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HeyReader, Welcome to Week 5 Runners! What you can expect in week 5 (if you're using the None to Run plan):Week 5 will move to a 1-minute recovery walk between runs. This means you will get 10 runs within your total run time. Focus on keeping your speed slow and steady as you ramp up to more time running. Link to beginner running plan Recommended Reading:Last Week's EmailWeek 4 email in case you missed it Document Your JourneyEvery time you track a run, you're building proof that you show up. And when you share it and tag us @nonetorun, you're showing someone else scrolling at 6 am that starting slow is okay. That real runners come in all shapes and paces. Your story matters more than you think. 📸 Snap a photo. Share your wins (and hard days). Tag @nonetorun so we can cheer you on. Find us here: Instagram • TikTok • Facebook Group • YouTube • Reddit • Community ❓ QUESTION OF THE WEEKQUESTION: I HATE the glute bridge with march. I do ok with the glute bridge part, but struggle adding in the march part. (Not a question, I know. Haha!) Is there an exercise to build up my strength to get better at supporting myself on one leg during the march? COACH MARK: The glute bridge with march is a challenging exercise! Developing glute strength is crucial for runners. So, just focus on getting more comfortable with a glute bridge with both feet on the ground. As you become stronger, experiment with lifting one foot off the ground for 2-3 seconds. Then switch and lift the foot off the ground for 2-3 seconds. Again, as you become stronger, gradually increase the reps. Keep at it! THIS WEEK'S GIVEAWAYThis week, we're giving away one of our new None to Run performance running shirts! Simply answer the anonymous question below (you'll then be directed to a page asking for your email address) to enter!
Tip from Coach Mark:Get your gear ready the night before- this can help with your mindset when you see your clothes all ready to go! Enjoy Week 5! Coach Mark “You don’t become what you want, you become what you believe.” - Oprah Winfrey Cheers, 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. NONE TO RUN |
Coach 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 goals—no 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 — slow down more than you think you need to. Easiest check — 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, A belated Happy Mother's Day to all of the moms out there! 📖 New on the blog The First Month of Running is the Hardest. Here's How to Survive It. The first 30 days of running can be rough — 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. Read the...