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 6-step guide to use RunMotion Coach and take full advantage of all the app’s features.
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:
– APPLE WATCH
– ADIDAS RUNNING
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.
You can upgrade to Premium at any time, and get a free 14-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! 😉