made simple: Understand the upper, toebox, insole, midsole, and outsole, plus stack height and heel-to-toe drop. I also explain the importance of allowing the toes to splay and how that comes into play when selecting the best model. I recommend the Gasparilla Distance Classic, specifically the 5K Walk, February 20th and the walker friendly 8K the next day. $5 off discount codes for each race are RUNTAMPA5 and RUNTAMPA8. I encourage anyone in the area to register for her own December holiday race, the gnome-themed Run Tampa Tinsel Run on December 12th.·       

57: Take This Simple Test to Discover Your Ideal Run Walk Ratio

9 min

In this episode, Beginner Runner Coach Deb Voiles explains a simple diagnostic test that helps new runners discover the ideal running and walking ratio for the individual, customized to their fitness and ability. The guiding principle is simple: reduce intensity. A high cadence paired with short steps can make running feel easier, but cadence is only part of the equation. Beginners also need an appropriate running duration, enough walking recovery, and a manageable number of repetitions. The goal is not to prove how long you can suffer. It is to build fitness gradually while enjoying the process and giving your body time to adapt. Before taking the test, spend a couple of weeks building brisk-walking endurance, practicing a cadence of 170, and strengthening your balance, core, legs, and feet. To begin the test, warm up with a brisk one-mile walk. Then start your phone's stopwatch and run with a high cadence and small forward steps. Continue until the effort feels hard—about 80 percent. Record the time, walk for three minutes, and repeat the test. Average your two running times. Your starting running interval should be at least 15 seconds shorter than that average. Begin with two or three minutes of walking between running segments, always erring on the side of comfort. Repeat the sequence several times, then slowly add repetitions over a period of weeks, and once a week - or every other week - stretch out the duration of one run. This is the long run principle, and it even applies to beginners.  Listeners who want additional structure can join Deb's free Beginner Runner community at skool.com/beginnerrunner. A $12 monthly tier includes the 36-level Walk to Run to 5K schedule, additional resources, and a monthly Beginner Dinner Zoom call. This episode also highlights Tampa's pirate-themed Gasparilla Distance Classic, in February, including its walker-friendly 5K and 8K. The discount codes RUNTAMPA5 and RUNTAMPA8 provide 25 percent off. Visit rungasparilla.com...

56: Solving Beginner Runner Breathing Problems by Making Running Easier

15 min

In this episode, Coach Deb explains why breathing feels so difficult for new runners and introduces a high cadence technique that greatly reduces effort. She also covers walking preparation, gradual progression from running in place to moving forward, the form and injury-prevention benefits of high cadence, and the resources and next steps recommended for beginning a walk/run program. Beginner runners often struggle to breathe because even short running intervals exceed their current fitness level. No matter how hard they try to run slowly and easily, any running feels intense. The solution is not a special breathing pattern but a change in running form: take very small steps while turning the legs over quickly. A target cadence of about 170 foot strikes per minute, counting both feet, allows a runner to move at an easy pace without overstriding. Think "Quick steps, tiny steps, easy pace." Tiny, quick steps reduce the intensity of each stride, create a smooth rhythm, and help runners feel lighter on their feet. Running slowly with a low cadence is harder because the body must balance longer on each leg. Faster turnover creates momentum, much like a bicycle becomes easier to balance once it is moving. When cadence is high and steps small, the feet land beneath the body's center of gravity rather than reaching forward, eliminating braking and reducing pounding, making comfortable breathing more likely from the start. Preparation has two parts. First, build basic fitness through brisk walking, working gradually toward at least two miles. Walking cadence does not matter; the goal is simply a brisk, sustainable effort. Second, practice the running cadence in place before attempting forward running. Start with 20-second segments at 170 beats per minute, rest for one minute, and repeat several times in the morning and later in the day. A metronome app can supply the beat. Build toward ten repetitions, then progress to 30-second segments when the shorter intervals feel...

55: From Walking to Running, a Beginner's Journey to Running Success

15 min

In this episode Deb provides a reassuring overview of the journey to becoming a lifelong runner. She'll describe the three main segments of the journey, providing insight into what to expect, from the challenges of the first months when everything is new and nothing feels quite natural to the point, six or eight months away, when you can no longer imagine a life without running. The focus is on starting gently and allowing the body to adapt. Training at this stge doesn't require a lot of time. Deb explains simple strengh and balance exercises appropriate for beginner runners at the earliest stae, the value of embracing a slow pace, and the imediate goal of establishing a routine that's both sustainable and enjoyable. Then, she describes what you can expect and how you'll feel after several months of a walking and running program, when you start to notice mental and physical improvement, when completing a mile of walk-run intervals feels good, and what it will feel like to finish your first 5K and wear that medal around your neck. By that time, you'll be making running friends and you'll be eager to learn more.  Last, she'll prepare you for the high you'll be experiencing after six to eight months, when you start to own being a runner, when you wear it as a badge, and the benefits seem apparent in every aspect of your life. By that point, running will have become much more than an exercise for fitness, a goal to be reached, but rather, a hobby you look forward to doing. Beginners succeed by starting gently, adapting plans to real life, learning from difficult days, and celebrating small achievements. With consistent effort, expert guidance, and patience, early uncertainty develops into health, confidence, connection, and lifelong enthusiasm for running.

54: Beginner Runner Secret: Walk First. Run a Little. Gradually Do More.

16 min

What if the best way to become a runner is not to start by running? In this episode of the Beginner Runner Podcast, coach Debbie Voiles shares a simple path for true beginners: walk first, run a little, and then, only when your body is ready, run a little more. The goal is not to suffer through a rigid plan but to build fitness, confidence, and the identity of a lifelong runner, one manageable step at a time. Debbie recalls dreading the annual 600-yard run in high school. Years later, after the birth of her daughter, she tried again with an ultra-gradual approach and eventually became a devoted runner. That experience replaced an old memory of pain and failure with a love of running and became the foundation of how she coaches beginners. Her method rejects the idea that everyone should progress on the same calendar. Most beginner plans are organized by weeks, with each week getting progressively harder. But your body does not know what week it is. Instead, Debbie organizes training into levels. You repeat each level as long as needed and advance only when the current workout feels unmistakably easy. This patient approach is especially helpful for people starting with little fitness, returning after time away, or working from home and struggling with too much sitting, isolation, low energy, or weight gain. Running can offer far more than a medal. It can provide stress relief, purpose, confidence, adventure, friendship, and support through difficult times. Debbie has watched running help people cope with loss and create friendships that feel like family. She wants the relaunched podcast and her free online community to offer that same connection. The episode also answers common beginner questions. Should you run nonstop until you cannot continue? Is walking allowed? Should you train every day? Should you push through pain? The message is simple: you do you. Your first assignment is to become a mover before trying to become a runner. If you are inactive now, s...

53: How to Start Running for Extreme Beginners with No Fitness and No Experience

9 min

Anybody can become a runner, but there is a right way, a process that always works, and a wrong way. Sadly, many runners fail to discover that right process, the method that makes sense for runners at the cusp of running their first quarter mile. I'm here to get you on the right path for what I call 'beginning' beginner runners or extreme beginners. In this episode, you'll discover: Why most beginner programs fail (they assume too much starting fitness) How to find YOUR personal "Square One" starting point Why going slow is actually the fastest path to success My proven walk-run method that works for any fitness level Why some people need to start by just walking to the mailbox (and that's perfect!) Want more support? Join my 12-week Beginner Runner Village program. Get weekly "Beginner Dinners" (group coaching calls), personalized progression, and a community of people just like you. Learn more at http://BeginnerRunner.com Remember: "The miracle isn't that I finished. The miracle is that I had the courage to start." - John Bingham  

52: Advice from Well-Meaning Experienced Runners

19 min

Runners are the best people, always ready to help beginners, but sometimes they forget to consider what is appropriate for the new runner at that particular time in their running journey. Experienced runners are extremely helpful to beginner runners, but the beginner needs to always stop and think about their situation before being influenced to do anything differently. MojoforRunning.com

51: Do You Worry That You Can't Run, That You Can't Become a Runner?

11 min

Virtually anyone can run, can become a runner, but there is a right way to start running, and there are several common, deal-breaking mistakes. A beginner runner needs to know how to begin running. When would-be runners go at it the wrong way, make one or more of the common mistakes, they get discouraged and - incorrectly - believe that it's just not possible for them, for their body and their life, but really, anyone can run. mojoforrunning.com  

50: Listener Question, What If I Struggle With Motivation?

13 min

The life of a runner requires a daily dose of motivation. While veteran runners may sometimes struggle, beginner runners more frequently find their mojo is missing, and they need running inspiration. Coach Deb provides insight into the running mindset every beginner runner needs in order to maintain the motivation to get out there and put in the miles, day in and day out. Mojo for Running

49: How Many Days to Run When 6 Months Into Running

12 min

The last episode answered the listener question, "How many days should I run?" That answered the question for someone at the very beginning of their running journey, but the answer is different for a beginner who is six months along. This episode answers the same question for that runner but also explains how to build running mileage even at three miles a week. It explains the strategy of how to safely and efficiently build mileage, how many miles to build up your running mileage base, and how and why to incorporate the once-weekly long run. MojoforRunning.com

48: Beginner Runner Question: How Often Should I Run?

10 min

Getting this right will make the beginner runner's journey much easier, much more comfortable, and lead to health instead of injuries. In this episode, Deb explains how often a beginner runner should run while also providing the reasoning behind the plan. Understanding this reasoning is key to long-term running success.  Mojo for Running

47: Do This in 2020 to Prepare to Become a Runner in 2021

15 min

As we finish 2020, we need to do the right things to prepare to make 2021 a powerful, postivie year, despite the pandemic. For sure, 2020 has been dreadful by all measures, but it doesn't have to beat you up, and let's not let it set the stage for 2021. I think 2021 would be the best year ever to become a runner. It's easy to let goals slide when struggling with such a crazy year, but this is just exactly when you need to double down and focus on the things within your control, and your fitness is just that. Your fitness is in your control. You don't need to go to a gym. You can get out and start running, and you must. In this episode, I provide advice and introduce a challenge that everyone can do to finish the year, strong; it's the 1 + 1 Holiday Challenge. Participation is free, and it may be just what you need to start your new running year on the right foot. Mojo for Running

46: How to Overcome Beginner Runner Struggles

19 min

A beginner runner's success or failure often hinges on being able to manage several key aspects of running training. In this episode, I discuss beginner runner struggles. Preparedness is everything, seeing the big picture and being prepared for these inevitable challenges may make the difference between success and failure for anyone at the beginning of their running journey. It's not easy to start running, but being ready for the inevitable struggles can make all the difference, making you stronger and setting you on the right path for a lifetime of running. Mojo for Running  

45: Beginner Runner Class, Day 10, Diagnostic Test, Evaluation and Implementation

16 min

This is the last day of the quick-start beginner runner series, the day you take the diagnostic test, which will provide the evaluation which will give you the needed information to implement what you've learned. You've been learning about what to do for nine days. Think of this as graduation day, the day you get the last, but most critical, piece of the puzzle. Today, you find out exactly what you should do, and I mean you, personally, what you should do on Day 1 of your running journey. Today, is your diagnostic run. In this podcast, I explain what to do to find out how far you should run during each running segment of your walk to run mile, which is the distance you should start with.  I also explain how to progress from there, the three variables, and the details regarding the decisions you'll be making in deciding what to change and when.  I'm excited for you because this is, of all the running secrets I've imparted, perhaps the most crucial one, because if you try to start your running training with too much running, you'll likely never succeed. Mojo for Running is my other podcast for intermediate runners.

44: Beginner Runner Village Class, Day 9, Turtle Power

12 min

I've heard the phrase, 'turtle power,' for years, always from slower runners, usually in an upbeat, positive way, an "I'm fine with that" way, but sometimes they utter he words apologetically, and that makes me sad, because running, your running, everyone's running should be what they want it to be and what is right for that person. Often, these are beginner runners, but not always. It is my hope that after listening to this episode, no one listening will ever feel bad, in any way, about being a slower runner. What is slow, anyway? It's all relative, isn't it? When an Olympian runs a 6-minute-miles, it's an off day. Most runners will never see that faster side of 9 minutes, and some will always run 12-minute miles, and I sure hope those people don't apologize for that because there is no reason. To me, that's like apologizing because you have brown hair. If anyone ever makes you feel like your pace is too slow, then that person is just being unkind and isn't worth worrying about. In fact, they probably feel inferior in some other way. You have as much right to go your own pace and be happy with it as any other runner has a race to go the pace that is comforrable for them. After all, running is an individual sport. One of the nost enjoyable elements of running is that anyone can do it; you don't need to be a gifted athlete, but I sure hope you do realize that anyone at any pace is an athlete. Turtle Power is a mantra of slower runners everywhere, and so it should be. I hope it's empowers slower runners. If you're a slower runner, and since you're a beginner, you probaby are, own it; don't apologize for it. Feel the power. Mojo for Running  

43: Beginner Runner Class, Day 8, Running for Weight Loss

11 min

Weight loss – or management – plays a role in the life of virtually every runner. Either they start running to lose weight or they've already lost weight, and they want to become a runner to help them maintain that weight loss. Too, some runners run because they're worried that their weight will gradually creep up if they don't get lots of exercise to offset the calories of the food they consume. Even the most fit-looking, slender runners will often say that maintaining a desirable weight is one of the key reasons why they run. Bottom line, many runners are running to lose weight. It works. Running can, without a doubt, facilitate these goals, but for some, it doesn't work. It's not a given that you'll lose weight by starting to run. Rather, it's a great part of a weight loss strategy. Some people become runners and never lose weight, or even gain weight. I've seen it enough times that, now, I can explain why that happens and how to avoid it. I've got some guidelines for nutrition as well. I want you to succeed in reaching your weight loss goals, and I'm sure this information will help you do that. Mojo for Running Michael Pollan The Gut Balance Revolution Eat the Yolks Grain Brain by Dr David Perlmutter Real Food Liz (Liz Wolfe) author of Eat the Yolks Your Personal Paleo Code by Chris Kresser The Whole30 Walk to Run to 5k Program Subscribe with Stitcher Radio

42: Become a Runner Class Day 7: Injury Prevention

10 min

When beginner runners don't succeed, it's usually the result of one of two problems: They get injured and conclude their bodies can't handle it. They don't enjoy running; they dread the workouts. When you start running the way I've set out in this series, there is no doubt but that you'll feel good during and after the workouts, mentally and physically. That's a given, but I'm sure you're wanting to know what you can do to run healthy and prevent running injuries. That is the topic of this episode. If you've gotten to this point, you've heard me say, repeatedly, that you must progress at a gradual pace and that you should listen to your body and be okay with doing the same workout for a week or so, until it's no longer challenging. Of course, I have many more points to make about the path to avoiding running injuries. Mojo for Running is the companion podcast to Beginner Runner Village. It's for runners at the next level, but the information will still be helpful for beginners. Subscribe with Stitcher Radio  

41: Become a Runner Class, Day 6: Warming Up and Walking Paces

6 min

Many beginner runners don't warm-up because they think the only reason to warm-up is to prepare to run fast; they know they don't run fast, so they skip the warm-up. That is a big mistake, but I absolutely understand how a beginner runner might arrive at the conclusion that, for them, a warm-up is unnecessary. You must realize that it's all relative. For you, walking is the appropriate warm-up. The fact is that warming up is even more critical for the beginner runner than it is for an advanced runner. I'll explain that and how to do an appropriate beginner runner warm-up in this podcast. Then, we'll talk about walking paces. By that I mean paces for the three different occasions when a beginner runner walks as part of a weekly schedule. Those three are the speed for walking when walking is the whole workout on your easier, non walk/run days, walking as part of a warm-up before the walk run interval, and last, the pace for walking between running intervals. This question came up several times in my online coaching group; so, I know it's one that occurs to most people executing a walk to run program. Mojo for Running is my other podcast for intermediate runners. Subscribe with Stitcher Radio  

40: Become a Runner Class, Day 5: Breathing

9 min

The single most common beginner runner complaint I hear is that they can't breathe. Often new runners say they struggle to breathe because they feel like they're breathing through a straw; they say they just can't get enough air, and that's a miserable sensation, right? If you've ever been in that situation, you will find answers in this episode. That may be the number 1 problem that you know you must overcome to be a success, to be able to build endurance and, one day, run for miles, in comfort. It just makes sense, that if you can't breathe, you can't run very far, and you can't be comfortable for even a few minutes. So, this is a problem we must fix and do it the right away. For a more extensive discussion of this topic, please check out this earlier podcast episode:  BRV 008: How to Breathe When You Run Mojo for Running is my other podcast for intermediate runners Subscribe with Stitcher Radio

39: Become a Runner Class, Day 4: Running Form

5 min

It's not unusual for coaches of beginner runners to disregard form in lieu of total emphasis on building endurance. I believe the opposite is the far better, more effective route,  Why learn to run with bad form? Why? It makes no sense. The easiest time to focus on form is when you're only running a few steps at a time. Plus, the better the running form, the less the likelihood of injury – and the better the form, the more comfortable the runner will be, and the more coordinated the new runner will feel, and that is hugely important. In this podcast I take you from head to toe, quickly going over all the elements of running form. If you'd like a deeper, quite thorough look into running form, I've got that for you, too. I've actually done four episodes: BRV 009: Running Form Explained, Part 1 BRV 010: Running Form, Part 2 BRV 011: Running Form, Part 3, Foot Strike BRV 012: Running Form, Part 4, Runner-Watching Mojo for Running is my other podcast for intermediate runners. Subscribe with Stitcher Radio

38: Become a Runner Class, Day 3: Running Schedules

12 min

You need a plan, a running plan. You wouldn't set out on a road trip without a map because the chances of arriving at your destination, assuming you hadn't been there before, would be zero. There are far too many possibilities and far too many possible directions. Well, starting running is somewhat like that. While most people think it's as easy as running as far as you can, then stopping to walk, then repeating, as I've already explained, this method will almost never get you to your desired destination. In fact, more often than not, it ends in a dead end to what might have been a prolific and immensely satisfying running career. Enter the map – or in this case – the plan. By plan, I actually mean a day by day running schedule. This changes everything, and the happy part is that you don't need to hire a coach to get a schedule that's tailored to exactly your goals and your body. I'll explain, in this episode, how to layout a beginner running schedule customized to your body. Listen in to learn the running principles that are the backbone of every running schedule. Subscribe with Stitcher Radio Mojo for Running

37: Become a Runner Class, Day 2, Beginner Runner Motivation

8 min

Every runner of every level needs a constant stream of motivation, but if you're thinking that's harder for beginner runners, you would be right. The fact is that once you establish the habit of running, which experts say takes 28 days, then the habit takes over, and you only occasionally need more of a boost than that. Beginners haven't yet established the habit, and that means you need extra help. In this episode, I provide seven techniquest to keep you motivated to get out the door. Truth is, the longer you run, the more ingrained that habit becomes, and most of the time it's harder not to run. Honestly, it's like brushing your teeth 'most' days. That's the good news; that's the great news, but you'll need some extra help in the first few weeks, and that's the goal of this podcast, to provide tips for staying motivated. For a more extensive discussion of motivation, here is a longer podcast I did a while back.   BRV 029: The Motivation of Wanting More Mojo for Running Podcast 76: Encouraging Words for Runners Mojo for Running Podcast 117:  Accountability Hacks Mojo for Running Podcast 139:  The Mental Side of Running Mojo for Running

36: Become a Runner Class, Day 1, The Right Way to Start Running

22 min

I got to thinking that beginner runners really need to listen to these podcasts in order, at least the first few, but unfortunately, often people only listen to the most recent. For that reason, I decided to combine the most critical and basic information from the first 35 episodes into what I'm calling my 10-Day Become a Runner Class. Listen to one a day or binge listen to all ten. Either way, you'll get ten concise episodes to provide a foundation for becoming a runner. This beginner running class is for people who fit any of these potential runner profiles: not a runner but want to be one unfit or only somewhat fit or older or overweight My coaching is different from the usual beginner runner program; it's much more gradual, which I think is the kind of program that's in much more demand, because after working with beginner runners for a dozen years, I know that success, for virtually every one, hinges on progressing gradually, at an appropriate pace for that person. Too many people go at it with too much intensity and try to do too much too soon. The result is usually injury, discouragement, and ultimately, failure. In my class, the emphasis is entirely on success, on you becoming a lifelong runner. I believe you shouldn't be in a hurry to build endurance, to be able to run a mile, non-stop. The emphasis should be on building fitness at a healthy, controlled rate, a rate that keeps you healthy, confident, and happy We're after optimal health. If that's your goal, you're in the right place. This 10-day series is for people at the very beginning of their running career, people just building up to their first running mile. I'm super excited to have the role of motivator to help you take your first running steps, and hopefully, to assure that you have the confidence to make the commitment to become a runner in 2017. In this first class, I explain how to do it the right way, the most effective way to become a runner. Follow me on Instagram  @mojoforrunning and...

35: Alternative Training Options for Beginner Runners

19 min

No matter who you are or what your situation, there will be times when, try as you might, the end of the day rolls around, and it starts to look like you won't have time to get in your workout. Has that happened to you? It's a sad feeling, not terrible, but it's not the way you want to end your day. It's just one reason why running early in the morning makes sense, if you can swing it, because then, if something interferes, you still have options. Maybe it means you go out and run on your lunch hour or maybe on your afternoon coffee break or, hopefully, you have some flexibility in your afternoon time, but all that is really beside the point of this podcast. This episode provides you with a safety net for those days when, no matter what, no matter the reason, you just weren't able to get out and run. In such cases, the Best Alternative Training (BAT) for runners provide mental reasurance because you know a BAT workout will prevent any loss in fitness. BAT workouts are your running training safety net. Now, what does this have to do with Halloween? Nothing, except that when I was about to record this episode, I got to thinking that bats and Halloween go together; I've always called them BAT workouts, which stands for best alternative training, but it was just a coincidence that I recorded this episode the week before Halloween. By alternative training I mean alternative to actually going outside to do your planned workout. This BAT workout will keep your fitness from sliding backwards. Even if your schedule – and your daily life – results in you only having time to run on two weekdays, if you do this workout on the other days, you'll be fine. You can still continue to improve your running fitness with just those two running workouts and your two weekend workouts. So, these BAT workouts can be critical. Two great things about this workout: It's completely customizable. Once you understand the structure, you can swap out exercises or change the time frames. It ca...

34: How to Join and Enjoy Running Groups as a Beginner Runner

27 min

Of all the great pleasures of running, time spent with other runners is one of the greatest. You can't have too many running friends, and running with them makes every mile a whole new and different experience. You'll make friends for life, and during all those miles, you'll discuss every comceivable topic, solve the world's probems and each others. You'll run more because you want to hang out with your friends, and a bad run will always become a much better run when you have friends by your side. While belonging to a running group is helpful to experienced runners, it's exponentially more beneficial to new runners, beginner runners who need motivation and support, but beginner runners often feel intimidated, worrying that they won't be welcome, won't be able to keep up, or won't be able to run far enough, all valid concerns. In this podcast, I address questions submitted by the beginner runners in my Mojo for Running Coaching Program regarding those exact concerns and many more. I hope that after giving this podcast a listen, you'll feel like you're ready to find a club and become involved. Subscribe with Stitcher Radio Mojo for Running.

33: When Beginner Runners Feel Overly Tired

9 min

Newer runners tend to be too hard on themselves, often pushing too hard, running too much or at a level too intense for their current state of fitness. If you're feeling tired, this could be the reason – or at least part of it. Any time you feel extra tired, more tired than normal, you need to step back and analyze the situation. You need to figure out why you're feeling tired and take the appropriate steps right away. If you don't, you may miss several weeks of running, and we don't want that. This episode of the Beginner Runner Village Podcast will help you figure out why you're feeling tired and make the correct and very necessary adjustments. Subscribe with Stitcher Radio Mojo for Running.

32: Seven Tips for Training in Hot Weather

15 min

Running, every day, requires a constant stream of motivation, but then, when the mercury starts to rise, that gets much harder. It's super easy to make the choice to do something else, anything else, any other activity, as long as it can be performed in the air conditioning. If you have a treadmill, then you're good, but most new runners don't have a treadmill. Well, obviously, that's going to move you farther away from your running goals, unless you have a treadmill; so, in this episode, I give you strategies for coping with the heat, the tips that I've discovered make the hot weather considerably more tolerable. Running in hot weather will always be a challenge, but these strategies will help you train through the hottest months for running.  Learning how to run in the heat will be one of the most important lessons you'll learn in your running journey. Subscribe with Stitcher Radio Mojo for Running.

31: How to Figure Out the Appropriate Walking Pace for Walk Run Intervals

11 min

Hopefully, anyone starting a running program, any beginner runner, is mostly walking for the first several weeks. Additionally, anyone just starting to run, hopefully, is walking a lot to build up cardio endurance and to strengthen their bodies to get ready to run, but this brings up the question, "How fast should I walk?" People listening to my podcast know that I talk a lot about running cadence; so, it's not surprising that beginner runners often ask me about walking cadence. Well, there are three different instances during the course of a week when any beginner runnner will be walking. In this episode, we look at each occasion for walking, and I explain the goal, and, therefore, the desired walking pace. Subscribe with Stitcher Radio Mojo for Running.

30: How to Pick a 5k Race That's Good for Beginner Runners

19 min

I want all beginner runners to have an excellent experience at their first 5k race, but with so many 5k races out there, how do you decide which one is right for you? No worries! I'm here for you! You're right, there are many options, and I imagine, because you are new to running, you may not know what to consider. Well, you can relax. In this Beginner Runner Village podcast, I'll explain the differences between various 5k race –  what to look for and what questions to ask – in the hope that it will help you choose a race that will be both enjoyable and rewarding. Subscribe with Stitcher Radio Mojo for Running.

29: The Motivation of Wanting More

12 min

Whether your main goal is better health, weight loss, having more energy, or making new friends, your overarching motivation may be simply 'wanting more,' wanting to become a runner to move your life toward something richer, and I'm not talking about things or money, but experiences and better yet, shared experiences with others on the same healthy journey. In this episode, I look at what beginner runners can have, what running provides, a highlight of the things you can have if you stick with it, if you stay the course. This is the motivation for running. Subscribe with Stitcher Radio Mojo for Running.

28: The Key Role of Family and Friends in Your Journey to Become a Runner

28 min

Becoming a runner is on your shoulders. The buck stops with you. You're the one who must make the commitment and do the work. You know that, but you need tools and techniques to make success more achievable, and this is one of the big ones: If you can get your family and friends on board, take them along on your running journey, if you can get them to stand by you, stand with you, support and encourage you, the trip will be an easier one. Start hanging out with experienced runners, and it will be easier yet. Before long, you won't be a 'beginner runner.' Subscribe with Stitcher Radio Mojo for Running.

27: The Why and How of Walk to Run Workouts for Beginner Runners

18 min

Walk to run workouts, also known as walk run workouts. are, hands down, the most effective, safest, and surest way to become a runner. I recommend this method for every beginner runner, and in this episode I explain why and how. Listen in and you'll soon understand how to execute a workout that, after a thorough warmup, alternates segments of walking and running. Subscribe with Stitcher Radio Mojo for Running.

26: Advice for Beginner Runners from Experienced Runners

16 min

Runners tend to be incredibly friendly, and most experienced runners are extremely supportive of beginner runners, happily offering advice. That is wonderful, right? Because, after all, some of these runners have logged, literally, thousands of miles, competed in a hundred races over many years. If you have a question, you can bet they will have an answer. For the most part this is good, this free running advice for beginners from very experienced runners, but there is one very dangerous element, and that is the topic of this episode. Subscribe with Stitcher Radio  Mojo for Running.

25: How Beginner Runners Can Prevent Shin Splints

9 min

If you've been running even as much as three months, chances are that you've already experienced some discomfort in the front of your leg, some degree of shin splints. If you haven't, that's great. So, the purpose of this episode is to help you prevent shin splints. There are many concrete actions you can take to stave off this dreaded running injury. I hope the advice in this episode of the Beginner Runner Village Podcast will make episodes of shin splints few and far between, and you just might avoid them, altogether. If they do occur, it's likely to be a brief episode, and you'll be back out there, soon, pain free. Listen now, and find out how to recognize and prevent shin splints.  Mojo for Running.

24: What If You Get Shin Splints When You Run

22 min

Shin splints are the bane of many runners. I hate to say it, but I think every runner is going to experience this very common running injury at some point in their running career. I'd like to say they can be completely avoided, and that is possible but probably unlikely because you can accidently do something to trigger them, just like plantar fasciitis. If you train wisely and respond at the first twinge of discomfort, it won't be too much of a problem, and that's the topic of this episode of the Beginner Runner Village podcast. Mojo for Running.

23: How to Warm-up Before Every Run

14 min

If you haven't been warming up before running, I'm willing to bet that will change after you listen to this episode because the benefits of a good warm-up are that impressive, and the possible problems of warming up incorrectly – or not warming up at all – are that dangerous. The hitch with beginner runners is that beginner runners will often say, "I don't need to warm up because I'm so slow that I'm always running at warmup pace."  I would entirely disagree; everything is relative. Everyone has an easier pace, even if it's walking, and it's just as important for a beginner runner to warm up as it is for a veteran runner. Never forego the warm up.  Traditionally, years ago, some people thought of a warm up as doing several static stretches and maybe a few exercises. Some exercises, if they could be described as dynamic stretches, would be a good idea, but some would be intense movements that would be best left until later in the workout or until the end. And static stretches should always wait until after the workout. Whether you're just going for a 2- mile run or about to do a 5k race, a good warm-up will set you up for a much better, more comfortable.  The post Why It's Essential to Warmup – BRV 023 appeared first on Mojo for Running.

22: Building Running Endurance for Beginner Runners

13 min

It seems that all new runners and 'newer' runners stress about speed, but it that is you, please remember that speed – up to a point – comes naturally as you build endurance. First concentrate on endurance. After your weeky mileage is up to 25 miles, then – and only then – should you insert speed work. Everything in due time! I always harp on how important it is not to worry about running speed, and I am adamant about that; however, I know newer runners always worry about being slow. Well, running endurance is far more valuable than speed; it is what it's all about, really. Without endurance, without being able to run at least a few miles, non-stop, you will never get faster. If you want to get from jogging a few steps to running a few miles, that's endurance. In this podcast, I'll explain how to build running endurance, how to strategically increase running and decrease walking.

21: The Best Race Strategy for Beginner Runners

15 min

Everybody worries about race strategy, and no one more than the first-time 5K runner. I suspect for most runners that first 5k is more nerve-wracking than a first marathon. This makes sense, too, because anyone who has trained enough for a marathon knows that things that once seemed impossible, eventually, with proper training, become doable, even dare a I say old hat? That comes with time, though. Marathoners build up a history of races that, taken together, give the runner a sense of security that a new runner cannot possibly possess. In this podcast episode, I look at how to prepare in the days leading up to the race and the day before the race. Then I discuss the logical strategies for the first-time racer, and in particular, I break it down into two situations: the person who is a true beginner, who is still unable to run a whole 5k, but who still wants to get out there and experience a race, and the person who's a good bit farther along and already able to run the whole thing. The race strategies for these two are different, but many of the strategies I mention are appropriate for all runners, even veterans because some things never change. Having a race strategy, I hope, will add to your comfort level and reduce stress on race day, and in that way help to ensure a great experience. Mojo for Running.

17: Beginner Runners Running to Lose Weight

31 min

More people start running to lose weight than start for any other reason. Join a group of runners paused at a water kiosk, and poll them for the reason why each of them runs, and even if they are fast, fit runners, at least half of them will tell you they run to eat. You'd be surprised. Running can certainly help you lose weight, and it will help you keep it off, but it's not a given; it's not automatic, as some might expect. In this episode I discusses what you need to know to make sure running and weight loss mesh to make sure you achieve weight loss your goal. Please check out these resources: Robert H. Lustig, M.D., pediatric endocrinologist, Professor of Clinical Pediatrics at the University of California "Sugar, the Bitter Truth" on YouTube, http://youtu.be/dBnniua6-oM "Fat Chance" on YouTube, http://youtu.be/P3WkXJokBAU Gary Taubes, Why We Get Fat and Good Calories Bad Calories, http://garytaubes.com/ "Why We Get Fat" on YouTube http://youtu.be/lDneyrETR2o David Perlmutter, M.D., neurologist, Grain Brain, http://www.drperlmutter.com/ William Davis, M.D., cardiologist, Wheat Belly, http://www.wheatbellyblog.com/ Melissa and Dallas Hartwig, It Starts with Food, http://whole9life.com/itstartswithfood/ Paul Jaminet and Shou-Ching Jaminet, Perfect Health Diet, http://perfecthealthdiet.com/ Kelly McGonigal, Ph.D, The Willpower Instinct, http://kellymcgonigal.com/ Please share this podcast!  #BeginnerRunner   #RunningPodcast   #StartRunning   #BeginnerRunnerVillage   #WalktoRun   #RunningforWeightLoss   #WeightLoss Mojo for Running.

16: Running Tips and Tricks for Beginners

24 min

Why should newer runners have to discover some really helpful tips by trial and error? In this podcast, I list tips of all kinds about all manner of big and small things that can be hugely helpful to your runnig career. Whether you find them helpful, enlightening, or entertaining, I guarantee you'll hear some things you haven't heard before. I explain about all manner of running secrets from nip guards to chafing issues to emergency rain gear. I've got you covered with all the tips and tricks I've learned in 48 years of running. Please share this podcast!  Mojo for Running.

15: The Tremendous Benefits of Massage for Beginner Runners

14 min

Most people think massages are just about relaxation, but runners of all levels, especially new runners will reap great benefits from a deep tissue or sports massage. Even if you can only afford one massage a year, get it, really. It's worth it. Even one good sports massage, a deep tissue massage, will go a long way toward making you more comfortable, improving your form, and preventing injury. Do it! If that's not possible, you still have options. I explain the benefits and options of massages for beginner runners.  Benefits of Massage for Runners by Susan Paul, MS, Runners' World, December, 2013 How to Use "The Stick" on the Calf Area How to Use a foam roller Guide to How to Use a Foam Roller by Sports Medicine Institute, printable pdf Mojo for Running.

14: What is the Appropriate Training Intensity for Beginner Runners?

15 min

Most beginner runners assume that training at a higher intensity is a good thing; it must be, right? Wrong. Training at the appropriate intensity is one of the main keys to success, but if you are a new runner, you may find it hard to control intensity because, for you, any running is intense. In this podcast I explain the optimal training intensity for beginners and how to achieve that intensity. Training at that intensity will result in a variety of payoffs, not the least of which is a much improved running experience during the first few months. Mojo for Running.

13: How to Learn the Optimal Running Cadence for Beginning Runners

18 min

The beginning, the very beginning of your running career is the perfect time to learn correct form, and cadence is a huge part of that! With cadence mastered, all the rest of your running, for years to come, will be easier and more efficient. And most important of all, you'll be much, much less likely to suffer the typical running injuries that tend to plague and discourage beginner runners. You know how the 'best time' to learn a language is when you are a child? Well, similarly, the best time to learn proper cadence is when you are just running 15 or 20 steps at a time. Learn how and why in this podcast. Mojo for Running.

12: Beginner Training in Running Form, Part 4

7 min

We've all heard of people-watching. Let me introduce you to runner-watching. It's less entertaining but much more useful. Even the most untrained eye will, with a little coaching from me, be able to spot good running form. In this episode I'll give you some tips on analyzing the form of established runners, helping you better understand good form, making it easier for you to practice it, yourself, facilitating your own running success. Mojo for Running.

11: Running Form for Beginner Runners, Part 3, Foot Strike

15 min

An integral but often overlooked element of running form is foot strike. Whether beginner or advanced, any runner should take care to be sure to utilize an efficient and stable foot plant and  it makes perfect sense for new runners to work on this from the very beginning, from day one, rather than try to break bad habits later on. Mojo for Running.

10: Running Form for Beginner Runners, Part 2, The Magic of the Slight Forward Lean

14 min

Learn the correct running form and succeed that much faster. In this episode, I discuss how to lean, ever so slightly, forward, to take advantage of gravity. Plus, I discuss how to make sure you're landing with your foot under your center of gravity. Correct running form will lessen the likelihood of injury, make your running more comfortable, and conserve energy. Mojo for Running.

09: Running Form, Part 1, The Basics of Good Form

15 min

Improving your running form will mean avoiding injury and running more comfortably, two worthwhile pursuits for any runner, and there is no better time to master it than at the very beginning of your running career when you're only running a few steps at a time. In this podcast, I explain correct running form in the first of four episodes on this topic. Mojo for Running.

08: How to Breathe When You Run

12 min

One of the most common concerns among beginner runners is that they struggle to breathe, often saying, "I can never seem to catch my breath" or "I feel like I'm breathing through a straw." For many runners, it's just a matter of learning how to breathe. Many, many people are still following the advice of an ill informed physical education coach from high school years. We've come a long way since then. Breathing while running is a huge issue for some runners. This episode will help. Mojo for Running.

See all 60 episodes

–

0 ratings from members

5
4
3
2
1

Rate this podcast

Log in to rate and review the shows you listen to.

No reviews yet — be the first member to rate "Beginner Runner".

This podcast, its content and its artwork are not owned by, affiliated with, or endorsed by Castquire.

Keep listening

Discover more podcasts like this.

Browse podcasts See the charts

Up next

  1. Nothing queued. Use + Queue on any episode to line it up.

0:00 0:00

Cookies

We set only what the site needs to sign you in and remember your theme. No advertising, no analytics. Read more.