Beginner Runner Village

BRV: 52 Advice from Well-Meaning Experienced Runners Sep 03, 2024

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.

WalktoRunto5k.com

Coaching.MojoforRunning.com

BR 51: Do You Worry That You Can't Run? Aug 08, 2024

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.

walktorunto5k.com

coaching.mojoforrunning.com

BRV 50: Listener Question, What If I Struggle With Motivation? Jun 18, 2024

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.

walktorunto5k.com

coaching.mojoforrunning.com

BRV 49: How Many Days to Run When 6 Months Into Running May 23, 2024

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.

walktorunto5k.com

coaching.mojoforrunning.com

BRV 48: Listener Question, How Often Should I Run? May 01, 2024

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 any runner's long-term success.

walktorunto5k.com

coaching.mojoforrunning.com

BRV 47: Do This in December Nov 27, 2020

As we finish 2020, we need to do the right things to prepare to make 2021 a powerful, positive year, despite the pandemic.

2020 has been dreadful, but it doesn't have to beat you up. 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.

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.

Listen and join the challenge. Participation in the challenge is free.

walktorunto5k.com

coaching.mojoforrunning.com

BRV 46: Beginner Runner Struggles Nov 18, 2020

A beginner runner's success or failure often hinges on just being able to manage several key aspects of running training.

In this episode Coach Deb addresses several struggles common to new runners.

Preparedness is everything. Seeing the big picture and being prepared for these inevitable challenges may make the critical difference between success and failure for anyone at the beginning of their running journey.

walktorunto5k.com

coaching.mojoforrunning.com

BRV 45: Become a Runner Class Day 10: Diagnostic Test Apr 30, 2020

This is it! 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, 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 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.

Walk to Run to 5k Program

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Become a Runner Class Day 9: Turtle Power – BRV 044 Apr 29, 2020

I’ve been hearing 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 the words apologetically, and that makes me sad.

Often, these are beginner runners, but not always. It is my hope that after listening to this podcast, 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 mile, it’s an off day. Most runners will never see the 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 be the least bit apologetic. 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 right to go the pace that is comfortable to them.

After all, running is an individual sport. One of the most 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 the mantra of slower runners everywhere, and so it should be. I hope it’s empowering. If you’re a slower runner, and since you’re a beginner, you probably are, own it; don’t apologize for it. Turtle runners unite!

Below is the link to my beginner runner program. It includes beginner running schedules for six months.

Walk to Run to 5k Program

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Beginner Runner Class, Day 8: Running for Weight Loss – BRV 043 Apr 28, 2020

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.

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

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Become a Runner Class Day 7: Injury Prevention – BRV 042 Apr 28, 2020

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 do it 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.

Walk to Run to 5k Program

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Become a Runner Day 6: Warming Up and Walking Paces – BRV 041 Apr 27, 2020

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.

Walk to Run to 5k Program

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Become a Runner Class, Day 5: Breathing – BRV 40 Apr 25, 2020

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

Walk to Run to 5k Program

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Become a Runner Class, Day 4: Running Form – BRV 039 Apr 24, 2020

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 form, the less the likelihood of injury – and the better the running 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

Check out the Walk to Run to 5k Program here.

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Become a Runner Class, Day 3: Running Schedules – BRV 038 Apr 21, 2020

You need a 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 getting started 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.

Walk to Run to 5k Program

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Become a Runner Class Day 2: Motivation – BRV 037 Apr 20, 2020

Every runner of every level needs a constant stream of motivation, and while that may seem to be a challenge, 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.

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.

In this episode, I explain a seven techniques to keep you 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

Access my Walk to Run to 5k Program here.

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Become a Runner Class Day 8: Running to Lose Weight – BRV 043 Apr 20, 2020

Weight loss is the number one reason that people start running, and number 2 is not even close. In our world, people just don’t move enough, anymore, and that creates a problem. We need to move a lot to burn enough calories. Many people want to run to lose weight, and many run because they don’t ever want to have weight to lose.

It’s safe to say that 80 percent of beginner runners are overweight, some with just a few pounds to lose, but many with many more.

In this episode, I explain how to utilize running to help you succeed in your weight loss journey.

Of course, diet is huge. I don’t mean dieting, per se, not being ‘on’ a diet, but eating a healthy, reasonable diet, day in and day out, but sometimes that’s not enough. Even if you lose the weight, without a lifestyle change, a change to a much more active life, you won’t keep it off. That won’t happen if you’re running. Running has the potential to make a massive difference in your body and that means a difference in your life.

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Become a Runner Class, Day 1: The Right Way – BRV 036 Apr 19, 2020

Let’s change it up. 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.

This beginner running class is for people who fit any of these 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.

I mention these items in the podcast:

Walk to Run to 5k Coaching Program

Follow me on Instagram @mojoforrunning and @runtampa

Check out The Human Race, a Documentary here. This documentary will leave you feeling empowered, feeling like you can most certainly become a runner. The film features masters runners over 50, and the message is that any age is the right age to run, that you will be healthier, and you can extend middle age and good health for the rest of your life.

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BAT Best Alternative Training – BRV 035 Oct 26, 2016

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, BAT workouts 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 can be a complement to your running. Feel free to add in one or two BAT workouts per week. BAT workouts don’t have to be just alternatives for days when you don’t have time to run.

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Running Groups and Beginner Runners Oct 04, 2016

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 eperienced runners, it’ 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.

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What if You’re Feeling Tired – BRV 033 Aug 24, 2016

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.

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Seven Tips for Training in Hot Weather – BRV 032 Aug 04, 2016

Running, every day, requires a constant stream of motivation, but then, when the mercury starts to rise, 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.

Well, obviously, that’s going to move you farther away from your running goals; 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.

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Walking Pace – BRV 031 Jul 08, 2016

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 caradio 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.

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How to Pick a 5k Race – BRV 030 Jun 24, 2016

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.

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The Motivation of Wanting More – BRV 029 Jun 15, 2016

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.

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The Key Role of Family and Friends – BRV 028 Jun 08, 2016

Becoming a runner is on your shoulders. You’re the one who must make the commitment and do the work, but if you can get your family and friends on board, 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.’

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The Why and How of Walk to Run Workouts – BRV 27 May 25, 2016

Walk to 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.

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Advice for Beginner Runners from Experienced Runners – BRV 026 May 16, 2016

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.

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How to Prevent Shin Splints – BRV 025 May 04, 2016

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. Subscribe with Stitcher Radio

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What If You Have Shin Splints – BRV 024 Apr 28, 2016

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 career. I’d like to say they can be completely avoided, and that is possible but probably unlikely. If you are wise in your training 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.

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How to Warm-up Before Every Run Apr 20, 2016

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.

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Building Running Endurance for Beginner Runners – BRV 22 Mar 31, 2016

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.

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Race Strategy for Beginner Runners – BRV 021 Mar 16, 2016

Everybody worries about race strategy, and no one more than the first-timer. 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.

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Running and Weight Loss – BRV 017 Jan 03, 2016

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

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Running Tips and Tricks – BRV 016 Dec 30, 2015

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 38 years of running.

Please share this podcast! #BeginnerRunner #RunningPodcast #RunningTips #StartRunning #BeginnerRunnerVillage #WalktoRun #First 5k #First10k #FirstHalfMarathon

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Massage for Beginner Runners – BRV 015 Dec 24, 2015

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 will go a long way toward making your 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

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Training Intensity for Beginner Runners – BRV 014 Dec 23, 2015

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.

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Running Cadence – BRV 013 Dec 19, 2015

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.

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Running Form, Part 4 – BRV 012 Dec 14, 2015

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.

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Running Form, Part 3, Foot Strike – BRV 011 Dec 13, 2015

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.

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Running Form, Part 2 – BRV 010 Dec 12, 2015

Learn the correct running form and succeed that much faster. Today, I discuss how to lean, ever so slightly, forward, to take advantage of gravity and how to make sure you’re landing over your center of gravity. Correct running form will lessen the likelihood of injury, make your runner more comfortable, and conserve energy.

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Running Form, Part 1 – BRV 009 Dec 11, 2015

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 form in the first of two episodes on this topic.

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How to Breathe When You Run – BRV 008 Dec 10, 2015

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.

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Hard Easy Principle of Running Training – BRV 007 Dec 09, 2015

The Hard Easy Training Principle

I’ve learned that new runners – even the newest runners – will progress more comfortably and with fewer injuries when they apply proven principles that veteran runners use to guide their training. The difference is that they must be modified to be appropriate for beginner runners. In this podcast I explain one of the hard easy principle, and how to apply it. This one simple concept could be the difference between succeeding in becoming a runner and being relegated to the sidelines. It will keep you healthy and comfortable when you run.

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Mojo Coaching Program Explained BRV – 006 Dec 02, 2015

I explain exactly what is included in the Mojo for Running Coaching Program, what the weekly schedules include, and how they break down into a gradual progression from mostly walking to running, then from being able to run to being able to run 3.1 miles, a 5k. The program gradually moves complete non-runners from walking to running while putting great focus on conditioning. From there, the next few weeks take the beginner runner to a 5k. Then there are schedules for the runner to polish that 5k a bit before moving on to their first 10k. Then, there are schedules that move the runner on to a 10k and eventually on to a half marathon.

So, you can progress seamlessly from one set of schedules to the next until you’re ready for a half marathon.

It’s all explained in this podcast in much greater detail.

Please share this podcast! #BeginnerRunner #RunningPodcast #StartRunning #BeginnerRunnerVillage #WalktoRun #First 5k #First10k #FirstHalfMarathon

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Buying Running Shoes – BRV 005 Dec 01, 2015

While you won’t need much in the way of equipment, good running shoes are, of course, a must. After listening to this episode, you’ll be prepared for the all-important shopping trip. Discover what to look for, which questions to ask, and how to know if the salesperson is knowledgeable.

You’ll need to understand the terminology, and you’ll need to know what to do. You’ll need an overview of the types of shoes available to you. Running shoes for beginners are just as important as running shoes for experienced runners. This is not the place to cut corners, but you certainly don’t need the most expensive shoes. If you go to a reputable running store, you should be in good hands, but that doesn’t mean you shouldn’t do your homework before you go.

Buying running shoes, the right running shoes, will impact your success because the wrong shoes could actually cause injury. I’ve seen it happen.

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Hiking as Cross Training for Beginner Runners – BRV 20 Apr 22, 2015

Veteran runners can choose from a variety of different forms of cross training, but new runners will need to be quite careful about cross training because if they are not already physically fit, the cross training may sap their energy and tire the muscles they should be saving for their running days. Enter hiking. Hiking is the perfect form of cross training for someone just embarking on a running career, and this episode explains why it is ideal. Hopefully, it will motivate you to get out there and start hiking to help you attain better running fitness.

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Why You Need a Schedule – BRV 019 Mar 21, 2015

No matter whether you are training to run your first mile, your first race, or you are working toward greater endurance and speed, you will experience much greater success if you follow a well thought out, logical, running schedule, one that is built around accepted and proven running training principles.

Many beginners think for a long while, the most important thing is that they just need to run as much as possible. That really is a bad idea. It will actually impede progress because this would lead to a state of overtraining very quickly. That may seem odd that a beginner would easily become overtrained, but in fact, it’s at least as easy and frequent with beginner runners. It’s completely logical, when you think about it, because beginners are much less fit. As a result, they can get over zealous. A running schedule, prepared by a qualified running coach, will provide the guidance needed to keep the runner on the right track and working at a healthy progression toward their goal.

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When You Can’t Run – BRV 18 Feb 16, 2015

It’s inevitable that sometimes events beyond your control will prevent you from running for a couple of days to a couple of weeks. If you are a beginner runner, you likely find it especially to persevere through such interruptions. When you can’t run, you may experience feelings of guilt and discouragement. In this episode Coach Deb addresses those feelings as well as how to regain lost motivation.

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Your Body, Your Team – BRV 004 Jan 07, 2014

Your Body Your Team

As a beginner runner, you’ll need to consider your lungs, bones, joints, muscles, tendons, and ligaments as members of your team. Is everybody ready to start running? It’s critical that they all be ready. Let’s talk about how to take this into consideration and accommodate any parts that aren’t ready. This is one of the ways I can help you prevent injuries and keep moving forward.

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Where to Start Running – BRV 003 Jan 06, 2014

Knowing where to begin, where to start, how to start, is the hard part and one of the most critical for anyone who wants to become a runner. In this episode of the Beginner Runner Village Podcast, I aim to help you to decide where to start your running journey.

Almost every beginner runner tries to start out at a level that is just too advanced, too intense, either running too much, too far, or too fast. It’s imperative that you figure out where to start your journey to become a runner. That is your starting line, and it is the only starting line you need to worry about for a few months. The secret is to get started with a solid foundation and smart training that will keep you progressing, keep you healthy, and keep you progressing toward your goal. Knowing a good place to start will make the journey to your goal smoother, and it will certainly make it more fun. Yep, more fun because it will provide just the right level of challenge.

Like Goldilocks, you want a level that’s not too hard and not too easy.

You want it to be a little challenging, and that is the level that will be just right. It’s not always at the beginning of a schedule. Any schedule is somewhat arbitrary. No two runners share the same level of fitness – or ‘unfitness’ – or the same physiology or ability. For that reason, in my program, some people start with Week 1, but some are better suited to start at Week 3 or Week 5 and progress from there.

My goal is for you to actually enjoy running. That way you’ll stick to it until you achieve your goal.

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The Easier Way to Become a Runner Sep 18, 2013

When learning how to run, beginner runners often succumb to one major pitfall which can easily be avoided. This podcast explains how to learn to run the easier way by avoiding this common beginner runner mistake.

It turns out that the easier way to learn how to run is also the more enjoyable, more efficient way. Equally important, following this training tip will make a running injury less likely because it lowers the intensity, and that is everything.

Most beginner runners, after observing experienced runners, think they’re just supposed to run and keep running, but for the new runner, any running, even a quarter mile of running is always intense, and that’s bad.

You’ll notice that experienced runners usually look comfortable, relaxed and happy when they run. News flash: Beginner runners should not be working/training at a level that is more intense than those experienced runners. That makes no sense, is not necessary, and is a bad idea.

Listen to this podcast and learn a beginner runner tip you can implement immediately.

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Beginner Runner Village - BRV 001 Sep 10, 2013

Welcome to the first ever episode of the Beginner Runner Village Podcast. This information is for people just embarking on their running career, and it is aimed at people ready to take their very first running steps. You’ll get all kinds of guidance here, everything you need to know about how to get started running, the little-known secrets that make all the difference.

Beginner Runner Episode topics:

running form
shoe selection
how to breathe
running for weight loss
motivation
and much more all included in the archives

I have another podcast, the Mojo for Running Podcast, that I’ve been doing for several years, but the content is for people who’ve already been running a while. Over the years, I discovered that many people were using the popular Couch to 5k type beginner runner programs and finding them too aggressive, which is not to say they are bad programs; some are good programs, but they aren’t for everybody. Over time, I realized that most people, and definitely, my people, the beginner runners I worked with, needed much, much more time, that they only excelled when I slowed it down, a lot.

I’m driven to share what I’ve learned, working with all those beginner runners. My goal is an almost perfect success rate, and ‘success’ is someone who becomes a runner, enjoys it, loves it, and keeps running for the rest of their lives. Otherwise, really, what’s the point?

Becoming a runner is not intuitive.

You don’t just walk out the door and run until you get tired. No, if you do that, what you’ll get is injured and discouraged. You could do that when you were 10; you can’t do that when you’re 30 or 40 or 50 or 60, but you can, safely, successfully, become a runner. There is a way, a right way, and this podcast will explain it.

It’s not rocket science; it will make perfect sense, and you’ll wish you had thought about it this way before you first set out to start running. I say that because most people coming to this podcast have already started trying to run, and many will say they’ve tried and failed more than once.

No worries. I know why it didn’t work. It’s not surprising that you tried to do what you see experienced runners doing, just running. They make it look so easy, right?

But they weren’t always runners, and it wasn’t so easy for them, either, not for most of them. They likely struggled, too, persevered through injuries, and eventually managed to keep it up, but for every person you see out there, running, happily, comfortably, there are a hundred who tried and eventually, after injuries and after lots of huffing and puffing and pushing hard and being miserable, decided it wasn’t for them – or they just decided they couldn’t do it – or that they didn’t have the body for it.

I have answers.

Please listen, because I’ve worked with hundreds of beginner runners, and I’ve discovered that the #1 secret is to start at the true beginning, the right place for you, for your current fitness level, and here’s a hint: Walking out there door and starting to run and running until you can’t go any farther, whether thats 50 steps or five minutes is the wrong way, and almost always leads to injury, but equally important is that it tends to make you hate running.

Why? Because if you run until you can’t go any farther, then you’re working at a very intense level, far more intense than experienced runners. The only time experienced runners, veteran runners train that hard is when they’re doing speed work, which is only 20 percent of the time, or they’re in a race.

You will never learn to love running unless you back off.

Don’t worry. If you listen to Beginner Runner Village, I’ll provide the motivation you’ll need and the principles to follow to do it right.

If you need more, I have it.

If you want more, I’ve got a progam that provides weekly schedules that take you from the couch to a 5k, but in my program, unlike other popular programs, you go from not running to running a 5k in six months. THAT is reasonable, and that’s just one secret to why people have success when they work with me.

I want you comfortable, all the time, and I want you to finish every workout feeling empowered and with the “I can do this!” feeling.

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