186: How to Start Running From Zero (Beginner Runner's Plan) | Jeff Cunningham
The Nick Bare PodcastShow Notes
In this episode, I sit down with my running coach and host of the Consistently Good Podcast, Jeff Cunningham, to simplify running for beginners. We break down how to build an aerobic base, run easy without obsessing over Zone 2, introduce fartlek and speed workouts, warm up properly, combine running with strength training, and fuel for performance.
The goal is simple: stop overcomplicating the process, start where you are, and build through consistency.
CHAPTERS: 00:00 Intro 01:23 This is not for the top 1% 04:59 "I know I'm not fast enough to be coached" 06:03 Identity and habits for new runners 08:20 Why Jeff starts every new runner with fartleks instead of track work 09:28 Speed play explained simply for beginners 15:43 Sprint/die vs. speed up/slow down 20:07 Zone 2 running 25:29 The gray zone that kills your running progress 28:44 RED-S explained 34:00 How speed work makes you faster 44:39 Why static stretching before a run is a mistake 57:04 Running to lose weight 01:10:33 How to avoid injury as a new runner 01:17:36 The patience principle
ORDER MY BOOK HERE: https://www.amazon.com/Go-One-More-Intentional-Life-Changing/dp/1637746210
FOLLOW:
The Consistently Good Podcast:https://www.youtube.com/channel/UCdvAh1V7frci0Rfv0dfm9-g
Become a BPN member FOR FREE - Unlock 25% off FOR LIFE https://www.bareperformancenutrition.com/collections/performance-nutrition
Bat City Track Club is an emerging national class and regionally elite team with a primary focus on distances 5,000m to the marathon. https://www.batcitytc.com/
FOLLOW: IG: instagram.com/nickbarefitness/ YT: youtube.com/@nickbarefitness
JEFF CUNNINGHAM: IG: @jdcunningham97 BAT CITY: @batcitytrackclub
This podcast is for informational purposes only and should not be considered legal [health or profession] advice. Bare Performance Nutrition (BPN) is not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. This podcast is not intended to replace professional medical advice.
This podcast may not be republished without the written consent of Bare Performance Nutrition (BPN)
MB01A9GV3QTHSTE
More from The Nick Bare Podcast
I’m no longer the CEO of BPN.
The way I work in my 30s looks different because of what I did in my 20s.
Nick Saban’s “Importance of Nothing” speech got me thinking about entitlement—what we believe we’re owed and how that mindset shapes the way we work, respond, and live.
Stef joins me again to talk about marriage, faith, family, community, and the season we’re currently walking through.
Over the last 90 days, I lost about 10 pounds and got leaner without crash dieting, starving myself, avoiding social situations, or sacrificing my training and recovery. I did it by locking in - not through extreme restriction, but by narrowing my focus, reducing unnecessary decisions, and giving the process enough time to work.