Do you want to beat your personal record on the queen distance? Are you looking for a flat marathon to improve your chances of success? Here is a top 10 of the flattest marathons around the world. By choosing one of these courses, you can really make the most of your marathon training plan!Low elevation and smooth asphalt will be the order of the day throughout this article! So, are you ready to surpass yourself?

10 – Deauville Marathon

We start this top 10 of the flattest marathons with a French marathon, we needed at least one! The Paris Marathon cannot be part of the ranking with its course of more than 200m of D+.

The Deauville Marathon was recently created and its flat course in two loops quickly became a real advantage. It is also the French marathon that had the highest percentage of runners under 3 hours in 2022 (17%). Sure, it was the French championships, but it is still far ahead of the others.

9 – Dubai Marathon

Flat, that’s what stands out immediately when you look at the profile of the Dubai Marathon course. It more than deserves its place in this top 10 of the flattest marathons. If it’s not too hot, it’s one of the best marathons for breaking records.

Its loop course along the sea allows you to easily navigate and maintain your pace throughout the race!

8 – Milan Marathon

The course of the Milan Marathon is the fastest in the country. Among the fastest in the world, its relatively flat course navigates through the city, allowing you to enjoy the typical Italian architecture of the city.

As long as you don’t go too fast either!

7 – Amsterdam Marathon

A nice 7th place in this ranking of the flattest marathons for the Amsterdam Marathon. Its flat course will take you around the city and its monuments. You can particularly enjoy a passage under the Rijksmuseum, Amsterdam’s famous museum.

Its extremely flat profile could have given it a few more places in this top 10 of the flattest marathons. However, the weather conditions in the Netherlands and the many turns that require restarting from time to time cost it points compared to its competitors.

6 – Rotterdam Marathon

If the TV program “Question for a Marathon” existed, to the question “Are you one of the flattest marathons in the world?” the Rotterdam Marathon would surely answer “Yes, of course!” A little less known than Amsterdam, the Rotterdam Marathon has an extremely flat and somewhat straighter course than its Dutch counterpart.

During the course, you can also enjoy a magical passage over the water on the famous Erasmus Bridge. So go for your time and walk (run!!!) on water!

5 – Tokyo Marathon

The Tokyo Marathon, which is part of the Six World Marathon Majors, takes the 5th place in this top 10 of the flattest marathons. Known for its first 5 kilometers of gentle downhill slopes, it is perfect for beating your personal record. Be careful, though, of a few hairpin turns to negotiate on the course.

Additionally, you can enjoy an unprecedented visit to the Japanese capital and its famous districts!

4 – Valencia Marathon

Just off the podium, we find a big one, the Valencia Marathon in Spain (not in the Drôme, no!). In terms of flat courses, the Valencia Marathon is starting to establish itself in the field since the 4th best time (worldwide) for men and the 3rd for women were achieved on its course in 2022!

Ride the wave of records with the Valencia Marathon and its fiery Spanish atmosphere!

3 – Chicago Marathon

We start the podium with, on the third step, a marathon renowned for the ease of its course. As one of the Six World Marathon Majors, the Chicago Marathon has always been conducive to records. The women’s world record of 2h14m4s was set on its course by Brigid Kosgei in 2019.

Its course along part of Lake Michigan and then through part of this iconic U.S. city will make you forget your difficulties and allow you to surpass yourself.

2 – London Marathon

The London Marathon takes the second place in this ranking of the flattest marathons. And not just because the record set in 2023 by Kelvin Kiptum at 2h1m25s is only 16 seconds off the world record.

The London Marathon is one of the Majors, its slightly downhill start is conducive and helps to get going for the rest of the race. Enough to be sure to break your time in the British capital!

1 – Berlin Marathon, the winner of the flattest marathons

In first position in this ranking, the Berlin Marathon in Germany. The course of 7 world records, including the current record by Eliud Kipchoge at 2:01:09, is THE marathon par excellence to dream of personal records. In addition, it is one of the Six World Marathon Majors, enough to add a legendary race to your repertoire!

The Berlin Marathon has an incredible course marked notably by the historical heritage of the German city. About 20m of elevation, a course without major turns, ideal weather conditions with very little wind, it’s the recipe for a great time over the 42.195km.

Break your personal record on a flat marathon

Ultimately, the best way to set a marathon personal record is to choose a flat course and prepare properly. A flat marathon maximizes efficiency, reduces fatigue from elevation changes, and gives runners the best conditions to run fast. Combined with smart, structured training — for example with tools like RunMotion Coach — it offers the ideal formula for achieving a new PR.

You might also be interested in these articles:

• When to run a half marathon in preparation for a marathon?
• Nutrition strategy before a marathon
• What to do the week before a race?

L’article Top 10 flattest marathons est apparu en premier sur RunMotion Running Coach.

Welcome conversation on RunMotion Coach

When you download the app, meet your digital coach. This allows us get to know you, find out more about your running history and your current fitness, especially if you can tell us about a race that you have completed recently. This race, as well as others that you can add to “My Profile”, allows us to estimate your VO2Max (and also your endurance when you enter at least two races) As a result, your training plan contains precise training paces .

After our initial conversation, please enter your email address in ‘My Profile’ -> ‘My RunMotion account’ to safeguard your account in case of phone changes or running session mishaps

Define your first goal

In the “Goals” tab, define your first goal! There are two types of objectives in RunMotion Coach: a main objective and intermediate objectives.

The training plan is tailored to your primary goal. When adding intermediate races, we adjust days around them for preparation and recovery. Limit main goals to 3-4 yearly, with at least 2 months training for each. A half-marathon can serve as an intermediate goal within a 3-4 month marathon training plan

Sometimes, set training plans will be for 8 or 12 weeks. In the RunMotion app, we differ from fixed 8 or 12-week plans, adapting to your unique training timeline. For instance, starting 17 weeks before a race prioritizes speed in the initial phase. Then the main block of your training plan for your goal race will start 12 weeks out from race day. On the other hand if you start training 7 or 9 weeks before the goal race, the RunMotion app will also automatically adapt the plan for this and so you don’t have to work that our yourself. As we always say, all you have to do is run!

It’s worth noting that, in any case, the last two weeks leading up to the main goal are designed for tapering to ensure you reach your race in peak condition!

Discover your training plan each week

Discover your training program each week! Let us know how you’re doing, how you’re finding the training and also your availability.

Modify your schedule

By clicking on Modify (in the Premium version of the app), you can move round each training session to suit your schedule. Hold down on the three lines next to the training session you want to move, and drag it to wherever suits you. However, we do recommend that you avoid putting 2 hard days of training back to back.

Each session, you can also receive tips and advice from a digital coach’s advice in the Premium version. You can also choose the coach’s personality in “My profile” if you want a positive, authoritarian or philosopher coach!

Precise training paces

For each session, if you have entered some of your past race times into the app, you will be set precise target paces. The training paces calculated by RunMotion Coach depend on your V02 Max and your endurance, and the easy runs are set at a pace of 60% of your V02Max .

Heart rate zones

If you’ve added your maximum and resting heart rate in ‘My profile,’ you’ll also receive heart rate zone information. Keep in mind that the target paces are designed for flat, non-technical terrain. If you’re running on hilly routes or trails, heart rate may be a more reliable indicator.

Trail Running

For a training program focussed on trail running, a target elevation is indicated each week if you have a trail race as your main objective.

Upload your activites from your watch or tracking app

Connect your Garmin, Suunto or Polar GPS watch or Strava app in “My profile” -> “Connect a tracking app” to synchronize your activities into the RunMotion Coach app.

Note that GPS watches do not notify us of a change in the activity, but Strava does. For example, if you change the title or type of activity in Strava, it will also change in RunMotion Coach, but not if you change the title on Garmin, Suunto or Polar.

You can also manually add activities in “Add an activity”.

Training Feedback

Let your digital coach know how you’re doing. The app will then recalculate your next week of training based on your feedback. If you miss a session, that’s okay, it happens. The coach recalculates the training program according to the general trend of your training.

Share your workout

Once you’ve completed your training session, you also have the option to upload a photo from the workout and share it on your social media.

How to receive the coach’s feedback and share your workout

Please note, that both the feedback and workout sharing features may not work the first time you view them after your workout. You need to return to the homepage and then go back into the workout in order to use these features.

Weekly Review

Each week you will be able to analyse your training load, a unit that allows you to take into account all the sports activities you do (running, cycling, swimming…).

With this guide, you should have a good overview of how the RunMotion Coach app works . Many other surprises await you in the application, especially the coaches motivational messages

If you have a question that hasn’t been answered here, find our help center.

L’article User Guide: How to take full advantage of RunMotion Coach est apparu en premier sur RunMotion Running Coach.

Looking for a personalized marathon training plan to achieve your goal? Whether you want to simply finish or hit a specific time target, a personalized training plan can help you reach your goal of running a marathon in under 4:30 , 4:15 or even 4 hours. For those aiming for higher performance, we also offer programs to finish in under 3:45, 3:30, 3h15 or even under 3 hours.

No matter your objectives, good preparation is essential. Let’s explore the key points of effective preparation and a marathon training plan.

The marathon: a mythical distance

Are you signed up for a marathon? Perhaps the Paris, New York, London, or Boston Marathon? Or maybe the famous and fast Berlin Marathon, or another flat marathon in France?

Running a marathon, precisely 42.195 km, requires patience. You will be running for several hours, and endurance, rather than breathing, often becomes the limiting factor. The challenge lies in maintaining a steady marathon pace, especially in the last ten kilometers, to delay the dreaded “wall” and avoid muscular and joint fatigue.

To beat your personal marathon record, you need to delay the onset of fatigue and minimize the effects of the marathon wall. Quality preparation and tailored training are indispensable.

Running a marathon is an incredible achievement, even for regular runners. The average time to complete a marathon is often discussed, but there’s no good or bad time—finishing a marathon is already a great feat. On average, the marathon completion time is 4:29.

Basics of a marathon training plan

A personalized marathon training plan helps you master specific paces and accustom your body to long aerobic efforts. Physiologically, the body adapts to muscle damage (impact on the ground) and the ability to sustain effort despite energy expenditure.

Long runs: what’s the maximum duration?

The long run is a staple in any marathon training plan. We recommend including 2-hour endurance runs in your marathon preparation. For most runners, this means covering between 18 km and 24 km.

Once you are comfortable with 2-hour runs, you can increase to 2.5 hours or even 2:45 if you feel good. Depending on your pace, this will be between 24 km and 30 km. Beyond this, the risk of injury increases. A marathon training plan should be managed over time, and the sequence of training will prepare you for the big day.

Marathon pace sessions

To master your paces, it’s important to do sessions at your marathon pace. A personalized marathon training program includes interval sessions at marathon pace, for example, 4x 5 km or 4x 3 miles, 2x 10 km or 2 x 6 miles, 3x 20 minutes, or 2x 40 minutes.

These marathon pace runs also allow you to test your race day gear and nutrition. It’s a good opportunity to try 1 to 2 gels during some long runs to ensure you can digest them well. If they don’t sit well during training, they probably won’t on race day. In this case, switch brands or opt for fruit purees.

To make marathon pace feel easier, we also recommend semi-marathon pace sessions, such as 3x 10 minutes at your semi-marathon pace.

Strength training for marathon preparation

While running is essential for marathon preparation, strength training is also crucial. It’s not just about running miles but also fortifying your body to enhance strength, endurance, and prevent cramps from the 30th km of the marathon.

Including targeted S&C (Strength and Conditioning) exercises, like leg, core, and arm exercises, will help you develop better posture, prevent joint and muscle injuries, and increase your resistance to impact.

Exercises like squats, lunges, planks, and push-ups can be included in your marathon training program.

Marathon training plan: 8, 10, 12, or 16 weeks?

A marathon requires regular preparation. The final preparation cycle focuses on marathon pace and endurance. However, it’s important to vary your training throughout the year and improve your MAS (maximum aerobic speed) with sessions like 10x 400m with 1-minute recovery.

Therefore, we recommend preparing for your race rather than following a traditional 8, 10, or 12-week marathon training plan. Ideally, prepare for a marathon 4 to 6 months before the event.

Training volume for marathon preparation

It’s hard to pinpoint how many running sessions per week are necessary, but a minimum of 40 km per week ,equivalent to the marathon distance, is suggested. We recommend at least 3 sessions per week for marathon training.

Those who can train 4, 5, or 6 times a week will be even better prepared. For most runners, especially those preparing for their first marathon, 5 to 6 training sessions per week, totaling 60 to 80 km, is ideal.

As a reference, elite marathon runners (under 2:15) run more than 150 km per week, while regional level runners (under 2:40) typically run between 80 and 120 km.

Common mistakes with free online marathon plans

Be cautious, not all free online marathon plans are reliable. The biggest issue is often with training paces. The paces suggested in online training plans can be inaccurate when based solely on a percentage of MAS. It’s crucial to also consider your endurance index for precise paces.

For example, two runners with a MAS of 17 km/h could have very different marathon results based on their endurance index—one might finish in 2:59 while the other in 3:30.

This can lead to significant discrepancies in long interval sessions at marathon pace or threshold runs. A 2 km/h difference in a 2x 40 minutes marathon pace session can result from inaccurate pace recommendations. Similarly, heart rate targets should consider both your max heart rate and resting heart rate for precision.

Your personalized marathon training plan, easy to follow

Precise training paces

In the RunMotion Coach app, training paces are very precise thanks to the endurance index. It is automatically calculated for you using algorithms based on your race results. Enter at least two race results for the most accurate calculations.

Additionally, if you enter your resting and max heart rates in your profile, you will get accurate target heart rates in your marathon training plan.

You will find a personalized marathon training program based on your experience and time goal.

A typical marathon training week

Here is an example of a training week from a RunMotion Coach user, with 4 training sessions plus 1 S&C session (strength training):

• Monday: Rest
• Tuesday: MAS 10×400 meters with 1-minute recovery
• Wednesday: Active endurance 1 hour
• Thursday: Strength and Conditioning (specific marathon strength training)
• Friday: Rest
• Saturday: Endurance 20 minutes + 2x 40 minutes marathon pace, 6-minute recovery
• Sunday: Fundamental endurance 1.5 hours

Final preparation

After following your training program rigorously, the last week before the marathon is crucial for being in the best condition on race day.

During the final week, reduce the intensity of your training to allow your body to recover. Focus on light, short sessions like 20-30 minute jogs and gentle stretching. Ensure you get 7-8 hours of sleep per night for optimal recovery.

As race day approaches, adapt your pre-marathon diet and stay hydrated, especially in the three days leading up to the race. Avoid new or hard-to-digest foods to prevent digestive issues on race day.

Ensure your gear is ready and comfortable. Your running shoes should be well broken in to avoid blisters. Choose clothing suitable for the expected weather conditions. Prepare your GPS watch to monitor your pace and respect your target times, as well as energy gels or bars you have tested and tolerated during training.

Your adaptive marathon training plan

Your marathon training plan in the RunMotion Coach app adapts to your weekly availability since training is rarely linear. You can choose the days for your long runs and intervals and modify your availability each week.

In the Premium version of the RunMotion Coach app, physical preparation (core and strength training) and mental preparation are advantages that can make a difference when it gets tough in the last 10 kilometers of the marathon. Nutrition advice, especially on carbohydrate loading before the marathon, will also be helpful.

In the 2023 Paris Marathon, about 2000 runners prepared their goal with RunMotion Coach. Some ran their first marathon, others finished under 4 hours, Yohann crossed the finish line in under 3 hours, and Maël ran it in 2:31!

Like them, prepare for your next marathon with RunMotion Coach. You’ll have the best chance of achieving your goal: beating your personal record or finishing your first marathon.

Happy training!

L’article Personalized Marathon Training Plan: succeed over 26.2 miles est apparu en premier sur RunMotion Running Coach.

Are you looking for a personalised half marathon (13.1 miles/21.097km) training plan? Are you looking to finish the race or are you aiming for a specific time? Sub-2hr15, sub-2hrs, sub-1hr45, sub-1hr30, sub-1hr15? We are going to discuss the key principles of an effective half marathon training plan.

The Half Marathon, a distance not to be taken lightly

A half marathon is a deceptively long distance that requires suitable and adequate training. It’s recommended that a beginner should start with a 10km. For more experienced runners, the half presents a challenge: maintaining a regular pace, even in the final miles, which can be difficult as fatigue inevitably starts to creep into the muscles and joints.

The half marathon is also a gateway to a debut marathon or a good preparation distance a few weeks before trying to set a new personal best over the marathon.

In a half marathon training plan, we recommend aiming for a frequency of at least 3 training sessions per week. And if you can do 4 or 5 workouts a week, that’s even better.

A good half marathon training plan must take into account your experience as a runner. Is this your first half marathon? Have you ever run the full 13.1 mile distance (21km) in training or perhaps even a marathon distance?

A personalised half marathon training plan must also take into account your current state of fitness, your schedule and your specific training paces (VO2, threshold, fundamental endurance, etc.).

A half marathon training plan focused on endurance and interval training

Endurance training

For a runner who is not used to long distance running, it is important to run for an extended period of time at a very easy pace. This allows your body to get used to a long-distance effort and the pounding your legs will have to endure. For this “fundamental endurance”, easy running training session, aim for a duration of 90mins for example.

To work on your endurance, in addition to easy running, you will also have to run at threshold paces over intermediate distances.

Interval sessions

Of course, you must also continue to work on your Maximum Aerobic Capacity ​​(VO2 Max) which is an important parameter in performance.

In short, a half marathon requires consistent and specific training to feel prepared on D-Day. For many experienced runners, it can actually be a pleasant distance to run.

It’s less brutal than a 10km because you generally run at a pace where your breathing should be under control. When you have trained effectively, only the last kilometers should be difficult. You can even accelerate in the last mile if you’re still feeling good enough and want to gain every second possible. I was able to accelerate 20 seconds faster during the final kilometre compared to my average pace during the half.

Precise training paces

Be careful, for a half marathon, the paces often indicated in half marathon training plans on the internet can be quite erroneous when they are based solely on a percentage of VO2 Max.

You should also take into account your endurance index to get your precise training paces. On long intervals or thresholds, this can make a significant difference!

If your half marathon training plan indicates a target heart rate for each session, it must not only take into account your maximum heart rate but also your resting heart rate to be precise.

Your personalised, easy-to-follow half marathon training plan

In the RunMotion Coach app, your endurance index is automatically calculated for you, based on your race results. Similarly, if you enter your resting and maximum heart rate in your profile, you will receive the right target heart rates.

You will find your personalised half marathon training plan based on:

– your running experience
– your target distance: for example half marathon
– your goal time: 1hr15, 1hr30, 1hr45, 2hrs.

You will find in your personalised half marathon training plan a variety of sessions and paces. The goal is to work on both your endurance and your ability to hold your half marathon pace.

A typical half marathon training session

A specific half marathon session included in RunMotion Coach app, depending on your level: 2×12 minutes up to 2×20 minutes at half marathon pace.

Long runs for the half marathon can go up to 1hr30 to 1hr40 of easy running. This depends on your level and the amount of time available before the race.

Your RunMotion Coach training program also adapts to your availability which can change every week. You can even choose the day of your long run and interval sessions.

You therefore have every chance of achieving your goal by downloading the RunMotion Coach app: finish a half marathon or run a new personal best.

In the Premium version, in addition to the training plan, you will receive advice on nutrition specific to the half, strength & conditioning and mental preparation.

Enjoy your training and have a great race! And maybe one day you’ll want to run a full marathon!

L’article Personalised Half Marathon training plan : succeed over 13.1 miles est apparu en premier sur RunMotion Running Coach.

Are you looking for a personalised 10k (6.2 miles) training plan to achieve your goals? Do you want to finish the race or aim for a specific time? Do you want to run 10km in 1 hour, 50 minutes, 45 minutes, 40 minutes, or perhaps even less than 35 minutes? We are going to discuss the key principles of an effective 10k training plan.

How many sessions to do per week to prepare for a 10km?

Your goal target time is not the only question to take into account when we decide the training frequency. 3 runs a week, 4 runs, 5 runs, 6 runs?… Different parameters must be taken into account: your experience as a runner, your current fitness, your schedule and your specific training paces (Vo2 Max, 10km pace, threshold, fundamental endurance, etc.).

For a beginner, you should work on being able to run for 1 hour without stopping, but at a very easy pace, working on fundamental endurance and technique. In this way, we learn to manage our effort without pushing too hard.

Interval training is essential in a 10km training plan

Work on your Vo2 Max

For more experienced runners who have done a few months or few years of training, it is important to introduce short and long interval sessions. In particular, we work on the Maximum Aerobic Speed (Vo2 Max) to improve your base speed. As well as the ability to settle into a steady target pace and rhythm.

For an experienced runner, the emphasis is mainly on sessions to improve your Maximum Aerobic Speed (Vo2 Max) and this effort should help you find those extra few minutes or seconds to beat your personal best.

Work on your endurance

Over 10km, you will be breathing hard and your lactate level increases gradually. Some runners will feel a drop in speed from around 6km. They started too quickly or did not work on their endurance enough at 10km pace.

A 10km training plan is therefore a happy medium between working on your speed and your endurance. It will also be necessary to maintain an aerobic base of easy running to gain endurance.

It is a distance accessible to all, which can open the door to targetting longer distances. The 10k (6.2 miles) could be your main objective or an intermediate objective before tackling another distance.

Beware of errors in certain 10k / 6.2 miles training plans

It’s worth highlighting, that we sometimes find 10km training plans on the internet which indicate training paces as a percentage of Vo2 Max. This is not always suitable because in reality you have to take into account your Vo2 Max as well as your endurance index.

Calculating this endurance index requires entering two past race times. If you don’t have any past race times, an average endurance can be estimated until you set some personal bests. In addition, we find that many plans confuse Vo2 Max % and Maximum Heart Rate %…

Your personalized 10k training plan

In the RunMotion Coach app, you will find a personalised 10k (6.2 miles) training plan whatever your running experience or target time. Your program is calculated individually and the training paces are calculated directly for you.

Examples of specific 10k sessions

A specific 10km session included in RunMotion Coach is: 5 to 8 times 1km recovery 1’30 to 3′ (depending on the level of the runner).

Another interesting session is: 4 times 2km recovery 3′. This is generally harder than 1km repetitions. But this session has the merit of working your endurance even more at 10km pace.

In addition, your 10km training plan on RunMotion Coach adapts to your availability each week. You can change your training days and choose the day of your long run and interval sessions.

So you no longer have to ask yourself the question “what if I missed a session or a few runs? “. Your plan adapts to your feedback. This will give you every chance of success to finish the race and beat your personal best.

Better than just a standard 10k / 6.2 mi training plan, find your personalised 10k training plan in the RunMotion Coach app. In addition to your program, you will find advice and motivational messages to reach your goals .

And come back here for when you need a half marathon training plan!

L’article Personalised 10km training plan : succeed in your next race est apparu en premier sur RunMotion Running Coach.

Would you like to lose a few pounds? And you think running is a good way to lose weight? You’re right. By combining running with eating sensibly, without necessarily having to think too much about diet, you can achieve great results! Some of our users have lost 3kg, 5kg and even 10kg! It’s all thanks to our Running for weight loss training programs on the RunMotion Coach app. We will explain how.

Running is a very good way to stay fit and lose weight. However, you need a few tips to get your Running for weight loss training plan off to a good start.

There are often two scenarios. People who are new to running or people who have run or can run for at least 30 minutes without stopping. It is important to take this situation into account because progressivity is vital in running.

In this article we will discuss how to lose weight effectively and sustainably. Because running and nutrition are the key to successful weight loss.

Running to burn calories

Firstly, you can calculate the number of calories burned during a sporting activity.

How many calories do we burn while running?

When running, you expend about 1kcal per km and per kg. If you weigh about 60kg and you have run 10km, you will have burnt around 600kcal. In general, runners burn around 600 to 800kcal per hour.

How many calories do we burn while walking?

1 hour of leisurely walking burn on average 100 – 150 calories. And so this effort made is immediately canceled out if you drink a glass of soda afterwards.

Everyone has their own pace when losing weight. Some lose 5kg in 1 month, whilst others tone up the first month and then lose weight afterwards.

Adopt good habits to lose weight permanently

It is not wise to go to extremes. And that goes for running and for food.

A week of intense training and then a rest period is fine, but it will not produce beneficial effects in the medium and long term. It is better to schedule a training plan of 2 or 3 days a week to start losing weight. And when you start, it’s advisable to alternate walking and running.

In addition, when you are overweight, you may have physical constraints that increase your impact on the ground. So to avoid the risk of tendinitis, knee pain, or joint injuries, start gradually. You can also replace a running session with cycling or swimming at first.

Should I go on a diet to lose weight?

The same advice applies for food, you cannot radically change your diet overnight. Because otherwise your body will feel completely depleted and inevitably you will give in eventually. Make changes little by little: reduce snacking, replace sodas, or eat fruit for your snacks instead of refined sugar products.

And the most important thing is self-confidence. Losing weight and dieting is often associated with anxiety and stress that make you lose confidence. So the first thing to do is to have confidence in yourself, you will succeed! Visualize your success and what you want to achieve.

The right pace when running to lose weight

Changing paces is the best way to lose weight. It makes training more fun, reduces monotony and works on several physiological aspects.

You can run at an easy pace, this is called fundamental endurance. If you are able to speak fluently this means that you are in fundamental endurance (for some this can even be a brisk walk). This is the most efficient speed because it allows you to burn fat and run for longer. It is from 30 minutes to 50 minutes that you will burn the most fat.

You can also run high-intensity interval workouts once a week. This is a very effective way to lose weight and train your cardiovascular system.

If you want more details on these two methods and the advised training frequency, we suggest you read our article about running paces to adopt for losing weight.

Is it useful to run on an empty stomach?

Some people believe that running on an empty stomach, that is, without having had breakfast, is even more effective for losing weight. This can be interesting, but only when you are accustomed to running because it is more challenging for the body to run on an empty stomach. Additionally, we recommend running on an empty stomach only for basic endurance training.

It’s important to remember to warm up well before any training session to prepare your body and avoid injuries. Also do some gentle stretching after each run to avoid cramps and aches.

Regularity and consistency is the secret: 2 to 3 running training sessions per week adapted to your level of running. With this regularity, your metabolism, even on days when you are not running, will start to burn more calories.

You will quickly be surprised at the progress you’re making .

Lose weight with a healthy and balanced diet

Eating healthily is important for staying in shape. In addition, we often notice that when we play sports we have more desire to eat healthy foods. When you come back from training, you rarely feel the desire to snack on crisps and chocolate bars!

Here are the basics of a healthy diet:

• Eat slowly and chew well. This facilitates digestion, and increases the feeling of satiety.
  Hydrate yourself and make sure you eat sufficiently, your body needs it. Don’t make your body feel like it needs to stock up so it doesn’t run out.
• Fruits and vegetables provide minerals and vitamins. These are the best foods for weight loss.
• Choose organic, especially for apples. Between an organic apple and an “industrial” apple, the amount of antioxidants can be more than 100 times greater and there are no pesticides.
• Small fish and vegetable oils are rich in omega 3, they increase the body’s ability to transport nutrients to cells. These are good fats.
• Reduce the portions of foods high in saturated fats (deli meats, cheese, meats, fried foods, etc.) or high in fast carbohydrates (white rice, pasta, sweets, white bread, industrial cereals) in your diet.
• Watch your snacking! Avoid sugar! If you are really hungry between meals choose a healthy option (fresh fruit or a small handful of dried fruit…). This is probably the most important tip for losing weight.
• Avoid alcohol… And yes if you want to have toned abs you have to forget sodas and alcohol which tend to swell the stomach. They mostly have high glycemic indexes and cause your blood sugar levels to rise rapidly. Limit alcohol to a maximum of twice a week, or even stop completely if you can.

Toning through strength & conditioning to build abs for a flat stomach

To complete your running training and your healthy eating, you can also do some strength & conditioning training, especially if you want to have a toned stomach or beautiful buttocks! It’s also practical way to exercise when it’s raining outside and you want to stay dry

Running for weight loss training program: the app with your personalised plan

You can find all of these running, healthy nutrition, and muscle-building tips in our Running for Weight Loss programs.

The advantage is that you are guided through your plan every step of the way, with training sessions set at advised and adapted paces, as well as nutritional advice every week. All you have to do is follow the coach’s advice and you will lose weight permanently!

Download the RunMotion Coach app on Android or iPhone, and fill in your running experience and indicate your Well-being goal: Lose weight!

L’article Running for weight loss training program est apparu en premier sur RunMotion Running Coach.

Running has one of the highest caloric expenditures of any sport. In order to lose weight permanently, you must burn more calories than you consume. After just a few weeks of running you will already start to feel the health benefits of running to lose weight.

How does running lead to weight loss?

Whatever pace you run, a good estimate is 1 calorie burned per kilogram of body weight, per kilometre run. I.e., if you weigh 70kg and jog 10km, you will burn 700 calories. To lose 1 kg of fat, you need to burn 9000 calories, which is the equivalent of walking 130 kilometres…

Fortunately, after a few weeks of sport, your body (basal metabolism to be precise) will expend more burn more calories at rest and which will allow you to lose additional calories.

However, when losing weight, exercise and running is only part of the process. Indeed, it’s advisable to (re) adopt good eating habits, principally reducing your consumption of sugars. If you only have one nutritional focus point, it should be to reduce your consumption of sugars.

Sugar not used by the body is stored as fat. Water is the best thing to drink, whilst fruit juice and fizzy drinks should be kept as an occasional treat. Fruit juices (even fresh ones) contain as much sugar as sodas and the vitamins that are present are often simply not assimilated by the body…

Cereal bars are also often made up of more than 40% sugar. Instead fruit, or almonds or other nuts should be favoured as they are composed of good fats, Omega 3 and 6.

Running slowly to focus on weight loss?

To burn fat while running, the most effective way is to run at an easy pace. This pace is rather slow, you should not be out of breath and you should be able to talk. If you are breathing too hard, you are going too fast, and you should not be afraid to slow down.

For some people, their fundamental endurance zone is actually a brisk walk. The ideal duration is around 30 minutes, and you shouldn’t hesitate to alternate walking and running initially. Obviously, the longer you can run/walk, the more calories you burn.

You can also replace running with another “cardio” sport like cycling or swimming. This is a great way to start gradually.

Running fast to lose weight?

High-intensity interval sessions once a week are also a very effective way to lose weight and work on your cardiovascular system. Interval sessions alternate fast running and recovery. The body mainly consumes sugars during these intervals.

An example of an interval session: 10 x 30 seconds fast (but not a sprint) with 30 seconds of recovery between each fast interval. Start with a 10 to 15 minute easy jog/walk at a low intensity to warm up the body.

An alternative to a running interval session is to do a similar workout on a stationary bike in the gym where in the same way you alternate high and low intensities.

Is running on an empty stomach effective for burning more calories?

Running on an empty stomach does not allow you to burn more fat during exercise. Actually it’s the running pace that determines the consumption of fat/sugar. Fasted running can feel quite tough. And therefore we recommend that beginners avoid running on an empty stomach because the effort of a training is already significant enough.

With a low-intensity aerobic activity twice a week, a more intense activity once a week, and by limiting your consumption of sugars, you will succeed in losing weight sustainably! To help along the way, the RunMotion Coach app is there for you. And in the app, you can find a special “weight loss” program with your personalised running training program, with nutrition advice every week .

L’article What pace should you run when trying to lose weight? est apparu en premier sur RunMotion Running Coach.

Let’s explain the difference between the free and premium version of RunMotion Coach and why purchase the Premium version of RunMotion Coach?

The Free version of RunMotion

To keep it short, you get a personalised training plan to reach your running or fitness goal.

No need to create your program exactly 12 weeks before your race, you will have a program tailored to your needs no matter when you start your training plan.

You can add intermediate races before your main goal.

The training paces set for you are based on one of the most advanced scientific studies on race pace prediction, which one of our founders took part in. These paces take into account your MAS (Maximum Aerobic Speed) and your endurance index, calculated from the results of your previous races.

You can also connect RunMotion Coach to your GPS watch (Garmin, Polar, Suunto, Coros, Wahoo, Apple Watch,…) or Strava or adidas Running app to your RunMotion Coach account, to retrieve your training sessions and have them appear in your Report.

The Premium version of RunMotion Coach

The aim of the Premium version of RunMotion Coach is to optimize your chances of success. You have a complete training program (S&C workouts, mental preparation, sophrology, nutrition, race management, motivation,…) and a complete integration with your devices (calendar / clock).

First of all, the Premium version allows you to have a more adaptable training plan. Every week, your coach asks you how you feel and if you want to change your training days or move your key sessions.

When you finish this conversation, you will see your workouts on your calendar (Google Calendar) and on your GPS watchand on your GPS watch (Garmin for now, other watches will soon open this possibility) to follow your session on your watch during your training.

Your training paces are the same in the free or Premium version. But you can see the VMA and your endurance index calculated by our algorithms, in your Profile.

Then, in terms of content, when you are in Premium:

-Strength & conditioning
-Advice from your digital coach: running training, technique, race management, recovery, nutrition, wellness…
-The possibility to choose the personality of your digital coach: positive, authoritarian or philosopher.
-Programs “Weight loss” and “Quit smoking and start running“.

To optimize your chances of success and enjoy all these features, you can upgrade to Premium at any time, with a 7-day free trial. You can unsubscribe at any time.

Subscribing to the Premium version also means supporting a company based in the Alps and allowing us to develop new features to offer you the best experience.

RunMotion Coach Premium is an in-app subscription through Apple Store and Google Play. You can purchase it directly from the RunMotion Coach app, in the main menu: ‘My profile’ -> ‘My RunMotion account’.

Now all you have to do is run!!!!

L’article Why purchase the Premium version of RunMotion Coach? est apparu en premier sur RunMotion Running Coach.

The RunMotion Coach app was created by coaches and elite runners who think everyone deserves a personalised training plan .

Step 1- Onboarding

You’ve just downloaded the app. A conversation opens so that your new coach can get to know you and build your training plan tailored to your needs.

Now, tell us about your running background.

Note: Enter your best times and distances if you’ve done them before. This will give you accurate training paces Otherwise, your coach will set you intensities. You will be able to add other races in “My Profile”. Our algorithms calculate your Maximal Aerobic Speed and endurance (when you have entered results on at least two different distances) to give you the right training paces.

After this initial conversation, remember to enter your email address in “My Profile” -> “My RunMotion account” to retain your account if you change your phone or drop it during a run

Step 2 – Choose your Goal 

Wellness: You just want to run regularly? 

Performance: 5km ? 10K? Half? Marathon?  Enter the time you want to run!

Trail: 20km, 40km, 80km, 100km, 160km ? You can also enter the elevation change.

Prepare for a fitness test: Half – Cooper, Cooper, 3000m, 3X500m

Training for another sport?  Indicate if you want to work on your speed, endurance or both.

The training plan is focused on your main goal. If you have intermediate races, you can also add them to your plan.

Note: We recommend that you set a maximum of 3 to 4 main goals per year and space them out by a minimum of 2 months. Intermediate goals are typically a half-marathon, for example, if you are preparing for a marathon which you have 3 to 4 months to prepare for.

Step 3 – Your personalised training program

Our training plans are generated by artificial intelligence, created by engineers, elite athletes, and coaches of runners of all abilities. Your program evolves according to your feedback, your fitness level, and your availability.

To refine your week, consider which days you want to run. Would you prefer to run on Monday, Tuesday, Wednesday, Thursday, Friday, Saturday, or Sunday?

Within your program, you will find various training sessions that align with your level and goal, such as endurance, intervals, hills, strength & conditioning, and more. Additionally, for trail running, we specify a target elevation gain each week in the 4 months leading up to a major trail race.

As you progress, keep us updated on your training journey, and our coach will recalculate your future training based on your feedback.

If you miss a workout, this doesn’t matter. It happens. The coach recalculates your program according to a trend over several sessions.

The nutrition content is also very valuable, because a good diet contributes to a healthier body and superior performance.

Step 4 – Choose your coach

First, people tend to have a prefence when it comes to coaching styles. Maybe you need someone who pushes you to the absolute limit? Or would you prefer someone who’s a bit more optimistic?

Each session, you’ll receive the coach’s advice (Premium only). You can choose the personality of your coach in “My profile” and whether you want a positive, authoritarian or philosophical coach!

“Find inspiration to be the best you can be”.

– Joy, Positive Coach

“We’re not here to waste our time”.

– Arthur, Authoritarian Coach

“May the force be with you”

Socrates, Philosopher Coach

Step 5 – My Profile, My Settings

Find all the information relevant to you: number of sessions and goals achieved, and in Premium mode: your MAS (Maximal Aerobic Speed), endurance index and estimated VO2 max.

Note: The training paces calculated in RunMotion Coach depend on your MAS and endurance. For endurance we have set a pace of 60% of your MAS.

Here you can enter your maximum and resting heart rate. We indicate the corresponding heart rate zones. Assigned paces are for flat and not very technical terrain. So, if you are on a trail, we recommend using your heart rate as a better indicator. Listen to your body at all times as well. 

Adjust your settings:

–My info: Fill in your email address (useful if you change your phone or break it while running!)
–My running background: Distance and personal bests
–My training preferences: Training days, terrain, coach, display (km, miles)

Step 5b – My Profile: Sync with your GPS

You don’t have to have a GPS watch to measure your activity.

Additionally, it’s possible to connect another mobile application, like Strava or Adidas Running.

Here is the list of all connected services:

For instance, if you change the title or the type of activity in Strava, you will get the modification in RunMotion Coach, but not if you change the title on Garmin, Suunto, or Polar.

Step 6 – Results

Track your progress!

You will find a history of all your training (synchronized with your watch/tracking app or manually added activities).

You edit the name and other details of your sessions. Add a photo to share your progress with your friends 

In your “Results” :  

-Find your weekly results in both miles and training hours.
-You will see your training load, a unit that allows you to take into account all the activities you do (running, cycling, swimming…). 
-You will also find a history of all races. Connect your Garmin, Suunto or Polar GPS watch or the Strava app in “My profile” -> “Connect a tracking app” to synchronize your next activities in RunMotion Coach.

In addition, find individual and group challenges in the app. Now there’s no excuse not to run

Premium Features

You can upgrade to Premium at any time, and get a free 7-day trial!

• Choose your coach!
• Tailored conversations: Find the motivation and advice you need
• Refine your week: Receive a reminder each week to update your training days
• S&C : Physical preparation is important to perfect your running technique
• Nutrition : Nutrition is essential to perform at your best and feel healthy.
• Synchronization: With Premium, you can export all your training to your Garmin GPS watch, allowing you to simply follow your watch during your run, and to Google Calendar, ensuring you don’t miss any more training!

Choosing Premium means optimizing your chances of success, with more features and content. It also means supporting a French company, based in the Alps, with strong values.

All you have to do is run! With this guide, you have a good overview of how the RunMotion Coach app works. We hope you succeed with your running goals, like 88% of our users! There are plenty more surprises waiting for you in the app, especially in the coaches’ messages, which will keep you on your toes! 

L’article RunMotion Coach User Guide for experienced runners est apparu en premier sur RunMotion Running Coach.

The RunMotion Coach app was created by coaches and elite runners. They’re experienced in guiding runners of all abilities and they’re passionate about seeing people achieve their goals and fulfill their potential,  whatever their level is .

Step 1 – Onboarding

You’ve just downloaded the app, a conversation opens so your new coach wants to know more about you and give you your training plan tailored to your needs.

Tell us about your running background.

Note: Enter your best times and distances if you’ve done them before. This will give you accurate training paces Otherwise, your coach will give you intensities. You will be able to add other races in “My Profile”. Our algorithms calculate your Maximal Aerobic Speed and endurance (when you have entered results on at least two different distances) to give you the right training paces.

After this initial conversation, remember to enter your email address in “My Profile” -> “My RunMotion account” to find your account if you change your phone or drop it during a run

Step 2 – Set your Goal

You can choose different types of goals, including:

Wellness or general fitness: Do you want to be able to run for 30 minutes straight? 1 hour? or just run regularly?

Race: 5km? 10km, or more? Enter the time you want to run!

Finisher: you want to reach the finish line and get that race medal.

Trail: Short or long distance trail

Prepare for a fitness test: Half-Cooper, Cooper, 3000m, 3X500m

Training for another sport?: Indicate if you want to work primarily on your speed, endurance or both.

The training plan is focused on your main goal. If you have intermediate races, you can also add them to your plan.

Step 3 – Your personalized training program

Our training programs are generated by artificial intelligence, created by engineers, elite runners and coaches of runners of all abilities. Your program evolves according to your feedback, your fitness level and your availability.

You will find various training sessions according to your fitness level and your goal: endurance, short intervals, hills, strength & conditioning,…

If you are just getting back to running or this is your first time, you will start by alternating walking and running and you will end up running a continuous 5km

As you progress, we will unlock the various types of training sessions. We advise you to do at least 3 training sessions per week to see some improvement in your fitness.

Tell us how your training is going, the coach will recalculate your future training according to your feedback. If you miss a workout, it doesn’t matter. It happens. The coach recalculates your program according to a trend over several sessions.

The nutrition content is also very valuable, because a good diet contributes uable, because a good diet contributes to a healthier body and superior performance.

Refine your week: which days do you want to run? Tell us how you feel and when you are available.

How about Monday? Tuesday? Wednesday? Thursday? Friday ? Saturday ? Sunday ?

Step 4 – Choose your coach

People tend to have a prefence when it comes to coaching styles. Maybe you need someone who pushes you to the absolute limit? Or would you prefer someone who’s a bit more optimistic?

Each session, you’ll receive the coach’s advice (Premium only). You can choose the personality of your coach in “My profile” and whether you want a positive, authoritarian or philosophical coach!

“Find the inspiration to be the best you can be”.

– Joy, Positive Coach

“We’re not here to waste our time”.

– Philippe, Authoritarian Coach

“May the force be with you”

Socrates, Philosopher Coach

Step 5 – My Profile, My Settings

Find all the information relevant to you: number of sessions and goals achieved, and in Premium mode: your MAS (Maximal Aerobic Speed) , endurance index and estimated VO2 max.

Here you can enter your maximum and resting heart rate, we indicate the corresponding heart rate zone. The pace is for flat and not very technical terrain, so if you are on a Here you can enter your maximum and resting heart rate. We indicate the corresponding heart rate zones. Assigned paces are for flat and not very technical terrain. So if you are on a trail, we recommend using your heart rate as a better indicator. Listen to your body at all times as well.

Adjust your settings:

My info: Fill in your email address (useful if you change your phone or break it while running!)

My running background: Distance and personal bests.
Note: It’s important to enter your personal bests if you want accurate paces in your sessions.

My training preferences : Training days, terrain, coach, display (km, miles)

Step 5b – My Profile: Sync with your GPS

You don’t have to have a GPS watch to measure your activity. It is also possible to connect another mobile application, like Strava or Adidas Running. Here is the list of all connected services:

Note that GPS watches do not notify us of a change in activity, but Strava does. For example, if you change the title or the type of activity in Strava, you will get the modification in RunMotion Coach, but not if you change the title on Garmin, Suunto or Polar.

Step 6 – Results

Track your progress!

You will find all the training you have done (synchronized with your watch or tracking app or manually by adding your results).

You can add a photo for each run, change the name of your sessions, etc. Add a photo at the end of your workouts to share your progress with your friends

In your “Results”, you will see your training load, a unit that allows you to take into account all the sports activities you do (running, cycling, swimming…). Also find your weekly balance from a mileage and training hours point of view.

Premium Features

You can upgrade to Premium at any time, and get a free 7-day trial!

• Choose your coach!
• Tailored conversations: Find the motivation and advice you need
• Refine your week: Receive a reminder each week to update your training days
• S&C : Physical preparation is important to perfect your running technique
• Nutrition : Nutrition is essential to perform at your best and feel healthy
• Synchronization: With Premium, you can export all your training to your Garmin GPS watch (you just have to follow your watch during your run) and Google Calendar (so you don’t miss any more training!)

Choosing Premium means optimizing your chances of success, with more features and content. It also means supporting a French company, based in the Alps, with strong values.

All you have to do is run! With this guide, you have a good overview of how the RunMotion Coach app works. We hope you succeed with your running goals, like 88% of our users! Lots of other surprises are waiting for you in the application, especially in the coaches’ There are plenty more surprises waiting for you in the app, especially in the coaches’ messages, which will keep you on your toes! 

L’article RunMotion Coach User Guide for Beginners and Wellness est apparu en premier sur RunMotion Running Coach.

Today, more and more runners are wearing compression socks or sleeves during exercise and recovery. Is this a fashion statement or genuinely performance enhancing?

The benefits of compression

Mainly used on the calves when running, compression has the following benefits
– Better oxygenation of the compressed limbs
– Improved recovery
– Better elimination of toxins and lactic acid
– Reduction of muscle fatigue
– Reduction of muscle shock and vibration

There are different levels of compression. The pressure exerted on the muscles is greater for sleeves during exercise than for socks during recovery.

During exercise, compression sleeves are often used to cover only the calf. During recovery, compression socks also cover the foot.

Do compression sleeves improve performance?

To perform, muscles need to be properly oxygenated, as this is their main source of fuel. Compression on the calf improves blood circulation, and therefore accelerates blood flow, or the venous return that we sometimes hear about. Oxygen can be delivered to the muscles faster, which in theory should improve performance.

In the field, no reliable study has been able to demonstrate a significant improvement in performance. Nevertheless, in terms of sensation in the calves, the sleeves can reduce the sensation of pain thanks to a reduction in muscular shocks and vibrations.

Do compression socks improve recovery?

Following an intense or long effort, our muscles tend to “store used blood”. Like compression stockings, which are a medical device, socks gently apply pressure to the muscles. The socks help drain toxins and lactic acid produced by the muscles and contribute to a faster “cleaning”.

In addition to the 3 pillars of recovery, which are sleep, good hydration and a quality diet, recovery socks are an interesting and useful accessory to recovery.

References for running

The main suppliers of compression clothing offer sleeves or socks for the calves. Look at the size guide to choose the right sleeves or socks to ensure you have the ideal pressure, neither too big nor too small.

During exercise, we recommend the CEP Run Socks 3.0 (women’s and men’s models) and the Booster Elite socks from BVSport.

For recovery socks, we recommend the Recovery Pro Socks (women’s – men’s model) and the ProRécup Elite from BVSport.

CEP is a German brand specialized in support for over 70 years, with German manufacturing. BVSport is a French brand with a production unit near Saint-Etienne.

There are also compression garments for the arms or quadriceps, but compared with calf compression there is less interest and value in these when it comes to running.

L’article Are compression socks and sleeves useful? est apparu en premier sur RunMotion Running Coach.

Within RunMotion Coach app, it is possible to view your MAS (also called vVO2max), your endurance and your VO2max in Premium mode. These parameters allow us to estimate your racing performance, and is particularly useful to set your optimal training paces.

MAS and endurance are calculated from past races on the performance prediction model developed at MIT (Boston) used in a scientific publication in Nature.

MAS – Maximum Aerobic Speed, also called vVO2max

MAS (Maximum Aerobic Speed) is the speed at which a runner reaches his maximum oxygen consumption: VO2max. The MAS, or vVO2max, is expressed in km / h.

We calculate it from past races and it’s the speed you could hold in a 6 minute race. The races selected are those from the last 4 years and for durations between 6 minutes and 5 hours.

There are different MAS tests that can be used to estimate your MAS, although race results are usually more accurate. MAS tests are subject to the nature of the test and the state of fitness on the day.

Endurance

Endurance is the ability of a runner to run for a long time at a given intensity. There are different endurance scores but we use endurance defined in the MIT model, which our co-founder Guillaume Adam contributed towards.

This long distance endurance score corresponds to the time that a runner can hold 90% of his MAS. This duration is divided by the support time of the MAS (fixed here at 6 minutes). It can be read as a score out of 10.

The greater the endurance score, the better. We can give the following indications:

3: Low endurance
5: Average endurance
7: Good endurance
8: Excellent endurance
10: Exceptional endurance

To summarise, 10 means that the runner can hold 90% of his MAS for 1 hour, and 5 that he can hold this 90% of MAS for 30 minutes.

VO2max

VO2max is the maximum flow of oxygen consumed by an individual during intense effort. It is usually expressed in mL/min/kg, that is to say as a flow rate per unit of weight, because the weight / power ratio is important in sport.

VO2max can only be calculated in the laboratory with a mask to measure the exchange of oxygen and carbon dioxide. It is nevertheless possible to estimate VO2max with the formula VO2max = 3.5 x VAS, this is what is done here in the app and on your watches.

For example if we take the case of 2 champions, one in cycling Lance Armstrong and the second in the marathon Eliud Kipchoge. They both have exceptional engines and a similar VO2max. On the other hand in the marathon Eliud Kipchoge has run 2:01 and Lance Armstrong 2:46. Eliud Kipchoge has excellent running economy, which gives him a coefficient close to 3, and for Lance Armstrong a coefficient closer to 4.

The more a runner is trained, the more his running economy improves.

L’article How are MAS, Endurance and VO2max computed? est apparu en premier sur RunMotion Running Coach.