I have completed none2run training plan

Last winter, I had pneumonia for around four months. That was a sort of a disaster for my health: I could not sleep because of the coughing, and I had issues with breathing. But even after it ended, I still experienced consequences - e.g., my VO2max metric dropped to 18.

Why I decided to start running#

I never was a runner, and I never even visited a gym regularly (although I did that occasionally). Nevertheless, a year ago, I could run 4-6 kilometers without dying. But after the pneumonia, even 1 kilometer appeared to be an unreachable goal for me.

Someone could say that doesn't look like a problem. But when you experience dyspnoea after being moved up on an escalator, you realize you have trouble. I tried to make a joke here, but you should realize how desperate I felt.

The bottom line: physically, I felt like sh*t.

The first idea that came to my mind was pretty obvious – I had to start doing something to improve my cardiovascular system.

How I started running#

To mitigate the problems, I decided to start a running program for the very beginners. I tried a few applications on the iPhone. Most of them were either too much of a sort of "gamification" or were actually for people who are addicted to running, or they were just weird (to me).

So, one day, I faced none2run. It is a straightforward application that offers a few running plans, from the very basic one (for noobs) to a marathon. I tried the app and fell in love immediately. Every plan is a set of steps with direct instructions on when and what you should do. You can also download a detailed PDF with the steps. When you start an exercise, it shows a screen with the key metrics: heart rate, speed, distance, time, etc. What I liked the most was that it is just about what is necessary: just enough gamification, no distraction, and no stupid bells and whistles.

And it magically worked for me. For some reason, this simple application with a straightforward plan (which also looked doable for me) was exactly what I needed.

I started the basic none2run training plan on June 22nd and completed it on September 14th, a week ago. This plan is for beginners who have never had running as a habit; the main goal is to start running regularly. I ran three times a week and didn't miss an exercise. That was a challenge for me, so I am proud of myself.

The achievements, results, and impact#

For these three months, I:

• did 36 trainings
• ran ~80 km
• walked ~40 km

These are the crucial metrics that have changed (measured with my Apple Watches):

• Vo2max: 18.0 -> 19.6 — yes, this is not a vast improvement, I know. It will probably take a year or two to reach my age group's average normal level (> 30) of VO2max. However, in my situation, that is a positive trend;
• Resting heart rate: 72 bpm -> 62 bpm — that's something I didn't expect and never targeted to train. But this also looks like a positive trend and a marker that my cardiovascular system is improving.

Subjectively, I have been feeling better since I started running regularly: less fatigue, more energy, more power. I remember that when I occasionally ran in the past, I always had dizziness after every exercise (so I had to sit down and sit calm for a few minutes to let it go), and now this symptom is gone.

However, I still have another issue: a very high heart rate during an exercise. My heart pulse is around 120-130 bpm during a brisk walk, and when I run slowly (which, in my case, is 8 km/h), it goes rapidly up to 160-170 bpm; in 20 minutes, it is already 180 and higher. So, as you can understand, there are no such concepts as "first pulse zone", "second pulse zone", or other "pulse zones" for me - when I start running, my heart rate goes to the "red zone" very quickly. Nevertheless, this parameter has also been improving, but very slowly. It must take years of regular training to fix this, and there are no guarantees.

What is next#

After completing the basic none2run plan, I started their "Run to Race 5K", which aims to get you to the level where you can run five kilometers at will without dying.

I completed just the first week, which was easier than I expected initially. However, running three kilometers in a row is still a challenge (which I can do, but it is not easy).

Further plans#

I do not have any specific big goal. I had some thoughts in the back of my mind about running a marathon or at least a half-marathon, but I realized this was not mine. This is the ego. What I want to achieve is to feel good physically and feel my body adequately. Speaking about specific metrics, I would say:

• VO2max 30-40
• average heart rate while running – 160 bpm
• being able to run 10km spontaneously whenever this idea comes to my mind

So, I will stick to the training plans and pass them up to the 10K race plan. Then, I will develop a habit of running regularly.

While I am writing these lines, I am using Grammarly – to check style and spelling. And what it does is it suggests replacing all "I will try" with "I will", – which I find interesting because the latter feels more like a plan rather than just "Oh, maybe I will try. I dunno. I do not promise anything".

Nutrients I am planning to try#

It is not only about training but also about food. So, I did some research.

Here is a list of nutrients. If you have a deficiency in one of them, it might significantly impact your health and performance. Due to your lifestyle or life conditions, you might not even realize that you have a disbalance in one of those.

For example, number 10 is definitely a symptom I experience every time I do a running session. Also, number 9 – it is widespread that people do not consume enough protein and do not even realize that. If you have a deficiency, it might take 2-12 weeks of regular nutrient consumption to fix that.

1. Iron. It is essential for oxygen transport in the blood. Low iron levels can impair endurance performance and slow VO2 max improvements.
2. Magnesium. It is involved in muscle contraction, energy production, and cardiovascular health. It also helps prevent muscle cramps and fatigue during exercise.
3. Potassium. This mineral helps regulate muscle function and fluid balance and supports heart health. It’s important for recovery and reducing fatigue.
4. Omega-3 Fatty Acids. Reduce inflammation and improve heart and vascular health, which can help improve endurance and recovery.
5. Antioxidants (Vitamin C and E). Antioxidants help reduce oxidative stress caused by intense exercise, speed up recovery, and reduce fatigue.
6. B Vitamins. B vitamins (especially B6, B12, and folate) support energy production, red blood cell formation, and oxygen delivery, all crucial for improving VO2 max.
7. Nitrate-rich Foods. Nitrates can improve blood flow and oxygen efficiency during exercise, which helps improve cardiovascular performance.
8. Complex Carbohydrates. Carbs are essential for fueling aerobic workouts and recovery. Low-carb intake can lead to premature fatigue, especially during endurance training.
9. Protein. Sufficient protein intake is important for muscle recovery and repair and supports overall recovery after cardiovascular or strength training.
10. Hydration. Dehydration can severely impact endurance and recovery. Consider electrolyte drinks if you sweat heavily during exercise (this is exactly my case).

It is better to take blood tests to see if there is a deficiency, but sometimes (in my case), this is almost impossible. So, my idea is to try the items from the list individually and see if I can identify any changes.

Conclusion#

Changing a lifestyle is work. If you have been living with a lifestyle for thirty years and suddenly decide to change it to a healthier one, do not expect great results in a week or month. It will also take years to fix what needs to be fixed.

Do not set goals. OK, do not set big goals. Just stick with the new lifestyle. This is life now, whether you will achieve your goals or not.

According to many sources, after six months or more of reduced or occasional cardiovascular exercise (like 1-2 times per month), VO2 max can decline by as much as 20-25%, sometimes even more, depending on how much conditioning you had before and how drastic the reduction in training is. If you had improved your VO2 max to the normal range, it might drop back to low levels, though not relatively as low as where you started.

To maintain VO2 max, even with a reduced training schedule, you should aim for at least 1-2 sessions of moderate to high-intensity cardiovascular exercise per week. This can help preserve much of cardiovascular fitness, even if you’re not training at the same intensity as before.

A samurai has no goal, only the path.

Metrics and tracking are essential. Without them, you can't see whether you're on the right track.

The earlier you start, the better.