You've tried running before. It sucked.

You went out too fast, your knees hurt for a week, and you remembered why you stick to the barbell.

Or maybe you made it a few weeks before your shins started screaming. Or you just felt like shit every run, hated it, and eventually stopped showing up.

Here's what happened: You ran like you lift. Hard. Max effort. Every time.

That can work for something like squats. It doesn't work for running, especially not at the start.

Running requires a base. It requires time to let your body adapt to the demands of running. Most lifters skip that part because it feels too easy, too slow, too boring. Then they get hurt, burn out, or quit. Usually all three.

The Running Foundation fixes this.

It's a 4-12 week program that builds your aerobic base the right way, slow enough that your joints can adapt, structured enough that you don't have to think, and progressive enough that you'll see clear, measurable results.

You start with a simple 30-minute test. Based on your result, you enter at Level 1, 2, or 3. Each level is 4 weeks. You progress when you're ready.

If that means walking more than running at first, fine. Your ego will hate it. Do it anyway.

By the end, you'll be running 30 minutes continuously, 3 days a week, at an easy pace - without your knees aching, without dreading every session, and without losing your strength.