Latest First5k Podcast Episodes
Running Groups and Beginner Runners
Beginner Runner Village - October 04, 2016 22:56 - 27 minutes ★★★★★ - 178 ratingsOf 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 comc...
What if You’re Feeling Tired – BRV 033
Beginner Runner Village - August 24, 2016 19:02 - 9 minutes ★★★★★ - 178 ratingsNewer 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 ...
Seven Tips for Training in Hot Weather – BRV 032
Beginner Runner Village - August 04, 2016 19:04 - 15 minutes ★★★★★ - 178 ratingsRunning, 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 y...
Walking Pace – BRV 031
Beginner Runner Village - July 08, 2016 23:43 - 11 minutes ★★★★★ - 178 ratingsHopefully, 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 quest...
How to Pick a 5k Race – BRV 030
Beginner Runner Village - June 24, 2016 15:58 - 19 minutes ★★★★★ - 178 ratingsI 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 no...
The Motivation of Wanting More – BRV 029
Beginner Runner Village - June 15, 2016 13:17 - 12 minutes ★★★★★ - 178 ratingsWhether 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 ...
The Key Role of Family and Friends – BRV 028
Beginner Runner Village - June 08, 2016 16:44 - 28 minutes ★★★★★ - 178 ratingsBecoming 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 experi...
The Why and How of Walk to Run Workouts – BRV 27
Beginner Runner Village - May 25, 2016 21:47 - 18 minutes ★★★★★ - 178 ratingsWalk 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, altern...
Advice for Beginner Runners from Experienced Runners – BRV 026
Beginner Runner Village - May 16, 2016 22:11 - 16 minutes ★★★★★ - 178 ratingsRunners 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 year...
How to Prevent Shin Splints – BRV 025
Beginner Runner Village - May 04, 2016 22:11 - 9 minutes ★★★★★ - 178 ratingsIf 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 a...
What If You Have Shin Splints – BRV 024
Beginner Runner Village - April 28, 2016 00:07 - 22 minutes ★★★★★ - 178 ratingsShin 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 traini...
How to Warm-up Before Every Run
Beginner Runner Village - April 20, 2016 12:57 - 14 minutes ★★★★★ - 178 ratingsIf 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 ...
Building Running Endurance for Beginner Runners – BRV 22
Beginner Runner Village - March 31, 2016 15:02 - 13 minutes ★★★★★ - 178 ratingsIt 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 sp...
Race Strategy for Beginner Runners – BRV 021
Beginner Runner Village - March 16, 2016 21:20 - 15 minutes ★★★★★ - 178 ratingsEverybody 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, eventua...
Running and Weight Loss – BRV 017
Beginner Runner Village - January 03, 2016 04:16 - 31 minutes ★★★★★ - 178 ratingsMore 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. Runnin...
Running Tips and Tricks – BRV 016
Beginner Runner Village - December 30, 2015 23:07 - 24 minutes ★★★★★ - 178 ratingsWhy 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 y...
Massage for Beginner Runners – BRV 015
Beginner Runner Village - December 24, 2015 21:27 - 14 minutes ★★★★★ - 178 ratingsMost 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 ...
Training Intensity for Beginner Runners – BRV 014
Beginner Runner Village - December 23, 2015 01:18 - 15 minutes ★★★★★ - 178 ratingsMost 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...
Running Cadence – BRV 013
Beginner Runner Village - December 19, 2015 02:18 - 18 minutes ★★★★★ - 178 ratingsThe 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 les...
Running Form, Part 4 – BRV 012
Beginner Runner Village - December 14, 2015 19:39 - 7 minutes ★★★★★ - 178 ratingsWe’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 establ...
Running Form, Part 3, Foot Strike – BRV 011
Beginner Runner Village - December 13, 2015 19:50 - 15 minutes ★★★★★ - 178 ratingsAn integral but often overlooked element of running form is foot strike. Whether beginner or advanced, any runner should take care to be sure to utilize an efficient and stable foot plant and it makes perfect sense for new runners to work on this from the very beginning, from day one, rather ...
Running Form, Part 2 – BRV 010
Beginner Runner Village - December 12, 2015 19:54 - 14 minutes ★★★★★ - 178 ratingsLearn the correct running form and succeed that much faster. Today, I discuss how to lean, ever so slightly, forward, to take advantage of gravity and how to make sure you’re landing over your center of gravity. Correct running form will lessen the likelihood of injury, make your runner more c...
Running Form, Part 1 – BRV 009
Beginner Runner Village - December 11, 2015 19:58 - 15 minutes ★★★★★ - 178 ratingsImproving your running form will mean avoiding injury and running more comfortably, two worthwhile pursuits for any runner, and there is no better time to master it than at the very beginning of your running career when you’re only running a few steps at a time. In this podcast, I explain corr...
How to Breathe When You Run – BRV 008
Beginner Runner Village - December 10, 2015 18:01 - 12 minutes ★★★★★ - 178 ratingsOne of the most common concerns among beginner runners is that they struggle to breathe, often saying, “I can never seem to catch my breath” or “I feel like I’m breathing through a straw.” For many runners, it’s just a matter of learning how to breathe. Many, many people are still following th...
Hard Easy Principle of Running Training – BRV 007
Beginner Runner Village - December 09, 2015 23:17 - 12 minutes ★★★★★ - 178 ratingsThe Hard Easy Training Principle I’ve learned that new runners – even the newest runners – will progress more comfortably and with fewer injuries when they apply proven principles that veteran runners use to guide their training. The difference is that they must be modified to be appropriate f...
Mojo Coaching Program Explained BRV – 006
Beginner Runner Village - December 02, 2015 20:13 - 10 minutes ★★★★★ - 178 ratingsI explain exactly what is included in the Mojo for Running Coaching Program, what the weekly schedules include, and how they break down into a gradual progression from mostly walking to running, then from being able to run to being able to run 3.1 miles, a 5k. The program gradually moves compl...
Buying Running Shoes – BRV 005
Beginner Runner Village - December 01, 2015 20:16 - 31 minutes ★★★★★ - 178 ratingsWhile you won’t need much in the way of equipment, good running shoes are, of course, a must. After listening to this episode, you’ll be prepared for the all-important shopping trip. Discover what to look for, which questions to ask, and how to know if the salesperson is knowledgeable. You’l...
Hiking as Cross Training for Beginner Runners – BRV 20
Beginner Runner Village - April 22, 2015 19:00 - 12 minutes ★★★★★ - 178 ratingsVeteran runners can choose from a variety of different forms of cross training, but new runners will need to be quite careful about cross training because if they are not already physically fit, the cross training may sap their energy and tire the muscles they should be saving for their runnin...
Why You Need a Schedule – BRV 019
Beginner Runner Village - March 21, 2015 02:41 - 9 minutes ★★★★★ - 178 ratingsNo matter whether you are training to run your first mile, your first race, or you are working toward greater endurance and speed, you will experience much greater success if you follow a well thought out, logical, running schedule, one that is built around accepted and proven running training...
When You Can’t Run – BRV 18
Beginner Runner Village - February 16, 2015 03:35 - 13 minutes ★★★★★ - 178 ratingsIt’s inevitable that sometimes events beyond your control will prevent you from running for a couple of days to a couple of weeks. If you are a beginner runner, you likely find it especially to persevere through such interruptions. When you can’t run, you may experience feelings of guilt and d...
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