The post The Role of Sleep in Running Performance and Recovery 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.

It may not be obvious but getting a good nights sleep can make you a faster runner! It will refresh you, preparing your body and mind to your next run! 🏃‍♂️

Sleep is good for you

When it comes to recovery, sleep is every bit as important as what you eat or drink. There’s evidence that lack of sleep interferes with the metabolism of glucose, which muscles depend on for recovery.

Lack of sleep can compromise your immune system, which is already under pressure during marathon training: Those who get six hours or less of sleep have 50% less immunity than those who get eight hours per night.

Sleep better to run faster

Research has shown that lack of sleep doesn’t hurt physical endurance or strength, it can still compromise your performance. A sleep-deprived person is physically able to run the same distance or lift the same weight, but the mental effects can have consequences.

Experts agree that have consistent bed and wake-up times is crucial. Don’t worry if you have one bad nights sleep though, research showed that athletes’ VO2 max wasn’t adversely affected after one sleepless night; it did start to have a detrimental effect from two days though!

Sleep is one of the most important, yet overlooked, components of the training and recovery process.

How can you sleep better to run faster?

See my 6 recommendations on how to get a better night’s sleep. 

1. Stay consistent sleep and wake times. Being consistent reinforces your body’s sleep cycle.
2. Turn off your electronics. Reduce stimulation before bed. Resist the urge to check your phone and put it on charge across the room. 
3. Avoid late night exercise. You’ll benefit more from getting a good nights sleep. You’ll also take longer to switch off if you do exercise late.
4. Avoid large meals, alcohol, and caffeine before bed. This may sound obvious but avoid these so your stomach is not working overtime to process when it should be resting.
5. Keep your bedroom quiet, dark, and cool. The darker the room the better, try to block unwanted light.
6. Keep your bedroom tidy. Research suggested that if you’re surrounded by clutter, you’re more likely to sleep poorly. 

In summary, not getting enough sleep will make running feel much harder than is actually are.

Want other tips on how to get faster then read my other posts on how to get 3% faster, and how yoga power you to those personal bests! 💪

The post Sleep better to run faster! appeared first on Run Tall.

I’ll try to keep it simple, there are many many many posts on the benefits of running so I want to cover the main ones covering 5 areas. Physical, Mental, Focus, Social and Achievement.

If you’re also looking for ideas of how to kick your running up a notch, read my post on how to make running awesome!

1. Physical health benefits of running

Regular running offers many physical health benefits. As running is a weight-bearing exercise you’ll build stronger bones and strengthen muscles. This in turns will improve your cardiovascular fitness and thus help you burn more calories and maintain a healthy weight!

Three key areas I want to highlight are the benefits of better sleep, knees and back and helping you to lose and maintain weight.

Sleep Better

This excellent research from John Hopkins states that “We have solid evidence that exercise does, in fact, help you fall asleep more quickly and improves sleep quality.” They do add caution that running causes the body to release endorphins and raises your core body temperature so exercising too close to your bedtime may impact your sleep.

This can cause a snowball effect as the more you exercise, the more quality sleep you need 😎. But, you don’t need to be training for a marathon to feel the benefits!

Make your knees and back stronger

Don’t listen to what anybody else says about running being bad for your knees! 😀 Running is a weight-bearing exercise so, as with any cardiovascular or strength exercise, areas that come under load when training will naturally build muscle.

A study of first-time marathon runners specifically relating to knees and back, noted that “The knees of novice runners achieved sustained improvement, for at least 6 months post-marathon, in the condition of their bone marrow and articular cartilage.”

Running is great for weight loss and maintenance

It may sound obvious but losing weight isn’t difficult, take in fewer calories than your body needs. With the day to day demands and temptations, it can become difficult to sustainably lose weight without ending up in a yo-yo cycle.

That’s where running can help! Many studies have shown that individuals can lose significant amounts of weight for about six months before the weight creeps back. The good news is that individuals who undertake and maintain a consistent exercise lifestyle (such as running) are more likely to keep the weight off.

2. Mental health benefits of running

You’re sleeping better, you’re losing or maintaining a healthy weight and feeling super strong 💪 whats next? Lets take a look at some mental health benefits 😎.

Brain benefits of running

When you start a run, your body releases endorphins, a type of hormone. You may have heard these referred to as the “runner’s high”, and you’ll usually feel them most when you’ve finished a good run or achieved a new personal best (endorphins can also help dissipate muscle fatigue). You may well feel drained but trust me, you can’t beat that post-run feeling.

There is some suggestion that endocannabinoids, a biochemical substance produced naturally by the body also plays a part in that post-run feeling. Without going down this road further, as long as running puts you in a positive frame of mind then.

After your run, your body will enable the growth of new blood vessels This, in turn, may also produce new brain cells in certain locations through a process called neurogenesis. Through the hippocampus and new brain calles, running is likely to lead to an overall improvement in brain performance by improving memory and give better task-switching ability!

There is so much discussed about the mental health aspects so I wanted to cover the key aspects and end with running has shown to have a positive impact on depression as it limits the brain’s response to physical and emotional stress.

Running builds your self-esteem

Ending this section physical and mental benefits or running it’s important not to underestimate how all these factors will increase your confidence and self-esteem. You’ll be looking and feeling great.

In life, nothing worth it is easy you’ll have to put in the work, but soon reap the benefits. Mentally, the hardest part of any run is getting the first foot out the door so the more you focus on that first step and first this is important to you, the less you’ll procrastinate 🙂

3. Social life

Build on your increased confidence, self-esteem and self-image, your social life will benefit. Surround yourself with like-minded friends and family, take your children on walks and small runs with you to share the experience.

Make New Friends

One of the biggest social benefits of running is improved social life. Along with making new friends and social channels, you’ll develop greater empathy and social skills. It may seem counterproductive at first, trying to talk to somebody during a run but as your fitness builds, you’ll find it easier.

Joining a running group is a great way to start. Search for a running club, all clubs are different ability groups so there is something to cater for everybody (they’re not all ‘elitist’). Running with like-minded people or similar ability is a great motivator, and having a time and a place to meet regularly holds you accountable.

Make Memories

Having running friends or joining a running club will lead to exploring new places and making new friends. You’re also more likely to be taken out your comfort zone to create unforgettable experiences. For many people who run, solo or with others, the health benefits are supplementary to the memories which you’ll create.

4. Focus and Achievement

Combining the health benefits of running with the social benefits, you’ll have improved mental focus and resilience. This will have wide-ranging benefits through your personal and professional lives. If you can focus for longer in work you may well find yourself working to a high level of quality, whilst developing positive relationships.

A study into the benefits of running, had a group of runners run 30 minutes a day, 5 days a week for 3 weeks. Those that took part in the study were found to sleep better, show signs of improved psychological functions and focus better during the day.

Keeps You Accountable & Motivated

Remember the benefits of running with a friend or group? You’ll find it easier to get out for that run (particularly in the morning if you always press snooze!) if you have arranged to run with somebody else. Remember, the hardest is putting one foot out the door, this will keep you more accountable and make running more fun 😎.

You’re less likely to focus on the time you’ve been running, letting the conversation flow and distract you. You’ll also find yourself more motivated for your next run, looking forward to catching up again because you enjoyed it last time out.

Concluding the benefits of running

By making running a regular part of your routine, you benefit much more than just physical benefits. Exercise is the best thing we can do to slow the cognitive decline, associated with normal ageing.

You may find it difficult at first but the effort is worth it if you’re looking to break out of the day to day rut. Remember, if you don’t do anything different, nothing will ever change 🙂.

The post The benefits of running, why you should start running now! appeared first on Run Tall.