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.

Strength training is critical for runners to prevent injuries and improve performance, not just a supplemental activity. My approach to strength training transformed me from an injury-prone runner to completing multiple 100 and 200-mile races and running daily half-marathons for over 150 consecutive days.

• Running is a single-leg sport, so focus on single-leg exercises like lunges, step-ups, and Bulgarian split squats
• Aim for lower reps (6-8) with higher weight to train fast-twitch muscle fibers rather than building muscle size
• Schedule strength training on your hard running days (track workouts or long runs) to consolidate stress and recovery
• Complete 16-20 sets total (3-4 sets of 5 exercises) with a mix of compound and single-leg movements
• Always do a proper 10-minute warm-up including 100 bodyweight lunges before every strength session
• Consistent strength training pays dividends in injury prevention and running longevity

DM me to get the warm-up routine I use, and please share what topics you'd like covered in future episodes.

Pierce Showe shares his experience running a half marathon every day on a treadmill for 66 consecutive days while attempting to break the Guinness World Record of 125 days. He reveals three crucial lessons about habit formation that have transformed his approach to consistency and performance.

• Make habit execution as easy as possible through checklists, preparation, and optimizing your environment
• Harness the unmatched power of accountability by telling others about your goals and commitments
• Focus on progress over months rather than day-to-day changes for better motivation and perspective
• Pierce has improved from an 8:40 pace to 7:15-7:30 pace over two months while feeling better than when he started
• The current record is 125 consecutive days of half marathons, and Pierre aims for over 150 days
• Proper nutrition, recovery, and sleep are essential components of Pierce's success strategy

Implement these strategies in your own life: make your habits easier to follow, find accountability partners, and measure progress over longer time periods rather than daily.