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Welcome

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to week 4 of your first day to 5k

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program on Podrunner. I'm

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Steve Boyette and I'll be with you for about 2 minutes

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here and then we'll get going. So

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far we've talked about good running form and

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we've talked a little bit about mental attitude and

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frame of mind. Now let's talk

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about the music. The music in

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Podrunner isn't there to distract you but

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to give you a metronome to regulate your pace,

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which research has shown regulates energy

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expenditure and makes your workout more

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efficient. Podrunner uses electronic

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dance music because the tempo is dead

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on, because the individual tracks are

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designed to be put together to form one

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big piece, and because this type

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of music evolved from a long history

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of music meant to keep people moving.

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As the program continues and the higher speed

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sections get longer, you'll notice that

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the music gets more intense as it goes.

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I try to make that last high speed track

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the most energetic, positive, and

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uplifting. Even the slower sections

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will intensify as the mixes get longer.

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This is to give you some more motivation in the last

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part of your workout, when your energy reserves

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are lowest and you're starting to feel it. It's

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a boost. The cool down track

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always has a positive and relaxing vibe,

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and the beats will fade out when your workout is

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officially over, though the music itself

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might tail out a little past that to

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help ease you back down to earth. By

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coordinating your pace and taking part

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of your attention without demanding all of it,

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the music acts as an intermediary

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between your mind and your body. So,

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with good running form, a frame of

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mind that helps you get into the zone, and

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music that coordinates the two, you

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have body, mind, and music engaged

1:46

in a benevolent conspiracy to give you

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a great and efficient workout that

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also just happens to be more enjoyable. It's

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been the foundation of Podrunner's approach since 2006,

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and it's worked for millions

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of people. So let's put it that way.

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it to work for you right now. It's

2:02

week four of PodRunner's first day

2:04

to 5k program. 29 minutes between 129

2:07

and 140 bpm. Have a great workout, have fun, and keep going.

7:22

You

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has made certain that

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ourpsy is going

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to be flooded with prejudice because

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of the

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Can you

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show me this?

19:30

You You

23:00

You You

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