Running may seem like an easy sport to get into. In practice, we see something different. Research shows that more than 60% of beginner runners never complete a typical Couch to 5K program, known here as Start to Run. The main reasons? Injuries and building up too fast.
I saw firsthand how challenging starting to run can be when I coached Start to Run groups in our town. The enthusiastic group in the first session of week one was not the same group that showed up ten weeks later for the “graduation” run. Those experiences shaped how we designed the build-up plans in Trenara.
You can choose different durations to build up to 5 km. If you feel you need more time, you can opt for a 14-week plan, for example.
Within a plan, you can also easily take a step back when you feel you need to ease off. You simply reset the plan and adjust the start-week parameter.
Strength training and nutrition play a crucial role in determining your load tolerance and recovery capacity. Running is a high-impact sport, both for your musculoskeletal system and your energy demands. Our Pro features support you in both areas.
Another thing we often see is that pace increases too quickly. Until now, we didn’t have a real solution for that. Speed is directly linked to impact load. If you run just a bit too fast, your body absorbs harder hits. In the training descriptions, I already advised you to match your effort to your breathing. Conversational pace is key there.
Now we’re taking it a step further. We’ve developed our own protocol that provides personalized pace guidance. After three build-up sessions, we get a clear view of your current pace. We then use those paces to shape your future ones. The more sessions you complete, the more accurate my guidance becomes. By basing this on multiple runs over a broader time window, we make sure your pace progresses gradually rather than too aggressively.
This pace guidance also lets me give very simple cues in later build-up phases: “run a bit faster than x” or “run a bit slower than x.” No complex pace zones, which aren’t necessary yet, but also no one-size-fits-all approach. The app learns from you.
For this to work well, it’s important that you use laps. If you’re doing 4x 2 minutes running with 1 minute walking, press lap at each transition. That way we know exactly what was running and what was walking. With a smartwatch, this is very easy.
For thousands of Trenara runners, this makes a real difference. More than 30% of our active users are building up toward 5, 10, 16, or 21 km. That we invest so much attention in them is reflected in this development. The more sustainable your start, the greater the chance you’ll keep enjoying the sport.
