Common Questions & Answers
About the Running Program
The 10K Runner program is designed to take you from no running experience to running 10K in 14 weeks. It is built for beginners, with a gradual, consistent, and fun approach. You’ll progress through successive steps and achievements as you go.
What are the health requirements?
The program is designed for beginners who can walk at an easy pace for 30 minutes. If you can do that, you can successfully complete the 10K. However, as with any exercise program, we recommend consulting with a doctor before starting. Safety first!
What do I need to start?
You’ll need a pair of comfortable sports shoes and workout clothing. You don’t need to spend a lot of money on gear, you’re not running a marathon (yet!). However, if you want to treat yourself to new gear after a week or two to celebrate the start of your new fitness journey, feel free to do so! 🙂
What is the best way to warm up before running?
To warm up properly, do a brief, non-stop walk at your own pace. Start slower at first, and gradually increase your pace over time. After a good warm-up, you should feel energized but not out of breath.
What is the best way to cool down after running?
For a proper cool-down, take a brief walk followed by a stretch. The walk helps you catch your breath, and the stretching helps reduce muscle soreness. There are many great stretching guides available on YouTube.
Can I repeat days/weeks?
Yes, you can! Since your running plan is dynamic, it will adjust based on your feedback. If you need to repeat days or weeks, the program will automatically adjust for you.
Can I skip the first week or two?
We strongly recommend starting at the designated starting point. The biggest mistake runners make is starting too hard, too quickly. Even if the first week feels easy, going through the routine helps your body adapt and build endurance. Skipping weeks can be counterproductive.
What is an optimized run?
Optimized runs are created based on your feedback after each workout. If your last run was too hard, the app will suggest an easier workout. If it was too easy, the app may suggest skipping ahead so you can reach your 10K goal sooner.
How fast should I run?
The speed is less important than consistency and progression. Run at a pace that feels comfortable for you. If you’re planning for a race, even if you run slowly, you’ll be well-prepared. The times allowed for each run are more than enough for most people, and consistency will help you progress toward your goal.
Treadmill or outdoor running?
It’s up to you! Some people prefer running outdoors, while others enjoy using a treadmill at the gym. You can choose whichever you prefer, or mix it up between the two.
I'm sore after running. What do I do?
Ensure that you stretch properly and get enough rest. Muscle soreness is normal, but pain from injury is not. If you're unsure, it’s always best to consult a doctor.
I had a really bad run. Will it get better?
Don’t worry! A bad day happens to everyone, even the pros. It’s often a sign that a breakthrough is coming soon. Rest for a day or two, then continue with your plan; you’ll bounce back stronger!
Can I run every day?
We recommend sticking to 3 days of running per week, with a rest day between each workout. Rest days are just as important as running days. Muscles need time to recover and get stronger. Without proper rest, you risk weakening your muscles and tendons, making it harder to reach your goal.
I’m already in shape and have been running for a while. Do I need to start at Week 1, Day 1?
We highly recommend starting at your designated starting point. The app takes your personal profile and fitness level into account to determine the best place to start. As you progress, the app will optimize your plan based on your feedback after each run.
Where can I get more advice or talk to other runners?
Join our community on Reddit! We try to answer as many questions as we can, and the community itself is supportive and helpful. Connect with fellow fitness enthusiasts, ask questions, share feedback, and even find running partners. Join us here: r/10KRunnerByFitness22
Combining Workouts
If you're combining running with strength training (e.g., push-ups, sit-ups), we recommend doing both on the same day and sticking to 3 days a week for running. Check out the Train Smart menu for yoga, strength training, and more exercise combinations.
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