If you’re just starting the None to Run program or if you’re in the thick of alllll the running, these are some of the finer details that helped me finish the program while thoroughly enjoying the experience. If you’re looking for an overall None to Run program review, I talked about my experience in this story. And, if you like running articles or general wellness/life stories, please subscribe by entering your email in the slot at the right. I’ll never send more than one newsletter per week at most, and subscribers receive exclusive content.

These tips are a compilation of things I discovered throughout the 12-week None to Run program. These are tricks and tips that worked for me, please keep in mind I’m just a woman who enjoys running. I’m not an expert or a doctor. But, the None to Run program really works if you put in the effort – much more so (for me) than other programs like Couch to 5k. Just be patient and do the work. Most of all, be patient with your body, and you’ll be amazed at all the running you’ll be doing by the end of the None to Run program. If you have medical issues or concerns, you should talk to someone way smarter than me. But, I did successfully complete the None to Run program in 12 weeks and have kept on running afterward. I’ve also completed other run training programs and have found None to Run to be the best.

Without further ado, here are my best None to Run program tips:

1. Make sure you have a decent pair of running shoes. They don’t have to be the most expensive but they should give you the support and comfort you need for running. I like Nike and ASICS, both brands work well for me. Other runners have their favorites. You’ll find yours. But a good pair of shoes is essential, as you’ll be running three times a week for three months, and then hopefully the rest of your life!
2. I started the None to Run program running all outdoors but switched to the treadmill as the weather got colder. Either method works, as long as you’re putting one foot in front of the other. Find what method works for you so you stick to the program. You can always switch back and forth, which is something that will help your cardio in the long run.
3. As the weeks go on you may have to slow your pace during the running intervals to complete them, which is totally normal and acceptable, even encouraged. If you’re finding an interval to be too tough, slowing your pace may be the trick to completing that run and building your stamina. You’re playing the long game here with running, and going slower will help you build that cardio up and help you get stronger. If you’re huffing and puffing, slow your pace down.
4. Speaking of building that cardio up, it will happen. You don’t really have to force it either. If you’re running consistently, over time you’ll notice you naturally go faster and feel stronger. Trust the process.
5. I bring a running water bottle with me, regardless if I’m at the gym or outside. That way it’s convenient to take a sip if I get thirsty. Create a ritual for yourself before you go out to make sure you focus on the running, not something else.
6. Also, bring a towel if you’re at the gym, and bring music or a podcast. Basically, make yourself as comfortable as you need to be to get the job done. I use a pair of Bluetooth headphones and they work well for me. You’ll find your ritual.
7. Don’t skimp on the warm-up walk, and don’t go super slow. A nice, steady walk should do the trick.
8. Stretch after every run, every time. It will help you avoid injuries and keep those legs loose, especially in the beginning when your body is getting used to running.
9. Listen to your body. If it’s hurting while you run or you feel you really need to stop, do. You can go at it again on your next running day. Some of my best runs during None to Run happened the time after a run I thought was “bad” because I needed to stop early or something was bugging me.
10. On the flip side, always believe you can do more than what you think you can. I still have doubts almost every time I go for a run. The idea creeps in that I’m not going to be able to do it because I’m tired or that I’m just not capable. But then I go out there and kick ass! So, give yourself more credit than you probably are. You are amazing.
11. Don’t be afraid. This kind of piggy backs on the previous tip, but SO often I hear people saying they think they can’t do it, even when they’ve gotten to week 10. Of course you can do it. Just take the leap. Your body is capable of much more than you think. When it’s time to suspend disbelief and take the plunge, just go for it. You will be so, so proud of yourself for doing this.
12. Join the None to Run Facebook group. It’s a super supportive group of friends who are all doing the same thing as you, and we cheer each other on. You’ll be able to compare your experience to others’, and it’s a great way to help you through the None to Run program and beyond.
13. Have fun and enjoy! It’s meant to be enjoyable, not a chore. Running is fun. Let it be. And don’t be so hard on yourself. If you have a rough run, let it be. Go back out there next time and try the interval again. I bet you’ll do it the next time around.

Have any questions about doing None to Run? Anything I missed if you’ve completed the program? I’d love to hear your thoughts in the comments.

Happy running!