A running expert pinpoints the number one reason most new runners give up—and provides the simple solution

Time, not distance, is your friend if you’re new to running.

That’s according to Mark Kennedy, a RRCA-certified running coach and founder of beginner running platform None to Run (N2R). The Canadian father-of-two set up N2R a decade ago to plug what he saw as a gap in the market.

Fed up of seeing new runners start a plan, like Couch-to-5K (C25K), and give up before they’d made much progress, he identified one major problem that he felt needed solving.

It’s now advice he volunteers to anyone looking to lace up their running shoes for the first time in a while. “I’m a big proponent of running for time, not distance,” Kennedy tells Fit&Well.

“When you’re running for time, you’re less tied to a distance, you’re less tied to pace. When you’re running for time, it calms things down.’ The pay-off, he adds, is more gradual progress and reduced risk of injury.

Pointing to the N2R introduction to running plan by way of example, the end goal after 12 weeks is 25 minutes of continuous running, rather than a set distance or pace.

“C25K, by contrast, starts with a minute of continuous running, whereas ours starts with 30-second running intervals and two-minute walk intervals,” explains Kennedy.

“C25K has people running 22 minutes continuously by week six, whereas we don’t get into 20 minutes of continuous running until week 10.”

Kennedy says that’s all by design. “We progress way slower because people’s cardiovascular systems often develop faster than their connective tissues, muscles, ligaments and tendons,” he explains.

“What often happens with people doing C25K is they”ll feel good, their cardio will develop quickly, but their connective tissue can take a lot longer to catch up.

“Eventually what happens is you get burnt out or suffer an injury. You need time for your connective tissue to catch up with your cardio, hence progressing slower.”

Kennedy is essentially “holding people back from self-sabotage.”

“[When you start a program] you might feel good and want to squeeze an extra workout in. Don’t do that. Just stick with the plan. Play the long game and you will have the best chance of building the habit, [finding] enjoyment and avoiding a running-related injury.”

That means, he concludes, if you’re committed to running for 25 minutes—rather than, say, a 5K—you’re more likely to think that you’re out for 25 minutes regardless, regardless of how fast you run, so might as well slow down and enjoy this.”

Not only will this more patient approach reduce the risk of injury, it'll unlock the bountiful benefits of zone 2 training to help boost your aerobic capacity and improve your general fitness for sport, exercise and everyday tasks.

Ready to put this into practice? Join None to Run's eight-week challenge for free in January where you can choose from five plans, including Race to 5K and a Half Marathon Plan.

About our expert

About our expert

Mark Kennedy

Mark Kennedy is the founder of None to Run, a beginner-focused running community and app that helps people build confidence through simple, time-based walk-run plans. An RRCA-certified running coach and proud Canadian, Mark is also a husband and dad to two active boys, and is passionate about making running welcoming and achievable for everyone.