Follow these steps:

1) Open the N2R app

2) Open the payment screen (it will either open automatically, or you will need to tap the “Redeem your free week” button on the “Today” tab)

3) Tap the “Show All Plans” button

4) Tap “Annual”

5) Tap the “Redeem Your Free Week” button

6) Tap the payment method

7) Tap “Redeem code”

8) Enter your code

9) Continue with the rest of the flow

You can listen to the audio of your choice while using the N2R app.

This includes podcasts, Spotify, Apple Music, audiobooks, etc.

Simple start the audio of your choice before you start your run.

Coaching prompts will play over your audio.

There is an option to reduce your music/podcast volume during the coaching alerts.  See the images below to set this option up.

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If you would like to repeat and week in the plan, tap on the ellipsis of the week you’d like to repeats. See the images below for reference.

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Within “None to Run” tab in the bottom menu, select the workout you’d like to repeat and follow the steps illustrated below.

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Tap the gear icon on the top left corner on the screen where you start a workout/run.

There you’ll be able to toggle between miles and kilometers.

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We want N2R to be the best experience to help you become the runner you want to be. Before requesting a refund, please email us to see if we can help you with your app (or running) related questions.

You can email us at support@nonetorun.com.  We usually get back to people in 24-hours or less.

Refunds

If it’s been less than 48 hours since you subscribed: You can request a refund through Google Play.

Click here to start the refund process.

Check the status of your refund.

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How do I cancel my subscription?

Important: When you uninstall the app, your subscription won't cancel.

1. On your Android device, go to your subscriptions in Google Play.
2. Select the subscription you want to cancel.
3. Tap Cancel subscription.
4. Follow the instructions.

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You can listen to the audio of your choice while using the N2R app.

This includes podcasts, Spotify, Apple Music, audiobooks, etc.

Simple start the audio of your choice before you start your run.

Coaching prompts will play over your audio.

Settings

Prior to tapping the “Start” button for a run, select the gear icon to the left of the button.

Note, once you customize these settings they will be saved for future runs.

Integrations

We currently integrate directly with Apple Music. We hope to add a direct integration with Spotify soon.

To access Apple Music directly within the app, tap the music icon to the right of the “Start Run” button.

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You should connect your external heart monitor to whichever device you are starting the N2R workout from.

Apple Watch and iPhone supports connecting a Bluetooth-enabled strap or monitor.

⌚ Connecting an external heart rate monitor to your Apple Watch

1. Make sure your heart rate monitor is discoverable.
2. Launch the Settings app on your Apple Watch.
3. Tap on Bluetooth.
4. Tap on the name of your device under Health Devices when it appears in order to pair it.

📱 Connecting an external heart rate monitor to your iPhone

1. Put on your HR monitor.
2. Go to the Settings app.
3. Tap Bluetooth and select your monitor.
4. Tap the "More" tab in the N2R app
5. Tap on "Settings"
6. Scroll down and enable Bluetooth heart rate monitors (switch will turn green)

An “open run” is simply a run that is not part of a running plan. Because sometimes you just want to run!

Within the N2R app, tap on the “Today” tab in the bottom menu.

Scroll down until you see “Just Run”.

Tap the “Run” button.

Select either an “Open Run” a “Run/Walk Intervals”.

If you select “Run/Walk Intervals”, you’ll be able to customize your workout.

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To lock your screen:

1. Tap the “Run” tab in the bottom menu.
2. Tap the ⚙️ gear icon to the left of the “Start” button.
3. Turn the “Lock Screen” option on  (will turn the switch green).

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On the Training Plan tab, tap the more button in the top right and select “Restart Training Plan”.

If the entire week is complete, long press the week header and select “Mark Week as Incomplete”.

Long press the workout in the list for workouts for the week and tap “Mark as Incomplete”

OR

On the Start screen for the workout, tap the more menu button in the top right and select “Mark Workout as Incomplete”.

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Currently, there are four running plans available within the N2R app:

1. N2R (12-weeks) —> START HERE
2. Run to Race 5K Plan
3. Run to Race 10K Plan
4. Half Marathon

To change plans, tap "My Plan" in the bottom menu of the N2R app.

Scroll to the bottom and tap "Change Training Plan" under the "Training Plans section.

Select the plan you would like to start!

NOTE: You can change plans without losing your progress on the previous plan!

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Yes!

In the N2R app, tap the "Run" tab in the bottom menu.

Tap the ⚙️ icon to the left of the "Start" button.

Turn the "Workout Halfway Done Alert" switch on (should turn green).

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Apple Watch

If you start a run/workout on the Apple Watch, your distance will be tracked.

iPhone

If you start a run/workout on your phone and keep the phone on you (e.g. your pocket, armband, etc.), your distance will be tracked.

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There might be an issue with your Apple Health permissions.

Open the Apple Health app, tap on your profile picture, then tap on Apps in the Privacy section.

Tap on None to Run and make sure all the switches are on (green) for writing and reading data (need to scroll down).

Also, open the iOS Settings app, tap on None to Run and grant all permissions there as well. Make sure that "Location" is set to "While Using the App".

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In the N2R app, tap the "Today" tab in the bottom menu.

Scroll down and tap the “Run” button (within the “Just Run” section).

Tap the ⚙️ icon to the left of the "Start" button at the bottom of the screen.

Now you will be able to toggle between miles and kilometers.

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Yes!

For the most accurate workout heart rate data, an external heart rate monitor strap work is recommended.

How to pair your external heart rate monitor with your Apple Watch

1. Make sure your heart rate monitor is discoverable.
2. Launch the Settings app on your Apple Watch.
3. Tap on Bluetooth.
4. Tap on the name of your device under Health Devices when it appears in order to pair it.

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Yes!

Simple start and end the run using your Apple Watch.

You can perform a workout from the N2R, 5K or 10K plans OR just run with an "Open Run".

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First, try to reboot your Apple Watch.

https://support.apple.com/en-us/HT204510

If that doesn’t work, open the App Store on your Apple Watch and search for None to Run using voice input or scribble.

Then install the app directly on the watch.

Here is a reference for you:

https://support.apple.com/en-us/HT204784

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1. Launch the Watch app on your iPhone.
2. Tap Complications under the My Watch tab.
3. Tap Edit in the upper right corner of the screen.
4. Tap the plus button (+) on the left, next to the N2R app.
5. Tap Done when finished.

Check and see if N2R has permission to access the health data it needs.

Open the Health App on your iPhone.

Tap on your profile picture and then tap on "Apps" in the Privacy section.

Tap on N2R.

If the button at the top says "Turn All Categories Off", then the app already has access.

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On your iPhone

1. Go to Settings.
2. Tap your name.
3. Tap Family Sharing, then tap Set Up Your Family.
4. Follow the onscreen instructions to set up your family and invite your family members.

Click here for further details on the Apple website.

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Unfortunately, we don't have control over payments that occur through the App Store and iTunes.

Please contact Apple Support to request a refund. When you subscribe through the App Store, Apple handles your payment and your subscription directly through your Apple ID.

N2R is unable to help with issuing a refund since payment information isn't processed by us.

Read:  Request a refund for apps or content that you bought from Apple

You can reach Apple Support by visiting Apple's Get Support (email or Live Chat), or phone at 800-692-7753 (7 days a week from 7am-11pm CT).

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1. Within the N2R app, tap on the "More" tab in the bottom menu.
2. Tap on "Manage Subscription".
3. Scroll down and tap on N2R.

How to see or cancel your subscriptions

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TOP FEATURES

• The entire 12-week None to Run plan, with spoken audio cues telling you when to run and when to walk. No time consuming and confusing programming of intervals required!
• Once you've completed the None to Run plan, use the Run to Race 5K plan to start working on your speed and get you "race ready".
• There's also a Run to Race 10K and Half Marathon plan for when you're ready for the big jump!
• Play music or podcasts using the app of your choice! The app will temporarily lower the volume during alerts.
• Track and store all of your workouts. All workout data is stored securely in Apple Health.
• Runs in the background with the screen locked so you can conserve battery life.
• Standalone Apple Watch app. Leave your phone at home!
• Bluetooth heart rate monitor support for Apple Watch or iPhone.
• Automatically start the watch app when you start a run on your phone.
• Fill your Activity Rings.
• Show off your stats on Facebook, Twitter, and Instagram using share cards.
• NO annoying ads!
• Open runs (when you just feel like working out without using a specific plan).
• Custom run/walk interval workouts (when you want to create your intervals).

STRENGTH & MOBILITY ROUTINES

• Running is stressful on the body. Especially when you’re just getting started. Beginner runners generally do not have the lower body strength needed to cope with the demands of running.
• N2R includes carefully designed strength and mobility routines (with video demos) to help you get strong and reduce the chances of getting injured!

Yes!

Many people prefer the treadmill.

Especially in the cold winter months.

So, run wherever you can.

The strength workouts can be performed on any day you choose, even immediately after a run (but not before).

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We believe that strength training is essential if you want to become a consistent runner.

This doesn't mean however, that you need to spend hours per week in the gym.

Far from it!

We include strength and mobility routines (designed specifically for running) with every running plan.

The routines can be completed in less than 15-minutes and require no equipment!

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While this does seem like a big jump on paper, it’s not actually as daunting as it seems.

In Week 9 of N2R, you’re walking for 5 minutes (warm up) and then doing a run/walk for 25-mins.

Total time = 30 minutes. In Week 10, you’re walking for 5-mins and then running for 20-mins.

So, for 9-weeks you’ve been building up strength, endurance and are accustomed to 30-minutes total time on your feet.

Week 10 jumps back to 25-minutes of time on your feet....even though you are running slowly for 20-minutes straight.

I would focus more on the total time on your feet as opposed to solely running time!

One of the N2R Facebook community member said it perfectly:

"You just need to tell yourself to start running and go until you can't anymore - your body is ready to run for 20-minutes, it's just getting your brain on board!"

Yes!

If there is a particular week that was too challenging, listen to your body and repeat the week before progressing to the next.

Read “When Should I Repeat a Week of None to Run” to help you decide when to hold back.

Please note that there are already a couple of weeks that are already repeated to help you progress at a sustainable (and enjoyable) level.

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When you're just getting started as a runner, your body doesn't know how far you ran.

It only knows that you that you were on your feet for a certain amount of time.

When running for distance, beginner runners often feel pressure to cover a certain distance in a certain time.

This creates bad running habits that can lead to burnout, injury and less enjoyment.

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No!

You can do your workouts on any day (or time) you choose.

The only caveat is that you never run two days in a row.

A rest day in between is essential for beginners to help reduce the chances of injury and to allow your body to get the rest it needs.

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