Join 35,000+ passionate runners who receive exclusive tips, beginner-friendly training plans, and unwavering support to help you achieve your running goalsβno matter where you're starting from.
She failed Week 1 four times
|
Hey Reader, A belated Happy Mother's Day to all of the moms out there! π New on the blogThe First Month of Running is the Hardest. Here's How to Survive It.The first 30 days of running can be rough β sore muscles, achy joints, a hunger you can't explain, and a serious need for naps. It's normal. Your body is adjusting. Lisa Jhung put together 8 practical strategies to get you through the hardest stretch, from managing DOMS to why varying your routes matters more than you'd think.
She gave up. Then came back a year later.Stacy is 43. A year before she became a runner, she was a smoker, a type 2 diabetic, and β in her own words β "extremely unhealthy." She'd see people out running and want what they had. So she downloaded None to Run. Day 1 went badly. "I couldn't even run for 15 seconds. I was heavy, awkward, and my lungs were about to explode." She restarted Week 1. Then again. Then twice more. After the fourth try, she gave up. Here's the part of the story most people don't tell you: she didn't try again the next week. Or the next month. A full year went by. Then something shifted. She decided she needed to prove to herself that she could do hard things. So she opened the app again and ran Day 1. Then Day 2. Then Week 2. And somewhere in there, she realized something surprising β she actually enjoyed it. Today, Stacy runs a 5K almost every day. She's using our Half Marathon plan to train for her first half in October. And one more thing worth mentioning: She quit smoking one month into her running journey. Coach Mark's note: If you've started and stopped before β once, twice, four times β Stacy's story is the one to hold onto. The restarts weren't the failure. They were the data. The win was deciding, a year later, that she could do hard things. Progress slower than you think you need to. Be kind to yourself. The program will be here when you're ready. Beginner-Friendly Club Kicked Off!Last Wednesday, 8 runners joined me at High Park for our first session. We ran through the N2R βwarm-up, tackled Week 1 of the beginner plan, and had a great time. Next run: Wednesday, May 13th. If you're in the Toronto area, come join us β all paces welcome, no experience needed.
Tool of the WeekEver finish a run gasping and wonder, "Am I doing this wrong?" The Rate of Perceived Effort (RPE) scale is the fix. It's a 1β10 way to gauge how hard a run feels β accounting for heat, sleep, stress, and everything pace can't see. The one rule that matters: keep your running intervals at an RPE of 5 or lower. If they're creeping to 7 or 8, slow down. You're not failing β you're getting the dose right. Save the graphic below and pull it up before your next run. That's it for this week! Progress slower than you think you need to. Be kind to yourself. Cheers, Coach Mark P.S. Remember, you can get 20% off clothing and socks, and 10% off nutrition, hats, and clearance running shoes from Running Warehouse. Use code NONETORUN at checkout.
βNONE TO RUNβ |
βCoach Mark Kennedy | NONE TO RUN
Join 35,000+ passionate runners who receive exclusive tips, beginner-friendly training plans, and unwavering support to help you achieve your running goalsβno matter where you're starting from.
Hey Reader, Beginners ask me all the time what to eat before a run, and whether carbs are even allowed. So I got a nutritionist to answer it properly! Our new post is written by Juliet O'Sullivan, a certified nutritionist and the founder of Life & Fork Nutrition. Her short version: Carbs are your friend; a small snack like toast with honey or a banana 30 to 60 minutes beforehand is usually all you need, and you can skip gels and sports drinks until your runs pass an hour. It's a practical...
Hey Reader, "How slow should I run?" Going slow is the skill. The honest answer: don't chase a pace on your watch or decide that you need to be totally gassed for a workout to count. Run by effort. Pace doesn't know you slept poorly or that it's 100 degrees and humid out. Most new runners go too fast β slow down more than you think you need to. Easiest check β the talk test: if you can hold a conversation, you're in the right zone. Only getting a few words out? Back off to a walk. Walking...
Hey Reader, Tips, inspiration, more on our research study....lots to talk about this week! Let's dive in. I Started Running at 82. I'd Never Run Before. Marian Leicester started running at 82! She tried Couch to 5K first and found it too aggressive. Then she found None to Run, completed all 12 weeks without repeating a single week, and never got injured. She kept the whole thing a secret for weeks and ran early mornings so nobody would see her. Her story is one of the most inspiring...