Forgot username?     |     Forgot password?

Show Blog Categories
Hide Blog Categories

Please have your Runkeeper login information ready.

FOR RUNCOACH USERS

1. Tap the Three Lines (on top left corner of your phone screen).
2. Select "Device Sync"
3. Tap "Sync with Runkeeper.".
4.Log into your Runkeeper account and grant access.

From the web, on a computer:

1. Login.
2. Select drop down on the top right of the page
3. Select "Device Sync" from the upper Right-hand corner of the screen.
4. Select "Runkeeper" as the service option.
5.Log into your Runkeeper account and authorize the permissions

Please make sure that you have the most recent versions of the Movecoach or Runcoach App for Android or iOS (iPhone).

FOR MOVECOACH USERS

On your mobile device:

  • 1. Tap the Me icon (on the bottom-left corner of your phone screen).
    2. Select "More."
    3. Select "Sync A Service."
    4. Tap "Sync with Runkeeper."

    From the web, on a computer:

    1. Login.
    2. Select "Training" from the top of the screen.
    3. Select "Sync a Service" from the upper left-hand corner of the screen.
    4. Select "Runkeeper" as the service option.

This action will take you to the Runkeeper website, log in and follow the instructions.

After your initial sync with Runkeeper, your data will be imported immediately to your Runcoach or Movecoach log. Subsequent syncs are manual. All data since your most-recent sync will be added to your log.



For some of us, inside running is a regular strategy. Work routine, location, time crunch, tough weather, safety precautions, rehabbing an injury, are all reasons to choose to the "Mill".  Wheter you are a regular or a newbie, here are a few thoughts on how to make the most of your time on a treadmill.

Treadmill Tips

hiruni_TMAny first timer on a treadmill can attest that the ride is slightly different than the ground in a variety of ways.  To account for these variances, we generally recommend some slight adjustments.  Without the wind resistance encountered when moving forward outside, the pace might feel a bit easier on a treadmill than on your normal run.  To approximate an equivalent demand, adjust the incline of the treadmill 1%-2%.

The second important consideration when running on a treadmill is attentiveness to your form.  With the ground traveling underneath and often a softer landing than most outdoor running surfaces, the body can easily tilt into various, slightly unfamiliar positions. If possible, run on a machine where you can gauge your posture in a mirror or reflecting window.  Try to keep yourself tall, with your weight over your feet.  The only thing worse than grumbling about running on a treadmill is grumbling about being injured because you were running strangely on a treadmill.  Attention to your form might even help you when you go outside again and have a clear, fresh picture of what your good form looks and feels like.

Because of the weather and the limitations of running indoors, you may have to adjust your workout a bit. 
> Increase the incline between 4 to 8%. The tougher grade can yield the raised heart rate you were looking for with your speed workout.
> Adjust your pace based on machine. If you are on an older treadmill don't try to run full speed. Instead make your interval longer by 1:00.
> If you are doing a tempo on the treadmill, start off 5-7 seconds slower. The belt can make you feel like you're moving your legs faster than normal. This will prevent you from pulling a hammy!


Runcoach Coach and Elite Marathoner, Coach Hiruni reports that treadmill workouts have definitely made an impact for her in the past years.  “One of the reasons I love the treadmill is that it is the best pacer in the industry. I live at altitude in a very hilly area. I can pace myself and stay on the target best when I use a treadmill. It keeps me honest and focued". 
To adjust your prescribed runcoach workout to a treadmill setting by manipulating the grade and pace, try using a treadmill pace conversion chart such as this one from HillRunner.com.  No two treadmills are exactly alike, so keep in mind you may have to make some slight adjustments with your machine.

Bad Weather and No Treadmill?

Occasionally, drastic situations may call for creative solutions.  If you are unable to run outside due to conditions and a treadmill isn’t available, all may not be lost.  If you are in an urban setting with a series of connected indoor walkways between office buildings, or within a long shopping mall, you may be able to just duck your head at curious onlookers and get at least a few easy miles in indoors.  Convention centers and long hotel hallways can even provide a last ditch opportunity on occasion.  Nike headquarters actually has a hallway where their athletes can run long strides and do so on a regular basis.  Tell that to anyone who questions you! 

The key is your safety above all. Make sure to be aware of variables like traffic, light, bacl ice, etc..   None of these options are ideal, but typically conditions which prevent the completion of a workout are temporary and a bridging solution might end up being better than nothing.

 



Our system syncs with all Garmin devices, including those with GPS (through Garmin Connect), and those Vivo Smart devices (through Garmin Wellness). You'll find directions below for both devices.

FOR RUNCOACH USERS

1. Tap the Three Lines (on top left corner of your phone screen).
2. Select "Device Sync"
3. Tap "Sync with Garmin Connect or  or Garmin Health.".
4. Log into your Garmin account and grant access.

From the web, on a computer:

1. Login.
2. Select drop down on the top right of the page
3. Select "Device Sync" from the upper Right-hand corner of the screen.
4. Select "Garmin Connect or Garmin Health" as the service option.
5.Log into your Garmin account and authorize the permissions

FOR MOVECOACH USERS

Garmin Devices with no activity trackers (Garmin Connect)
Make sure that you have the most recent versions of the Movecoach or Runcoach App for Android or iOS (iPhone).

On your mobile device:

1. Tap the Me icon (on the bottom-left corner of your phone screen).
2. Select "More."
3. Select "Sync A Service."
4. Tap "Sync with Garmin Connect."

From the web, on a computer:

1. Login.
2. Select "Training" from the top of the screen.
3. Select "Sync a Service" from the upper left-hand corner of the screen.
4. Select "Garmin Connect" as the service option.

This action will take you to the Garmin Connect website.  Log in and follow the instructions.

Initially, it takes 72 Hours for data from Garmin Connect to be uploaded to your Movecoach or Runcoach log. This wait is part of Garmin’s process. After the initial sync, Garmin will automatically import data into your log every time you sync your Garmin device with Garmin Connect.    

*Remember: Your workouts are uploaded from the server of each syncing service, not the device that you wear. In order to upload your activity to your Movecoach or Runcoach training log, you must regularly sync your device to Garmin's web platform.    

For Garmin Devices with Activity Trackers (The Vivo Series via Garmin Wellness)
Make sure that you have the most recent versions of the Movecoach or Runcoach App for Android or iOS (iPhone).

Have your Garmin Wellness login information ready.

On your mobile device:

1. Tap the Me icon (on the bottom-left corner of your phone screen).
2. Select "More."
3. Select "Sync A Service."
4. Tap "Sync with Garmin Wellness."

From the web, on a computer:

1. Login.
2. Select "Training" from the top of the screen.
3. Select "Sync a Service" from the upper left-hand corner of the screen.
4. Select "Garmin Wellness" as the service option.

This action will take you to the Garmin Wellness website.  Log in and follow the instructions. Initially, it will take 72 hours for your Garmin Wellness data to be imported to your log. (This is part of Garmin’s process). After that, Garmin will automatically import step data and GPS data into your log.




Please have your Healthkit login information ready.

For RUNCOACH USERS on an iPhone or other Mobile apple device.

1. Tap the Three Lines (on top left corner of your phone screen).
2. Select "Device Sync"
3. Tap "Sync with Apple healthkit.".
4. Grant all permissions 

From the web, on a computer:

1. Login.
2. Select drop down on the top right of the page
3. Select "Device Sync" from the upper Right-hand corner of the screen.
4. Select "Apple health" as the service option.
5. Log into your Apple health account and authorize the permissions

Please make sure that you have the most recent versions of the Movecoach or Runcoach app for iOS (iPhone).
FOR MOVECOACH USERS

On your mobile device:

1. Tap the Me icon (in the bottom left corner).
2. Tap More.
Tap Sync A Service.
Tap Sync with Apple HealthKit.

From the web:

1. Login.
2. Select Training from the top of the screen.
3. At the next screen, select "Sync a Service" from the upper left-hand corner of the screen.

After selecting HealthKit, you will be prompted to allow permissions to certain data, you must select “All Categories On.”

Your initial sync with HealthKit will pull data all historical HealthKit data recorded. After the initial sync, HealthKit data is synced to your Runcoach or Movecoach log once per hour or any time the App is opened and used.

*Important: Your workouts are uploaded from the server of each syncing service, not the wearable device. In order to upload your activity to your Movecoach or Runcoach training log, you must regularly sync your device to your service. So you must regularly sync your device to the web platform.*




Our system syncs with a variety of popular activity-tracking devices. That includes: Fitbit, Garmin, Apple HealthKit, Apple Watch, Strava, Runkeeper,  and Google Fit. 
It's critical to have a sync set up or manually log activity, as your data drives the Runcoach algorithm. The training plan will adapts to your training fitness level and volume. When you sync your device, any activity that's tracked will automatically be uploaded to your Movecoach or Runcoach log.

Below, you'll find information on how to sync your device. If you have questions, contact us at info@runcoach.com

syncsH
ow to Sync Fitbit

How to Sync Garmin

How to Sync Apple HealthKit

How to Sync Strava

How to Sync Runkeeper

How to Sync Google Fit



Resyncing Your Device





Distance runners need strong core muscles.
A strong core helps runners and walkers improve stability, balance, and posture.  A strong core prevents waster lateral movement while running, which means more energy is directed to move forward, faster!



Join Coach Tom for a full body workout.
full_body_core



Add Deep Breathing Exercises To Your Routine

There are various benefits of deep breathing exercises. These range from reduce stress to improved digestion and a natural pan reliver.

When done correctly, deeo breathes release toxins, promote blood flow and foster healthy body functions and sound sleep.



If you follow a Runcoach training program, chances are you have seen the term "cross training". 

So what exactly does it mean? 

Cross-training means a type of exercise that you can substitute for running. We include things like cycling, swimming, and strength training in this category. 

The purpose of cross training is to improves your aerobic fitness without the impact of running.  This is why most people consider cross-training to also be an injury prevention tactic during training. Below I will list some of my favorite cross-training exercises. I recommend taking at least one cross training day each week to prevent injuries, allow your body and mind to rejuvenate, & become a well-rounded athlete. 

cartoon-girl-on-elliptical-cross-trainer-vector-12090079_2#1-Elliptical
These are easy to find at any gym. Wipe off the handles before use and get pedaling.  Remember to maintain good posture and not place a lot of stress on your lower back. You should feel nice and tall, while moving the legs and arms in synchronization. 

Workout:
Elliptical 20 - 30 minutes total 
To challenge yourself, add in one minute of hard effort every 5 minutes. 

**Extra challenge: Set the resistance on the machine to a higher number for 30 seconds, pedal hard. Reduce the resistance for 5:00. Repeat. 







#2-Get in the Pool

The water is a great ally for us runners. If you can find a pool, maximize it for more than just a dip to freshen up. The two best methods to use the pool is to either aqua jog (pool run) or swim.  

Workout:
Aqua jog/ swim 30 - 40 minutes total. When aqua jogging it might be helpful to have a flotation belt. 
To challenge yourself, add in 2 minutes of hard effort every 8 minutes. 

**Extra challenge: Simulate a fartlek in water. After a 5-minute warmup aqua jog, or leisure swim, perform 1 minute hard/ 1 minute easy, 2 minutes hard/ 2 minutes easy in rotation 30 - 40 minutes. The "hard" and "easy" are all effort based. Whatever feels tough and relaxed to you on the given day. 


#3-Full Body Workout

Running is an extremely liner sport. This means we always move in one direction, often neglecting many muscle groups. Those neglected muscles need attention too. Especially your core. 

Workout:
15 – 20 minute full body workout. 
To challenge yourself, add in a 5 - 8lb weight. 

Checkout Coach Tom’s favorite full body workout.


Other Ideas: 
-Jump rope 
-Cross fit
-Pilates/ Yoga class
-Rowing machine
-Spin bike 
-Heavy weight lifting session
-TRX or HIIT Session












Races as we knew them are indefinitely put on hold. So what now? 
Well there's actually many others way to challenge your self and stay fit. Case &  point, run a marathon in 25 hours.

Runcoach athlete Aimee shares her motivations behind this unique quaratine challenge! We're sweating just reading about it!

aimee3
1)What are your reactions to the COVID19 pandemic?

COVID 19 has been and will continue to be an extraordinarily difficult experience for many in our nation and around the world. Many of my close friends are on the frontlines in healthcare and I am so grateful for their sacrifices. They make it possible for me to do something fun, like run a marathon in 25 hours. 

2)How do you stay motivated to continue to be active?

I live in Florida with two young boys so inactivity has not really been a choice! I am surrounded by great weather and lots of energy! We have been doing lots of running, biking, swimming and kayaking through the quarantine which has been such a blessing. However, the biggest motivator  for me is that I truly believe in the mental and emotional benefits of exercise in addition to the physical effects. So even on days that I do not feel motivated or excited about exercising, I remind myself of the reason I stay active: to practice self care. Not only for myself but also to hopefully be an example to my kids and students. 

3)Tell us a bit about the quarantine challenge and how you completed it?

I completed the “Marathon in 25 Hours” Quarantine Challenge. My training partner Mellissa found the challenge on Instagram and we decided to try it! The challenge began on Saturday at 12:00 noon. The plan was to run two miles on even hours (12:00, 2:00, 4:00 …)  and on odd hours we would run one mile until we reached 18 miles on Saturday. Towards the end of the evening Saturday I was losing motivation so I modified the plan and ran 3 miles at 7:00pm and 4 miles at 8:00pm to reach 18. On Sunday, we began running 1 mile on the hour every hour at 6:00am. We completed 8.2 miles to finish the full 26.2 in 25 hours! 

Admittedly, when I first saw the challenge, it did not seem intimidating. We had just completed the Dopey Challenge in January which consisted of 48.6 miles in 4 days (5k, 10k, half marathon, full marathon). Then I completed another full marathon in February. So this seemed doable. However, I grossly underestimated the effect stopping and starting would have on my body and mind. The first several rounds were great but eventually my legs started tightening in between runs. It was difficult to get them moving again! It was also challenging to find motivation to get up and start the next round as the day continued. This is why I modified the plan and increased my milage towards the end of the day. I knew eventually I would succeed in talking myself out of getting off the couch so I just got to 18 as fast as I could! Sunday was a little bit easier as it was just a mile per hour. But with 6 miles left, I found myself fatigued. I reached out to a friend of mine and she encouraged me to dedicate each mile to someone in my life and focus on them rather than myself. That was hugely beneficial in helping me finish out the last 6 hours. 

An additional component of the challenge that I did not anticipate was fueling properly. In retrospect, I should’ve had a better plan of what I was going to eat and when to eat it. Spreading the miles out over so many hours but running every hour made it difficult to eat enough calories throughout the 25 hours. 

One fun thing about this challenge was that I was able to run at a pace much faster than my traditional marathon pace. I completed this marathon 40 minutes faster than my PR!

4)How did you find Runcoach?

I am new-ish to running. I started running two years ago because of a deal I made with one of my students (I am a college professor). My first goal was to complete a half marathon which I thought was certainly impossible. I have never been a runner, much less a long distance runner. Once I completed the first half marathon, I fell in love with running. It has truly made me a better mom, wife, professor, friend etc. I then set a goal to complete a full marathon. I have now completed 2 ( 3 if you count the challenge) marathons, 5 half marathons, 2 10Ks and several 5k’s in a little less than 2 years. I had proven to myself that I can, in fact, finish. So I set a new goal to improve my time and become a stronger runner.  I felt overwhelmed trying to plan my speed workouts, tempo runs and guess my goal paces so I started looking into finding a running coach and that search lead me to the runcoach app. It was such a relief to find the app! I have been using the app for a little over a month and my speed has already increased significantly and I feel much stronger during my long runs! I plan to run a marathon in November and cannot wait to see the progress I have made with the help of the app and coaches. 

5)What’s your advice to folks struggling with motivation due to race cancellation?

My advice is to remember why you are running. Races are certainly one of the best and most exciting parts of running. However, the health and wellness benefits are undeniable and more impactful than medals and race shirts (which are admittedly awesome and the only things I collect!) 

aimee1aimee2



<< Start < Prev 1 2 3 4 5 6 7 8 9 10 Next > End >>
Page 4 of 17
Movecoach is a brand owned by Focus-N-Fly, Inc Copyright 2021