How to start running in 2024

In this episode, I share my personal journey with running and give you a step-by-step getting started in 2024.

I'll break down the starting points for two types of beginners:

1. Those without any fitness background and
2. Those who are already in good shape but new to running.

I provide a detailed progressions for each group, emphasizing the importance of the right running strategy in the beginning and show you how to methodically increase your running volume.

We also talk about the value of a solid foundation of resistance training, cardiovascular work, and regular walking for some beginner runners.

Finally, I talk about how much volume you should do when you consider yourself a “runner” and discuss what to do to keep progressing once you get to that point

Stuff mentioned during the episode:
[Spreadsheet] You can find the protocols from the episode here
[Blog] How to build an engine
[YouTube] Lactate Threshold Demystified

Chapters:

00:00 Introduction and Background 
03:15 My journey into running 
07:10 The biggest mistake beginner runners make 
08:41 The 2 types of beginners 
12:57 Scenario 1 - Phase 0 
19:36 The best type of running for beginners 
22:58 Sample Phase 0 Progression 
28:57 Scenario 2 
31:17 The next level of running/walk progression 
32:57 Increasing and weekly training progression 
35:07 Chapter 4: Becoming a Runner and Setting Goals 
37:02 Varying training intensity 
41:41 Conclusion ish
42:38 The value of running and additional ressources

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-LPCB 👊