What if the real reason you keep getting hurt isn’t laziness or bad form, but one single run where you went just a little too far?

Most people don’t quit running because they’re lazy. They quit because they get hurt doing too much too soon. In this episode, I break down why that happens, why feeling good can actually be the most dangerous moment in training, and how small, boring choices are what keep runners healthy long term. I walk through a smarter way to start running again, how to build fitness without stressing joints and tendons, and how to think about running as something that fits into life instead of fighting it. If you want to stop starting over, stay injury free, and make running something you can do for years, this episode lays the foundation.

1. The run that causes injury is rarely the first one. It’s usually the run where you feel good, push too far, and don’t realize the damage until days later.
2. Walking before running isn’t a setback. It’s the safest way to rebuild tendons, joints, and habits so you can stay consistent without breaking down.
3. Consistency beats intensity every time. Running a few days a week for months is far more powerful than pushing hard for a few weeks and quitting.

• [00:19] What You'll Learn
• [01:06] Why Walking Comes First
• [02:47] The 3-Day Plan
• [03:28] Week 1
• [04:20] Week 2
• [04:33] Week 3
• [04:46] Week 4
• [05:06] Week 5
• [05:38] Use This to Start Running
• [06:29] Why Running Is Different
• [08:01] Build the Body | The Three Must Do Exercises for Runners
• [09:35] The Mindset Reset
• [11:26] Use This to Do Long Runs the Right Way

• 📈 Get your free run farther and faster training plan here https://dlakecreates.com/basefree
• 🎧 Listen, read and learn more here https://dlakecreates.com/startrunning
• How to Run a sub 30 min 5k - https://dlakecreates.com/5ksub30
• You’re Wasting Money on the Wrong Running Gear ****https://dlakecreates.com/gear
• The #1 Mistake New Runners Make With Knee Pain https://dlakecreates.com/runnersknee
• Instagram – https://instagram.com/dlakecreates
• Strava – https://www.strava.com/athletes/120507

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