<\/p>\n Fed up of seeing new runners start a plan, like Couch-to-5K (C25K), and give up before they\u2019d made much progress, he identified one major problem that he felt needed solving.<\/p>\n You may like<\/p>\n It\u2019s now advice he volunteers to anyone looking to lace up their running shoes for the first time in a while. \u201cI\u2019m a big proponent of running for time, not distance,\u201d Kennedy tells Fit&Well.<\/p>\n \u201cWhen you\u2019re running for time, you\u2019re less tied to a distance, you\u2019re less tied to pace. When you\u2019re running for time, it calms things down.\u2019 The pay-off, he adds, is more gradual progress and reduced risk of injury.<\/p>\n 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.<\/p>\n \u201cC25K, by contrast, starts with a minute of continuous running, whereas ours starts with 30-second running intervals and two-minute walk intervals,\u201d explains Kennedy.<\/p>\n \u201cC25K has people running 22 minutes continuously by week six, whereas we don\u2019t get into 20 minutes of continuous running until week 10.\u201d<\/p>\n Kennedy says that\u2019s all by design. \u201cWe progress way slower because people\u2019s cardiovascular systems often develop faster than their connective tissues, muscles, ligaments and tendons,\u201d he explains.<\/p>\n \u201cWhat often happens with people doing C25K is they\u201dll feel good, their cardio will develop quickly, but their connective tissue can take a lot longer to catch up.<\/p>\n You may like<\/p>\n \u201cEventually 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.\u201d<\/p>\n Kennedy is essentially \u201cholding people back from self-sabotage.\u201d<\/p>\n \u201c[When you start a program] you might feel good and want to squeeze an extra workout in. Don\u2019t 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.\u201d<\/p>\n That means, he concludes, if you\u2019re committed to running for 25 minutes\u2014rather than, say, a 5K\u2014you\u2019re more likely to think that you\u2019re out for 25 minutes regardless, regardless of how fast you run, so might as well slow down and enjoy this.\u201d<\/p>\n 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.<\/p>\n Ready to put this into practice? Join None to Run’s eight-week challenge<\/a> for free in January where you can choose from five plans, including Race to 5K and a Half Marathon Plan.<\/p>\n About our expert Social Links Navigation<\/p>\n <\/a><\/a>RRCA-Certified Running Coach<\/p>\n 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<\/a> 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.<\/p>\n![\"profile](\"https:\/\/www.newsbeep.com\/ie\/wp-content\/uploads\/2026\/01\/LgBUt6jW5QyL5hiZhYELCD.jpg\")
About our expertMark Kennedy <\/p>\n