Blog

By Jason Dougherty, Athletes’ Performance

No equipment? No problem. Harness the power of your own body weight. It gives you the freedom to exercise on the go and offers a variety of other benefits, regardless of whether you’re a beginner or a pro. Here are a few of the key benefits of training without equipment:

1. Awareness. Training using your body weight as resistance can heighten your awareness of how your body moves, its range of motion, and your movement patterns. Use these workouts to improve your posture and movements and focus on mobility and stability.
   
2. Convenience. Whether you’re traveling, pressed for time, or don’t have access to a gym, training with your body weight allows you to fit in an effective workout anywhere.
   
3. Efficiency. Eliminating the need to change equipment or move between machines makes it easier to go from one exercise to the next in less time. This swift exercise style provides a new challenge to muscular and cardiovascular strength and endurance.  
   
4. Flexibility. The variety of exercises that use body weight are endless and can be combined to create short or long workouts. These exercises can also be modified to fit anyone’s fitness level from beginner to pro.
   
5. Fun! Mixing up your workouts keeps training fun. Use your creativity to build your own workouts. Not only can breaking up your routine help you fight back against exercise slumps, it can also keep you motivated.
   
6. Scenery. Training without equipment allows you to go the park or out in your yard for a change of scenery and some fresh air.

Start training using your body weight with miCoach non-equipment workouts, which you'll find under Men's and Women's Training areas. 

By Jason Dougherty, Athletes’ Performance

A game of rules and etiquette, tennis is all about tradition. This tradition works well for the game, but there’s room for some modern changes in training. The most successful players use interval training to tackle the toughest tournaments, especially the notorious clay courts at the French Open. Clay courts, like those at the French Open, slow you down, making it even more important to change speeds and recover quickly. Interval training can improve your game whether you’re playing clay, grass, or hard courts. Here’s why.

Matches aren’t just about rushing the net for a volley or racing to return a lob, they also involve waiting for the other player’s serve and slower ball returns without much running. Interval training is essential as part of any tennis training plan because it recreates the natural stop-and-go style of play. Interval training mimics this by using a pair of specific speeds, one slower and one faster. Working between the two intervals allows your body to work hard and fast for a period of time and then rest.

As your body begins to adapt to this training, the rest intervals decrease. Over time, this makes your body stronger and more capable of working harder for longer periods of time with less rest. This translates into quicker movements on the court, shorter recovery time, and the ability to move between plays more efficiently.

Consistently training, both on and off the court, to develop greater efficiency can give you the competitive advantage. You’ll be more capable of fighting the effects of fatigue to remain explosive and ready make a play at any stage of the game, set, or match.

Develop your competitive advantage, condition your body to compete at the highest level, and build your capacity to win with the miCoach tennis cardio plan.

By Kerry Greer, Athletes’ Performance

Whether you’re a seasoned exerciser or a recovering couch potato, assessing your current fitness level using the miCoach assessment or another assessment can help you get the most out of your exercise program. Not only will taking an assessment provide you with a clear understanding of your current fitness, but it can also help define your goals and keep you moving toward them. Below, Joel Sanders, a performance specialist at Athletes’ Performance, shares three of the most important ways fitness assessments can help you.

1.  You’ll get a baseline view of your current fitness level.

Kickstart any new training program with a fitness assessment. This will provide you with a baseline to see your current fitness level. It will also give you something to compare your improvements to over time.

2.  Assessments can help motivate you.

Timing of your assessment is critical for meaningful results. Take your initial assessment prior to your training plan, and then follow up with an assessment every four to six weeks. This gives your body time to adapt to and benefit from your training plan. “It’s easy to get stuck on weight loss or appearance and get discouraged,” says Sanders. Focusing on fitness improvements like endurance and strength shows that you’re making improvements, even if they aren’t visual yet, which can improve motivation. 

3. Evaluating your assessments helps tweak your program.

Comparing your assessments lets you see how far you’ve come as you progress toward your ultimate goal. If the progress or results aren’t what you expect, you can adjust your program to reach your goals.

Do your zones fit? Take an assessment run, select your training plan  and see where miCoach takes you.

By Athletes’ Performance

Wilson Kipsang Q&A

Wilson Kipsang, you are the men´s defending champion here at London Marathon. What‘s the part of the London Marathon course you enjoy the most?

“Normally the final miles of a marathon just hurt! In London, that´s totally different as you‘re running past these extraordinary, historical buildings along the River Thames. When passing Tower Bridge and the Tower of London, don’t hold back. It´s still tough, but the impressive view helps ease the pain!”

The world’s largest marathon with its challenging course and beautiful views drew nearly 38,000 runners last year. As you prepare to join the masses for the London Marathon, use the tips below to make the most of each mile and ensure that you don’t miss out on any of the spectacular views along the way.

Start Line: There are three different start lines, and it can take up to 15 minutes to get to the start line. Don’t rush. Your timing chip will start collecting time when you actually cross the start line.

Mile 2: This is where the runners from all three start lines converge. Save your energy and don`t try to zigzag through other runners to gain meters. You`ll need your energy later in the race.

Mile 4: Stick to your race plan, get in a rhythm, and relax, even if the huge crowds give you the  motivation to run faster in this slight downhill part of the course.

Mile 6: You’ll pass Greenwich Campus and the Cutty Sark in this stretch. As you approach Cutty Stark, be careful as the course tightens.

Mile 8: Enjoy this quiet section of the course. Check your pace (a third of the marathon is almost done), hydrate, and find a smooth stride.

Mile 10: As you leave the Docklands, pace yourself along with the other runners. This area can get crowded, so be aware of your surroundings.

Mile 12: Tower Bridge is one of the ultimate highlights of the London Marathon course. Soak in the view and the energy of the spectators but stay on your pace.

Mile 14: You’re just over halfway done! Grab water along the route and push toward this bustling portion of the course lined with skyscrapers. 

Mile 16: With just 10 miles left to go, the runners around you may increase their pace. Keep calm and keep a steady pace as you pass through this quieter stretch of the course.

Mile 18: The course leads you through the narrow roads near Canary Wharf and Canada Square. Watch your footing in this crowded area as runners may drop off and slow down.

Mile 20: A typically calm part of the course with few spectators, use this part of the course to ease your mind, refocus, and push through the last 6.2 miles.

Mile 22: As you approach this stretch running back along the highway where you ran mile 13, you’ll leave the Isle of Dogs. You’re so close to the finish line!

Mile 24: After passing the Tower of London, the course leads along the River Thames with a scenic view of the London Eye and Big Ben. If you`ve saved enough energy, take advantage of this flat stretch and speed up. There are two final water stations between miles 24 and 25, so hydrate for a boost of energy.

Mile 26: Take in the view of the Houses of Parliament, St. James’ Park, and Buckingham Palace on this final stretch to the finish line at The Mall next to St. James’ Place. Take in the cheering crowds and celebrate your success as you run the last bit of the course.

What you do before the race will impact your success. Read “What to Drink to Perform Your Best” and use the miCoach single workout "Long Warm Up“ to prepare on race day.

By Edwina Clark, Athletes' Performance

Water makes up 60-70 percent of your body, and it plays an essential role in everything from your brain and organ function to joint lubrication, temperature control, and weight loss. It’s also essential for peak athletic performance. To find out if you’re dehydrated, look at your urine. Ideally, it’ll be a clear or pale yellow, which means you’re hydrated. A dark yellow color indicates dehydration, while a darker cloudy color means you’re severely dehydrated and should seek medical attention.

How Hydration Impacts Performance

For every 2 percent loss of fluid, physical and mental performance decreases by 20 percent. Below are some of the ways hydration affects physical and mental function.

• Boosts brainpower. Studies suggest that fewer areas of the brain are active when you’re dehydrated, and slight dehydration can also impact your mood.
• Increases metabolism. Water is involved in metabolic reactions that help oxidize fatty acids, break down large molecules into smaller ones, and release stored energy. Dehydration slows these reactions, which decreases energy and performance.
• Protects muscles and joints. Dehydrated muscles are inelastic and hard, increasing the risk of tears and strains. Water helps prevent injury by lubricating joints and muscles and acting as a cushion to reduce the risk of joint trauma during exercise.

• Aids in lung function. Water moistens air moving into the lungs and helps transport oxygen to working muscles. When you’re dehydrated this process is less efficient and performance drop.

Daily Hydration Needs

For a regular day, drink ½ an ounce of water for every pound of body weight. For a 180-pound person, that’s 90 ounces of water per day. A good rule of thumb is to drink one bottle of water (10-20 ounces) every three hours or every time you eat a meal or snack if you eat frequently. Create your own hydration plan by figuring out how much water you need, factor in the bottle or glass size so you know how many times to refill, and plan your drinking strategy around regular daily occurrences like lunch and bathroom breaks.

Recovery Hydration Needs

If you exercise or play sports, your hydration needs depend on the intensity and duration of activity and your goals. “It’s just as important to be strategic with your nutrition and hydration as it is with your training,” says Amanda Carlson-Phillips, vice president of nutrition and research at Athletes’ Performance and Core Performance. When the intensity and/or duration of your activity increase, you burn more fuel and need more fluids to rehydrate.

Once you’ve determined what you should drink, figure out how much to drink. While everyone’s sweat rate is different, the standard recommendation is 7-10 ounces of water every 15 minutes during exercise. For a sports drink, choose one with 30-60 g of carbs and 400-800 mg of sodium and drink it every hour to refuel. To determine your specific needs, weigh yourself before you work out, keep track of what and how much you drink, and weigh yourself post-workout. The goal is to lose no more than 2 percent of your body weight. Use the chart below as a hydration guideline.

For sport-specific hydration, see the chart below.

Put your hydration knowledge to the test and improve your fitness with the miCoach Learn to Run plan. If you’re an experienced runner, hydrate properly to push your body one step further and use the miCoach Run a Race – Marathon plan to run longer, faster, and stronger

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!