Starting your running journey can feel confusing. Between all the apps and plans out there, it’s hard to know where to begin — or which one you’ll actually stick with.

If you’re deciding between Runna's New to Running (NTR) plan and None to Run's 12-week beginner plan, this post will break down the key differences so you can confidently choose the best beginner running plan for you.

TL;DR

• Choose None to Run's beginner plan if you’re a true beginner who values injury prevention, time-based walk/run intervals, and building a habit that lasts.
• Choose Runna's New to Running plan if you already have some fitness, want a faster push toward a 5K goal, and prefer an app-first, goal-oriented approach.

How the Approaches Differ

None to Run: Build a Habit First

• Time over distance: You’ll run by minutes, not miles—less pressure, more consistency.
• Conservative progression: Short, repeatable walk/run intervals that let your body adapt.
• Integrated strength: Simple routines to reduce injury risk for the most common beginner issues (like shin splints) and improve durability.
• Beginner-friendly pacing: You can repeat weeks any time without “falling behind.”

Runna: Goal-Oriented & App-Forward

• Race focus: Clear path toward a 5K with structured walk/run workouts to start.
• Device integration: Syncs with Garmin, Coros, and Fitbit, so you can send workouts straight to your watch and track every run automatically.
• Faster ramp: Good if you already have a base and recover well between runs.

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Which One Fits You Right Now?

Pick None to Run if you:

• Are brand new (or returning after a long break or injury).
• Want the best beginner running plan for building consistency safely.
• Prefer time-based, low-pressure runs with built-in strength routines.

Pick Runna if you:

• Have some athletic background and like app-driven coaching.
• Are motivated by a near-term 5K goal and accept a quicker ramp.

Injury Prevention: Your Hidden Superpower

Most new runners quit because they ramp up too quickly.

None to Run’s time-based structure and integrated strength help you avoid that trap.

If you’ve struggled with shin splints, sore knees, or “too much too soon,” this slower, smarter approach will feel like a breath of fresh air.

Progress You Can Feel

• Week-to-week wins: Small, confidence-building steps.
• Repeatable weeks: You set the pace; we provide the plan.
• Run 25 minutes continuously: A realistic milestone for beginners to celebrate.

Bottom Line

If you want a gentle, durable on-ramp that helps you become a runner, None to Run is built for you.

If you already have some fitness and want app-first structure toward a 5K, Runna can work well.

What to Do Next

• New to running? Start the None to Run Beginner Plan.
• ‍Ready for a race? Check out our 5K plan once you can run comfortably for 20–25 minutes.

Ready to Get Started?

If you’re ready to stop overthinking and start running, download the None to Run app today.

You’ll get:

✅ Time-based beginner plans

✅ Built-in strength and mobility

✅ Audio cues, progress tracking, and community support

Start slow. Stay consistent. Become the runner you’ve always wanted to be — one run at a time.