Running for Beginners

The complete interviews featured in the episode.

Sathya’s Story: Finding the Right Pace and Gaining an Edge

An experienced, consistent runner who had worked with a coach before, Sathya discovered new lessons about running easy, building accountability, and understanding his own effort. Hear how coaching helped him sharpen his approach, earn a PR, and finish third in his age group—just seven seconds shy of second place!

Full interview ·

Ruston’s Story: First Marathon, New Lessons, and a Tough Race Day

Taking on his first marathon, Ruston turned to coaching for structure, confidence, and a plan to help him avoid injury and hitting the wall. From learning to manage fatigue and fuel properly to facing severe cramps late in the race, his story reveals both the value of preparation and the unpredictable challenges of marathon day.

Full interview:

Brandon’s Story: From Training Doubts to a Sub-4 Marathon

: From Training Doubts to a Sub-4 Marathon

With several half marathons behind him but his first full marathon ahead, Brandon wanted a clear plan and the accountability to follow through. Balancing training with family life, tackling tough hills, and learning what fueling worked best, he pushed through early doubts and crossed the finish line in 3:57—beating his sub-4-hour goal!

Full interview:

Season 3 Episode 9 of the Running for Beginners podcast from the 22resolutionists, hosted by me Mike Fleming.

What Is It REALLY Like Training for a Marathon With a Running Coach?

In this episode of Running for Beginners, we sit down with runners who trained for the Hogeye Marathon under Coach Drew Conner to talk honestly about the marathon coaching experience from the athlete perspective.

What does a marathon training plan actually feel like week after week? Does hiring a running coach improve performance, consistency, and confidence? And what happens when training doesn’t go perfectly?

Each runner in this episode shares their unique journey through structured marathon training — including the highs, setbacks, breakthroughs, injuries, accountability, race-day emotions, and lessons learned along the way.

Some runners hit their goals. Others faced unexpected challenges. But every conversation offers valuable insight for beginner and intermediate runners thinking about:

Whether you’re preparing for your first marathon, considering personalized coaching, or simply curious how real runners navigate the marathon process, this episode provides honest, relatable insight into what marathon coaching actually looks like in practice.

Topics Covered:

If you enjoy the episode, please follow, share, and leave a review to help more beginner runners find the show.

Let’s Run Forward Together!

Listen now and discover how hiring a running coach can help transform your running.

Connect with Coach Drew Connor, Coach Laura Saponar, The Everyday Ultra Training Team

Website: RunwithDrew

Instagram: @runwithcoachdrew

Website: OwnYourEndurance

Instagram: @Laurasaponar05

Instagram: @ownyourendurance

Website: Everyday Ultra Group Coaching Program

YouTube: Everyday Ultra

Enjoying the Running for Beginners Podcast?

If this episode helped you, please consider following the show, leaving a rating or review, and sharing it with another runner who could use a little extra motivation and encouragement on their journey.

#MarathonTraining #RunningCoach #MarathonRunner #FirstMarathon #RunningPodcast #BeginnerRunner #HogeyeMarathon #MarathonPrep #DistanceRunning #RunYourRace #RunningCommunity #EnduranceTraining #MarathonJourney #RunMotivation #HalfMarathon #RunLife #RunnersOfInstagram #TrainingPlan #RaceDay #RunningForBeginners

Subscribe for more educational running conversations: If you’re a beginner or intermediate runner looking to improve your training, have fun, avoid injury, and stay consistent, make sure to subscribe and follow along each month.

If You Enjoyed This Episode

Mike is also an Ambassador for St. Jude’s Children’s Hospital where children get the best care available and the parents don’t have to worry about payment.

Whether you’re a runner struggling with anxiety, stress, or relationships—or simply curious about how movement affects mental health—I have multiple episodes that offer grounded, professional insight you can trust.

Resources & Links:

Watch the full video interviews on the Running for Beginners YouTube channel and the No Ads version of the full video interviews episode of Running for Beginners on Patreon – featuring Coach Drew Connor, Coach Laura Saponar of OwnYourEndurance.com and coach for the Everyday Ultra Training Team. Learn what hiring a running coach can do for you to take your running to the next level!

The video interview was conducted using Riverside.fm a website/app for creators everywhere. Check them out here:  https://riverside.sjv.io/2aoeLM

I also have a listener discount code for Rone Super Charged Honey Packets at ronenutrition.com with code RUNWITHMIKE as well as Caffeine Bullet at Caffeinebullet.com for 20% off your cart purchase with code RUNNING4BEGGINERS, and UCAN Energy Gels, Bars and more & get 30% off when you use my code https://ucan.co/RUNNINGFORBEGINNERS at the respective check outs. [disclaimer, i do receive a commission from any sales; even on Riverside]

Ad free versions of videos of my interviews will be posted on Patreon@Running4Beginners. Thanks for listening; I hope you can find value in the podcast. If you do enjoy, I hope you follow us on Apple Music, Amazon Music, Spotify or your favorite podcast service, give us a rating and some comments and of course hit the subscribe button.

Keywords

marathon training, marathon coaching, running coach, first marathon, beginner marathon training, marathon preparation, marathon podcast, running podcast, hogeye marathon, coached marathon training, marathon training tips, running motivation, endurance training, marathon journey, marathon race prep, beginner runners, long distance running, marathon advice, marathon runner interview, running for beginners, running community, race day experience, running accountability, running improvement, structured marathon training

The post What Do You REALLY Get From a Running Coach? | 4 Marathon Stories first appeared on Running 4 Beginners.

Season 3 Episode 8 of the Running for Beginners podcast from the 22resolutionists, hosted by me Mike Fleming.

What can everyday runners learn from elite training—and how do you develop a young runner without burning them out?

Those are two of the questions I explore in this episode with Elite Running Coach and Co-Founder of TrackBeast – Eric Avila.

Eric has experienced running at some of the highest levels of the sport. He was a standout high-school runner, competed at Northern Arizona University and Southern Oregon, and went on to build a professional career that included running 3:35 for 1500 meters, reaching the U.S. Olympic Trials final twice, and winning a USATF national championship at the mile.

Today, Eric is a coach who works with professional runners as well as developing high-school athletes, and he focuses on making elite training principles accessible to serious young runners.

That made for a fascinating conversation—not about telling everyday runners to train like professionals, but about understanding the principles behind elite training and figuring out which ones actually make sense for the rest of us.

We talk about:

• What “elite training principles” really means
• What everyday runners can learn from elite athletes
• Which aspects of elite training recreational runners should NOT copy
• The importance of easy running and recovery
• How young runners should develop over time
• Why talented young runners can burn out
• The role coaches and parents play in preventing burnout
• The pressure surrounding times, rankings and college recruiting
• How young athletes can pursue excellence without losing their love for running

Whether you’re a beginning runner, an experienced recreational runner, a parent of a young athlete, or simply interested in what goes on behind the scenes in competitive running, there’s something here for you.

Eric brings a unique perspective as someone who has experienced the sport as a young athlete, professional runner, and now coach—and his message about development, patience and sustainable training applies far beyond the elite level.

Thanks for listening, and as always…

Let’s Run Forward Together!

Listen now and discover how training your mind can help transform your running—and your life.

Connect with Eric Avila and TrackBeast

Website: TrackBeast

LinkedIn: @Avilaericc

Instagram: @Avilaericc

Enjoying the Running for Beginners Podcast?

If this episode helped you, please consider following the show, leaving a rating or review, and sharing it with another runner who could use a little extra motivation and encouragement on their journey.

#RunningForBeginners #Running #BeginnerRunner #RunningTips #RunTraining #DistanceRunning #EliteRunning #YouthRunning #RunningCoach #RunningCommunity #TrackBeast

Subscribe for more educational running conversations: If you’re a beginner or intermediate runner looking to improve your training, have fun, avoid injury, and stay consistent, make sure to subscribe and follow along each month.

If You Enjoyed This Episode

Mike is also an Ambassador for Still I Run, a mental health support community working to end the stigma around mental illness through running and connection. As well as St. Jude’s Children’s Hospital where children get the best care available and the parents don’t have to worry about payment.

Whether you’re a runner struggling with anxiety, stress, or relationships—or simply curious about how movement affects mental health—I have multiple episodes that offer grounded, professional insight you can trust.

Resources & Links:

Watch the full video interviews on the Running for Beginners YouTube channel and the No Ads version of the full video interviews episode of Running for Beginners on Patreon – featuring Eric Avila, Elite Running Coach & Co-Founder of TrackBeast, and learn what elite training advice you can utilize to take your running to the next level!

The video interview was conducted using Riverside.fm a website/app for creators everywhere. Check them out here:  https://riverside.sjv.io/2aoeLM

I also have a listener discount code for Rone Super Charged Honey Packets at ronenutrition.com with code RUNWITHMIKE as well as Caffeine Bullet at Caffeinebullet.com for 20% off your cart purchase with code RUNNING4BEGGINERS, and UCAN Energy Gels, Bars and more & get 30% off when you use my code https://ucan.co/RUNNINGFORBEGINNERS at the respective check outs. [disclaimer, i do receive a commission from any sales; even on Riverside]

Ad free versions of videos of my interviews will be posted on Patreon@Running4Beginners. Thanks for listening; I hope you can find value in the podcast. If you do enjoy, I hope you follow us on Apple Music, Amazon Music, Spotify or your favorite podcast service, give us a rating and some comments and of course hit the subscribe button.

Keywords

running for beginners, beginner running, running tips, running training, elite training, elite running, everyday runners, running coach, Eric Avila, Olympic Trials runner, distance running, 1500m runner, youth running, young runners, running burnout, youth sports burnout, running recovery, run training, training principles, running motivation, high school running, college running, running parents, track and field, running advice, train smarter, running community

The post How to Train Like an Elite Runner Without Training Like One – Eric Avila first appeared on Running 4 Beginners.

Season 3 Episode 7 of the Running for Beginners podcast from the 22resolutionists, hosted by me Mike Fleming.

How do you keep going when your mind is telling you to quit?

In this episode of the Running for Beginners Podcast, I sit down with Karen Bonnett-Natraj, mental fitness coach, ultra marathon runner, and 15-time Ironman finisher, to explore how running can become one of the most powerful tools for building mental strength, resilience, and confidence.

Karen’s journey began with a personal struggle. Despite appearing successful on the outside, she found herself feeling lost and powerless within. Through endurance sports—including nearly 50 ultra marathons and 15 Ironman events—she discovered that training her mind was just as important as training her body.

Together, we discuss what mental fitness for runners really means, how to start overcoming self-doubt as a runner, and why developing a strong mindset may be the missing piece for achieving your goals both on and off the road.

Whether you’re training for your first 5K, working toward a marathon, or simply trying to stay consistent with your running routine, this conversation offers practical strategies for building resilience through running and learning how to stay motivated to run even when life gets challenging.

In this episode, you’ll learn:

How running builds mental strength

Practical mental fitness techniques for runners

Strategies for overcoming self-doubt and negative self-talk

How to develop mental toughness training habits for beginners

Why resilience is a skill anyone can learn

Lessons from ultra marathon runners and Ironman athletes

How to turn stress into strength during training and everyday life

The connection between positive psychology, confidence, and performance

How to stop quitting on your goals and build lasting consistency

Karen shares powerful insights from her experience as an endurance athlete and coach, offering actionable advice on creating an endurance mindset, developing mental resilience, and using running as a pathway to personal growth and mental freedom.

If you’ve ever struggled with motivation, confidence, or staying committed to your running journey, this episode is for you.

Listen now and discover how training your mind can help transform your running—and your life.

Connect with Karen Bonnett-Natraj

Website: The Mental Fitness Edge — Karen Bonnett-Natraj

YouTube: Running Strong Mind Body Connection – YouTube

Social Media: Facebook

Social Media: Instagram

Linked IN: Karen Bonnett – Natraj ACC ELI-MP, CDS – Mental Fitness Edge LLC | LinkedIn

Enjoying the Running for Beginners Podcast?

If this episode helped you, please consider following the show, leaving a rating or review, and sharing it with another runner who could use a little extra motivation and encouragement on their journey.

#RunningForBeginners #MentalFitness #RunnerMindset #MentalStrength #Resilience

Subscribe for more educational running conversations: If you’re a beginner or intermediate runner looking to improve your training, have fun, avoid injury, and stay consistent, make sure to subscribe and follow along each month.

If You Enjoyed This Episode

Mike is also an Ambassador for Still I Run, a mental health support community working to end the stigma around mental illness through running and connection. As well as St. Jude’s Children’s Hospital where children get the best care available and the parents don’t have to worry about payment.

Whether you’re a runner struggling with anxiety, stress, or relationships—or simply curious about how movement affects mental health—I have multiple episodes that offer grounded, professional insight you can trust.

Resources & Links:

Watch the full video interviews on the Running for Beginners YouTube channel and the No Ads version of the full video interviews episode of Running for Beginners on Patreon – featuring Karen Bonnett-Natraj, and learn how to take your running to the next level!

The video interview was conducted using Riverside.fm a website/app for creators everywhere. Check them out here:  https://riverside.sjv.io/2aoeLM

I also have a listener discount code for Rone Super Charged Honey Packets at ronenutrition.com with code RUNWITHMIKE as well as Caffeine Bullet at Caffeinebullet.com for 20% off your cart purchase with code RUNNING4BEGGINERS, and UCAN Energy Gels, Bars and more & get 30% off when you use my code https://ucan.co/RUNNINGFORBEGINNERS at the respective check outs. [disclaimer, i do receive a commission from any sales; even on Riverside]

Ad free versions of videos of my interviews will be posted on Patreon@Running4Beginners. Thanks for listening; I hope you can find value in the podcast. If you do enjoy, I hope you follow us on Apple Music, Amazon Music, Spotify or your favorite podcast service, give us a rating and some comments and of course hit the subscribe button.

Keywords

running mindset, mental fitness, mental toughness for runners, running motivation, beginner runner, running for beginners, running podcast, runner mindset, mental strength, self discipline, build resilience, resilience training, positive psychology, endurance mindset, ultra marathon, ultra runner, ironman, triathlon, ironman athlete, trail running, running confidence, overcome self doubt, silence your inner critic, mental freedom, sports psychology, stress management, mindset coaching, running consistency, how to stay motivated, personal growth, Karen Bonnett-Natraj

The post How Running Builds Mental Strength | Karen Bonnett-Natraj first appeared on Running 4 Beginners.

Season 3 Episode 6 of the Running for Beginners podcast from the 22resolutionists, hosted by me Mike Fleming.

If you’ve been running for a year or two and feel like you’ve hit a plateau—not physically, but mentally—you’re not alone.

Many runners reach a point where the initial excitement fades, motivation becomes inconsistent, and running starts to feel… a little lonely.

That’s where community changes everything.

In this episode of the Running for Beginners Podcast, we sit down with Kathrine Lee, founder of 479 Run Club in Fayetteville, Arkansas, to explore how a grassroots running community can transform not just your training—but your entire experience with running.

Located in Northwest Arkansas (NWA)—a rapidly growing hub for outdoor fitness and home to Walmart’s global headquarters— NWA has become a hot spot for runners, cyclists, and endurance athletes. Kathrine saw an opportunity to create something new: a welcoming, inclusive run club designed to bring people together, no matter where they are in their running journey.

We go behind the scenes of launching a run club from scratch—covering the early challenges, the unexpected wins, and the vision for building something that lasts.

Whether you’re a beginner runner entering your second or third year, or someone curious about joining (or even starting) a run club, this episode will show you why running with others might be the missing piece you didn’t know you needed.

In this episode, we cover:

If you’re looking to stay consistent, meet like-minded runners, and take your running to the next level—this episode is for you.

Links & Resources

•            Running for Beginners Website: running-for-beginners

•            Follow us on Instagram: @Running4Beginners

Learn more about 479 Run Club: @479runclub

Subscribe for more educational running conversations: If you’re a beginner or intermediate runner looking to improve your training, have fun, avoid injury, and stay consistent, make sure to subscribe and follow along each month.

Keywords

running for beginners, run club, 479 run club, fayetteville running, northwest arkansas running, running community, beginner runners, intermediate runners, how to start a run club, running motivation, running tips, group running benefits, running podcast, running consistency, social running, running groups near me, endurance community, running journey, half marathon training, fitness community

If You Enjoyed This Episode

Mike is also an Ambassador for Still I Run, a mental health support community working to end the stigma around mental illness through running and connection. As well as St. Jude’s Children’s Hospital where children get the best care available and the parents don’t have to worry about payment.

Whether you’re a runner struggling with anxiety, stress, or relationships—or simply curious about how movement affects mental health—I have multiple episodes that offer grounded, professional insight you can trust.

Resources & Links:

Watch the full video interview of the newest episode of Running for Beginners on Patreon https://www.patreon.com/cw/Running4Beginners – featuring Vanessa Kline, and learn how to take your running to the next level!

The video interview was conducted using Riverside.fm a website/app for creators everywhere. Check them out here:  https://riverside.sjv.io/2aoeLM

I also have a listener discount code for Rone Super Charged Honey Packets at ronenutrition.com with code RUNWITHMIKE as well as Caffeine Bullet at Caffeinebullet.com for 20% off your cart purchase with code RUNNING4BEGGINERS, and UCAN Energy Gels, Bars and more & get 30% off when you use my code https://ucan.co/RUNNINGFORBEGINNERS at the respective check outs. [disclaimer, i do receive a commission from any sales; even on Riverside]

Any videos of my interviews will be posted on Patreon@Running4Beginners. Thanks for listening; I hope you can find value in the podcast. If you do enjoy, I hope you follow us on Apple Music, Amazon Music, Spotify or your favorite podcast service, give us a rating and some comments and of course hit the subscribe button.

The post The Power of Run Clubs for Beginner & Intermediate Runners | 479 Run Club first appeared on Running 4 Beginners.

Season 3 Episode 5 of the Running for Beginners podcast from the 22resolutionists, hosted by me Mike Fleming.

Episode Description:

What Is It Really Like to Run 135 Miles Through Death Valley?

Most runners think a marathon is a long way.

Now imagine running 135 miles through Death Valley in extreme heat, climbing mountains, battling exhaustion, managing nutrition and hydration, and continuing forward long after your body starts telling you to stop.

That’s the Badwater 135.

In this special episode of the Running for Beginners podcast, Mike sits down with Vanessa Kline of Beast Pacing, shortly after she completed the Badwater 135, to talk about what it’s actually like to take on one of the world’s most challenging ultramarathons.

Vanessa takes us inside the race—from preparation and expectations to the realities of running through extreme heat and managing the physical and mental demands of a 135-mile race.

We talk about:

You don’t have to be an ultrarunner to appreciate this conversation.

At its heart, Badwater is a story about how far we can push ourselves when we decide we’re not finished yet.

Whether you’re working toward your first 5K, training for a marathon, or dreaming about an ultra someday, Vanessa’s experience offers lessons that apply to every runner.

Listen now and go inside the Badwater 135.

Links & Resources

•            Running for Beginners Website: running-for-beginners

•            Follow us on Instagram: @Running4Beginners

• Connect with Vanessa Kline: @vanessajkline

Learn more about Beast Pacing, & Vanessa: @Beast Pacing

Subscribe for more educational running conversations: If you’re a beginner or intermediate runner looking to improve your training, have fun, avoid injury, and stay consistent, make sure to subscribe and follow along each month.

Keywords

Badwater 135, Badwater 135 ultramarathon, Badwater Ultramarathon, ultramarathon, ultrarunning, ultra running, ultra marathon training, 135 mile race, Death Valley running, Death Valley ultramarathon, Vanessa Kline, Beast Pacing, ultra running coach, ultramarathon training, endurance running, extreme endurance, long distance running, mental toughness running, running motivation, running podcast, Running for Beginners, beginner running, marathon training, trail running, endurance athlete, fueling for ultramarathons, hydration for runners

If You Enjoyed This Episode

Mike is also an Ambassador for Still I Run, a mental health support community working to end the stigma around mental illness through running and connection. As well as St. Jude’s Childrens Hospital where children get the best care available and the parents don’t have to worry about payment.

Whether you’re a runner struggling with anxiety, stress, or relationships—or simply curious about how movement affects mental health—I have multiple episodes that offer grounded, professional insight you can trust.

Resources & Links:

Watch the full video interview of the newest episode of Running for Beginners on Patreon https://www.patreon.com/cw/Running4Beginners – featuring Vanessa Kline, and learn how to take your running to the next level!

The video interview was conducted using Riverside.fm a website/app for creators everywhere. Check them out here:  https://riverside.sjv.io/2aoeLM

I also have a listener discount code for Rone Super Charged Honey Packets at ronenutrition.com with code RUNWITHMIKE as well as Caffeine Bullet at Caffeinebullet.com for 20% off your cart purchase with code RUNNING4BEGGINERS, and UCAN Energy Gels, Bars and more & get 30% off when you use my code https://ucan.co/RUNNINGFORBEGINNERS at the respective check outs. [disclaimer, i do receive a commission from any sales; even on Riverside]

Any videos of my interviews will be posted on Patreon@Running4Beginners. Thanks for listening; I hope you can find value in the podcast. If you do enjoy, I hope you follow us on Apple Music, Amazon Music, Spotify or your favorite podcast service, give us a rating and some comments and of course hit the subscribe button.

The post What It’s REALLY Like to Run 135 Miles: Inside the Badwater 135 with Vanessa Kline first appeared on Running 4 Beginners.

Season 3 Episode 4 of the Running for Beginners podcast from the 22resolutionists, hosted by me Mike Fleming.

Episode Description:

What if therapy didn’t happen on a couch… but on a walk?

Many runners say their miles are where they solve problems, process emotions, and finally exhale from the stress of daily life. Movement has a way of loosening thoughts. Conversations feel easier. Silence feels safer. For some people, it’s the only time they can truly open up.

In this episode of Running for Beginners, Mike sits down with licensed therapist Sepideh Saremi, founder of Run Walk Talk, a counseling model that takes therapy outdoors and puts movement at the center of the healing process.

Sepideh explains why walking or running side-by-side with a therapist can reduce pressure, calm the nervous system, and help people talk about difficult topics more naturally than in a traditional face-to-face office setting. They explore the psychology behind bilateral movement, the emotional regulation benefits of being outside, and why many clients find they can go deeper when their bodies are in motion.

You’ll also learn:

For beginner runners especially, the mental changes that come with starting a movement routine can be just as powerful as the physical ones. Confidence grows. Stress drops. Perspective shifts. Sepideh helps us understand how to intentionally build on those benefits with professional guidance.

If you’ve ever finished a walk feeling clearer, lighter, or more emotionally steady, this conversation will help you understand why.

And if you’ve ever said, “Running is my therapy,” you might discover how therapy can meet you on the run.

Listen now to learn how movement can change not just your pace — but your process.

Links & Resources

•            Run Walk Talk Website: RunWalkTalk

• Run Walk Talk on Instagram: @runwalktalk

•            Running for Beginners Website: running-for-beginners

•            Follow us on Instagram: @Running4Beginners

• Connect with Sepideh: [email protected]

Learn more about Run Walk Talk: RunWalkTalk

Subscribe for more educational running conversations: If you’re a beginner or intermediate runner looking to improve your training, have fun, avoid injury, and stay consistent, make sure to subscribe and follow along each month.

Keywords

run walk talk therapy, walking therapy, therapy for runners, mental health and exercise, outdoor counseling, movement therapy, talk therapy alternative, therapist interview, running and mental health, beginner runner mindset, stress relief walking, fitness and anxiety, trauma informed movement, therapy outside the office, run walk talk certification

If You Enjoyed This Episode

Mike is also an Ambassador for Still I Run, a mental health support community working to end the stigma around mental illness through running and connection. As well as St. Jude’s children’s Hospital where children get the best care available and the parents don’t have to worry about payment.

Whether you’re a runner struggling with anxiety, stress, or relationships—or simply curious about how movement affects mental health—I have multiple episodes that offer grounded, professional insight you can trust.

Resources & Links:

Watch the full video interview of the newest episode of Running for Beginners on Patreon https://www.patreon.com/cw/Running4Beginners – featuring Sepideh Saremi, and learn how movement can help your mental health.

The video interview was conducted using Riverside.fm a website/app for creators everywhere. Check them out here:  https://riverside.sjv.io/2aoeLM

I also have a listener discount code for Rone Super Charged Honey Packets at ronenutrition.com with code RUNWITHMIKE as well as Caffeine Bullet at Caffeinebullet.com for 20% off your cart purchase with code RUNNING4BEGGINERS, and UCAN Energy Gels, Bars and more & get 30% off when you use my code https://ucan.co/RUNNINGFORBEGINNERS at the respective check outs. [disclaimer, i do receive a commission from any sales; even on Riverside]

Any videos of my interviews will be posted on Patreon@Running4Beginners. Thanks for listening; I hope you can find value in the podcast. If you do enjoy, I hope you follow us on Apple Music, Amazon Music, Spotify or your favorite podcast service, give us a rating and some comments and of course hit the subscribe button.

The post Run Walk Talk Therapy: How Moving Your Body Can Unlock Better Mental Health | Sepideh Saremi, LCSW, Therapist + Executive Advisor first appeared on Running 4 Beginners.

Season 3 Episode 3 of the Running for Beginners podcast from the 22resolutionists, hosted by me Mike Fleming.

Episode Description:

Episode: Exploring the World Through Running with Rogue Expeditions CEO Michael Mazzara

Overview

In this episode, we sit down with Michael Mazzara, CEO of Rogue Expeditions, a running‑focused travel company that blends trail running, cultural immersion, and global adventure. Whether you’re a new runner dreaming of your first destination trip or an intermediate runner ready to explore the world on foot, this conversation will expand your sense of what running can unlock.

Michael shares how Rogue Expeditions began, what makes their trips so transformative, and why running is such a powerful way to connect with landscapes, people, and yourself. We dive into the logistics, the mindset, the preparation, and the magic behind multi‑day running adventures in some of the world’s most stunning locations.

What You’ll Learn in This Episode

•            How Rogue Expeditions started and the philosophy behind running‑based travel

•            What makes destination running different from traditional vacations or race trips

•            How new and intermediate runners can confidently prepare for multi‑day trail adventures

•            The balance between challenge, culture, and community on each expedition

•            How travel can reignite motivation and reshape your running journey

•            The impact these trips have on local communities and why ethical travel matters

•            What a typical day looks like on a Rogue Expeditions trip

•            Upcoming destinations and experiences Michael is excited to share with runners

Guest: Michael Mazzara — CEO, Rogue Expeditions

Michael is the visionary behind Rogue Expeditions, a company that takes runners to breathtaking destinations around the world. From Morocco to Patagonia to the American Southwest, his team designs immersive experiences that combine trail running, cultural exploration, and community building. His mission: help runners discover the world — and themselves — through movement.

Episode Highlights

1. The Origin Story

Michael shares how a simple idea — exploring new places through running — evolved into a thriving travel company serving runners from all backgrounds.

2. Who These Trips Are For

You don’t need to be an elite athlete. Michael explains how beginners and intermediate runners can thrive on these adventures with the right mindset and preparation.

3. The Rogue Expeditions Experience

From morning trail runs to afternoons spent with local guides, artisans, and communities, Michael walks us through what makes these trips so unique.

4. Training & Preparation Tips

Michael offers practical advice for runners with busy schedules who want to prepare for a multi‑day running trip without overhauling their lives.

5. The Transformational Side of Travel

We explore how stepping into a new environment — physically and culturally — can shift your confidence, motivation, and relationship with running.

6. What’s Next for Rogue Expeditions

Michael gives us a peek into upcoming destinations and the future of running‑based travel.

Links & Resources

•            Rogue Expeditions Website: Roguexpeditions

•            Upcoming Trips & Destinations: New Trips

•            Running for Beginners Website: running-for-beginners

•            Follow us on Instagram: @Running4Beginners

•            Join our email list for updates & training tips: (Insert link)

Listen now and take the first step toward an adventure!

Learn more about Rogue Expeditions: roguexpeditions

Subscribe for more educational running conversations: If you’re a beginner or intermediate runner looking to improve your training, have fun, avoid injury, and stay consistent, make sure to subscribe and follow along each month.

Keywords

running travel, trail running trips, Rogue Expeditions, running adventures, destination running, beginner running tips, running for beginners podcast, running vacations, cultural running experiences, global running trips, running community, running motivation, travel for runners, multi‑day running trips, running inspiration, adventure travel for runners

If You Enjoyed This Episode

Mike is also an Ambassador for Still I Run, a mental health support community working to end the stigma around mental illness through running and connection. As well as St. Jude’s Childrens Hospital where children get the best care available and the parents don’t have to worry about payment.

Whether you’re a runner struggling with anxiety, stress, or relationships—or simply curious about how movement affects mental health—I have multiple episodes that offer grounded, professional insight you can trust.

Resources & Links:

Watch the full video interview of the newest episode of Running for Beginners on Patreon https://www.patreon.com/cw/Running4Beginners – featuring Michael Mazzara, and learn how to take your running to the Rogue Expedition level!

The video interview was conducted using Riverside.fm a website/app for creators everywhere. Check them out here:  https://riverside.sjv.io/2aoeLM

I also have a listener discount code for Rone Super Charged Honey Packets at ronenutrition.com with code RUNWITHMIKE as well as Caffeine Bullet at Caffeinebullet.com for 20% off your cart purchase with code RUNNING4BEGGINERS, and UCAN Energy Gels, Bars and more & get 30% off when you use my code https://ucan.co/RUNNINGFORBEGINNERS at the respective check outs. [disclaimer, i do receive a commission from any sales; even on Riverside]

Any videos of my interviews will be posted on Patreon@Running4Beginners. Thanks for listening; I hope you can find value in the podcast. If you do enjoy, I hope you follow us on Apple Music, Amazon Music, Spotify or your favorite podcast service, give us a rating and some comments and of course hit the subscribe button.

The post Running Expeditions While Travelling | Michael Mazzara of Rogue Expeditions first appeared on Running 4 Beginners.

Season 3 Episode 2 of the Running for Beginners podcast from the 22resolutionists, hosted by me Mike Fleming.

This episode serves as a Season 3 foundation for understanding running mechanics, injury prevention, and sustainable training.

Episode Description:

Can running really improve your mental health?

In this episode of Running for Beginners, we sit down with Sasha Wolff, founder and Executive Director of Still I Run, a global nonprofit dedicated to supporting mental health through running.

After battling depression and anxiety herself, Sasha discovered that running became more than just exercise—it became a tool for healing, stability, and connection. What started as a small Facebook group has grown into an international movement helping thousands of people use movement to support their mental well-being.

We dive into:
• How running can help with anxiety and depression
• Why running culture needs to move beyond performance
• The importance of inclusive, supportive run communities
• What “forward is still a pace” really means
• How to get started if you feel intimidated by running

Whether you’re a brand new runner, someone struggling with mental health, or just looking for a deeper reason to lace up your shoes—this episode will remind you that you’re not alone.

Listen now and take the first step toward better mental health—one mile at a time.

Learn more about Still I Run: http://www.stillirun.org

Subscribe for more educational running conversations: If you’re a beginner or intermediate runner looking to improve your training, avoid injury, and stay consistent, make sure to subscribe and follow along each month.

Keywords

running mechanics, running injuries, injury prevention for runners, how to improve running form, running coach advice, running biomechanics, beginner runner injuries, how to run without pain, running longevity, strength training for runners, common running injuries, recreational runners, distance running tips, running podcast, Running for Beginners, Mental Health Matters, StillIRun, Sasha Wolff

If You Enjoyed This Episode

Mike is also an Ambassador for Still I Run, a mental health support community working to end the stigma around mental illness through running and connection.

Whether you’re a runner struggling with anxiety, stress, or relationships—or simply curious about how movement affects mental health—I have multiple episodes that offer grounded, professional insight you can trust.

Resources & Links:

Watch the full video interview of the newest episode of Running for Beginners on Patreon https://www.patreon.com/cw/Running4Beginners – featuring Sasha Wolff, and learn that we all are running for our mental health and that forward is a pace!

The video interview was conducted using Riverside.fm a website/app for creators everywhere. Check them out here:  https://riverside.sjv.io/2aoeLM

I also have a listener discount code for Rone Super Charged Honey Packets at ronenutrition.com as well as Caffeine Bullet at Caffeinebullet.com for 20% off your cart purchase. Just use the code RUNWITHMIKE or RUNNING4BEGINNERS at the respective check outs. [disclaimer, i do receive a commission from any sales; even on Riverside]

Any videos of my interviews will be posted on Patreon@Running4Beginners. Thanks for listening; I hope you can find value in the podcast. If you do enjoy, I hope you follow us on Apple Music, Amazon Music, Spotify or your favorite podcast service, give us a rating and some comments and of course hit the subscribe button.

The post Running for Mental Health | Still I Run.org founder Sasha Wolff first appeared on Running 4 Beginners.

Season 3 Episode 1 of the Running for Beginners podcast from the 22resolutionists, hosted by me Mike Fleming.

This episode serves as a Season 3 foundation for understanding running mechanics, injury prevention, and sustainable training.

Episode Description:

Are running injuries really caused by “bad form”?
In this in-depth conversation, UK-based running coach Myles Rawson of Find Your Stride Coaching breaks down what actually matters when it comes to running mechanics, injury prevention, and long-term sustainability for everyday runners.

With over 220,000 followers on Instagram, Myles is known for explaining complex topics like movement, load management, and mechanics in a way that’s practical—not overwhelming. In this episode, we move beyond quick tips and explore how runners can better understand their bodies and apply smarter training in the real world.

Whether you’re a beginner runner, a second or third-year runner, or someone who feels stuck in the injury cycle, this episode will help you run smarter—not harder.

Follow Myles Rawson:
Instagram: @findyourstridecoaching

Subscribe for more educational running conversations: If you’re a beginner or intermediate runner looking to improve your training, avoid injury, and stay consistent, make sure to subscribe and follow along each month.

Keywords

running mechanics, running injuries, injury prevention for runners, how to improve running form, running coach advice, running biomechanics, beginner runner injuries, how to run without pain, running longevity, strength training for runners, common running injuries, recreational runners, distance running tips, running podcast, find your stride coaching, Myles Rawson

If You Enjoyed This Episode

Mike is also an Ambassador for Still I Run, a mental health support community working to end the stigma around mental illness through running and connection.

Whether you’re a runner struggling with anxiety, stress, or relationships—or simply curious about how movement affects mental health—I have multiple episodes that offer grounded, professional insight you can trust.

Resources & Links:

Watch the full video interview of the newest episode of Running for Beginners on Patreon – featuring Coach Myles Rawson, and discover how you can fix your stride!

The video interview was conducted using Riverside.fm a website/app for creators everywhere. Check them out here:  https://riverside.sjv.io/2aoeLM

I also have a listener discount code for Rone Super Charged Honey Packets at ronenutrition.com as well as Caffeine Bullet at Caffeinebullet.com for 20% off your cart purchase. Just use the code RUNWITHMIKE or RUNNING4BEGINNERS at the respective check outs. [disclaimer, i do receive a commission from any sales; even on Riverside]

Any videos of my interviews will be posted on Patreon@Running4Beginners. Thanks for listening; I hope you can find value in the podcast. If you do enjoy, I hope you follow us on Apple Music, Amazon Music, Spotify or your favorite podcast service, give us a rating and some comments and of course hit the subscribe button.

The post Running Mechanics Explained | Find Your Stride Coach Myles Rawson first appeared on Running 4 Beginners.

Season 2 Episode 12 of the Running for Beginners podcast from the 22resolutionists, hosted by me Mike Fleming.

Episode Description

Ready to take your running beyond the marathon and into the world of trail ultras?

In this episode of the Running for Beginners Podcast, I sit down with Laura Saponar, ultra running coach and founder of OwnYourEndurance.com, to break down what it really takes to train for and complete trail ultramarathons—from your first 50K all the way up to 100-mile races.

Laura brings a powerful combination of real-world experience and professional coaching expertise, with a resume that includes the Boston Marathon, multiple NYC and Marine Corps Marathons, 50Ks, 50-milers, 100Ks, and 100-mile races like Javelina and Oregon Cascades. She’s also a UESCA Certified Ultra Running Coach, Precision Nutrition Level 1 Coach, and TrainingPeaks Level 1 certified coach, giving her a well-rounded approach to endurance performance.

In this conversation, we cover:

Whether you’re a beginner runner curious about going longer, or you’re already training for your first ultra, this episode will give you practical, real-world advice you can apply immediately.

Connect with Laura

Website: https://www.OwnYourEndurance.com

Website: www.theeverydayultra.com

IG @ownyourendurance

Facebook: OwnYourEndurance

Listen / Follow the Podcast

If you’re a beginner or intermediate runner looking to improve your training, avoid injury, and stay consistent, make sure to subscribe and follow along each week.

Keywords

trail ultra running, ultra marathon training, how to train for an ultra marathon, ultra marathon nutrition, 50k training plan, 100 mile race training, beginner ultra runner tips, trail running coaching, endurance coaching, running podcast, running for beginners, long distance running tips

If You Enjoyed This Episode

Mike is also an Ambassador for Still I Run, a mental health support community working to end the stigma around mental illness through running and connection.

Whether you’re a runner struggling with anxiety, stress, or relationships—or simply curious about how movement affects mental health—I have multiple episodes that offer grounded, professional insight you can trust.

Resources & Links:

Listen to the full episode of Running for Beginners on Patreon – featuring Coach Laura Saponar, and discover how running an Ultra might be the best thing for you!.

The video interview was conducted using Riverside.fm a website/app for creators everywhere. Check them out here:  https://riverside.sjv.io/2aoeLM

I also have a listener discount code for Rone Super Charged Honey Packets at ronenutrition.com as well as Caffeine Bullet at Caffeinebullet.com for 20% off your cart purchase. Just use the code RUNWITHMIKE or RUNNING4BEGINNERS at the respective check outs. [disclaimer, i do receive a commission from any sales; even on Riverside]

Any videos of my interviews will be posted on Patreon@Running4Beginners. Thanks for listening; I hope you can find value in the podcast. If you do enjoy, I hope you follow us on Apple Music, Amazon Music, Spotify or your favorite podcast service, give us a rating and some comments and of course hit the subscribe button.

The post How to Train for Your First Ultra Marathon | Trail Running, Coaching & Nutrition Tips first appeared on Running 4 Beginners.