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Summary
On episode 237 of 40+ Fitness, Coach Allan sits down with Denny Krehe, host of the podcast Diz Runs, who has interviewed over 200 runners of every level and background about the sport.
Denny covers the physical, social, and mental benefits of running, why a good pair of shoes matters more than any other gear purchase, and how the free Couch to 5K program takes a total beginner from walking to finishing a first race.
The conversation also gets into race-day etiquette: pacing yourself at the start, lining up according to your expected pace, and remembering that the race itself is meant to be the fun payoff after the hard work of training.
Links
- https://dizruns.com
Key Takeaways
- Running has measurable physical benefits beyond weight loss. Denny points to studies showing lifelong runners in their 70s and 80s have bone density scans that look decades younger, with little sign of osteoporosis from what many assume is joint-damaging pounding.
- The social benefits can rival the physical ones. Training groups create recurring, low-pressure time with the same people week after week, which Denny says has produced most of his closest adult friendships, built simply from showing up to run together.
- Running by yourself has real mental value. Beyond stress relief, Denny notes that going without a phone or podcast occasionally gives you space to think that is hard to find anywhere else in daily life.
- A properly fitted pair of shoes is the one purchase worth making. Denny recommends a specialty running store where staff can watch your gait on a treadmill and match you to a shoe, since a poor fit raises the risk of plantar fasciitis, shin splints, stress fractures, and runner’s knee.
- You do not need expensive gear to start. Beyond shoes, Denny says beginners do not need a fuel belt, a running watch, or specialty clothing. Those are useful later, not requirements for getting off the couch.
- Couch to 5K is Denny’s go-to recommendation for beginners. The free app alternates short run and walk intervals over roughly four to six weeks, deliberately progressing slowly so new runners do not get so sore they cannot train the next day.
- Race-day etiquette matters more than new runners expect. Denny advises against sprinting out too fast at the start and against crowding the front of the pack, since most races use chip timing so your official time does not start until you cross the starting line.
- The goal on race day is to have fun, not to compare yourself to others. Denny reminds listeners that the training is the hard part and the race is the celebration, and that the running community is generally happy to answer questions from newcomers before and after a race.
“We’re not racing other people. We’re racing ourselves.”
Denny Krehe
Another Episode You May Enjoy
Episode 248 – Running injury free using the run walk run method with Jeff Galloway