Mojo for Running

Sensible Training, Satisfying Results

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Debbie Voiles - Running Coach

Debbie is a running coach who loves to work with all levels of runners from beginner runners working up to their first mile to first-time marathoners. Running form, motivation, race strategy, speed work, and cross training will all help you achieve your goals. Chat with Debbie on Google+ | LinkedIn | Facebook

Become a Runner Day 6: Warming Up and Walking Paces – BRV 041

By Debbie Voiles

warming up and walking pacesMany 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. [Read more…]

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Filed Under: Beginner Runner Village, Beginner Runners, brv-podcast, Training, walking Tagged With: beginner runner, run program, runner warm-up, running intervals, walk run interval, walk to run, walk to run to 5k, walking paces, warming up

Become a Runner Class, Day 5: Breathing – BRV 40

By Debbie Voiles

10-Day Become a Runner Class Day 5: BreathingThe 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. It just makes sense, that if you can’t breathe, you can’t run very far, and you can’t be comfortable for even a few minutes. So, this is a problem we must fix and do it the right away.

For a more extensive discussion of this topic, please check out this earlier podcast episode: 

BRV 008: How to Breathe When You Run

Walk to Run to 5k Program

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Filed Under: Beginner Runner Village, Beginner Runners, brv-podcast Tagged With: beginner runner complaint, beginner runners, breathing through a straw, how to breathe when you run, struggle to breathe, walk to run to 5k

Become a Runner Class, Day 4: Running Form – BRV 039

By Debbie Voiles

10-Day Become a Runner Class Day 4 Running FormIt’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, [Read more…]

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Filed Under: Beginner Runner Village, Beginner Runners, brv-podcast, Training Tagged With: bad running form, learn to run, running a few steps, running form, walk to run to 5k program

Become a Runner Class, Day 3: Running Schedules – BRV 038

By Debbie Voiles

Become a Runner Class Day 3: Running SchedulesYou need a 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. [Read more…]

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Filed Under: Beginner Runner Village, Beginner Runners, brv-podcast, Training Tagged With: beginner runner, beginner running schedule, getting started running, running principles, walk to run to 5k

Become a Runner Class Day 2: Motivation – BRV 037

By Debbie Voiles

Become a Runner Class Day 2: MotivationEvery runner of every level needs a constant stream of motivation, and while that may seem to be a challenge, 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. [Read more…]

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Filed Under: brv-podcast, Motivation Tagged With: get you motivated, habit of running, stream of motivation, walk to run to 5k program

Become a Runner Class Day 8: Running to Lose Weight – BRV 043

By Debbie Voiles

Become a Runner Class: Nutrition & Running to Lose Weight

Weight loss is the number one reason that people start running, and number 2 is not even close. [Read more…]

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Filed Under: Beginner Runner Village, Beginner Runners, brv-podcast, nutrition for runners, Training Tagged With: beginner runners, run to lose weight, running, start running, weight loss, weight to lose

Become a Runner Class, Day 1: The Right Way – BRV 036

By Debbie Voiles

Beginner Runner Podcast 36
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Filed Under: Beginner Runner Village, Beginner Runners, brv-podcast Tagged With: about runners, become a runner, beginner runner, exercises for beginner runners, runners over 50, running steps, walk to run to 5k

MFR 143: Sensible Running Resolutions for 2020

By Debbie Voiles

Sensible Running Resolutions

It’s that time again, time to carefully consider what we should do in 2020 to take our running and our lives to the next level. Since the options for running resolutions are almost infinite, I thought I’d provide some insight into the advantages of some types of resolutions and the pitfalls of others.

In this episode of the Mojo for Running Podcast, I discuss goal of more miles than you’ve done before, the goal of a longer distance than you’ve ever run before, the goal of maintaining a running streak, and the goal of aiming for a PR. 

Beyond that, we’ll look at other kinds of goals I recommend you pursue, non-running goals.

Above all else, you need to set a meaningful goal. Some will plan to do 2,020 miles. But, why? Seriously, it’s just a number that happens to be the year, but what would be your reason for wanting to do that number of miles? 

Please give this some thought. Besides being meaningful, your goal should be reasonable, achievable. Then, you should start thinking about the process goals you’ll need to achieve to get you to your goal. Hopefully, this episode will give you some ideas and guidance.

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Filed Under: mfr-podcast Tagged With: running, running podcast, running resolutions, running streak

MFR 142: The Challenge of the Holidays and a Challenge for the Holidays

By Debbie Voiles

Mojo for Running Podcast

No time of the year challenges your commitment to running more than the holidays, the weeks between Thanksgiving and the new year. For that reason, I thought I’d share some my perspective in the hope that it will motivate you to stay the course. You, of course, may not run ‘all the miles,’ and I sure get that, as I explain, but you don’t want to let go of too many of your planned miles. 

Let’s talk about that.

To help with accountability, to give you just a little bit more of a nudge to stay the course, in this episode, I explain the Holiday Running Challenge I have planned for you. It starts, today. Are you in?

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Filed Under: mfr-podcast Tagged With: commitment to running, Holiday running challenge

MFR 141: Returning from a Break

By Debbie Voiles

Returning from a break

Whether you are new to running or you’ve been running for years, there will be times when you stop running weeks or even months. Matybe you have a health issue, and maybe you had an injury. My runners miss long periods, sometimes, maybe due to caring for elderly parents, maybe due their own medical problems, and sometimes a running injury or some other injury that requires a long recovery period.

Sometimes, it’s weeks of overtime or school. Three of my runners in the last half dozen years, have missed more than a year when working on their doctorates. All came back, but it wasn’t easy.

And then, there’s the more common situation that I liken to falling off a diet. You know how, sometimes you’re being very careful with sticking to eating reasonable portions of healthy food, but then Thanksgiving rolls around, and you decide to let yourself go a bit for the holiday weekend, thinking that you’ll return to your healthy ways right after the weekend, but then Monday rolls around, and you find it’s too easy to just decide to wait one more day before getting back on the healthy eating bandwagon, but then Monday turns into Tuesday, and pretty soon, you’re saying to yourself, “Oh, well. I’ll just enjoy myself over the holidays and get back to my normal smart self after the first of the year.”

Well, sometimes running goes that same way. You take a week off, maybe due to going on vacation, planning to get right back out there on Monday, but Monday turns in to Tuesday, and so it goes. Before you know it, three months have passed, and with every passing week, you think about how much harder it will be than it would have been if you’d only been on a month-long break. Now, you’re less motivated because you realize how hard it will be.

No matter the reason, you know you need to return to running. I hope this podcast episode will help you ease back into a smart, consistent running schedule.

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Filed Under: mfr-podcast Tagged With: new to running, return to running, running for years, stop running

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