Hey Reader,

I hope this email finds you well!

I am recovering from shoulder surgery and started running again (very conservatively!) about a month ago. While I still need to have the plate removed in a few weeks, I’m optimistic that staying active will help me fully recover in 2-3 months.

10 Reasons Why Run-Walk Intervals Are Perfect for Beginner Runners

Curious about why the run-walk approach works so well, especially for beginners?

In this blog post, we break down 10 reasons why alternating running with walking helps you recover faster, prevent injuries, and even improve your overall performance. Whether you're just starting out or looking for a way to run smarter, these tips will help you enjoy your runs and build endurance at your own pace.

From the N2R Community

Finally did the dumb thing!! There were intervals of walking and intervals of coughing and intervals of doubting but I DID IT. Read Article

This week my Garmin run coach Greg really made it fun. 2 minutes walking + 1 minute run x 8 followed by 5 minutes cooldown walk/light jog. I was excited and it went well as I managed to remind myself to go slow 😅 Going slow seems to be the theme this week as I try to come to terms with not everything has to happen all at once. I’m not particul... Read Article

My 200th Run!!! 🥳🏃‍♀️🎉 Also, today is my 18th wedding anniversary!! 💞💞💞 Read Article

I made it home from the hospital late Tuesday afternoon, after having open heart surgery the Tuesday before. I'm not supposed to spend activity time outside in anything over 75F and humid or below 40F and windy, initially, because it strains the heart, which is working today graft a new part. I now believe it because walking to my neighbor's hou... Read Article

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Create Your Own Run/Walk Intervals in the N2R App

We've been asking our app users about their running goals after completing the None to Run beginner plan. While some of you are excited to tackle a 5K, 10K, or even a half marathon, most simply want to enjoy your newfound fitness and run to stay healthy. Many of you have shared that you’d like to keep using the run/walk strategy, which is a fantastic approach!

Did you know you can create custom run/walk interval workouts in the N2R app?

Here’s how:

1. Go to the "Today" tab.
2. Scroll down to the "Just Run" section and tap "Run."
3. Select the "Run/Walk Intervals" option.
4. Tap "Customize Run."
5. Create the workout of your choice and tap "Close."
6. Tap "Start Run" at the bottom to get going!

We'll also allow users to save multiple custom workouts in the future. Stay tuned for more updates!

*30-day free trial offer is only valid on annual subscriptions

Have a great day!

Coach Mark

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​NONE TO RUN​
Mark Kennedy, Founder of None to Run
​mark@nonetorun.com​

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