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Cadence: The new audio running program


What a pleasure for me to announce the launch of a new product that I have been working on for several weeks: audio recordings to guide you during your running sessions! Yes, you heard me right, an audio running program, finally!

A 30-day running program

The CADENCE program, available on Ultime Fit, is structured over 30 days to help you discover or perhaps even rediscover running. I am with you every step of the way to guide you through your progress, to make your runs more enjoyable, more efficient, and of course, more motivating! Find these new sessions in the AUDIO section of the WORKOUT tab on Ultime Fit.

When going for a run, plug in your headphones, lace up your running shoes, click on “Start the session”, follow my instructions and you’re done. Your runs will never have seemed so short!

4 audio running sessions

Simply start the program and follow the schedule which will alternately cover four (4) different audio running sessions:

A footing session

The purpose of this session is to get your body used to sustaining a moderate running effort for a longer period of time. This is also a good session to start with if you are a new runner. It gives you a chance to get to know yourself better and adjust your pace.

Two interval sessions

A 40-minute session and a shorter HIIT session. These sessions are more intense and are designed to improve your cardiovascular capacity, your recovery capacity and your jogging speed.

And a Fartlek session

Perfect for improving your speed and endurance. Fartlek, the Swedish term for “speed play”, involves varying your speed slightly while maintaining a moderate to high intensity throughout the workout.

Strengthening and stretching sessions

On the days when you’re not running, there are video strength training and stretching sessions. This will improve strength and flexibility as well as provide the recovery time needed to reduce the chance of injury and ensure good progress. So, make sure you stick to the recommended schedule. One thing is certain, you will be moving every day, just in a different way!

To each his own

I use the fatigue perception scale so that you can always adapt the intensity to your fitness level, whether you’re a beginner, intermediate or advanced runner. For some, brisk walking will generate enough intensity, for others, it will be a faster jog. The goal is to follow YOUR OWN PACE at each outing.

Thanks to my colleagues and collaborators

A special thanks to Éric Charest and Renaud Giguère, two Nautilus Plus kinesiologists, who collaborated in the development of this running program.

Special mention to Nicolas Major for the sound editing and recording of the audio sessions.

Don’t forget to share your runs on social networks by tagging @utlimefit and the #cadence.

Enjoy your runs!

Karine Larose, M.Sc.

Karine Larose is a kinesiologist, Director of Marketing and Communications and Spokesperson for Nautilus Plus who specializes in fitness motivation. She authored The Guide to Healthier Living, penned the book 10-4 The Healthy Way to Lose 10 Pounds in 4 Weeks and released her third work called Zero Diet: Delicious and Healthy Recipes for Success, all by Les Éditions du TRÉCARRÉ. Karine has launched a series of exercise DVDs entitled 30 minutes par jour pour Vivre Plus and is featured on the ULTIME FIT online platform. Many TV shows and radio stations regularly request Karine’s point of view on physical exercise issues and points of interest.

Cadence: The new audio running program is a post from I'm taking charge. I'm taking charge is a blog that aims to help people in their journey to fitness through articles on training, nutrition, motivation, exercise and healthy recipes.
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