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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:

How to Join and Enjoy Running Groups as a Beginner Runner Oct 04, 2016

Show notes

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.

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Mojo for Running.

When Beginner Runners Feel Overly Tired Aug 24, 2016

Show notes

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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Mojo for Running.

Seven Tips for Training in Hot Weather Aug 04, 2016

Show notes

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.

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Mojo for Running.

How to Figure Out the Appropriate Walking Pace for Walk Run Intervals Jul 08, 2016

Show notes

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.

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Mojo for Running.

How to Pick a 5k Race That's Good for Beginner Runners Jun 24, 2016

Show notes

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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Mojo for Running.

The Motivation of Wanting More Jun 15, 2016

Show notes

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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Mojo for Running.

The Key Role of Family and Friends in Your Journey to Become a Runner Jun 08, 2016

Show notes

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.'

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Mojo for Running.

The Why and How of Walk to Run Workouts for Beginner Runners May 25, 2016

Show notes

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.

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Mojo for Running.

Advice for Beginner Runners from Experienced Runners May 16, 2016

Show notes

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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Mojo for Running.

How Beginner Runners Can Prevent Shin Splints May 04, 2016

Show notes

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.

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