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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:

What If You Get Shin Splints When You Run Apr 28, 2016

Show notes

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.

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

Show notes

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.

Building Running Endurance for Beginner Runners Mar 31, 2016

Show notes

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.

Mojo for Running.

The Best Race Strategy for Beginner Runners Mar 16, 2016

Show notes

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.

Beginner Runners Running to Lose Weight Jan 03, 2016

Show notes

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.

Running Tips and Tricks for Beginners Dec 30, 2015

Show notes

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.

The Tremendous Benefits of Massage for Beginner Runners Dec 24, 2015

Show notes

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.

What is the Appropriate Training Intensity for Beginner Runners? Dec 23, 2015

Show notes

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.

How to Learn the Optimal Running Cadence for Beginning Runners Dec 19, 2015

Show notes

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.

Beginner Training in Running Form, Part 4 Dec 14, 2015

Show notes

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.

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