Sensible 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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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 t...
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 ...
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, runni...
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 ...
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...
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'...
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 ...
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 im...
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 ...
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 ....
An 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 than try to break bad habits later on. Mojo for Running .
Learn the correct running form and succeed that much faster. In this episode, I discuss how to lean, ever so slightly, forward, to take advantage of gravity. Plus, I discuss how to make sure you're landing with your foot under your center of gravity. Correct running form will lessen the likelihood of injury, make your running more comfortable, and conserve energy. Mojo for Running .
Improving 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 correct running form in the first of four episodes on this topic. Mojo for Running .
One 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 the advice of an ill informed physical education coach from high school years. We've come a long way since then. Breathing while running is a huge issue for some runners. This episode will help. Mojo for Runn...
I've learned that new runners – even the newest runners – will progress more comfortably and with fewer injuries when they apply proven running training principles that veteran runners use to guide their training. The difference is that they must be modified to be appropriate for beginner runners. In this podcast I explain one of the hard easy principle, and how to apply it. This one simple concept could be the difference between succeeding in becoming a runner and joining the "I tried to run" c...
I 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 complete non-runners from walking to running while putting great focus on conditioning. From there, the next few weeks take the beginner runner to a 5k. Then there are schedules for the runner to polish that 5k ...
While 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'll need to understand the running shoe terminology, and you'll need to know what to do. You'll need an overview of the types of shoes available to you. Running shoes for beginners are just as important as runn...
Veteran 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 running days. Enter hiking. Hiking is the perfect form of cross training for someone just embarking on a running career, and this episode explains why it is ideal. Hopefully, it will motivate you to get out there...
No 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 principles. Many beginners think for a long while, the most important thing is that they just need to run as much as possible. That really is a bad idea. It will actually impede progress because this would...
It'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 discouragement. In this episode Coach Deb addresses those feelings as well as how to regain lost motivation. The post When You Can't Run – BRV 18 appeared first on Mojo for Running ....
As a beginner runner, you'll need to consider your lungs, bones, joints, muscles, tendons, and ligaments as members of your team. Is everybody - every body part - ready to start running? It's critical that they all be ready. Let's talk about how to take this into consideration and accommodate any parts that aren't ready. This is one of the ways I can help you prevent injuries and keep moving forward. Mojo for Running
Debbie Voiles explains the critical importance of a personalized approach when starting to run, rather than following arbitrary beginner schedules. She advises evaluating your current fitness to find the right starting intensity and duration, offering strategies to adjust progression. The episode stresses preventing injury through gradual training and highlights how a slow and steady approach leads to long-term success and enjoyment in running.
Debbie Voiles explains the common pitfall beginner runners face by pushing too hard, believing it's the fastest way to succeed. She reveals that unlike most goals, running requires a counterintuitive approach: stop before exhaustion and run at the slowest comfortable speed. This method, combined with proper rest and a structured schedule, ensures more efficient progress, prevents injuries, and cultivates a lifelong love for running, even for Type A personalities.
Debbie Voiles launches the Beginner Runner Village, designed for aspiring runners of all ages and fitness levels. She addresses common fears, debunks myths, and shares inspiring stories, including her own, to show that becoming a runner is achievable. The episode outlines the podcast's philosophy: a gradual, comfortable approach to training that fosters a love for running, promising to reveal "secrets" for lasting success, whether through free podcast content or a structured program.
