If you’re taking a GLP-1 medication like Ozempic or Wegovy, and you’re thinking about starting to run—great choice.

Running can be a powerful way to build strength, confidence, and consistency. But these medications can change how your body responds to exercise, so it’s worth easing in mindfully.

GLP-1s help regulate blood sugar and appetite, often leading to weight loss. That can make running feel more approachable—but these drugs also slow digestion and reduce hunger cues.

Many new runners find they’re not eating or drinking enough, which can cause low energy, dizziness, or nausea during a run.

Here’s how to start strong and stay safe:

• 🏃 Take it slow. Begin with short run/walk intervals and rest between runs. You’re not in a race.
• 🥪 Fuel up. Even if you’re not hungry, have a small snack before running to stabilize energy.
• 💧 Hydrate consistently. GLP-1s can increase the risk of dehydration—sip water throughout the day.
• 💪 Add strength work. Rapid weight loss can include muscle loss, so light strength training helps protect your form and joints.
• ❤️ Listen to your body. Fatigue, nausea, or heart palpitations are cues to rest and check in with your doctor.

Running and GLP-1s can absolutely work together to support your long-term health - go slow, fuel well, and focus on how running makes you feel, not just what the scale says.

Disclaimer: This article is for general information only and isn’t a substitute for medical advice. Always check with your healthcare professional before starting or changing any exercise routine while using GLP-1 medications.

If you're new to running, you've probably heard people talking about "Zone 2" training. Don't worry—it's not as complicated as it sounds, and it's actually the foundation of good running.

What Is Zone 2 Running?

Zone 2 is simply easy, comfortable running where you can hold a full conversation. It corresponds to about 60-70% of your maximum heart rate, but the easiest way to know you're in Zone 2 is the "talk test"—you should be able to speak in complete sentences without gasping for air.

Think of it as the pace where you could chat with a friend about your day, tell a story, or even sing along to your favorite song.

Why Zone 2 Matters for Beginners

Zone 2 running is your aerobic fitness foundation. It:

• Builds mitochondria (your cells' powerhouses) for better endurance
• Improves fat burning efficiency, so you can run longer
• Strengthens your cardiovascular system safely
• Allows for faster recovery between runs
• Reduces injury risk compared to always running hard

How Much Zone 2 Should You Do?

As a beginner, 80-90% of your running should be in Zone 2. This might feel "too easy" at first—that's normal! Many new runners think they need to be breathless and exhausted after every run, but that's actually counterproductive.

Zone 2 in None to Run

The None to Run program is built around Zone 2 principles.

Those comfortable walk-run intervals?

They're designed to keep you in this optimal training zone while gradually building your endurance.

The Bottom Line

Zone 2 isn't about being lazy—it's about being smart. By running at a conversational pace most of the time, you're building the aerobic engine that will make you a stronger, more resilient runner.

Remember: slow down to speed up. Your future running self will thank you.

First things first—CELEBRATE! 🎉

You just completed something amazing. Twelve or so weeks ago, running for even a few minutes felt impossible, and now you can run for 25 minutes straight.

That's incredible progress that deserves recognition.

Take a moment to appreciate how far you've come.

Your Next Steps

Keep the momentum going with these options:

Run to Race 5K: Ready for your first race? This 8-week plan builds on your None to Run foundation, focusing on speed and strength to prepare you for a 5K event.

Run to Race 10K: Feeling ambitious? This plan gradually increases your distance while maintaining the safe, progressive approach you've learned to love.

Maintain your fitness: Not ready for a new challenge? That's perfectly fine! Keep running to maintain your newfound fitness and enjoy the mental health benefits. You can create custom interval workouts within the None to Run app, which lots of people like to do.

Join the community: Stay connected with fellow None to Run graduates who understand your journey and can provide ongoing support and motivation.

Remember Your Why

Whether you choose to race or simply maintain your running habit, remember why you started. You've proven to yourself that you can stick to a commitment, overcome challenges, and transform your relationship with fitness.

You're not just a graduate—you're a runner for life. What will you conquer next?

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Knee pain affects about 25% of adults and is one of the most common concerns for new runners.

The good news? You don't have to stop running forever, and there are proven ways to manage and prevent knee pain.

Don't Panic—Keep Moving

Contrary to old advice about complete rest, research shows that movement acts as an anti-inflammatory. Unless you're limping badly or experiencing sharp, new pain from an injury, gentle movement and running can actually help your knees heal.

The key is staying within an acceptable pain range—no more than 2 on a 1-10 scale while running.

Strength Training Is Your Best Friend

The most effective treatment for knee pain isn't rest—it's strength training. Stronger muscles around your knee (quads, hamstrings, and glutes) help distribute load more evenly across the joint, reducing pain and preventing future issues.

Start with these exercises:

• Squats: Begin shallow if deep squats hurt, gradually increasing range
• Glute bridges: Strengthen your posterior chain to balance knee muscles
• Straight-leg raises: Build quad strength without knee stress

Common Causes of Runner's Knee

Most knee pain in beginners comes from:

• Weak stabilizing muscles (especially glutes and quads)
• Over-striding: Landing too far ahead of your body
• Training errors: Increasing mileage too quickly
• Poor running form: Quad-dominant running style

Simple Fixes That Work

Shorten your stride: Aim for 170-180 steps per minute to reduce impact on your knees.

Focus on your glutes: Think "push, don't pull" while running to engage your glutes instead of relying on your quads.

Ice and anti-inflammatories: Apply ice for 15 minutes twice daily and consider ibuprofen for symptom relief.

When to Seek Help

See a healthcare professional if:

• Pain is sharp or sudden
• You're limping or can't bear weight
• Pain persists despite rest and self-care
• Symptoms worsen over time

The None to Run Advantage

The None to Run program is specifically designed to prevent knee pain by:

• Building strength gradually with included mobility work
• Focusing on time rather than distance
• Progressing slowly to allow your body to adapt

Remember This

Knee pain doesn't mean you're "not built for running."

Most knee issues in beginners are fixable with proper strengthening, form adjustments, and gradual progression. Your knees can actually become stronger and more resilient through running—when done correctly.

Bottom line: Don't let knee pain sideline your running dreams. Address it early, stay consistent with strength work, and trust that your body can adapt and heal.

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Life happens.

Work gets busy, kids get sick, or you simply need extra rest.

If you can't complete all three runs per week in your None to Run beginner program, don't panic—you're not failing, and you haven't ruined your progress.

The Truth About Missed Workouts

Here's what research shows: missing up to 7 days of training has zero meaningful fitness implications. Your body doesn't lose fitness as quickly as you think. In fact, that extra recovery might do you more good than the disruption of trying to "catch up."

What to Do When You Miss Runs

Missing 1-2 runs: Simply continue with your scheduled workout for that day. Don't try to make up missed sessions or cram extra runs into your week. The None to Run plan is designed with identical workouts each week, so just pick up where you left off.

Missing a full week: Restart at the beginning of that missed week rather than jumping ahead. If you feel significantly more tired or your heart rate feels elevated when you return, slow your pace and listen to your body.

Missing 2+ weeks: Consider backing up a week or two in your training plan. Your body needs time to readjust safely. Remember, the goal is to learn to enjoy running and make it a lifelong habit—not to rush through the program.

Focus on What You Can Control

Instead of stressing about missed workouts, channel that energy into setting yourself up for success:

• Prioritize sleep and nutrition before your next run

• Adjust your schedule if needed—run in the morning instead of evening, or find a different day that works better

• Remember the big picture—consistency over months matters more than perfection over days

Two Runs Are Better Than None

If three runs per week feels overwhelming, doing two runs consistently is far better than attempting three and frequently missing them.

You can always build up to three runs once your routine feels more manageable.

Be Kind to Yourself

The None to Run community knows that everyone's journey looks different. Some weeks you'll nail all three runs, others you might only manage one.

Both scenarios are normal and acceptable.

Your fitness won't disappear overnight, and missing workouts doesn't make you less of a runner. Focus on showing up when you can, listen to your body, and trust the process. The plan will still work—it just might take a little longer, and that's perfectly okay.

Remember: You're building a lifelong habit, not racing against a clock.

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We've enhanced how your iPhone and Apple Watch sync during your run with Apple Watch Workout Mirroring.

Now, you can start a workout with the None to Run app on your watch, mirror the display on your phone, and hear workout alerts through your phone.

You can also start the watch workout from your phone and mirror the display.

Why use mirroring instead of just your Apple Watch/iPhone?

✅ You'll enjoy the advanced fitness tracking features of the Apple Watch, including heart rate monitoring, more accurate calorie tracking, distance, steps, and more.

✅ If you carry your phone during your run and listen to music or other audio, use workout mirroring so that both the workout alerts and your audio will play through your phone.

✅ If you're using your Apple Watch on the treadmill to track distance and other stats, you can enable workout mirroring on your phone and place it on the treadmill. This gives you a clear view of all your stats while you run.

❗ If you prefer running with just your Apple Watch and are fine with playing music or audio directly from it, there's no need to use workout mirroring.

How do I set up mirroring?

Start a workout on your Apple Watch

When you start any workout on your Apple Watch, a screen will automatically appear on your iPhone, giving you the option to mirror the workout.

Simply tap "Start Mirroring" and your watch screen will display on your phone.

All audio alerts, along with any music or podcast, will play through your iPhone.

This setup lets you enjoy more detailed and accurate stats, including heart rate, while using your Apple Watch for tracking.

If you don't want the "Start Mirroring" screen to pop up on your phone when you start a workout on your watch, you can turn it off in the "Run Controls" settings on your watch.

Start a workout on your iPhone

To set up workout mirroring, open the None to Run app on your iPhone, go to the "More" tab in the bottom menu, and select "Run Controls."

Scroll to the bottom and turn on "Automatically start the N2R watch app for iPhone workouts."

Now, when you start a workout on your iPhone, a screen will pop up asking if you want to start the workout on your Apple Watch and mirror it on your phone.

Simply raise your wrist, and the N2R watch app will launch.

How do I Stop Mirroring During a Run?

On your Apple Watch, swipe to the right to access a screen where you can pause or resume your workout, open "Run Controls," and stop the mirroring.

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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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If you're using an iPhone/iOS and want to request a refund or cancel your subscription:

1. Open the None to Run app.
2. Tap the "More" tab at the bottom of the screen.
3. Scroll down and tap "Customer Centre."
4. In the Customer Centre, scroll down again and tap either:
   • "Request a Refund"
   • or "Cancel Subscription"

Further Reading:  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).

To cancel your subscription on iPhone/iOS:

1. Open the None to Run app.
2. Tap the "More" tab at the bottom of the screen.
3. Scroll down and tap "Customer Centre."
4. Scroll down again and tap "Cancel Subscription."

This will take you to your Apple ID settings to complete the cancellation.

Further reading: View or cancel app subscriptions on iPhone

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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