Your activity contributions go a long way!
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
Per month = 120 points
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
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.
Here are a few tips to help keep up with nutritional demands in the midst of a hectic daily schedule:
Keep 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.
Buy 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.
Get 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.
Should I run during my period?
You 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.
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.
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.
-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.
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.
Race day is almost here! Remember to lay low and stay off your feet the days before the race (no Expo attendance for longer than 1 hour). Your reward is race day itself and the challenge of running. . . .
Arrival
Make sure you get outside and feel the air. Go for at least a 20 minute walk or jog on either the day before, or two days before (or whatever is on your schedule).
Think about what you did, not what you didn’t do in your training. When you go to pick up your race number and run into old friends, family etc. everyone will want to ask about your training so they can tell you about theirs. Forget about theirs and don’t compare yourself to anyone. You followed a terrific training schedule and are well prepared.
Night Before, Morning Of
Have a full meal the night before. Try and consume some complex carbohydrates (pasta). Do not over eat, but make sure you fill up.
On race day eat a light breakfast of 200-300 Kcal of carbohydrates including the sports fluid you drink. If you have a normal pre-race breakfast then stick with it. Don't try any new foods before the race. Drink gatorade (or any sports drink that doesn’t include protein) and/or water frequently to assure you are hydrated (clear urine is a good sign). You should stay well-hydrated throughout the morning before the race. At some point prior to the race stop drinking so you can empty your bladder before the start. It is important to refrain from over-consumption of water alone, as that will drain your body of needed electrolytes.
I suggest you take some throw away warmups to the start especially if it rains or will be cold. This could be an old t-shirt or old sweat pants. Also old socks will keep your hands warm. Some runners will even wear a t-shirt for the first couple miles of the race until they warm up and then pull it off and throw it away. This is a good strategy to prepare for all temperatures.
Take a bottle with gatorade/sports drink to the start with you and right before (less than 5 mins) the gun goes off drink 4-8 ounces. This is your first water stop. If you drink close enough to the start you shouldn’t have to pee – the fluid should only drip through your kidneys because most of your resources (blood) will be in your legs and out of your gut as soon as the gun goes off.
Early Miles
I suggest that you start 15-30 seconds per mile slower than your goal pace. Your second mile should be 5-10 seconds slower. By the third mile you should reach goal pace I recommend this approach as it may activate (and utilize) a higher percentage of fat fuel over the first couple miles. Remember we are trying to conserve glycogen and muscle for as long as possible.
Stay on top of hydration. Drink early and often (4-8 ounces every 20 minutes). It is better to consume enough fluid early and sacrifice the later stops if necessary.
Remember the 3 ‘C’s’
Confidence: Have confidence in your ability and your training. Remember all those hard workouts you did. Remember those early mornings, late nights, sore calves, tight hamstrings etc. - they weren’t in jest.
Control: You must relax yourself early in the race. You absolutely must go out under control and run easy for the first 8-10 miles. Remember the 1/2 Marathon is evenly divided into three sections of equal effort: first 5M, second 5M and last 5K. We want to save a little bit for the last 5K (Miles 10-13).
Collection: Keep your thoughts collected and on your objective. There will always be lots of distractions on race day. The further you get in this race the more you need to focus on yourself, goals and race strategy. Don’t let the fans and competitors into your zone.
The Ebb and Flow
I said before that I can’t guarantee anything about the training or the race itself. Well, I can guarantee this: you will feel good at some point and you will feel bad at some point within the race.
Races usually ebb and flow, runners rarely feel terrific the entire way. We always hit little walls. If you hit one just focus on the next mile, don’t think about the end of the race. If you take each difficult moment one mile at a time you will usually feel better at some point. It always comes back because. . .
You Always Have One Cup Left
That’s right – you always have one cup of energy left. The difference is that some people find it and some don’t. Remember what normal, untrained people do when they feel discomfort – they slow down and feel better. You are not a normal un-trained person.
You are a runnining machine!
You are programmed to give your personal best so. . .
Go get that last cup!You already know how to hydrate and how to run. But do you know how to put the two together?
It has been proven that proper hydration can drastically improve race results but many runners have trouble drinking water and sports drink while on the move. The constant motion jostles your stomach which is already void of necessary blood resources which are attentive to your leg muscles. This is one of the many reasons that the art of hydration is essential.
We use the word ‘art’ as opposed to ‘science’ because there is a limited amount of calories and fluids that can be utilized intra-run (unlike cycling, walking and other activities). Because of this we recommend experimentation to determine the most effective personal hydration routine (ie. Much like runcoach training the below is not a one-size-fits-all assignment. Experiment and find the routine that works best for you).
Here are some tips to get started:
For runs longer than 75 minutes or runs in the heat, you will need more than just water. We recommend sports drinks containing sugar and salt in appropriate quantities. Here are some tips to pick the right drink for you:
Start refining your personal art of hydration at least 10 weeks prior to race day and practice before, during and after most runs. Here are some tips for refueling on the run without carrying a water bottle:
The exact amount you need to drink can be tricky and will vary from person to person. Here’s a science project to help you learn about your hydration needs:
Example: if you weighed 160 before a 90 minute workout and then weigh 157, you have lost 3 pounds and require 48 ounces of liquid. Your schedule for a similar event would be 8 ounces every 15 minutes to maintain your weight.
Note: This is just an example. Please try this yourself and keep in mind that the amount you need will vary depending on the temperature, humidity and other personal physiological factors.
Proper hydration can improve your race results from 5K to the Marathon. Invest some time into the development of your art of hydration.
Everybody’s been there: sleepless on the night before a big race.
Countless articles and anecdotal stories have been shared on this topic. Certainly, Focus-N-Fly’ers probably have an entire wing to add to the library. However, it takes a little bit of time to become comfortable and game plan your race “eve” strategies. When you do this game planning, here are some key pieces of info to keep in mind:
With group fitness challenges, personalized training plans, coaching support, branded rewards, and our patented training technology, Movecoach will help you build your fitness, and lead a healthier, more active life.
Here are some FAQs:
1. How do I see my achievements/ progress?
Open your app and see the home screen. Scroll down to "achievements" to see all the milestone levels and badges you've compiled.
You can also see how many more miles or workouts you have to your next milestone.
In the website these details can be accessed through the icon(image) on the top right > Profile.
2. What's the training plan?
Races aren’t the only goals you can target. With Movecoach, you can challenge yourself to step, walk, run, bike, or swim a certain distance over a certain period of time, or post the most workouts of your favorite fitness activity. Movecoach will help you break up and create a path to the goal.
How to: On the App, select the calendar icon to the left of the home icon. Toggle to the “Goals” page, and click on the upper right-hand corner of the box that says “Current Goal.” On a computer, click on “Goals & Results” and select “+Goal.”
3. How do I create a mini-challenge among my friends?
As you participate in the company-wide, annual effort to move, create a personal fitness challenge that revolve around your own goals. Aim to post the most workouts of your favorite class or fitness activity. Or challenge yourself and officemates to step, walk, run, cycle, or swim a certain distance in a certain time.
How to: On the App, click on the flag icon to the right of the home icon. Select + Create A Challenge
On a computer, go to “Challenge” then "Custom". Select Create A Challenge
Once the challenge is set up, Click on “Invite Friends” to encourage your co-workers to join your Challenge. You can encourage one another as your movement adds up, or enjoy a little friendly competition!
4. How do I hi-5 my friends?
Giving and getting support from your friends and colleagues is one of the funnest parts of the challenge. High five others for their hard work, and enjoy getting your own.
How to: On the App, click on the flag icon to the right of the home icon. Click on the “Leaderboard,” then select on “Latest Achievements.” Click on the hand outline—you’ll see it turn solid blue— to give others a virtual “high five.” If you’re on a computer, go to “Account Settings,” and select a team.
5. I need help. Who do I contact?
Our staff of USATF, and RRCA-certified coaches are here to answer your training questions.
How to: On the App, click on the “Me” icon at the bottom left-hand corner of the screen. Toggle to “More,” and select “Need some help?” from the top. Or, email us at coach@movecoach.com
This is the general race weekend final instructions note.
Remember to lay low and stay off your feet the days before the race (no Expo attendance for longer than 1 hour). Your reward is race day itself and the challenge of running. . . .
Arrival
Make sure you get outside and feel the air. Go for at least a 20 minute walk or jog on either the day before, or two days before (or whatever is on your schedule).
Think about what you did, not what you didn’t do in your training. When you go to pick up your race number or run into old friends, family etc. everyone will want to ask about your training so they can tell you about theirs. Forget about theirs and don’t compare yourself to anyone. The training plan that you completed has been highly successful for many runners. So when “joe cool” tells you he did ten 25 mile runs just remember all the good workouts you have completed.
Night Before, Morning Of
Have a full meal the night before. Try and consume some complex carbohydrates (pasta). Do not over eat, but make sure you fill up.
On race day eat some calories early in the 400-500 range of carbohydrates including the sports fluid you drink. For mid-morning race, you may want to have a few extra calories because of the late start or have a snack in the 100-200 calorie range wants you arrive at the race site. Drink gatorade (or any sports drink that doesn’t include protein) and/or water frequently to assure you are hydrated (clear urine is a good sign). You should stay well-hydrated throughout the morning before the race. At some point prior to the race stop drinking so you can empty your bladder before the start. It is important to refrain from over-consumption of water alone, as that will drain your body of needed electrolytes.
I suggest you take some throw away warmups to the start especially if it rains. This could be an old t-shirt or old sweat pants. Also old socks will keep your hands warm. Some runners will even wear the t-shirt for the first couple miles of the race until they warm up and then pull it off and throw it away. This is a good strategy to prepare for all temperatures.
Take a bottle with gatorade/sports drink to the start with you and right before the gun goes off drink 4-8 ounces. This is your first water stop. If you drink close enough to the start you shouldn’t have to pee – the fluid should only drip through your kidneys because most of your resources (blood) will be in your legs and out of your gut.
Early Miles
I suggest that you start 30-60 seconds per mile slower than your Marathon Goal Pace (MGP). You should run the 2nd mile at 15-30 seconds/mile slower than MGP. Try to get on pace by the 3rd mile and stay on pace until 18 or 20 miles when the race starts. I recommend this approach as it may activate (and utilize) a higher percentage of fat fuel over the first couple miles. Remember we are trying to conserve glycogen and muscle for as long as possible.
Glycogen conservation is key as you can’t rehydrate during a marathon. So drink early and often (4-8 ounces every 20 minutes). It is better to consume enough fluid early and sacrifice the later stops if necessary.
Remember the 3 ‘C’s’
Confidence: Have confidence in your ability and your training. Remember all those hard workouts you did. Remember those early mornings, late nights, sore calves, tight hamstrings etc. - they weren’t in jest.
Control: You must relax yourself early in the race. You absolutely must go out under control and run easy for the first 18-20 miles. The marathon is evenly divided into thirds (in regards to effort): 1st 10 miles, 2nd 10 miles and 3rd 10K. Save yourself for that last 10K by running easy in the beginning.
Collection: Keep your thoughts collected and on your objective. In the typical big city marathon there will be about 250,000 distractions along the way. The further you get in this race the more you need to focus on yourself, goals and race strategy. Don’t let the fans and competitors into your zone.
The Ebb and Flow
I said before that I can’t guarantee anything about the training or the Marathon race itself. Well, I can guarantee this: you will feel good at some point and you will feel bad at some point within the race.
Marathons always ebb and flow, runners never feel terrific the entire way. We always hit little walls. If you hit one just focus on the next mile, don’t think about the end of the race. If you take each difficult moment one mile at a time you will usually feel better at some point. It always comes back because. . .
You Always Have One Cup Left
That’s right – you always have one cup of energy left. The difference is that some people find it and some don’t. Remember what normal, untrained people do when they feel discomfort – they slow down and feel better. You are not a normal un-trained person.
You are a marathon machine!
As a machine you will have to dig down at the end to determine if you will have a good effort that you can be satisfied with or not.
Go get that last cup!
Winter is not the only time your running may take you among the clouds. Summer vacations or trips with family might bring you to the mountains. When you need to run at high altitudes, keeping in mind a few simple things can make your experience much more enjoyable and productive.
Hydrate, hydrate, hydrate
At high altitudes, you may not feel sweaty, even after you run. However, that does not mean that you don’t need to replenish your fluids even more so than at sea level. At higher altitudes, there is less air pressure. Evaporation happens more rapidly both off your skin as well as every time you exhale. At an altitude similar to Denver, you perspire about twice as much as at sea level. If you are not being very deliberate about water intake, your running will suffer, and general dehydration may make you feel ill (headaches, nausea, fatigue are common effects) regardless. Carry a water bottle with you, drink throughout the day, and avoid caffeinated beverages. If you are concerned about how much to drink, weigh yourself before and after a run at altitude to get a sense of how much water you have perspired during the session.
Expect to adjust your paces
Running at altitude requires your body to function when your lungs aren’t getting the same concentration of oxygen with each breath. Your body has to fight harder to produce red blood cells and the whole operation makes things more difficult on your muscles to function in the manner to which you may be accustomed. If you can run an eight minute mile at sea level, doing so at an altitude similar to Albuquerque or Reno might leave you the finishing the length of a football field behind your sea level self. For instance, your Vo2 Max pace is adjusted about 3% per 1000 feet, and expect it to still feel pretty tough. Keeping a good humor and realistic expectations is key to successfully managing your schedule when heading to the hills.
It will get better...but it will get a little worse first
There is a lot of discussion about the benefits of training at altitude, but a long weekend at a mountain cabin won’t quite get you there. When you arrive, your body begins to fight the good fight to produce red blood cells, despite the paucity of oxygen. Initially, it will lose this fight, and your red blood cell stores will dwindle a bit over the first few days making these days successively more difficult to a certain extent. After your body figures out that it needs to work a ton harder, it will, and production will ramp up like a toy company at Christmas. However, this takes a about 2-3 weeks before supply can catch demand. Once you return to sea level, this high octane production will dissipate fairly soon as the air pressure yields more oxygen per breath. So, if you are serious about wanting to train at altitude, plan a longer stay, and don’t expect a huge boost months after you return.
Protect your skin
Even a cloudy day in the mountains can result in a sunburn with UV rays over twice as strong at many common mountain heights. Wear hats and sunscreen, reapplying frequently to stay ahead of sun damage.
Keep fueling
At high altitude, your body must work harder to keep up with all the demands listed above and more. A moderate caloric increase is appropriate to keep up with your body’s needs.
While the benefits and challenges of running at altitude are still being researched, a beautiful trail run in the mountains can provide qualitative benefits that go beyond the resultant blood chemistry, and training hard and with friends can plant the psychological seeds for many a goal race campaign. Plan well, take care of your body while in the hills, and enjoy many a mile in the thin air.
Originally written by Dena Evans
Updated by Hiruni Wijayaratne
