Just starting to run? Want to get back in shape? Or do you just want to feel good and run regularly? Or even train for another sport? Check out our 6-step guide to use RunMotion Coach and take the full advantage of all the app’s features.
RunMotion Coach app was created by coaches and high-level runners. They are used to care about runners of all levels and they want the best for them to achieve their running goals, 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 experience.
Note: Give your past times and distances if you’ve done them before to 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 be in shape: Do you want to be able to run 30 minutes straight? 1 hour? or just run regularly?
Race: 5km? 10km, or more?
Finisher: you want to reach the finish line
Trail: Short or long distance trail
Get ready for a test: Half-Cooper, Cooper, 3000m 3X500m
Training for another sport? Indicate if you want to work primarily on your speed, endurance or both.
The preparation is focused on your main goal. If you have intermediate races, you can add them to your training plan.
Step 3 – Your personalized training program
Our training programs are generated by an artificial intelligence, created by engineers, high level runners and coaches of runners of all levels. Your program evolves according to your feedback, your fitness level and your availability.
You will find various training sessions according to your level and your objective: endurance, short intervals, hills, physical preparation,…
If you start running again or is your first time, you will start by alternating walking and running and you will end up running 5 km in a row 😉
As you progress, we will unlock the types of training. We advise you to do at least 3 training sessions per week to have a good progression.
Tell us how you feel, the coach will recalculate your next weeks 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 will be useful to you, because a good diet contributes to a good physical shape and accompanies the physical activity.
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
We all have different preferences when it comes to coaches. Maybe you need someone who pushes you to your limits, or someone who is optimistic.
Each session, discover the coach’s advice (Premium only). You can choose his personality in “My profile” if you want a positive, authoritarian or philosophical coach!
“Find the inspiration to be the best you can be”.
– Joy, Positive Coach
“We are not here to waste our time”.
– Philippe, Authoritarian Coach
“May the force be with you”
Socrates, Philosopher Coach
Step 5 – My Profile, My Settings
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 trail, the heart rate is a better indicator. Trust your feelings too!
My info: Fill in your email address (useful if you change your phone or break it while running!)
My running experiences: Distance and personal bests.
Note : It’s important to enter your personal records 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:
– 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 last 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
Note that GPS watches do not notify us of a change in activity, while 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 trainings you have done (synchronized with your watch or tracking app or manually by adding your results).
You can add a photo for each training, 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 15-day trial!
- Choose your coach!
- Tailored conversations: Find the motivation and advice you need
- Refine your week: Find a reminder each week to update your training days
- PPG : Physical preparation is important to have a good running technique
- Nutrition : Nutrition is essential to perform or feel good in your body
- Synchronization: With Premium, you can export 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 little guide, you have a good overview of how the RunMotion Coach application works. Like 88% of our users, we wish you success with your running goals! Lots of other surprises are waiting for you in the application, especially in the coaches’ messages 😉