None To Run Pdf Free Download
I am getting started running.
This is interesting for me to say because I've been a runner since I was in 4th grade. Truth – I've run marathons and completed Ironman triathlons.
Also true. I just got back from a very long road trip which is one of my longest personal breaks from running.
Instead of assuming that just because I'm a long time runner and even have a running coaching certificate that I knew everything about starting to run, I decided to do some research about starting from scratch.
I also for the first time in … ever … have no races that I'm training for. Which is fantastic because I don't have a mileage goal and can think about the process of starting.
Tools I used to start running before there were apps
Today I'm going to cover apps that help you get started running. This is something that didn't even exist when I started running. I didn't have a phone with apps until decades after I started.
Before we get to the apps I'll share a story about another time I "started running" before I had a phone.
I did a year of school in France in college and during that year I didn't run much at all. Nope, and I ate a lot of cheese…and drank plenty of wine. I'm pretty sure that is exactly what you are supposed to do when you study in France but it's not a great way to maintain run fitness.
After I graduated and moved to Miami one day I thought … okay, enough of this… I have GOT to start running again. I got in my car and I figured out a 5 mile loop. How did I do this? I reset the trip odometer to zero and drove down the street until I hit 2.5 miles I looked around at where I was and made a note. Yes … 5 miles was shockingly ambitious for somebody who wasn't running at all. That's probably why I remember it.
By the way, this very old school technique of mapping out a route still totally works. Just saying.
I don't remember how often I worked on this but my entire strategy was that I would run as far as I could go until I felt like I needed to stop and then I turned around and walked home. That was it – that was my entire plan. I didn't even have a watch to record how long it took me to run this. Every so often I would get in my car and use the odometer to figure out how long I had gone. Eventually, I could do the whole thing.
Boy how times have changed.
Apps that can help you get started running.
I think that all of these apps use intervals. Which means you will run a segments of time and then recover. You can walk or rest during that segment (depending on how you feel). You can find these in the app store on your phone. I'm an apple product person. I'm sure it's different on the android system … but I have confidence that you (the reader) can figure it out.
None to Run
The None to Run training program is really for people who are just starting running or coming back. You can begin with this program if you are not running at all.
You can download the None to Run app for free and check it out for 7 days and then you have to upgrade to a paid plan. You can (right now) download the pdf of the general program to see what it is from the website.
It's very gentle steps. It begins with 30 seconds of slow running and 2 minutes of walking and builds to 25 minutes of running.
The app runs on your phone and it will talk to you. I suggest headphones. You could run it on your phone without headphones but I don't suggest this because you will most likely annoy the crap out of the people nearby you.
Here's what I experienced when I used the None to Run App.
- Each segment gives you a 5 second notice that you are changing from run to walk.
- It also tells you when you are halfway through each interval.
- My phone also vibrated to let me know it was time to shift from run to walk.
- At the end of your workout you get a summary.
Couch to 5k
Couch to 5k is maybe the most famous program or app to get started running. Probably Bazillions of runners have gotten started with this program. Bazillions may not be a real number.
In fact, it's become such a phenomenon that I'm not even sure there is really just one couch to 5k program. When I looked for an app – several were offered. I don't know how similar the programs are and I didn't try them all.
This app/program begins with 60 seconds of running and 90 seconds of rest and a total workout of 30 minutes. The goal of this is to get you to a total of running (without walking) 3.1 miles or 5k over 8 weeks.
It begins with a 5 minute warm up and ends with a 5 minute cool down. The app did not give me warning that it was about to change from run to walk … which was okay. It did tell me when I was halfway through the workout which was great because I knew to turn around and head back. It does display your progress through the intervals and how much time remains but you have to be looking at the screen.
I used headphones to hear the app speak to me. I recommend that. I used my Fitbelt to hold my phone while I ran/walked.
At the end you have to be quick to see your summary of your workout they use this as an incentive to get you to upgrade to the paid program.
In doing research for this article I found many people who reported that the program advances too fast. In fact, there is even an FAQ about the big jumps. My feedback on this is that this program is probably designed for people who already are doing 30-60 minutes of physical activity a few times a week. That's not really "from the couch" but it is what it is.
The advice is just to repeat the earlier week until you are ready to make the jump which probably works but it may not be a great confidence boost to hit a portion of the program and feel unable to hit the benchmarks. Or it could be a challenge you want to tackle. It depends on your personality.
c25k is a free app to download. You can use the free service for 7 days and then they want to charge you a monthly fee.
Zombies Run!
I tried a zombie run app about 10 years ago when I had a few friends who LOOOVED it. This is a blend of audio drama – with a zombie story — and running.
There's also a bit of a video game included because you earn "stuff" like water and medicine that you can use later.
You will want headphones most likely unless you want to share your zombie story with your fellow runners. Also, I guess it should be obvious but this really appeals to people who love Zombie stories.
You set the duration of your workout. They call the run's missions. The story is not nonstop. It plays for a few minutes and then your personal playlist will go and then the story will pick up a few minutes later. It does not tell you when you are halfway or update you on your distance or progress. It can track your progress with your phone's GPS and also steps. You can change it to work on a treadmill. I also tracked my run with my watch. Worth noting the app was set to kilometers. If you live in a place where you prefer miles I guess it's good to know that.
I tend to listen to podcasts when I run but that was not a great fit so I recommend music for this.
You can set it to startle you or not. I chose not. I remember not liking that when I tried it before but that's me not the app. Even without that parts of the story will suggest that zombies are on your tail and it's hard to resist picking up the pace when that happens.
I downloaded the app for free but there are pay upgrades you can select.
This is something totally different from how I normally run. It's definitely a fun change of pace.
Peloton App
This is probably the biggest and fastest growing exercise app out there at the moment. Peloton is (I think) best known for their home/indoor biking platform. They do also offer a treadmill which is called the Peloton Tread.
Peloton has built a giant team of really great coaches who put together their workouts. I think their coaching roster probably includes the most famous (and possibly best) trainers in the world.
They have an app which you can use for workouts including runs and even outdoor runs. You get a free month trial and then it looks like the pricing is $12.99 a month. This will change so if you are reading this and the pricing info is wrong – that's totally possible. This trial is managed through the app store. So you pay Apple … or wherever you download the app.
The production quality of these workouts is hugely better than anything else I tried. It's like being in a group workout.
There is music and voice instruction throughout the workout. I loved the music selected. I didn't do it on purpose although I'm pretty sure you can sort by music but I happened to choose a workout that had music I really enjoyed.
This is the only workout that I tried that included instructions for the warm up that included some dynamic stretching which is great.
The personality of the coach is very high connection. It's great but you have to want a fully coached workout. The coach talks a lot. This is not for you if you want to zone out and run with your thoughts.
They even do some instruction on RPE in this workout which I thought was great. They call all the listeners "peloton" which felt a little funny but not bad. They do have general engagement feedback that they say like "you look great" and that did fall flat to me because I'm not there with the coach.
This workout was the best designed workout of the apps that I tried. There was a warm up a main workout that included different effort levels and instruction and a cool down. It's impressive.
The workout that I picked was coded as beginner. Because this is an article about getting started running. And it's not that this is wrong but the workout I selected falls into the trap that I think a lot of fitness workouts do. It's a beginning workout only from the perspective of a person who has been in fitness a long time.
There are other workouts in the app that look like they are more beginner effort. It's totally up to you what you choose. If you are a beginner beginner beginner this workout might have left you feeling like you couldn't keep up and that doesn't always work for all runners. Some people will be more successful with a structured program.
I thought this workout was great. I think the app is great. I really do think that Peloton is reshaping the world of fitness and in some very cool ways.
Nike Run Club App
Funny story. We actually have an in person Nike Run Club that meets at the Nike Store on South Beach. I forgot there was a Nike Run app because I think of it as a group run. Lol. But I even already had an account.
I want to thank the readers who suggested that I look at this app.
I think the Nike Run Club app is totally free. I did not find a place where it wanted to charge me for a premium service.
Free is a big deal for a lot of runners who are starting. It's nice that this is an option because a lot of people have phones and upgrading to a watch is not cheap. It runs on your phone and it uses audio cues so you might want headphones.
There are 3 ways to use this app.
You can just track your run. You can do a guided run which has a Nike Guide coaching you along. You make that selection at the top and I actually thought I was doing a guided run when I was just tracking my run. Just fyi.
You can use a plan to reach a goal which they call My Coach. This will make a running training plan for you for any distance from 5k – to marathon. That's pretty amazing actually because it's a free app. I haven't gone through the whole things but it sounds VERY COOL.
The app connects to your music and then it speaks to you while you are going. It also connects to Apple Health on your phone but I admit I'm not an expert on that and how it gets info like heart rate.
The Nike Run Club app will pause anytime you stop moving. I don't do that on my watch (because I forget to restart it and I want to know my total time) so that was interesting to me.
When you are finished it asks you to update your shoe selection so you can track when you need new shoes.
Which of these apps is better?
Here's the thing. What's best is an opinion. The best one is the one that you like.
That's totally a non answer. But it's the answer I'm giving.
As a coach I have a philosophy there is no single correct way to train. What works for one person might not work for another person. When you are getting started I think the best thing to do is to get started and then begin to build on successes.
There are probably lots of other apps. If there are others please let me know.
Many of these apps are based on an interval system.
I think intervals are amazing. And the very best way to get started increasing mileage. I first learned about this when I started marathon training and the program was a Galloway Running Program. It's named after Jeff Galloway the runner and he's got a website, nationwide training group and lot's of books.
If you don't want to add another app to your routine you can actually do this with any interval timer. My running/triathlon watch has an interval setting that I use.
Three ways to do this without an app or a watch.
- Or you could go super old school and run by feel until you feel tired and then rest.
- Or another tech free and very effective method is to pick an object and run there and then walk a bit.
- A third tech free way to do this is count your steps. Run 50 paces and walk 50 paces. True story when I was training for a marathon using the Galloway method I shared it with my father in law and he shared that he had been using this count the steps method for years. It works.
When people start running sometimes they feel like you need to run the whole time or you aren't a real runner and honestly – that's just not true. If you want to use it as your personal goal that's okay but it's not what I choose to believe.
I mentioned at the start that I've been running since I was in 4th grade. It's true – I have considered myself a runner since this gym class on a rainy day. That Gym/PE teacher told me I was a good runner. I've considered myself a runner ever since. That day when that happened we were running across the gym and then waiting until it was our turn again. It was a game. If you have kids you've seen them run they run a little bit and then they rest. It's like a giant game of tag. In my mind – intervals are totally legit.
And it's not just me and Jeff Galloway who agree on this. My first running training book was by a very famous coach named Jack Daniels. Yes .. exactly like the liquor. He is literally one of the fathers of modern running training strategies and 99% of his book is for very fast runners or people looking to run longer and faster. BUT, in there … inside this elite running book is a section that describes that if you cannot run 30 minutes straight at an easy pace how to build up to that and what he describes is intervals.
I'm going to produce some more resources about getting started running for readers so if you have questions definitely let me know in the comments how I can help.
Posted by: darwindarwinanichinie0267393.blogspot.com
Source: https://www.amysaysso.com/apps-to-help-you-get-started-running-for-fitness/
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