How to Encourage a Friend or Coworker to Become More ActiveWritten by Jennifer Van Allen March 30, 2022
Naturally, we want to share those mental and physical benefits with our coworkers, friends, and loved ones. But if you’ve ever tried it you know—helping someone else move more can be tricky, especially if they’re not already exercising on a regular basis. Here are 4 tips on how to make help a coworker, friend or loved one start exercising on a regular basis. It’s easy to Invite a Coworker to join the Movecoach Challenge. Click here to learn how. Start with small successes. If you’re well into your fitness journey, it can be easy to forget how frustrating, intimidating, and physically difficult it can be to start an exercise regime. Try to remember how you felt on those first classes, walks, runs, and trips to the gym. From the gear to the special lingo to the feeling of pushing your muscles and joints in ways they haven’t moved in awhile, there are a lot of emotional and mental barriers to getting started. To increase the chances that your colleague will stick with it, set them up for success. Start with small goals—say a 10-minute walk, or by tracking movement with a step counter—and suggest that they increase their activity goals in baby-step increments. As the person accomplishes these goals, he or she will gain confidence and comfort with the exercise, and soon be eager to start pushing themselves farther and faster. Start where they are. You didn’t get to where you are now overnight—no one else will either. While you may see that your colleague or friend has the potential to run for 30 minutes, finish a marathon or bike commute to work, understand when saying so that may feel intimidating to to that person. You also don’t want the other person to feel like if he or she starts exercising, that person has to run a marathon, or walk for an hour. Even small levels of effort and periods of exercise have big health benefits. Start with small goals. Once the other person has the experience of exceeding his or her own expectations, he or she will be eager to start raising the bar. Keep ‘em company. One of the scariest parts of any new experience is going it alone, and not knowing what to do. Offer to keep your friend or colleague company on those first trips to the gym, lunch-break walks, or after-work runs. Let the other person set the pace. Take your workout with your own goals at another time. Be careful about unsolicited coaching. So many pieces of game-changing advice can make or break your exercise routine—it can be tempting to pour all your good advice on the other person. But you want to avoid overwhelming the other person with too much information all at once. You also don’t want the person to feel like he or she is “doing it wrong,” or being corrected. Obviously, you want to help the other person steer clear of injury risk—say, by running on the wrong side of the road, or attempting to exercise in old, worn-out, inappropriate shoes. But beyond that, let the other person’s questions lead the way. And when you do share advice, be sure to do it in the context of how you experienced similar struggles and got over them. Any questions? Write to us at coach@movecoach.com.
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How it Works
Have active friends at your company or know coworkers who want to move more? Invite them to join the Movecoach Challenge. Here's how:
On your mobile device: 1. Tap the Me icon (on the bottom-left corner of your phone screen). From the web, on a computer: 1. Login.
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How it Works
Our system syncs with Google Fit, which tracks activities on Android devices.
Here's how to sync Google Fit with your FOR RUNCOACH USERS: On your Runcoach app in a mobile device:
From the web, on a computer: 1. Login. This action will take you to the Google Fit website. Log in and follow the instructions. *Remember: Your workouts are uploaded from the server of each syncing service, not the device that you wear. In order to upload your activity to your Movecoach or Runcoach training log, you must regularly sync your device to Google Fit's web platform. On your mobile device:
From the web, on a computer: 1. Login. This action will take you to the Google Fit website. Log in and follow the instructions. *Remember: Your workouts are uploaded from the server of each syncing service, not the device that you wear. In order to upload your activity to your Movecoach or Runcoach training log, you must regularly sync your device to Google Fit's web platform.
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How it Works
A lot of people put off pursuing a goal, waiting some time to materialize when work is calm, home life isn’t hectic, and there’s plenty of time to train. Not Shanley Roach. She trained for Grandma’s Marathon, even as she navigated a major life change and a move. “My training wasn't perfect, but I trusted my body and just went for it come race day!”
Major milestone: I recently just ran my very first marathon, Grandma's Marathon, whoohoo! It was amazing and so much fun and I can't wait to run my next marathon! What is the secret to your success? Persevering through whatever comes at you in life. A major lesson I learned is that your training is not going to be perfect. Life throws things at you and it’s okay! What is the biggest obstacle to reaching your goals and how do you get over it? In the month leading up to my race, I graduated from my undergraduate college, moved cities, and started graduate school. I didn't train to as much mileage as I had hoped to do because of all this, but I still tried to run what I could leading up to the race and never gave up even when I didn't think I would make it to race day. What is the most rewarding part of training? The moment that I increased my weekly training pace. I always considered myself a slower runner, so nothing felt more rewarding than realizing I could bump up my training pace. My long runs were still the same speed, but I was able to run faster during the week and feel comfortable with it. It was a major high point of training! What advice would you give to other members of the Runcoach community? Just keep running. And also do some lifting. Your hamstrings, knees, and IT Band will Thank you.. Make sure your quads and hamstrings/glutes are proportionate in their strength! And Foam roll every day because it seriously will makes a difference after only 2 weeks.Click here to learn more about the Grandma's Marathon & Half Marathon Training Program. Have a running story to share? Click here for details. Download our App for iOS or Android.  
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Runcoach Success Stories
Don Craig didn't even start running until he was in his late 30s, and ran his first marathon when he was 45. In just five years, he's finished four marathons and qualified for Boston twice, including at the 2017 Houston Marathon. Now, he's headed for the 2018 Boston Marathon, which falls on his 50th birthday. He's also aiming for a sub-3:20 finish at the New York City Marathon in December. "There have been times I've looked at my Runcoach plan for the week, especially in the last third of the marathon training, and told my family 'I have no idea how I will do that,'" he says. "But when I do, it is an amazing feeling of validation of the work put in to that point." Don Craig What is the secret to your success? The most important has been finding a plan and sticking to it, almost religiously. The Runcoach program has given me the variety and challenge needed to get me to not be stagnant. But also, there is not enough said about visualizing your success on race day. For my first BQ in Fargo (my 2nd full marathon) I had visualized the clock reading 3:22 as I came down the last block. I thought of that for weeks. Sure enough, I turned the corner that day and saw the clock ahead and it said 3:22. What is the biggest obstacle to reaching your goals and how do you get over it? Life is the biggest obstacle. With a family, a demanding job, travel, and spouse, just like all of us, getting in the hours is tough. I've learned I do best if I get up at crazy hours (like 4:30 am) so I can get 'er done before the rest of my life has to begin. When I travel, the first thing I check is what running gear I will need, even before the work clothes. And I hold myself accountable. If I decide to sleep in when I was supposed to run, then I fit it in later that day. Sometimes that means I am now running in hot humid conditions or it’s snowing (it's Boston), but that is my self-imposed punishment. What advice would you give to other members of the Runcoach community? Set high goals. Everyone thought I was nuts setting a goal to qualify for the Boston Marathon, since I was 45 years old, and had only run one full marathon. Now my goal is a sub 3:20 marathon in NYC in November and to BQ in Boston on my 50th birthday. Set the goal, set the plan and execute. Anything is possible. Have a running story to share? Click here for details.
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Runcoach Success Stories
With our system, you can design a training plan that's customized to fit your current level of activity and fitness. Get started with just 5 easy steps. 2. Plug in your goal. On the Goals and Results Page, select “+NEW GOAL." Modified by Cally Macumber, 5/29/2023
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How it Works
5 Reasons to RaceFebruary 10, 2022Even if you’re not competitive, there are many good reasons to sign up for an organized event.
1. Ease your jitters. Most races—especially 5Ks— are community-oriented events with runners and walkers of all abilities, ages, and levels of fitness. They provide a very supportive low-pressure setting for you. A local 5K is a great way to hold yourself accountable to a specific goal. 2. Check out some new territory. You’ll get a chance to check out new parks, trails, and fun running routes that you might not otherwise discover. Exploring a new setting is a great way to avoid boredom and burnout. 3. Meet other runners. Chatting with others makes the miles roll by much faster. Races are opportunities to meet people with similar interests and fitness goals. You might find that friends and coworkers you already knew, love getting outside to run too! 4. Test yourself. Use a race to establish a baseline of fitness. Enter a race every four to six weeks to track your progress, and determine whether you need to tweak your routine. Plug in your results to the “Goals and Results” page, and we will design a plan that matches the level of activity and fitness you have now. The plan will gradually ramp up mileage and intensity so you can unleash your fitness potential. Remember, in addition to a personalized, training plan, as a Runcoach/ Movecoach user you'll have access to expert coaches certified by USATF, USAT, and RRCA. We’re here to answer your questions about training, nutrition, and technical issues. *This article was first written by Jennifer Van Allen for Runcoach in 2017. Modified by Rosie Edwards in 2022.
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Racing
Sport: Marathons Major milestone: I have completed 40 marathons over the past 18 years. What is the secret to your success? Finding something I enjoy, and having dear friends to run with. What is the biggest obstacle to reaching your goals and how do you get over it? About 1.5 years ago, after dramatic energy loss in marathon about 1.5 years ago, I was diagnosed with atrial fibrillation. It's been very hard since to find strength after around 15 miles and my times have dramatically slowed. But I still fully train and have finished 6 marathons since then. What is the most rewarding part of training? Being with friends of 13 to 14 years. Almost 1 year training with Runcoach and it has been my best resource in 18 years of marathons. It's consistent, fit to my goals, balanced, well rounded, well supported. Mostly it's always there. What advice would you give to other members of the Runcoach community? Find the joy and accept yourself.
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Runcoach Success Stories
Cassandra Wilson knows that the rewards of moving more transcend any single workout. What is the secret to your success? Signing up for workout classes and blocking the time on my calendar. It reduces the number of excuses I have and the classes keep me motivated. What is the biggest obstacle to moving more and how do you overcome it? My biggest obstacle to moving more is a shortage of time. I set a goal to attend one workout class a day, Monday through Friday, and I sign up for the classes by Sunday night so that the time is blocked on my calendar. I try to do mornings so that I keep evenings for my family and unwinding after work. As long as I don't have to take early meetings, it works well! What is the most rewarding part of this challenge? The most rewarding part of this challenge is seeing myself make progress and stick with it! I can go up more flights of stairs, take longer walks with my family, carry my son around for longer, recover much more quickly from my workouts, clock the best time in my TRX-Circuit class, and, most notably, run the Bay to Breakers race this year with my best time ever—even after 3 weeks of not working out. I feel so much better and see results in my workouts as I add weight and improve my form and bounce back by lunchtime after working out really intensely in the morning. What advice would you give to your fellow challengers? My advice is to keep trying and don't be afraid to adjust your goals if you need to. Share your Movecoach success story here! Download the LinkedIn Challenge App for iPhone or Android.
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Movecoach Success Stories
In the spotlight: Shea Companies IronOaks Fitness Center/Front Desk
How did you start? I completed a marathon when I turned 50. I did it as a walk/run and completed it in six hours. I now exercise about 6 days a week, and I work with a Personal trainer for an 1 hour once a week. I now practice yoga 2 to 3 times a week, and golf 2 days a week. I'll do intervals, alternating between running and walking. I had a fear of water, so about four years ago I learned to swim and now I swim laps 3 to 4 times each week. Swimming, has really help me with my golf. Yoga has helped me focus and relax. What’s the biggest obstacle to moving more and how do you get over it? The biggest obstacle is time. So, I just get up earlier, and fit it in. What is your feedback on the Movecoach experience? Movecoach pushes me to do more. I now swim some extra laps, now I jog a little longer, just to get to my milestone. Share your movecoach success story here! Click here to join the Shea Moves 750,000-Mile Challenge Download the Movecoach moves Shea app for iPhone or Android.
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Movecoach Success Stories
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Without a doubt, one of the best parts of regular exercise is discovering that your body and your mind are stronger, fitter, and more capable than you ever imagined.
Name: Shanley Roach
Bryan Veal
Favorite Fitness Activities: Walking, Golfing, swimming, yoga
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