SOFT RUNS is a space for those seeking a supportive starting line. An invitation to explore running as a tool for well-being and self-discovery.

Our online companion is designed to support you as you follow Runna’s New to Running program.

HOW IT WORKS

  • Download the Runna app on iOS or Android and set up your free New to Running plan.

    You’ll follow your running sessions inside the Runna app, running in your own time and at your own pace.

  • Week 1: Start Where You Are
    How to approach your first week and what to expect when you’re new to running or returning after a break.

    Week 2: The Stories We Tell
    Address limiting beliefs and gently shift your mindset for lasting change.

    Week 3: Running Toolbox
    A beginner-friendly guide to injury prevention and simple tools to stay on track when motivation dips.

    Week 4: Running and the Brain
    Discover what’s happening in your brain when you run and why it matters for consistency and enjoyment.

    Week 5: Habits That Stick
    Build lasting behaviours through small, sustainable changes.

    Week 6: TBD

    Week 7: MISOGI
    Learn how to stop playing small and imagine bold, achievable goals.

    Week 8: Your First 5km
    Prepare for your 5km run and celebrate the progress you’ve made.

SOFT RUNS is for you if —

▸ You’re ready to feel better, in your body and your mind

▸ You’ve been wanting to start running but something always holds you back — maybe it’s a limiting belief like “I’m too out of shape” or “I’m not a runner”

▸ You’re looking for a supportive space to begin running without pressure or performance and want to be set up to continue on your own or join your local run club

START HERE