Most runners think speed, expensive shoes, and pushing harder equals progress. John Daly says that’s exactly how beginners get injured—and stay injured.

In this episode of The Pain-Free Runner’s Blueprint, specialist running physio & coach John Daly breaks down the real science behind running pain-free, building consistency, and progressing from a beginner to a confident, injury-resistant runner.

What you’ll learn in this episode:

🎯The shocking reason even elite runners WALK hills on easy days

🎯The only type of running shoe beginners actually need 🎯How to build stamina using Zone 1/2—without chasing pace 🎯The 3 mistakes that almost guarantee injury (and how to avoid them)

🎯John’s no-BS fueling strategy for 5K → marathon

🎯How to train your gut to tolerate gels on race day

🎯What a world-class cooldown actually looks like

🎯Why resting too long makes injuries come back even faster

🎯How to run consistently—even if you’ve failed before

🎯How to chase PBs without burning out your body

👟 About John Daly: Physiotherapist, run coach, and sub-3 marathoner who trained in Kenya at 2,500m altitude and has treated hundreds of injured runners worldwide.

If you’re a beginner runner who wants to run farther, faster, and pain-free—hit subscribe, leave a review, and share this with a runner who needs it.