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My Experience with 10K Trainer by C25K®

By Tom Maloney

Health Informatics

28 September 2021

What were your personal goals for the assignment, and why is it important to you?

I have always looked for an alternative way to clear my mind and stay focused after trying meditation multiple times. I constantly tried meditating but often became distracted even after switching my meditation method and trying mindfulness meditation. The aim was not to entirely clear my mind but to remain fully aware of my surroundings and thoughts in the present moment. The continued failure prompted me to try out jogging for 15 minutes a day and noted a slight increase in my concentration, attention span, and overall mood. However, my body was not used to this strenuous exercise, and my legs felt stiff during the first three days, and I had to quit. Now, this course has prompted me to go back to running, and the only way I can stay disciplined is by having a well-planned running schedule. I came across 10K Trainer by C25K®, and I feel it’s a good application for accountability. My end goal is not running the 10 kilometers which the app is popularly known for, but I hope to use it for the next 3-4 weeks and improve my fitness and longevity.

Screenshots of the application

What features did the application provide?

After two days of trying the 10K Trainer application, my perspective about running has changed because the app alternates between walking and running. I felt that combining the two minimized the soreness I initially used to feel, and who knows, I might be a 10K runner by the end of the program. That said, I want to mention a few features I found quite appealing. These include convenient audio coach and alerts, integrated music and podcast options, an accurate map and health app integration, and access C25k forum with thousands of other runners where one can share their progress and success stories.

 What worked?

After a few days of trying the app, combining walks and runs have proved effective in running consistently without getting tired. I learned from the forum that this combination is called “wogging” (walking and jogging), such a hilarious name. Walking conditions the body and prepares it for the coming sprint or jog. In most cases, over-enthusiastic novice runners start off by going directly into running (my first mistake). For the most part, this often leads to a miserable experience characterized by sore muscles, mental burnout, or physical injuries. Scientific studies also back up this argument by conveying that walks before or during a run play a significant role in helping the muscles adapt, recover, ease fatigue, and rebound for optimum performance (Galloway, 2016). The author also argued that an individual can manage a slight stress increment “if a recovery interval is regularly inserted” (Galloway 25). I commend the 10K Trainer developers for researching and integrating this feature; I believe this was my biggest motivator to continue using the app.

The integration of a music playlist in the app is also a plus for boosting performance. Before running, I compile a playlist of songs that align with my mood. Even though some professionals argue against running while listening to music, it is quite refreshing and gets me pumped up for runs--especially in the morning. According to Hutchinson (2017), listening to music while running reduces the perception of how hard one is running. In particular, he indicated that music promotes one motivational and emotional state, “allowing runners to find their optimal arousal zone.” In other words, music primes numerous bodily systems for action. In my case, I felt that music blocks fatigue from reaching my muscles and brain, which significantly improves my effort and pace. Therefore, integrating music function in the 10K running app is a plus and one of the reasons I chose the app.

Lastly, integrating the podcasts option in the app was quite interesting and worked for me, especially during the walking phase before running. The app offers various podcast topics ranging from health and science, culture and education, lifestyle, business, and others. Most importantly, there is a search bar, and one can search their favorite or listen to the trending or recommended topics. I initially perceived podcasts as boring, but my perception has changed tremendously, especially since they pump me up in my morning exercise and boost my productivity. It is a unique distraction and helps me concentrate on running and even add extra minutes because I usually do not want to finish my workout until the episode ends. I came across the “Mindfulness-Real Ass Affirmations” podcast by Chisa Pennix-Brown, which offers affirmations that incite calmness. I perceive it as being your own life coach with a guided meditation that incorporates witty language, humorous, and mature perspective.

On days I do not feel like listening to motivational speakers, I opted for comedic podcasts, particularly “Netflix is a Daily Joke.” There are various options to choose from John Mulaney, Amy Schumer, and the famous Kevin Hart. Researchers indicate that the invention of podcasts helps people be alone and connected to others simultaneously (Heshmat, Yang, & Neustaedter, 2018). In particular, podcasts act as a flexible storytelling medium that prompts an intimate feeling and connection with the host, a good distraction when engaging in my daily physical workouts.

What didn’t work?

Even though the app is functional, I have a few concerns regarding the ads. One instance was when the ads interrupted my running after a full-page ad opened, and I had to reboot the app to continue. These mid-freezes are annoying, and developers should do something. Nonetheless, the app is practical, and everything else works perfectly. One thing I would change to make the application better is to remove full-page ads and incorporate a stats section whereby I can review, for example, the previous week’s stats. The app can also offer detailed information showing how fast I ran in each session.

 How did it make you feel? What would you change about the application to make it better?

10K Trainer by C25K® has ultimately changed my perspective towards running and prompted me to try mindful running, especially after failing terribly at mindfulness meditation. For those who do not know, mindful running refers to staying engaged with your body when running, paying attention to your breathing patterns and muscle movements. I found this quite effective, especially when listening to some “boring” podcasts; that is right, I choose boring podcasts on purpose. Doing so, I can let my mind and body connect at the same time, and my whole body emerges into a flow/liquid state. Running becomes effortless. I am a gazelle at that moment. I usually feel in sync with the surroundings, particularly the gentle morning breeze, as my muscles and mood connect with nature. Mindful running is a widely researched area, and physical health experts believe that integrating mindfulness with other healthy pursuits plays a crucial role in elevating an individual sense of wellbeing (Positivepsychology, 2020).

What were your expectations going into this assignment, and did your experience match those expectations?

My expectations going into this assignment were achieving a clear state of mind to help me remain productive throughout the day. So far, the progress is substantial, and I strongly believe I will achieve a strong physique by the end of the exercise. You know the popular saying that “the early bird catches the biggest worm,” this new experience helps me keep catching worms all day long. Furthermore, the experience has met and surpassed my expectations as I feel slightly lighter and healthy, not to mention the “runner’s high” keeps me feeling good and charged throughout the day.

How using the application compared to other times to monitor or change a health behavior

The 10K Trainer running app is outstanding compared to other methods I have used to incorporate morning runs in my daily schedule. When the Covid-19 pandemic broke early last year, I purchased a FitPro smartwatch from Amazon to help watch steps and distance covered and calories burned during exercises. Even though my newfound hobby to run in the morning died a premature death, I did not love the experience with the gadget. Nonetheless, I enjoyed its colorful LCD, TPU material design with a somewhat stylish strap. Another feature I found interesting was the blood pressure monitor and its notification feature, which notified me, for instance, if I stayed inactive for over one hour during the day.

Nonetheless, the FitPro smartwatch does not match my newly found 10K Trainer in many aspects. Firstly, the 10K trainer offers more practical features that significantly improve my running experiment. In particular, the walk-run feature has proved effective in helping me run consistently without getting tired. Another feature missing in FitPro but present in 10K Trainer is integrating music and podcast options, significantly boosting my performance. Lastly, I managed to achieve mindful running, something I did not know about when using FitPro. As days go by, running improves my sense of being as I easily feel in sync with my surroundings, particularly the gentle morning breeze as my body connects with that fresh air.

   References

Galloway, J. (2016). The Run Walk Run® Method. Meyer & Meyer Verlag.

Heshmat, Y., Yang, L., & Neustaedter, C. (2018, June). Quality’Alone’Time through Conversations and Storytelling: Podcast Listening Behaviors and Routines. In Graphics Interface (pp. 76-83).

Hutchinson, J. C. (2017). Running with music. AMAA Journal, 30(1), 13-16.

Positivepsychology. (2020). How to Benefit from Mindful Running and Mindful Exercise on Your Fitness Journey. PositivePsychology.com. https://positivepsychology.com/mindful-running-exercise/

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