I wanted to share a quick story—one that I think will resonate with a lot of you.
After our last running email went out, a member replied (and gave me the green light to share this) saying:
“I’ve lost 30 pounds since last July and feel stronger than ever—but I’ve hit a plateau. I train at Foundry 3-4x/week, play racquet sports 2-3x/week, eat clean, don’t drink… but maybe the key now is running. That said, your running workouts look like a lot for someone who doesn’t run. Is there a beginner version?”
Let me just say—YES. And if you’ve ever looked at a running workout and thought, “This looks intimidating,” you’re definitely not alone.
The truth is, most people go about running the wrong way: they lace up, jog a slow mile, feel miserable, and never want to do it again.
Instead, here’s a better, beginner-friendly way to ease into it:
Start with intervals.
Cut the running distances in half (e.g., 200s instead of 400s).
Walk during the rest periods—don’t stop moving, just recover.
Time each effort so you can track progress and build confidence.
Most importantly: let your body adapt, especially if you’re coming off injury.
Running can be a powerful tool for breaking plateaus, boosting endurance, and improving body composition—but only if it’s approached with a smart, sustainable plan.
That mindset shift—meeting yourself where you're at—came up again today after a member told me:
“That SWEAT workout was the hardest thing I’ve done since I joined.”
I reminded him:
“There weren’t any time parameters. The job was just to finish. You could’ve dragged it out another 10 minutes and thought it wasn’t so bad. But you didn’t. You challenged yourself and pushed harder than ever.”
Sometimes we underestimate ourselves… or we only measure success by how fast or far we went.
But effort? Effort always counts.
If you’re curious about pushing yourself but don't know where to start, reply to this email and I'll help :)
Let’s take the intimidation out of running or metcons in general—and make it accessible to anyone ready to try.
See you out there,
Kris
