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Beginner Runner — Fitness & Nutrition
Beginner Runner

The ultimate podcast for anyone ready to start running, build consistency, and cross the finish line of their first 5K. The goal? To help you become a confident runner and discover the joy of running.
Whether you are completely new to the sport or returning after a long break, this show is your virtual running coach and your guide to fitness, adventure, and fun. If you’ve ever wondered: How do I breathe correctly? Why am I so out of breath? How often should I run? 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 daily 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.

Latest Episodes:

Beginner Runner Class, Day 8, Running for Weight Loss Apr 28, 2020

Show notes

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

The Gut Balance Revolution

Grain Brain by Dr David Perlmutter

Real Food Liz (Liz Wolfe) author of Eat the Yolks

Your Personal Paleo Code by Chris Kresser

Walk to Run to 5k Program

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

Show notes

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.

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Become a Runner Class, Day 6: Warming Up and Walking Paces Apr 27, 2020

Show notes

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.

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

Show notes

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

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

Show notes

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.

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

Show notes

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.

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Mojo for Running

Become a Runner Class, Day 2, Beginner Runner Motivation Apr 20, 2020

Show notes

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

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

Show notes

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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The post Become a Runner Class Day 8: Running to Lose Weight – BRV 043 appeared first on Mojo for Running.

Become a Runner Class, Day 1, The Right Way to Start Running Apr 19, 2020

Show notes

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 @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.

Mojo for Running

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Alternative Training Options for Beginner Runners Oct 26, 2016

Show notes

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 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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Mojo for Running.

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