Welcome to Week 4 of your first day to 5K program on podrunner.

I'm Steve Boyette and I'll be with you for about 2 minutes here and then we'll get going.

So far we've talked about good running form and we've talked a little bit about mental

attitude and frame of mind.

Now let's talk about the music.

The music in podrunner isn't there to distract you but to give you a metronome to regulate

your pace, which research has shown regulates energy expenditure and makes your workout

more efficient.

Podrunner uses electronic dance music because the tempo is dead on, because the individual

tracks are designed to be put together to form one big piece and because this type of music

evolved from a long history of music meant to keep people moving.

As the program continues and the higher speed sections get longer, you'll notice that

the music gets more intense as it goes.

I try to make that last high speed track the most energetic, positive, and uplifting.

Even the slower sections will intensify as the mixes get longer.

This is to give you some more motivation in the last part of your workout when your energy

reserves are lowest and you're starting to feel it.

It's a boost.

The cool down track always has a positive and relaxing vibe and the beats will fade out

when your workout is officially over, though the music itself might tail out a little

past that to help ease you back down to earth.

By coordinating your pace and taking part of your attention without demanding all of it,

...