Whether you are a seasoned runner, or someone who has just started out, one thing all runners would have experienced is the runner’s high! We know a thing or two about this having set off thousands of people on their running journey, with our systematic and scientific 5K and 10K running programs.

But we always knew that getting people started is just the first step, and so we wanted to give seasoned runners too a chance to see the awesome features of FirstRun.

With that in mind, we are presenting FirstRun’s Free Run! Just about anyone can start the Free Run experience which has no fixed training program. So now you can use FirstRun without signing up for one of our training programs. All you have to do is set a time or distance for your run and we will take you through the entire run with our unique voice coaching, motivation and tips for staying injury-free.

FirstRun’s Free Run has been designed to give runners independence and the chance to stick to their running routines. The Free Run feature will be available for all users absolutely free of cost. While not everyone can afford a running coach, FirstRun has removed that need altogether.

Run for time or distance with the Free Run feature
Run for time or distance with the Free Run feature

Just head to the Programs section in the main menu and tap on Free Run in the bottom. Next, select whether you want to run for time or distance, and set the number in the box. That’s it. Once you hit start run, your timer begins and you will be given prompts at every kilometre and every five minutes. In addition you get tips about technique – if you are an inexperienced runner – and diet and nutrition.

In the future, you will be alerted about other milestones including a feature that many FirstRunners have asked us about: The metronome. This will now help you adjust and fine-tune your cadence, with a clear feedback mechanism. Also coming soon is a calorie alert feature which will notify you as cross important milestones.

Besides the Free Run, you can also now buy our 10K premium training package for just Rs 99. We have slashed the prices of this premium training package for a limited time. All you have to do is enter the app, head to Programs, tap to buy the 10K package and enter coupon code FIT10K to avail the Rs 200 discount.

With this 12-week program, you can train to become a 10K runner even if you have never run a tenth of that distance before. We extended the approach we took for 5K for someone who has bigger ambitions right from the get go, but does not have the experience of running or working out. Still not convinced? Here are a few perks that runners all around the world are all too familiar with, including the over 100,000 runners who have seen what FirstRun has to offer.

It’s so easy to start! Really, it doesn’t get simpler than running. Firstly, it’s a natural movement for humans and all you need to start is a pair of shoes (that’s optional too) and an open road (or a treadmill).

Time to shop for lower sizes: You’re definitely going to lose weight. Along with training, workouts and running, also running requires you to maintain a balanced diet that will hold you in good stead for the rest of your lives. And when you are a runner, you are also cross-training and doing yoga to improve your running.

Healthier joints and bones! Fewer risks from bone-related illnesses. Running strengthens your bones and muscles and helps improve bone density, thereby reducing risks of arthritis and osteoporosis. Also get ready to say goodbye to coughs, colds, and fevers. Running boosts your immune system by keeping your muscles and organs well oxygenated, which basically means that you can battle everyday annoying allergies with ease.

Experience the runner's high!
Experience the runner’s high!

What stress? The endorphins released during a run keep you in a good mood for most of the day. Just 15 minutes of running can trigger an endorphin rush which makes it easier to deal with stressful situations, and gives you clarity in high-pressure environments. It’s no wonder that high-ranking executives are usually runners.

Reduce risk of diabetes: Studies have shown that running regularly helps to lower the risk of type 2 diabetes. As a bonus you will also start looking younger: All that circulation also gives you a glow that makes you look younger, and keeps you fit even at an old age. Running helps maintain a healthy triglyceride level in the body and lowers the risk of many problems related to cholesterol.

Get a new boost: The boost to your stamina does wonders for your athletic needs and your family life. Regular running helps build up your stamina, and you’ll find yourself doing more things in a day than ever before, and also have plenty of energy reserves to take on any physical challenge.

Get a spring in your step!
Get a spring in your step!

Runners sleep better: Running makes sure you have done adequate physical exercise in your day, so at the end of it, when you have to hit the bed, your body is tired and your mind is at rest, just how it should be for a good night’s sleep.

And there’s no better way to start running than using FirstRun’s systematic, flexible and built-for-beginners programs. Download today to start your fitness journey!

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