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By Jason Dougherty, Athletes’ Performance

Using any miCoach device, you can recognize and achieve your running potential. One way that miCoach helps you evaluate your running potential and progress is with the run score. Your run score allows you to track your running progress, compare your performance with others, and predict race performance.

To get your run score, take a free run. The result of your free run is then assigned a run score on a scale of 0 to 1000. A score of 0 is equivalent to a walking pace and a score of 1000 is equivalent to a world record pace. Based on your achieved run score, miCoach provides you with predicted race times for 5K, 10K, half marathon, and marathon paces.

miCoach also recommends and links you to a training plan that’s suited for your current fitness level. The recommended training plan will help you achieve your race distance goal.**

Throughout your training, take free runs to re-evaluate and update your run score. An increase in your run score is an indication of an improvement in your fitness level and predicted race performance.

Are you ready to race?  Take a free run, select your running training plan, and see where miCoach takes you.

Run Score is already available on Android and is coming soon to iOS platforms. For more details on how the Run Score works, check out this Guide. 

** The recommendation and link to a plan feature is not yet available, but it will be incorporated into the Run Score in an update coming soon.

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 Scott Quill, Athletes' Performance

Have you ever thought of running as jumping and landing thousands of times in a single workout, oftentimes while moving at top speed? When you think of it this way, touching your toes and just starting out slow hardly seems like a sufficient warm-up.

A better approach includes activating the muscles you’ll use in your miCoach workout during a dynamic warm-up. We call it Movement Preparation, or Movement Prep, because it prepares your body to move.

“You’ll increase your core body temperature, elongate muscles, and activate key areas for running,” says Craig Friedman, vice president of the Performance Innovation Team at Athletes’ Performance.

This series of movements also benefits your body on a neurological level, Friedman says. It opens the pathways your brain uses to send messages to your muscles and also helps ingrain proper movement patterns. Simply put, this makes you a more efficient runner.

Here are four more ways Movement Prep will make you better:

1. Movement Prep helps balance your body

Every time your foot hits the ground, your body has to rebalance itself. Training your balance dynamically with Movement Prep will prepare you to do this.

2. Movement Prep improves flexibility

You’ll develop new ranges of motion by actively elongating and contracting muscles. Initially, this gets rid of stiffness. Stay consistent with your Movement Prep routine and you’ll maintain your newfound flexibility better.

3. Movement Prep creates symmetry in your stride

Either a lack of mobility or stability in your body can lead to an asymmetrical stride length where one limb is compensating for another. This typically leads to decreased performance, pain or injury. Movement Prep helps clear up these asymmetries.

4. Movement Prep boosts power, strength and endurance

You’ll move more efficiently, which means you’ll cover more distance with the same amount of effort and energy, and you can push off the ground with more power in every stride.

Get Moving

Spend a few minutes doing Movement Prep at the start of your next miCoach workout. To add a Movement Prep routine to your training plan, go to Training Plans, choose your training, and then click on the link that says “customize your plan with single workouts.” Choose a warm-up that includes 5 to 10 minutes of Movement Prep.

By Anthony Slater, Athletes' Performance

You can use miCoach with just about any cardio machine, so spice it up! The treadmill is great for pushing yourself to higher intensities, such as workouts with Yellow or Red Zone intervals, because you can dictate your pace by adjusting the speed. Raising the incline will help you boost power and push your heart rate into those higher miCoach zones. And it’s a little more forgiving than running outdoors.

How to use it

Just walk or run the same way you would outside. Running at an incline of 1.0 feels more like an outdoor environment compared to running without an incline. You may need to hold onto the supports for balance while you’re adjusting speed or gradient (incline, decline), but try not to shift your weight onto the supports. Focus on staying tall and keep your torso still so that your only moving parts are your legs and arms. And keep your mouth slightly open. Seriously. A clenched jaw signifies a tense body, which can slow you down.

miCoach zone adjustments

• Blue Zone: Start at a slow pace. Increase the incline or speed up to raise your heart rate.
• Green Zone: Try to increase speed until you can maintain a steady pace in this zone.
• Yellow Zone: Go faster and/or raise the incline as needed to increase your heart rate.
• Red Zone: You should be in an all-out sprint, or moving fast at a steep incline, while maintaining good form.