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By Scott Quill, Athletes' Performance

Do your training a favor and take advantage of the world’s best motivator—the great outdoors. But before you pound the pavement and gulp the fresh air, make sure your body can handle the open road. With an assist from miCoach, you can take your hard-charging, sweat-inducing workout to any setting. But know this: Exercising in the elements is not an elementary task. Unpredictable climates, variable terrain, pesky pedestrians, and steeper-than-expected inclines have a way of sabotaging the workouts of even highly experienced runners. With the help of expert trainers and nutritionists, we’ve highlighted the strategies you’ll need to run strong outdoors, have fun, and stay safe.

1. Turn down the volume

miCoach often has you donning headphones during your training routines. If you’re not exercising in a gym, you’ll need to be mindful of your surroundings. “To minimize your risk, use just enough volume to keep you on track, so that you can still hear ambient noise around you, like cars and conversations,” says Anthony Slater, a performance specialist for Core Performance. “If you like to crank up the volume, then stick to an open park or track, eliminating any interference from traffic and pedestrians.” If you wear earbuds, another trick is to pull one out while running in an urban or car-filled setting in order to stay tuned into the environment.

2. Don’t let the temperature dictate your hydration habits

“We typically associate drinking while exercising with when we are hot, so when it’s colder out, people forget to hydrate even though they’re still sweating,” explains Amanda Carlson-Phillips, vice president of performance nutrition at Athletes’ Performance. Losing just two percent of your body weight in fluids can decrease your performance by 25 percent—a major slowdown. Advises Carlson-Phillips, “Weigh yourself before and after your runs—you don’t want to lose more than two percent of your bodyweight.” Choose the same type of hydration beverage as you would in the warmer months, but stick with water if your workouts last for less than 60 minutes. (You typically don’t need the extra carbs and electrolytes for sessions under an hour.) Opt for a sports drink during longer-distance runs or when your stomach is empty. On average, you’ll need to take four to six sips for every 10 to 15 minutes of exercise.

3. Consider the fuel cost of hitting the road

Outdoor elements may require you to run in more clothes than you’re used to, meaning your workload will increase. Your nutrition needs will likely remain the same. A solid pre-exercise meal target is 30 to 60 grams of carbohydrates if you’re planning on spending 60 minutes or more on your routine, says Carlson-Phillips. “That pre-exercise snack should also provide about 10 to 20 grams of protein.” Yogurts with cereal, nuts and fruit, half a turkey sandwich, or a protein bar are all good options. If your training lasts less than 60 minutes, aim for the low end of those ranges, that is, about 30 grams of carbs and 10 grams of protein.

4. Fight off the effects of air pollution with antioxidants

A research team writing in the New England Journal of Medicine previously found that running or jogging while being exposed to diesel exhaust caused a reduction in the amount of blood reaching the heart. Scary stuff. “If you can’t ditch busy streets when going for a run, make sure your daily diet contains 5 to 9 servings of fruits and vegetables,” advises Carlson-Phillips. These antioxidant-packed foods will help protect your body against air pollution. Try a wide-range of colorful, seasonal fruits and veggies, such as blueberries, spinach, sweet potatoes, tomatoes, and peppers. “But it’s not an acute cure,” she says, meaning you have to consistently eat this way for the powerful payoff.

5. Warm your extremities to make your body warmer

For peak performance, you want your body on the warm side, rather than chilled. “Your head, hands, and feet are keys to staying warm when outdoors,” says metabolic specialist Paul Robbins. That’s because those body parts are where much of your body heat is released. So invest in a sturdy running cap, gloves, and socks. These non-bulky weather solutions won’t bog down your running gait, allowing you to stay warm without packing on tons of layers. Says Slater, “Proper layers allow you to add or remove clothing easily—a necessity so that you can quickly regulate temperature.” Rain in the forecast? Make sure your shoes are not worn down and stay on a safe surface that won’t get too slippery. A light waterproof jacket and a hat with a brim are ideal. Check out www.adidas.com/running for ideas.

6. Prepare for the terrain

Different running terrains provide different challenges, and require different footwear. With that said, it’s a good idea for beginners to avoid steep trail running, since there is much debris and uneven terrain that can lead to injury, says Robbins, who favors a mix of grass and track surfaces since they are easier on the body than pavement. Experienced runners should pound a variety of training surfaces. Need another reason to head for a park? Scientists suggest that, contrary to city environments that are hectic and fast-paced, going rural offers a more coherent pattern of brain stimulation that serves as peaceful rest for your mind.

7. Steer clear of traffic

If you must run in an urban setting, run opposite the flow of traffic, and stay on side streets and sidewalks when you can. Avoid rush hour and highways. A recent study conducted by scientists at Karolinska Institute in Sweden found that traffic noise appears to increase a person’s risk of a heart attack. When the researchers compared more than 1,500 Stockholm residents who had suffered heart attacks to a control group of residents, they discovered a 40 percent higher risk of heart attacks in those who were more exposed to traffic noise exceeding 50 decibels. And that’s a relatively quiet level of noise; heavy traffic is usually measured between 80 and 90 decibels.

8. Keep your hill work on a level plane

“Hills make for great training tools, but make sure to incorporate them slowly into your routines,” says Slater. That’s because your favorite treadmill incline tends not to match the climbs you’ll face in the real world. To handle those hills, and avoid common shin and knee pains, some simple tips include keeping your stride short when climbing, and even shorter when descending. “Your arm action should be quick, and your stride rate will match that speed on the descent,” says Slater. When choosing hill work, start with an incline that takes about four minutes to tackle, and keep hitting that same grade until it becomes an afterthought in your training runs. Your heart rate may increase quickly at first, but as you improve at running hills over time, you should see less of a spike.

9. Run with a partner

Try to avoid running alone, especially in the evening or early in the morning when daylight is scarce. “If it’s not possible to always run with a buddy, at least let someone know where you are,” says Jennifer Noiles, a performance specialist at Athletes’ Performance. Leave a note, or send a text message to a friend. Other tips: Carry identification, wear reflective apparel and/or a light, carry a mobile phone, and run a familiar route. Choose an area in which there’s a friend’s house on the way in case you need to stop for help, Noiles says.

By Scott Quill, Athletes' Performance

Thinking about running a marathon? You can do it, but to reach your goal you need sufficient time to train and a plan. With friends to hold you accountable and miCoach guiding you along the way, you can avoid common pitfalls.

To get started, check out this list of common mistakes, and the tips to avoid them. You’ll be ahead of the pack and on your way to running the race of your life!

1. Running too much

While it might sound odd to run less as a means of running farther and faster, most runners lack balance in their training.

“Runners like to run, then run more,” says Sue Falsone, vice president of physical therapy for Athletes’ Performance. When your workout becomes one-dimensional, your injury risk spikes.

The Fix: Cross training—varying your methods of exercise with activities like swimming and biking. Stay off your feet at least two days a week, one day off in which you focus solely on recovery (stretching, yoga, massage, foam roll, etc.) and another day or two on the bike or in the pool.

2. Lifting too little

Muscles have a few jobs. One is to help absorb shock. If you lack muscle and strength, the impact of pounding the pavement goes straight to your joints. But many runners worry that weights will make them slow and bulky. The truth: The wrong exercises and a poor diet make you bulky; a proper training program will make you stronger and more flexible so you’ll run more efficiently.

The Fix: Do full-body resistance training, including moves that refine your running mechanics. Under Plans, choose a Strength & Flexibility plan from the “Running” or “Getting Started” training categories. Alternatively, you can start with Single Workouts.

3. Not following a training plan

“This is a common problem, especially for recreational runners,” says metabolic specialist Paul Robbins. If your training isn’t planned and progressive, you’ll usually train at the same intensity and distance all the time. This can lead to over-training, poor performance, or injury. “It’s also one reason many runners hit a wall three-quarters through the race,” says Robbins.

The Fix: Adopt a program, and not just any one-size-fits-all plan. Make sure it’s tailored to your fitness level, starting slow and building up. Visit the miCoach Plan section and select the cardio plan that best describes your current ability level. Pick the “Run a Race: Marathon” category if this is your first or second marathon, or pick “Finish Faster: Marathon” if you’re looking to improve on your time.

4. Not paying attention to technique

“Most runners don’t know their mechanics are bad even when they’re experiencing pain,” says Falsone. Yet pain, especially in the quadriceps, calves or lower back, is a red flag that something is awry with your form. Feel fine? You can still refine your technique to boost performance.

The Fix: Run tall with your chest up, shoulders back, and feet beneath your hips (not way out in front of you). Avoid striking the ground with your heels, and try running with a faster stride rate—your feet should hit the ground about 170-180 times a minute. miCoach displays stride rate in every completed Workout Details chart.

5. Increasing mileage all the way up until race day

A marathon is one test you can’t cram for. You actually want to reduce the volume of your training for a short time leading up to the race. Known as tapering, this resting period will reduce your risk for injury and help you perform your best when it matters most.

The Fix: Robbins says your time spent tapering varies based on your program and experience. miCoach tapers you appropriately for your race, taking all of the guesswork away. Focus on cross training, nutrition, and recovery even more during this time to stay as fresh as possible.

6. Ignoring rest

Not paying attention to rest and regeneration techniques, including sleep, massage and nutrition, isn’t unique to runners. “It’s a common mistake for everyone,” says Falsone. The goal of regeneration is to help your body bounce back stronger the next day and stay fresh.

The Fix: Treat your training days and recovery days the same—that is, they’re both equally important in helping you reach your goals. Training in the Blue Zone, for instance, may seem easy, but it’s key for speeding the recovery process and helping your body prepare for more intense training. To this end, Falsone suggests mini sessions of daily regeneration. Even five minutes of foam rolling and five minutes of stretching can go a long way in reducing injury risk and maximizing performance. Choose a regeneration routine from Single Workouts.

7. Forgetting to hydrate

Many of us go for a run without drinking any fluid beforehand. Big mistake. “When your body becomes dehydrated, even just a little bit, this can cause your pace to drop off and your mechanics to break down,” says Amanda Carlson-Phillips, vice president of nutrition and research at Athletes’ Performance.

The Fix: Weigh yourself before and after different types of training so you know how much fluid you tend to lose. This will help you gauge how much to drink. A good starting point: Take 4-6 sips (about 4-6 ounces) of fluid every 15-20 minutes, and rehydrate with 16-20 oz of fluid for every pound lost during your training. You don’t want to weigh more than when you started, but you want to avoid dehydration.

8. Running out of fuel

When your body runs low on energy during your run, your speed suffers, the run feels harder, your mechanics break down, and performance dips. And it’s not just about your pre-race meal. “If you’re not eating enough carbohydrate in general, then it won’t make a difference what you eat right before your training,” says Carlson-Phillips.

The Fix: If you run longer than an hour, consume about 30-60 grams of carbs an hour. “I like to grab a sports gel every 45 minutes through my runs and then just drink water,” says Carlson-Phillips, “but play around with what works for you.” Do this before your race during long runs. You don’t want to try something new during your marathon. As for your overall diet, match your overall carbohydrate intake with the amount of training you’re doing, and eat more calories as you move from a foundation phase of training to higher intensities. This will be indicated by more Red and Yellow Zones in your workouts.

9. Running out of time to train

If you get winded taking the stairs, don’t sign up for a marathon for two months from now thinking it will force you to train really hard. It’s great to motivate yourself with a tangible goal, but an unrealistic timeframe will lead to injury or disappointment.

The Fix: If you’re healthy and fit enough to do a half marathon, then you’ll need about another two to three months of solid training to get to the finish line for a full marathon. If you can barely manage a mile, give yourself 12 to 18 months. But check the “Recommended Schedule” in each miCoach cardio plan—it shows the length of the plan depending on your current fitness level. Also, if you’ve never run a 5K, 10K, or half marathon, consider starting with a shorter race first and work your way up. miCoach has plans for each of these races.

10. Wearing the wrong stuff

From shoes and socks to shorts and shirts, your gear can have a major impact on your performance. You know you can’t stick with worn-out gear, trusty as it may be. And trying something new on race day, like a new pair of shoes, for instance, could cause blisters and painful toenails that will keep you from running, Falsone says. Shoes that don’t fit right can also amplify problems in the later stages of the race.

The Fix: The key is to practice wearing all your racing apparel on long runs so you’re comfortable for your marathon, and aim to strike a balance between old and new. Shoes should be broken in enough to feel comfortable without altering your mechanics, but not so old that they don’t provide support. Rule of thumb: Change your shoes at least every 300-500 miles. Change your socks while you’re at it. Check out adidas.com/running for great gear ideas.

Best of luck to you in your marathon training!

By Athletes' Performance

Don’t pull out the stretchy pants just yet. While we don’t expect that you’ll eat perfectly over the holidays, there are a few strategies you can use to minimize damage to your waistline. Use the tips below to eat well during the holidays and get back on track after the New Year.

1.  Don’t skip meals

While it may seem sensible to cut calories pre-party, starving yourself actually slows your metabolism. By party time, your cravings will be much harder to control. Eat a pre-party snack of peanut butter with apples, low-fat string cheese, or a handful of nuts.

2.  Manage stress

Whether you're wrapping up a project at work, shopping for last-minute gifts, or playing referee with the family, the end of the year can be stressful. One of the most common responses to stress is eating. Manage stress with extra planning, sleep, and relaxing activities like listening to music. This combo will help you de-stress and decrease your chance of overeating.

3.  Plan your meals

Mark holiday events on your calendar and make that day's meals the healthiest of the week to counterbalance party treats. Start the day with a filling breakfast of protein, carbs, and healthy fat, and an equally balanced lunch.

4.  Keep treats at a distance

Research suggests that having a strong visual image of food can heighten cravings, and a table piled with holiday treats can be a danger zone. During holiday festivities, make yourself a small plate and position yourself away from the food to avoid eating extra food even when you're not hungry.

5.  Keep track of cocktails

At seven calories per gram, alcohol provides almost as many calories as fat. Add to that soda, juices, sugar, or milk and your favorite cocktail may notch up as many calories as a meal. Plus, alcohol lowers blood sugar levels, which can result in you piling your plate high with holiday cookies. Eat a snack before the party and fill up on plenty of water during the day. Once you're at the party, alternate alcoholic beverages with water.

6.  Don’t feel guilty

Even with your best efforts, holiday eating can be a struggle. Giving yourself a hard time about what or how much you ate won’t solve anything. The best thing you can do is get back on track to avoid a post-holiday nutrition spiral. It’s how you eat after your blown days of eating that matters most. 

7.  Create a post-holiday plan

Start the day off with water, green tea, a multivitamin, fish oil, and a great breakfast, and then eat small, healthy meals and snacks every 2 to 3 hours. With your nutrition on track, fit in a workout (any workout) to get your body moving, and hit the sack for a solid eight hours of sleep. By the next morning, you should be feeling better and ready to move forward with your healthy habits.

How do you manage over the holidays? Share your tips here and we can all survive this time of year together!

Dark, wet and temperatures far below 0° - are the conditions when all runners suffer at this time of the year.

Not only is it uncomfortable to run outside in these conditions, it can also lead to injuries and infection. If you want to compete or train outside, consider following these tips below.

As the cold air can cause damage in the lungs, you should choose the mildest hours of the day (noontime), if you are forced to do your workout outside. Choose an extra layer of windproof equipment, as the wind can cool down your core-temperature. Wear more thin layers (like an onion) replacing one warm jacket, so you can adjust your apparel to the needs of your body and avoid exceeding perspiration while the body is warming up during your Workout. Most heat is lost through the head – your mom was right, wearing a cap or a headband while running outside is necessary. To protect your facial skin from the cold temperatures, use an acidic skin-cream.

When you have finished your run, take care to replace your workout-gear with a dry- and warm layer of fresh apparel as soon as possible so you don’t catch that nasty cold from finishing a workout and having a chill.

If you have an opportunity to switch your training to an indoor-facility to avoid extreme temperatures, we’ve got tips for that too.

Runs can be shifted 1:1 to the treadmill. If possible a micoach-Heart Rate-based coaching plan is best, as the displays and adjustments of the different treadmills may vary. Chose 1-3% ascend to simulate running on a “real” track. Be sure to stretch out your calf-muscles, as the ascend causes more power-transfer out of this area. If you are doing intervals on the treadmill, raise your speed at the end of the previous zone, to be in the high-interval-zone from the first second on. Stay in the interval-zone until the last second and then slow down to the recovery-speed.

If you like diversion, you can use a stepper, an elliptical-trainer or a cross-trainer for doing your HR-based running program, too.

If you want to use a stationary bike, you should elongate every colour-zone (excluded “red-zones”) with a factor of 1/3^rd. Reduce your HR-zones by 8 BPM at once. So if your ancient running Workout was a “Blue (15min)-Green (30min)-Yellow (9min)-Blue (15min)- run, this will mean to set up (Manage/Schedule>Single Workout/Build your own>Intervals) a “Blue (20min)-Green (40min)- Yellow (12min) – Blue (20min) Bike Workout and Drag & Drop it to your Workout-schedule.

If you are not into a treadmill or machine, this is a great opportunity to mix it up and add Strength and Flex workout.  These workouts will help you to improve your running while still providing an alternative for a safe warm indoor workout at home.

Indoor or outdoor, be sure stretch and dress appropriately! Let us know if you have any questions.

I'm Kevin from the UCL miCoach team and I will be here for all of the European Champions League games this season. We will be following 8 of our players wearing the miCoach SPEED_CELL™ in all the big games.

You will then have the opportunity to compare your miCoach stats to our players in each phase of the competition. All you have to do is upload them via our app on Facebook.  This will then generate a unique infographic comparing your stats with our players.

Are you UEFA Champions League Level?

di Maria proved he was last Tuesday night against Manchester City in Real's 3-2 win.  Want to see how he made the level?  Check out his miCoach stats from the SPEED_CELL™ he wore in the game.

Download Mourinho's training plans, get training and see how you compare to di Maria.

So come join me at the http://community-micoach.adidas.com/groups/ucl-group and get involved.

Kevin

Check out the Max Speed data collected from Ana Ivanovic's 2nd and 3rd Round Matches from the US Open.

Ana has been wearing an adidas SPEED_CELL in her tennis shoes during the US Open. For those unfamiliar, the SPEED_CELL is a performance training tool that takes key measurements throughout your competition, allowing you to analyze and evaluate your game. The SPEED_CELL fits invisibly in miCoach compatible boots or shoes (and comes supplied with a lace clip for everything else). So after her match, she can view key data such as her total distance, high-intensity distance, maximum speed and sprint count. Here we focus on breaking down Ana’s max speed.In her second round match against Sofa Arvidsson, Ana reached a top speed of 16.65km/h, while in her round one match she was recorded at a high of 13.95km/h.

What does Ana’s data tell us?

The result of the match (6:2; 6:2) shows that Ana clearly dominated the game. She was not forced to play to her physical max in that match. With her max speed well below what she is capable of, as expected in a close match. If you are dominating a match, like Ana did here, you are forcing your opponent to play more defensive. This means, that the opponent is working hard to return the ball into Ana´s end of the court.  She then anticipates where the opponent’s return will hit the ground, which provides her with plenty of time to position herself to return the ball right back, with even more force.

An Athlete with a fitness base like Ana’s is able to maintain a higher level of controlled movements with her leg work throughout a match. Her feet are always moving and she starts her drive towards the ball as she anticipates where it’s going to go. She moves early and avoids high intensity max-speed-sprints, allowing her to conserve energy.  This is reflected in her relatively low max speed data.

In her last match, Ana had to play a tough first set, and she did not dominate the first set as she did the match before. Her Max. Speed of 18.00 km/hr is clearly a result of that first set, where she had to work hard for all of the points.

What does that mean when analysing your Tennis compatible Speed_Cell data?

Depending on the level of competition, your number of sprints and time spent in high-intensity zones may vary. One thing that should stay consistent is your ability to work hard for the entire game or match. A high Max speed is always desirable for a tennis player when there are decisive points because you will always need to position yourself so that you can attack the ball to win back breaking points against your opponent. Use the miCoach app and miCoach.com to track these levels and learn more about how you can improve your Max Speed.

To improve your base fitness, check out the cardio and Strength and Flex training plans here on miCoach.com.

By Athletes' Performance

There’s a key concept in miCoach training that can help you increase your max speed, stay in high-intensity zones longer, and increase your number of sprints. It’s called base fitness, and improving it is important for any sport or competition.

Developing your base fitness, or fitness base, means conditioning the body’s three energy systems:

• Aerobic system (used to recover and go long distances)
• Anaerobic system (used for higher-intensity work)
• Phosphogen system (used for very short bursts of high-intensity exercise).

In other words, developing your base fitness will allow you to play harder, exert more power, and go longer without tiring out before the end of the game. Delaying the onset of fatigue will also help reduce your risk for injury.

With a better fitness base, your aerobic system works more efficiently in order to aid the body in recovering from exercise. So during periods of rest, such as a short stoppage of play in a game, the body is able to recover and prepare for future high-intensity sprints. This allows you to maintain a high level of play throughout competition, so you’ll spend more time in your high-intensity zones and increase your number of sprints you’re able to do in a match or game.

To improve your base fitness, check out the training plans here on miCoach.com:

Generic plan click here

Soccer / Football plan click here

Basketball plan click here

By Athletes' Performance

Now you can take your strength and flexibility training with you! The miCoach Strength & Flexibility app—accessed from within the miCoach mobile app —coaches you through Strength & Flexibility workouts step by step with video instruction and coach’s comments to over 400 exercises. Use it at the gym, at home, or wherever your travels take you to help you reach your goals. You’ll build a body that’s stronger, leaner, fitter, and more resistant to injury. The best part: It’s free!

About the App

• Access your Strength & Flexibility plan from the miCoach mobile app at anytime, anywhere.
• Choose from plans to get fit, excel in your favorite sport, run efficiently, and more.
• No time for a full plan? Customize your routine with single workouts like “Core Strength,” “Full-Body Blast,” or the popular “No Gym Workout.” Some single workouts are as quick as 5 minutes.
• Workouts progress throughout your plan to help you improve and see fast results.
• Adjust your training calendar simply by dragging workouts from one day to another.
• Nearly 400 innovative movements (exercises and drills) available.
• Video animations and coaching tips for all movements will help you do them right.
• Recommended weights (intensity) for exercises and tracking help you see results.
• Workouts are designed by the expert trainers at Core Performance.
• Did we mention it’s free?! 

About the Training

• Depending on the plan you choose, miCoach Strength & Flexibility training offers a variety of benefits. There are plans to help you lose weight, get stronger, get fit, perform better in your sport, reduce injury risk, and run with better technique.
• miCoach workouts train movements, rather than focusing on specific muscles, to strengthen commonly weak areas, improve posture and body composition, reduce injury risk, and restore muscle balance.
• Each miCoach workout is comprised of one or more training components, such as Pillar Prep, Movement Prep, and Strength. Each training component has a distinct purpose in your workout, such as preparing your hips, torso, and shoulders for exercise (Pillar Prep).
• Some workouts require gym equipment, while others feature only light equipment or no equipment at all. The equipment needed is noted in each workout. If you don’t have a piece of equipment, that shouldn’t limit your ability to perform the workout. You can almost always modify an exercise.
• miCoach Strength & Flexibility plans will complement your cardio training by working on your strength, balance, flexibility, power and more.

To get started with Strength & Flexibility plans through the website, go to "Plans" and select Strength & Flexibility plan from the training category that interests you.

To download the app, click here for Android and click here for iPhone