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Runcoach Success Story: Neal

Written by Neely Gracey December 12, 2018
    • I have been racing for 15 years, and I think anyone who has been in the sport knows that frustration is part of success. It is never entirely smooth, and when things start going consistently wrong, it is an opportunity for change. Neal shares his story of how things were not working and he kept getting side cramps while racing. He started working with us and, together, we were able to get him back on his feet, running strong, and with new found confidence! Congrats on your sub 2 hour half marathon Neal, and thank you for showing us that change is a good thing!

      Major milestone:Screen_Shot_2018-12-12_at_11.29.35_AM
    • Ran the Rock and Roll Humana Half Marathon under 2 hours, finished at 1:58:52.
    • Staying with my Runcoach training and talking with the coaches.
    • I had cramped on my previous two half marathons so I asked one of the coaches what to do. I was really nervous about cramping again but she told me to try Skratch labs hydration and it worked really well for me. I didn’t cramp and had negative splits throughout the race.
    • Getting stronger each week and feeling more confident that I could reach my goal.
    • Stay with the training and utilize the coaches if you have any issues.
    • I’m excited to start training for my first marathon in 2019.
    • The combination of running and cross training with rest in between helped me to reach my goal, I’m excited about my training for 2019.


  • Runcoach Success Story: Andrew

    Written by Neely Gracey December 12, 2018
    • At Runcoach, we provide training paces for every single run, and the number one thing we find is that a lot of people run too fast on their recovery days.  This leads to fatigue, illness, and higher risk of injury. As a pro runner, the best thing I do is run very slow and easy on my recovery days. Andrew started relaxing and enjoying his easy miles, getting faster by understanding that the hard days should be hard, and the easy days should be easy helped him qualify for Boston and crush his goals.

    • Major milestone:Screen_Shot_2018-12-12_at_11.57.44_AM
    • Setting an all time PR and qualifying for Boston for the first time fifteen years after I ran my first marathon!
    • I've been running marathons since I was 19 back in 2003. Still, I'd never qualified for Boston and thought my training had plateaued. The Runcoach program helped me gradually add weekly mileage in a sustainable way that helped keep me injury free. The speed and tempo sessions throughout the program helped me sustain my ability to run at a race pace onto of the mileage I was building.
    • I'd used other training programs and had injuries that disrupted my training (plantar fasciitis). Runcoach helped in that many of the runs were slightly slower than I thought I need. The steady accumulation of miles ended up being much more meaningful than the focus I had on just pace alone.
    • I set not one but two personal records this year- 3:14 at the San Francisco Marathon then 3:02 at California International. There's no feeling like maintaining and even increasing your pace in the last six miles of the marathon.
    • Other running communities such as Strava helped me find people with similar running goals so I could follow their training and ask them questions as I went through the program.
    • I considered five or six other training programs before I settled on Runcoach. I have a wife and a young daughter (18 months) who also have very busy schedules! In addition to liking the training itself, I really liked that if my weekly schedule had to change, I could make a few quick adjustments in the app and get a new training calendar generated (as opposed to editing dozens of upcoming sessions in iCalendar).
    • I really like the app. It does seem to double upload many of my Strava runs, however, so I have to delete them. Annoying!


    Runcoach Success Story: Joseph

    Written by Neely Gracey November 08, 2018
    Joseph ran his first 26.2 mile race at the Columbus Marathon this fall. He loved the feeling of setting a goal, working hard, and achieving it! We are thrilled to have been a part of his first marathon and believe his message on being consistent in training helps all of us who are reaching for our goals.

    Major milestone:Screen_Shot_2018-11-13_at_4.08.49_PM
    Completing my first marathon!

    What is the secret to your success?
    Consistency, Runcoach app, and the support of friends and family.

    What is the most rewarding part of training?
    The most rewarding part for me was seeing how each week I was hitting new distances and new times.

    What advice would you give to other members of the Runcoach community?
    Stay consistent with your training, don't let a bad training day ruin other days, and just keep going.

    What feedback would you offer on the Runcoach experience?
    The app was great for my training, It helped keep me consistent and really helped me stay on track towards my goal. The speed and threshold workouts were great.



    Runcoach Success Story: David

    Written by Neely Gracey November 08, 2018
    • I have two that, to me, I would see as my biggest milestones. Loosing weight, and in my first year of running, I am proud to say I completed my first marathon in Dublin, Ireland.
    • I find the secret to my success is creating a balance to my daily and weekly life. I set a weekly plan based on my work schedule and how I will spend my time on days off. Training for races and what types of training I do both in the gym and outside of the gym. I also set myself weekly/monthly goals that I aim to achieve and how I aim to achieve these goals over time.
    • I find that one of my biggest obstacles is training alone, I tend to do my training alone. I do plan on joining a local running club soon. I have noticed it is great to run with others and it can be great motivation for not just yourself but others too.
    • I can be honest and say in the past year I never realised how much stronger I could become both physically and mentally. I become more positive and driven to achieve your goals.
    • The best advice I can give is don’t be afraid to talk to others in the community, and the trainers from Runcoach are always happy to give some great advice. Always remember to tell yourself "I can and I will" and instead of saying to yourself one day I will do this and that, you allow yourself to say "today I will achieve my targets I set out for myself".
    • I find the support from the coaches here is amazing. They are so easy to talk to and share your progress with. A huge thank you to everyone at Runcoach who have supported my training and my progress.
    • I think one of the great things about Runcoach is not only the support and advice they offer personally, but their posts on Instagram can be very inspiring too.


    1-Wash your hands! It’s simple, takes one minute, and can protect you from germs that hand sanitizer can’t kill.staying-fit-winter 

    2-Get a minimum of 30 minutes of exercise 5 times per week. Getting the blood flowing re-oxygenates your body and helps boost your immune system.

    3-Stay well hydrated. In the cooler weather, we forget that hydration is still important!

    4-When you travel, change your clothes and take a shower after every flight to get rid of the germs you encountered en route.

    5-Don’t skimp on sleep! Rest is essential for your health.

    6-Mediatation, yoga, or a short walk to start your day and put your mind in the right place can significantly improve your day.

    7-Cut back on sugary foods and increase your vegetable and protein intake to boost your energy and your immune system.

    8-Spend time outside getting fresh air on a daily basis. 

    9-Avoid sitting down for long periods of time. If you get up every hour to get a drink, walk around, or stretch, your body will thank you.

    10-Smile, laugh, and be happy. One of the most important, but easily forgotten, components of health is happiness!



    Runcoach Success Story: Uma

    Written by Neely Gracey November 02, 2018
    Uma is a story if inspiration. She shares the importance of consistency in training, and how following a training plan canScreen_Shot_2018-11-05_at_3.03.46_PM help everyone remain accountable in the pursuit of their goals. But most importantly, Uma shares the benefit of the coach-athlete relationship and we at Runcoach are grateful for all of the runners we get to support.

    Major milestone:
    Marine Corps Marathon 2018 - Ran it in 5:06, which is almost an hour faster than the last two times I ran the same race. 2016 - 6:01 and 2017 - 6:05

    What is the secret to your success?
    Following the schedule given to me by Runcoach, which consisted of speed work, cross training and yoga.

    What is the biggest obstacle to reaching your goals and how do you get over it? Consistent training and training alone combined to form the biggest obstacle for me. I trained alone for the most part, and was lucky enough to run with my local running group for a few of the final long runs. I tried to get over it by committing to reporting my workouts to the coaches at Runcoach and uploading my workouts through the app.

    What is the most rewarding part of training?
    Self awareness - Realizing that I am stronger than I thought - physically and mentally.

    What advice would you give to other members of the Runcoach community?

    Stick to the schedule that the Runcoach app gives you. Report back to the coaches via email. It creates a commitment. Don't skip out on speed work. It was very challenging for me, and I had no track nearby where I felt safe to train alone in the dark hours of the morning. I tried to get in as many speed workouts as I could and that helped a lot to improve my pace.

    Anything else you would like to share?

    I would like to say that the timely encouragement from Coach Cawood and Coach Hiruni went a very long way to help me PR my race. I felt like they were my personal coaches. During a difficult phase during the race, when I wanted to walk the bridge, I told myself that I would not let Coach Cawood and Coach Hiruni down, I would run that bridge. And I did it!

    What feedback would you offer on the Runcoach experience?

    The overall experience was very awesome. I will do it again. The app needs some upgrades. For tempo workouts, I reported warm up, cool down, drills+strides, speed run and cool down separately so coaches could see my pace, but the app did not total them correctly. So I had to delete all of that and enter one aggregate number which did not show the effort I put into the workout.


    Share your story here!



    Winter Running Gear

    October 30, 2018

    There’s no denying that winter will be here soon.. and while we are all enjoying the awesome fall weather, it’s good to getIMG_3855 prepared for the not-so-fun winter miles that are ahead. Having good cold weather gear is essential, and here are some of my favorites that allow me to run unrestricted outside all year round!

    Thermal Top
    This lightweight top is surprisingly warm. Layered with a wind proof shell, and you can run in sub 20 degrees comfortably with full range of arm motion. It comes in both Men’s & Women’s styles.

    Running Tights
    Good tights make all the difference! These ones are lined and designed to keep our muscles warm despite winter’s efforts to thwart our ability to train outside. They come in both Men’s & Women’s tights.

    Wind Jacket
    Cover up that thermal top with a wind proof jacket. This one comes in both Men’s & Women’s, and will hold your body heat in, the wind out, and it’s reflective for safety!

    Tall Socks
    A must! Tall socks are my go-to in the winter to cover up the ankles… for some reason cold ankles make the rest of my body cold too. Unisex based off shoe size.

    Mittens & Hat
    Mittens are the way to go! If it is under 20 degrees, hot hands are good to have around to keep your mittened hands warm through all your miles.

    You can also go through my store on the AthleteBiz website for more apparel ideas.



    We reached out to new mom Lauren Stroud, a Texas native, who is aiming to return to marathon racing this January at the 2019 Chevron Houston Marathon. Her preparation for this race will be different than what she is used to, as she rebuilds her endurance and mileage, Lauren will utilize the  adaptive Runcoach training to help take her fitness from where it is now to where she wants it to be in January. With a new baby, Lauren needed a progressive plan and a supportive coaching environment, and we at Runcoach, are thrilled to work together towards her goals. She loves to race, and has her sights set to qualify and compete in the 2020 Olympic Trials Marathon. We wish her the best in this journey.

    Hello everybody!
    Screen_Shot_2018-10-01_at_2.39.53_PM
    I am so excited to run my first Chevron Houston Marathon! I will have a little extra challenge this year, as I gave birth in August, and I'm learning how to manage my time wisely as a mom. My last marathon was in 2016, and while I love to race and get after shorter distances frequently, the marathon is a whole different challenge. 

    I had never heard of Runcoach, but I absolutely love how convenient and easy the app is to use! Runcoach is an app that tailors training for you as an individual. As difficult as it is, I know I have to be patient with my body and my fitness and I believe that using Runcoach this year will help me ease into my training as I balance life as a working mom and runner.

    I started my transition back into training at 3 weeks post partum, and my first run back felt amazing because I missed running so much. I was fortunately able to run up until the day I delivered, but most of my last month of training before delivery consisted of run/walk intervals.

    Here's an example of how last week's training looked:

    Sunday - Long run
    Monday - Easy run
    Tuesday - Short leg turnover workout
    Wednesday - Easy run 
    Thursday - Medium long run
    Friday - rest day
    Saturday - Easy run

    I can't wait to take my fitness to the next level with Runcoach!

    You can follow Lauren's road to the Houston Marathon (and see cute pictures of baby Sadie) on her instagram @Laurun123Screen_Shot_2018-10-01_at_2.40.07_PM



    You may have heard it, but we will say it again: The long run is the most important run of your week.

    rcpic Personally, the long run is my favorite run of the week too. It doesn’t always feel good, but I am always proud of myself once it’s completed because I know fitness was gained and mental strength too. But why is the long run so important? Why does the training plan have up and down weeks with total mileage/minutes? Is it really possible to finish a marathon if my long run never covers the entire distance in training? Here are our answers.

    First, the importance of the long run stems from the cells. Runs exceeding 60 minutes help create more capillaries within the system, the more capillaries in your body, the more efficient oxygen can be transported and delivered to your muscles. Thus, increasing your endurance level and ability to run faster and further. As you feel stronger, and you accomplish mileage you never thought possible, you gain confidence.  You start to learn that you can push harder and longer than ever before, and that is huge for the mental game come race day.

    Next, the up and down weeks of mileage may look random, but we have a plan. We train you to run 2 weeks hard, 1 week easy. This cycle of training prepares the body as you work to build up fatigue, push through fatigue, and then recover. The adaptations that build fitness come when we soak up the training during the down week before increasing the mileage higher than before. For our marathon runners, these two challenging long run weeks back to back can help simulate the second half of the marathon with the accumulation of fatigue.

     Last, the long run is more about time on feet than actual miles covered. Exceeding more than 3.5 hours of running during training has been known to have diminishing returns. Meaning that running longer than 210 minutes can negatively affect your body’s ability to have quality in training and could leave you sick, overly fatigued, or injured. Depending on your pace, any run 16 miles and over will allow you to successfully finish the marathon distance. It’s important to trust the process and know that with a taper, you will feel strong and ready to conquer 26.2 miles at the peak of your training program.

    If you’re like me, you can’t wait for the next long run to get out the door and increase your body’s efficiency now that you know the goal of your most important run of the week.



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