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:

running.COACH Watch Synch

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

running.COACH Watch Upload Garmin

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

Setup Garmin Connect running.COACH

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.

running Coach Detail View

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.

Automatic Suunto upload

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Trainings which have been tracked with a Suunto watch can be directly transferred to running.COACH via Movescount. Once you have established the connection, the import will be a lot easier.

And this is how it works:

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

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

 

3. Click on the Suunto icon and on «start » under « Auto-sync running.COACH and Movescount BETA»:

 

4. The following page will appear:

 

5. Almost done now! Log in to Movescount. Click on «settings». Under «connections» you can find running.COACH. Click on « allow » :

 

6. Running.COACH is now connected to Movescount. Your trainings will be automatically synchronised.

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

 

8. 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 TomTom upload

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Trainings which have been tracked with a TomTom device can be directly transferred to running.COACH via the TomTom 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. Make sure that your TomTom account is connected to your TomTom watch. You can get help here.

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

 

3. Click on the TomTom icon and on «start » under « automatic connection with TomTom BETA »:

 

4. The following page will appear. Log in with your TomTom login details. Click on «authorize».

 

5. Running.COACH is now connected to TomTom. Future sessions will be automatically synchronised. The first exchange of data will not take place until the next session has been uploaded on the TomTom platform.

 

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

 

7. Notice: 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 Fitbit Upload

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Trainings which have been tracked with a Fitbit watch can be directly transferred to running.COACH via the Fitbit 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. Make sure that your Fitbit account is connected to your Fitbit watch. You can get help here.

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

3. Click on the Fitbit icon and on «start » under « automatic connection with Fitbit BETA »:

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

5. You will be redirected to the following page. You need to tick the boxes « activity and exercise » and « location and GPS », the remaining boxes may be ticked optionally. Click on «allow» in order to establish the connection.

6. Running.COACH is now connected to Fitbit. Future sessions will be automatically synchronised. The first exchange of data will not take place until the next session has been uploaded on the Fitbit platform.

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

8. 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.

Locating Satellites: Your Pre-Run Warm-up

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Training with technology is great, a GPS watch used in collaboration with your running.COACH program provides an automatic running log, customization of your training schedule based on what you are actually doing, adjustment of your goals, and your Coach knows exactly what you are up to.

Add-in heart rate, altimeter, cadence sensor, and all the other wearable technologies available and you have quite the analysis of each workout.  But let’s think about how much time we all spend waiting for our watch to lock-on to GPS signal. On average 30 seconds to two minutes is normal even for the best of watches, that’s about two to nine hours every year of just standing around! Even if you don’t wear a watch you’re likely even more infuriated waiting for your running partner to “lock on”.

Rather than assuming the posture of waiting for your watch (we’re all good at making sure others know were not just standing in the middle of the street for nothing) this is an opportunity for an extra 2-9 hours of training for the year. Some of you may already stretch during this time, static stretching a cold muscle has actually been shown to do more damage than good- so here is a better use of your time and will actually help prevent injuries:

The Dynamic GPS Warm-up

Complete five repetition per leg of each exercise below, the goal is to warm-up and activate the muscle, not to fatigue it.

Squats

Feet shoulder width apart, toes pointing forward, drop hips down to no lower than knee height, eyes should be looking up to assist with keeping a flat back, come back up straight pushing pelvis forward.

Lunges

Take a large step forward, bring your foot as high as your knee, ensure alternating arm motion (just like when you run), step back also with your foot coming as high as the other knee. Note: if you have trouble stepping back you are like stepping too far out, shorten the length of the lunge. After forward lunges, do the same but stepping to the side.

Leg Extensions

Standing with a form of support (wall, car, pole, person, etc.) slowly extend a straight leg forward, out to the side, 45 degrees behind you, and straight back returning your leg to center between each one.

Add-in bonus: alternate your foot/ankle position pointing the toes in, out, up, and down during the extensions.

Leg Swings and Rotation

Not just for the elite track athlete! Still standing next to a form of support, swing one leg back-and-forth while turned 90 degrees to the fall, one hand supported against the wall and the other swinging with your leg. Next, while facing the wall with both hands against the support, swing one leg side-to-side in front of you. Finally, from same position do forward and backward knee circles similar to a hurdler.

Bonus Calf Hops

Still waiting? Hop up and down on light feet, move them out and to the side, toes alternate pointing in and out, dance like a boxer.

There, both you and your watch should be ready to go now. Be sure to link your watch account to RUNNING.COACH account.

Neff_KatyHalf16_WR_BillBaumeyerThis blog post was written by Calum Neff, canadian born running.COACH gold coach in the U.S., 2:22h marathoner and Guinness world record holder for the fastest half marathon pushing a stroller in 1:11:27. Are you interested in a personal running coach? Click here.

Pacing Strategies: What Runner Type are You?

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It’s competition time. The hard training weeks are behind you. Now, it is important to recover well and to turn your training into results. One decisive factor in order to succeed is your strategy for the race. Competitions are all about finding the right pace.