PODCAST · health
Beginner Runner Village
by Debbie Voiles
Sensible Training, Satisfying ResultsCoach 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.
Episodes
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56: Solving Beginner Runner Breathing Problems by Making Running Easier
In this episode, Coach Deb explains why breathing feels so difficult for new runners and introduces a high cadence technique that greatly reduces effort. She also covers walking preparation, gradual progression from running in place to moving forward, the form and injury-prevention benefits of…
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55: From Walking to Running, a Beginner's Journey to Running Success
In this episode Deb provides a reassuring overview of the journey to becoming a lifelong runner. She'll describe the three main segments of the journey, providing insight into what to expect, from the challenges of the first months when everything is new and nothing feels quite natural to the...
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54: Beginner Runner Secret: Walk First. Run a Little. Gradually Do More.
What if the best way to become a runner is not to start by running? In this episode of the Beginner Runner Podcast, coach Debbie Voiles shares a simple path for true beginners: walk first, run a little, and then, only when your body is ready, run a little more. The goal is not to suffer through a...
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53: How to Start Running for Extreme Beginners with No Fitness and No Experience
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...
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52: Advice from Well-Meaning Experienced Runners
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…
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51: Do You Worry That You Can't Run, That You Can't Become a Runner?
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...
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50: Listener Question, What If I Struggle With Motivation?
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...
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49: How Many Days to Run When 6 Months Into 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...
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48: Beginner Runner Question: How Often Should I Run?
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...
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47: Do This in 2020 to Prepare to Become a Runner in 2021
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...
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46: How to Overcome Beginner Runner Struggles
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...
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45: Beginner Runner Class, Day 10, Diagnostic Test, Evaluation and Implementation
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…
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44: Beginner Runner Village Class, Day 9, Turtle Power
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…
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43: Beginner Runner Class, Day 8, Running for Weight Loss
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...
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42: Become a Runner Class Day 7: Injury Prevention
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…
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41: Become a Runner Class, Day 6: Warming Up and Walking Paces
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…
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40: Become a Runner Class, Day 5: Breathing
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…
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39: Become a Runner Class, Day 4: Running Form
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…
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38: Become a Runner Class, Day 3: Running Schedules
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…
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37: Become a Runner Class, Day 2, Beginner Runner Motivation
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…
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Become a Runner Class Day 8: Running to Lose Weight – BRV 043
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...
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36: Become a Runner Class, Day 1, The Right Way to Start Running
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...
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35: Alternative Training Options for Beginner Runners
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...
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34: How to Join and Enjoy Running Groups as a Beginner Runner
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...
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33: When Beginner Runners Feel Overly Tired
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…
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32: Seven Tips for Training in Hot Weather
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...
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31: How to Figure Out the Appropriate Walking Pace for Walk Run Intervals
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…
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30: How to Pick a 5k Race That's Good for Beginner Runners
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…
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29: The Motivation of Wanting More
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…
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28: The Key Role of Family and Friends in Your Journey to Become a Runner
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…
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27: The Why and How of Walk to Run Workouts for Beginner Runners
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,...
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26: Advice for Beginner Runners from Experienced Runners
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.…
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25: How Beginner Runners Can Prevent Shin Splints
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…
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24: What If You Get Shin Splints When You Run
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...
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23: How to Warm-up Before Every Run
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...
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22: Building Running Endurance for Beginner Runners
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...
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21: The Best Race Strategy for Beginner Runners
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,...
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17: Beginner Runners Running to Lose Weight
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…
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16: Running Tips and Tricks for Beginners
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...
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15: The Tremendous Benefits of Massage for Beginner Runners
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…
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14: What is the Appropriate Training Intensity for Beginner Runners?
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...
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13: How to Learn the Optimal Running Cadence for Beginning Runners
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...
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12: Beginner Training in Running Form, Part 4
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…
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11: Running Form for Beginner Runners, Part 3, Foot Strike
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...
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10: Running Form for Beginner Runners, Part 2, The Magic of the Slight Forward Lean
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…
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09: Running Form, Part 1, The Basics of Good Form
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...
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08: How to Breathe When You Run
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...
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07: Even Beginner Runners Need to Practice the Hard Easy Principle of Running Training
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…
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06: Beginner Runner Village Coaching Program Explained
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...
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05: The Beginner Runner's Guide to Buying Running Shoes
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…
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ABOUT THIS SHOW
Sensible Training, Satisfying ResultsCoach 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.
HOSTED BY
Debbie Voiles
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Frequently Asked Questions
How many episodes does Beginner Runner Village have?
Beginner Runner Village currently has 54 episodes available on PodParley. New episodes are automatically indexed when they're published to the podcast feed.
What is Beginner Runner Village about?
Sensible Training, Satisfying ResultsCoach 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...
How often does Beginner Runner Village release new episodes?
Beginner Runner Village has 54 episodes. Check the episode list to see recent publication dates and frequency.
Where can I listen to Beginner Runner Village?
You can listen to Beginner Runner Village on PodParley by clicking any episode. We provide an embedded audio player for direct listening, and you can also subscribe via your preferred podcast app using the RSS feed.
Who hosts Beginner Runner Village?
Beginner Runner Village is created and hosted by Debbie Voiles.
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