Forgot username?     |     Forgot password?

Show Blog Categories
Hide Blog Categories
Coach Hiruni Wijayaratne

Coach Hiruni Wijayaratne

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. 




b1f9a3a5-f0ea-4ab6-a5f9-b9c8962b2444.__CR0016001200_PT0_SX800_V1___#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

What is mental health?Picture1

The World Health Organisation (WHO) defines mental health as ‘a state of well-being in which every individual realises his or her own potential, can cope with the normal stresses of life, can work productively and fruitfully and is able to make a contribution to her or his community’. Mental illness can impact anyone, of any age and background. Achieving and maintaining good mental health and well-being is important for everyone.


How common are mental health issues?

It is estimated that, 1 in 6 working age people can suffer from mental illness. Another 1/6 of the population can be affected by symptoms associated with mental ill health, such as worry, sleep problems and fatigue, which, while not meeting criteria for a diagnosed mental illness, will be affecting their ability to function at work.

Have a conversation:

It's okay to feel stressed out or unsure of how to cope with the daily demands on your plate. Keep a pulse on your heart rate, behavior, and mood. If you notice changes, have a conversation!

> Choose a trusted friend, coworker, 
> Select a private and comfortable place and time
> Discuss the changes you’ve noticed 
> (if you are having a conversation about another person's well-being) encourage them to talk openly. Don't complete sentences or jump in to provide a solution or opinion.

 

You have rights in the workplace. Read more about the US Equal Employment Opportunity Coalition and National Alliance of Mental Illness.



Take 5 simple steps toward better well-being:

1) MOVE : Exercise is a great way to release stress, improve your mood, and increase energy.
2) MINDFULNESS : Pay attention to the world around you. Focus on the present.
3) NUTRITION : Choose wholesome food choices, a colorful plate, and hydrate often.
4) GIVE : Perform acts of kindess. A simple gesture goes a long way for you and the reciever. 
5) CONNECT : Increase the amount of positive relationships in your life. Reduce the negative and time consuming.



d747ee20C180EC5-D2A8-4A67-872C-D253DB3024D8_2Teresa shares her incredible journey with the Runcoach community. She encourges us to first and foremost "START". However small the gains are, there are improvements!

Major milestone:
I started with the desire to lose weight- started walking. Now I feel it is truly a miracle- I can run 10 miles. I lost the weight but the other effects are priceless! No more depression, or back pain, I have more energy and I feel like I look so much better. I can actually see muscles in my legs and arms.


What is the secret to your success?
I started very small. Jogging for only 30 seconds initially. I continue to incorporate walk breaks into my run


What is the biggest obstacle to reaching your goals and how do you get over it?
My biggest obstacle was the weather and day light kept me from gettin in my runs. Bought a treadmill to deal with this.


What is the most rewarding part of training?
Seeing the success and improved health. My thinking has changed- other areas of my life I now use the same strategies. Start small and stick with it. Progress not perfection is what I strive for.


What advice would you give to other members of the Runcoach community?
Don’t give up. If a 200 pound woman can do it anyone can!


Anything else you would like to share?
You are worth it.



jo-houJoanna ran an incredible race at the 2020 Houston Marathon. She talks about her journey to the finish line, how she ran a "dream time", while managing a busy schedule, minimizing distractions, and  other obstacles. She encourages everyone to have fun and be kind to yourself through the process of gaining fitness.


Major milestone:

A major fitness milestone is definitely running my first marathon in January of 2018. I was going through a difficult time in my personal life so training was not a priority but I decided to still go through with the run. I did not feel ready for it but I proudly finished and I'm glad I went for it. As of January 2020 I have completed three marathons!


What is the secret to your success?

The secret is not being hard on myself when I have a bad day or training session. It's telling yourself it's okay not to PR and that I will get another chance at it tomorrow.


What is the biggest obstacle to reaching your goals and how do you get over it?
Time management! It has been a learning curve over the years with minimizing distractions but I know watching less TV or no TV and packing my stuff the night before have really helped. Those two minor changes have stuck with me over the years.


What is the most rewarding part of training?
The community. I've met a lot of people over the years that share similar goals and it's nice to have others to lean on when I need advice or accountability. It's rewarding making meaningful relationships along my fitness journey.


What advice would you give to other members of the Runcoach community?
Don't forget to have fun!!


Anything else you would like to share?
All of us runners/ triathletes had to start somewhere. It was not an overnight success but more so a lifestyle change/process. Start at one mile and work your way up. You too can run a marathon.


What feedback would you offer on the Runcoach experience?
It works! Stick to your plan and schedule and you will see results.

Beth is a super grandma and mom. She advocates to find joy every day, and how running helped to create a better version of herself. Go Beth!! Beth


Major milestone:

In life...being the Mom of three amazing big people and grandma of four beautiful little ones! In running..making a daily effort to become a runner, mentally or physically, after signing up for the half marathon.

What is the secret to your success?

Believing in myself. Living with intention, and finding joy in every day.

What is the biggest obstacle to reaching your goals and how do you get over it?

I am by nature a private person, so one of my greatest obstacles in this experience has been sharing my goals with others. Asking for advice is another. I signed up as a charity partner for Children's Minnesota and because I want to do right by that charity, I had a reason to share my goal with others.

What is the most rewarding part of training?

I love the escape. I also love the feeling of strength and accomplishment To lose myself in music and training helps me to be a better mom and grandma.

What advice would you give to other members of the Runcoach community?

Don't compare yourself to anyone else. Set your goal and do your best.
Anything else you would like to share?

My family tells me it is still an accomplishment to train and run, even if the bus picks me up, but I'd like to finish the Half Marathon, still running. My 6 year old granddaughter delights in saying "my grandma is a marathon runner" so I'd like to prove her right. I'd also like to cross that finish line not too far behind the son who tossed me a challenge to run with him!

kathy2Testimonials from the 2019 Marine Corps Weekend! 


"The Runcoach plan is hard and has a lot of volume compared to others. Many people said the mileage I was running was crazy, especially not having a time goal.

 I have pushed my son in one other marathon with 2 others. I knew how difficult it would be, on this course and with one less teammate, with my son being heavier and who knew the rain and wind that would ensue.

 Runcoach prepared me for it all. I did commit myself to it 100%. I did not miss one workout the whole 18 weeks...it's changed me and my running forever!"

- Kathy



 

"I want to thank you and your team for everything that you did for my success in the completing my first Marathon. I couldn't have done it without you and your team. All and all I faired very well considering weather conditions yesterday.

I'm a little sore but I expected that for being the longest run in my life 8 miles longer than ever ran.
Also thank you for the last minute tips for running in the rain."

- Donnie


 

"Hi Coach,

Race weekend was awesome!

I successfully completed my first Marathon and my dream Marathon the MCM. I feel great for the accomplishment!!!

Recovery is going well. Thanks for all the support!!"
- Karen

 



"Coach, I want to thank you for everything that you did for my success in the completing my first MCM. I couldn't have done it without you. All and all I faired very well considering weather conditions yesterday.

 

I'm a little sore but I expected that for being the longest run in my life. This has been the most motivating training program yet."

- Betsy

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.
<< Start < Prev 1 2 Next > End >>
Page 1 of 2
Movecoach is a brand owned by Focus-N-Fly, Inc Copyright 2020