Beginner Runner Village
64 episodes - English - Latest episode: about 2 months ago - ★★★★★ - 178 ratingsSensible Training, Satisfying Results
Coach Deb presents running to ultra beginners, people who've yet to run their first half mile, non-stop. She starts at square one with motivation and education, from form to cross training, injury prevention and mindset. She'll start you off with a walk to run and explain what to do and when. She even provides a 10-day quick start plan that starts with a diagnostic test to help you customize your training.
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Episodes
BRV 49: How Many Days to Run When 6 Months Into Running
May 23, 2024 18:02 - 12 minutes - 28 MBThe 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 h...
BRV 48: Listener Question, How Often Should I Run?
May 01, 2024 07:00 - 10 minutes - 6.41 MBGetting 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.
BRV 48: Listener Question: How Often Should I Run?
May 01, 2024 07:00 - 10 minutes - 5.98 MBGetting 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.
BRV 47: Do This in December
November 27, 2020 01:45 - 15 minutes - 10.9 MBAs 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; i...
BRV 46: Beginner Runner Struggles
November 18, 2020 16:53 - 19 minutes - 17.7 MBA 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. .
Become a Runner Class Day 10: Diagnostic Test – BRV 045
April 30, 2020 17:29 - 16 minutes - 16 MBThis 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 ...
Become a Runner Class Day 9: Turtle Power – BRV 044
April 29, 2020 19:58 - 12 minutes - 12 MBI’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 mi...
Beginner Runner Class, Day 8: Running for Weight Loss – BRV 043
April 28, 2020 16:19 - 11 minutes - 11.1 MBWeight 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 weigh...
Become a Runner Class Day 7: Injury Prevention – BRV 042
April 28, 2020 01:47 - 10 minutes - 10.2 MBWhen 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 epi...
Become a Runner Day 6: Warming Up and Walking Paces – BRV 041
April 27, 2020 03:41 - 6 minutes - 6.28 MBMany 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 ad...
Become a Runner Class, Day 5: Breathing – BRV 40
April 25, 2020 17:30 - 9 minutes - 9.37 MBThe 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...
Become a Runner Class, Day 4: Running Form – BRV 039
April 24, 2020 07:17 - 5 minutes - 5.18 MBIt’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 ...
Become a Runner Class, Day 3: Running Schedules – BRV 038
April 21, 2020 07:59 - 12 minutes - 12.2 MBYou 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 de...
Become a Runner Class Day 2: Motivation – BRV 037
April 20, 2020 10:45 - 8 minutes - 7.86 MBEvery 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 ...
Become a Runner Class Day 8: Running to Lose Weight – BRV 043
April 20, 2020 03:12 - 14 minutes - 14 MBWeight 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 ho...
Become a Runner Class, Day 1: The Right Way – BRV 036
April 19, 2020 20:51 - 22 minutes - 19.6 MBLet’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 peopl...
MFR 126: Running Documentary The Human Race and Much More
September 23, 2018 14:18 - 19 minutes - 17.9 MBYes, I’m back. I know, you probably thought you’d never hear another episode, but surprise, I’ve just finished three, and I have plans for at least another nine. After the main topic of this podcast, the documentary film I helped to make, I’ll explain more about the future of this podcast. It’s in your hands. […] The post MFR 126: Running Documentary The Human Race and Much More appeared first on Mojo for Running.
Become a Runner Class Day 10 Diagnostic Test – BRV 045
July 11, 2017 18:29 - 16 minutes - 16 MBThis 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. […] The post Become a Runner Class Day 10 Diagnostic Test – BRV 045 appeared first on Mojo for Running.
Day 10: Evaluation and Implementation – BRV 045
July 11, 2017 18:29 - 15 minutes - 14.8 MBThis 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. […] The post Day 10: Evaluation and Implementation – BRV 045 appeared first on Mojo for Running.
Become a Runner Class Day 10 Diagnostic Test: BRV 045
July 11, 2017 18:29 - 15 minutes - 14.8 MBThis 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. […] The post Become a Runner Class Day 10 Diagnostic Test: BRV 045 appeared first on Mojo for Running.
Day 9 of Beginner Runner Class: Turtle Power – BRV 044
May 12, 2017 20:58 - 12 minutes - 12 MBI’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, […] The post Day 9 of Beginner Runner Class: Turtle Power – BRV 044 appeared first on Mojo for Running.
Day 8 of Beginner Runner Class: Nutrition and Running for Weight Loss – BRV 043
March 03, 2017 17:19 - 11 minutes - 11.1 MBWeight loss or management plays a role in the life of virtually every runner. Either they start running to lose weight or they’ve alreaady lost weight, and the want to become a runner to help them maintain that weight loss or they’re worried that their weight will gradually creep up if they don’t get lots […] The post Day 8 of Beginner Runner Class: Nutrition and Running for Weight Loss – BRV 043 appeared first on Mojo for Running.
Beginner Runner Class: Injury Prevention - BRV 42
February 10, 2017 02:47 - 15 minutes - 14.6 MBThe two main reasons why beginner runners don’t succeed are these: They get injured and conclude their bodies can’t handle it. They don’t enjoy running; they may even 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 post 10-Day Become a Runner Class: Injury Prevention – BRV 042 appeared first on Mojo for Running.
Beginner Runner Class: Warming Up and Walking Paces – BRV 041
December 12, 2016 04:41 - 10 minutes - 10.3 MBMany 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. […] The post Beginner Runner Class: Warming Up and Walking Paces – BRV 041 appeared first on Mojo for Running.
Beginner Runner Class: Breathing – BRV 40
November 30, 2016 18:30 - 12 minutes - 11.8 MBThe single most common beginner runner complaint I hear from beginner runners 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. If you’ve ever been in that situation, you will find answers in this […] The post Beginner Runner Class: Breathing – BRV 40 appeared first on Mojo for Running.
10-Day Become a Runner Class, Day 4: Running Form – BRV 039
November 28, 2016 08:17 - 5 minutes - 5.6 MBIt’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 easies time to focus on form is when you’re only running a […] The post 10-Day Become a Runner Class, Day 4: Running Form – BRV 039 appeared first on Mojo for Running.
10-Day Become a Runner Class, Day 3: Running Schedules – BRV 038
November 26, 2016 08:59 - 12 minutes - 12.1 MBYou 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 […] The post 10-Day Become a Runner Class, Day 3: Running Schedules – BRV 038 appeared first on Mojo for Running.
10-Day Become a Runner Class, Day 2: Motivation – BRV 037
November 24, 2016 11:45 - 10 minutes - 10.2 MBEvery 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 post 10-Day Become a Runner Class, Day 2: Motivation – BRV 037 appeared first on Mojo for Running.
10-Day Become a Runner Class, Day 1: The Right Way – BRV 036
November 22, 2016 21:51 - 15 minutes - 14.3 MBIt’s the time of year when every day seems to get shorter, and I don’t mean the amount of daylight; I mean it seems like there are fewer of hours in the day. Between Thanksgiving and New Year’s, the days seem shorter and the ‘to do’ list is always longer. When you add to that […] The post 10-Day Become a Runner Class, Day 1: The Right Way – BRV 036 appeared first on Mojo for Running.
BAT Best Alternative Training – BRV 035
October 26, 2016 16:44 - 19 minutes - 18.1 MBNo 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...
Running Groups and Beginner Runners
October 04, 2016 22:56 - 27 minutes - 37.5 MBOf 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 yo...
What if You’re Feeling Tired – BRV 033
August 24, 2016 19:02 - 9 minutes - 8.93 MBNewer 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 wan...
Seven Tips for Training in Hot Weather – BRV 032
August 04, 2016 19:04 - 15 minutes - 14.2 MBRunning, 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...
Walking Pace – BRV 031
July 08, 2016 23:43 - 11 minutes - 11.1 MBHopefully, 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, th...
How to Pick a 5k Race – BRV 030
June 24, 2016 15:58 - 19 minutes - 17.9 MBI 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 ...
The Motivation of Wanting More – BRV 029
June 15, 2016 13:17 - 12 minutes - 12.3 MBWhether 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 w...
The Key Role of Family and Friends – BRV 028
June 08, 2016 16:44 - 28 minutes - 26.7 MBBecoming 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.’ Subscribe with Stitcher Radio The post The Key Role of Family and Friends – BRV 028 appeared first on Mojo f...
The Why and How of Walk to Run Workouts – BRV 27
May 25, 2016 21:47 - 18 minutes - 17.7 MBWalk 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. Subscribe with Stitcher Radio The post The Why and How of Walk to Run Workouts – BRV 27 appeared first on Mojo for Running.
Advice for Beginner Runners from Experienced Runners – BRV 026
May 16, 2016 22:11 - 16 minutes - 15.7 MBRunners 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 e...
How to Prevent Shin Splints – BRV 025
May 04, 2016 22:11 - 9 minutes - 9.08 MBIf 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...
What If You Have Shin Splints – BRV 024
April 28, 2016 00:07 - 22 minutes - 21.4 MBShin 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. Subscribe with Stitcher Radio The p...
How to Warm-up Before Every Run
April 20, 2016 12:57 - 14 minutes - 13.4 MBIf 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. Ev...
Building Running Endurance for Beginner Runners – BRV 22
March 31, 2016 15:02 - 13 minutes - 13.1 MBIt 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. W...
Race Strategy for Beginner Runners – BRV 021
March 16, 2016 21:20 - 15 minutes - 14.4 MBEverybody 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 tha...
Running and Weight Loss – BRV 017
January 03, 2016 04:16 - 31 minutes - 44 MBMore 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 r...
Running Tips and Tricks – BRV 016
December 30, 2015 23:07 - 24 minutes - 34.1 MBWhy 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 tric...
Massage for Beginner Runners – BRV 015
December 24, 2015 21:27 - 14 minutes - 19.8 MBMost 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 ru...
Training Intensity for Beginner Runners – BRV 014
December 23, 2015 01:18 - 15 minutes - 21.2 MBMost 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 ...
Running Cadence – BRV 013
December 19, 2015 02:18 - 18 minutes - 25.2 MBThe 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 be...
Running Form, Part 4 – BRV 012
December 14, 2015 19:39 - 7 minutes - 11.2 MBWe’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. The post Running Form, Part 4 – BRV 012 appeared firs...