ADIDAS TRAINING


Running Tips & Advice

Week 1 Training: Why Heart Rate Training Works

Written by Craig Friedman
No matter your speed or fitness, miCoach uses a unique method of training that’s valuable for you. You won’t compare yourself to others or follow a general workout designed for the masses. Instead, your training is designed specifically for you and dictated by your current cardiovascular fitness. How can it be so individualized? It’s a matter of physiology—yours.

The way your heart responds to exercise is based on your body’s unique makeup—your actual heart rate in beats per minute (BPM) is relevant only to you and your body. The harder you exercise, the faster your heart beats to supply your muscles with energy and oxygen. As you improve with training, your heart rate response decreases over time, meaning your muscles are better able to extract oxygen from the blood, and each pump of the heart delivers more blood to the muscles.

Since this response is different for everyone, miCoach measures heart rate and lets you know how hard you’re working. miCoach designs workouts that utilize four personalized heart rate zones (Blue, Green, Yellow and Red) that vary in intensity and guide you toward your goals. Also, miCoach guides your efforts with real-time coaching, telling you what to do while you’re working out. If you’re going too fast, miCoach will tell you to slow down. If you’re too slow, you’ll be coached to speed up. This makes it easier to stay within the training zones that miCoach prescribes.

By using heart-rate based training, miCoach takes the guesswork out of working out. You’ll immediately see how your body responds to exercise, so regardless of your experience or fitness you’ll know if you’re training right to get the results you want. And since heart rate training helps you keep track of your improvement, you’ll continually make strides and avoid plateaus in your training, while reducing your risk for pain and injury. And it’s fun!

Here’s a closer look at the benefits of heart rate training.
Avoid overtraining

It’s counterproductive to push your body’s limits every time you train. Some workouts should feel easier, while others should challenge you in new ways. Using your heart rate as a training guide provides the right mix of effort. For instance, on days when you may feel sick or tired, your heart rate may be higher than normal during exercise. You’ll need to reduce your overall effort to stay in the same zones, so your body will get the break it needs. And on days where you feel better than usual, you can really train hard while staying in your training zones. As a result, you’ll make gains, feel fresh, and avoid burning out mentally and physically.
Know your body better

Sleep, caffeine, and other factors can affect your heart rate, but if you’re training consistently you should begin to notice how your heart responds to exercise. If training becomes less of a challenge and you stay within all your zones easily, you’ll know you’ve improved and you may need to adjust your zones by taking a new Assessment Workout.
Track your progress

As your fitness improves, you’ll be able to stay within your training zones more easily. For instance, early on in your plan, it may be challenging to train in a higher effort zone for more than a few seconds, but as your plan progresses and your fitness improves, you’ll be able to handle harder workouts, spending more time training in the more intense Yellow and Red Zones. miCoach tracks your progress with a history of time spent training in each zone, as well as your percentage time spent in each zone. So you can view how hard you work in a particular workout, as well as how you progress through your miCoach plan.
Pick up the pace

A true measure of fitness is being able to do higher amounts of work (pace) at the same level of intensity (heart rate). miCoach shows you how to see this change by comparing your heart rate to your pace. For instance, when you begin a miCoach plan, a brisk walk may feel hard, and your heart rate will be elevated as a result. As you improve, you can see how your pace changes at various heart rates. In a matter of months, you may be able to jog or even run at the same heart rate at which you previously walked.

Learn more at www.micoach.com
About the Author

The author is an accomplished trainer at Core Performance, the world’s premier sports training organization. Core Performance has partnered with adidas to create the coaching behind miCoach. Learn more at www.coreperformance.com
     
Week 2 Training: Seven Tips to Start a New Training Plan

Written by Scott Quill
Ok, you’re ready to start a new training plan. Congratulations! Many people fail to stick to their new plans because they fail to prepare for them, but that won’t happen to you. You have miCoach by your side, with plans for your specific goals and support to help you along the way. Another advantage: The expert trainers, nutritionists and physical therapists at Athletes’ Performance. We’ve rounded up their best tips for starting a new plan. So ready your mind and body for what lies ahead, and get off to a speedy start.
1. Pick the plan that’s right for you

When choosing your miCoach plan, consider not only your goal but your level of training experience and current state of fitness. And be honest. Don’t say you can run five miles without breaking a sweat if you haven’t done it in three months. You can always ratchet up the intensity of your training, but you don’t want to start too hard or you’ll feel overwhelmed.
2. Take the Assessment Workout

The miCoach Assessment Workout is quick and easy, and it allows miCoach to personalize training zones just for you. This significantly reduces the likelihood of you starting in zones that are too hard or too easy. Since miCoach personalizes zones based on your performance in the Assessment Workout, you’ll be less likely to feel overwhelmed or unimpressed. Log into your web account and visit the Schedule. The Assessment Workout appears in Custom Workouts and can be dragged over to your Schedule. Alternatively, when setting up a new plan, miCoach will ask you if you want to start with an Assessment. Choose yes!
3. Set realistic expectations

When choosing your miCoach plan and setting goals, be honest with yourself. Do you really have enough time to train for a marathon? Are you sure you can fit in six workouts per week? You can always start with a couple workouts a week and progress to more. Be mindful of how your training will affect the rest of your life, and select your plan accordingly. This way you’ll be more likely to attain smaller, more realistic goals—and keep moving forward.
4. Plan ahead

Schedule your training days so they fit with other activities and commitments in your life, says Paul Robbins, a metabolic specialist at Athletes’ Performance. For instance, if you play a sport one or two nights a week, schedule your miCoach workouts around it, he says. Remember you can always drag your workouts on your Schedule and move them around to fit your life. Are your friends active? Get them to join, and aim to schedule your training at times when you can work out together. Facing challenges and overcoming obstacles together will help you stay motivated and have fun training.
5. Play with your zones

Pay close attention to your performance and heart rate in the first couple weeks of your miCoach plan. Your plan will consist of challenging medium-intensity bouts, high-intensity workouts that really push you, and much easier sessions to help your body recover. Once you’ve experienced all types of workouts, consider whether your zones need adjusting based on how you feel. If so, either do another Assessment Workout (recommended) or visit Settings and try the zone adjustment tool.
6. Change your nutrition habits slowly

While it’s tempting to try to overhaul your diet and training all at once, a better strategy is to make small changes to your diet. “During the first week or two of your new training plan, be mindful—not fanatical—of what you eat,” says Amanda Carlson, director of nutrition at Athletes’ Performance. “Many people fail in the first couple weeks by trying to change too much.” For the first two weeks, Carlson says to become more aware of what you’re eating, and focus on behaviors like eating often, cooking more at home, and eating a couple more fruits and veggies each day. Nothing major. Just set one or two specific goals, and then add another goal each week, rather than trying to eat all perfect meals right away. Also, make sure you eat a combo of carbs and protein during the 30 minutes before and after exercise. This will energize you for your workouts and help your body recover better from the increased demand of your new training plan.
7. Rest, recover, repeat

Post-workout soreness at the onset of training is common. “If you can prevent your muscles from getting stiff due to your increased activity, then you’ll move better and feel better,” says Sue Falsone, director of physical therapy at Athletes’ Performance. The key is to focus on recovery techniques even more than usual when starting a new training plan. Don’t skip Blue Zone recovery days—they are specifically designed to ease soreness and help you feel rested and ready for your next tough workout. Falsone suggests using a foam roll and massage stick to loosen tight spots or sore areas daily. Also, do plenty of active stretching to help maintain the pliability of the muscles you’re using in your new workouts. Finally, sit in the hot tub and cold tub, or alternate temperature between warm and cold in the shower. This can help increase blood flow, which aids in the muscle repair process. All told, it’ll help you feel great and ready for your next workout.
Learn more at www.micoach.com
About the Author(s)

The author(s) is an accomplished trainer at Core Performance, the world’s premier sports training organization. Core Performance has partnered with adidas to create the coaching behind miCoach. Learn more at www.coreperformance.com
       
Week 3 Training: Seven Keys to Proper Running Mechanics

       
Written by Scott Quill
It’s easy to zone out when you run, leaving stress in the dust and doing something beneficial for your physical and mental health. Just don’t dream off to a land where mechanics don’t matter. Paying attention to technique will help you perform better and reduce your risk for common running ailments.

Staying mindful of your body mechanics will save energy and reduce unnecessary movement to help you run stronger, with greater power and a more efficient stride, says Craig Friedman, director of methodology for Athletes’ Performance. 

Assess your posture and stride rate using the seven keys that follow, courtesy of Friedman. You don’t need to focus on these coaching cues the entire time, but check in with yourself about every 10 minutes. This will help you run with intention, which alone will instantly improve your mechanics.
1. Pull your toes up

Most running injuries occur by running with your toes pointed down toward the ground. Aim to land through the middle of your arch by keeping your toes pulled up. Thinking about sliding your heel back and up underneath your butt. This will automatically force you into the proper position to land on the balls of your feet.
2. Don’t overstride

Your feet should land beneath your hips, not out in front of your body. One way to avoid overstriding: Speed up your stride rate. If you’re running with a faster stride rate, you’ll pick your feet up and put them down quickly, making it very hard to overstride. Your feet should strike the ground roughly 170-180 times a minute. miCoach displays stride rate in every completed Workout Details chart.
3. Keep your torso engaged

Your abdominal muscles should stay flexed if you’re running tall. Try lifting your head as far away from your tailbone as possible to maximize the muscle contraction and train your core while you run. Another way to think about it: Focus on running tall as if a string was pulling the front your hips forward.
4. Relax the iron fist

Keep your hands lightly cupped, but don’t make a fist. Fists cause your forearms to tense up, which impedes proper shoulder motion. Also be careful not to tense your fingers and slice through the air. This could cause your arms to move in a circular action instead of moving forward.
5. Keep your shoulders back and down

There’s a tendency to hunch over as you get tired. Resist it by keeping your shoulders back and down so your chest is lifted. Also, move your arms from your shoulder, like a pendulum, so your elbow angle remains the same.
6. Look for an angle

Keep your elbows fixed at right angles (bent 90 degrees) and pulled close towards your body. Don’t allow them to flare out. This way your arm action will be more efficient.
7. Eyes up

Keep your head up and your eyes fixed on the horizon to stay tall and upright while you run. 
Learn more at www.micoach.com
About the Author

The author(s) is an accomplished trainer at Core Performance, the world’s premier sports training organization. Core Performance has partnered with adidas to create the coaching behind miCoach. Learn more at www.coreperformance.com
       
Week 4 Training: A Better Warm-up for Runners

Written by Scott Quill
Have you ever thought of running as jumping and landing hundreds or 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 for this dynamic activity.
A better approach includes activating the muscles you’ll use in your miCoach workout during your warm-up. We call it “movement preparation,” or “movement prep” for short, 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, director of methodology for 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. Not convinced? Here are four more ways movement prep will make you a better runner:

1. It 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. It 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. It 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. It 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.

Spend a few minutes doing movement prep before starting your miCoach workout. Keep in mind, miCoach workouts come with several minutes of warm-up in the Blue Zone. Movement prep is a great addition to your workout.

Sample warm-up (seven minutes)
You can loosen and prepare your full body for activity in under 10 minutes. Key areas for runners include the hip flexors, calves, glutes and hamstrings. Try this sample 7-minute routine to get started. Perform 4-6 repetitions for each of the movements below.

1. Standing Pec Stretch
Directions: Stand in a doorway or next to a fixed object. Raise one arm and bend it 90 degrees so your upper arm is parallel with the floor and your forearm is pointing straight up to the ceiling. Place your forearm on the doorframe or object, then lean forward until you feel a stretch in your chest. Hold for 1-2 seconds, relax, and repeat for the prescribed number of repetitions.

2. Leg Cradle
Directions: Start standing, then squat back and down a few inches. Lift your right knee to your chest, placing your right hand under the knee and your left hand under your ankle. Gently pull your right leg toward your chest while extending your left leg and contracting the left glute. Alternate with the other leg and repeat for the prescribed number of repetitions.

3. Inverted Hamstring Stretch
Directions: Stand on your right leg with your knee slightly bent and your arms out to the sides with your shoulder blades together. Hinge forward at your right hip with your left leg straight back behind you and your right knee remaining slightly bent. Keep your back in a neutral position throughout the movement and try to keep your left hip from rotating to the sky. When you feel a stretch in your hamstrings and glutes on your right side, return to the starting position and repeat for the prescribed number of reps with each leg.

4. Forward Lunge, Elbow to Instep (crawling)
Directions: From a standing position, step forward into a lunge with your right leg forward. Place your left hand on the floor and your right elbow to the inside of your right foot. Your back leg should be straight. Hold the stretch for two seconds, then place your right hand outside of your right foot and push your hips to the sky. Hold again for two seconds. Drop your hips and crawl into the next repetition with the other leg. Continue for the prescribed number of repetitions.

5. Knee Hug (in place)
Directions: From a standing position, squat down a few inches and grab below your right knee with your hands. Keeping your chest up, pull your right knee toward your chest while contracting your left glute. Repeat with your other leg. Continue the movement for the prescribed number of repetitions.
Learn more at www.micoach.com

About the Author(s)
The author(s) is an accomplished trainer at Core Performance, the world’s premier sports training organization. Core Performance has partnered with adidas to create the coaching behind miCoach. Learn more at www.coreperformance.com
Week 5 Training: How to Set Small Achievable Goals

Written by Kevin Elsey
Want to lose weight? Beat stress? Run a race? You can do it. miCoach will supply the training plan to help you meet your goal. And while it’s ultimately up to you to put in the work, miCoach can help you keep moving in the right direction. Once you’ve decided on a goal and selected your plan, start working on the smaller steps that will help you achieve it. You’ll build a wave of momentum and confidence so strong that nothing will stop you from doing your best.
Set weekly goals

Who doesn’t want to get better by the week? Start each week with a new goal. It will give you new motivation and cause to celebrate when you achieve it. Make your goals realistic and measureable, and make sure they help you achieve your larger goal (lose weight, run faster, etc.). Here are a few ideas to help you get started:
Make time. Set a goal to exercise or simply get active for a certain amount of time over the course of a week. When you schedule your workouts, don’t shoot for 90 minutes initially if you’ve never worked out for more than 30. Remember to set achievable goals.
Stay in the zone. miCoach shows how well you stayed in your zones (go to your latest workout under the Track tab). Set a goal to improve your score by 5 percent. Once you blast past that goal, set your sights higher.
Strive for consistency. Are you doing all your scheduled miCoach workouts? Schedule a realistic number of workouts and make it a goal to do all of them that week. Don’t forget your schedule is flexible—you can move your workouts around as needed.
Own your goal. There’s a difference between saying, “I will work out 3 times this week” and “I might try to exercise 2 or 3 times.” Always frame your goals as “I will…” statements. Write down your goal in Settings (Personal Info) to keep a record.
Stay motivated

Share your goals with friends who will help hold you accountable. Hold yourself accountable, too. Create daily reminders of your goal, and then focus on the results you’ll see by putting in the work to achieve it. Other tips:
Find strength in numbers. Join the Forum to talk with folks who are working toward similar goals. Feed off their energy and share in their challenges and success.
Do an Assessment Workout. You’ll see how far you’ve come, or how far you still have to go. Knowing where you stand can be motivating. Pay attention not only to the results, but also how you felt at each point in the assessment.
It’s only a week. The great thing about focusing on one goal for one week is that it’s over before you know it!
Have fun! Whether it’s running with a group, or going on a relaxing run by yourself, make sure you’re deriving more than just the physical benefits from your workouts.
Celebrate success

Take pride in your accomplishments. When you succeed, go ahead and celebrate appropriately, whether that means going out with friends or taking a well deserved day off. Take time to rest, reflect on what you’ve achieved, and then set your next goal. Didn’t meet your goal for the week? That’s OK. Determine what went wrong, but also reflect on what you were able to achieve. Some examples:
Assess how you feel. Appreciate things like better posture, more energy, and less pain. Feel good about feeling good, even if you fell short of your goal for the week.
Celebrate the tiniest improvements. You’re setting measurable goals. That means that if your goal was to stay in your zones 5 percent longer, and you do 3 percent better, you still improved. Keep inching forward.
Compare yourself to yourself. Although you’re focusing on a week at a time, it’s still helpful to reflect on where you were last month or even last year. You’ll be less likely to become fixated on a bad moment by reflecting on how far you’ve come. Check out the History section or the Journal to see your progress.
Reward yourself for doing it. The simplest indicator of performance is participating. Just keep showing up for your workouts and you will get better.
Reflect and refocus

It takes time for goals to become habit. So continue working on your goals from week to week, even while you set new ones. Then, each month, reflect on how well you’re doing overall.
Identify challenges. If you failed to achieve any of your smaller goals in the past 4 weeks, figure out what went wrong. Maybe your goal was too ambitious. Maybe it was just a tough week. Learn from it and you’ll be better equipped to overcome challenges in the future.
Keep moving forward. Every step you take should move you closer to the main goal of your training plan. Are you still moving in the right direction? Make adjustments and evolve your goals.
Go beyond training. Avoid boredom and burnout by setting goals that have nothing to do with exercise but still help you with your miCoach plan. For instance, set a weekly goal to eat breakfast every day or go to bed an hour earlier. Improving nutrition and recovery habits will help propel you forward in your workouts.
Enjoy the process. Your goals will become rituals over time so try not to stress out about a bad week or bad month. Enjoy your workouts, breakthroughs, and even setbacks. Just keep working hard to get better.
Learn more at www.micoach.com
About the Author(s)

The author(s) is an accomplished trainer at Core Performance, the world’s premier sports training organization. Core Performance has partnered with adidas to create the coaching behind miCoach. Learn more at www.coreperformance.com
     
Week 6 Training: The New Science of Workout Nutrition
Written by Kevin Elsey
Want to lose weight? Beat stress? Run a race? You can do it. miCoach will supply the training plan to help you meet your goal. And while it’s ultimately up to you to put in the work, miCoach can help you keep moving in the right direction. Once you’ve decided on a goal and selected your plan, start working on the smaller steps that will help you achieve it. You’ll build a wave of momentum and confidence so strong that nothing will stop you from doing your best.
Set weekly goals

Who doesn’t want to get better by the week? Start each week with a new goal. It will give you new motivation and cause to celebrate when you achieve it. Make your goals realistic and measureable, and make sure they help you achieve your larger goal (lose weight, run faster, etc.). Here are a few ideas to help you get started:
Make time. Set a goal to exercise or simply get active for a certain amount of time over the course of a week. When you schedule your workouts, don’t shoot for 90 minutes initially if you’ve never worked out for more than 30. Remember to set achievable goals.
Stay in the zone. miCoach shows how well you stayed in your zones (go to your latest workout under the Track tab). Set a goal to improve your score by 5 percent. Once you blast past that goal, set your sights higher.
Strive for consistency. Are you doing all your scheduled miCoach workouts? Schedule a realistic number of workouts and make it a goal to do all of them that week. Don’t forget your schedule is flexible—you can move your workouts around as needed.
Own your goal. There’s a difference between saying, “I will work out 3 times this week” and “I might try to exercise 2 or 3 times.” Always frame your goals as “I will…” statements. Write down your goal in Settings (Personal Info) to keep a record.
Stay motivated

Share your goals with friends who will help hold you accountable. Hold yourself accountable, too. Create daily reminders of your goal, and then focus on the results you’ll see by putting in the work to achieve it. Other tips:
Find strength in numbers. Join the Forum to talk with folks who are working toward similar goals. Feed off their energy and share in their challenges and success.
Do an Assessment Workout. You’ll see how far you’ve come, or how far you still have to go. Knowing where you stand can be motivating. Pay attention not only to the results, but also how you felt at each point in the assessment.
It’s only a week. The great thing about focusing on one goal for one week is that it’s over before you know it!
Have fun! Whether it’s running with a group, or going on a relaxing run by yourself, make sure you’re deriving more than just the physical benefits from your workouts.
Celebrate success

Take pride in your accomplishments. When you succeed, go ahead and celebrate appropriately, whether that means going out with friends or taking a well deserved day off. Take time to rest, reflect on what you’ve achieved, and then set your next goal. Didn’t meet your goal for the week? That’s OK. Determine what went wrong, but also reflect on what you were able to achieve. Some examples:
Assess how you feel. Appreciate things like better posture, more energy, and less pain. Feel good about feeling good, even if you fell short of your goal for the week.
Celebrate the tiniest improvements. You’re setting measurable goals. That means that if your goal was to stay in your zones 5 percent longer, and you do 3 percent better, you still improved. Keep inching forward.
Compare yourself to yourself. Although you’re focusing on a week at a time, it’s still helpful to reflect on where you were last month or even last year. You’ll be less likely to become fixated on a bad moment by reflecting on how far you’ve come. Check out the History section or the Journal to see your progress.
Reward yourself for doing it. The simplest indicator of performance is participating. Just keep showing up for your workouts and you will get better.
Reflect and refocus

It takes time for goals to become habit. So continue working on your goals from week to week, even while you set new ones. Then, each month, reflect on how well you’re doing overall.
Identify challenges. If you failed to achieve any of your smaller goals in the past 4 weeks, figure out what went wrong. Maybe your goal was too ambitious. Maybe it was just a tough week. Learn from it and you’ll be better equipped to overcome challenges in the future.
Keep moving forward. Every step you take should move you closer to the main goal of your training plan. Are you still moving in the right direction? Make adjustments and evolve your goals.
Go beyond training. Avoid boredom and burnout by setting goals that have nothing to do with exercise but still help you with your miCoach plan. For instance, set a weekly goal to eat breakfast every day or go to bed an hour earlier. Improving nutrition and recovery habits will help propel you forward in your workouts.
Enjoy the process. Your goals will become rituals over time so try not to stress out about a bad week or bad month. Enjoy your workouts, breakthroughs, and even setbacks. Just keep working hard to get better.
Learn more at www.micoach.com
About the Author(s)

The author(s) is an accomplished trainer at Core Performance, the world’s premier sports training organization. Core Performance has partnered with adidas to create the coaching behind miCoach. Learn more at www.coreperformance.com
       
Week 7 Training: Rules for Running Safely Outside

Written by Kevin Elsey
Want to lose weight? Beat stress? Run a race? You can do it. miCoach will supply the training plan to help you meet your goal. And while it’s ultimately up to you to put in the work, miCoach can help you keep moving in the right direction. Once you’ve decided on a goal and selected your plan, start working on the smaller steps that will help you achieve it. You’ll build a wave of momentum and confidence so strong that nothing will stop you from doing your best.
Set weekly goals

Who doesn’t want to get better by the week? Start each week with a new goal. It will give you new motivation and cause to celebrate when you achieve it. Make your goals realistic and measureable, and make sure they help you achieve your larger goal (lose weight, run faster, etc.). Here are a few ideas to help you get started:
Make time. Set a goal to exercise or simply get active for a certain amount of time over the course of a week. When you schedule your workouts, don’t shoot for 90 minutes initially if you’ve never worked out for more than 30. Remember to set achievable goals.
Stay in the zone. miCoach shows how well you stayed in your zones (go to your latest workout under the Track tab). Set a goal to improve your score by 5 percent. Once you blast past that goal, set your sights higher.
Strive for consistency. Are you doing all your scheduled miCoach workouts? Schedule a realistic number of workouts and make it a goal to do all of them that week. Don’t forget your schedule is flexible—you can move your workouts around as needed.
Own your goal. There’s a difference between saying, “I will work out 3 times this week” and “I might try to exercise 2 or 3 times.” Always frame your goals as “I will…” statements. Write down your goal in Settings (Personal Info) to keep a record.
Stay motivated

Share your goals with friends who will help hold you accountable. Hold yourself accountable, too. Create daily reminders of your goal, and then focus on the results you’ll see by putting in the work to achieve it. Other tips:
Find strength in numbers. Join the Forum to talk with folks who are working toward similar goals. Feed off their energy and share in their challenges and success.
Do an Assessment Workout. You’ll see how far you’ve come, or how far you still have to go. Knowing where you stand can be motivating. Pay attention not only to the results, but also how you felt at each point in the assessment.
It’s only a week. The great thing about focusing on one goal for one week is that it’s over before you know it!
Have fun! Whether it’s running with a group, or going on a relaxing run by yourself, make sure you’re deriving more than just the physical benefits from your workouts.
Celebrate success

Take pride in your accomplishments. When you succeed, go ahead and celebrate appropriately, whether that means going out with friends or taking a well deserved day off. Take time to rest, reflect on what you’ve achieved, and then set your next goal. Didn’t meet your goal for the week? That’s OK. Determine what went wrong, but also reflect on what you were able to achieve. Some examples:
Assess how you feel. Appreciate things like better posture, more energy, and less pain. Feel good about feeling good, even if you fell short of your goal for the week.
Celebrate the tiniest improvements. You’re setting measurable goals. That means that if your goal was to stay in your zones 5 percent longer, and you do 3 percent better, you still improved. Keep inching forward.
Compare yourself to yourself. Although you’re focusing on a week at a time, it’s still helpful to reflect on where you were last month or even last year. You’ll be less likely to become fixated on a bad moment by reflecting on how far you’ve come. Check out the History section or the Journal to see your progress.
Reward yourself for doing it. The simplest indicator of performance is participating. Just keep showing up for your workouts and you will get better.
Reflect and refocus

It takes time for goals to become habit. So continue working on your goals from week to week, even while you set new ones. Then, each month, reflect on how well you’re doing overall.
Identify challenges. If you failed to achieve any of your smaller goals in the past 4 weeks, figure out what went wrong. Maybe your goal was too ambitious. Maybe it was just a tough week. Learn from it and you’ll be better equipped to overcome challenges in the future.
Keep moving forward. Every step you take should move you closer to the main goal of your training plan. Are you still moving in the right direction? Make adjustments and evolve your goals.
Go beyond training. Avoid boredom and burnout by setting goals that have nothing to do with exercise but still help you with your miCoach plan. For instance, set a weekly goal to eat breakfast every day or go to bed an hour earlier. Improving nutrition and recovery habits will help propel you forward in your workouts.
Enjoy the process. Your goals will become rituals over time so try not to stress out about a bad week or bad month. Enjoy your workouts, breakthroughs, and even setbacks. Just keep working hard to get better.
Learn more at www.micoach.com
About the Author(s)

The author(s) is an accomplished trainer at Core Performance, the world’s premier sports training organization. Core Performance has partnered with adidas to create the coaching behind miCoach. Learn more at www.coreperformance.com

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