Forgot username?     |     Forgot password?

Show Blog Categories
Hide Blog Categories
In addition to helping your company reach its Challenge goal, you can provide a powerful example of how moving more can benefit the mind and the body. Invite your coworkers to join the Movecoach Challenge. Once 5 coworkers you invite join, we’ll send you your Movecoach Ambassador gear.

On your mobile device:

1. Tap the Me icon (on the bottom-left corner of your phone screen).
2. Select "More."
3. Select "Invite Coworkers."
4. Send your coworkers an invitation to join Movecoach.

From the web, on a computer:

1. Login.
2. Click on the arrow next to your profile photo on the upper right-hand corner of the screen.
3. Select "Invite Coworkers" from the drop-down menu. 

Click here for tips on how to help a coworker start exercising regularly and stick with it. 

Any questions? Contact us.



Tips for Race Week

September 28, 2017

 

After sacrificing so much time, energy, and sweat to train for your race, the stress in the days before the event can feel overwhelming.

It is easy to get caught up in worrying about what you can’t control—factors like the weather, or how well your training went. But that’s not a good use of your emotional energy.

Focus instead on the many other factors within your control that can make or break your race.

Take the steps below to stress less on race week and arrive at the starting line feeling fit, fresh, and ready to run your best.


Hydrate. Dehydration can sap your performance, and make any pace feel harder. Prevent dehydration by consuming plenty of fluids  in the days before the race.  Aim to consume half your body weight in ounces each day. So if you weigh 160 pounds, try to drink 80 ounces of water or other calorie-free drinks each day. If you weigh 120 pounds, aim for 60 ounces. Sip fluids in small doses throughout the day. Pounding drinks right before a workout, or the race, could cause GI distress.

Eat well. Stick with the foods that have worked well during training and given you a boost without upsetting your stomach. Avoid any new foods or meals with spicy foods in the day before the race—you don’t to risk GI distress. There’s  no need to carb-load for a 5-K or a 10-K. But to ensure that you have plenty of fuel when the starting gun fires, in the days before the race make sure that there are plenty of wholesome carb-rich foods in your meals.

Review the course. Review the race course online, or better yet drive or run on stretches of the course in the days before the race. Take mental notes on where you’ll have to push and where you can cruise. Visualize yourself crossing the finish line feeling composed, strong, and exhilarated.

Get your gear out.  It’s tempting to try something new to honor the special occasion of the big day. But it’s not a good idea. A gear or wardrobe malfunction before or during the race can throw off your focus and end up derailing the day you’ve been preparing so hard for. Plan to race in the shoes, apparel, gear, and gadgets that have been reliable in training.

Review your logistics.  What are your plans for picking up your race packet? How will you get to the race in the morning and get home afterwards? Where will you park? Make a plan, write it down, and stick to it. Spending time to nail down these logistics will help relieve stress on race morning.

Get some rest. Avoid the temptation to cram extra miles or intense workouts in the final days before the race.  Your fitness on race day is the result of the cumulative effect of all the workouts you’ve done over weeks and months. It’s unlikely that any workout you do in the week of the event will propel you to a PR. And by pushing the pace or the mileage right before the race, you risk getting injured, and sidelined from a goal you’ve worked so hard and long to achieve. Use the days before the race to rest, run easy, and get plenty of shuteye. Aim for at least seven hours of sleep per night.

Review your training log. Add up all the miles you logged to train for this big event. Take note of all the times you pushed yourself out the door for a tough workout when you would have rather stayed in. Draw confidence from all that you accomplished on the way to the starting line. Anyone can show up on race day. But it takes months of dedication, sacrifice, and hard work to train for it and get your body and mind into shape to give that race your all. Take some time to reflect on some of the major milestones and highlights of your running life so far—say the first time you completed a mile, ran five miles, broke a new personal best, or hit a pace that once felt impossible. Savor that success. Use those memories, and that pride to fuel your confidence heading into race day.

Review your goals.  Have a few time goals in mind that are realistic based on how your training went. Consider the miles you logged, how healthy you feel, and any aches or pains you may have accumulated along the way. If you set a goal at the outset of training, but work, life, illness or injury got in the way, save that goal for another day. It is far better to go in with a conservative goal and surprise yourself than to go into a race with vaunted unrealistic expectations that ultimately lead to disappointment. In addition to setting time goals, be sure to set consider objectives that aren’t so tied to the numbers on the finish-line clock. You might aim to run up the hills you previously walked, try to perfectly execute your fueling plan, or run each mile within 10 to 20 seconds of the previous mile. Or you might try to do a negative split—that is, finish the second half the race faster than the first half.





Mike Portman ran a blazing 2:53 in his first marathon this year. Now, he's using Runcoach to train for California International Marathon and the Boston Marathon. And he's set his sights on a sub-2:50 finish.


Mike PortmanName: Mike Portman

Major milestone: I finished my first marathon in 2:53 at the 2016 Chicago Marathon. 

What is the secret to your success? To treat training like it is a 24/7 job. That means running, strength, good nutrition, hydration, sleep, and trying to keep your life as stress free as possible.

What is the biggest obstacle to reaching your goals and how do you get over it? Trying to prioritize what in my life is important that can be delayed till the training program is over. When the volume gets very high I focus on the big things that always need to be taken care of (such as work and family). Other things (like my social life), I push back till my racing has calmed down.

What is the most rewarding part of training? The satisfaction of getting the work done day in and day out.

What advice would you give to other members of the Runcoach community? Stick to the plan, but don't be religious about it. The plan itself is solid but training is organic. If you can't hit certain splits, distances, or times once in a while don't be too down on yourself.  Just do what you can day to day and the results will follow.

Anything else you would like to share?  I’m training for the California International Marathon and then the Boston Marathon. Hopefully both will be solid PR's from Chicago! This plan for CIM has been lot harder than Chicago's but that's probably because now I know what I can do and so far my form is coming along. I’m definitely way more prepared than anyone I know currently training for that race. I’m hoping to go sub 2:50 and right now I think that's doable with 10 weeks to go.




In the spotlight: Visa Moves 300,000 Miles Challenge
Stephen Tsoi-A-Sue
Stock Plan Analyst/Human Resources

mc_success_stephenFavorite Fitness Activity: Rock Climbing and Bouldering

What is the secret to your success? Finding an active hobby. That way it feels like you're having fun and not exercising.

What is the biggest obstacle to moving more and how do you overcome it? The biggest obstacle to moving more is finding the time. It's easy to get caught up with work and life in general. I consider my future health and see my actions now as the foundation for a long happy healthy life. With this in mind it's always a priority to get out and do something.

What is the most rewarding part of this challenge? Running more often. I started running again around April of this year, and usually run two to three times per week. I was really into distance running in the past but stopped for some years. It feels good to get back into a rhythm again. I was training for the San Francisco Half Marathon. I was doing runs on my own but the Wednesday runs hosted by Movecoach kept me on track and motivated me to keep training.  I am not training for any events right now but I would like to do another half marathon next year.


Share your Movecoach success story here! 

Click here to join the Visa Moves 300,000 Miles Challenge!

Download the Movecoach Moves Visa App for iPhone or Android.



applestore_icon googleplay_icon




stepsrunnerWhen you’re pushing your body farther and faster than it’s gone before, details matter. Neglect the seemingly small things—nutrition, recovery, and sleep—and you could set yourself up for a setback. As you prepare for the J.P. Morgan Chase Corporate Challenge, here are some tips to help you stay healthy, get fit, and ready to run your best when the starting gun fires.

Sleep. Sleep deprivation can impact performance and raise your risk of injury. Studies have shown that sleep provides a critical opportunity to recover and heal from tough workouts, and get stronger. It’s the time when the body repairs strained tissue and regenerates bone and muscle so you get stronger. Plus it helps stave off weight gain. Sleep deprivation signals the body to produce more ghrelin—the hunger hormone—and less leptin—which signals that we’re full.

Warm up, cool down, and stretch. Take time before your workouts to do a dynamic warmup routine—watch videos of the moves Movecoach recommends here—to increase running efficiency and range of motion, and decrease risk of injury. These moves will help make you stronger, and prepare your muscles, bones, and joints to push on the final stretch to the finish line.

Hydrate. Studies have shown that even mild dehydration has been shown to make even easy runs feel difficult, and and impair your ability to run at an even pace. Sip small amounts of water throughout each day so that you start each workout well hydrated. Be sure to rehydrate after tough workouts to help aid recovery. When it’s hot outside, or if you’re a particularly salty sweater, reach for low-calorie sports drinks to help replenish your carbs and electrolytes. How do you know if you’re well hydrated? Do the bathroom test. If your urine is pale yellow, then you’re well hydrated. If it’s darker – say the color of apple juice – drink more. If it’s clear, back off. Use thirst as your guide; experts have established that thirst will guide you to water when you need it.

Listen to your body.  Training for a race should help push you out of your comfort zone, but it shouldn’t feel like torture. Some muscle soreness and achiness is normal after pushing yourself farther or faster than you’ve gone before. Rest and cross-train with non-impact activities when you need to. It is far better to take one day off of training to give your body a chance to recover, than to run through pain and turn a minor irritation into a full-blown injury that sidelines you for weeks. If you have pain that persists or worsens as you run, see a medical professional for an evaluation.

We’re looking forward to taking the J.P. Morgan Corporate Challenge SFO with you on September 7. You can see more training tips here. And be sure to look for us on race day.  Click here to get to know the Movecoach Team!



runningbuddiesWithout a doubt, one of the best parts of regular exercise is discovering that your body and your mind are stronger, fitter, and more capable than you ever imagined.

Naturally, we want to share those mental and physical benefits with our coworkers, friends, and loved ones.

But if you’ve ever tried it you know—helping someone else move more can be tricky, especially if they’re not already exercising on a regular basis.

Here are 4 tips on how to make help a coworker, friend or loved one start exercising on a regular basis.  

It’s easy to Invite a Coworker to join the Movecoach Challenge. Click here to learn how.

Start with small successes. If you’re well into your fitness journey, it can be easy to forget how frustrating, intimidating, and physically difficult it can be to start an exercise regime.  Try to remember how you felt on those first classes, walks, runs, and trips to the gym. From the gear to the special lingo to the feeling of pushing your muscles and joints in ways they haven’t moved in awhile, there are a lot of emotional and mental barriers to getting started. To increase the chances that your colleague will stick with it, set them up for success. Start with small goals—say a 10-minute walk, or by tracking movement with a step counter—and suggest that they increase their activity goals in baby-step increments. As the person accomplishes these goals, he or she will gain confidence and comfort with the exercise, and soon be eager to start pushing themselves farther and faster.

Start where they are. You didn’t get to where you are now overnight—no one else will either. While you may see that your colleague or friend has the potential to run for 30 minutes, finish a marathon or bike commute to work, understand when saying so that may feel intimidating to to that person. You also don’t want the other person to feel like if he or she starts exercising, that person has to run a marathon, or walk for an hour. Even small levels of effort and periods of exercise have big health benefits. Start with small goals. Once the other person has the experience of exceeding his or her own expectations, he or she will be eager to start raising the bar.

Keep ‘em company. One of the scariest parts of any new experience is going it alone, and not knowing what to do. Offer to keep your friend or colleague company on those first trips to the gym, lunch-break walks, or after-work runs. Let the other person set the pace. Take your workout with your own goals at another time.

Be careful about unsolicited coaching. So many pieces of game-changing advice can make or break your exercise routine—it can be tempting to pour all your good advice on the other person.  But you want to avoid overwhelming the other person with too much information all at once. You also don’t want the person to feel like he or she is “doing it wrong,” or being corrected. Obviously, you want to help the other person steer clear of injury risk—say, by running on the wrong side of the road, or attempting to exercise in old, worn-out, inappropriate shoes. But beyond that, let the other person’s questions lead the way. And when you do share advice, be sure to do it in the context of how you experienced similar struggles and got over them.

Any questions? Write to us at coach@movecoach.com.



Have active friends at your company or know coworkers who want to move more? Invite them to join the Movecoach Challenge.   Here's how:

On your mobile device:

1. Tap the Me icon (on the bottom-left corner of your phone screen).
2. Select "More."
3. Select "Invite Coworkers."
4. Send your coworkers an invitation to join Movecoach.

From the web, on a computer:

1. Login.
2. Click on the arrow next to your profile photo on the upper right-hand corner of the screen.
3. Select "Invite Coworkers" from the drop-down menu. 

Click here for tips on how to help a coworker start exercising regularly and stick with it. 

Any questions? Contact us.




2blue-shoeHere are 5 tips to get a smart start on your training for the J.P. Morgan Chase Corporate Challenge:

  1. Stick to your plan. You’ve set a goal, and Movecoach has designed your training plan. Stick to it. Many runners take their easy runs too fast, risking injury, and sapping the energy they need for quality workouts, like intervals. As a result, they often end up injured, or fall short of their goals. Remember: you can adjust your schedule any time you. Just hit “Adjust Schedule” from the Training screen on the App.

  2. Buddy Up. Fitness is funner with others. So make a training date with a coworker or a group. You’re much less likely to work through your planned lunch run when you know someone is relying on you. Plus you’ll get a mid-day mental recharge from the social time.

  3. Get good gear. It’s tempting to use whatever athletic gear you have on hand, but that’s not a good idea, even for a short race. Worn-out or ill-fitting shoes can lead to injury. Go to a specialty running store to get fit for a pair of shoes that offers the support you need. While you’re there, pick up apparel made of technical materials that wicks sweat away from your skin, keeping you cool on hot training days.

  4. Eat like an athlete. What you consume will have a huge impact on how you feel while you’re on the road. It’s hard to log a peak performance if you’ve got a belly full of junk food. Wholesome, unprocessed foods will help you unleash your strength and speed. Figure out which pre-run foods will boost your energy without upsetting your stomach.  Resist the temptation to eat with abandon. It’s easy to eat back all the calories you just burned – and then some— end up at the starting line heavier.  Sip water, or other calorie-free fluids throughout the day to make sure you’re well hydrated going into each workout. Dehydration has been proven to drag down pace and make even easy runs feel difficult.

  5. Ask for help. Any time you have questions, don’t hesitate to reach out to us. Our team of USATF, USAT, and RRCA-certified coaches are here to answer your questions on training, nutrition, and injuries. Contact us any time by tapping “Support” from the App, or emailing us at coach@movecoach.com.

We’re looking forward to taking the J.P. Morgan Corporate Challenge SFO with you on September 7. Be sure to look for us on race day.  Click here to get to know the Movecoach Team!



A lot of people put off pursuing a goal, waiting some time to materialize when work is calm, home life isn’t hectic, and there’s plenty of time to train. Not Shanley Roach. She trained for Grandma’s Marathon, even as she navigated a major life change and a move. “My training wasn't perfect, but I trusted my body and just went for it come race day!”

shanleyroach 1Name: Shanley Roach

Major milestone: I recently just ran my very first marathon, Grandma's Marathon, whoohoo! It was amazing and so much fun and I can't wait to run my next marathon!

What is the secret to your success? Persevering through whatever comes at you in life. A major lesson I learned is that your training is not going to be perfect. Life throws things at you and it’s okay!

What is the biggest obstacle to reaching your goals and how do you get over it? In the month leading up to my race, I graduated from my undergraduate college, moved cities, and started graduate school. I didn't train to as much mileage as I had hoped to do because of all this, but I still tried to run what I could leading up to the race and never gave up even when I didn't think I would make it to race day.

What is the most rewarding part of training? The moment that I increased my weekly training pace. I always considered myself a slower runner, so nothing felt more rewarding than realizing I could bump up my training pace. My long runs were still the same speed, but I was able to run faster during the week and feel comfortable with it. It was a major high point of training!

What advice would you give to other members of the Runcoach community? Just keep running. And also do some lifting. Your hamstrings, knees, and IT Band  will Thank you.. Make sure your quads and hamstrings/glutes are proportionate in their strength! And Foam roll every day because it seriously will makes a difference after only 2 weeks.

Click here to learn more about the Grandma's Marathon & Half Marathon Training Program.

Have a running story to share?
Click here for details.

Download our App for iOS or Android.


applestore_icon googleplay_icon




<< Start < Prev 1 2 3 4 5 6 7 8 9 10 Next > End >>
Page 8 of 19
Runcoach is a brand owned by Focus-N-Fly, Inc Copyright 2021