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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  

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

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  

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

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

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

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

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  

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.

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  

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

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  

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  

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

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