RunMotion News – RunMotion Running Coach

The stretching in the RunMotion Coach app

Romain Adam — Wed, 22 Jan 2025 11:00:19 +0000

Stretching is often overlooked by runners. Most of us don’t know which stretches to do or when to do them (or when to avoid them!). However, stretching can be useful for maintaining a smooth stride and reducing the risk of injuries.

This is why we decided to create an intuitive stretching module with circuits to follow, explaining when they can be performed. Following the success of the strength training module, many of you asked for the same approach for stretching. We’re very excited to present our new stretching module in the RunMotion Coach app.

Why Is Stretching Beneficial for Running?

To help you achieve your goals safely, we’ve developed a complete stretching program tailored to runners’ needs. Whether you’re training for a marathon, a trail race, or recovering from an injury, stretching is an excellent complement to your training.

We’ve designed dynamic stretching circuits for warm-ups and static stretches for recovery, allowing you to maximize your flexibility and mobility. You’ll no longer have to wonder which exercises to perform: everything is guided directly in your RunMotion Coach app.

The Expertise Behind This Stretching Program

To develop this stretching module, we once again relied on sports physiotherapist Julien Coudert, a marathoner (2:29 in 2022), ultra-trail runner (15th at the CCC in 2013), and triathlete.

In addition to being based in Chambéry like RunMotion Coach, Julien has a deep understanding of the specific needs of road running, trail running, and rehabilitation for recreational runners.

We bent over backwards to create this stretching module!

Stretching for Everyone, Flexible or Stiff

Our programs have been tested and approved by both flexible runners and stiffer individuals (like the author of this article!). The exercises are accessible to everyone.

If you’re very flexible, you can aim for greater range of motion. If you’re stiff, your range will be smaller. In any case, stretches should never cause pain. With time and repetition, your flexibility should improve.

You’ll also find mobility exercises to loosen up your hips and movements to perform with a massage roller to release muscle tension after long runs.

A Premium Module to Optimize Your Performance

The stretching module offers more than 50 guided exercises in video format. Just follow the instructions on your smartphone, with a timer to guide you through the duration of each exercise.

This module is available starting January 7, 2025, in the Premium mode of the RunMotion Coach app (update available for download on the App Store or on Google Play). Whether you want to prevent injuries, improve flexibility, or simply relax after a session, our stretching program supports you every step of the way.

We invite you to explore this new feature! Say goodbye to stiff muscles and hello to lightness in every stride!

L’article The stretching in the RunMotion Coach app est apparu en premier sur RunMotion Running Coach.

Athletics Events at the Paris 2024 Olympic Games – Athletics Schedule

Romain Adam — Thu, 18 Jul 2024 08:56:03 +0000

The athletics events at the Paris 2024 Olympic Games will take place from August 1st to 11th at the Stade de France, as well as at the Trocadéro and Les Invalides for the race walking and marathon events.

This long-awaited event in France will bring together the world’s best athletes for intense competitions. Discover the complete schedule, timings, and key moments of each day in this article.

Thursday, August 1 – Athletics Events Schedule

Time	Gender	Event	Podium
07:30	Men	20km Race Walk – Final	✓
09:20	Women	20km Race Walk – Final	✓

The athletics program on August 1st inaugurates the Paris 2024 Olympic events with the men’s and women’s 20km race walk, promising great performances from day one.

Friday, August 2 – Paris 2024 Olympics – Athletics schedule

Time	Gender	Event	Podium
10:05	Men	Decathlon – 100 m
10:10	Men	Hammer Throw – Qualification – Grp A
10:15	Women	High Jump – Qualification
10:35	Women	100 m – Preliminary Round
10:55	Men	Decathlon – Long Jump
11:05	Men	1,500 m – Round 1
11:35	Men	Hammer Throw – Qualification – Grp B
11:50	Women	100 m – Round 1
12:15	Men	Decathlon – Shot Put
18:00	Men	Decathlon – High Jump
18:10	Women	5,000 m – Round 1
18:15	Women	Triple Jump – Qualification
18:55	Women	Discus Throw – Qualification – Grp A
19:10	Mixed	4×400 m Relay – Round 1
19:45	Women	800 m – Round 1
20:10	Men	Shot Put – Qualification
20:20	Women	Discus Throw – Qualification – Grp B
20:50	Men	Decathlon – 400 m
21:20	Men	10,000 m – Final	✓

The athletics program on August 2nd includes a variety of events, from the decathlon to the hammer throw, culminating with the men’s 10000m final.

Saturday, august 3 – Paris 2024 Olympics – Athletics schedule

Discover the schedule for Saturday, August 3, 2024, for the athletics events at the Paris 2024 Olympics! The program includes the women’s 100m, triple jump, 1500m, and the decathlon.

Time	Gender	Event	Podium
10:05	Men	Decathlon – 110 m Hurdles
10:10	Men	Pole Vault – Qualification
10:35	Men	100 m – Preliminary Round
10:55	Men	Decathlon – Discus Throw – Grp A
11:10	Women	800 m – Repechage
11:45	Men	100 m – Round 1
12:00	Men	Decathlon – Discus Throw – Grp B
13:40	Men	Decathlon – Pole Vault
19:10	Men	Decathlon – Javelin Throw – Grp A
19:15	Men	1,500 m – Repechage
19:35	Men	Shot Put – Final	✓
19:50	Women	100 m – Semifinals
20:10	Men	Decathlon – Javelin Throw – Grp B
20:20	Women	Triple Jump – Final	✓
20:55	Mixed	4×400 m Relay – Final	✓
21:20	Women	100 m – Final	✓
21:45	Men	Decathlon – 1,500 m	✓

Sunday, August 4 – Paris 2024 Olympics – Athletics events

Time	Gender	Event	Podium
10:05	Women	3000 m Steeplechase – Round 1
10:20	Women	Hammer Throw – Qualification – Grp A
10:55	Women	200 m – Round 1
11:00	Men	Long Jump – Qualification
11:45	Women	Hammer Throw – Qualification – Grp B
11:50	Men	110 m Hurdles – Round 1
12:35	Women	400 m Hurdles – Round 1
19:05	Men	400 m – Round 1
19:50	Women	High Jump – Final	✓
20:00	Men	100 m – Semifinals
20:30	Men	Hammer Throw – Final	✓
20:40	Women	800 m – Semifinals
21:15	Men	1500 m – Semifinals
21:55	Men	100 m – Final	✓

The athletics program for August 4th at the Paris 2024 Olympics includes a mix of qualifications and finals, with highlights such as the women’s high jump final and the men’s 100m final.

Monday, August 5 – Paris 2024 Olympics – Athletics schedule

Time	Gender	Event	Podium
10:05	Men	400 m hurdles – 1st round
10:10	Men	Discus throw – Qualification – Grp A
10:40	Women	Pole vault – Qualification
10:50	Women	400 m hurdles – repechage
11:20	Men	400 m – repechage
11:35	Men	Discus throw – Qualification – Grp B
11:55	Women	400 m – 1st round
12:50	Women	200 m – repechage
19:00	Men	Pole vault – final	✓
19:04	Men	3,000 m steeplechase – 1st round
19:55	Men	200 m – 1st round
20:30	Women	Discus throw – final	✓
20:45	Women	200 m – semi-finals
21:10	Women	5,000 m – final	✓
21:45	Women	800 m – final	✓

The athletics program on August 5th at the Paris 2024 Olympics features intense competitions, with notable finals such as the men’s pole vault and women’s 5000m, along with other events like the discus throw, 400m hurdles, and men’s 200m and steeplechase qualification.

Tuesday, August 6 – Paris 2024 Olympics – Athletics schedule

Time	Gender	Event	Podium
10:05	Women	1,500 m – 1st round
10:20	Men	Javelin throw – Qualification – Grp A
10:50	Men	110 m hurdles – repechage
11:15	Women	Long jump – Qualification
11:20	Women	400 m – repechage
11:50	Men	Javelin throw – Qualification – Grp B
12:00	Men	400 m hurdles – repechage
12:30	Men	200 m – repechage
19:35	Men	400 m – semi-finals
20:00	Women	Hammer throw – final	✓
20:07	Women	400 m hurdles – semi-finals
20:20	Men	Long jump – final	✓
20:50	Men	1,500 m – final	✓
21:10	Women	3,000 m steeplechase – final	✓
21:40	Women	200 m – final	✓

The athletics program for August 6th at the Paris 2024 Olympics focuses on captivating finals, including the women’s hammer throw, men’s 1500m, and women’s 200m, alongside middle-distance and sprint events.

Wednesday, August 7 – Paris 2024 Olympics – Athletics Competitions

Time	Gender	Event	Podium
07:30	Mixed	Mixed relay race walk marathon	✓
10:05	Men	High jump – Qualification
10:15	Women	100 m hurdles – 1st round
10:25	Women	Javelin throw – Qualification – Grp A
11:10	Men	5,000 m – 1st round
11:50	Women	Javelin throw – Qualification – Grp B
11:55	Men	800 m – 1st round
12:45	Women	1,500 m – repechage
19:00	Women	Pole vault – final	✓
19:05	Men	110 m hurdles – semi-finals
19:15	Men	Triple jump – Qualification
19:35	Men	400 m hurdles – semi-finals
20:02	Men	200 m – semi-finals
20:25	Men	Discus throw – final	✓
20:45	Women	400 m – semi-finals
21:20	Men	400 m – final	✓
21:40	Men	3,000 m steeplechase – final	✓

The athletics program on August 7th includes highlights such as the mixed relay race walk marathon at 07:30, the women’s pole vault final at 19:00, and the men’s discus throw final at 20:25, the men’s 400m final at 21:20, and the men’s 3000m steeplechase final at 21:40

Thursday, August 8 – Athletics events – Paris 2024 Olympics

Time	Gender	Event	Podium
10:05	Women	Heptathlon – 100m Hurdles
10:25	Women	Shot Put – Qualification
10:35	Women	100m Hurdles – Repechage
11:05	Women	Heptathlon – High Jump
11:10	Women	4 x 100m Relay – 1st Round
11:35	Men	4 x 100m Relay – 1st Round
12:00	Men	800m – Repechage
19:35	Women	1,500m – Semi-finals
19:35	Women	Heptathlon – Shot Put
20:00	Women	Long Jump – Final	✓
20:25	Men	Javelin Throw – Final	✓
20:30	Men	200m – Final	✓
20:55	Women	Heptathlon – 200m
21:25	Women	400m Hurdles – Final	✓
21:45	Men	110m Hurdles – Final	✓

The athletics events on August 8th at the Paris 2024 Olympics begin with the women’s heptathlon and include important finals such as the women’s long jump and men’s 110m hurdles, as well as qualifications for the men’s and women’s 4x400m relay.

Friday, August 9 – Paris 2024 Olympics – Athletics events

Time	Gender	Event	Podium
10:05	Women	Heptathlon – Long Jump
10:40	Women	4 x 400 m Relay – 1st Round
11:05	Men	4 x 400 m Relay – 1st Round
11:20	Women	Heptathlon – Javelin Throw – Grp A
11:30	Men	800 m – Semifinals
12:05	Women	100 m Hurdles – Semifinals
12:30	Women	Heptathlon – Javelin Throw – Grp B
19:30	Women	4 x 100 m Relay – Final	✓
19:40	Women	Shot Put – Final	✓
19:45	Men	4 x 100 m Relay – Final	✓
20:00	Women	400 m – Final	✓
20:10	Men	Triple Jump – Final	✓
20:15	Women	Heptathlon – 800 m	✓
20:55	Women	10,000 m – Final	✓
21:45	Men	400 m Hurdles – Final	✓

The athletics events on August 9th at the 2024 Olympics are highlighted by the finals of the men’s and women’s 4x100m relay and the women’s 10 000m final.

Saturday, August 10 – Athletics Schedule – Paris Olympics 2024

The athletics program on August 10th at the 2024 Olympics begins with the men’s marathon and ends with finals such as the men’s high jump, women’s 1500m, and the men’s and women’s 4x400m relay.

The start of the Marathon for All, the only Olympic event open to the public, will be at 21:00. The event will not be broadcast in full on TV, but some key moments will still be filmed.

Time	Gender	Event	Podium
08:00	Men	Marathon	✓
19:10	Men	High Jump – Final	✓
19:25	Men	800 m – Final	✓
19:40	Women	Javelin Throw – Final	✓
19:45	Women	100 m Hurdles – Final	✓
20:00	Men	5,000 m – Final	✓
20:25	Women	1,500 m – Final	✓
21:00	Public	Marathon for All	✓
21:12	Men	4 x 400 m Relay – Final	✓
21:22	Women	4 x 400 m Relay – Final	✓

Feel like stretching your legs between events? Why not take a short run with RunMotion Coach? The app offers a personalized training plan, tailored to your level, schedule, and goal. Whether you’re a beginner or an expert, RunMotion supports your progress and keeps you motivated.

Sunday, August 11 – Paris 24 Olympics Games – Athletics schedule

The athletics program on August 11th at the 2024 Olympics concludes the events with the women’s marathon, an iconic race of the Paris 2024 Games.

Time	Gender	Event	Podium
08:00	Women	Marathon	✓

The athletics events at the Paris 2024 Olympic Games will take place from August 1st to 11th at the Stade de France. Follow each day’s competition, every outstanding performance, and each medal ceremony to fully experience this highly anticipated global sporting event!

L’article Athletics Events at the Paris 2024 Olympic Games – Athletics Schedule est apparu en premier sur RunMotion Running Coach.

The new V7 version of RunMotion Coach: a revolution in your training!

Romain Adam — Tue, 09 Jul 2024 08:24:48 +0000

Thank you from the bottom of our hearts to all RunMotion Coach users for your feedback and messages since the app’s launch in 2018! Your encouragement, successes, and challenges have inspired us every day.

Many of you responded to our survey to share your wishes for evolution, and that deeply touched us. After several months of intense and passionate work, we are extremely happy and proud to announce the release of version 7 of RunMotion Coach!

Since this Wednesday, July 10, the V7 version is available on the App Store and Google Play. We invite you to download this update and discover all its new features.

Revised and improved Interface

The V7 version offers a new user interface, more intuitive and ergonomic. Now, you will find more advice directly on the home screen and can visualize your training plan in its entirety up to the race. This redesign aims to provide you with a smooth and pleasant user experience, thus facilitating your progress.

The main evolution: modifying your training plan according to your fitness state: injuries, illnesses, vacations.

Because life doesn’t stop for training, we have added the possibility of taking injuries, illnesses, and vacations into account in your program. You can thus adjust your plan according to your health status.

You could already adapt your training plan according to your availability. But sometimes, on vacation, some told us they could either not train or train much more. So we add the possibility to choose your sports rhythm during vacations.

This maximum personalization ensures precise and respectful tracking of your lifestyle pace.

The main novelty: consideration of menstrual cycles

RunMotion Coach marks a world first by integrating the consideration of menstrual cycles into the personalization of training sessions. This feature, unprecedented in the field of running coaching, allows women to benefit from sessions adapted to their menstrual calendar.

No more wondering if a session is suitable for your physical state at the moment, RunMotion Coach takes care of everything!

Specific feature for trail runners: shock weekend

For our trail enthusiast users, we have developed specific features, such as the addition of shock weekends of 2 to 3 days.

These periods of intensive mountain training will optimally prepare you for your trail races. Immerse yourself in a natural setting and strengthen your physical capacities with tailor-made sessions.

Premium subscriptions and rates

The new advanced features, including consideration of menstrual cycles, injuries, illnesses, vacations, and shock weekends, are available in the Premium subscription starting at $9.99/month (annual rate of $119.99).

You will also find all the features that make our Premium users happy: the muscle Strength & Conditioning module (S&C), export to GPS watches, nutrition advice, sophrology, addition of other sports (cycling, swimming),…

The RunMotion team, consisting of 8 people and based in Chambéry, has continuously innovated since its launch to offer the most comprehensive running coaching app on the market.

We are particularly proud of this new version which we hope will accompany you even better towards achieving your sports goals!

L’article The new V7 version of RunMotion Coach: a revolution in your training! est apparu en premier sur RunMotion Running Coach.

Apple Watch: track your running workouts with ease!

Romain Adam — Mon, 30 Oct 2023 12:23:20 +0000

Monitoring a structured workout is now easy with the Apple Watch! When it comes to interval training, all you have to do is be guided! RunMotion Coach is among the best mobile apps that are 100% compatible with these structured workouts.

All you have to do is export your scheduled workouts in your RunMotion Coach app to find them in the Workout app on your Apple Watch and start your workout.

What is a structured training?

A structured training session is:

Warm-up (usually 20 minutes at low intensity)
Heart of a training session: interval training
Return to rest (usually 5 minutes at low intensity)

It can also be simply 50 minutes of basic endurance, because to make progress in running, you need to alternate interval training and easy runs.

If you have an indication of speed, heart rate and power in the description of your session, you can also choose this goal so that your Apple Watch will signal you (on screen and even by voice!) when you are in the right direction or when you are going too fast or too slow.

What are the Apple Watch and the compatible iPhone?

RunMotion Coach had already developed a RunMotion Coach app for the Apple Watch.

This Apple Watch app is no longer necessary if you have an iPhone released after 2018 (iPhone XR, XS, 11, 11 Pro, 11 Pro Max or newer), AND an Apple Watch released after 2018 (Apple Watch Series 4 and later, as for the Ultra).

It is actually necessary to have an iOS 17 and WatchOS 10 to benefit from this innovation. Devices released in 2017 and before cannot benefit from Apple’s update.

If you have an Apple Watch Series 3 or newer or an iPhone X or newer, you can still use the Apple Watch app from RunMotion Coach, but the integration is not as complete as this new version, which exports the session scheduled in the Workout app.

How do you get your structured workout on the Apple Watch?

From now on, everything goes through the Workout app, which can be downloaded to any Apple Watch.

The steps to get your workouts in the Workout app:

On the iPhone, you only have to do this once:

Update your iPhone to iOS 17: iPhone Settings > General > Update > Download and install the latest available version, iOS 17 or newer
Update your Apple Watch to WatchOS 10: Open the Watch app > General > Update > Download and install the latest version available, WatchOS 10 or newer
Update your RunMotion Coach app and download the latest available version from the App Store, 6.0.2 or newer
On your RunMotion Coach app > my profile > Export my training plan > Connect an app for export > Apple Workout > Connect > Authorize. In Export my training plan, you can also choose export settings: follow a speed or heart rate goal (the power target is not yet supported by Apple), and whether you want a free time to warm up.
You can check that authorization has been given, by going to your Watch app > Workout > Connected apps (at the very bottom) > RunMotion > the button should be activated (green). To cancel the authorization, you can deactivate the button at any time (gray).

Finally, to choose the voice of the voice coach for alerts, it’s the same as for Siri, you can change it on your iPhone in Settings > Siri and search > Siri voice.

On iPhone, you can export your scheduled session at any time:

In your RunMotion Coach app, in your training plan, on your schedule running (or cycling) session, press Export, or at week level, on the Export button.

On the Apple Watch, as soon as you want to do your session

Open your Workout app, and choose the RunMotion session you’ve just imported. By pressing the …, you can see the details of the session, and then in Learn more, you can also find the imported sessions scheduled for the last 7 days and the next 7 days.
Enjoy your session!

Once you’re back, you can access the summary of the session you just finished on your iPhone by opening the Form app. In your Form app you’ll find all the details of your training session: speed, heart rate, ground contact time, running frequency, vertical oscillation, power…

Once you have finished your session

To replay the session in the RunMotion Coach app, simply open the app and the activity will be imported. If you don’t get it right away, you should close the app and open it again to get it.

The first time you import an activity, go to My profile > Connect a tracking app > Apple Health > Accept all for import. Then close your RunMotion Coach app and open it again. This first step may take a few minutes if you already have a lot of activity stored in Apple Health.

If the initialization takes 2-3 minutes at the beginning, it’ll be completed immediately when you press Export. Now it only remains for us to wish you a good session and a good preparation for your next sports challenges! All you need to do is run!

L’article Apple Watch: track your running workouts with ease! est apparu en premier sur RunMotion Running Coach.

Introduction to the RunMotion Coach team

RunMotion Coach — Tue, 24 Oct 2023 09:52:01 +0000

The idea for RunMotion Coach was born in 2016 during a run between brothers Romain and Guillaume ADAM, elite runners. They noticed that more and more people close to them were starting to run and all needed guidance to improve and achieve their goals. They brought together a team around RunMotion Coach to democratize training for everyone, regardless of their level and goals.

The RunMotion Coach team now consists of 6 people at your service!

The Founders of RunMotion

The founders of RunMotion have sought excellence in their running practice and are now driven by sharing their experience while maintaining a high level of practice.

Guillaume Adam

After climbing the ranks one by one, Guillaume became a member of the French athletics team for the 1500 meters from 2013 to 2016. Alongside his athletic career, he excelled academically as an engineer (INSA Lyon) and contributed to research projects on performance prediction in running at the prestigious MIT in Boston. Guillaume is also a certified coach with a professional sports educator card (DEUG STAPS). His expertise and experience are reflected in his book My Running Bible, Trail and Marathon, published by Leduc.

Guillaume is the Technical Director of RunMotion and answers our users’ questions about their training plans.

One of his upcoming challenges is to improve his marathon record (after being the first Frenchman in the New York Marathon in 2019 and 2023) and to enjoy trail running.

His main personal records: 1500m in 3’38 / 3000m in 7’57 / 10km in 29’31 / Half Marathon in 1h08 / Marathon in 2h23.

His record:
– 25 medals in French championships
– Winner of the RunMotion Coach Marathon in Chambéry (2021), the Half Marathon of the Foire de Savoie in Chambéry (2019, 2020, 2021, and 2022), the Half Marathon of Chambéry (2022), the 10km in Lausanne (2014), Lyon (2016), Mont-Blanc (2018), and the SaintéSprint trail (2018), Ultra-Trail XXL Race of the Maxi Race (2021) and 2nd place in the MCC of the Ultra-Trail du Mont-Blanc (2019) and the Trail des 5 Vals (2023). He is also a finisher of the UTMB (2022).

Romain Adam

Running has often allowed Romain to recharge after sometimes busy days. A startup expert, Romain led a startup accelerator and interacted with people from all backgrounds. He understands better than anyone the needs and expectations of runners. Versatile, he enjoys varying his activities between marathons and trails.

Romain is in charge of B2B development for RunMotion with race organizers and companies.

His running goals in 2023: improve his personal record in the marathon (achieved in Barcelona in 03/2023 in 2h34) and finish the UTMB® in under 30 hours (achieved in 29h24 – 144th).

His main personal records: 1000m in 2’27 / 10km in 31’34 / Half Marathon in 1h12 / Marathon in 2h34.

Paul Waroquier

A complete runner and a strategic thinker, Paul is among the best European athletes in middle-distance running in the Master category (over 40 years old). Passionate about sports psychology, he wrote a book titled The Art of Winning. A true mentor, Paul has coached many national-level athletes as well as less experienced runners.

His main Master records: 3000m in 8’48 / 3000m steeple in 9’27 / 10km in 32’37.

The RunMotion Team: RunMotion at Your Service

The RunMotion Coach Team, made up of running and sports enthusiasts, has grown as it has developed to meet the needs of its users.

From left to right, we see: Guillaume and Romain, the co-founders (be careful not to confuse them ). Candice, digital marketing manager. Nicolas, developer. Matteo, communication officer, and Alexandre, graphic designer and videographer.

Many team members participate in 10km races, marathons, or trails (but running is not a requirement to join the team).

RunMotion Coach is developed 100% in France, in the Alps. The RunMotion team is based in Chambéry, an ideal place for flat or mountain running!

Expert Advice Available in RunMotion

In addition to the work of the entire RunMotion team, we have called on experts in their field to add additional content to the running training plan.

To build the physical preparation programs, we enlisted Julien Coudert, a sports-specialized physiotherapist, marathon runner (2h29 in 2022), ultra-trail runner (15th in the CCC 2013), and triathlete. Julien understands well the needs specific to road running, as well as trail running and rehabilitation for recreational runners. He helped Romain, co-founder of RunMotion, after his injury during the UTMB 2022, allowing him to finish the UTMB in 29 hours in 2023.

To build the mental preparation programs, we enlisted Annette Sergent, world cross-country champion and certified sophrologist. Annette has guided many athletes toward reaching their potential, including Guillaume, co-founder of RunMotion, for a visualization session two days before he became the French champion in the 3000m in 2016!

For nutrition content, we enlisted Benoit Nave, a nutritionist for the organic brand Baouw and coach for Xavier Thévenard, three-time UTMB winner. Benoit enjoys giving advice on healthy eating and optimizing performance in endurance sports.

For smoking cessation content, we enlisted Cécile Bertin, a journalist and author of numerous books on running, trail running, sports travel, and The Notebooks of Dr. Good. Yes, I Can Quit Smoking!

Do You Want to Join Us?

Do you want to join us and help democratize personalized training for everyone? You don’t need to be a very dedicated runner, but you should have an interest in sports and be passionate about what you do.

Each job or internship offer is posted on our RunMotion Coach LinkedIn page, subscribe to stay updated on our latest offers. You can also send an unsolicited application. To do so, send us your CV and tell us why you want to join the RunMotion Coach adventure at: app@run-motion.com

If you would like to write to us with questions about using the app or reporting a bug, please contact us through the help center.

For applications or assistance requests, we respond to all inquiries within a week at most (except during holiday periods).

Now you know a bit more about who works to make your experience unique on RunMotion Coach!

L’article Introduction to the RunMotion Coach team est apparu en premier sur RunMotion Running Coach.

The release of version 6 of the RunMotion Coach app

Romain Adam — Fri, 29 Sep 2023 09:41:40 +0000

For the 5th anniversary of the RunMotion Coach app, there is a new major version! Since this Thursday, September 28, version 6 is available in the App Store and Google Play. We invite you to go to the page of these RunMotion Coach stores to download it.

The main innovation: complete and intuitive S&C workouts

Exciting news from RunMotion Coach: our new S&C workouts are as easy as playing a Spotify playlist! For each session, you’ll find a list of exercises to complete in 3 or 4 rounds. Just hit play and let the app guide you through each step. And don’t miss the special celebration waiting for you at the end of each session!

Our S&C workouts seamlessly blend with your program, advancing to dynamic exercises as you progress. Previously, using separate apps for S&C might have led to conflicts with your running plan. With our latest update, those days are over!

Designed with expert Julien Coudert, these workouts blend physiotherapy insights with road and trail running experience. If you’re experiencing any discomfort or fatigue, you can easily customize your workout before starting.

N.B: If the S&C sessions don’t appear immediately after updating, simply go to ‘My Profile’> ‘My Training Settings’ > ‘My Training Days’ in the app. Make a slight adjustment to your training days, and the system will automatically generate sessions in the new format for you.

Change directly your MAS and your endurance

Your MAS and your endurance are calculated directly from your results of the last runs. If you feel that your MAS and endurance do not match sufficiently, especially if you are in a recovery phase or have made great progress, you can change your MAS (Maximal aerobic speed) and endurance directly in ‘My physiological data’.

Improved settings highlighted

Previously, you could access advanced settings – critical power and heart rate zones – through ‘Connect an monitoring app’. They have now been integrated directly into the ‘My physiological data’ screen (via My Profile) to make them more visible.

These are advanced settings that some experienced runners have requested, especially when undergoing an endurance test with a sports doctor. If unsure, it’s best to stick with basic but effective metrics: maximum and resting heart rate.

Export the choices to your watch more visible

We’ve enhanced workout export based on your feedback, making it easier to set and view targets for speed, heart rate, and power.

These enhancements are now clearly accessible on the ‘Export My Training Plan’ screen. Please note that heart rate and power data are available only if you have set them in ‘My Physiological Data’.

Currently, this export feature is compatible with Garmin, Suunto, Coros, and the Apple Watch. We understand that users of Polar and other GPS watches may feel left out, as these platforms don’t yet support this functionality. We encourage you to reach out to their customer service to express your interest in having this feature. Rest assured, as soon as the technical capability is available, we’re committed to implementing it for our users within 2 weeks

Looking ahead, around mid-October, we plan to roll out version 6.1.0. This update will enable the export of sessions directly to the original Apple Watch ‘Exercise’ app, following the release of WatchOS 10 (the new version of the Apple Watch operating system).

We are excited about these updates and hope they will further enhance your training experience as you prepare for your upcoming sporting challenges. Our team, based in the French Alps, has invested immense effort and passion into this new version. Witnessing your achievements is OUR greatest success!

L’article The release of version 6 of the RunMotion Coach app est apparu en premier sur RunMotion Running Coach.

Muscle strengthening and S&C workouts in RunMotion Coach (Running and Trail)

Romain Adam — Fri, 29 Sep 2023 09:18:36 +0000

Muscle strengthening is key for running goals, injury prevention, core strength, and progress. We’re excited to launch a comprehensive strength and conditioning module in the RunMotion Coach app.

The new version (V6.0.0) will be released on Google Play and the App Store on Thursday, September 28, 2023.

The S&C workout: a key element in achieving your goals

In order to provide you with the best conditions for achieving your goals, we believe that a global approach to your training is of interest. For this reason, since our launch in 2018, we have added regular content in addition to your training plan. For example, nutrition tips, cycling, mental preparation and physical preparation (S&C workouts).

We’ve noted from Customer Care feedback that some users find following our app’s S&C workout routines challenging. In response, we’re excited to announce a significant enhancement to our muscle strengthening guidance, tailored specifically to your individual goals.

From now on, you can do muscle training at home without using any materials, just by following your smartphone! Before starting, you can visualize your session, and a timer guides you through it, showing the exercises to be performed!

Expertise at the core of our training programs

At RunMotion Coach, the creation of our programs is driven by a deep understanding of physical fitness and sports performance. Central to this expertise is Julien Coudert, a sports physical therapist with a remarkable background as an athlete. Julien, a seasoned marathon runner with a 2h29 personal best in 2022, is also an accomplished ultra-trail runner and triathlete. His expertise was crucial in Romain’s (RunMotion Coach co-founder) post-injury rehab at UTMB 2022. This partnership helped Romain cut 4 minutes off his marathon time, finishing in 2h34, and complete UTMB 2023 in 29 hours.

Julien’s affiliation with Chambéry, the same location as RunMotion Coach, deepens our connection. His comprehensive knowledge spans across road running, trail running, and rehabilitation tailored for recreational runners.

Our technical team has worked diligently to integrate these insights into the S&C workouts of your RunMotion Coach training program. We understand that even among runners with similar levels, physical preparation experience can vary significantly. Our programs are, therefore, customized to align with your unique muscular strength and conditioning experience, ensuring a training plan that’s as individual as you are.

The integration within you training plan

In a world filled with numerous fitness apps, RunMotion Coach stands out by uniquely integrating your S&C training program with your running plan. This synergy ensures that your muscle training complements your running regimen, avoiding any conflicting exercises.

Our approach to muscle strengthening sessions is dynamic and adaptive. The exercises match your training phases, whether a work phase or an assimilation phase. As you approach your primary goal, the program evolves to incorporate more dynamic and, for the advanced users, plyometric movements.

Designed for convenience, the S&C workouts in our program can be performed without any equipment, making them ideal for a variety of settings and preferences. Whether you’re into road running, trail running, or focused on overall wellness, there’s something tailored just for you. For those who wish to incorporate weights, the program is adaptable to include dumbbells, barbells, and kettlebells for exercises like squats and hip thrusts.

Access to these muscle-strengthening workouts is a feature of the premium mode of the RunMotion Coach app. We invite you to explore this new module and experience the difference it makes in your training!

L’article Muscle strengthening and S&C workouts in RunMotion Coach (Running and Trail) est apparu en premier sur RunMotion Running Coach.

User Guide: How to take full advantage of RunMotion Coach

Jamie Taylor-Caldwell — Fri, 28 Oct 2022 11:51:21 +0000

International runners and coaches have created the RunMotion Coach application to empower individuals of all abilities to achieve their running goals. Here we outline a guide to using RunMotion Coach to help you to take full advantage of all the features of the app.

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.

Why purchase the Premium version of RunMotion Coach?

Jamie Taylor-Caldwell — Thu, 01 Sep 2022 09:31:14 +0000

We created RunMotion Coach to help anyone reach their running goals. As coaches and elite athletes, we have gone through the training process step by step. We want to give you the best training advice and techniques, whatever your level and your goal. For us, everyone deserves a personalised training plan.

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 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.

RunMotion Coach User Guide for experienced runners

Jamie Taylor-Caldwell — Fri, 05 Aug 2022 10:50:00 +0000

Looking to run a 10k? Marathon? Trail race? Set a personal best? Or run regularly? Well, check out our 6-step guide to using RunMotion Coach, so you can take full advantage of all the app’s features. Check out our user guide for more!

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:

– GARMIN
– SUUNTO
– POLAR
– COROS
– APPLE WATCH
– WAHOO
– DECATHLON
– STRAVA
– ADIDAS RUNNING
– HUAWEI

There is no major difference between connecting a GPS watch or an app. Connect your GPS watch first if you have one. If 2 services are connected, we display the activities from your GPS watch.

Note that GPS watches do not notify us of a change in activity, but Strava does.

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.

RunMotion Coach User Guide for Beginners and Wellness

Jamie Taylor-Caldwell — Thu, 04 Aug 2022 12:42:00 +0000

New to running? Want to get back in shape? Or do you just want to feel healthy and run regularly? Or even train for another sport? Check out our RunMotion Coach user guide for beginners and discover how to make the most of all the app’s features in just 6 steps.

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?

“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:

– GARMIN
– SUUNTO
– POLAR
– COROS
– APPLE WATCH
– WAHOO
– DECATHLON
– STRAVA
– ADIDAS RUNNING
– HUAWEI

Note: Overall there is no big difference between connecting a GPS watch or an app. Connect your GPS watch first if you have one. If 2 services are connected, we display the activities of the GPS watch.

In “Results”, you will find all your previous races. Connect your Garmin, Suunto or Polar GPS watch or the Strava app in “My profile” -> “Connect a tracking app” to synchronize your future activities in RunMotion Coach.

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.

Guillaume’s reflection on his New York Marathon experience

RunMotion Coach — Tue, 26 Nov 2019 11:01:00 +0000

As I’m on the flight back from New York to Geneva, I find myself reminiscing about the incredible adventure of the New York Marathon that unfolded just last Sunday. Let’s embark on an immediate journey back to the heart of the Big Apple.

The birth of the New York Marathon dream

On November 4, 2017, I took part in the 5-kilometer race, tracing the final kilometer of the iconic New York Marathon through Central Park. The typical yellow taxis of New York yielded to a sea of enthusiastic runners. Positioned at the forefront of this vibrant crowd, weaving through the towering buildings, I experienced a profound sense of connection—as if the entire city belonged solely to us, the runners.

The following day, from a rooftop overlooking the Brooklyn Bridge in Queens, I cheered on friends and countless strangers. The spectacle of tens of thousands of runners, adorned in various disguises or proudly displaying their country’s colors, left an indelible mark on me. With Malou, an expatriate friend in the Big Apple, we crossed the Queensboro Bridge back to Manhattan, immersing ourselves in the shoes of the participants. Despite the rainy weather, the phenomenal atmosphere planted a seed in my mind: one day, I would run the New York Marathon!

A year later, I tackled my inaugural marathon in Lausanne. The experience was unlike anything I’d felt before—legs seemingly made of lead, the infamous marathon wall. Immediately after crossing the finish line, a question lingered in my mind: “What’s next?” The answer was crystal clear—New York! At the end of January, I registered with Romain for the New York Marathon, setting the wheels in motion for a dream about to unfold.

Preparation for the New York City Marathon

In anticipation of the upcoming marathon, my summer training predominantly revolves around trail running, emphasizing a robust regimen for the MCC and the 40 kilometers of the Ultra Trail of Mont-Blanc. Integrating more cycling into the routine further bolsters endurance and elongated efforts. Come September, I initiate the training program offered by our RunMotion Coach application.

Fortunate to have the scenic cycle path between Chambéry and Aix-les-Bains, I transition seamlessly to running on asphalt against a backdrop of stunning landscapes. The preparation is promising, marked by victories in the Chambéry half-marathon and a personal best in the Lyon half-marathon at 1h08.

However, a twist of fate occurs a week before New York. During what should have been my final planned active outing, a sudden and intense allergic reaction unfolds as I pass by a patch of freshly cut grass and plants. Despite the discomfort, I limp my way home.

Yet, the essence of the American dream lies in self-belief. It’s about trusting your lucky star and defying limits. Excitement steadily builds throughout the week, and on Thursday evening, we set foot on American soil. Conveniently, we lodge on Staten Island just 3 kilometers from the starting line—an ideal location for race morning! Before the marathon, we explore Midtown Manhattan, utilizing a subway card to conserve energy. Our visit also includes attending the recording of the podcast “In the Head of a Runner” featuring Stéphane Plaza and Emmanuel Vidal, the founder of I-Run. Witnessing the diverse motivational approaches of each runner proves to be a fascinating experience.

New York Marathon: D-Day

With jet lag making waking up a breeze, it’s 6 am in New York and noon in France. We set out at 7:30 am, reaching the departure village at the foot of the Verrazzano bridge by 8 am. Here, we encounter Pierre-Louis Zajac, a local journalist for the Dauphiné Libéré with an impressive tally of 37 New York marathons under his belt!

While it’s a bit chilly at first, I came prepared with old clothes and a survival blanket. The radiant sun gradually warms us as we gear up for the ideal conditions for running a marathon today. The starting SAS opens an hour before, and we engage in light jogging and dynamic stretches as a concise warm-up. Fifteen minutes before departure, we’re ushered to the starting line, signaling the commencement of the show!

The loudspeakers pulsate with the latest hits, setting the perfect pre-race mood. The rendition of the American anthem is a poignant moment, a tradition observed in all races across the United States. The NYPD helicopters soaring over the Verrazzano bridge create a stunning spectacle, akin to the Patrouille de France in France.

And they’re off! Frank Sinatra’s “New York, New York” plays as the runners zigzag through the streets. An ingenious move by the organizers places around 200 runners, targeting times between 4 and 7 hours, between the twenty professional runners and those aiming for sub-3-hour marathons. Imagining the chaos and jostling in that mix is a spectacle in itself. Just 20 seconds after the starting shot, we cross the starting line. After 500 meters, I finally settle into a steady pace, finding the relaxation crucial for the marathon.

I make an initial push and end up alongside a runner aiming for a 2h22 finish. I hydrate with 2 to 3 sips of water at each refueling station, spaced around 1 to 2 miles apart. In New York, there are no trash bins, so we toss the cardboard cups on the ground. I can’t help but wonder about the condition of the road after the passage of tens of thousands of runners.

The first kilometers fly by mentally; time seems to slip away. At the 10 km mark, I’m maintaining a pace indicative of a 2:20 finish, keeping stride with an Australian runner.

“You look strong! “

Amidst a Brooklyn ascent, around Mile 9, an exuberant crowd showers us with encouragement. “You look strong!” A smile breaks across my face as I pass a sign that reads “Damn you are sexy.” The creativity of the 2 million spectators is truly remarkable!

Around Mile 12 (km 19), I encounter my first challenge. Clocking 1h10’45 in the half-marathon, memories of the Sunday in 2017 when I cheered on my friends flood my mind. Physically feeling good, I consciously conserve energy for the climb over the Brooklyn Bridge in Queens. On the descent, a sudden sharp pain grips my belly. Unfazed, I make a swift stop at one of the portable toilets set up after a refueling. It’s my first experience with intestinal troubles while running, and it seems the marathon day is the chosen occasion. I lose no more than twenty seconds.

Approaching the Queensboro Bridge cautiously, with its 500-meter ascent and 40-meter drop, we enter Manhattan. The vibrancy of the crowd on First Avenue stands in stark contrast to the silence of the Queensboro Bridge. The seemingly endless stretch of this long avenue challenges my endurance. I make a second and final pit stop. As we cross the Bronx bridge into the fifth and final district of New York, it becomes physically demanding. However, time seems to fly, especially when I realize we’ve crossed the 2-hour mark.

On the iconic Fifth Avenue, a small group of 3 or 4 runners forms, and I spot Thierry Guibault in my stride. This inspires me to surge ahead, aiming to claim the honorary title of the first French finisher. Entering Central Park for the last 5 km, I feel an electric shock in my calf on a descent but grit my teeth to overcome it.

Thierry overtakes me 1 kilometer from the finish, and though I lose a few meters, I mentally convince myself that the effort is worthwhile. Summoning my strength, I finish strong with a pace of 3’12 for the last kilometer. Crossing the finish line brings both relief and immense joy—I’ve pushed my limits, securing the title of the first French finisher and beating my personal best by 2 minutes, finishing in 2h26’36!

Receiving my finisher medal, I eagerly ask a volunteer for Romain’s phone to check his position on the application. He arrives a few minutes later, completing the marathon in 2:39, having faced the infamous wall in Central Park!

The marathon proves to be an extraordinary adventure, a race against oneself. The New York myth, with its grandeur and exoticism, transforms the New York Marathon into an American dream within grasp. As the 50th edition approaches next year, the question lingers: What will you be doing on November 1, 2020?

My tips for the New York City Marathon

Savor the Experience: Embrace the moment, let the energy of the crowd carry you. You’re one of the fortunate 55,000 participants in the legendary New York Marathon—enjoy every step!
Strategic Lodging: If possible, stay on Staten Island to be near the start and avoid the 5:30 am bus ride (for a race at 9:40 am). While the return after the race might be a bit lengthy, the ferry from Manhattan to Staten Island is a magical experience, passing in front of the Statue of Liberty. This allows you to arrive “only” 1:30 to 2 hours before your race.
Pre-Race Warm-Up: In the starting SAS before being led to the starting line, take advantage of the opportunity to trot a little. Run for 5 to 10 minutes and engage in dynamic stretches for a proper warm-up.
Smart Clothing Strategy: Keep warm clothes until you’re taken to the starting line (15 minutes before departure). These items are then collected in bins to be donated to associations.
Bag Deposit Option: You can deposit a bag 1h30 before departure to retrieve it at the finish. Alternatively, you can opt for a marathon-themed poncho at the finish line. Decide on your preference in the months leading up to the race.
Color-Coded Refueling Stations: Pay attention to the color code at the refueling stations. Orange signifies energy drinks, while green indicates water. With supplies nearly every 2 kilometers, consider taking 2 to 3 sips at each station. Toilets are available almost after each refueling if needed.
Queensboro Bridge Ascent: The climb of the Queensboro Bridge is long and relatively steep. Aim to stay as relaxed as possible and conserve your energy for the last 15 kilometers.

L’article Guillaume’s reflection on his New York Marathon experience est apparu en premier sur RunMotion Running Coach.