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" sta...
Dec 28, 2025•9 min•Ep. 53
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
Sep 03, 2024•19 min•Ep. 52
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...
Aug 08, 2024•11 min•Ep. 51
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
Jun 18, 2024•14 min•Ep. 50
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 a...
May 23, 2024•12 min•Ep. 49
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
May 01, 2024•10 min•Ep. 48
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 ...
Nov 27, 2020•15 min•Ep. 47
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 stro...
Nov 18, 2020•19 min•Ep. 46
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,...
Apr 30, 2020•17 min•Ep. 45
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...
Apr 29, 2020•13 min•Ep. 44
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...
Apr 28, 2020•12 min•Ep. 43
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 episo...
Apr 28, 2020•11 min•Ep. 42
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 r...
Apr 27, 2020•6 min•Ep. 41
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...
Apr 25, 2020•10 min•Ep. 40
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 wi...
Apr 24, 2020•5 min•Ep. 39
You need a plan, a running 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, starting 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...
Apr 21, 2020•13 min•Ep. 38
Every runner of every level needs a constant stream of motivation, but if you're thinking that's harder for beginner runners, you would be right. 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. Beginners haven't yet established the habit, and that means you need extra help. In this episode, I provide seven techniquest to keep you motivated to get out the door. Truth is,...
Apr 20, 2020•8 min•Ep. 37
Weight 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 how to util...
Apr 20, 2020•15 min
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 to provide a foundation for becoming a runner. This beginner running c...
Apr 19, 2020•22 min•Ep. 36
No 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 lunch ...
Oct 26, 2016•19 min•Ep. 35
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 sid...
Oct 04, 2016•27 min•Ep. 34
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. ...
Aug 24, 2016•9 min•Ep. 33
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...
Aug 04, 2016•15 min•Ep. 32
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 ...
Jul 08, 2016•12 min•Ep. 31
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 w...
Jun 24, 2016•19 min•Ep. 30
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 i...
Jun 15, 2016•13 min•Ep. 29
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 b...
Jun 08, 2016•29 min•Ep. 28
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. Subscribe with Stitcher Radio Mojo for Running ....
May 25, 2016•19 min•Ep. 27
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...
May 16, 2016•17 min•Ep. 26
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 migh...
May 04, 2016•9 min•Ep. 25
