Regular advice on running and RunCoach
- Wednesday, January 28
- Long-distance running (1026)
- Tuesday, January 27
- The Art of Movement (338)
- How I qualified for the Boston Marathon (539)
- Friday, December 19
- Running a marathon: Advice from a veteran (292)
- Thursday, December 18
- Do you need a running coach? (971)
- Monday, December 15
- Five common mistakes marathon runners make (204)
- Monday, December 08
- Here’s what to get the runner in your life (875)
- Thursday, December 04
- Things Your Personal Trainer Won’t Tell You (581)
- Wednesday, December 03
- Dealing with injuries (132)
- Saturday, November 15
- Off Season Intervention (Part I): Fitness is in Your Muscles, not the Cardiovasc (201)
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
Top Indoor Workouts To Improve Your Running This Winter
Written by: Matt Fitzgerald and Brad Culp
January 27, 2010
Over the past few days we’ve presented a series of indoor workouts
aimed at improving your swim, bike and run during the winter months. In
the final article we’ll focus on three key workouts to improve your run.
Sprinkle these three workouts throughout your indoor training program
this winter to become a better runner come spring:
There’s nothing wrong with doing steady, moderate-intensity base runs
on a treadmill, and in fact if you run indoors frequently over the
winter, most of those runs should take this form. But you’ll also want
to mix in some more interesting workouts, such as these three.
Posted by: pshields on Friday, February 05, 2010 - 07:14 AM
Spirulina Increases Exercise Performance
By: Natural Products Insider
Posted on: 02 Feb 2010
Spirulina supplementation induced a significant increase in exercise
performance, fat oxidation and glutathione (GSH) concentration, and
attenuated the exercise-induced increase in lipid peroxidation,
according to an article published in Medicine & Science in Sports
& 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
A Best Friend, Yes. Best Runner, Maybe Not.
January 20, 2010
A MAN’S friend is not always his best choice of a running partner. The
same can be said of man’s best friend. Some Dogs Are Bred to Go the
Distance and Some Aren’t
It’s a lesson that Michelle Powe, an English teacher in Midlothian,
Tex., learned last summer when trying to run with Mookie, her 90-pound
“He kept trying to herd me,” she recalled. For the entire three-mile
run, Mookie displayed the kind of herding behavior that is typical for
the breed, throwing his weight against Ms. Powe and nipping at her legs.
“By the end of it, my knees were sore from having 90 pounds constantly
bumping into me,” she said. “It was fun for other people to watch, but
not so much for me.”
Posted by: pshields on Wednesday, January 27, 2010 - 07:40 AM
The Lactic Acid Myths
by Matt Fitzgerald
January 26, 2010
Everything you’ve been taught about lactic acid is wrong.
There are many myths about lactic acid. Perhaps the greatest of
all is the notion that there is lactic acid in the human body.
There is not. The body actually produces lactate, which is lactic
acid minus one proton.
The difference between lactic acid and lactate is, for all practical
purposes, semantic. But other popular beliefs about lactic acid
(or, as I will properly call it from this point forward, lactate) are
about as wrong as wrong can be. Most triathletes believe that
lactate is an end product of anaerobic muscle metabolism that causes
local muscle fatigue by increasing the acidity of the tissues to the
point where they no longer can function effectively. In fact, we
now know that lactate is an intermediate link between anaerobic and
aerobic muscle metabolism that serves as both a direct and indirect
fuel for muscle contraction and delays fatigue in a couple of different
Our new understanding of the nature and function of lactate is
interesting to all athletes who are curious about how the human body
works. But does it make any practical difference? Does the
new science of lactate suggest a different approach to training than
the old science did? I would suggest that it does call for a
subtle tweaking of the standard approach to endurance training, but no
major overhaul. Before we get to that, however, let’s take a
closer look at how the classic beliefs about lactate were exposed as
myths and replaced by an almost opposite explanation.
Posted by: pshields on Wednesday, January 27, 2010 - 07:29 AM
Tai Chi + Running = A whole new level of training
By BRYAN ANGELO GARCIA
January 23, 2010, 2:54pm
From the moment a child gains wits and develops balance, his or her
natural instinct is to break out and run. It’s natural, liberating, and
fun. This habit is carried on later in life. Thus running,
apart from a staple practice in exercises and conditioning, has
become a family event.
However, as years pass, the tolls of running manifests itself in many
different ways. As regular runners would testify, the body gradually
breaks down due to wear and tear. Injuries are common from the waist
Recently, there has been a movement geared towards educating the
running public of the proper way to run. This practice is called “Chi
Running,” a combination of the flow and balance of Tai Chi and the
power and endurance of running.
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