The 4-Mile, 10 Minute Pace Playlist

An awesome playlist is key when completing your running or cardio training. If you don't feel motivated, you will have a difficult time with your workout and might even fall short of meeting your goals for the particular workout. Try out this playlist for your next run. It's set so that you have a warm-up song, 4 miles worth of songs at a 10 minute pace (almost 40 minutes - just borrow some time from the cooldown song to complete your run) and a cooldown song.  The beats in these songs are optimal for a 10:00 mile pace, so get out there and get moving!

4-Mile, 10 Minute Pace Playlist

Warm-Up: 

Passenger, Let Her Go

4-Mile Run:  

Florence & The Machine, Dog Days are Over

Twisted Sister, We're Not Gonna Take It

The Fray, You Found Me

Zac Brown Band, Free

Van Morrison, Brown Eyed Girl

Neon Trees, Animal

Bruce Springsteen, Dancing in the Dark

Jason Mraz, I'm Yours

Florida Georgia Line, Cruise

Bon Jovi, Wanted Dead or Alive

Cooldown:

Adele, Skyfall

This playlist is perfect for completing the cardio workouts in the She Sweats 12-week Run Builder.  Need a little extra help with incorporating strength training with your runs? Don't want to think about your workouts? Let us be your personal trainers with our She Sweats 12-week Run Builder and decrease your mile time. It guides your workout each day and has everything you need! Find out more!

FREE Running Apps You Need to Have on Your Phone

Technology has changed our lives immensely, including how we workout. It's easier than ever to track your progress and see instant results before, during and after your workouts. You can incorporate your favorite tunes while you run and track your mileage all in the same mobile phone app with the push of a few buttons.

Try out some of our favorite, no-cost running and cardio apps for your next workout!

FREE Running Apps You Need to Have on Your Phone

RUNTASTIC

Runtastic is SUPER cool! With the release of their updated version, Runtastic allows you to control your music from their app, whether you are using Google Play, Pandora, Spotify or other supported streaming service), while of course, mapping your run and measuring your mileage and pace. Runtastic goes a little further and even offers a live tracking and cheering, which enables those you specify to see your location. I LOVE this for safety reasons! You can even set the app to "coach" you along your run or workout.

Availability: Apple Store/iPhone, Android Market/Google Play, Windows Phone and Blackberry App World

RUN WITH MAP MY RUN

Run With Map My Run is super simple to use and does basic functions like tracking route, mileage and pace, while also tracking nutrition, and food. Run With Map My Run offers the ability to try out new routes others have shared (with their times, so you can try to "race" against their time), as well as social media integration for sharing purposes.

Availability: Apple Store/iPhone, Android Market/Google Play, and Blackberry App World

RUNKEEPER 

Runkeeper is a tried and true running app! I'm not sure if out of anyone that I have ever mentioned it to, they hadn't heard about it or even used it. Back when I never ran (and I mean never), I still had it on my phone! It's so easy to use and the tracking capabilities are spot on and easy to follow, especially if you want to view your progress and stats. They even store them online!

Availability: Apple Store/iPhone, Android Market/Google Play

ENDOMONDO SPORTS TRACKER

The Endomondo Sports Tracker is a really robust app! Of course it does all the necessary tracking functions like your mileage, pace, route, while offering a few more features you can't find in every running app. It allows you to set a workout goal for yourself and you are ever-so-nicely guided through that goal by your app audio "coach" throughout your workout. Pretty cool, huh? It's got the social aspect down too - you can send and receive "pep" talks (audio) to your friends and comment on their workouts directly from the news feed.

Availability: Apple Store/iPhone, Android Market/Google Play, and Blackberry App World

 Need a little extra help with incorporating strength training with your runs? Don't want to think about your workouts? Let us be your personal trainers with our She Sweats 12-week Run Builder and decrease your mile time. It guides your workout each day and has everything you need! Find out more!

Cardio - Explained! Plus, Ways to Mix Up Your Cardio Routine!

Cardio - Explained!

Confused by which type of cardio you should be doing? And when? Let us explain!

Low Intensity

Low intensity means just that...low intensity. Examples include walking and swimming. Your heart rate should be 40%-50% of your max. To calculate this subtract your age from 220. Low intensity is usually done for a longer duration.

You are able to fully carry on a conversation while doing low intensity cardio.

Medium Intensity

Medium intensity is keeping your heart rate at 50%-70% of your max. This includes brisk walking or walking at a medium incline.

You are sweating and it is getting difficult to carry on a conversation.

High Intensity

High Intensity is preforming at 70%-85% of your max.

High Intensity Cardio: Consistently maintaining a high intensity for the duration of the workout. Running and hiking are examples of high intensity cardio. 

High Intensity Interval Training (HIIT): HIIT workouts are intended to be short in duration but make a huge impact by way of quick bursts of intense output with adequate rest periods in between. An example includes sprints.

It is very difficult to carry on a conversation while preforming high intensity cardio or intervals.

You can gauge your intensity by the "talk test" as we have mentioned above, taking your pulse, or by using a Heart Rate Monitor.

So, what is the best type of cardio to do? A mixture of all 3! Don't do the same thing at the same intensity each day. Check out our Tips and Workouts Tab for our cardio routines, including home workouts if you are unable to get to the gym.

Ways to Mix Up Your Cardio Routine!

Do you dread cardio? Mix up your cardio routine and try something new. Even if you do love running it's always good to mix it up! Check to see what type of classes your gym offers, take one, and have it count as your cardio. When the weather is nice take advantage of hiking trails near you. Try things that make it fun and that don't make it feel so much like a "workout".

Need a little extra help with incorporating strength training with your runs? Don't want to think about your workouts? Let us be your personal trainers with our She Sweats 12-week Run Builder and increase your mile time. It guides your workout each day and has everything you need! Find out more!