Whether you’re just starting as a new runner or you’re coming back to the sport after some time off, you might need help getting into the swing of things. It can be intimidating to start running, and if you go about it without a set plan, you might be discouraged when you find yourself out of breath after just a few minutes. With None to Run, you can find motivation through an online community of new runners and the program app that will take newbies from running zero minutes to 25 minutes nonstop.
The first key feature of the None to Run plan is that it focuses on time run, not a specific distance or certain paces. This takes away some stress right away, so runners don’t have to worry about how far they get on any given day. If you’re feeling good one day, you can go a bit quicker than usual. If it’s a bad day and you feel a bit sluggish, you don’t have to push yourself to meet any pace. Focusing solely on time when you’re just getting started as a runner can make running much more enjoyable.
None to Run was founded by Mark Kennedy, a certified running coach and kinesiologist, so he knows how a training schedule should progress. Sometimes new runners do too much too soon, which results in injuries. The None to Run plan isn’t rushed, which helps to decrease that injury risk for users of the app.
Zero to 25
The app has spoken audio cues that tell you when to run and when to walk, so you don’t have to constantly check your watch or phone. Week 1 starts with five minutes of brisk walking followed by alternating between 30 seconds of slow running and two minutes of walking for a total of 20 minutes.
The plan is just 12 weeks long, and by the end, you’ll be able to run without stopping for 25 minutes (which is the final workout on the plan—25 minutes of nonstop running).
Strength and mobility
In addition to the running workouts, the None to Run app has strength and mobility exercises to keep you from getting injured as you progress through the plan. There are even video demos to go along with the exercises so you can see the correct form for each move.
This added strength-training feature promotes a great habit to develop for running. If you do regular strength training as a runner, you will give yourself a much better chance of staying injury-free down the road.
The first few weeks of running are the hardest. You’ll be tired and it’ll be hard, but in the end, it’s worth it. Using an easy-to-follow plan that helps you slowly progress like None to Run is a great way to keep you motivated to stick with the sport. If you keep at it, soon enough, you’ll be racing your first 5K.