Tag Archives: Bridge to 10K

Success Story: Running to Stay Healthy

Most of the runners who shared their success stories started to run because they wanted to stay active and running seemed the more accessible and motivating way to start. After a few months hitting the pavement, they discovered they were falling in love with running and they could enter a 5K or even finish a Marathon.

But for some runners, this activity is also about staying healthy, physically and mentally. A month ago we met Honey on Instagram. Her motivation and positivism was such an inspiration to us, that we had to share her story with all of you! Can you imagine Honey used to weight almost 400lbs? You look great Honey!


Read her full interview:

– Share a little bit about yourself?

Name: Honey

Job: CEO Diamond Digital Music Group/ R&B Artist/ Producer

Location: Los Angeles, CA

– Why did you start being more active? Why did you choose running?

I started being more active for weight loss. At my highest weight I was almost 400lbs. After finding out I was borderline diabetic and at risk of several other health complications, I began my weight loss journey. I found that battling with PCOS was another factor that was making it hard for the weight to come off. This is why I chose running. Not only for the stress relieving benefits, but also the calorie burning. When I lost enough weight to where I felt lighter on my feet, I got started.

– When you began running, what did you find most challenging?

The most challenging part of running when you are still heavy for me is getting tired. I find myself wanting to go non-stop, but you have to allow your body to do what it can. Pay close attention to your joints and knees and ankles. You don’t want to injure yourself.

– What Bluefin app did you choose? How did you find it?

I chose the Ease Into 5k app first. I love the way it paces you and gives you a chance to walk and run in intervals.
– Did anything change since you started running?

Yes. When I started running, I feel like I can do anything. It gives me so much confidence that I started telling other people about it on Instagram. And running is definitely toning up my body all over.

– Any big motivators during your workouts that have helped you to keep running?

The biggest motivator or my favorite thing is listening to music while I run. I listen to my favorite songs and even my own music. I love that. I feel like I’m not alone when I listen to music while I run.

– What are your next running/fitness goals?

I have 50 more lbs to lose. And I want to complete the Bridge to 10K app. I know I can do it.

Do you want to share your success story with us and this awesome community of runners? Reach out to us on Facebook, Twitter or Instagram! Your story could be featured on our blog and social media!

How to Run a 5K in 30 Minutes Without Stopping

Eight weeks have passed and you’re finally an Ease Into 5K Graduate. But there are still two aspects of your running you want to improve: you actually want to run a 5K in 30 minutes, and without stopping. If your progress seemed to plateau in the last couple of weeks and your personal best is far from the 30 minutes, you’re not alone.

In fact, this is a major concern for those who end a 5K training program. And for those in doubt: Yes. It’s possible to run a 5K in 30 minutes without stopping! But it requires work, some adjustments in your training program and even a few tweaks to your diet!

If you have your eyes set on a longer distance, like a 10K, pick up where the 5K app leaves off and get to running a 10K with Bridge to 10K.

Make sure you take the following tips into consideration while training:

Speed Workouts


One fun way to improve your PR is by adding some interval training.
If you prefer to train in a running track, you can run a lap at your 5K pace, and then, a slower, easier recovery lap.

If you are running on the road, you can use lamp posts to mark intervals. After warm-up, try sprinting from one lamp to the next, followed by a lamp-to-lamp slower run. Repeat the pattern until you’ve covered a mile.

Hill training

To run faster you need to build up speed and endurance. Hill running is an excellent exercise because it builds up your leg muscle strength, helps your aerobic capacity, your stride length, and of course, your running technique.

And how about adding some speed training to hill running? You can run up a hill at a high speed and on your way down do some easy jogging or just walk.

Don’t start too fast


Endurance is an important aspect of a faster 5K. You need to run at a “conversational pace”, meaning you can talk, finishing your sentences while you’re running.

If you find yourself out of breath, just slow down, without stopping. As you increase your endurance, you’ll be able to pick up your pace; but to start, just focus on increasing your distance.

Posture & Breathing

Your posture is very important while running. Keep in mind: shoulders back. If you tend to lean forward, it’s harder to breathe. With an upright posture, you’ll breathe more efficiently. Don’t forget your arms must be at a 90-degree angle as you use them to move propel yourself forward.

One of the reasons why runners tend to stop and walk while training can be from side stitches. To prevent this, you need to avoid shallow breathing. Breathe in through your nose and breathe out through your mouth when you’re running. Don’t forget: breathe deeply from your belly, not your chest which allows you to take in more air.

Nutrition and Rest


A good balanced diet is important if you have a training routine. Make sure you incorporate carbohydrates, protein and both saturated and unsaturated fat into your diet. You can also keep a food diary and do some research on healthy recipes that will provide fuel for training and recovery.

Speaking of recovery, rest is very important to prevent any injury. Make sure you take at least one day off each week. Your muscles will appreciate the day off because they build and repair themselves during rest days.

Are you already running a 5K in 30 minutes? Share with the community how you accomplished this goal!

Success Story: from Couch Potato to Marathoner


A few days ago, we came across a new inspiring story from the other side of the world. Lerie, from Singapore, shared a picture of her first 10K on Instagram, done almost 3 years ago. Since she started running, she crossed 12 finish lines, including half and full marathons with the help of our apps!

Lerie is living proof that, regardless your fitness level, you always can challenge yourself and accomplish big! Read her full interview and get off the couch and into your sneaks!

– Share a little bit about yourself? 

My name is Lerie and I am 29 years old. I was a teacher but I am now a stay-at-home mom to my 20 month old son. I was born and raised in Bangkok, Thailand but have been living in the lovely clean, green, runner-friendly city of Singapore for the last 7 years.

– Why did you start running?

I started running because my then 25 year old self was sick and tired of being so unfit that I could barely even walk up a flight of stairs without gasping for breath. Running seemed like the simplest sport/workout to start off with.

– What challenges did you face when you began?

It wasn’t easy when I started because I hadn’t been active for so many years. On my first few runs I felt sick and exhausted. I felt like I would never get the hang of running. I had to fight every excuse and take the first step out the door each time. It was just so much “easier” to just sit on my couch and let time pass by.

– What was your first Bluefin app? How did you find it?

My first Bluefin app was Ease into 5K. I randomly read an article online about the best apps to use for health and fitness and they mentioned this app. Back then it was first called Couch to 5K and I was totally drawn to it because I feltl like a couch potato who wanted to run. So I checked out the app and the rest is history. I loved how the app/program was not overwhelming or scary in the sense that running 3 times a week and reaching my goal in 8 weeks sounded pretty realistic. The description clearly states that it was made for people who had never run before (me!) plus knowing that I could walk while training made it less intimidating. I enjoyed knowing the exact time, distance, pace and route and sharing my achievements/progress with friends and family on Facebook. The journal part was also fun for me because I was able to see how I improved. I can sincerely say I wouldn’t be where I am now in running if it weren’t for discovering Bluefin apps.

– Tell us about your progress: What made you go from couch potato to marathon racer? How many races do you have under your belt so far?

Well, as I continued to follow the Ease into 5K program I actually saw and felt progress! I could actually run further and longer than I thought I could each time and I loved having the record and seeing the stats of my run. I was ecstatic when I could actually run 3 minutes straight without stopping! I couldn’t believe myself when I actually ran 3km so you can imagine my happiness when I actually reached 5km. After that I wanted more. I wanted to challenge myself. If I could come this far I could go further right? Since the Ease into 5K worked so well for me I moved to the Bridge to 10K app. Needless to say, I reached my goal and achieved something I never even thought of dreaming which was running a 10K. I told myself if I couldn’t even climb up a flight of stairs without feeling out of breath but now I could run a 10K that means I could go even further right? So I trained and ran for my first half marathon and since I didn’t want to be half crazy I trained and ran my first full marathon too! For both, I used Hal Higdon’s Novice 1 Half Marathon and Novice 1 Marathon app.
I loved how these apps were catered to a newbie runner like me. I am just so glad I found what worked for me. I didn’t dare to dream or imagine how far I could go but I kept surprising myself. My first run to my full marathon all happened in a span of less than a year and a half. Here in Singapore, races are quite costly so I haven’t joined as many races as I would like to but I currently hold 12 medals.

– What has changed since you started running?

Physically I did lose some weight, but I also gained confidence from running that carried out to my work and relationships. A huge difference I felt was my energy. I had the energy and the enthusiasm to do things that normally tired me out or made me cranky. I felt like a new person and everything in life just seemed more positive and meaningful. There was no looking back. I never wanted to be that unfit person again. Even after having my first child, I dragged myself out to run again because I didn’t want that to be an excuse. Running has made me love life and health more. I didn’t realize how much I would love running, how much of an impact it would have on my life and how important it would be to me. It has changed my life so much that I even started a blog focusing on my running and healthy lifestyle journey: iactuallyrun.com.

– Any big motivators during your workouts that have helped you to keep running?

I would remind myself to compare myself to the person I was yesterday. To not forget how far I have come. I became even more motivated because friends and family actually were inspired by what I had achieved in running. Lately, it has been my son and having a family and wanting to stay healthy for my family that keeps me running. My dream is passing on the joy of running to my son and future children and us running together in races.

– What advice would you like to give to newbie runners?

Challenge yourself, give yourself the chance to look back and see how far you have come. Every run will be a miracle because it was something you never knew or imagined you were able to do. If an ordinary person like me can do something beyond what I ever imagined doing, you can do it too. Patience and starting bit by bit will get you somewhere.
You will be amazed at what you and your body can accomplish if you just set your mind to it!

Do you want to share your success story with us and this awesome community of runners? Email us at angela@bluefinapps.com or reach out to us on Facebook, Twitter or Instagram! Your story could be featured on our blog and social media!