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Melissa ran a big personal best in her half marathon. Running personal bests is hard. Imagine doing so after a heart attack, and having to start from scratch, while overcoming major self-doubt. She has a simple but powerful message: "Follow the training plan. See Success" melissa_oliver


What is the secret to your success?
The secret is to follow the training plan. Doing something better

What is the biggest obstacle to reaching your goals and how do you get over it?
For me time. Schedule conflicts are tough but I made it a priority to just do it mentally. I have to overcome worrying about my heart. I had a heart attack 15 years ago. I have 8 stents in my LAD. Not letting fear get in my way has been something I've overcome with time. I was a recreational runner before my heart attack. I was considered a healthy person when I had my heart attack. Try feeling confident in your body when out of nowhere it fails you :/ Not easy.

What is the most rewarding part of training?
Hitting my goal. Not dying, HAHAHA! Sorry, that may not be funny to others but without humor I wouldn't get through it. On a serious note, the most rewarding part is the accomplishment of the goal. I ran a half marathon PR!!

What advice would you give to other members of the Runcoach community?
Use the program. Follow it. See results. You can adjust it as you go. Email the coaches, they will help answer your questions. Laughing

Anything else you would like to share?
I didn't think this App would be that much help. I was really surprised at how helpful it was to me. I enjoyed every aspect of training and the motivation.


New! Points System

Written by Jennifer Van Allen June 09, 2019

Movecoach uses a Point System (MPS) to normalize energy expenditures from a variety of activities. The intent is to give Yogis, Steppers and Pilates Pros an opportunity to move up the leaderboard like Cyclists and Runners. The MPS is somewhat tied to caloric expenditure. Body weight, climate, incline and altitude are not considered. Below is a full list of point allocations for workouts logged in Movecoach. If a pace falls between the listed speeds, we round to the closest points per hour.

movecoachpointssystem


References:

Calories burned in 30 minutes for people of three different weights. 

Energy expenditure comparison between walking and running in average fitness individuals. 

Energy expenditure of walking and running: comparison with prediction equations. 

 

 



Do you drink coffee each morning without realizing the impact it could have on your performance? There are certainly pros and cons to caffeine, and the benefits can really boost your training and racing if established in practice. coffee

Pros of Caffeine
1-Increased mental alertness and desire for more effort and stronger performance. You are more awake, alert, and ready to tackle to the run mentally and physically.
2-Enables your body to burn fat more easily while running long distances, which is essential for the marathon. 
3-Can help your body be more efficient while running in heat and humidity by improving temperature regulation within your system.

Cons of Caffeine
1-Coffee can mess up your stomach if you're sensitive, thus, it is recommended to practice and find a source of caffeine intake that works for you. Tea, gels, tablets, chews, gum, drinks, etc. Once you find a product that works, stick with it!
2- It can be challenging to get consistency in a cup of coffee. Light roasts contain more caffeine, dark roasts contain less, and early morning races make it difficult to get coffee
2-3 hours beforehand. Everyone responds differently to caffeine and you may only need one small cup, or you may need more. The recommendation is 3-6mg of caffeine per kg of body weight. Learn what the perfect amount of caffeine is for you.
3-Potential dehydration is something to be aware of when consuming caffeine. This will not happen if you take in fluids with your caffeine. Remember to always drink 16-24oz prior to a run or race, if you do this, you won't risk dehydration.

The Caffeine Taper
Try cutting back caffeine during training to just workout days and long run day. Drink decaf, or a caffeine free tea as an alternative on the recovery and off days (if you still feel like you want and enjoy the routine). This will help you feel more energized to crush your hard training and will prepare you for race week when it is recommended to refrain from caffeine the 4 days leading into your race. Removing caffeine before an event helps create a heightened sensitivity, and when you have caffeine on race day, you will feel great!

The pros outweigh the cons as long as you practice to determine which source of caffeine and how much of it works for you. Once you develop a routine of incorporating caffeine into your training and racing, we look forward to hearing how you feel your performance has increased both with fitness and proper application of the ergogenic aid of caffeine!



 

Now with Movecoach, you can track the time you spend practicing mindfulness techniques—and earn rewards for it.

We’re rolling out Mindfulness Minutes in response to a growing demand, and the mounting scientific evidence that mindfulness improves physical and mental health.

A growing number of the world’s most respected companies—including Intel, Apple, Google, and General Mills—are investing in mindfulness initiatives for their employees.

Mindfulness is an effective way to take care of your body and mind—even if you aren’t even working out on a regular basis— and earn rewards in the Movecoach Challenge along the way!  Click here for 7 Ways to Take Mindfulness Minutes at Work.

How it Works

There are 4 different ways that you, as a Movecoach participant, can log your Mindfulness Minutes:

  • 1. Manually: You’ll log your activity just as you would for another type of workout. Select “Log,” then choose the “Other” category.  For Activity Type, select “Other”or “Take a Class.” For Workout Type, select “Mindfulness.”

  • 2. Automatically via Healthkit: iOS participants can enter their mindfulness minutes with HealthKit. By syncing Healthkit with Movecoach, the mindfulness minutes will automatically upload to the Movecoach log, and be taken into account as rewards are distributed.

  • 3. Automatically via Fitbit: iOS participants can enter their mindfulness minutes in the Fitbit App. By syncing Fitbit with Movecoach, those minutes will automatically upload to the Movecoach log, and be taken into account as rewards are distributed.

  • 4. Automatically with other Apps: iOS participants can sync their HealthKit Apps with popular paid mindfulness Apps, such as Headspace and Whil.


What Counts as a Mindful Minute?
Apple HealthKit describes Mindfulness this way:

“A state of active, open attention on the present. When you’re mindful, you observe your thoughts and feelings from a distance, without judging them good or bad. Instead of letting your life pass you by, mindfulness means living in the moment and awakening to experience.”

Like physical exercise, mindfulness isn’t a one-size-fits-all proposition. You have the freedom to choose the mindfulness techniques that are most helpful to you.

Click here to learn about 7 Ways to Practice Mindfulness at Work.

Any questions? Contact us at coach@movecoach.com.


Click here to learn about 7 Ways to Practice Mindfulness at Work.

Any questions? Contact us at coach@movecoach.com.


Quad Stretch

May 13, 2019

 

You might notice that the front of your thigh gets sore after a hilly run or after a week of

increased mileage.  That soreness you feel is the 4 quadriceps muscles that make up

the front of the thigh.  Stretching them out will help in the recovery process. 

quad_stretch



Hamstring Stretch

May 10, 2019

 

Runners often complain of hamstring tightness.  Avoid this problem at all costs!  No

muscles group is an island - over time tight hamstrings will cause your hip rotators and

glutes to overcompensate and shorten.  So stay on top of stretching this important

muscle group!

hamstring_stretch



Here are six tips to help you start charging toward race day.

shoesTake it easy. Most of your runs should be done at a comfortable, conversational pace. These easy runs allows you to get time on your feet to build a solid base of aerobic fitness, without getting hurt. Many runners take their easy runs too fast, risking injury, and sapping the energy they need for quality workouts, like intervals and long runs. As a result, they end up stuck in the medium-hard zone,  and frustrated that they can’t reach their goals.

Make some plans. Look at your schedule, and see how your major workouts like long runs and speed sessions will fit in with all your family, work, and social commitments. If you need to move workouts around, that’s typically okay—as long as you don’t do two hard workouts back to back. If you have any questions, don’t hesitate to ask. Just write to us at coach@runcoach.com.

Get dressed. It’s tempting to wear whatever athletic shoes and apparel you have on hand, but it’s not a good idea. Ill-fitting and worn-out shoes can lead to injury. Clothing not geared for athletics can make any run uncomfortable. Go to a specialty running store and get fitted for a pair of shoes that offer your feet the fit and support they need. Get apparel made of technical materials that wick moisture away from the skin. It will help you stay cool and dry when you feel hot and sweaty, and help minimize uncomfortable chafing. It may seem like a big investment, but it’s money, time, and stress you’ll save by staying out of the doctor’s office.

Eat like an athlete. What you eat and drink will have a huge impact on how you feel while you’re on the road. Eat wholesome, unprocessed foods that will help you unleash your strength and speed. Figure out which pre-run foods will boost your energy without upsetting your stomach. For any run of 70 minutes or longer, you’ll want to refuel while you’re on the road to keep your energy levels steady. Aim for 30 to 60 grams of carbs per hour.  Consume midrun fuel at even intervals—don’t wait until you’re tired or hungry, it will be too hard to regain your energy. There are a variety of sports gels, drinks, chews and bars on the market. Experiment with different flavors, brands and formulas to figure out what sits well with you. And be sure to recover right after tough workouts, especially intervals and long runs. Within 30 minutes of finishing your workout, have a wholesome snack or meal with protein and carbs to restock spent energy stores, and bounce back quickly for your next workout.  As you ramp up your mileage, resist the temptation to eat with abandon. It’s shockingly easy to eat back all the calories you just burned – and then some— end up at the starting line heavier than when you started training. The more wholesome your diet, the better you’ll feel during your runs.

Develop good drinking habits. Dehydration has been proven to drag down pace and make even easy runs feel difficult. Sip calorie-free fluids throughout the day to make sure you’re well hydrated going into each workout. Aim for half your body weight in ounces each day. So if you weigh 160 pounds (or 72.5 Kg), aim for 80 ounces of fluids per day. If you weigh 130 pounds (59 Kg), aim for 65 ounces per day.

Buddy up. Join a friend or a running group—the miles roll by faster when you have others to socialize with—especially during speed sessions and long runs.

Reach out for help. Any time you have questions, don’t hesitate to reach out to us. We’re here to help! Contact us at coach@runcoach.com.



helen_blogHelen has persevered through physical set backs and anxiety running on roads, to complete a fast marathon just before her 60th birthday! She shares inspiring advice to "never give up", and "you get what you put into running".



Major milestone:
Completing a marathon just before my 60th birthday in a time of 4:01:05 following a serious car accident in late 2015 (just after running the DCM) when I didn't think I would ever walk properly again never mind run a marathon!

What is the secret to your success?
Determination and a will to exercise and get back on track. I still have nervousness crossing roads and being afraid that I might fracture my tib and fib again while running on uneven surfaces

What is the biggest obstacle to reaching your goals and how do you get over it?
Fear and loss of confidence which I had no issue with prior to my accident. I just wanted to get back out again with my friends from my running club who had kept in touch with me during my year off from running

What is the most rewarding part of training?
Sense of achievement always when a run is completed. Delighted with my progress and times at my age. Running with a group of friends. Being able to train to participate in races



What advice would you give to other members of the Runcoach community?
You will only get out what you put in! To achieve success running you must run....simple as that! When training for 2018 DCM, I had to go out on occasions when I didn't have company because of my work schedule but I still did it



Anything else you would like to share?
Never give up! It is worth the effort to get back if you have been injured, but be patient as you must listen to your body. If you can't run do something else like the bike indoors or cycle outdoors



What feedback would you offer on the Runcoach experience?
I've had great chats online with Coach Lindsay!



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