Episode Details

After seven years of running experience, I share the exact approach I would take if I had to start my running journey all over again.

• Don't compare your times to others on social media—you don't see all the miles they've put in to build their fitness
• Use the Galloway method (run-walk-run) when starting out to reset your form, lower heart rate, and make runs mentally manageable
• Focus on time rather than distance when beginning—aim for 30, 40, then 60-minute runs at conversational pace
• Start with 2-3 runs per week: two easy pace runs during the week and one longer run on weekends
• Follow the 10% rule—increase volume by 10% weekly for three weeks, then drop to 70-80% on the fourth week
• Join a run club or find running partners to make the time pass faster
• Build sustainability through a strong aerobic base to prevent injuries

Go out and run your race.