Please find a list of questions that users frequently ask to RunMotion coach.
The different themes are the following:
App RunMotion
How has my training program been built?
The content of RunMotion programs has been designed by qualified and recognized coaches. An algorithm, developed by one of our geek runners 🤓 in collaboration with our coaches, allows to manage the structure of the program and its adaptability according to the information transmitted by the runner.
How are my other races taken into account?
The training program focuses on the main objective. The other races are added in the program and the training around this intermediate race is lightened to arrive in good conditions for the race.
How are the training paces calculated?
Depending on your past race times ⏱, I can predict performance on any distance you could run and the pace of the training matches the corresponding race pace.
From these times, I am able to calculate your endurance and your maximal aerobic speed. The more race time you enter and over different distances, the more the prediction and therefore the training pace will be accurate. If you do not enter a past chrono, I will only give you intensions of intensity.
The times taken into account for the calculation are those between 6 minutes and 5 hours of effort.
In addition, if you have entered a target time in your main goal, the training pace will gradually go from your current level to the target time 🎯
From these times, I am able to calculate your endurance and your maximal aerobic speed. The more race time you enter and over different distances, the more the prediction and therefore the training pace will be accurate. If you do not enter a past chrono, I will only give you intensions of intensity.
The times taken into account for the calculation are those between 6 minutes and 5 hours of effort.
In addition, if you have entered a target time in your main goal, the training pace will gradually go from your current level to the target time 🎯
How is the equivalent heart rate calculated?
When you run, the heart rate changes almost linearly with the speed 🏃, up to your maximum heart rate. It is therefore possible for each pace to calculate your theoretical equivalent heart rate.
In reality, the heart rate will vary slightly depending on the type of surface you run on, the weather, your fitness and is therefore indicative.
In reality, the heart rate will vary slightly depending on the type of surface you run on, the weather, your fitness and is therefore indicative.
This is the first time I have been asked for my resting heart rate for training paces, why?
If you want to use the indications of your heart rate monitor, it is necessary to know your resting heart rate and your maximum heart rate.
Indeed, when stopped, your speed is nil but your heart rate is not nil (or otherwise it’s not good sign 💀). The reserve heart rate (max HR – resting HR) evolves almost linearly with the speed and thus makes it possible to establish a correspondence between heart rate reserve and speed. So you can throw the last magazine that speaks in term of % maximum HR 😅
Indeed, when stopped, your speed is nil but your heart rate is not nil (or otherwise it’s not good sign 💀). The reserve heart rate (max HR – resting HR) evolves almost linearly with the speed and thus makes it possible to establish a correspondence between heart rate reserve and speed. So you can throw the last magazine that speaks in term of % maximum HR 😅
Why are you asking me if I’m doing other sports?
In the description of the sessions, depending on the other sports you practice and the number of sessions per week, I will indicate you what training you can be replaced. For example an endurance run by bike 🚴 or swimming 🏊
Why is my training unblocked week by week?
Patience, everything in its own time! Focus on the current week, and the workouts for the following weeks will be tailored to your post-session feedbacks.
I could not run every single workout of my training plan, is it bad?
No, it’s sometimes more beneficial to have a rest day if you’re tired or have replaced a session with another physical activity. If 90% of the plan has been followed, there is a good chance that you will achieve your goals on D-Day.
How do I plan my intermediate goals before my main goal?
The ideal is to do the last intermediate run 2 weeks before the main goal to keep the mental and physical freshness. I recommend you to do a maximum of 2 competitions a month, except for a few exceptions.
Can I change my availability each week?
Yes 😉 In ‘My Profile’, choose your training days for the current week in ‘My Workout Days’
Equipment
What equipment to go running?
I invite you to choose an outfit based on the weather conditions.
When it’s cold, it’s important to cover the extremities like your hands and your head because that’s where you lose the most heat.
When it’s hot, wear shorts and T-shirts, you do not need to dress too much and you can carry a small bottle of water when the temperature exceeds 30 Celcuis degrees (86 Fahrenheit degrees).
Whatever the weather, do not forget about spare gears 👕 to be able to change your clothes right after your run.
When it’s cold, it’s important to cover the extremities like your hands and your head because that’s where you lose the most heat.
When it’s hot, wear shorts and T-shirts, you do not need to dress too much and you can carry a small bottle of water when the temperature exceeds 30 Celcuis degrees (86 Fahrenheit degrees).
Whatever the weather, do not forget about spare gears 👕 to be able to change your clothes right after your run.
What equipment to run in the mountains?
Before you go running in the mountains ⛰, think about watching the weather and do not forget that conditions can change quickly even in summer. It is also interesting to study the course or to add a GPX track to your GPS watch if you do not know the place well. Leaving with a whistle, a survival blanket and a mobile phone is useful if you encounter any problem.
How to choose my shoes?
To choose a good pair of shoes 👟, the best is to go to a local store to test the models and run few meters with them to see if they fit you well. It is better to test them in the evening because the volume of the foot tends to grow slightly while running and throughout the day.
If you prefer to order them on the Internet, if you change brands, look rather the US or UK sizes which are more standardized than the EUR size.
If you prefer to order them on the Internet, if you change brands, look rather the US or UK sizes which are more standardized than the EUR size.
Should I run with different pairs of shoes?
If you run occasionally, a pair of shoes is enough.
On the other hand if you run regularly and you want to have more sensations in competition or on the fast sessions, you can take a second pair of running, lighter.
In any case, never try a new pair of shoes competing on pain of having blisters or tingling, the ideal is to test them 2 or 3 times before training.
On the other hand if you run regularly and you want to have more sensations in competition or on the fast sessions, you can take a second pair of running, lighter.
In any case, never try a new pair of shoes competing on pain of having blisters or tingling, the ideal is to test them 2 or 3 times before training.
My shoes wear out faster on the heel or side, is this normal?
If you notice premature wear on a part of the shoe, this is a sign that the force you apply to the ground is not distributed evenly. This can be the cause of knee pain or others. When you go to a store or a podiatrist, bring your shoes to help you choose a more suitable shoe. They may be able to offer you exercises to correct these imbalances.
Compression socks, is it useful?
Socks or compression sleeves tend to reduce vibration in the calves at each stride and improve blood circulation. Its effect on performance is not proven, but with mild recurring calf pain, it can reduce pain sensations.
The compression socks in recovery or during the trips allow a better recovery.
The compression socks in recovery or during the trips allow a better recovery.
Electrostimulation, is it useful?
Electrostimulation is used by physiotherapists or at home by some runners. In case of injury, it can speed up recovery. But before using electrostimulation, we must already make sure to respect the 3 pillars of recovery: hydration, nutrition and sleep. I already recommend relying on these 3 points before adding other recovery tools, which are also rather expensive.
How to choose your heart rate measuring equipment?
The heart rate measurement with an optical sensor is very inaccurate, even for top-end watches. If you want to use the heart rate indication in running, only the belt gives a correct measurement. Most brands offer very good quality belts and skin irritation is rare on current models.
Training
How to improve my running performance?
To improve your performance, you need 2 things: a plan and believe in yourself! Depending on the distance you are preparing, we will more or less insist on speed work, running technique and endurance. Beyond the training itself, racing tactics, nutrition and recovery will also be important.
What’s the best time of the day to go running?
The best time depends on everyone. I would say it’s the one that allows you to find the best balance. In winter, it is still better to run if possible by day. In the summer, we would prefer the coolest moments, in the morning or late at night.
What kind of surface should I run on?
It’s good to vary a bit and not to always run either on road or on trail. I recommend running more than half of your mileage on the surface that you will have the day of the competition.
What are the benefits of running on an empty stomach?
Running on an empty stomach is not the miracle way to lose weight, but it can help the body burn more fat in the long runs. Some practical advice: when you wake up, drink water or herbal tea, and wait 10 to 15 minutes to go out, warm the ankles and joints and do 1 or 2 stretches. Endurance sessions will be prefered over intense sessions.
How long can I eat before I go running?
Before a race, the ideal is to eat 3 hours before. Before a workout, 2 hours before is usually enough, and if you are starving you can get a snack or a fruit 1h before an endurance run.
What is a fartlek?
Do not you speak Swedish 🇸🇪 😅? Fartlek means ‘Speed game’, you see we can have fun running! Invented in the 1920s, it was originally to play with the field and accelerate when desired. Today the fartlek is a little more codified and it’s a session with long intervals.
What is the lactate threshold?
The thresholds corresponds to different levels of lactic acid production in your body. The 1st threshold, the aerobic threshold is the pace at which the body begins to produce lactic acid, a pace that you could hold about 4 hours. The 2nd threshold, the lactate threshold is the maximum pace to which your body manages to recycle this lactic acid. If you go faster, you exhaust yourself quickly. The lactate threshold can be maintained for about 1 hour, and this pace is often used during tempo runs.
How do I warm up?
To warm up, start with 15 to 20 minutes of easy endurance. Then you can continue the muscle warming with few drills.
Then finish with 2 to 3 strides at the pace of the session to be ready to start the session.
Then finish with 2 to 3 strides at the pace of the session to be ready to start the session.
What is the purpose of accelerations at the end of endurance runs?
The accelerations, also called ‘strides’, performed over fifteen seconds help to work the relaxation and the effectiveness of your stride. Go gradually and above all keep a relaxed attitude, without trying to sprint thoroughly.
How to run on a treadmill?
As when you are running on a new surface (sand 🏖, snow …), the body is not used to it. It is therefore essential to go gradually, a few minutes early, before running an hour on a treadmill. The speed indicated on the treadmill is not always well calibrated and serves just to give you an idea of the pace. I like to put a 0.5% or 1% slope on the treadmill.
Remember to take a water bottle and hydrate 💦 regularly because the perspiration is evacuated less well and the body heats faster than outside.
Remember to take a water bottle and hydrate 💦 regularly because the perspiration is evacuated less well and the body heats faster than outside.
Cold water, is it useful for recovery?
Cold water helps reduce aches and pains.
In terms of recovery, some studies indicate better recovery after intense efforts.
In any case, nothing like putting your legs in cold water to refresh in summer ☀️!
In terms of recovery, some studies indicate better recovery after intense efforts.
In any case, nothing like putting your legs in cold water to refresh in summer ☀️!
How can I improve my basic endurance?
It can be paradoxical, but to run fast, you have to know how to run slowly! Without going into the physiological details, but the benefits of the efforts at low and high intensity would be more interesting than at medium intensity. So you’ll be better off with a training mixing high and low intensity than running at the same intermediate pace.
Sometimes fast walking, hiking ⛰, or cycling 🚴 at very low intensity are even recommended to improve one’s fundamental endurance, which usually corresponds to an area with a range from 60 to 65% of its maximum heart rate.
Sometimes fast walking, hiking ⛰, or cycling 🚴 at very low intensity are even recommended to improve one’s fundamental endurance, which usually corresponds to an area with a range from 60 to 65% of its maximum heart rate.
I stopped doing sport for several months, how to resume?
Progressivity is the key! Resume running, alternating race phase and walking phase. More than ever, listen to your body and resume with low intensity workouts. The first run can last about twenty minutes, to rehabilitate the body and your joints progressively.
I had a several week break, to regenerate myself, how to resume?
It’s important to give yourself an annual break to allow the body to regenerate. One thing is certain, the return to training will be difficult the first 2 weeks, and that’s normal. Usually, it takes as many weeks of recovery as weeks of rest before regaining its feelings, the time to get used to the pace. Resumes gradually, with fewer kilometers and slower pace.
The annual break, what is the ideal duration?
It’s important to give yourself an annual break to allow the body to regenerate. For some, 10 days are enough, for others it takes 3-4 weeks. There is no absolute rule. I often say that you have to go back when you body asks for it. If at the end of 10 days, you are impatient to resume, it is the moment. If on the contrary you feel the need to decompress 3-4 weeks, it is because your body needs it.
Running with a friend, is it a good idea?
Yes it’s a good idea if it allows you to motivate yourself and share a good time with family, friends or colleagues. If you have a close level and close goals you can run your session together. If your levels are different, I invite you to warm up together but please go to your own pace while you start the session. For a jog, watch out for the pace too, do not go too fast.
Nutrition
Do I have to avoid eating fat to lose weight?
No, it’s mostly sugars that make you fat. Once in excess in the liver, sugars are stored as fat. Lipids are essential for the body, especially Omega 3 and Omega 6 (rapeseed oil is rich in Omega 6). We will take care to limit saturated fats.
Is beer good for recovery?
Sure, at least for mental! It is often said that beer is good for recovery. There is indeed malt that brings glucose, and some vitamins and minerals. These benefits are counterbalanced by the alcohol that dehydrates. I recommend you to drink a volume of water at least equivalent before. And stay moderate in alcohol consumption in general.
How many gels do I have to eat during a race?
Some brands offer up to 10 gels for a marathon … Be careful, it is often too much and a gel, a half compote or a half bar every 40 minutes is enough. The gels are often too sweet and have the opposite effect to that desired: after the blood sugar peak (25 to 30 minutes), the blood sugar level drops rapidly. So you have to take a new one, and when you repeat it few times, your body does not digest it very well.
How should I hydrate on a long run?
When it’s hot and you go running for more than an hour, I invite you to take a small water bottle with you to make up for the water losses. Be careful not to drink too much, maximum 50cl per hour of running.
Race
What tactics to adopt in the race?
With the training, you should feel better and better the pace you can keep in the race. Many runners are starting too fast on the first kilometer or the first part of the race. Eliud Kipchoge, for his marathon world record (2:01:39) did what is called a negative split: a second half marathon faster than the first one. This strategy is often interesting on races above 5km. It’s also a way to have fun by catching other runners 🚀 You can test different strategies, you choose the one that suits you best.
How to manage the jetlag?
If you travel to the West, the day will start later than usual. In the days before your trip, you can try to go to bed later than usual to get used to it. If you travel to the East, your day will start earlier than usual, so try to go to bed earlier.
What equipment do I have the right or obligation to have with me in the race?
I invite you to find out on the race organizer’s website as each race has its own rules. Try to check a few weeks before the race to prepare yourself accordingly.
Marathon
How to avoid the marathon wall?
Which wall? 🤔😅
How to choose your marathon?
It all depends on its purpose. Some marathons in big cities are mythical (New York, Boston, London, Paris, Tokyo), others are famous for their flat courses (Berlin, Rotterdam, Milan, Edinburgh), others more festive (Médoc, Beaujolais, 2 marathons in France with wine stations).
I invite you to choose a marathon that speaks to you the most, which motivates you daily to train you.
I invite you to choose a marathon that speaks to you the most, which motivates you daily to train you.
How many marathons a year maximum?
1 or 2 marathons per year is already good. You can go up to 3 or 4 but in this case, you must consider that some are part of your training. Beyond that, there is a real health risk.
Japan’s Yuki Kawauchi, winner of the Boston Marathon in 2018, runs a dozen marathons a year, but this is an exception!
Japan’s Yuki Kawauchi, winner of the Boston Marathon in 2018, runs a dozen marathons a year, but this is an exception!
Health
I have a pain somewhere, is it serious?
Probably 🙃 Avoid running on pain because your body will compensate in one way or another and you risk creating an imbalance elsewhere. Try to see a sports doctor or a physiotherapist. A good physio can also diagnose the cause of your injury and treat it. If you have knee pain, for example, a physio can see that this pain is the result of a blockage in the hip or ankle because everything is linked.
How to avoid blisters?
To avoid blisters, a simple rule, wear new shoes progressively to make the shoes at your feet. Wear proper sports socks and on very long races an anti-friction cream can be useful. Specific dressings can facilitate regeneration and anticipate the resumption of running.
How to manage an injury?
There are three steps: Diagnosis / Care / Recovery.
The diagnosis should ideally come from a medical opinion (doctor, physiotherapist), especially if it is a serious injury.
Care must be appropriate, often accompanied by rest. Massages, electrostimulation, cold (depending on the injury) can speed up the regeneration process. Sleep is also important.
Finally, when the injury is behind you, resume gradually, this phase of forced rest will allow you to be in shape in the weeks to come!
The diagnosis should ideally come from a medical opinion (doctor, physiotherapist), especially if it is a serious injury.
Care must be appropriate, often accompanied by rest. Massages, electrostimulation, cold (depending on the injury) can speed up the regeneration process. Sleep is also important.
Finally, when the injury is behind you, resume gradually, this phase of forced rest will allow you to be in shape in the weeks to come!
Do you have a question that might interest other users as well? Write us at app@run-motion.com, we will answer you as soon as possible, and then include the question / answer to this list. Thank you, have a good training!