Update – Automatic Garmin Connect upload and Training Download on your Watch

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To make using running.COACH as easy as possible, we recommend Garmin users to use the direct connection between running.COACH and Garmin Connect. In this way, you can download workouts to Garmin directly after you have completed them, as well as download your running.COACH training plan (upcoming workouts) to your watch. How this works is described below.

Update: To replace the manual fit-file downloads, your running.COACH workouts are now automatically downloaded to your Garmin Connect account. The next 7 training days will be downloaded to your Garmin calendar and, after synchronization, to your Garmin watch. The training download method, which is described in point 4 below, still works, but is no longer necessary due to the automated process. 

Gear tracking – How many kilometres have I run with my shoes?

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To keep track of the number of kilometres you have run and the number of workouts you have done with a particular pair of running shoes, and thus know when to replace them, you can assign a specific pair of shoes to each workout. You can also define a mileage limit at which running.COACH should display a warning message.

übersicht

Click on any workout to add / track a running shoe and go to the details page (“Edit + Info”). On the detail page you can click on the pen under “Additional information” -> “Gear”.

b2.PNG

An overview of former and active running shoes appears with the possibility of archiving former shoes (so that they are no longer displayed in the overview – they can be made visible again at any time) or adding new shoes. Click on “Add new gear” to add a shoe to the selection.

add new gear

In the upper part of the form you will enter general information about your running shoes. Many shoe models are already stored in the database. If you enter the shoe brand, suggestions will be made in the dropdown menu. Click on the suggestion so that you can also get suggestions in the “Model” field afterwards. The Suffix allows you to enter the colour of the shoe or another distinguishing feature (especially good if you have several shoes of the same model). If you plan to do most of the training with the same shoe, define it as “standard”. This will preselect the shoe automatically.

You can get more information by moving the mouse over the “?” symbols.

add gear

After you have clicked on “Add”, your shoe will appear in the overview. All registered and not archived shoes can now be selected in the dropdown menu under Equipment. The standard shoe will now be automatically assigned to every running workout without any action from you.

Packing list for your running competition

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The training preparation is over, “only” the actual run is still to come. Definitely something to look forward to. If only the annoying packing on the evening before wouldn’t be left. Our list should help you to make the packing process as easy as possible and to make the evening before a bit less stressful.

Clothing

  • Underwear
  • Ev. sports bra
  • Running socks
  • Sports top
  • Running shorts
  • Jacket / Training jacket
  • Rain jacket
  • Running shoes (no experiments: only worn ones)
  • Dry running clothes for warming up and after the race
  • Headgear
  • Longsleeve
  • Start number band / safety pins
  • Drinking Belt
  • Insoles

Hygienic articles

  • Towel
  • Shampoo
  • Deodorant
  • Hairbrush / Comb
  • Scrunchies
  • Sun lotion

Food

  • Energy Bar / Gel
  • Beverages
  • Snacks
  • Ev meal while on the go / snacks for the trip
  • Salt tablets
  • Proteinshake / -bar for after the run

Documents and things relevant for the competition

  • Timing Chip (ev)
  • Bib number
  • Running clock (loaded) and chest belt

Others

  • Money / Wallet
  • Entertainment for travel and distraction (book/music)
  • Mobile
  • Headphones

The packing list for different events can of course appear differently and should be adapted accordingly.

Running according to heart rate or pace?

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Time and time again the question arises as to which method is best suited for intensity control in training: Pace, heart rate or instinct? We discussed this complex topic with sports scientist and lecturer (e.g. for athletics and endurance training) at the Institute of Sports Science at the University of Bern, Roland Schütz.

Basically, endurance training is about wanting to complete your units in certain intensity ranges. Sometimes the goal of training is to push yourself to your limits, while other times you consciously do a more relaxed training. But what is the most suitable method for monitoring this intensity? Some people think that this is easiest with the heart rates, while others prefer to orient themselves towards the speed and again others rely entirely on their gut instinct. In this interview, we aim to explain why the different methods are difficult to compare and when which method might make more sense.

How can the heart rate and tempo values for the different intensity ranges be determined?

For both methods, the intensity ranges must first be determined individually. The main goal is to determine the anaerobic threshold (when the body can no longer break down the lactate produced in muscles, cells and blood quickly enough and it starts to accumulate). This threshold can be determined by specific tests. There are several variants. The most common are the lactate level test and the Conconi test. The lactate level test measures your heart rate values and the amount of lactate in your blood as your intensity levels increase, which can be used to determine your anaerobic threshold heart rate and speed (corresponding to the limit between intensity zones 4 and 5), your maximum pace and the heart rate and speed zones for the intensity ranges 1-5. In the Conconi test, you run a certain distance (25m, preferably on a 400m track) several times in a row, increasing the pace slightly each time. Here, too, you run until you are completely exhausted. The heart rate curve can be used to estimate the anaerobic threshold and thus determine the heart rate and velocity rates for certain intensity ranges (however, the lactate level test provides more accurate results). For an estimation of the threshold pace (not the heart rate!), a 30′-tempo run or a maximum 30-minute competition on a flat track is sufficient. The average pace of the run is a good estimate value for the anaerobic threshold.

What are the advantages and disadvantages of intensity control according to heart rate?

Advantages: Heart rate control is particularly suitable for zones 1-4, where the heart rate increases linearly with increasing intensity and a relatively wide heart rate range can easily be assigned to a certain intensity range. The heart rate also tells me in hilly terrain or in headwinds whether I am loading in the desired intensity range. The estimation of training loads on varied routes is thus possible.

Disadvantages: Interval trainings in zone 5 can hardly be controlled with heart rate, because the heart rate always lags a moment behind the load (the shorter the loads, the more difficult). In addition, the HR is always in the range of HRmax anyway at the end of interval training in zone 5.

What are the advantages and disadvantages of intensity control according to pace?

Advantages: A speed control makes sense if you want to determine your position (i.e. like saying: “today it was easy for me to run at this speed”). If you train for a certain competition goal (e.g. half marathon under 1h 30min), you can set clear speed targets for the intensive training on a flat course. During interval trainings (zone 4 and 5) you can set clear speed targets, or at least you can check whether the speed can be maintained up to the last load. This way you learn how to ration your energy.

Disadvantages: The intensity control with speed only works with a standardized lap, so that I can compare my run time, or on a flat course. On flat tracks I need a GPS clock or measured track markings. The accuracy of GPS watches for me is not yet beyond all doubt. The displayed instantaneous speed is often not correct (with my not quite cheap watch, deviations of up to 50 seconds per kilometer at constant pace are not uncommon…). On the other hand, average speeds over longer distances are quite good. Running by pace can also tempt you to try to set a record on your laps every time or to get a certain average mileage (even if you are in bad shape or in unfavourable conditions). This can tend to lead to too high intensity even for basic training.

The issue with the flat track also applies to heart rate control. Do I have to slow down the pace uphill so that the heart rate does not leave the desired intensity zone, or can I compensate with a below-average heart rate downhill?

If you want to stay in the intended intensity zone, you have to slow down and possibly even march. Uphill you are quickly in zone 3. This has to be considered when planning your training (consciously plan the basic training on hilly or flat tracks). Compensation is not possible. The average heart rate of a training on a hilly track doesn’t really say anything. Otherwise you could also compensate a tough interval training by the low heart rate in the breaks and when running out and it would suddenly only be a medium hard training. But that’s not going to give you accurate results.

BY THE WAY: In our running.COACH app there is the GAP function (“grade adjusted pace”), which converts the speed of your training lap to the pace you would have run on a completely flat track. This way you can easily compare your performance on different tracks! Have a look at the value on the right in the screenshot below.

What kind of intensity control do you suggest if you want to succeed in a race?

If you want to monitor a competition by heart rate, it only works for the first half of the competition. This way you can prevent starting too fast. In the first few minutes, however, you need to have a sense for the intensity, because at this point the heart rate does not always correspond to the performance. In the second half the heart rate is no longer a reliable control factor. Among other things, this is due to the so-called “cardiac drift”. The term stands for the increase of the heart rate with constant effort, caused by factors such as increased heat in the body. In principle, as for the competition tactics (concerning the rationing of your energy) on a flat track with no wind a control of the pace is suitable. If, however, after the first kilometer you notice that you have started much too fast, you will pay for this in the further course of the competition.

Is one option more suitable for beginners and another more suitable for advanced athletes?

If we assume that beginners do not immediately start with intensive training (rule: first increase the number of training sessions, then the length and only then the intensity) and do not yet have a good sense for intensity, heart rate control is suitable for them. It presupposes, however, that the ranges are individually determined as described above. Rules of thumb such as HRmax=220 age are useless in individual cases. For advanced users I would recommend: Primarily to train the personal sense for intensity, to control basic training from time to time with HR, from time to time – on standardized distances – also with speed. Interval training should predominantly be done with speed control. In general, an exact adherence to certain intensity ranges is less important for beginners than for athletes with a lot of training.

Conclusion:

Both heart rate and pace do not take into account fluctuations in daily form or external conditions (e.g. heat, distance profile) enough. It would be better, as running.COACH recommends, to develop your sense of intensity so well that you can feel which intensity range you are running in. If you have a good body awareness and/or some training experience, you can usually do that well. However, heart rate and speed control can be used to check this sense of intensity. In basic training (zones 1-3) the instinct can be well supported by heart rate control (the pace can be an interesting additional information) and in intensive training (zones 4-5) it can be well supplemented with speed control (there the heart rate is the interesting additional information). Performance changes at constant heart rate or heart rate changes at constant pace can give longer-term indications of progress or problems (e.g. deficiency symptoms or overtraining).

If you train with running.COACH, you do not have to worry about whether you train sufficiently in the different intensity ranges, because running.COACH automatically calculates the optimal intensity mix for you (regeneration run, endurance run, interval, average speed, long jog). As long as you have filled in the settings correctly and your training is according to our recommendations, the different intensity ranges in your training are covered.

Roland Schütz is a 57-year-old former middle- and long-distance runner (personal best time at the Grand Prix of Bern: 51:24), today an orienteer. He is also a long-time trainer in medium and long distance running in the ST Bern, advisor of orienteering cadre runners for running training and lecturer at the Institute for Sports Science at the University of Bern (athletics, endurance training, performance diagnostics, etc.).

 

Edited by: Marion Aebi, Translated by: Denise Kaufmann

Synchronize your running.COACH workouts with Garmin Connect and your Garmin Watch

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Download your running.COACH trainings to your watch via Garmin Connect. Set up the function with just a few clicks and benefit from the fact that you can easily transfer the running.COACH training data to your Garmin watch using Garmin Connect.

This is how you set up the connection (ATTENTION: If you already have an existing connection to Garmin, you will need to disconnect and re-establish it so that the exchange can be approved in both directions):

1. Click on the clock symbol in the logged-in area

Setup Garmin Connect running.COACH

 

2. Click on the Garmin icon and then on the “Start” button

Setup Garmin Connect running.COACH

 

3. Log in to Garmin Connect in the open window and confirm the connections.

Setup Garmin Connect running.COACH

 

Make sure you have activated both synchronization modes (the first is for transferring training activities to running.COACH, the second is for uploading running.COACH trainings to Garmin Connect).

 

setup garmin Connect running.COACH

 

4. Transfer the workouts to Garmin Connect

setup garmin connect running.coach

The link can be found in the training description to the right of the calendar.

 

5. Synchronize your watch as you would during normal upload of workouts to Garmin Connect. You can find the workouts uploaded to the watch under “Training” -> “Training Calendar” on your Garmin watch.

Compression socks – colourful, magic socks?

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Green, yellow, pink or blue: today, compression socks or stockings are available in almost every colour. However, their positive effect on performance is disputed. How much is real and how much is placebo?

Good for recovery

Although results in scientific studies are varied, one relatively clear common conclusion can be drawn from them: compression socks enhance recovery. Through the positive effect on blood-transporting vessels, they improve blood circulation, increase oxygen supply of the musculature and they improve venous backflow. This effect can be felt as long as you are moving, standing or sitting. As soon as you lie down, the principle doesn’t work anymore. Thus, compression socks can as well be taken off for sleeping. Furthermore, whole socks are more efficient than cuffs. However, probably, none of them makes you faster. Nevertheless, they have other positive effects, making you a popular sparring partner.

Higher running comfort

Compression socks can support tendons and ligaments similarly to the way bandages or tapes do. Also, they help preventing muscle vibrations, which can be obstructive for performance under certain circumstances. Light legs over inumerous kilometers may be the result.

Everbody can wear compression socks, as long as they feel comfortable. The only exception are people with progressed peripheral vascular disease or decompensated cardiac insufficiency.

This is a contribution by Dr. Rer. Nat Michael Schwarz. He works as a sports scientist and performance diagnostician at the Medbase sports medical centre in Zürich. This specialised centre for sports medicine coaches both team and individual athletes and offers a broad spectrum of performance tests, ranging from sports medical check-ups to sports specific physiotherapy and rehab.

 

Automatic Polar upload

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Trainings which have been tracked with a Polar watch can be directly transferred to running.COACH via Polar Flow. We are going to show you all the steps required. As soon as you have established the connection, all of your trainings will be automatically synchronised.

And this is how it works:

1. Create a Polar Flow account. It is necessary that you use the same e-mail address as in running.COACH. Make sure that your Polar account is connected to your Polar watch.

2. Click on the top right upload button in running.COACH:

 

3. Click on the Polar icon and on «start » under « automatic connection with Polar Flow» :

 

4. The following page will appear:

 

5. Great! The connection has been successfully established.Almost done now.

 

6. The connection has been successfully established. The synchronised sessions will be optically marked and are ready for detailed logging. Your GPS track will be displayed on the map: [Only future trainings will be synchronised.]

 

7. Note: Warm-up and cool-down have to be marked by pushing the lap button on your watch. Exception: In competitions, we assume that you register warm-up and cool-down as separate training sessions. If you don’t, the whole session (including warm-up and cool-down) will be displayed as competition in running.COACH. Intervals should be stopped by pushing the lap button. We recommend that you switch off the « autolap » function.

 

Automatic Mapmyfitness upload

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Trainings which have been tracked with a Mapmyfitness device can be directly transferred to running.COACH via the Mapmyfitness platform. We are going to show you all the steps required. As soon as you have established the connection, all of your trainings will be automatically synchronised.

And this is how it works:

1. Click on the top right upload button in running.COACH:

 

2. Click on the Mapmyfitness icon and on «start » under « automatic connection with Mapmyfitness BETA » :

 

3. The following page will appear. Log in with your Mapmyfitness login details.

 

4. You will be redirected to the following page. Click on «allow» in order to establish the connection.

 

5. Running.COACH is now connected to Mapmyfitness.

 

6. Your sessions will be automatically synchronised. The synchronised sessions will be optically marked and are now ready for detailed logging. Your GPS track will be displayed on the map.

 

7. Note: Warm-up and cool-down have to be marked by pushing the lap button on your watch. Exception: In competitions, we assume that you register warm-up and cool-down as separate training sessions. If you don’t, the whole session (including warm-up and cool-down) will be displayed as competition in running.COACH. Intervals should be stopped by pushing the lap button. We recommend that you switch off the « autolap » function.

Automatic Garmin upload

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Trainings which have been tracked with a Garmin watch can be directly transferred to running.COACH via Garmin Connect. We are going to show you all the steps required. As soon as you have established the connection, all of your trainings will be automatically synchronised.

And this is how it works:

1. Make sure that your Garmin Connect account is connected to your Garmin watch. You can get help here.

2. Click on the top right upload button in running.COACH:

Garmin Upload running.COACH

3. Click on the Garmin icon and on «connect with Garmin Connect » under « automatic connection with Garmin Connect » :

Garmin Upload running.COACH2

4. The following page will appear. Log in with your Garmin Connect login details.

 

5. Running.COACH is now connected to Garmin Connect. The trainings of the past 30 days are automatically synchronised, as soon as a new training session has been uploaded in Garmin Connect.

6. The synchronised sessions are marked and are ready for detailed logging. Your GPS track will be displayed on the map.

Detailansicht absolvierte Trainings runningcoach

7. Note: Warm-up and cool-down have to be marked by pushing the lap button on your watch. Exception: In competitions, we assume that you register warm-up and cool-down as separate training sessions. If you don’t, the whole session (including warm-up and cool-down) will be displayed as competition in running.COACH. Intervals should be stopped by pushing the lap button. We recommend that you switch off the « autolap » function.

Automatic Runkeeper Upload

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Trainings which have been tracked with a Runkeeper device can be directly transferred to running.COACH via the Runkeeper platform . We are going to show you all the steps required. As soon as you have established the connection, all of your trainings will be automatically synchronised.

And this is how it works:

1. Click on the top right upload button in running.COACH:

 

2. Click on the Runkeeper icon and on «start » under « automatic connection with Runkeeper BETA »:

 

3. The following page will appear. Log in with your Runkeeper account login details.

 

4. You will be redirected tot he following page. Click on «allow», in order to establish the connection with running.COACH.

 

5. Running.COACH is now connected to Runkeeper. Your trainings will be automatically synchronised.

 

6. The synchronised sessions are optically marked and are ready for detailed logging. Your GPS track will be displayed on the map.

 

7. Note: Warm-up and cool-down have to be marked by pushing the lap button on your watch. Exception: In competitions, we assume that you register warm-up and cool-down as separate training sessions. If you don’t, the whole session (including warm-up and cool-down) will be displayed as competition in running.COACH. Intervals should be stopped by pushing the lap button. We recommend that you switch off the « autolap » function.