Hey Reader,

Before we get to the giveaway, I want to answer a question I received last week.

❓ QUESTION OF THE WEEK

How to differentiate between pain that is due to the body getting used to running, and that is because of wrong form, or incorrect way of running (shin splints, knees, foot...)

Great question — and one almost every new runner asks at some point.

The simplest way to think about it is this:

• There’s “normal beginner discomfort”… and then there’s pain that’s your body trying to get your attention.
• The “normal” stuff (expected when you’re just getting started)

These sensations are usually light, show up in both legs, and ease up once you warm into the run or after a day or two of rest:

• General muscle soreness
• Heavy or stiff legs at the start
• Mild calf or quad tightness
• That “I used muscles I haven’t used in a while” feeling

This is your body adapting — totally normal.

The “not normal” stuff (this is where you pay attention)

Pain that’s sharper, unilateral, or gets worse as you keep running is worth taking seriously:

• Sharp or stabbing pain
• Pain that alters your form
• Pain that builds the longer you run
• Pain that doesn’t ease with rest or light movement
• Pain that lingers for more than a few days

These can be early signs of shin splints, knee irritation, or foot issues.

The simple rule I give beginners

1. If it improves as you warm up, it’s usually okay to continue.
2. If it gets worse as you run, stop and switch to walking.

What about running form?

A lot of beginners worry they’re hurting themselves because of “bad form.” The reassuring truth is:

Your form naturally improves as you run more.

You don’t need to look like a seasoned runner on day one, and you don’t need to force anything.

As your body adapts, a few things fall into place on their own:

• Your cadence increases
• Your posture improves as your core and hips get stronger
• Your stride becomes shorter and smoother
• You stop overstriding because you’re running slower and more relaxed

If you want more detail, these N2R resources break form down in a simple, beginner-friendly way:

• Running Form Basics: https://www.nonetorun.com/blog/running-form​
• How to Improve Your Running Form: https://www.nonetorun.com/blog/how-to-improve-your-running-form​

What to do if the pain feels “off”:

• Take 2–3 days of rest or light walking
• Repeat a week in your plan — avoid pushing ahead
• Add some gentle strength and mobility work to support your calves, quads, glutes, and hips

Your full menu of strength and mobility routines is here:
​https://www.nonetorun.com/strength-and-mobility-workout-menu​

And if it feels like shin splints specifically, this routine was designed for that:

​https://www.nonetorun.com/blog/shin-splints-strength-and-mobility​

If the pain doesn’t improve after a few days, it’s a good idea to check in with a physio.

The big picture

Most beginner pain doesn’t come from running “wrong.”

It comes from going too fast or doing a little too much too soon.

Stick with slow running, use your run/walk intervals, and let your body adapt gradually. Your form and strength will build naturally with consistency.

THIS WEEK'S GIVEAWAY

This week, we're giving away 2 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!

Good luck, and remember to ask your running questions if you have any:

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

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