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Runcoach trainee Beth , shares her incredible story of self-belief, trusting the process, and beating the odds!  

Beth_R._cusromer_success_imageMajor milestone:
From a Wheelchair to Marathon Training is my "MAJOR" milestone that is just incredible... a miracle!


What is the secret to your success? Do a little more today than yesterday. Read on to learn about Beth's 10 steps challenge. 


What is the biggest obstacle to reaching your goals and how do you get over it?
In May 2014 I was a cyclist riding hundreds of miles a week. I crashed and landed on my head and face, suffering a Traumatic Brain Injury, or TBI for short. My 3 adult children quit and/or took family leave and moved back home to help me get back on my feet. They would say "We got you, don’t worry.”
The first big breakthrough was taking 10 steps. The next day, I went 20 steps. This led to an obsession to add 10 steps a day. I started keeping notes on graph paper. It took two months, and it was a huge accomplishment the first time I ran a mile without stopping! My dog ran every step with me.


What is the most rewarding part of training? I’m proud of myself!!! I ran my first 5K in 2015, then a bunch of trail races. In fact, it is my belief that running and trail running are the reasons my brain has made improvements. I’m reminded of Dr. Jay Alberts, who works with MS patients and advocate for working hard and pushing limit to enhance brain function. I’ve also met some fantastic people, and made some great friends.


What advice would you give to other members of the Runcoach community?
It’s fun to change up your routes, especially try to make your long run an adventure! It is my hope that somewhere along the line my story will help even just one other person with a brain injury. It is running that made all the difference in my progress.

 

Anything else you would like to share?
Never in my wildest dreams would I ever have believed that I would become a runner. Nevertheless be training at 63 years old, to run in the NYC Marathon!!!


What feedback would you offer on the Runcoach experience? I’m one that tends to overdo it and get injured. Runcoach is a reliable way to build gradually and be successful (ha- I hope lol).


Your activity contributions go a long way!jennie Movecoach understands employees move in all different ways. Below we've worked with your employer and the NHS to even the playing field, and give cyclists, yogis and walkers the same chance to earn Oktappreciate points for your movement.

*All points are rewarded on a monthly basis, based on the criteria below. 

You must use your Okta email to be eligible to earn rewards in our Oktappreciate platform. Our points system cannot identify personal emails.


Every 20 points = $1 USD or 1 Oktappreciate point

How to earn points by logging activity: 

Per week = 20 points

  • Complete 3 workouts per week (yoga, cross train, classes)
  • Complete 3 mindfulness sessions
  • Cycle 75 miles (120 KM)
  • Step 21 miles (34 KM)
  • Run 21 miles (34 KM)
  • Walk 21 miles (34 KM)
  • Swim 5 miles (8 KM)

 

Per month = 120 points

  • Complete 5 week cross train streak
  • Complete 5 week walk streak
  • Complete 5 week cycle streak
  • Complete 5 week swim streak
  • Complete 5 week run streak
  • Complete 5 week mindfulness streak
  • Complete 5 week workout streak

In order to earn points for the race, the race must be logged within the same month the race was completed.

Log a result from an organized RACE = 100 - 800points

  • <5K = 100 points
  • 10K-20K = 140 points
  • Half marathon (21.1K Distance) = 200 points
  • Marathon (42K distance)/ half ironman = 400 points
  • Ironman = 8000 points

FAQ (for Okta employes only):

1) Can I earn more than 20 points per week and/or more than 120 points per week?

Yes, combine any of the listed activities to maximize your points.

For example, if you log more than 3 workouts per week, the most you can earn is 20 points But, if you workout more than 3x, cycle more than 75 miles, and meditate 3x all within a week, you've earned a total of 60 points per week!

**It is an employee's responsibility to report any missing points within 30 days, otherwise those points are forfeited. Points are uploaded around the 10th of every month in Oktappreciate for the month prior. EXAMPLE: Points earned in January should be posted around February 10th, and you would have until March 10th to report any missing points from January.



Cap_City_Half-tracy_treneffTracy recently ran a blistering 10K, which is his best fitness level result by more than 10 points. We asked him about his journey to this break-through race and any secrets to success he'd like to share.

Major milestone
: Ran a 10k in 45 minutes. The last mile I ran at a 5:55 pace. I had never run a mile under 7:00 prior to this.

What is the secret to your success? Setting lofty goals and religiously following the plan Runcoach puts in front of me. Choosing a competitor in my age group from an upcoming race that I want to beat and training as hard as I can to accomplish that goal.

What is the biggest obstacle to reaching your goals and how do you get over it? Staying within the training plan. I try to do too much and suffer small injuries.

What is the most rewarding part of training? Seeing the results. Last year I ran half marathons at a 8:55-9:05 pace. This year I'm sure I can run at 7:55.

What advice would you give to other members of the Runcoach community? Follow the plan as closely as you can and don't try to exceed the limits given in the training plan or eventually you'll suffer an injury and ultimately have to completely start over.

Anything else you would like to share? I love the quick responses and encouragement from the coaches when I have questions or issues.

What feedback would you offer on the Runcoach experience? It is a great program. I needed some guidance because I started running 2 years ago and had no idea what I was doing. I didn't necessarily need a personal coach to watch me 24/7, I just needed a good training program, some videos to watch to see how it is done, and someone knowledgeable to answer any questions I might have-all of which Runcoach provides. My heel-to-toe running has transformed to ball of the foot first with push and feels more natural and easy thanks to this program.


Rest is Best

May 21, 2022

Written by Rosie Edwards.

We are runners. And for many of us (as runners), our mentality is to GO, GO, GO! We love to push the boundaries of what we think our bodies can do and live to test the waters in order to gain that extra 1%.

But have you ever stopped to think about how our bodies absorb all of the hard work that we put in?

Insert the HOLY GRAIL of training, REST.

rest_blog_image



You might notice the Runcoach schedule has a "6 day max" of run day assignments.  Why does every individual need at least one day off? Let's find out:


- Recovery: Training is a stimulus or stress which elicits a response. We stress our bodies through physical activity. It is within recovery that we see super compensation of fitness development through cellular adaptation, further capillarization in the leg muscles, and improved blood chemistry to move oxygen to our working muscles. 


- Injury prevention:
It’s no secret that running can be hard on the body. Many of us are road runners. We pound away at the concrete in preparation for our next big opportunity to go fast. Our muscles, joints and bones need a break from this.

 

- Mental breaks: Sure, running is fun, and it can be a great stress reliever. However, a rigorous training program can be mentally challenging, too. A rest day helps to give you time to enjoy other hobbies and avoid burnout.


- Replenishing glycogen stores
: When training we use the glycogen in our muscles for energy and it can be a training regimen in itself to keep these stores topped off through adequate nutrition. A rest day provides you with a day to top off precious glycogen stores in preparation for your next big run.

 

So next time that you put your feet up, feel good about it. Rest is an invaluable part of your training too, after all.



Night_running_croppedIn order to fully enjoy the benefits and experience of outdoor exercise, it is important to stay safe.  Although some basics seem fairly simple and even obvious as sound preventative measures, even experienced runners and walkers might do well to review a few simple safety tips.  Although mishaps are rare, the habit of good safety practices can really make a difference that one time when you are desperate for help.

 

Tell someone when and where you are going

If someone is expecting you at a certain time and you don’t arrive, they might send the help or make the call that might prove crucial in that very small chance that you really are in trouble. If no one is aware that you are past due or where you might have gone, those who care about you might have a much tougher time tracking you down.  Leaving a note on the counter, sending a text, or just telling a friend, family member, or co-worker what you are up to is a good habit to keep.  Even if you live alone, leaving a note to be seen by someone else in the event another needed to enter your house while looking for you, a text to someone else, or even an online calendar entry take next to no time at all, and can help others to track you down if things really have gone awry.

 

Be visible

Whether you are running or walking at dusk or dawn, in bad weather or hazy good weather, on a remote trail or a busy road, it does not hurt to wear bright clothes. Make choices that ensure other pedestrians, drivers, cyclists, and others can see you.  Be visible to traffic coming the opposite direction when you don’t have an ample shoulder, be visible if you are sharing a bike path with quickly moving wheeled vehicles, and be visible if you turn an ankle, fall into the bushes and need some help.  If you don’t like loud clothing, a bright hat or even a white hat / visor can often do the trick.  Time to jump on board with the neon trend, even if that means donning a reflective vest at night.  That split second of recognition can make a huge difference in a challenging traffic situation.

 

Have water

This piece is not the space where we talk in depth about the value of hydration as a training tool.  However, water can be crucial if stuck in hot weather or other challenging situations.  It is such a simple thing to bring a water bottle that we might take it for granted, but if you have ever been in a prolonged situation where clean water would have been useful, you will likely never forget again.

 

Be aware of your surroundings

Just like the defensive driving course you took as a high schooler, runners and walkers should always keep their surroundings in mind.  Scanning the path ahead will allow you to stay one step ahead of dangerous situations.  Keep your eyes open for individuals who might be following you in city locales, for quickly opening car doors, for cars entering and exiting driveways.  Be on the look out for wildlife that might pose a problem in less densely populated areas, aggressive dogs with no visible means of restraint or territorial boundaries, and topography with an ankle-challenging pothole ahead.  Furthermore, either ditch the headphones, wear them in one ear only, or turn the volume low enough that you can still be aware of the ambient noise.  That moment of awareness can make the difference.

 

When possible, go with a buddy

Many of us run or walk solo more often than not, but when possible, it is always safer to go along with a friend who can help if something goes awry, and make any individuals with less than wholesome intent think twice about encountering you.

 

Finally, leave a trail

Well, not literally like Hansel and Gretel, but GPS enabled devices, a phone that can indicate your location even if you are unable to – these things can make a big difference.  You might already be carrying your phone for music, but it may prove to be even more important in this capacity.  With running shorts now sporting several pockets, and companies coming up with new types of light pouches every day, there are many ways to carry these things without impacting performance or your enjoyment.

 



"You're only as good as your training, and your training is only as good as your thinking." -Lauren Oliver
Article written by Neely Gracey
Updated by Rosie Edwardstrust_the_process


If this is your first race ever, or your 1,000th race, in running, there are times where it gets tough while racing. Especially in the longer races. The doubts, negative thoughts, and emotions can sneak in and take over. Training your mind to focus on positive things will keep you moving forward towards your goals. The mantra you need today may change or evolve, or perhaps you need a few to get you through different parts of the race. Here are some ideas to get you started! 

Stronger Every Mile

Run Grateful

Chase The Dream

Attitude Is Everything

Every Mile Is A Gift

I Can, I Will

Fit, Fast, Fierce

You Are Strong

Focused Every Step

Embrace The Struggle

Breathe

Trust The Process

Be Strong

Attitude Determines Direction

Focus Ahead

Never Give Up

Relax

Be Fearless

Run Hard, Be Strong, Don't Quit

Chase Progress

Run With Ambition

Feed Your Focus

Run Inspired

Believe In You

Focus Determines Reality

One Foot In Front Of The Other

Conquer From Within

Relentless Spirit

Tough Times Don't Last

Enjoy The Journey

Strive For Progress

Positive Mind, Positive Outcome












Many runners have a tough time sticking to beneficial patterns of eating because the rest of life outside of running doesn’t always cooperate with that intention.  What to do?

Here are a few tips to help keep up with nutritional demands in the midst of a hectic daily schedule:

waterKeep a full water bottle on the bed stand and drink first thing in the morning. We know we should hydrate.  We also know we shouldn’t rely on coffee or Diet Coke all day, but are inclined to do that in order to stay “up” for the various challenges in our path from 8-5 (or longer).  Water also aids in digestion, allowing our bodies to assimilate the good (or not so good) food we consume in a more efficient way.

The best way to ensure you act on good intentions is to eliminate the obstacles holding you back.  You may forget a water bottle at home and/or yet again arrive to the start of your run, under-hydrated. In an ideal world, you should hydrate systematically throughout the day, with sports drink as well as water.  Be sure that your blood has plenty of electrolytes and that you have replenished sufficiently from perspiration in your last training session.   Failing that scenario (and that scenario is often failed), make sure that you’ve at least given yourself a fighting chance by getting some H2O down the hatch before you do or eat anything else.




barsBuy a box of your favorite bars and stash them everywhere.

Fueling during, before, and after your strenuous training is key to recovery as well as to just accomplishing the task in hand without hitting the wall.  Many times we are coming from work or another commitment, heading out first thing in the morning, fitting in a run at lunchtime, or otherwise shoehorning our workout into the sliver of time provided by the rest of the day.  Many times, that means we don’t have handy nutrition.  As a a result, we end up waiting too long to eat after a run, crash during a workout, run out of energy to even start, or finish with less punch because we ran out of gusto midway through.

Next time you are at Costco, Target, the supermarket, or shopping online, instead of purchasing a bar or two for the current instance at hand, purchase a box.  (Added bonus - this is often less expensive per unit.)  Take a few and stack them in the glove box, your briefcase, your purse, your desk, your sports bag, and in any other household vehicle you might end up driving to a run.  You’ll immediately forget about these anyway, and probably still try to address your nutrition needs on a day to day, run to run basis.  However, when you inevitably find yourself on a day where you have nothing to eat before, during, or after a run, a light bulb will go off above your head and you will be very glad you have your secret stash.

saladGet in the habit of always ordering salad on the side.

More than ever, Americans eat meals out of the home.  Social, work, athletic and other commitments leave us in need of quick meals or require us to socialize over a meal.  We all have been told since childhood that vegetables are an important part of our diet – after all, they provide crucial vitamins, minerals, fiber, and digestion regulation.  There will be plenty of times when a healthful set of options is not available.  When the opportunity is presented, always order the salad (and eat it without heavy doses of dressing).  Many times, salad is an option instead of fries or chips, vegetables are negotiable when ordering a sandwich, or a salad is possible to add on the side of an entrée for a nominal cost.  Always take this option, and you will mitigate the effects of the unavoidable bad nutrition situations you must navigate the rest of the day.



Have a healthy snack before you go

If your schedule requires you to eat out, if your office seems to have donuts or somebody’s birthday cake lurking in the break room more than once a week, or even if you are headed to the movie theater or a sporting event, have a piece of fruit or a healthy snack beforehand.  Chances are, what you have at home is less processed and better for you than concessions, party food, or sheet cake.  It is often very difficult to avoid over-consuming foods that are not helpful to your athletic goals.  By taking the edge off with a healthy snack beforehand, you increase the chances that you will make sane choices and employ appropriate portion control.

Of course, many non-runners lead busy lives and have a hard time staying on top of good nutrition.  Undoubtedly, running a session of mile repeats or a 20 miler on the weekend adds a layer of complexity and urgency to your nutrition needs, while further eroding your discretionary time to take in the appropriate food.  While none of us will be able to keep a perfect record on this front for any extended period of time, celebrate the wins when you make a good choice.  Don't dwell on the bad choices when you fall short.  If you have figured out a path to accomplishing success one time, you can find it again.  This will transform a single occurrence into an important habit.



If you’re a woman, chances are you’ve likely had days when your cycle has impacted your runs or workouts. Some of those interruptions may have felt so severe, you've wondered how and when you should exercise during your cycle.

We chatted with Dr. Sahana Gopal, Head of Product at Wild AI (Wild AI is - an app that helps you train, fuel and recover with your female physiology) about the top five most common questions, related to your hormonal changes and how to be prepared tobe in "flo" with your cycle. 

  1. Should I run during my period?

WILD-AI_1You can definitely run while on your cycle, provided you aren’t suffering from period-related symptoms.
Some research even shows that gentle exercise can help reduce severity of period pain. Your hormone levels are actually the lowest at this time, which means that there is minimal impact on your metabolism, your resting heart rate is typically at its lowest, and your time to recover may be quicker. For instance, because female hormones impact metabolism, your body is better able to utilize carbohydrates which are the primary fuel source for high intensity type running. Lower levels of hormones also mean that you’re able to cope with heat better and your time to recover from high intensity work may be shorter, compared to when your hormones are higher.

 

  1. Should I fuel differently during my cycle vs my normal diet?

Estrogen and progesterone are the two main hormones to consider across the menstrual cycle when it comes to nutrition. Because the levels of these two hormones are lowest during the period, they have minimal impact on metabolism and you can stick to your normal intake of protein and carbohydrates based on your workout intensity. It’s also a good idea to focus on having carbohydrates after training as more carbs may be utilized by your muscles at this time of your cycle. Because the period is an inflammatory process, eating foods rich in iron such as fortified cereals, dark green leafy veg and/or beans is a good way to keep levels in check due to blood loss.

 

  1. My cramps are so severe that running is difficult. What should I do to stay active?

Firstly, having a painful period is not normal and there is a lot you can do to change this. Because of the inflammatory process that leads to your period, it’s important to make changes (5-7 days) before its onset so that your body can cope with the increase in inflammation and pain symptoms.WILD-AI_2

  • -Have 1g omega-3 rich food or a supplement

  • -Have food rich in magnesium (250mg) and zinc (30mg)

  • -Reduce saturated fats and dairy products

  • -Have a low dose anti-inflammatory such as baby aspirin or white willow bark.

Always have any supplements approved by your physician.

If you still suffer from cramps, research shows that light-moderate exercise can help reduce pain levels. Try moving your body in any way that feels good to you at this time. Importantly, this doesn't have to be your hardest workout of the month, if you don't feel up to it. Consider focusing on stretching, yoga and flexibility work at this time instead.

 

  1. I’ve noticed my heart rate increases during my period. Is this normal?

Heart rate, particularly at rest, is usually at its lowest during your period, leading up to ovulation, which is the midpoint of the cycle. Once ovulation (release of the egg into the fallopian tube) has occurred, resting heart rate increases along with core body temperature as a result of the increase in female hormones, particularly progesterone.

 



Your activity contributions go a long way!

Linkedin-wellness-imageMovecoach understands employees move in all different ways. Below we've worked with your employer and the NHS to even the playing field, and give cyclists, yogis and walkers the same chance to earn wellness points for your movement.

*All points are rewarded on a monthly basis, based on the criteria below.

How to earn points by logging activity:

Per week = 20 points

  • Complete 3 workouts per week (yoga, cross train, classes)
  • Complete 3 mindfulness sessions
  • Cycle 75 miles (120 KM)
  • Step 21 miles (34 KM)
  • Run 21 miles (34 KM)
  • Walk 21 miles (34 KM)
  • Swim 5 miles (8 KM)

 

Per month = 125 points

  • Complete 5 week cross train streak
  • Complete 5 week walk streak
  • Complete 5 week cycle streak
  • Complete 5 week swim streak
  • Complete 5 week run streak
  • Complete 5 week mindfulness streak
  • Complete 5 week workout streak

Log a result from an organized RACE = 150 - 1000 points

  • <5K = 150 points
  • 10K-20K = 175 points
  • Half marathon (21.1K Distance) = 200 points
  • Marathon (42K distance)/ half ironman = 500 points
  • Ironman = 1000 points

FAQ:

1) Can I earn more than 20 points per week and/or more than 125 points per week?

You can only earn points for one physical activity per week. This is a great time to consider mindfulness to bump up your points earnings. 

For example, if you workout more than 3x, cycle more than 75 miles, and meditate 3x all within a week, you've earned a total of 40 points per week. 20 points for logging 3 workouts and 20 points for meditating 3 times per week.



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