Ready, Set, Run! Expert Tips From Apple Fitness+ Trainers Cory & Emily

Whether you’re lacing up for your very first 5K or looking to level up your pace, Global Running Day (June 4) is the perfect excuse to hit the pavement. We caught up with Apple Fitness+ Run Trainers Cory Wharton-Malcolm and Emily Fayette to talk motivation, playlists, pacing—and how the right mindset (and tech) can carry you farther than you think. —Noa Nichol

What’s your best advice for someone who’s brand new to running and doesn’t know where to start?

Cory: Go out there and have fun. Start small, and don’t compare yourself to others. Fitness+ has amazing 10-minute Treadmill workouts that give you the option to walk or run, so you can go at your own pace and build up over time. 

Emily: The biggest hurdle is often just getting started. Start simple and stay consistent. And plan a running schedule you can stick to. Consistency builds confidence! 

Many people struggle with motivation—what are your go-to strategies for staying consistent with a running routine?

Emily: Have a plan and do your best to stick to it. Each week, I like to have my workouts and runs in my calendar so it keeps me both motivated and accountable. Fitness+ allows you to create a Custom Plan — a personalized schedule based on the workouts and meditations you want to do, with reminders to keep you on track. You just let Fitness+ know what kind of workouts you like, what music you enjoy, and how long you want to work out for, and it does it the rest. All you have to do is follow the plan and put in the work! 

Cory: And Apple Watch is a great accountability partner — you can see your metrics, track your progress, and use Activity Sharing to share your workouts with friends for extra motivation. Nothing is more awesome than crushing a workout and having your friend or family acknowledging it and sending you some encouragement or even a little smack talk. 

How can runners use Apple Watch and Fitness+ to track progress and stay inspired during training?

Emily: There are metrics galore on Apple Watch to help you track your progress and keep you motivated. It’s like having a coach right there with you. I love that I can use different features and customize displays depending on the goals I have that day — whether it’s the Pacer feature to keep me on track, or just being able to see my cadence, heart rate zones or split time right there on my wrist during a run.

Cory: The Summary tab in the Fitness app has a history of all of your workout sessions, and it can be used as a diary of all of your activities. You can scroll back and see what you’ve done, as well as how far you’ve come. I also like to review my Trends to see how active I am over time. I love seeing my Activity rings close in the middle of a Fitness+ workout — the celebration pops up on screen and it gets me very excited and keeps me going.

What are some common mistakes beginners make when starting to run, and how can they avoid them?

Cory: Sometimes people go out too hard, too fast, too long. Start simple and enjoy the journey. Fitness+ offers different workout durations, so you can start with 10-minute workouts and build up from there. We also have Collections like Run Your First 5K to help you ease into running.

For those looking to level up their running game, what types of workouts or habits should they add to their routine?

Emily: Embrace speed and hill work, start strength training, and make sure to warm up and cool down for every run. Fitness+ has great options for all three — our Treadmill workouts incorporate speed work and/or hills to help you level up and push further; add strength training into your routine with the 3 Perfect Weeks of Strength program; and prepare for and recover from a run with the Yoga for Every Runner program.

Cory: Once you feel ready, try longer Treadmill workouts or head outside and explore the Time to Run episodes on Fitness+. In both, intervals can be done walking or running, and you can gradually increase your time spent running. Fitness+ Collections are also specially curated to help you go for a goal — Run Your First 10K will help you work up to running 10 kilometers nonstop. 

How do you personally structure your own training week—what role does recovery play?

Cory: I make a training plan! Right now, I’m training for the Berlin marathon, and I have a weekly training plan. I run 4 days a week (Monday, Wednesday, Thursday and Saturday); do yoga after most of my runs; steam or sauna everyday; and I make sure I get 7+ hours of sleep a night. I take my recovery even more seriously than I take my runs. I also make sure to eat a balanced diet and I foam roll nearly everyday. Also, take advantage of the metrics and data available to you. Apple Watch is the perfect partner for that. I always refer to Training Load in the Activity app — it allows you to compare the intensity and duration of your workouts over the last 7 days to what you’ve done over the previous 28 days, and helps you understand the strain on your body. This allows you to make more informed decisions about how and when to adjust your workouts. Don’t be afraid to change the plan. Some days you might need to dial back the intensity or your distance, or even take a rest.

Emily: I can’t perform at my best without recovery. I set aside time at the end of every day and either do stretching or use the Yoga for Every Runner program on Fitness+. And I make sure to take time to cool down at the end of every workout. I have to admit that I have a love/hate relationship with foam rolling!

Music and mindset can be huge—what are your tips for creating the perfect running playlist or headspace?

Emily: I use a different playlist for almost every run, depending on my mood and the energy I need. I love that I can have it all ready and available right on my Apple Watch, to hit play on whatever I need in the moment. And music is the heartbeat of every Fitness+ workout and Time to Run episode, to keep you motivated from start to finish! 

Cory: Match the music with the run you’re planning to do and how you want to feel in that moment. One suggestion is to not make the music too fast at the beginning, so you’re not chasing a BPM and kicking off too fast. And think about where you want your power song to land in the playlist, to push you when you’ll need it most. 

What does Global Running Day mean to you, and how do you recommend readers celebrate it this year?

Cory: For me, every day is a celebration of running! And this is one day in the year when everyone is encouraged to get out there, do what you can, and make sure it makes you smile! And if you need even more reason, you can earn a special award on your Apple Watch on June 4 by recording a running workout of at least 5K (3.1 mi).

Emily: Global Running Day is a celebration of movement, connection and joy. Running is my meditation and my way to find joy, push myself, and discover what I’m made of. Let’s celebrate together, by getting out and going for a run!