Beginner
Starter guides for new endurance athletes — first runs, first races, first kit.
5 articles · sorted by most recent
Should You Build a Walking Base Before You Start Running? What the Novice Injury Data Says
No trial proves a walk-only base prevents injury. What works: starting under 3km a week instead of 6km cut 4-week injury risk from 26.8% to 10.5%.
The Run-Walk-Run Method: What the Marburg Marathon Study Actually Found About Galloway's Ratios
The Marburg marathon study found run-walk finishers matched continuous runners within about 7 minutes, with far less muscle soreness, but the same cardiac stress.
How Many Days a Week Should You Run as a Beginner? The 3-Day Frequency Research and When More Backfires
In 1,696 novice runners, weekly frequency barely predicted injury. A separate trial found running fewer than 2 days a week raised injury risk 2.4x. Three days is the evidence-backed start.
Why Most Running Injuries Happen in Your First 8 Weeks: The Novice Runner Injury Curve and How to Pace the Ramp
New runners get hurt about twice as often as experienced ones per hour on the road. 40% were injured within 8 weeks in one trial, and the fix is a slower ramp, not more willpower.
Your First Sprint Triathlon: A 12-Week Training Plan From a Single-Sport Base
Build swim, bike, and run in 12 weeks without blowing up. First-timers finish in 1:45–2:00. Here's the science-backed block that gets you there safely from a runner, cyclist, or gym base.