Regular advice on running and RunCoach
- Wednesday, January 28
- Long-distance running (1026)
- Tuesday, January 27
- The Art of Movement (339)
- How I qualified for the Boston Marathon (539)
- Friday, December 19
- Running a marathon: Advice from a veteran (305)
- Thursday, December 18
- Do you need a running coach? (4286)
- Monday, December 15
- Five common mistakes marathon runners make (208)
- Monday, December 08
- Thursday, December 04
- Wednesday, December 03
- Dealing with injuries (133)
- Saturday, November 15
- Off Season Intervention (Part I): Fitness is in Your Muscles, not the Cardiovasc (210)
Welcome to the RunCoach site. Here you can download the training software, read from our extensive training tips section, ask questions in either our forums or FAQ section, subscribe to our informative newsletter or use one of our calculators. Feedback and participation is encouraged. Feel free to ask any question you like. Enjoy your stay.
What is RunCoach
An advanced expert system that creates running schedules tailored for each
individual. The program generates a personal training plan for you whether your goal is to
complete a fun run or to lower your 10k time. First you fill in details about yourself.
Then it produces a training schedule to match your goals. If you have no goals it can
suggest one or if your goal is too optimistic it will advise you. The program is fully
Its running knowledge is extensive and includes the following:-
- internally classifies runners into five major groups
- takes into account age, experience, PB's, sex, training program etc.
- able to select days of the week you can run, and your long run day
- provides feedback on whether you are capable of meeting your goal time
- can suggest goal's based on your individual ability
- provides a schedule even if RunCoach is sceptical you can reach your
- knows about VO2 max, anaerobic threshold, efficiency, long runs etc.
- has many rules for minimising injury
- has a variety of individualised speedwork schedules built in
- understands periodisation and complex schedules and selects between them
- can predict race results for distances not previously run
- can produce a schedule for the complete beginner through to the elite
The windows version has a fully functioning training log integrated with the
coaching function. This log provides customised data entry for all types of running
workouts. It has hundreds of graphs and reports and provides for comparisons between
the planned activities and what was actually done.
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Posted by: pshields on Saturday, February 06, 2010 - 10:00 AM
Posted by: pshields on Friday, February 05, 2010 - 07:14 AM
Spirulina Increases Exercise Performance
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Posted on: 02 Feb 2010
Spirulina supplementation induced a significant increase in exercise
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& Exercise (2010;42(1):142-151). Nine moderately trained males took
part in a double blind, placebo-controlled, counterbalanced crossover
study. Each subject received either 6 g/d of spirulina or placebo for
four weeks. Each subject ran on a treadmill at an intensity
corresponding to 70 percent to75 percent of their VO2max for two hours0
and then at 95 percent VO2max to exhaustion.
Posted by: pshields on Saturday, January 30, 2010 - 10:00 AM
Busy Bodies: Give your running routine some power
By KELLY GONZALEZ
Remember the glory days when you first started running?
It was exciting and challenging. You adorned yourself in new gear,
Googled running tips, programs and races, achieved a new personal
record at every race, and best of all, the excess pounds just melted
Well, time has trickled by, the peace you once achieved during long
weekend runs has become more of a chore than meditative movement, new
gear has worn your wallet thin, those personal records are at a
standstill, and no matter how many miles you run those last 5 pounds
seem to have applied for permanent residency.
When you feel powerless in your training, stuck in the same old routine
year after year, at a dead end with nowhere to go, what do you do?
Posted by: pshields on Thursday, January 28, 2010 - 10:00 AM
Tips for Boosting Your Memory: Running, Blueberries?
By KI MAE HEUSSNER
Jan. 22, 2010
Could you run your way to a better memory?
Earlier this week, scientists published a study adding more fuel to the
growing belief that exercise boosts brain health.
The study, published in the Proceedings of the National Academy of
Sciences and conducted by the U.S. National Institute on Aging in
Maryland, found that running led to the growth of new brain cells and
Posted by: pshields on Wednesday, January 27, 2010 - 04:00 PM
Less running, more recovery as you taper for marathon
by Brom Hoban
Monday, Jan. 25, 2010
The Austin Marathon is less than three weeks away now, and prospective
marathoners are thinking about how to handle final preparations.
In recent years, the value of the traditional three-to-four week
"taper" has been questioned. Runners who cut back sharply on running
and avoid fast workouts often find themselves getting sluggish and
Today the traditional pre-marathon taper has been replaced by the
concept of "peaking" for the marathon.
Posted by: pshields on Wednesday, January 27, 2010 - 09:21 AM
Posted by: pshields on Wednesday, January 27, 2010 - 07:40 AM
Posted by: pshields on Wednesday, January 27, 2010 - 07:29 AM
Posted by: pshields on Sunday, February 01, 2009 - 10:00 AM
Relying on the buddy system
By Joanne Kempinger Demski
Jan. 26, 2009
Exercise partner can help keep workouts on track
For some exercisers, the hardest part of the workout is just getting to
the gym. They must ignore that chocolate cake in the fridge or step
away from the television and its new batch of "American Idol"
For others, the problem may be finding the motivation to do more than
chat near the gym's water fountain once they get there.
Fortunately, there is a cure for these ailments: Hook up with a workout
Posted by: pshields on Thursday, January 29, 2009 - 10:00 AM
The ABCs of strength training
By Amy O'Brian
January 25, 2009
Grace and endurance are likely the first things that come to
thinking about the feather-light runners who are first to sprint across
the Sun Run finish line every year.
The elite runners glide across the pavement seemingly without effort,
their slender legs reaching easily for every next step. Their heads
barely moving and their torsos remaining upright, they betray little
sign of exhaustion.
But their sinew and style has not come without effort. Strength
training is key to the performance of any elite runner. And it is a
smart addition to the workout routine of a new runner, too.
"I meant to let you know, since using your amazing program religiously. I have now run 88min for a half (2 min PB), 3:13 for a marathon (17 min PB) 40:40 for 10k (2 min
PB)" DT - South Africa
"My girlfriend and I are both really benefiting from using RunCoach
-- I'm running consistently for the first time in many years, and the program's
been great." EO - Boston, MA
"you are doing a great service for coaches and athletes, I admire
your foresight and knowledge. My top marathoner is going to Manchester, I will
be with him thanks to ASA. Medal I hope. Best 10km this week 28.12"
DS - South Africa
"I love your software! I have tried other programs and none matches
up to RunCoach." JF - Oak Park, IL
"Thanks for the great program." MC - Needham, MA
"I am using RunCoach now for a couple of years although I am not
racing but at least it helped improve fitness and lose those kilos overweight I
had. I'll stick to your RunCoach forever." AT - Luxembourg
"I just wanted to say how much I am enjoying RunCoach this running season. .... Thanks again. The latest update is suburb and running smoothly... like me!" JM - Canada
"just a short thank you for your very good programme, with its help I just finished my third marathon. This time I have really improved and reached 3h40m. I can assure you that your plan is a fantastic tool and it gets you
rolling. " DB - Czech Republic