Tag Archives: Ease into 5K

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!

Success Story: The couple that runs together, stays together!

After creating more than 20 apps in the last 5 years, we’ve witnessed the progress of thousands towards a more healthy and active lifestyle! Nothing motivates us more than hearing from runners whose lives have changed thanks to one of our apps. And we know it also helps you get your butt in gear!

A few days ago, we got an email with not just one success story, but two! Tammy and GT, a couple from Arizona, started running together 3 years ago and have already a few half-marathons under their belts! Whoever said that couples who sweat together, stay together forgot to say “And accomplish big!”.

Here’s the email we received from Tammy:

Tammy ang GT at Las Vegas Rock N' Roll 2014

Tammy ang GT at Las Vegas Rock N’ Roll 2014

“One month before my husband and I started using your “Ease into 5k” app (October 2012) I had someone ask me if I ran since I spent so much time at the gym lifting weights and working out on the Elliptical. My response, “there are only 2 reasons to run, if I am being chased by a perpetrator or a predator”.

Fast forward a month, my husband wanted a way to get fit without going to the gym. I had read several posts about couch-to-5k programs and said I’d do it with him. We found your app, and it really worked. We were both astounded by the success, us 2 who hated running based on gym class experiences.

Three years later we have both placed in the top 3 of our age brackets for various 5ks. I have completed 6 half-marathons and am training for my first full marathon (will run it in January). My husband has completed 3 half-marathons and will be completing his 4th, in January as well. We have found a great community of people, learned much about ourselves as a couple and as individuals. Your apps have made this possible. Thank you!

Running requires us to show up and try, perfection is not part of the equation. There will be rough runs, exhausting runs, runs that make us question why we run. Keep at it, it is in those rough moments that the greatest growth as a runner and as a person become possible!”

Thank you Tammy and GT! You’ve just made our day!

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!

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!

5 Tips for Busy Running Moms

Finding time and motivation to run is hard for all of us. For busy moms, it’s even tougher. With your full time job, small children that require your full attention, and a household to manage, you still manage to find time for date night and your friends every now and then. How can running fit in such a hectic schedule?

We put together some simple tips and tricks that will help you balance training and motherhood.

Wake up early to run


The hardest thing about being a mother runner is finding time to workout without hurting the family schedule. Early mornings are usually the best time slots to fit a run. At this time of the day there aren’t any interruptions, and there’s no need to arrange babysitting because everyone is still asleep. But motivation can be hard to find when you would rather stay in bed instead of lacing up. It can be really helpful and motivating if you prep everything you need – clothes, running shoes, pre-run meal and water – the night before. When the alarm goes off, you won’t have any more excuses to skip the workout. Just say to yourself, “Don’t think, just go.”

Make every minute count

If mornings are not a good time to squeeze in a workout, and evenings are too crowded to log a few miles, you should start making every minute count.

Many runners plan their workouts around their children’s naps; others run laps around the soccer or baseball field when their kids are at practice; and putting your kids in a day care a few miles away from home can do wonders for your weekly mileage.

The most important thing of being a busy mom runner, is to pick the most convenient time to work out and learn to be flexible – a 4-mile run may turn into 8 miles if your child is behaving in the running stroller, or a longer run might get compromised if your kid would rather be at home.

Choose the right training plan


If you have just decided to have a more active lifestyle, you should begin with a minimum time per day and minimum number of days per week goal.

How about 30 minutes per day, three days per week? You can easily fit in a workout in your busy mom’s schedule with a run/walk interval program, such as Ease Into 5K.

Interval workouts alternate high-intensity levels with lower-intensity effort, which helps you see greater results in less time. Studies have shown that interval training burns three times as much fat as running twice as long at a moderately hard, steady pace. But the benefits don’t end there – recovery from interval training forces the body to continue burning fat for energy.

Work out alone

Although working out with a running partner can help you stay motivated, coordinating schedules can be a daunting task.

Working out alone allows you to manage your own schedule, fitting in a run whenever possible and focusing on a more targeted workout that will you give you quicker results.

But if you already have a running buddy that holds you accountable, you can both benefit a lot more from this partnership. Next time you go out for a run, bring your kids along and swap the duties back and forth – have your running partner watch the children while you run, then switch when you get back.

Cherish your solo runs


When you run alone, make that workout about you. You need that time to recharge yourself, away from the chaos of your busy mom life.

When you run, try to focus completely on running and don’t let thoughts of your children or other worries distract you. It will be hard at first; but when you get back from your work out, your kids will have your complete attention and you will feel physically and mentally reinvigorated and ready to give your best to all those around you.

Two are Better than One: Valentine’s Day Instagram Contest


We’ve talked a lot about the benefits of training with a running partner. Meeting a buddy for a run can help you get out of bed even when you don’t feel like it, make you perform better and help you stick with your goals.

But what if that running date was… a date? You’ll find that working out with your special someone won’t just make you both fitter. You’ll gain more quality time with someone you care, you’ll share some of the added benefits of running and you’ll even spice things up in the bedroom.

To make it even easier to get you both off the couch and start training for your first 5K, we are giving away 2 Ease Into 5K apps for Valentine’s Day. To win, show us why two are better than one when hitting the pavement and follow these simple rules:

  1. Follow @bluefinapps on Instagram.
  2. Post a photo on Instagram that shows us why your sweaty sweetheart is the best running partner ever!
  3. Hashtag it #BFAValentine and tag @bluefinapps. Remember to direct message us if you’re private.
  4. No inappropriate pictures. Keep it clean!
  5. You have until 02/14/2015 11:59 pm EST to enter!
  6. Enter as many times as you would like.
  7. The winner will be chosen via random.org and will be announced on the 16th of February!

Good Luck!

How to Make Ease into 5k app work with Nike+ app and Nike+GPS

Nike+ app

How to make our running apps work together with Nike+ app.

  1. Start Nike+ app and start the workout (select None for the workout music)
  2. Press the “home” hardware button on your iPhone or iPod touch
  3. Start the Ease into 5K app, add music, choose the workout day, and tap on GO. Tap Start to begin.

Nike+ app will stay in the “background”  and you will see the red bar
on the top of the screen. In order for Ease into 5K app to work if your device does not support multitasking, Nike+ app
needs to stay in the background the entire length of the workout which basically means that you should not tap on the Nike+ red bar while in the workout.

Nike+GPS app

How to make our running apps work with Nike+GPS.

  1. To be able to use both apps at the same time you’ll need to have iOS 4 software update running on your iPhone or iPod touch and have one of these devices: iPhone 4, iPhone 3GS, the third-generation iPod touch (32GB and 64GB models from late 2009), or the forth-generation iPod touch
  2. iPhone mute switch must be turned to off in order for audio alerts to be played when the apps are in the background.
  3. Start Nike+GPS and start your workout.
  4. Press the “home” hard hardware button on your iPhone or iPod touch
  5. Start the Ease into 5k app, add music, choose the workout day, and tap on GO. Tap Start to begin.

You can find the OS version by going to the Settings app then tapping
on General > About and noting the Version number

If you need to update follow link below: http://www.apple.com/ios/

Four weeks of iTunes gift card giveaways

Here’s a complete list of winner for the “The Motivator” giveaway:

Week 1 – @kaztx

Week 2 – @apmom

Week 3 – @fotostars

Week 4 – @healthyandbella

Congratulations to all of you. Hope you are still keeping up with your workouts!

Good news for the rest of you: I’ve decided to keep the giveaway going indefinetely. Get healthy, tweet, and win! If you needed some extra motivation to complete those 5k runs, now you’ve got it.

For details on how to enter please see the original post.

Happy running!

iTunes gift card giveaway – Week 1

The winner of the first week of $25 iTunes gift card giveaway is @kaztx and this was the winning tweet. Congratulations @kaztx! You can add new music to your workout playlist or use the gift card to buy some cool iPhone apps.

Everyone else, better luck next time! Remember, the real benefit is getting fitter and healtier, the iTunes gift card is just a little extra.

Happy running!