Featured Articles
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Couch to 5K Alternative: A Better Plan for True Beginners (2026)
64.5% quit Couch to 5K. Discover why C25K fails beginners and try None to Run—a gentler 12-week plan with strength training built in.
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5 Mental Strategies to Make Running Feel Easier
Unlock the key to easier & more enjoyable running with our top mental strategies for beginner runners.
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Shin Splints: What Beginner Runners Need to Know
Get expert tips for managing shin splints, a common injury for beginner runners. Load management, rehab, and overall health all play a key role.
Read MoreAll Stories
App
You Finished the Plan. Now What? Introducing Custom Workouts
Finished the None to Run program? Custom Workouts lets you build and share your own run/walk workouts — for post-grad running, injury comebacks, and race day.
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The Best Beginner Running Apps for 2026
Compare the top beginner running apps of 2026 and find which plan offers the gentlest progress, strength support, and the best start for new runners.
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None to Run vs Nike Run Club: Best Beginner Running Plan
Compare None to Run’s 12-week walk/run plan with Nike Run Club’s 4-week Get Started plan. Find out which beginner program suits you best.
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Runna vs None to Run: The Best Beginner Running Plan for You
Compare Runna vs None to Run and learn which beginner plan helps you start running safely and stay injury-free.
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Introducing movr: Your New Warm-Up and Cool-Down Partner in the None to Run iOS App
Discover None to Run's latest update: strength, mobility, and recovery routines powered by movr. Feel better before, during, and after every run!
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Couch to 5k Alternative Made for the Apple Watch
Looking for a standalone alternative to Couch to 5K app for your Apple Watch? None to Run offers an option loved by beginner runners.
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The None to Run App is Here! 🎉
The iOS version of the None to Run app is now available for download after almost a year in the making.
Read MoreBeginners
The First Month of Running: 8 Tips to Survive It
Sore, hungry, and tired? The first 30 days of running are the hardest. 8 practical tips from None to Run to help you get through it and keep going.
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Self-Talk While Running: Managing the Voices in Your Head
An 82-year-old beginner runner and lifelong counsellor breaks down the four types of inner voices that show up on a run — and how to manage them.
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I Can't Run for 30 Seconds — What Should I Do?
Can't run for 30 seconds? You're not broken — you're just starting. Here's exactly what to do next.
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Is Run-Walking Cheating? (A Running Coach's Honest Answer)
You took a walk break and felt ashamed. Here's why that shame is misplaced — and what a running coach (who uses walk breaks himself) actually thinks.
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How to Start Running Without Quitting in Week 3
Most beginners quit running by week 3 — usually because their plan was too aggressive. Here's a gentler way to start, built for real adult bodies.
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Why Is Week 5 of Couch to 5K So Hard? (And What to Do About It)
Week 5 of Couch to 5K asks you to suddenly run 20 minutes straight—more than double your longest run. Here's why it feels impossible and what to do about it.
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Why Beginners Should Run for Time Instead of Distance
Discover why running for time instead of distance helps beginners build endurance safely, prevent injury, and enjoy running more.
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The 3 Simple Steps to Finally Start (and Stick With) Running
Most plans push too hard. None to Run helps beginners build consistency, confidence, and joy with a proven 3-step approach.
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The Power of Walking: A Simple Plan to Transform Your Health
Walking is a powerful way to boost fitness, improve mood, and support long-term health—no running required. Here’s how to start.
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Is It Normal to Hate Running at First? (Yes—and Here’s Why That Might Change)
Hate running? You're not alone. Learn why it feels hard at first—and how consistency can turn misery into motivation (backed by science).
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Why Pace Doesn’t Matter When You’re Just Starting Out
Forget pace. Learn why running slow, steady, and consistently is the smartest way to start—and stick with—your running journey injury-free.
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Your First 5K: What You Need to Know to Have a Great Race
Running your First 5K? Get race day tips on pacing, logistics, and what to bring so you can run with confidence and enjoy the experience!
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Think You Hate Running? Here’s Why You Might Be Wrong
Think running isn’t for you? Here’s how to overcome 10 common excuses and make running easier, more enjoyable, and a habit you’ll actually stick with.
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The Case for Walk/Runs vs. Continuous Running
Discover the benefits of alternating walk/run intervals for beginners, injured runners, or those returning to running, and avoid burnout or injury.
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It's Not Getting Easier....Help!
Running still feels hard? You're not alone! Discover strategies to make running easier and finally experience that runner's high. Keep the faith!
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None to Run vs. Couch to 5K: Which Plan is Right for You? (2026)
Compare None to Run vs Couch to 5K side-by-side. See which 12-week beginner running plan fits your fitness level and goals in 2026.
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Just Run (Overthinking running form can do more harm than good)
Discover why embracing your natural running form often trumps forced changes. Dive in for insights on efficient, injury-free running!
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Why You Need to Strength Train for Better Running
Unleash your running potential with strength training! Learn how this game-changing routine can enhance speed, efficiency, and keep injuries at bay.
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Go Slow to Get Fast
Running slow has been proven to be more effective for increasing speed and fitness levels, while also being more sustainable and enjoyable for new runners.
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Evidence-based Tips to Start (and Stick With) Running
Research shows most beginners quit running because of one avoidable mistake. Here are 5 evidence-based fixes that actually work.
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Strength in Numbers
From increased motivation to safety in numbers, find out why running with others can take your training to the next level.
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When Should I Repeat a Week of None to Run?
The workouts within None to Run should be challenging but not leave you gasping for air. In this article, we'll teach you when it's best to repeat a week.
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The Importance of Progressing Slower Than You Think You Need To
When you start a running plan, running slow is vital for many reasons - even if you think you can go faster.
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What is the Runner's High?
Runners crave it, and new runners wonder how long it’ll take to get it. The “runner’s high” is basically a state of euphoria that makes you feel less pain...
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How to Make Running Not Suck
Discover how to truly love running with expert insights and tips, even if you think you hate it. Learn how to enjoy running and make it a lifelong habit.
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How to Start Running: 25 Essential Tips for Beginners (2026 Guide)
Looking to start running? Here are 25 tips for beginners to help you start running with consistency and injury-free.
Read MoreExercise
Couch to 5K Alternative: A Better Plan for True Beginners (2026)
64.5% quit Couch to 5K. Discover why C25K fails beginners and try None to Run—a gentler 12-week plan with strength training built in.
Read More
Why Run/Run-Walk Outside in the Winter
Explore the benefits of outdoor winter running: improve mood, health, and mental toughness. Learn how braving the cold beats gym workouts for holistic wellness.
Read MoreThe Power of Walking: A Simple Plan to Transform Your Health
Walking is a powerful way to boost fitness, improve mood, and support long-term health—no running required. Here’s how to start.
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"I See You Running, Mom/Dad": What Kids Learn from Watching You Move
Show your kids the power of movement. Running as a parent models healthy habits, builds resilience, and inspires lifelong activity.
Read MoreNone to Run vs. Couch to 5K: Which Plan is Right for You? (2026)
Compare None to Run vs Couch to 5K side-by-side. See which 12-week beginner running plan fits your fitness level and goals in 2026.
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Listen to Your Body Clock to Find Your Time of Day
But finding the right time of day for you has to do with not only your work and life schedule. It has to do with your personal body clock, and even your persona
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Running for Weight Loss: Strategies To Help You Lose Weight and Keep It Off
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3 Most Useless Gym Exercises for Runners (And What to do Instead)
Discover effective strength training for runners with Jeff Gaudette: learn which gym exercises to avoid and better alternatives.
Read MoreHydration & Nutrition
7 Tips for Staying Hydrated While Running
Learn how to avoid dehydration during your summer runs and perform at your best. Stay hydrated and feel amazing!
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A Beginner’s Guide to Running While Using GLP-1s
Running while using GLP-1 medications can help protect muscle, boost energy, and support long-term weight loss. Learn how to start safely and stay consistent.
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Everything You Needed to Know About Hydration
Beat summer heat! ☀️ Stay hydrated on runs with pre-run tips, sweat rate hacks & best drinks for optimal performance.
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Tips for Enjoying Running in a Summer Swelter
Learn how to make summer running enjoyable with these 9 tips and tricks, including timing your runs to avoid the hottest parts of the day and more.
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11 Marathon Fueling Tips for a Faster (And More Enjoyable) Race
Ensuring you have the right fueling strategy is essential for running a successful marathon. This article will teach you 11 fueling tips you'll need to know.
Read MoreGear
Beginner’s Guide to Preventing Hot Spots, Blisters, and Chafing
Learn why hot spots and chafing happen—and how to stop them fast with the right gear, fit, and easy prevention tips for pain-free running.
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Beginner Running Shoe Guide and Six Great Picks
Discover the best running shoes for beginners. Learn how to choose the right fit, plus six top-rated cushioned trainers for comfort, support, and confidence.
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What Should You Carry on a Run, and How?
Learn what to bring on runs from 30 to 90 minutes and the best ways to carry phones, keys, water, and fuel safely and comfortably.
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What You Need to Know About Running Socks
Discover why the right running socks matter, from preventing blisters to boosting comfort. Learn how to choose the best pair for your runs.
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Why Runners Need Sunscreen
Learn why runners neglect sunscreen and the risks of UVA/UVB rays. Explore the importance of sun protection and how to include it in your running routine.
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What Winter Running Clothes You Really Need
Learn the best ways to dress for those cold, dark winter months. From gloves, hats, shoes and more - we've got you covered.
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Runner's Body Maintenance: Use Your Tools
Top tools to help you maintain a robust and resilient body that will keep your run training moving in the right direction.
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Finding the Right Running Shoes
Discover how to find the perfect running shoes for your unique needs. Our guide covers aspects like fit, running style, terrain and more.
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How to Shop for a Running Sports Bra
I see a lot of women running in what seems like a painful state: unsupportive sports bras not doing them any favors other than covering them for modesty’s sake.
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How to Buy Running Shoes
Learn about different types of running shoes, how to determine your foot type, and what to look for in terms of fit, cushioning, and support.
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When Should You Replace Your Running Shoes?
Uncover factors influencing your running shoe's lifespan. Learn when to replace them & how body type impacts wear.
Read MoreInjuries
5 Simple Recovery Tools That Keep New Runners Pain-Free
New to running and feeling sore? These 5 affordable recovery tools help reduce tightness, speed up recovery, and keep small aches from becoming injuries.
Read MoreBeginner’s Guide to Preventing Hot Spots, Blisters, and Chafing
Learn why hot spots and chafing happen—and how to stop them fast with the right gear, fit, and easy prevention tips for pain-free running.
Read MoreRunner's Body Maintenance: Use Your Tools
Top tools to help you maintain a robust and resilient body that will keep your run training moving in the right direction.
Read MoreShin Splints: What Beginner Runners Need to Know
Get expert tips for managing shin splints, a common injury for beginner runners. Load management, rehab, and overall health all play a key role.
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How to Fix Shin Splints (Ramp Up Your Foot Control to Ramp Down Your Shin Pain)
Combat shin splints with targeted exercises. Understand the role of foot control in preventing shin pain. Start your pain-free journey today!
Read MoreMental Hurdles
Why Run/Run-Walk Outside in the Winter
Explore the benefits of outdoor winter running: improve mood, health, and mental toughness. Learn how braving the cold beats gym workouts for holistic wellness.
Read MoreSelf-Talk While Running: Managing the Voices in Your Head
An 82-year-old beginner runner and lifelong counsellor breaks down the four types of inner voices that show up on a run — and how to manage them.
Read MoreThink You Hate Running? Here’s Why You Might Be Wrong
Think running isn’t for you? Here’s how to overcome 10 common excuses and make running easier, more enjoyable, and a habit you’ll actually stick with.
Read More
Missed a Workout? A Week? A Month? Here’s How to Bounce Back Without Beating Yourself Up
Missed workouts? No worries! Learn how to view setbacks as opportunities, assess your situation, and jump back into your None to Run training plan (gently!).
Read More5 Mental Strategies to Make Running Feel Easier
Unlock the key to easier & more enjoyable running with our top mental strategies for beginner runners.
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Setting and Pursuing Goals of All Kinds
In this article, discover a variety of running goals that can help you achieve success, whether you're a professional or amateur athlete.
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The Mental Side of a Physical Injury
All runners suffer injuries. Here are some ideas to help you get through those injuries and come back even physically and mentally stronger than before.
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Staying Motivated in Winter
Don't let the winter weather put a damper on your running! Learn helpful tips and strategies to stay motivated and consistent with your running in the cold.
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5 Ways to Make Running Less Boring
Feeling bored during your run? Check out these 5 easy tips to add a little fun and excitement to your runs and say goodbye to boredom and monotony!
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You Belong
Every runner, regardless of pace, form, or body size, belongs. Silence self-conscious fears with positive mantras and find inspiration in diversity. You belong.
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Overcome Mental Hurdles: 9 Tips for New Runners
Running is challenging, both mentally and physically. These are 9 actionable tips to help you overcome every common mental block runners face.
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How You Can Become a Mentally Tough Runner: With Shannon Thompson
Let’s face it. The psychology side of running, especially when you’re a beginner, is important.Sexy, however, it is not.
Read MoreRunning for Weight Loss: Strategies To Help You Lose Weight and Keep It Off
Running Tips
Couch to 5K Alternative: A Better Plan for True Beginners (2026)
64.5% quit Couch to 5K. Discover why C25K fails beginners and try None to Run—a gentler 12-week plan with strength training built in.
Read More
The Mental Health Benefits of Running (As Told Through One Slow Run)
A slow run with my dog, a wandering mind, and the real mental health benefits of running — no stats required, just one honest run.
Read MoreThe First Month of Running: 8 Tips to Survive It
Sore, hungry, and tired? The first 30 days of running are the hardest. 8 practical tips from None to Run to help you get through it and keep going.
Read MoreI Can't Run for 30 Seconds — What Should I Do?
Can't run for 30 seconds? You're not broken — you're just starting. Here's exactly what to do next.
Read More
Need a Change of Perspective? Go for a Run. Maybe in the Opposite Direction.
Feeling stuck? Running can shift your perspective — especially if you flip your usual route. Simple ways to make every run feel new again.
Read MoreIs Run-Walking Cheating? (A Running Coach's Honest Answer)
You took a walk break and felt ashamed. Here's why that shame is misplaced — and what a running coach (who uses walk breaks himself) actually thinks.
Read MoreHow to Start Running Without Quitting in Week 3
Most beginners quit running by week 3 — usually because their plan was too aggressive. Here's a gentler way to start, built for real adult bodies.
Read More
Running After 50: Why Starting Now Might Be Your Smartest Move Yet
Think it's too late to start running? It's not. Discover why running after 50 can be your smartest move yet — and exactly how to do it right.
Read MoreWhy Beginners Should Run for Time Instead of Distance
Discover why running for time instead of distance helps beginners build endurance safely, prevent injury, and enjoy running more.
Read MoreThe 3 Simple Steps to Finally Start (and Stick With) Running
Most plans push too hard. None to Run helps beginners build consistency, confidence, and joy with a proven 3-step approach.
Read More
AI Running Plans: Pros, Cons, and Why Beginners Should Think Twice
AI running plans are quick and cheap, but often miss the habit-building, flexibility, and injury prevention beginners need to succeed.
Read MoreIs It Normal to Hate Running at First? (Yes—and Here’s Why That Might Change)
Hate running? You're not alone. Learn why it feels hard at first—and how consistency can turn misery into motivation (backed by science).
Read MoreYour First 5K: What You Need to Know to Have a Great Race
Running your First 5K? Get race day tips on pacing, logistics, and what to bring so you can run with confidence and enjoy the experience!
Read More
Why and How to Run in the Snow…or the Sand
Running on snow or sand builds strength, boosts stability, and challenges your body. Learn tips to conquer soft surfaces and maximize your workouts.
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13 Tips to Master Breathing for Running: Run Easier and Longer
Discover 13 essential tips to master breathing for running. Improve endurance, run easier, and learn techniques for better breathing on every run.
Read MoreThe Case for Walk/Runs vs. Continuous Running
Discover the benefits of alternating walk/run intervals for beginners, injured runners, or those returning to running, and avoid burnout or injury.
Read MoreIt's Not Getting Easier....Help!
Running still feels hard? You're not alone! Discover strategies to make running easier and finally experience that runner's high. Keep the faith!
Read More
Tuning into Your Rate of Perceived Exertion, and Why
Discover why tuning into your Rate of Perceived Exertion is crucial for running. Learn to listen to your body for better training outcomes without over-relying
Read More
Where Should You Run?
Where Should You Run? Learn how to choose between treadmill, road, trails, track—or wherever suits your pace and personality for happy, lasting running.
Read MoreMissed a Workout? A Week? A Month? Here’s How to Bounce Back Without Beating Yourself Up
Missed workouts? No worries! Learn how to view setbacks as opportunities, assess your situation, and jump back into your None to Run training plan (gently!).
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Running Through the Holidays
Discover how maintaining your running routine through the holidays enhances mental health and offers joy amid chaos, with physical benefits too.
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Running on a Treadmill vs. Running Outside
Exploring the treadmill vs. outdoor running: each offers unique benefits and challenges, from controlled pace to varying terrains and mental boosts.
Read MoreJust Run (Overthinking running form can do more harm than good)
Discover why embracing your natural running form often trumps forced changes. Dive in for insights on efficient, injury-free running!
Read More.avif)
The Importance of Rest Days for Runners
Rest days are essential for runners to recover, repair muscle microtears, and prevent injury, leading to stronger muscles and improved performance.
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Run for Eliza
I am at a loss.A woman goes running to feel good. Healthy. Free.She juggles family and work and everything else, so she wakes early, very early
Read MoreThe Importance of Progressing Slower Than You Think You Need To
When you start a running plan, running slow is vital for many reasons - even if you think you can go faster.
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How to Get Faster at Running: A Beginner's Guide to Building Speed Safely
Running the same workouts over and over might not be enough to get faster. Incorporating these specific types of workouts into your weekly routine is the key.
Read MoreTips for Enjoying Running in a Summer Swelter
Learn how to make summer running enjoyable with these 9 tips and tricks, including timing your runs to avoid the hottest parts of the day and more.
Read MoreListen to Your Body Clock to Find Your Time of Day
But finding the right time of day for you has to do with not only your work and life schedule. It has to do with your personal body clock, and even your persona
Read More
Heading Out The Door: How Should I Warmup Before My Run?
Should you stretch before running? Get a clear answer, plus a simple pre-run warm-up that prepares your body and helps you run better.
Read MoreHow to Start Running: 25 Essential Tips for Beginners (2026 Guide)
Looking to start running? Here are 25 tips for beginners to help you start running with consistency and injury-free.
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Jeff Galloway's Tips for Beginner Runners
Discover how running changes lives in Jeff Galloway's inspiring podcast. Learn about his "Run, Walk, Run" method, tips for pain-free running and more.
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#IHaveARunnersBody (With Dorothy Beal)
Podcast interview with Dorothy Beal.
Read MoreSafety
Running Through the Dark: Tips to Stay Safe and Motivated as Daylight Fades
Stay safe and motivated with these tips for running during shorter daylight hours and colder weather. Learn how to thrive through winter’s darker days!
Read MoreWhere Should You Run?
Where Should You Run? Learn how to choose between treadmill, road, trails, track—or wherever suits your pace and personality for happy, lasting running.
Read MoreWhy Runners Need Sunscreen
Learn why runners neglect sunscreen and the risks of UVA/UVB rays. Explore the importance of sun protection and how to include it in your running routine.
Read More
Returning to Running Post-Pregnancy
Returning to running post-pregnancy requires patience, gradual progress and listening to your body. Discover how you can implement a gentle return to running.
Read MoreHeading Out The Door: How Should I Warmup Before My Run?
Should you stretch before running? Get a clear answer, plus a simple pre-run warm-up that prepares your body and helps you run better.
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Don't Waste Good Time: Podcast With Mario Fraioli
Podcast chat with Mario Fraioli focuses on seizing motivation in running, his coaching experience, and his tech-driven coaching service, Ekiden.
Read MoreStrength Training
Creative Ways for Runners to Strength Train
Discover creative ways to strength train without the gym! From bodyweight exercises to household items, build strength anytime, anywhere. Read more!
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Why Strength Training Is Important for New Runners
Boost your running: Learn how strength training for beginners enhances efficiency, prevents injuries, and improves overall health.
Read MoreHeading Out The Door: How Should I Warmup Before My Run?
Should you stretch before running? Get a clear answer, plus a simple pre-run warm-up that prepares your body and helps you run better.
Read More3 Most Useless Gym Exercises for Runners (And What to do Instead)
Discover effective strength training for runners with Jeff Gaudette: learn which gym exercises to avoid and better alternatives.
Read More