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Personalising your GPS watch can have many benefits, such as improving the accuracy and usefulness of the data it collects. This makes it easier and more enjoyable to use, and helping you reach your fitness goals more effectively. Whether you’re a runner, cyclist, swimmer, or triathlete, there are many ways to customise your Garmin to fit your needs.

Setting up multiple profiles

One of the great features of the Garmin is the ability to create and customise multiple profiles for different activities. This allows you to tailor your GPS watch to fit your specific needs and preferences for each activity.

To set up multiple profiles on your Garmin, follow these steps:

1. Go to the settings menu on your GPS watch and select “Profiles.”
2. Select “Add a New Profile” and choose the type of activity or sport you want to create a profile for.
3. Customise the settings and data fields for the new profile. You can choose which data fields to display, set up alerts and notifications, and configure other settings such as units of measurement and heart rate zones.
4. Repeat the above steps to create additional profiles for different activities or sports.

Once you have set up your profiles, you can switch between them easily by selecting the desired profile from the settings menu.

Here are some tips for setting up each profile:

• Configure the settings to fit your needs and preferences. Think about what data you want to track and display for each activity, and customise the settings accordingly. For example, if you’re a runner, you might want to display data such as pace, distance, time, and heart rate. If you’re a cyclist, you might want to display data such as speed, power, cadence, and elevation.
• Add widgets and apps. The Garmin allows you to add widgets and apps to your watch face, which can provide additional functionality and customisation. For example, you can add a weather widget to see the forecast, or a music player to control your playlist. To add widgets and apps, go to the Connect IQ store on your GPS watch or on the Garmin Connect app on your smartphone.
• Create custom workouts. Another way to customise your profiles is by creating custom workouts. This allows you to set specific goals and intervals for your training, and track your progress over time. To create custom workouts, go to the workouts menu on your GPS watch or on the Garmin Connect app, and follow the prompts to set up your workout.

By setting up multiple profiles on your Garmin and customising them to fit your needs and preferences, you can get the most out of your GPS watch and achieve your fitness goals more effectively.

Using apps and widgets

One of the great things about the Garmin is the ability to add apps and widgets to your GPS watch. This can provide additional functionality and customisation. There are many different types of apps and widgets available, ranging from simple watch faces to complex training apps. You can find these options in the Connect IQ store. This is a platform for downloading and installing apps, widgets, and watch faces on your Garmin.

To use apps and widgets on your Garmin, follow these steps:

1. Go to the Connect IQ store on your GPS watch or on the Garmin Connect app on your smartphone.
2. Browse the available options and select the app or widget you want to install.
3. Follow the prompts to download and install the app or widget.
4. Once the app or widget is installed, you can access it from the watch face or the menu.

Here are some tips for choosing and using apps and widgets:

• Consider your needs and preferences. Think about what you want to use the app or widget for, and choose options that fit your needs. For example, if you’re a runner, you might want to use a training app that provides personalised workouts. If you’re a cyclist, you might want to use a widget that displays real-time weather conditions.
• Experiment with different options. The Connect IQ store has a wide variety of apps and widgets available, so don’t be afraid to try out different options and see what works best for you. You can easily uninstall apps and widgets that you don’t find useful or that you don’t use often.
• Be mindful of battery life. Some apps and widgets may use more battery power than others, so be mindful of this when choosing and using them. If you’re going on a long training session or adventure, you might want to use apps and widgets that are more battery-efficient or disable those that are not essential.

By using apps and widgets on your Garmin, you can add additional functionality and customisation to your GPS watch and make it even more useful and enjoyable to use.

Customising your watch face

One of the easiest and most visible ways to customise your Garmin is by changing the appearance of the watch face. The watch face is the main screen that you see when you turn on your GPS watch. It displays the time and various data fields that you choose.

To customise your watch face on your Garmin, follow these steps:

1. Go to the watch face menu on your GPS watch or on the Garmin Connect app on your smartphone.
2. Browse the available options and select the watch face you want to use.
3. Follow the prompts to customise the data fields and settings for the watch face. You can choose which data fields to display, such as time, date, battery level, and more. You can also customise the appearance of the watch face, such as the background colour, font, and other details.
4. Save the changes to the watch face.

Here are some tips for selecting and customising a watch face:

• Consider your needs and preferences. Think about what data you want to see on the watch face and how you want it to look. Do you want a simple watch face with just the time and date, or a more complex one with multiple data fields and customisation options?
• Experiment with different options. There are many watch faces available for the Garmin, so don’t be afraid to try out different options and see what works best for you. You can easily switch between watch faces by selecting a different one from the watch face menu.
• Look for functional and visually appealing watch faces. A good watch face should be both functional and visually appealing. It should display the data you want to see in an easy-to-read format, and it should also look good on your wrist. There are many watch faces available that meet these criteria, so take some time to explore and find one that fits your needs and preferences.

By customising your watch face on your Garmin, you can change the appearance and functionality of your GPS watch and make it more personalized and enjoyable to use.

Tips for maintaining and updating your Garmin

In addition to customising your Garmin to fit your specific needs and preferences, it’s also important to maintain and update your GPS watch to ensure it stays in good working condition. Here are some tips for maintaining and updating your Garmin:

• Regularly charge the battery. One of the most important things you can do to maintain your Garmin is to regularly charge the battery. Depending on the model and usage, the battery life of a Garmin can range from several days to several weeks. It’s a good idea to charge the battery fully before a long training session or adventure, and to keep it charged up in between uses.
• Update the software. Another important aspect of maintaining your Garmin is to keep the software up to date. Garmin regularly releases updates for their GPS watches, which can improve performance, fix bugs, and add new features. To update the software on your Garmin, connect it to a computer or the Garmin Connect app on your smartphone, and follow the prompts to download and install the latest update.
• Troubleshoot common issues. If you encounter any issues with your Garmin, there are several things you can try to troubleshoot them. For example, you can try restarting the GPS watch, checking the battery level, or making sure the software is up to date. If these steps don’t resolve the issue, you can check the Garmin support website or contact customer service for assistance.

By following these tips and maintaining your Garmin regularly, you can ensure that your GPS watch stays in good working condition and provides reliable performance. If you encounter any issues, don’t hesitate to seek assistance from Garmin or other resources to get your GPS watch back up and running.

Customising Your Garmin Conclusion

In this post, we’ve explored the many ways for customising your Garmin to fit your specific needs and preferences. We’ve discussed setting up multiple profiles for different sports or activities, using apps and widgets to add additional functionality and customisation, and customising the watch face to change the appearance of your GPS watch.

By following these tips and using the resources available, you can make the most out of your Garmin and enhance your training experience. Whether you’re a beginner or a seasoned athlete, there are many options available to personalise your GPS watch and get the most accurate and useful data possible.

We encourage you to explore the options available to customising your Garmin. See how they can improve your performance and enjoyment while exercising. Happy training!

The post Customising Your Garmin. Profiles, Apps, and Widgets appeared first on Run Tall.

Tracking Your Progress

One of the main benefits of a running watch is the ability to track your distance, pace, and other important metrics. This can be extremely helpful for setting and achieving goals, as well as for tracking your progress over time. Additionally, many running watches offer features like split times, lap times, and heart rate monitoring, which can provide even more detailed insights into your runs.

Another advantage of a running watch is the motivation and accountability it can provide. Seeing your progress and stats can be a great source of encouragement, and the ability to set and track goals can help keep you on track and motivated to improve.

Safety and Convenience

Running watches can also offer safety and convenience on your runs. Many models come equipped with GPS tracking, which can be used to track your location in real-time. This can be especially helpful in case of an emergency, as some running watches even allow you to send an alert to a designated emergency contact if you need help.

In addition to safety features, running watches can also be convenient for carrying your phone and music with you on runs. Rather than having to bring your phone along in a separate armband or carry it in your hand, you can simply wear your running watch and have everything you need at your fingertips.

Training and Performance

Running watches can also be a valuable tool for training and improving your performance. Many models offer the ability to set and track goals, as well as create customised training plans. Some even offer real-time coaching and feedback to help you reach your goals.

In addition to goal tracking and training plans, running watches can also provide valuable insights into your workouts. By tracking metrics like pace, heart rate, and distance, you can get a better understanding of your strengths and weaknesses.

Technology and Compatibility

Running watches come in a range of styles and brands. Some models offer more advanced features and technology, while others are more basic. Additionally, many running watches are compatible with other fitness apps and devices. This allows you to sync and track your data across multiple platforms.

Conclusion

Wearing a running watch can offer a range of benefits for tracking progress, safety, training, and more. Whether you’re a beginner or a seasoned runner, a running watch can be a valuable tool for improving your performance. The right running watch for you will depend on your personal needs and preferences. It’s important to do your research and find the one that works best for you.

The post The Benefits of Wearing a Running Watch appeared first on Run Tall.

If you use your phone as a dedicated alarm clock (particularly in the morning) it may wake others up around you. Whereas your Garmin can discreetly wake you up. The alarm clock feature on your Garmin watch has all the standard features you would image:

1. Create and name unlimited alarms
2. Switch on and off
3. Set Time
4. Set Repeat – Daily, Weekdays, Weekends or Custom
5. Sounds – Tone, Vibration or Both
6. Backlight on or off

With that little device on your wrist there are plenty of use cases to help navigate your day:

1. Waking up daily
2. Reminder to leave for work/school on weekdays
3. Pickup the kids from school
4. Reminder to wind down at the end of the day

Whilst this guide was written using the Garmin Forerunner this guide is relevant across the Garmin watch range.

Using the Garmin Alarm

From home screen (your screen may look different to this one). Usually you have a number of buttons around the screen. Pressing (and holding) the middle left button (B) will bring up pre-settings screen where you can customise the watch face, set an alarm, view your history and go into the main settings.

For the purpose of this guide, press the bottom left button (C) to step down to the alarm clock option. Select the Alarm Clock option with the top right button (D), so you’ll see the last screen above (if you have any alarms set). If you don’t have an alarm set you can select ‘Add Alarm’. If creating a new alarm you’ll choose your time first before going back in to choose your options.

As you cycle through the individual alarms options, using button B or C (below pictures) you can change as required.

1. Switch the alarm on and off. Simple toggle.
2. Set the alarm time. Based be 12h or 24h based on your watch settings.
3. Set an alarm repeat. Options include Daily, Weekdays, Weekends or Custom.
4. Sounds. Tone, Vibration or Both.
5. Backlight on or off. Do you want the screen to light up?
6. Give the alarm a label (name).
7. Delete the alarm if no longer required. I tend to disable the alarm so it’s there in the future if needed.

To go into an option use button the top right button (D). Also use this button to make your selection, for example setting a repeat to daily. To go back, use the bottom right button (E). These are the main steps to use, go into options, make your selected and navigate to other options until you have setup the alarm to what you need.

Using the Garmin Alarm

Hopefully this brief guides gives you the help you need to set an alarm on your Garmin Watch. You can use my alarm daily to wake up (and not others) up using vibration only. We recommend doing a quick test alarm first to go off in the proceeding 5 minutes so you can check some of the setting. 🙂

If this guide has helped you please see my other guides on using Garmin Interval Training, Garmin Workouts and Garmin Courses.

The post Setting the Garmin watch alarm appeared first on Run Tall.

Using your phone if a dedicated alarm clock (particularly in the morning) may wake others up around you. Whereas your Garmin can discreetly wake you up. The alarm clock feature on your Garmin Forerunner watch has all the standard features you would image:

1. Create and name unlimited alarms
2. Switch on and off
3. Set Time
4. Set Repeat – Daily, Weekdays, Weekends or Custom
5. Sounds – Tone, Vibration or Both
6. Backlight on or off

With that little device on your wrist there are plenty of use cases to help navigate your day:

1. Waking up daily
2. Reminder to leave for work/school on weekdays
3. Pickup the kids from school
4. Reminder to wind down at the end of the day

Whilst this guide was written using the Garmin Forerunner 645 Music the operating systems is relevant across the Garmin watch range.

Using the Garmin Forerunner Alarm

Firstly you’ll be on the home screen below. Yours may look different as mine is customised to show date, battery and steps. Usually you have a number of buttons around the screen. Pressing (and holding) the middle left button (B) will bring up pre-settings screen where you can customise the watch face, set an alarm, view your history and go into the main settings.

For the purpose of this guide, press the bottom left button (C) to step down to the alarm clock option. Select the Alarm Clock option with the top right button (D), so you’ll see the last screen above (if you have any alarms set).

As you cycle through the individual alarms options, using button A or C (below pictures) you can change as required.

1. Switch the alarm on and off. Simple toggle.
2. Set the alarm time. Based be 12h or 24h based on your watch settings.
3. Set an alarm repeat. Options include Daily, Weekdays, Weekends or Custom.
4. Sounds. Tone, Vibration or Both.
5. Backlight on or off. Do you want the screen to light up?
6. Give the alarm a label (name).
7. Delete the alarm if no longer required. I tend to disable the alarm so it’s there in the future if needed.

To go into an option use button the top right button (D). Also use this button to make your selection, for example setting a repeat to daily. To go back, use the bottom right button (E). These are the main steps to use, go into options, make your selected and navigate to other options until you have setup the alarm to what you need.

Using the Garmin Forerunner Alarm Summary

Hopefully this brief guides gives you the help you need to set an alarm on your Garmin Forerunner Watch. I use my alarm daily to wake myself (and not others) up using vibration only. I recommend doing a quick test alarm first to go off in the proceeding 5 minutes so you can check some of the setting. 🙂

If this guide has helped you please see my other guides on using Garmin Interval Training, Garmin Workouts and Garmin Courses.

The post How to set the alarm on a Garmin Forerunner appeared first on Run Tall.

This is where Garmin Courses really comes to life, load courses on your Garmin running watch and following it turn by turn. 😎. I’ll try to make this a useful guide rather than a set of instructions so you can get the full benefits of it!

This follows on from my previous posts on the Garmin interval training and custom workout features, other great features which have helped with my training. Here are some quick links to help you jump to individual sections of this guide:

• Creating Courses
• Importing Courses
• Viewing and Editing Courses
  • Public Courses
• Getting Courses on your device
• Summary

Creating Garmin Courses

Heading to the Garmin Courses feature via Garmin Connect, after logging in (Training > Courses) you’ll be presented with an interface similar to the below one. You can view other courses created by you, your favourites and nearby courses. The latter is great for viewing public courses in specific areas which will be visible to click on if you zoom in on the area.

This section will focus on the “Create a Course” blue button. From here you can draw your own custom route using the options available. Here are my key points:

• Use the located search top right to go straight to the area you wish to create a course for
• Decide which “Custom Drawing” tool you wish to use, popularity rating is good as it’ll the stronger running routes

TIP. Freehand is good for off-road like the beach or trails where an official path may not exist.

• Give your course a name by clicking on the ‘pen’ icon to the right of “Untitled”.

TIP. You will see this name on your watch so make it short & easy to understand.

• Single click anywhere on the map to place your first marker.
• Subsequent clicks will create the course

TIP. You may need to click more points to follow an exact course as Garmin will aim to join the markers by the shortest means.

• Use the options on the right to zoom, switch map types, use the popularity heatmaps and mile markers.

The Garmin Courses Interface

When you have completed your course, similar to the below you can click the “Save New Course” blue button, bottom left. However, you may wish to use the Loop to Start / Out and Back options that may create a more inventive route rather than the exact one you’re looking for.

Advice. I’ve tried using these options but they caused more hassle so tend to stick to completing my own route.

It can be that simple to create your own course 😎 I recommend you play around with the different drawing and map options to see what works best for you. I’m just giving my view on how I use it.

Importing Courses

Going to Training > Courses on the Garmin Connect platform you have the ability to import GPX or TCX files. Many websites provide these files, including Strava of your own activities. Subscribers of Strava can also download other peoples GPX or TCX files, this is particularly handy if you want to copy and follow their route 😀.

TIP. When on holiday in Venice, Italy I was able to find a GPX route somebody else had uploaded and recommended it for visitors. This saved so much time aimlessly running through streets and probably getting lost!

You’ll see this window if you click the ‘Import’ link on the Courses section. Drop-in a file here and it’ll be processed/added to your list of Courses. From here you can send it to your device which is covered further down this post.

Viewing and Editing Courses

In this section, I’ll cover viewing and editing courses. This may sound obvious but go to Training > Courses on the Garmin Connect platform if you want to view or edit your current courses. For instance, you may want to tweak your route slightly if you’ve spotted an issue with the markers cutting across a field! Alternatively, you may want to extend the route so you can also duplicate a course then edit it! You can see all the available options under the “…” on the left-hand pane.

Generally, editing a course works in much the same way as creating, you can add new markers and move existing ones (it’s not super intuitive though!), I’ve found it easier to just create a new course 😂. From the three dots option, you can also download the GPX and FIT files to take into different platforms or share the file with friends. However, I’ve no idea why you can upload a TCX file but not download though 😛

Tip. If you want to share a course with a friend, when viewing the course you can make it public. This will add a “Share” button so you can get a link to pass on.

Public Garmin Courses

You can explore public courses via the Training > Courses link. See the “Nearby Courses” tab. You’ll need to zoom into an area to see courses load in.

If you want to view any you can ‘hover’ over it on the left-hand side, where you can ‘favourite’ and ‘send to device’. You can also click on it if you wish to view the full detailed route on screen.

Using Garmin Courses on your device

When you’re ready to get a course on your running watch, use the “Send to Device” button. This will sync the course next step round.

Tip. You can also use the Garmin Connect app to sync your course to device if you’re not near a computer.

This section of the post is focusing on Garmin Fenix 5, although I also use this feature to great success on my Garmin Edge cycling computer for mapping long rides, avoiding the main roads. Please see the 3 screenshots below to help with finding the section on your device.

If your device supports courses (link) and you’ve synced your course, you can go to Navigation > Courses on your device (picture 1 below). From here you can step into ‘Pick Course’ (picture 2 below), find your course where you’ll be presented with a few options:

1. Do Course – Seems obvious 😎, pick this, ensure you’re on (or close to) the course. Now, wait for a signal, then start your workout how you normally would (Start button)/
2. Map – Will display the course map (picture 3 below)
3. Do Course in Reverse – See point 1 and do your course in reverse 😛
4. Elevation Plot – View the elevation of your course.

The Name, Edit and Delete options are obvious although edit doesn’t work for me and unsure how this is possible on such a small device with limited buttons 😀.

Summary

Garmin Courses provides a great tool for exploring new areas or simply not getting lost on familiar ground. The added bonus that you can view public courses other members of the Garmin community have uploaded, along with sharing courses with your friends makes it a valuable tool to use. I’ve really enjoyed exploring new areas using it, saving me running on main roads, close to where I’m based.

The post Guide to Garmin Courses for planning running routes appeared first on Run Tall.

I’ve been using Zwift Cycling for 5 months now, ridden 1,500+ km’s in my front room and had the kids cheer me on! This at times is a challenge in itself as you’re not disconnected or ‘out for a ride’ so you can get asked questions or have to answer the door, perhaps when you’re in the middle of a long climb 😎

My main purpose to come back form injury, supporting my running attempting not to loose too much fitness

1. Indoor cycling, made purposeful!

I’ve come to enjoy the gamification element of indoor cycling. I’ve used a ‘turbo trainer’ before for my bike indoors and it can be somewhat difficult to see past the monotonous nature of it. This is where Zwift steps in, add in virtual worlds and routes, the ability to high fives (ride on’s), upgrade your bike, bikes and kit and the advancement of smart technology to control your effort, it really adds a sticky layer.

In this pandemic world we live in with changing rules and regulations Zwift has been somewhat of a godsend. No commuting on the bike to work has impacted fitness and the limited ability to travel too far impacts on meeting up with friends for a ride so I feel Zwift has really filled a gap in the market, at least for me 😛

2. Setup and Cost

The first and main barrier to using Zwift. The set-up and cost.

Getting started on Zwift Cycling

Below is a list of things to consider / buy when getting started:

• A bike! The norm is to hook up your existing bike (Road, Mountain or TT). To get the most out of Zwift
• A smart turbo trainer, such as the Wahoo Kickr, Tacx Flux or Neo. These retail from £549 to £1199 so they may be out of reach, you can also use a standard turbo trainer but your experience will be less. The benefit is the ERG mode which will increase/decrease resistance depending on a workout or gradient so adds realism into the game.
• A rear cassette, I didn’t realise this so had to take the one from my current racing wheel (which I still need to buy a replacement for 😂)
• A device to run the app on – such as an Android or Apple iPhone. You can also run on a tablet/laptop/computer or Apple TV. The equipment will connect via Bluetooth or Ant+.

That’s it for a basic setup 🙂 There’s others too consider but more nice to have’s. Here’s my setup, in addition to the above:

• Location: next to a window. Both for fresh air and a windowsill for a drink/accessories!
• Bluetooth Heart Rate Monitor (Garmin Pro)
• A fan (godsend if you’re doing a long workout)
• I run the app on an old smartphone and cast the screen (via a Chromecast) to a TV mounted on a wall.
• TIP: Make sure any wires/plugs are routed well, you don’t want any plug extension under your handlebars when you start sweating 😀

On-going costs

Other than standard bike maintenance like cables, chain and lubricant you’ll need to fork our £12.99 per month although you usually can get 30 days free. Don’t worry about brake pads, you won’t be braking in the virtual Zwift world!

There are many combinations of compatible technology available and set-ups can come in all shapes and sizes! It’s worth researching first, see this link which may help.

3. Explore the Zwift Cycling worlds!

Zwift (as it stands) has 8 ‘worlds’. The defacto and signature world is Watopia! Catering to all your cycling needs if provides many difficult routes. It may seem daunting at first but you’ll soon explore and get comfortable which each area the map has to offer.

The 7 other worlds are below, they rotate in 2’s every day which means every day you can pick from 3 worlds (including Watopia). There are ways around of going to a world that is not live but I’m not going to cover that here. You can see the ‘worlds’ schedule here.

• London
• Paris
• France
• Richmond
• Yorkshire
• New York
• Innsbruck

What can I do on Zwift Cycling worlds?

You can jump into Zwift on your bike and pick any number of ways to spend it:

1. Freeride. Pick your world, tread your own path and explore. Go as fast or slow as you want.
2. Pacing partner. You can ride with 4 types of pacing partners which ride at different ability levels. This is a great way to explore areas of the map in a large group, get double ‘drips’. I use these to join a recovery ride, to stop myself from getting carried away!
3. Structured Workouts. You can pick from 1,000 off pre-made workouts including full training plains over a number of weeks depending on your goal. This also includes custom workouts if you want to build your own.

There are others activities such as races, events and meet-ups but this is a general overview of the key activities if you’re looking to jump in 😀`

4. Level up

Through various features you can level up, starting at level 1 you gain ‘XP’, which I can assume means Experience Points. Through more XP you’ll raise from level 1 to 50, unlocked new bikes, wheels, kit and routes along the way. I’ve outlined the key points below but my recommendation, collect badges. Target new routes, give plenty of ride-ons, ride with a pace partner and get comfortable climbing 🚴‍♀️ 🚴‍♀️ 🚴‍♀️.

XP

Points make prizes! You’ll gain XP for each mile or KM you ride. (TIP. Ride in KM’s as you’ll accrue more XP!). By exploring new routes, collecting ‘badges‘ and using ‘power-ups‘ you’ll gain XP faster. This is cycling gamification at it’s finest!

Drops

Through ‘drops‘ you can purchase new bikes, wheels and kit in the shop. You accrue drips as you ride, the faster and harder – the more you’ll collect. There are ways to increase this further though. By receiving a ‘ride-on’ (double for 30s), riding up a climb (on +3% gradients) or by riding with a pace partner your drops will multiple at varying degrees.

5. Your actual fitness, height and weight make a difference

Zwift will take all your physical attributes and apply them in-game so a more powerful, lighter rider will get up a climb faster. This is a great post explaining how your physical attributes can impact your uphill, downhill and flat performance on Zwift cycling.

Once you’ve started the game, do an FTP test so you know you watts per kg. This is crucial for understanding your effort and doing structured workouts as they tend to be based on a % of your FTP. This levels the playing field for everybody ensuring you push yourself enough to develop and not crush yourself!

With all of your data points to hand (watts, cadence & heart rate) you can gauge your effort and know your limits. This has proved very worthwhile on long rides when climbing, you can keep your cadence high but adjust your gearing to reduce your watts and heart rate.

6. You can run on Zwift too!

The Zwift Run community is building! It dwarfed by the number of users who cycle but is growing. I think the issue is the less supported technology and the bigger barrier needing a running machine. I’m not sure I could fit one in 🙂

I live by some great beach and trails so I’m highly unlikely to try Zwift Run anytime soon but I can see the attraction if you have the space. If you struggle with running and looking to mix it up, checkout my Making running less boring post!

Wrap-up of Zwift Cycling

Can I see myself using Zwift Cycling in the summer? I’ll be less likely to due to the nicer, warmer weather but whilst working from home it certainly makes it easier to fit in a quick ride! I’ll probably find the faffing of taking off the wheel and mounting the bike to the turbo training will limit my usage, but over the winter it’s been excellent. I’ve never needed to worry about the wind, rain or temperature 😎

The post A Zwift cycling guide for runners appeared first on Run Tall.

In this example, it makes strength and core training easy to get started and once it’s set up you can use it again and again 😎. See my post on recommended strength and core exercises specific to running here.

I’ve found HITT training apps provide an excellent solution. There are many apps that suit, they mostly all provide a big visual timer, with easy to set up timings so you can put your phone on the side. The app I use also vibrates and makes sounds throughout so works well in your pocket with headphones!

What is HITT I hear you ask?

High-intensity interval training, also called high-intensity intermittent exercise or sprint interval training, is a form of interval training, a cardiovascular exercise strategy alternating short periods of intense anaerobic exercise with less-intense recovery periods, until too exhausted to continue.

My favourite strength and core app

Over the years I’ve tried a few of them but have settled on the Tabata Timer which is available via the Android play store here.

Don’t fret 😀 It’s free, there is a premium version but I’ve never had any issue with setting up simple routines.

Once installed you can look at setting up a routine. There’s is plenty of functionality I’ve not used so I’ll cover the basics here.

Here’s my set-up for a simple strength and core plan.

• 10 seconds to get started
• 30 seconds per exercise
• 5 seconds to switch
• Repeat 10 times (cycles) until starting again, 2 more times (3 sets total)

This goes quickly as you would imagine 😎 if you need any equipment have it on standby. You could also extend the rest if you ahve difficulty quickly switching. This all depends on the exercises you’re doing.

Tip. Try to plan the next exercise which is easy to switch into from the previous. i.e. Press-ups into Sit-ups.

When you’re ready, press start and the programme will begin!

As you can nice, it’s big and visual so you can leave your phone on the side. If you need to skip back/forward you can press on the corresponding row.

The total remaining time is at the top, with the current set and cycle at the bottom. Again you can use the arrows to go forward or back, so very intuitive.

Bonus. This app works on your phones lock screen so you can use it for other purposes like interval training.

Wrap-up!

That’s it really! It’s straight forward, you’ll just need to spend a few moments setting the app up. Next up, establish a habit and commit to a routine that works for you 😎

I wanted to write a post to knock down some of the barriers of jumping into strength and core exercises. Afterall, the hardest part is getting started, the session then takes care of itself.

I’ve also written a post on recommended strength and core exercises specific to running, which can be found here.

The post Guide to strength and core training apps appeared first on Run Tall.

It’s even more important to keep your running fresh to stop you plateauing and/or getting bored! A recently study even said that mixing in your workouts, and not following the same old routine can boost motivation by 40%!

If you’re a beginner, I recommend starting with simple interval training which I’ve written a guide on here. Custom workouts allow you to create great, engaging sessions to take your training to the next level. I find a custom Garmin workouts go much quicker than a straight forward steady paced runs as it has a purpose and you’re more focused on the repetitions.

For example, 5 x 2 minutes, 5 x 1 minute and 5 x 30 seconds is a great session to set up and learn how workouts work! I’ve taken some pictures below which hopefully will make this guide easier to follow. So, without further ado, here is my guide to setting up your own custom Garmin workouts:

Creating a custom Garmin workout

• Firstly, you can create custom workouts via the Garmin Connect App or Website. For the purpose of this guide, I’ll use the website.
• If the link above doesn’t take you directly to the workouts section you can access it through the menu items ‘Training’ then ‘Workouts’.
• You’ll see all your existing workouts (or a blank list). Create a new one by selecting a workout type (note the other types) then “Create a workout”.
• From here you’ll be presented with Warm-up, Run and Cool Down steps. You can choose to change the variables of these (type and duration).
• You can add ‘Steps’ and ‘Repeats’ using the buttons in the top right. Then hopefully you can build something similar to the below :-) The interface is fairly easy and intuitive once you’ve mastered these points.
• My tips:
  • Use the website as the app version can be a bit more fiddley!
  • Give the workout a name early on – note the pen icon next to the name at the top? This is what will show on your watch when you’re looking for it.
  • Add notes if you want to be reminded during your workout. Those notes (such as to remember a pace you want to run at) will appear on your watch when that row kicks in.
• Finally, ‘Save Workout’ top right to finish the job :-)

Getting custom Garmin workouts on your watch

• The next step is to get the workout on your watch!
• In the Garmin Connect app, hit the Training > Workouts section. With a bit of luck and magic, your new workout should be listed here!
• Now go into that workout and hit the “Send to Device” icon top right, pick your watch (it should already have a tick against it) and press “Done”.
• Hopefully next time your watch syncs the workout will be moved across. Now you’re ready for the final part, loading the workout on your watch.

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Finding and starting custom Garmin workouts

• From the home screen, you want to find the run settings menu. There are a few ways to this but I simply go from the home screen (1) to the activity menu (2) (top right button) then press and hold the middle button on the left whilst ‘Run‘ is selected. This will bring up the specific run settings options (3).
• You will now get options such as Training and Settings (3). From here you can also change settings such as the screen layouts and auto-lap. For the purpose of this guide, you want to be going to the Training, then My Workouts (4) options.
• Once here, you should see your brand new custom workout (5)!
  • If you don’t, please check your phone has synced to your device. If not, trying re-syncing but also delete existing workouts if you have a few on already. This last point has driven me mad a few times as the watch doesn’t tell you that’s the problem!
• Go into your new workout, from here you can ‘Do Workout’, View or Delete.
  • View is useful to validate it’s the correct one – important if you have a few stored and you haven’t been great with naming them :-)
  • Delete can be good if your watch has run out of space, this may also be the cause if new workouts not syncing over.
• When you’re ready and set-up go straight to ‘Do Workout’ to load the custom workout screen. It won’t start automatically until you press the start button, as per a normal run. You can also wait until you have a GPS signal.

That’s it really! It’s relatively straight forwards but as with anything, easier when you know how. Hopefully this will give you the knowledge to build other custom workouts. Any questions please contact me :-)

The post How to use the Garmin workouts training feature appeared first on Run Tall.

For a beginner, this is a really great way to ease into more structured runs, where you can test yourself more. I find Garmin interval training goes much quicker than a straight forward steady paced runs as it has a purpose and you’re more focused on the repetitions.

For example, 10 x 1 minute (1-minute recovery) is a great starting point and simple to set up! I’ve taken some pictures below which hopefully will make this guide easier to follow. So, without further ado, here is my guide to setting up your own interval training session:

Setting up Garmin interval training

The post How to use Garmin interval training on your Garmin watch appeared first on Run Tall.