How to Start Running for Extreme Beginners with No Fitness and No Experience
Release Date: 12/28/2025
How to Start Running for Extreme Beginners with No Fitness and No Experience
Beginner Runner Village
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. The problem is that starting to run is not intuitive. Just because you played tag as a kid or could run the bases in little league does not mean you know how to run, how to become a distance runner. One, you're not a kid; so, it won't ever be that easy again, if it was even easy then, and many will say it wasn't - and two, that wasn't distance...
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Advice from Well-Meaning Experienced Runners
Beginner Runner Village
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.
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Do You Worry That You Can't Run, That You Can't Become a Runner?
Beginner Runner Village
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.
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Listener Question, What If I Struggle With Motivation?
Beginner Runner Village
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.
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How Many Days to Run When 6 Months Into Running
Beginner Runner Village
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 and why to incorporate the once-weekly long run.
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Listener Question, How Often Should I Run?
Beginner Runner Village
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.
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Do This in 2020 to Prepare to Become a Runner in 2021
Beginner Runner Village
Finish 2020 strong,ready to make 2021 a breakout year. Many people back off of fitness during the holidays, but that is a mistake. Be consistent, and use your running as therapy to help you through this tough time. Plan now to crush 2021. Use this last month to build momentum, and you will start the next year with the best possible attitude, ready for the challenge of a pandemic that will be with us for a while.
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How to Overcome Beginner Runner Struggles
Beginner Runner Village
For any beginner runner, knowing how to handle certain aspects of training and being prepared for challenges will make it possible to avoid pitfalls, even failures. This knowledge will provide the confidence needed to manage inevitable setbacks and take problems in stride much like the veteran runner is able to do, ensuring success and continued momentum toward that goal of becoming a runner.
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Beginner Runner Class, Day 10, Diagnostic Test, Evaluation and Implementation
Beginner Runner Village
This 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.
Beginner Runner Village Class, Day 9, Turtle Power
Beginner Runner Village
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.
The problem is that starting to run is not intuitive. Just because you played tag as a kid or could run the bases in little league does not mean you know how to run, how to become a distance runner.
One, you're not a kid; so, it won't ever be that easy again, if it was even easy then, and many will say it wasn't - and two, that wasn't distance running, anyway.
Running until you can't run any more, walking until you recover enough to run again, and repeating that process is not the way to do it.
Not to worry. I am here to help. There is nothing I like better than swooping in to rescue you before you get to the point of giving up, deciding you just don't have the body for it.
Believe me! That's not the problem!
It's key to note the huge chasm between someone who isn't yet running even 30 steps and someone who is running a mile or even running a quarter mile.
That's where most beginner programs fail you. They assume too much starting fitness. They are not realistic, not designed for the total non-runner, the extremely beginner runner, people who've never run before or people who've tried to run and failed, people who are older or overweight or both or people who have just never exercised.
All these people can succeed, and this podcast is exactly for those people.
I'm here to get you on the right path for what I call 'beginning' beginner runners or extreme beginners.
You must start at the right point, with the right amount of running alternated with the right amout of walking, and you must progress at an appropriately gradual rate.
I can stop you from making the two biggest beginner runner mistakes that most often lead beginner runners to put their running shoes on a shelf, permanently.
You need to know exactly how to start running, what to do the first week and every week after. You need to start at Beginner Runner Square One. That's what you get from me.