I Want to Run
Beginner Guides
You don't need to figure it all out alone. These trusted resources are a great place to start. They are curated with Dave's spirit of encouragement, consistency, and showing up.
A note from Beeksma Smiles
We link to reputable coaches, publications, and communities so you can find guidance that fits your goals and budget. Most are free.
This site offers general information, not medical advice. Talk to your doctor before starting a new exercise program.
Start Running
Couch to 5K (C25K)
The classic run-walk program that turns non-runners into 5K finishers in nine weeks.
Cool RunningBeginner 5K Training Plan
A simple, time-tested plan with easy-to-follow weekly mileage and rest days.
Hal HigdonHow to Start Running
Form, pacing, and mindset tips for your first steps off the couch.
Runner's WorldTrain Smart
The 80/20 Rule of Running
Why most of your miles should feel easy, and how that makes you faster.
Fleet FeetRunning Form Basics
New York Road Runners' guide to posture, stride, and efficient movement.
NYRRStrength Running Injury Prevention
Free routines and articles to help new runners stay healthy.
Strength RunningWarm Up, Cool Down & Health
Gear & Weather
How to Choose Running Shoes
A beginner-friendly breakdown of fit, feel, and when to replace shoes.
Fleet FeetWhat to Wear Running
Dress-like-it's-warmer advice and layering tips for every season.
Runner's WorldRunning Safety Tips
Guidelines for running in the dark, near traffic, and on unfamiliar routes.
RRCABeeksma Smiles Reminders
In the spirit of Dave Beeksma's encouragement, consistency, and showing up.
“Every runner has a mile worth running.”
“You don't have to be fast. You just have to start.”
“Win the day, one mile at a time.”
Know a resource we should share?
Whether it's a local running club, a helpful article, or a coach who embodies Dave's welcoming spirit, send it our way.
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