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Week 6: Keep going — you're closer than you think
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Hey Reader, You are ⅔ of the way through the challenge - give yourself a big high five! In case you missed it
This Week's Recommended Reading:It's Not Getting Easier....Help! If you're weeks into your running journey and it still feels brutally hard, this one's for you. Tip from Coach Mark:Never judge a run by the first five minutes. As your body and mind warm up, you’ll typically find your groove. Enjoy Week 6! Coach Mark “True freedom is impossible without a mind made free by discipline.” ― Mortimer J. Adler ❓ QUESTION OF THE WEEKQUESTION: Side stitches! Why do they happen, and how do I prevent/treat them? Thanks! COACH MARK: That sharp, stabbing pain just below your ribs mid-run is incredibly common. Research shows 70% of runners experience one in any given year, so you're in very good company. Why do they happen? Your diaphragm — the large muscle that controls your breathing — can fatigue and cramp just like any other muscle, especially when you're running at a pace that pushes your breathing harder than it's used to. A full stomach, sugary drinks before a run, or shallow breathing can all make things worse. How to prevent them: Wait at least 1.5–2 hours after eating before heading out, avoid sugary drinks pre-run, and warm up with a few minutes of brisk walking. Focus on slow, deep belly breaths while you run rather than short, shallow ones. What to do when one strikes: Slow down or take a walk break. Press your fingers into the painful spot and exhale slowly through pursed lips — like blowing out birthday candles. Raising both arms overhead for a big stretch can also help release the tension quickly. The good news? Side stitches become much less common as your fitness improves. Hang in there! THIS WEEK'S GIVEAWAYThis week, we're giving away a $50 USD gift card from Running Warehouse. Simply answer the anonymous question below (you'll then be directed to a page asking for your email address) to enter!
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...
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