How to Get Faster With RockMyRun

  ·  2 min

How to Get Faster With RockMyRun

Do you ever feel stuck in a workout rut?A friend of mine used to tell me my running was like “dog food,” because I ran the same path at the same pace at the same time every day. I always looked forward to the run, but there was never any variation – it was like dog food.Now, there’s a lot to be said for consistency, but I have to admit that my friend (ok, now he’s my husband) had a great point. I would go on and on about how I wanted to run faster, but I wasn’t actually challenging myself ever to do it. I was content to coast.The thing is, speed workouts aren’t for me. This sounds a little lazy, but I don’t find them to be fun, and when it’s not fun, it’s not happening before dawn breaks.Flash forward about 10 years later to a time after our fearless founder, Adam, had created RockMyRun and pretty much banned dog food runs forever.Here’s how I used RockMyRun to life hack a faster running time (and you can too!)I realized that I tend to run at about a 160 cadence when I’m comfortably chugging alongI was about to do a post-work 5K and wanted to speed through it to meet some friends at the finish for a frosty beverageIt was a Hip Hop kind of evening, so I had already Favorited G Mode by DJ Dennis J. That’s when it hit me! Instead of having the music match my cadence as I ran, why not set it higher than my normal cadence and play a game of chase?For a person that’s not into speed workouts, this was a freaking rad way to make it happenAnd by it, I mean a big time PR. I smashed that 5K in 24 minutes flatThose steps againPick a station you love that is close (within 20 bpm of) your natural cadenceMake sure you save it to your Favorites for easy accessBefore you start running, use MANUAL to set the BPM 5-10 points higher than your cadenceDog food be gone!Rock On!


How to Get Faster With RockMyRun

  ·  2 min

How to Get Faster With RockMyRun

Do you ever feel stuck in a workout rut?A friend of mine used to tell me my running was like “dog food,” because I ran the same path at the same pace at the same time every day. I always looked forward to the run, but there was never any variation – it was like dog food.Now, there’s a lot to be said for consistency, but I have to admit that my friend (ok, now he’s my husband) had a great point. I would go on and on about how I wanted to run faster, but I wasn’t actually challenging myself ever to do it. I was content to coast.The thing is, speed workouts aren’t for me. This sounds a little lazy, but I don’t find them to be fun, and when it’s not fun, it’s not happening before dawn breaks.Flash forward about 10 years later to a time after our fearless founder, Adam, had created RockMyRun and pretty much banned dog food runs forever.Here’s how I used RockMyRun to life hack a faster running time (and you can too!)I realized that I tend to run at about a 160 cadence when I’m comfortably chugging alongI was about to do a post-work 5K and wanted to speed through it to meet some friends at the finish for a frosty beverageIt was a Hip Hop kind of evening, so I had already Favorited G Mode by DJ Dennis J. That’s when it hit me! Instead of having the music match my cadence as I ran, why not set it higher than my normal cadence and play a game of chase?For a person that’s not into speed workouts, this was a freaking rad way to make it happenAnd by it, I mean a big time PR. I smashed that 5K in 24 minutes flatThose steps againPick a station you love that is close (within 20 bpm of) your natural cadenceMake sure you save it to your Favorites for easy accessBefore you start running, use MANUAL to set the BPM 5-10 points higher than your cadenceDog food be gone!Rock On!


Benefits of Incline Training

  ·  3 min

Benefits of Incline Training

It’s the dead of winter and you are more than likely getting sick and tired of using the treadmill for your cardio. You’ve tried plenty of different interval workouts, varying your speed and distances.  But still, you’re getting bored.  Well, here’s a good way to freshen things up and still get in a hell of a workout.  Hit that button on the left instead of the one on the right, and start running uphill.Here are just a few of the benefits to incline training.Higher Muscle Activation – This is just a really fancy term that means more muscles are involved.  When compared with standard flat level running, incline increases the activation of almost every lower body muscle group (quadriceps, hamstrings, calves, hip flexors, glutes),  particularly the calves and hip flexors.  Your calves are stretched a bit more because of the angle of your foot while landing, while your hip flexors are used to pull your knees higher in order to combat the incline of the hill.  That’s not to say the other muscles aren’t grinding it out either, because when you crank the incline up, they all have to work harder.Build Leg Strength – This goes hand in hand with the previous section.  Conventional wisdom says that the more you work a muscle, the more active it is, and the stronger it will become.  Since incline training increases muscle activation, it makes sense that it would increase the strength of those muscles.  Adding to this is the fact that the constant fight against gravity is intensified when you run uphill.  Your legs are working much harder at an incline, resulting in more strength gains when compared to flat running.Low Impact – Generally speaking, increased incline provides runners with a lower ground-contact time than flat terrain.  Your legs must move quicker to maintain the same speed, so you spend less time on the ground.  When you spend less time on the ground you place lower amounts of stress on your hips, knees, and feet.  Since we all know that running places a great deal of stress on the lower body, increased incline can be a great way to lower this stress, and thus reduce the risk of injury.Burn More Calories – This is a very simple concept—you’re working harder and putting out more effort.  Any time you do this, your body requires an increased energy production.  Any time we use more energy, we must burn more calories to do so.Great For Beginners – You’re new to the whole cardio and running world.  Maybe you’re not ready for distance running quite yet, but walking just isn’t cutting it.  Well, turn up the incline!!  Walking at an incline is a great way to bridge the gap between flat walking and running.  Incline will not only improve most cardio workouts, but it will also prepare your leg muscles for the rigors of running.So, next time you feel like you’re in a rut on the treadmill, forget about your normal workout and turn up that incline.  Or, better yet, go outside and find a hill and get some sprints in!!!  Your legs may hate it, but you’ll be glad you did it.Post contributed by Brock Jones.  Brock is Co-Owner and Head Trainer with BodyFIT, Inc. in Lexington, KY. He holds a Masters of Science in Exercise Physiology from the University of Kentucky and is an NSCA Certified Strength and Conditioning Specialist.  You can read more of Brock’s posts about fitness and exercise on the BodyFIT Punch Blog.


Benefits of Incline Training

  ·  3 min

Benefits of Incline Training

It’s the dead of winter and you are more than likely getting sick and tired of using the treadmill for your cardio. You’ve tried plenty of different interval workouts, varying your speed and distances.  But still, you’re getting bored.  Well, here’s a good way to freshen things up and still get in a hell of a workout.  Hit that button on the left instead of the one on the right, and start running uphill.Here are just a few of the benefits to incline training.Higher Muscle Activation – This is just a really fancy term that means more muscles are involved.  When compared with standard flat level running, incline increases the activation of almost every lower body muscle group (quadriceps, hamstrings, calves, hip flexors, glutes),  particularly the calves and hip flexors.  Your calves are stretched a bit more because of the angle of your foot while landing, while your hip flexors are used to pull your knees higher in order to combat the incline of the hill.  That’s not to say the other muscles aren’t grinding it out either, because when you crank the incline up, they all have to work harder.Build Leg Strength – This goes hand in hand with the previous section.  Conventional wisdom says that the more you work a muscle, the more active it is, and the stronger it will become.  Since incline training increases muscle activation, it makes sense that it would increase the strength of those muscles.  Adding to this is the fact that the constant fight against gravity is intensified when you run uphill.  Your legs are working much harder at an incline, resulting in more strength gains when compared to flat running.Low Impact – Generally speaking, increased incline provides runners with a lower ground-contact time than flat terrain.  Your legs must move quicker to maintain the same speed, so you spend less time on the ground.  When you spend less time on the ground you place lower amounts of stress on your hips, knees, and feet.  Since we all know that running places a great deal of stress on the lower body, increased incline can be a great way to lower this stress, and thus reduce the risk of injury.Burn More Calories – This is a very simple concept—you’re working harder and putting out more effort.  Any time you do this, your body requires an increased energy production.  Any time we use more energy, we must burn more calories to do so.Great For Beginners – You’re new to the whole cardio and running world.  Maybe you’re not ready for distance running quite yet, but walking just isn’t cutting it.  Well, turn up the incline!!  Walking at an incline is a great way to bridge the gap between flat walking and running.  Incline will not only improve most cardio workouts, but it will also prepare your leg muscles for the rigors of running.So, next time you feel like you’re in a rut on the treadmill, forget about your normal workout and turn up that incline.  Or, better yet, go outside and find a hill and get some sprints in!!!  Your legs may hate it, but you’ll be glad you did it.Post contributed by Brock Jones.  Brock is Co-Owner and Head Trainer with BodyFIT, Inc. in Lexington, KY. He holds a Masters of Science in Exercise Physiology from the University of Kentucky and is an NSCA Certified Strength and Conditioning Specialist.  You can read more of Brock’s posts about fitness and exercise on the BodyFIT Punch Blog.


  ·  1 min

Rockin’ Music, Meet GPS Tracking

We’ve all been there. You lace up your shoes and fire up your favorite tracking app to start your workout. Then, you close your tracking app, open RockMyRun, select your music, and, finally, go.That’s a lot of steps, right? Even for avid step trackers like ourselves, sometimes you need a break.That’s why we’re excited to announce the latest update to our iOS app: GPS tracking.  GPS TrackingOne of the first things you’ll notice when you update to the latest version of RockMyRun is the new Now Playing screen. Now, you can observe stats related to your duration, distance, and pace in real-time. Simply enable “GPS Tracking” in the app, begin moving, and watch those numbers roll in.  Improved Finish ScreenOnce you’ve completed your workout, you will be given a quick recap of your performance. You can name each workout, rate and submit a review of the station you just listened to, and view your workout-specific time, distance, pace, heart rate, steps, and calories burned.  Workout HistoryYou asked and we delivered. No more wondering what you listened to during that amazing 4-miler last week. From today on, you will be able to access a continuous record of each workout on your new History screen.Get the music you love and the data you need, all in one place. All you need to do is update your iPhone app now to get the latest version of RockMyRun. And most importantly, drop us a line at support@rockmyrun.com to let us know how you feel about these updates!Curious about what we have in store for Apple Watch? Check it out here.


  ·  1 min

Rockin’ Music, Meet GPS Tracking

We’ve all been there. You lace up your shoes and fire up your favorite tracking app to start your workout. Then, you close your tracking app, open RockMyRun, select your music, and, finally, go.That’s a lot of steps, right? Even for avid step trackers like ourselves, sometimes you need a break.That’s why we’re excited to announce the latest update to our iOS app: GPS tracking.  GPS TrackingOne of the first things you’ll notice when you update to the latest version of RockMyRun is the new Now Playing screen. Now, you can observe stats related to your duration, distance, and pace in real-time. Simply enable “GPS Tracking” in the app, begin moving, and watch those numbers roll in.  Improved Finish ScreenOnce you’ve completed your workout, you will be given a quick recap of your performance. You can name each workout, rate and submit a review of the station you just listened to, and view your workout-specific time, distance, pace, heart rate, steps, and calories burned.  Workout HistoryYou asked and we delivered. No more wondering what you listened to during that amazing 4-miler last week. From today on, you will be able to access a continuous record of each workout on your new History screen.Get the music you love and the data you need, all in one place. All you need to do is update your iPhone app now to get the latest version of RockMyRun. And most importantly, drop us a line at support@rockmyrun.com to let us know how you feel about these updates!Curious about what we have in store for Apple Watch? Check it out here.


Return to Running: Easier Than You Think

  ·  3 min

Return to Running: Easier Than You Think

Odds are that at some point in your life, you’re going to have to take time away from running. It happens to everybody. Maybe it’s the end of a long race season and you’re simply burned out. Or maybe you’ve just married and had children. Or sometimes, holidays just get in the way. Regardless of the reason, you’re not alone. But, fear not, because getting back into that routine or following that training plan again may not be as difficult as it seems.LEARNING HOW TO RUNJust like a student in medical school is learning about the human body and how it functions, every person out on the road is teaching his or her own body how to run. Within the Central Nervous System, your brain and muscles communicate through electrical signals going back and forth. This feedback loop trains the muscles, both skeletal and respiratory, to adapt to the demands of running. Think of it like this: With every workout you do, you’re banking up memory on how to run. Just as with every time you studied in college, you improved your knowledge of a particular subject, you’re improving your body’s ability to run.Going even further than “training the CNS” is the fact that your body changes physiologically in response to running. The more you run and strengthen the muscles, the more nuclei they develop. The importance of this is that nuclei contain the DNA necessary and directly responsible for muscular growth. Now, here’s the real kicker…. Research shows that even if you quit running or exercising, these bad boys stick around. So, if you’re trying to get back into it after taking a long hiatus, you really are already one step ahead.THE BODY DOESN’T FORGETI have a lot of clients who ask me questions about the human body – how it adapts to certain exercise, the best exercise for this, the best food for that, etc. I’ve been out of school for over five years now, but I still remember the answers to these questions. My point is that, just like the brain remembers TONS of information, your body will remember how to run, and how to do it well. When starting back up again most runners will notice that, when compared to beginning for the first time, they are MUCH better. The active muscles have been trained before are able to perform well. The heart and cardiac muscles have been trained and do not become as stressed as before. Because of this, it’s fair to say that you can get in shape easier the second time around than the first time.Think about this… How many times have you seen an athlete of some sort pick a sport back up after a long break? Many times it’s almost as if they never left. Now, sure, sometimes it’s because they’re just that good, but many times it’s because their bodies have been through the rigors before and know how to adapt. You are the exact same! You may never be able to run a 6:00 mile, but you can pick right back up where you left off. Just like you know what it takes, your nervous system and skeletal muscles know what it takes too, and they’re ready for the challenge.All you gotta do now is get your butt up from the couch and get going!!Post contributed by Brock Jones.  Brock is Co-Owner and Head Trainer with BodyFIT, Inc. in Lexington, KY. He holds a Masters of Science in Exercise Physiology from the University of Kentucky and is an NSCA Certified Strength and Conditioning Specialist.  You can read more of Brock’s posts about fitness and exercise on the BodyFIT Punch Blog.


Return to Running: Easier Than You Think

  ·  3 min

Return to Running: Easier Than You Think

Odds are that at some point in your life, you’re going to have to take time away from running. It happens to everybody. Maybe it’s the end of a long race season and you’re simply burned out. Or maybe you’ve just married and had children. Or sometimes, holidays just get in the way. Regardless of the reason, you’re not alone. But, fear not, because getting back into that routine or following that training plan again may not be as difficult as it seems.LEARNING HOW TO RUNJust like a student in medical school is learning about the human body and how it functions, every person out on the road is teaching his or her own body how to run. Within the Central Nervous System, your brain and muscles communicate through electrical signals going back and forth. This feedback loop trains the muscles, both skeletal and respiratory, to adapt to the demands of running. Think of it like this: With every workout you do, you’re banking up memory on how to run. Just as with every time you studied in college, you improved your knowledge of a particular subject, you’re improving your body’s ability to run.Going even further than “training the CNS” is the fact that your body changes physiologically in response to running. The more you run and strengthen the muscles, the more nuclei they develop. The importance of this is that nuclei contain the DNA necessary and directly responsible for muscular growth. Now, here’s the real kicker…. Research shows that even if you quit running or exercising, these bad boys stick around. So, if you’re trying to get back into it after taking a long hiatus, you really are already one step ahead.THE BODY DOESN’T FORGETI have a lot of clients who ask me questions about the human body – how it adapts to certain exercise, the best exercise for this, the best food for that, etc. I’ve been out of school for over five years now, but I still remember the answers to these questions. My point is that, just like the brain remembers TONS of information, your body will remember how to run, and how to do it well. When starting back up again most runners will notice that, when compared to beginning for the first time, they are MUCH better. The active muscles have been trained before are able to perform well. The heart and cardiac muscles have been trained and do not become as stressed as before. Because of this, it’s fair to say that you can get in shape easier the second time around than the first time.Think about this… How many times have you seen an athlete of some sort pick a sport back up after a long break? Many times it’s almost as if they never left. Now, sure, sometimes it’s because they’re just that good, but many times it’s because their bodies have been through the rigors before and know how to adapt. You are the exact same! You may never be able to run a 6:00 mile, but you can pick right back up where you left off. Just like you know what it takes, your nervous system and skeletal muscles know what it takes too, and they’re ready for the challenge.All you gotta do now is get your butt up from the couch and get going!!Post contributed by Brock Jones.  Brock is Co-Owner and Head Trainer with BodyFIT, Inc. in Lexington, KY. He holds a Masters of Science in Exercise Physiology from the University of Kentucky and is an NSCA Certified Strength and Conditioning Specialist.  You can read more of Brock’s posts about fitness and exercise on the BodyFIT Punch Blog.


How to Get Faster With RockMyRun

  ·  2 min

How to Get Faster With RockMyRun

Do you ever feel stuck in a workout rut?A friend of mine used to tell me my running was like “dog food,” because I ran the same path at the same pace at the same time every day. I always looked forward to the run, but there was never any variation – it was like dog food.Now, there’s a lot to be said for consistency, but I have to admit that my friend (ok, now he’s my husband) had a great point. I would go on and on about how I wanted to run faster, but I wasn’t actually challenging myself ever to do it. I was content to coast.The thing is, speed workouts aren’t for me. This sounds a little lazy, but I don’t find them to be fun, and when it’s not fun, it’s not happening before dawn breaks.Flash forward about 10 years later to a time after our fearless founder, Adam, had created RockMyRun and pretty much banned dog food runs forever.Here’s how I used RockMyRun to life hack a faster running time (and you can too!)I realized that I tend to run at about a 160 cadence when I’m comfortably chugging alongI was about to do a post-work 5K and wanted to speed through it to meet some friends at the finish for a frosty beverageIt was a Hip Hop kind of evening, so I had already Favorited G Mode by DJ Dennis J. That’s when it hit me! Instead of having the music match my cadence as I ran, why not set it higher than my normal cadence and play a game of chase?For a person that’s not into speed workouts, this was a freaking rad way to make it happenAnd by it, I mean a big time PR. I smashed that 5K in 24 minutes flatThose steps againPick a station you love that is close (within 20 bpm of) your natural cadenceMake sure you save it to your Favorites for easy accessBefore you start running, use MANUAL to set the BPM 5-10 points higher than your cadenceDog food be gone!Rock On!


How to Get Faster With RockMyRun

  ·  2 min

How to Get Faster With RockMyRun

Do you ever feel stuck in a workout rut?A friend of mine used to tell me my running was like “dog food,” because I ran the same path at the same pace at the same time every day. I always looked forward to the run, but there was never any variation – it was like dog food.Now, there’s a lot to be said for consistency, but I have to admit that my friend (ok, now he’s my husband) had a great point. I would go on and on about how I wanted to run faster, but I wasn’t actually challenging myself ever to do it. I was content to coast.The thing is, speed workouts aren’t for me. This sounds a little lazy, but I don’t find them to be fun, and when it’s not fun, it’s not happening before dawn breaks.Flash forward about 10 years later to a time after our fearless founder, Adam, had created RockMyRun and pretty much banned dog food runs forever.Here’s how I used RockMyRun to life hack a faster running time (and you can too!)I realized that I tend to run at about a 160 cadence when I’m comfortably chugging alongI was about to do a post-work 5K and wanted to speed through it to meet some friends at the finish for a frosty beverageIt was a Hip Hop kind of evening, so I had already Favorited G Mode by DJ Dennis J. That’s when it hit me! Instead of having the music match my cadence as I ran, why not set it higher than my normal cadence and play a game of chase?For a person that’s not into speed workouts, this was a freaking rad way to make it happenAnd by it, I mean a big time PR. I smashed that 5K in 24 minutes flatThose steps againPick a station you love that is close (within 20 bpm of) your natural cadenceMake sure you save it to your Favorites for easy accessBefore you start running, use MANUAL to set the BPM 5-10 points higher than your cadenceDog food be gone!Rock On!


Benefits of Incline Training

  ·  3 min

Benefits of Incline Training

It’s the dead of winter and you are more than likely getting sick and tired of using the treadmill for your cardio. You’ve tried plenty of different interval workouts, varying your speed and distances.  But still, you’re getting bored.  Well, here’s a good way to freshen things up and still get in a hell of a workout.  Hit that button on the left instead of the one on the right, and start running uphill.Here are just a few of the benefits to incline training.Higher Muscle Activation – This is just a really fancy term that means more muscles are involved.  When compared with standard flat level running, incline increases the activation of almost every lower body muscle group (quadriceps, hamstrings, calves, hip flexors, glutes),  particularly the calves and hip flexors.  Your calves are stretched a bit more because of the angle of your foot while landing, while your hip flexors are used to pull your knees higher in order to combat the incline of the hill.  That’s not to say the other muscles aren’t grinding it out either, because when you crank the incline up, they all have to work harder.Build Leg Strength – This goes hand in hand with the previous section.  Conventional wisdom says that the more you work a muscle, the more active it is, and the stronger it will become.  Since incline training increases muscle activation, it makes sense that it would increase the strength of those muscles.  Adding to this is the fact that the constant fight against gravity is intensified when you run uphill.  Your legs are working much harder at an incline, resulting in more strength gains when compared to flat running.Low Impact – Generally speaking, increased incline provides runners with a lower ground-contact time than flat terrain.  Your legs must move quicker to maintain the same speed, so you spend less time on the ground.  When you spend less time on the ground you place lower amounts of stress on your hips, knees, and feet.  Since we all know that running places a great deal of stress on the lower body, increased incline can be a great way to lower this stress, and thus reduce the risk of injury.Burn More Calories – This is a very simple concept—you’re working harder and putting out more effort.  Any time you do this, your body requires an increased energy production.  Any time we use more energy, we must burn more calories to do so.Great For Beginners – You’re new to the whole cardio and running world.  Maybe you’re not ready for distance running quite yet, but walking just isn’t cutting it.  Well, turn up the incline!!  Walking at an incline is a great way to bridge the gap between flat walking and running.  Incline will not only improve most cardio workouts, but it will also prepare your leg muscles for the rigors of running.So, next time you feel like you’re in a rut on the treadmill, forget about your normal workout and turn up that incline.  Or, better yet, go outside and find a hill and get some sprints in!!!  Your legs may hate it, but you’ll be glad you did it.Post contributed by Brock Jones.  Brock is Co-Owner and Head Trainer with BodyFIT, Inc. in Lexington, KY. He holds a Masters of Science in Exercise Physiology from the University of Kentucky and is an NSCA Certified Strength and Conditioning Specialist.  You can read more of Brock’s posts about fitness and exercise on the BodyFIT Punch Blog.


Benefits of Incline Training

  ·  3 min

Benefits of Incline Training

It’s the dead of winter and you are more than likely getting sick and tired of using the treadmill for your cardio. You’ve tried plenty of different interval workouts, varying your speed and distances.  But still, you’re getting bored.  Well, here’s a good way to freshen things up and still get in a hell of a workout.  Hit that button on the left instead of the one on the right, and start running uphill.Here are just a few of the benefits to incline training.Higher Muscle Activation – This is just a really fancy term that means more muscles are involved.  When compared with standard flat level running, incline increases the activation of almost every lower body muscle group (quadriceps, hamstrings, calves, hip flexors, glutes),  particularly the calves and hip flexors.  Your calves are stretched a bit more because of the angle of your foot while landing, while your hip flexors are used to pull your knees higher in order to combat the incline of the hill.  That’s not to say the other muscles aren’t grinding it out either, because when you crank the incline up, they all have to work harder.Build Leg Strength – This goes hand in hand with the previous section.  Conventional wisdom says that the more you work a muscle, the more active it is, and the stronger it will become.  Since incline training increases muscle activation, it makes sense that it would increase the strength of those muscles.  Adding to this is the fact that the constant fight against gravity is intensified when you run uphill.  Your legs are working much harder at an incline, resulting in more strength gains when compared to flat running.Low Impact – Generally speaking, increased incline provides runners with a lower ground-contact time than flat terrain.  Your legs must move quicker to maintain the same speed, so you spend less time on the ground.  When you spend less time on the ground you place lower amounts of stress on your hips, knees, and feet.  Since we all know that running places a great deal of stress on the lower body, increased incline can be a great way to lower this stress, and thus reduce the risk of injury.Burn More Calories – This is a very simple concept—you’re working harder and putting out more effort.  Any time you do this, your body requires an increased energy production.  Any time we use more energy, we must burn more calories to do so.Great For Beginners – You’re new to the whole cardio and running world.  Maybe you’re not ready for distance running quite yet, but walking just isn’t cutting it.  Well, turn up the incline!!  Walking at an incline is a great way to bridge the gap between flat walking and running.  Incline will not only improve most cardio workouts, but it will also prepare your leg muscles for the rigors of running.So, next time you feel like you’re in a rut on the treadmill, forget about your normal workout and turn up that incline.  Or, better yet, go outside and find a hill and get some sprints in!!!  Your legs may hate it, but you’ll be glad you did it.Post contributed by Brock Jones.  Brock is Co-Owner and Head Trainer with BodyFIT, Inc. in Lexington, KY. He holds a Masters of Science in Exercise Physiology from the University of Kentucky and is an NSCA Certified Strength and Conditioning Specialist.  You can read more of Brock’s posts about fitness and exercise on the BodyFIT Punch Blog.


  ·  1 min

Rockin’ Music, Meet GPS Tracking

We’ve all been there. You lace up your shoes and fire up your favorite tracking app to start your workout. Then, you close your tracking app, open RockMyRun, select your music, and, finally, go.That’s a lot of steps, right? Even for avid step trackers like ourselves, sometimes you need a break.That’s why we’re excited to announce the latest update to our iOS app: GPS tracking.  GPS TrackingOne of the first things you’ll notice when you update to the latest version of RockMyRun is the new Now Playing screen. Now, you can observe stats related to your duration, distance, and pace in real-time. Simply enable “GPS Tracking” in the app, begin moving, and watch those numbers roll in.  Improved Finish ScreenOnce you’ve completed your workout, you will be given a quick recap of your performance. You can name each workout, rate and submit a review of the station you just listened to, and view your workout-specific time, distance, pace, heart rate, steps, and calories burned.  Workout HistoryYou asked and we delivered. No more wondering what you listened to during that amazing 4-miler last week. From today on, you will be able to access a continuous record of each workout on your new History screen.Get the music you love and the data you need, all in one place. All you need to do is update your iPhone app now to get the latest version of RockMyRun. And most importantly, drop us a line at support@rockmyrun.com to let us know how you feel about these updates!Curious about what we have in store for Apple Watch? Check it out here.


  ·  1 min

Rockin’ Music, Meet GPS Tracking

We’ve all been there. You lace up your shoes and fire up your favorite tracking app to start your workout. Then, you close your tracking app, open RockMyRun, select your music, and, finally, go.That’s a lot of steps, right? Even for avid step trackers like ourselves, sometimes you need a break.That’s why we’re excited to announce the latest update to our iOS app: GPS tracking.  GPS TrackingOne of the first things you’ll notice when you update to the latest version of RockMyRun is the new Now Playing screen. Now, you can observe stats related to your duration, distance, and pace in real-time. Simply enable “GPS Tracking” in the app, begin moving, and watch those numbers roll in.  Improved Finish ScreenOnce you’ve completed your workout, you will be given a quick recap of your performance. You can name each workout, rate and submit a review of the station you just listened to, and view your workout-specific time, distance, pace, heart rate, steps, and calories burned.  Workout HistoryYou asked and we delivered. No more wondering what you listened to during that amazing 4-miler last week. From today on, you will be able to access a continuous record of each workout on your new History screen.Get the music you love and the data you need, all in one place. All you need to do is update your iPhone app now to get the latest version of RockMyRun. And most importantly, drop us a line at support@rockmyrun.com to let us know how you feel about these updates!Curious about what we have in store for Apple Watch? Check it out here.


Return to Running: Easier Than You Think

  ·  3 min

Return to Running: Easier Than You Think

Odds are that at some point in your life, you’re going to have to take time away from running. It happens to everybody. Maybe it’s the end of a long race season and you’re simply burned out. Or maybe you’ve just married and had children. Or sometimes, holidays just get in the way. Regardless of the reason, you’re not alone. But, fear not, because getting back into that routine or following that training plan again may not be as difficult as it seems.LEARNING HOW TO RUNJust like a student in medical school is learning about the human body and how it functions, every person out on the road is teaching his or her own body how to run. Within the Central Nervous System, your brain and muscles communicate through electrical signals going back and forth. This feedback loop trains the muscles, both skeletal and respiratory, to adapt to the demands of running. Think of it like this: With every workout you do, you’re banking up memory on how to run. Just as with every time you studied in college, you improved your knowledge of a particular subject, you’re improving your body’s ability to run.Going even further than “training the CNS” is the fact that your body changes physiologically in response to running. The more you run and strengthen the muscles, the more nuclei they develop. The importance of this is that nuclei contain the DNA necessary and directly responsible for muscular growth. Now, here’s the real kicker…. Research shows that even if you quit running or exercising, these bad boys stick around. So, if you’re trying to get back into it after taking a long hiatus, you really are already one step ahead.THE BODY DOESN’T FORGETI have a lot of clients who ask me questions about the human body – how it adapts to certain exercise, the best exercise for this, the best food for that, etc. I’ve been out of school for over five years now, but I still remember the answers to these questions. My point is that, just like the brain remembers TONS of information, your body will remember how to run, and how to do it well. When starting back up again most runners will notice that, when compared to beginning for the first time, they are MUCH better. The active muscles have been trained before are able to perform well. The heart and cardiac muscles have been trained and do not become as stressed as before. Because of this, it’s fair to say that you can get in shape easier the second time around than the first time.Think about this… How many times have you seen an athlete of some sort pick a sport back up after a long break? Many times it’s almost as if they never left. Now, sure, sometimes it’s because they’re just that good, but many times it’s because their bodies have been through the rigors before and know how to adapt. You are the exact same! You may never be able to run a 6:00 mile, but you can pick right back up where you left off. Just like you know what it takes, your nervous system and skeletal muscles know what it takes too, and they’re ready for the challenge.All you gotta do now is get your butt up from the couch and get going!!Post contributed by Brock Jones.  Brock is Co-Owner and Head Trainer with BodyFIT, Inc. in Lexington, KY. He holds a Masters of Science in Exercise Physiology from the University of Kentucky and is an NSCA Certified Strength and Conditioning Specialist.  You can read more of Brock’s posts about fitness and exercise on the BodyFIT Punch Blog.


Return to Running: Easier Than You Think

  ·  3 min

Return to Running: Easier Than You Think

Odds are that at some point in your life, you’re going to have to take time away from running. It happens to everybody. Maybe it’s the end of a long race season and you’re simply burned out. Or maybe you’ve just married and had children. Or sometimes, holidays just get in the way. Regardless of the reason, you’re not alone. But, fear not, because getting back into that routine or following that training plan again may not be as difficult as it seems.LEARNING HOW TO RUNJust like a student in medical school is learning about the human body and how it functions, every person out on the road is teaching his or her own body how to run. Within the Central Nervous System, your brain and muscles communicate through electrical signals going back and forth. This feedback loop trains the muscles, both skeletal and respiratory, to adapt to the demands of running. Think of it like this: With every workout you do, you’re banking up memory on how to run. Just as with every time you studied in college, you improved your knowledge of a particular subject, you’re improving your body’s ability to run.Going even further than “training the CNS” is the fact that your body changes physiologically in response to running. The more you run and strengthen the muscles, the more nuclei they develop. The importance of this is that nuclei contain the DNA necessary and directly responsible for muscular growth. Now, here’s the real kicker…. Research shows that even if you quit running or exercising, these bad boys stick around. So, if you’re trying to get back into it after taking a long hiatus, you really are already one step ahead.THE BODY DOESN’T FORGETI have a lot of clients who ask me questions about the human body – how it adapts to certain exercise, the best exercise for this, the best food for that, etc. I’ve been out of school for over five years now, but I still remember the answers to these questions. My point is that, just like the brain remembers TONS of information, your body will remember how to run, and how to do it well. When starting back up again most runners will notice that, when compared to beginning for the first time, they are MUCH better. The active muscles have been trained before are able to perform well. The heart and cardiac muscles have been trained and do not become as stressed as before. Because of this, it’s fair to say that you can get in shape easier the second time around than the first time.Think about this… How many times have you seen an athlete of some sort pick a sport back up after a long break? Many times it’s almost as if they never left. Now, sure, sometimes it’s because they’re just that good, but many times it’s because their bodies have been through the rigors before and know how to adapt. You are the exact same! You may never be able to run a 6:00 mile, but you can pick right back up where you left off. Just like you know what it takes, your nervous system and skeletal muscles know what it takes too, and they’re ready for the challenge.All you gotta do now is get your butt up from the couch and get going!!Post contributed by Brock Jones.  Brock is Co-Owner and Head Trainer with BodyFIT, Inc. in Lexington, KY. He holds a Masters of Science in Exercise Physiology from the University of Kentucky and is an NSCA Certified Strength and Conditioning Specialist.  You can read more of Brock’s posts about fitness and exercise on the BodyFIT Punch Blog.


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How to Get Faster With RockMyRun

  ·  2 min

How to Get Faster With RockMyRun

Do you ever feel stuck in a workout rut?A friend of mine used to tell me my running was like “dog food,” because I ran the same path at the same pace at the same time every day. I always looked forward to the run, but there was never any variation – it was like dog food.Now, there’s a lot to be said for consistency, but I have to admit that my friend (ok, now he’s my husband) had a great point. I would go on and on about how I wanted to run faster, but I wasn’t actually challenging myself ever to do it. I was content to coast.The thing is, speed workouts aren’t for me. This sounds a little lazy, but I don’t find them to be fun, and when it’s not fun, it’s not happening before dawn breaks.Flash forward about 10 years later to a time after our fearless founder, Adam, had created RockMyRun and pretty much banned dog food runs forever.Here’s how I used RockMyRun to life hack a faster running time (and you can too!)I realized that I tend to run at about a 160 cadence when I’m comfortably chugging alongI was about to do a post-work 5K and wanted to speed through it to meet some friends at the finish for a frosty beverageIt was a Hip Hop kind of evening, so I had already Favorited G Mode by DJ Dennis J. That’s when it hit me! Instead of having the music match my cadence as I ran, why not set it higher than my normal cadence and play a game of chase?For a person that’s not into speed workouts, this was a freaking rad way to make it happenAnd by it, I mean a big time PR. I smashed that 5K in 24 minutes flatThose steps againPick a station you love that is close (within 20 bpm of) your natural cadenceMake sure you save it to your Favorites for easy accessBefore you start running, use MANUAL to set the BPM 5-10 points higher than your cadenceDog food be gone!Rock On!


How to Get Faster With RockMyRun

  ·  2 min

How to Get Faster With RockMyRun

Do you ever feel stuck in a workout rut?A friend of mine used to tell me my running was like “dog food,” because I ran the same path at the same pace at the same time every day. I always looked forward to the run, but there was never any variation – it was like dog food.Now, there’s a lot to be said for consistency, but I have to admit that my friend (ok, now he’s my husband) had a great point. I would go on and on about how I wanted to run faster, but I wasn’t actually challenging myself ever to do it. I was content to coast.The thing is, speed workouts aren’t for me. This sounds a little lazy, but I don’t find them to be fun, and when it’s not fun, it’s not happening before dawn breaks.Flash forward about 10 years later to a time after our fearless founder, Adam, had created RockMyRun and pretty much banned dog food runs forever.Here’s how I used RockMyRun to life hack a faster running time (and you can too!)I realized that I tend to run at about a 160 cadence when I’m comfortably chugging alongI was about to do a post-work 5K and wanted to speed through it to meet some friends at the finish for a frosty beverageIt was a Hip Hop kind of evening, so I had already Favorited G Mode by DJ Dennis J. That’s when it hit me! Instead of having the music match my cadence as I ran, why not set it higher than my normal cadence and play a game of chase?For a person that’s not into speed workouts, this was a freaking rad way to make it happenAnd by it, I mean a big time PR. I smashed that 5K in 24 minutes flatThose steps againPick a station you love that is close (within 20 bpm of) your natural cadenceMake sure you save it to your Favorites for easy accessBefore you start running, use MANUAL to set the BPM 5-10 points higher than your cadenceDog food be gone!Rock On!


Benefits of Incline Training

  ·  3 min

Benefits of Incline Training

It’s the dead of winter and you are more than likely getting sick and tired of using the treadmill for your cardio. You’ve tried plenty of different interval workouts, varying your speed and distances.  But still, you’re getting bored.  Well, here’s a good way to freshen things up and still get in a hell of a workout.  Hit that button on the left instead of the one on the right, and start running uphill.Here are just a few of the benefits to incline training.Higher Muscle Activation – This is just a really fancy term that means more muscles are involved.  When compared with standard flat level running, incline increases the activation of almost every lower body muscle group (quadriceps, hamstrings, calves, hip flexors, glutes),  particularly the calves and hip flexors.  Your calves are stretched a bit more because of the angle of your foot while landing, while your hip flexors are used to pull your knees higher in order to combat the incline of the hill.  That’s not to say the other muscles aren’t grinding it out either, because when you crank the incline up, they all have to work harder.Build Leg Strength – This goes hand in hand with the previous section.  Conventional wisdom says that the more you work a muscle, the more active it is, and the stronger it will become.  Since incline training increases muscle activation, it makes sense that it would increase the strength of those muscles.  Adding to this is the fact that the constant fight against gravity is intensified when you run uphill.  Your legs are working much harder at an incline, resulting in more strength gains when compared to flat running.Low Impact – Generally speaking, increased incline provides runners with a lower ground-contact time than flat terrain.  Your legs must move quicker to maintain the same speed, so you spend less time on the ground.  When you spend less time on the ground you place lower amounts of stress on your hips, knees, and feet.  Since we all know that running places a great deal of stress on the lower body, increased incline can be a great way to lower this stress, and thus reduce the risk of injury.Burn More Calories – This is a very simple concept—you’re working harder and putting out more effort.  Any time you do this, your body requires an increased energy production.  Any time we use more energy, we must burn more calories to do so.Great For Beginners – You’re new to the whole cardio and running world.  Maybe you’re not ready for distance running quite yet, but walking just isn’t cutting it.  Well, turn up the incline!!  Walking at an incline is a great way to bridge the gap between flat walking and running.  Incline will not only improve most cardio workouts, but it will also prepare your leg muscles for the rigors of running.So, next time you feel like you’re in a rut on the treadmill, forget about your normal workout and turn up that incline.  Or, better yet, go outside and find a hill and get some sprints in!!!  Your legs may hate it, but you’ll be glad you did it.Post contributed by Brock Jones.  Brock is Co-Owner and Head Trainer with BodyFIT, Inc. in Lexington, KY. He holds a Masters of Science in Exercise Physiology from the University of Kentucky and is an NSCA Certified Strength and Conditioning Specialist.  You can read more of Brock’s posts about fitness and exercise on the BodyFIT Punch Blog.


Benefits of Incline Training

  ·  3 min

Benefits of Incline Training

It’s the dead of winter and you are more than likely getting sick and tired of using the treadmill for your cardio. You’ve tried plenty of different interval workouts, varying your speed and distances.  But still, you’re getting bored.  Well, here’s a good way to freshen things up and still get in a hell of a workout.  Hit that button on the left instead of the one on the right, and start running uphill.Here are just a few of the benefits to incline training.Higher Muscle Activation – This is just a really fancy term that means more muscles are involved.  When compared with standard flat level running, incline increases the activation of almost every lower body muscle group (quadriceps, hamstrings, calves, hip flexors, glutes),  particularly the calves and hip flexors.  Your calves are stretched a bit more because of the angle of your foot while landing, while your hip flexors are used to pull your knees higher in order to combat the incline of the hill.  That’s not to say the other muscles aren’t grinding it out either, because when you crank the incline up, they all have to work harder.Build Leg Strength – This goes hand in hand with the previous section.  Conventional wisdom says that the more you work a muscle, the more active it is, and the stronger it will become.  Since incline training increases muscle activation, it makes sense that it would increase the strength of those muscles.  Adding to this is the fact that the constant fight against gravity is intensified when you run uphill.  Your legs are working much harder at an incline, resulting in more strength gains when compared to flat running.Low Impact – Generally speaking, increased incline provides runners with a lower ground-contact time than flat terrain.  Your legs must move quicker to maintain the same speed, so you spend less time on the ground.  When you spend less time on the ground you place lower amounts of stress on your hips, knees, and feet.  Since we all know that running places a great deal of stress on the lower body, increased incline can be a great way to lower this stress, and thus reduce the risk of injury.Burn More Calories – This is a very simple concept—you’re working harder and putting out more effort.  Any time you do this, your body requires an increased energy production.  Any time we use more energy, we must burn more calories to do so.Great For Beginners – You’re new to the whole cardio and running world.  Maybe you’re not ready for distance running quite yet, but walking just isn’t cutting it.  Well, turn up the incline!!  Walking at an incline is a great way to bridge the gap between flat walking and running.  Incline will not only improve most cardio workouts, but it will also prepare your leg muscles for the rigors of running.So, next time you feel like you’re in a rut on the treadmill, forget about your normal workout and turn up that incline.  Or, better yet, go outside and find a hill and get some sprints in!!!  Your legs may hate it, but you’ll be glad you did it.Post contributed by Brock Jones.  Brock is Co-Owner and Head Trainer with BodyFIT, Inc. in Lexington, KY. He holds a Masters of Science in Exercise Physiology from the University of Kentucky and is an NSCA Certified Strength and Conditioning Specialist.  You can read more of Brock’s posts about fitness and exercise on the BodyFIT Punch Blog.


  ·  1 min

Rockin’ Music, Meet GPS Tracking

We’ve all been there. You lace up your shoes and fire up your favorite tracking app to start your workout. Then, you close your tracking app, open RockMyRun, select your music, and, finally, go.That’s a lot of steps, right? Even for avid step trackers like ourselves, sometimes you need a break.That’s why we’re excited to announce the latest update to our iOS app: GPS tracking.  GPS TrackingOne of the first things you’ll notice when you update to the latest version of RockMyRun is the new Now Playing screen. Now, you can observe stats related to your duration, distance, and pace in real-time. Simply enable “GPS Tracking” in the app, begin moving, and watch those numbers roll in.  Improved Finish ScreenOnce you’ve completed your workout, you will be given a quick recap of your performance. You can name each workout, rate and submit a review of the station you just listened to, and view your workout-specific time, distance, pace, heart rate, steps, and calories burned.  Workout HistoryYou asked and we delivered. No more wondering what you listened to during that amazing 4-miler last week. From today on, you will be able to access a continuous record of each workout on your new History screen.Get the music you love and the data you need, all in one place. All you need to do is update your iPhone app now to get the latest version of RockMyRun. And most importantly, drop us a line at support@rockmyrun.com to let us know how you feel about these updates!Curious about what we have in store for Apple Watch? Check it out here.


  ·  1 min

Rockin’ Music, Meet GPS Tracking

We’ve all been there. You lace up your shoes and fire up your favorite tracking app to start your workout. Then, you close your tracking app, open RockMyRun, select your music, and, finally, go.That’s a lot of steps, right? Even for avid step trackers like ourselves, sometimes you need a break.That’s why we’re excited to announce the latest update to our iOS app: GPS tracking.  GPS TrackingOne of the first things you’ll notice when you update to the latest version of RockMyRun is the new Now Playing screen. Now, you can observe stats related to your duration, distance, and pace in real-time. Simply enable “GPS Tracking” in the app, begin moving, and watch those numbers roll in.  Improved Finish ScreenOnce you’ve completed your workout, you will be given a quick recap of your performance. You can name each workout, rate and submit a review of the station you just listened to, and view your workout-specific time, distance, pace, heart rate, steps, and calories burned.  Workout HistoryYou asked and we delivered. No more wondering what you listened to during that amazing 4-miler last week. From today on, you will be able to access a continuous record of each workout on your new History screen.Get the music you love and the data you need, all in one place. All you need to do is update your iPhone app now to get the latest version of RockMyRun. And most importantly, drop us a line at support@rockmyrun.com to let us know how you feel about these updates!Curious about what we have in store for Apple Watch? Check it out here.


Return to Running: Easier Than You Think

  ·  3 min

Return to Running: Easier Than You Think

Odds are that at some point in your life, you’re going to have to take time away from running. It happens to everybody. Maybe it’s the end of a long race season and you’re simply burned out. Or maybe you’ve just married and had children. Or sometimes, holidays just get in the way. Regardless of the reason, you’re not alone. But, fear not, because getting back into that routine or following that training plan again may not be as difficult as it seems.LEARNING HOW TO RUNJust like a student in medical school is learning about the human body and how it functions, every person out on the road is teaching his or her own body how to run. Within the Central Nervous System, your brain and muscles communicate through electrical signals going back and forth. This feedback loop trains the muscles, both skeletal and respiratory, to adapt to the demands of running. Think of it like this: With every workout you do, you’re banking up memory on how to run. Just as with every time you studied in college, you improved your knowledge of a particular subject, you’re improving your body’s ability to run.Going even further than “training the CNS” is the fact that your body changes physiologically in response to running. The more you run and strengthen the muscles, the more nuclei they develop. The importance of this is that nuclei contain the DNA necessary and directly responsible for muscular growth. Now, here’s the real kicker…. Research shows that even if you quit running or exercising, these bad boys stick around. So, if you’re trying to get back into it after taking a long hiatus, you really are already one step ahead.THE BODY DOESN’T FORGETI have a lot of clients who ask me questions about the human body – how it adapts to certain exercise, the best exercise for this, the best food for that, etc. I’ve been out of school for over five years now, but I still remember the answers to these questions. My point is that, just like the brain remembers TONS of information, your body will remember how to run, and how to do it well. When starting back up again most runners will notice that, when compared to beginning for the first time, they are MUCH better. The active muscles have been trained before are able to perform well. The heart and cardiac muscles have been trained and do not become as stressed as before. Because of this, it’s fair to say that you can get in shape easier the second time around than the first time.Think about this… How many times have you seen an athlete of some sort pick a sport back up after a long break? Many times it’s almost as if they never left. Now, sure, sometimes it’s because they’re just that good, but many times it’s because their bodies have been through the rigors before and know how to adapt. You are the exact same! You may never be able to run a 6:00 mile, but you can pick right back up where you left off. Just like you know what it takes, your nervous system and skeletal muscles know what it takes too, and they’re ready for the challenge.All you gotta do now is get your butt up from the couch and get going!!Post contributed by Brock Jones.  Brock is Co-Owner and Head Trainer with BodyFIT, Inc. in Lexington, KY. He holds a Masters of Science in Exercise Physiology from the University of Kentucky and is an NSCA Certified Strength and Conditioning Specialist.  You can read more of Brock’s posts about fitness and exercise on the BodyFIT Punch Blog.


Return to Running: Easier Than You Think

  ·  3 min

Return to Running: Easier Than You Think

Odds are that at some point in your life, you’re going to have to take time away from running. It happens to everybody. Maybe it’s the end of a long race season and you’re simply burned out. Or maybe you’ve just married and had children. Or sometimes, holidays just get in the way. Regardless of the reason, you’re not alone. But, fear not, because getting back into that routine or following that training plan again may not be as difficult as it seems.LEARNING HOW TO RUNJust like a student in medical school is learning about the human body and how it functions, every person out on the road is teaching his or her own body how to run. Within the Central Nervous System, your brain and muscles communicate through electrical signals going back and forth. This feedback loop trains the muscles, both skeletal and respiratory, to adapt to the demands of running. Think of it like this: With every workout you do, you’re banking up memory on how to run. Just as with every time you studied in college, you improved your knowledge of a particular subject, you’re improving your body’s ability to run.Going even further than “training the CNS” is the fact that your body changes physiologically in response to running. The more you run and strengthen the muscles, the more nuclei they develop. The importance of this is that nuclei contain the DNA necessary and directly responsible for muscular growth. Now, here’s the real kicker…. Research shows that even if you quit running or exercising, these bad boys stick around. So, if you’re trying to get back into it after taking a long hiatus, you really are already one step ahead.THE BODY DOESN’T FORGETI have a lot of clients who ask me questions about the human body – how it adapts to certain exercise, the best exercise for this, the best food for that, etc. I’ve been out of school for over five years now, but I still remember the answers to these questions. My point is that, just like the brain remembers TONS of information, your body will remember how to run, and how to do it well. When starting back up again most runners will notice that, when compared to beginning for the first time, they are MUCH better. The active muscles have been trained before are able to perform well. The heart and cardiac muscles have been trained and do not become as stressed as before. Because of this, it’s fair to say that you can get in shape easier the second time around than the first time.Think about this… How many times have you seen an athlete of some sort pick a sport back up after a long break? Many times it’s almost as if they never left. Now, sure, sometimes it’s because they’re just that good, but many times it’s because their bodies have been through the rigors before and know how to adapt. You are the exact same! You may never be able to run a 6:00 mile, but you can pick right back up where you left off. Just like you know what it takes, your nervous system and skeletal muscles know what it takes too, and they’re ready for the challenge.All you gotta do now is get your butt up from the couch and get going!!Post contributed by Brock Jones.  Brock is Co-Owner and Head Trainer with BodyFIT, Inc. in Lexington, KY. He holds a Masters of Science in Exercise Physiology from the University of Kentucky and is an NSCA Certified Strength and Conditioning Specialist.  You can read more of Brock’s posts about fitness and exercise on the BodyFIT Punch Blog.


How to Get Faster With RockMyRun

  ·  2 min

How to Get Faster With RockMyRun

Do you ever feel stuck in a workout rut?A friend of mine used to tell me my running was like “dog food,” because I ran the same path at the same pace at the same time every day. I always looked forward to the run, but there was never any variation – it was like dog food.Now, there’s a lot to be said for consistency, but I have to admit that my friend (ok, now he’s my husband) had a great point. I would go on and on about how I wanted to run faster, but I wasn’t actually challenging myself ever to do it. I was content to coast.The thing is, speed workouts aren’t for me. This sounds a little lazy, but I don’t find them to be fun, and when it’s not fun, it’s not happening before dawn breaks.Flash forward about 10 years later to a time after our fearless founder, Adam, had created RockMyRun and pretty much banned dog food runs forever.Here’s how I used RockMyRun to life hack a faster running time (and you can too!)I realized that I tend to run at about a 160 cadence when I’m comfortably chugging alongI was about to do a post-work 5K and wanted to speed through it to meet some friends at the finish for a frosty beverageIt was a Hip Hop kind of evening, so I had already Favorited G Mode by DJ Dennis J. That’s when it hit me! Instead of having the music match my cadence as I ran, why not set it higher than my normal cadence and play a game of chase?For a person that’s not into speed workouts, this was a freaking rad way to make it happenAnd by it, I mean a big time PR. I smashed that 5K in 24 minutes flatThose steps againPick a station you love that is close (within 20 bpm of) your natural cadenceMake sure you save it to your Favorites for easy accessBefore you start running, use MANUAL to set the BPM 5-10 points higher than your cadenceDog food be gone!Rock On!


How to Get Faster With RockMyRun

  ·  2 min

How to Get Faster With RockMyRun

Do you ever feel stuck in a workout rut?A friend of mine used to tell me my running was like “dog food,” because I ran the same path at the same pace at the same time every day. I always looked forward to the run, but there was never any variation – it was like dog food.Now, there’s a lot to be said for consistency, but I have to admit that my friend (ok, now he’s my husband) had a great point. I would go on and on about how I wanted to run faster, but I wasn’t actually challenging myself ever to do it. I was content to coast.The thing is, speed workouts aren’t for me. This sounds a little lazy, but I don’t find them to be fun, and when it’s not fun, it’s not happening before dawn breaks.Flash forward about 10 years later to a time after our fearless founder, Adam, had created RockMyRun and pretty much banned dog food runs forever.Here’s how I used RockMyRun to life hack a faster running time (and you can too!)I realized that I tend to run at about a 160 cadence when I’m comfortably chugging alongI was about to do a post-work 5K and wanted to speed through it to meet some friends at the finish for a frosty beverageIt was a Hip Hop kind of evening, so I had already Favorited G Mode by DJ Dennis J. That’s when it hit me! Instead of having the music match my cadence as I ran, why not set it higher than my normal cadence and play a game of chase?For a person that’s not into speed workouts, this was a freaking rad way to make it happenAnd by it, I mean a big time PR. I smashed that 5K in 24 minutes flatThose steps againPick a station you love that is close (within 20 bpm of) your natural cadenceMake sure you save it to your Favorites for easy accessBefore you start running, use MANUAL to set the BPM 5-10 points higher than your cadenceDog food be gone!Rock On!


Benefits of Incline Training

  ·  3 min

Benefits of Incline Training

It’s the dead of winter and you are more than likely getting sick and tired of using the treadmill for your cardio. You’ve tried plenty of different interval workouts, varying your speed and distances.  But still, you’re getting bored.  Well, here’s a good way to freshen things up and still get in a hell of a workout.  Hit that button on the left instead of the one on the right, and start running uphill.Here are just a few of the benefits to incline training.Higher Muscle Activation – This is just a really fancy term that means more muscles are involved.  When compared with standard flat level running, incline increases the activation of almost every lower body muscle group (quadriceps, hamstrings, calves, hip flexors, glutes),  particularly the calves and hip flexors.  Your calves are stretched a bit more because of the angle of your foot while landing, while your hip flexors are used to pull your knees higher in order to combat the incline of the hill.  That’s not to say the other muscles aren’t grinding it out either, because when you crank the incline up, they all have to work harder.Build Leg Strength – This goes hand in hand with the previous section.  Conventional wisdom says that the more you work a muscle, the more active it is, and the stronger it will become.  Since incline training increases muscle activation, it makes sense that it would increase the strength of those muscles.  Adding to this is the fact that the constant fight against gravity is intensified when you run uphill.  Your legs are working much harder at an incline, resulting in more strength gains when compared to flat running.Low Impact – Generally speaking, increased incline provides runners with a lower ground-contact time than flat terrain.  Your legs must move quicker to maintain the same speed, so you spend less time on the ground.  When you spend less time on the ground you place lower amounts of stress on your hips, knees, and feet.  Since we all know that running places a great deal of stress on the lower body, increased incline can be a great way to lower this stress, and thus reduce the risk of injury.Burn More Calories – This is a very simple concept—you’re working harder and putting out more effort.  Any time you do this, your body requires an increased energy production.  Any time we use more energy, we must burn more calories to do so.Great For Beginners – You’re new to the whole cardio and running world.  Maybe you’re not ready for distance running quite yet, but walking just isn’t cutting it.  Well, turn up the incline!!  Walking at an incline is a great way to bridge the gap between flat walking and running.  Incline will not only improve most cardio workouts, but it will also prepare your leg muscles for the rigors of running.So, next time you feel like you’re in a rut on the treadmill, forget about your normal workout and turn up that incline.  Or, better yet, go outside and find a hill and get some sprints in!!!  Your legs may hate it, but you’ll be glad you did it.Post contributed by Brock Jones.  Brock is Co-Owner and Head Trainer with BodyFIT, Inc. in Lexington, KY. He holds a Masters of Science in Exercise Physiology from the University of Kentucky and is an NSCA Certified Strength and Conditioning Specialist.  You can read more of Brock’s posts about fitness and exercise on the BodyFIT Punch Blog.


Benefits of Incline Training

  ·  3 min

Benefits of Incline Training

It’s the dead of winter and you are more than likely getting sick and tired of using the treadmill for your cardio. You’ve tried plenty of different interval workouts, varying your speed and distances.  But still, you’re getting bored.  Well, here’s a good way to freshen things up and still get in a hell of a workout.  Hit that button on the left instead of the one on the right, and start running uphill.Here are just a few of the benefits to incline training.Higher Muscle Activation – This is just a really fancy term that means more muscles are involved.  When compared with standard flat level running, incline increases the activation of almost every lower body muscle group (quadriceps, hamstrings, calves, hip flexors, glutes),  particularly the calves and hip flexors.  Your calves are stretched a bit more because of the angle of your foot while landing, while your hip flexors are used to pull your knees higher in order to combat the incline of the hill.  That’s not to say the other muscles aren’t grinding it out either, because when you crank the incline up, they all have to work harder.Build Leg Strength – This goes hand in hand with the previous section.  Conventional wisdom says that the more you work a muscle, the more active it is, and the stronger it will become.  Since incline training increases muscle activation, it makes sense that it would increase the strength of those muscles.  Adding to this is the fact that the constant fight against gravity is intensified when you run uphill.  Your legs are working much harder at an incline, resulting in more strength gains when compared to flat running.Low Impact – Generally speaking, increased incline provides runners with a lower ground-contact time than flat terrain.  Your legs must move quicker to maintain the same speed, so you spend less time on the ground.  When you spend less time on the ground you place lower amounts of stress on your hips, knees, and feet.  Since we all know that running places a great deal of stress on the lower body, increased incline can be a great way to lower this stress, and thus reduce the risk of injury.Burn More Calories – This is a very simple concept—you’re working harder and putting out more effort.  Any time you do this, your body requires an increased energy production.  Any time we use more energy, we must burn more calories to do so.Great For Beginners – You’re new to the whole cardio and running world.  Maybe you’re not ready for distance running quite yet, but walking just isn’t cutting it.  Well, turn up the incline!!  Walking at an incline is a great way to bridge the gap between flat walking and running.  Incline will not only improve most cardio workouts, but it will also prepare your leg muscles for the rigors of running.So, next time you feel like you’re in a rut on the treadmill, forget about your normal workout and turn up that incline.  Or, better yet, go outside and find a hill and get some sprints in!!!  Your legs may hate it, but you’ll be glad you did it.Post contributed by Brock Jones.  Brock is Co-Owner and Head Trainer with BodyFIT, Inc. in Lexington, KY. He holds a Masters of Science in Exercise Physiology from the University of Kentucky and is an NSCA Certified Strength and Conditioning Specialist.  You can read more of Brock’s posts about fitness and exercise on the BodyFIT Punch Blog.


  ·  1 min

Rockin’ Music, Meet GPS Tracking

We’ve all been there. You lace up your shoes and fire up your favorite tracking app to start your workout. Then, you close your tracking app, open RockMyRun, select your music, and, finally, go.That’s a lot of steps, right? Even for avid step trackers like ourselves, sometimes you need a break.That’s why we’re excited to announce the latest update to our iOS app: GPS tracking.  GPS TrackingOne of the first things you’ll notice when you update to the latest version of RockMyRun is the new Now Playing screen. Now, you can observe stats related to your duration, distance, and pace in real-time. Simply enable “GPS Tracking” in the app, begin moving, and watch those numbers roll in.  Improved Finish ScreenOnce you’ve completed your workout, you will be given a quick recap of your performance. You can name each workout, rate and submit a review of the station you just listened to, and view your workout-specific time, distance, pace, heart rate, steps, and calories burned.  Workout HistoryYou asked and we delivered. No more wondering what you listened to during that amazing 4-miler last week. From today on, you will be able to access a continuous record of each workout on your new History screen.Get the music you love and the data you need, all in one place. All you need to do is update your iPhone app now to get the latest version of RockMyRun. And most importantly, drop us a line at support@rockmyrun.com to let us know how you feel about these updates!Curious about what we have in store for Apple Watch? Check it out here.


  ·  1 min

Rockin’ Music, Meet GPS Tracking

We’ve all been there. You lace up your shoes and fire up your favorite tracking app to start your workout. Then, you close your tracking app, open RockMyRun, select your music, and, finally, go.That’s a lot of steps, right? Even for avid step trackers like ourselves, sometimes you need a break.That’s why we’re excited to announce the latest update to our iOS app: GPS tracking.  GPS TrackingOne of the first things you’ll notice when you update to the latest version of RockMyRun is the new Now Playing screen. Now, you can observe stats related to your duration, distance, and pace in real-time. Simply enable “GPS Tracking” in the app, begin moving, and watch those numbers roll in.  Improved Finish ScreenOnce you’ve completed your workout, you will be given a quick recap of your performance. You can name each workout, rate and submit a review of the station you just listened to, and view your workout-specific time, distance, pace, heart rate, steps, and calories burned.  Workout HistoryYou asked and we delivered. No more wondering what you listened to during that amazing 4-miler last week. From today on, you will be able to access a continuous record of each workout on your new History screen.Get the music you love and the data you need, all in one place. All you need to do is update your iPhone app now to get the latest version of RockMyRun. And most importantly, drop us a line at support@rockmyrun.com to let us know how you feel about these updates!Curious about what we have in store for Apple Watch? Check it out here.


Return to Running: Easier Than You Think

  ·  3 min

Return to Running: Easier Than You Think

Odds are that at some point in your life, you’re going to have to take time away from running. It happens to everybody. Maybe it’s the end of a long race season and you’re simply burned out. Or maybe you’ve just married and had children. Or sometimes, holidays just get in the way. Regardless of the reason, you’re not alone. But, fear not, because getting back into that routine or following that training plan again may not be as difficult as it seems.LEARNING HOW TO RUNJust like a student in medical school is learning about the human body and how it functions, every person out on the road is teaching his or her own body how to run. Within the Central Nervous System, your brain and muscles communicate through electrical signals going back and forth. This feedback loop trains the muscles, both skeletal and respiratory, to adapt to the demands of running. Think of it like this: With every workout you do, you’re banking up memory on how to run. Just as with every time you studied in college, you improved your knowledge of a particular subject, you’re improving your body’s ability to run.Going even further than “training the CNS” is the fact that your body changes physiologically in response to running. The more you run and strengthen the muscles, the more nuclei they develop. The importance of this is that nuclei contain the DNA necessary and directly responsible for muscular growth. Now, here’s the real kicker…. Research shows that even if you quit running or exercising, these bad boys stick around. So, if you’re trying to get back into it after taking a long hiatus, you really are already one step ahead.THE BODY DOESN’T FORGETI have a lot of clients who ask me questions about the human body – how it adapts to certain exercise, the best exercise for this, the best food for that, etc. I’ve been out of school for over five years now, but I still remember the answers to these questions. My point is that, just like the brain remembers TONS of information, your body will remember how to run, and how to do it well. When starting back up again most runners will notice that, when compared to beginning for the first time, they are MUCH better. The active muscles have been trained before are able to perform well. The heart and cardiac muscles have been trained and do not become as stressed as before. Because of this, it’s fair to say that you can get in shape easier the second time around than the first time.Think about this… How many times have you seen an athlete of some sort pick a sport back up after a long break? Many times it’s almost as if they never left. Now, sure, sometimes it’s because they’re just that good, but many times it’s because their bodies have been through the rigors before and know how to adapt. You are the exact same! You may never be able to run a 6:00 mile, but you can pick right back up where you left off. Just like you know what it takes, your nervous system and skeletal muscles know what it takes too, and they’re ready for the challenge.All you gotta do now is get your butt up from the couch and get going!!Post contributed by Brock Jones.  Brock is Co-Owner and Head Trainer with BodyFIT, Inc. in Lexington, KY. He holds a Masters of Science in Exercise Physiology from the University of Kentucky and is an NSCA Certified Strength and Conditioning Specialist.  You can read more of Brock’s posts about fitness and exercise on the BodyFIT Punch Blog.


Return to Running: Easier Than You Think

  ·  3 min

Return to Running: Easier Than You Think

Odds are that at some point in your life, you’re going to have to take time away from running. It happens to everybody. Maybe it’s the end of a long race season and you’re simply burned out. Or maybe you’ve just married and had children. Or sometimes, holidays just get in the way. Regardless of the reason, you’re not alone. But, fear not, because getting back into that routine or following that training plan again may not be as difficult as it seems.LEARNING HOW TO RUNJust like a student in medical school is learning about the human body and how it functions, every person out on the road is teaching his or her own body how to run. Within the Central Nervous System, your brain and muscles communicate through electrical signals going back and forth. This feedback loop trains the muscles, both skeletal and respiratory, to adapt to the demands of running. Think of it like this: With every workout you do, you’re banking up memory on how to run. Just as with every time you studied in college, you improved your knowledge of a particular subject, you’re improving your body’s ability to run.Going even further than “training the CNS” is the fact that your body changes physiologically in response to running. The more you run and strengthen the muscles, the more nuclei they develop. The importance of this is that nuclei contain the DNA necessary and directly responsible for muscular growth. Now, here’s the real kicker…. Research shows that even if you quit running or exercising, these bad boys stick around. So, if you’re trying to get back into it after taking a long hiatus, you really are already one step ahead.THE BODY DOESN’T FORGETI have a lot of clients who ask me questions about the human body – how it adapts to certain exercise, the best exercise for this, the best food for that, etc. I’ve been out of school for over five years now, but I still remember the answers to these questions. My point is that, just like the brain remembers TONS of information, your body will remember how to run, and how to do it well. When starting back up again most runners will notice that, when compared to beginning for the first time, they are MUCH better. The active muscles have been trained before are able to perform well. The heart and cardiac muscles have been trained and do not become as stressed as before. Because of this, it’s fair to say that you can get in shape easier the second time around than the first time.Think about this… How many times have you seen an athlete of some sort pick a sport back up after a long break? Many times it’s almost as if they never left. Now, sure, sometimes it’s because they’re just that good, but many times it’s because their bodies have been through the rigors before and know how to adapt. You are the exact same! You may never be able to run a 6:00 mile, but you can pick right back up where you left off. Just like you know what it takes, your nervous system and skeletal muscles know what it takes too, and they’re ready for the challenge.All you gotta do now is get your butt up from the couch and get going!!Post contributed by Brock Jones.  Brock is Co-Owner and Head Trainer with BodyFIT, Inc. in Lexington, KY. He holds a Masters of Science in Exercise Physiology from the University of Kentucky and is an NSCA Certified Strength and Conditioning Specialist.  You can read more of Brock’s posts about fitness and exercise on the BodyFIT Punch Blog.


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How to Get Faster With RockMyRun

  ·  2 min

How to Get Faster With RockMyRun

Do you ever feel stuck in a workout rut?A friend of mine used to tell me my running was like “dog food,” because I ran the same path at the same pace at the same time every day. I always looked forward to the run, but there was never any variation – it was like dog food.Now, there’s a lot to be said for consistency, but I have to admit that my friend (ok, now he’s my husband) had a great point. I would go on and on about how I wanted to run faster, but I wasn’t actually challenging myself ever to do it. I was content to coast.The thing is, speed workouts aren’t for me. This sounds a little lazy, but I don’t find them to be fun, and when it’s not fun, it’s not happening before dawn breaks.Flash forward about 10 years later to a time after our fearless founder, Adam, had created RockMyRun and pretty much banned dog food runs forever.Here’s how I used RockMyRun to life hack a faster running time (and you can too!)I realized that I tend to run at about a 160 cadence when I’m comfortably chugging alongI was about to do a post-work 5K and wanted to speed through it to meet some friends at the finish for a frosty beverageIt was a Hip Hop kind of evening, so I had already Favorited G Mode by DJ Dennis J. That’s when it hit me! Instead of having the music match my cadence as I ran, why not set it higher than my normal cadence and play a game of chase?For a person that’s not into speed workouts, this was a freaking rad way to make it happenAnd by it, I mean a big time PR. I smashed that 5K in 24 minutes flatThose steps againPick a station you love that is close (within 20 bpm of) your natural cadenceMake sure you save it to your Favorites for easy accessBefore you start running, use MANUAL to set the BPM 5-10 points higher than your cadenceDog food be gone!Rock On!


How to Get Faster With RockMyRun

  ·  2 min

How to Get Faster With RockMyRun

Do you ever feel stuck in a workout rut?A friend of mine used to tell me my running was like “dog food,” because I ran the same path at the same pace at the same time every day. I always looked forward to the run, but there was never any variation – it was like dog food.Now, there’s a lot to be said for consistency, but I have to admit that my friend (ok, now he’s my husband) had a great point. I would go on and on about how I wanted to run faster, but I wasn’t actually challenging myself ever to do it. I was content to coast.The thing is, speed workouts aren’t for me. This sounds a little lazy, but I don’t find them to be fun, and when it’s not fun, it’s not happening before dawn breaks.Flash forward about 10 years later to a time after our fearless founder, Adam, had created RockMyRun and pretty much banned dog food runs forever.Here’s how I used RockMyRun to life hack a faster running time (and you can too!)I realized that I tend to run at about a 160 cadence when I’m comfortably chugging alongI was about to do a post-work 5K and wanted to speed through it to meet some friends at the finish for a frosty beverageIt was a Hip Hop kind of evening, so I had already Favorited G Mode by DJ Dennis J. That’s when it hit me! Instead of having the music match my cadence as I ran, why not set it higher than my normal cadence and play a game of chase?For a person that’s not into speed workouts, this was a freaking rad way to make it happenAnd by it, I mean a big time PR. I smashed that 5K in 24 minutes flatThose steps againPick a station you love that is close (within 20 bpm of) your natural cadenceMake sure you save it to your Favorites for easy accessBefore you start running, use MANUAL to set the BPM 5-10 points higher than your cadenceDog food be gone!Rock On!


Benefits of Incline Training

  ·  3 min

Benefits of Incline Training

It’s the dead of winter and you are more than likely getting sick and tired of using the treadmill for your cardio. You’ve tried plenty of different interval workouts, varying your speed and distances.  But still, you’re getting bored.  Well, here’s a good way to freshen things up and still get in a hell of a workout.  Hit that button on the left instead of the one on the right, and start running uphill.Here are just a few of the benefits to incline training.Higher Muscle Activation – This is just a really fancy term that means more muscles are involved.  When compared with standard flat level running, incline increases the activation of almost every lower body muscle group (quadriceps, hamstrings, calves, hip flexors, glutes),  particularly the calves and hip flexors.  Your calves are stretched a bit more because of the angle of your foot while landing, while your hip flexors are used to pull your knees higher in order to combat the incline of the hill.  That’s not to say the other muscles aren’t grinding it out either, because when you crank the incline up, they all have to work harder.Build Leg Strength – This goes hand in hand with the previous section.  Conventional wisdom says that the more you work a muscle, the more active it is, and the stronger it will become.  Since incline training increases muscle activation, it makes sense that it would increase the strength of those muscles.  Adding to this is the fact that the constant fight against gravity is intensified when you run uphill.  Your legs are working much harder at an incline, resulting in more strength gains when compared to flat running.Low Impact – Generally speaking, increased incline provides runners with a lower ground-contact time than flat terrain.  Your legs must move quicker to maintain the same speed, so you spend less time on the ground.  When you spend less time on the ground you place lower amounts of stress on your hips, knees, and feet.  Since we all know that running places a great deal of stress on the lower body, increased incline can be a great way to lower this stress, and thus reduce the risk of injury.Burn More Calories – This is a very simple concept—you’re working harder and putting out more effort.  Any time you do this, your body requires an increased energy production.  Any time we use more energy, we must burn more calories to do so.Great For Beginners – You’re new to the whole cardio and running world.  Maybe you’re not ready for distance running quite yet, but walking just isn’t cutting it.  Well, turn up the incline!!  Walking at an incline is a great way to bridge the gap between flat walking and running.  Incline will not only improve most cardio workouts, but it will also prepare your leg muscles for the rigors of running.So, next time you feel like you’re in a rut on the treadmill, forget about your normal workout and turn up that incline.  Or, better yet, go outside and find a hill and get some sprints in!!!  Your legs may hate it, but you’ll be glad you did it.Post contributed by Brock Jones.  Brock is Co-Owner and Head Trainer with BodyFIT, Inc. in Lexington, KY. He holds a Masters of Science in Exercise Physiology from the University of Kentucky and is an NSCA Certified Strength and Conditioning Specialist.  You can read more of Brock’s posts about fitness and exercise on the BodyFIT Punch Blog.


Benefits of Incline Training

  ·  3 min

Benefits of Incline Training

It’s the dead of winter and you are more than likely getting sick and tired of using the treadmill for your cardio. You’ve tried plenty of different interval workouts, varying your speed and distances.  But still, you’re getting bored.  Well, here’s a good way to freshen things up and still get in a hell of a workout.  Hit that button on the left instead of the one on the right, and start running uphill.Here are just a few of the benefits to incline training.Higher Muscle Activation – This is just a really fancy term that means more muscles are involved.  When compared with standard flat level running, incline increases the activation of almost every lower body muscle group (quadriceps, hamstrings, calves, hip flexors, glutes),  particularly the calves and hip flexors.  Your calves are stretched a bit more because of the angle of your foot while landing, while your hip flexors are used to pull your knees higher in order to combat the incline of the hill.  That’s not to say the other muscles aren’t grinding it out either, because when you crank the incline up, they all have to work harder.Build Leg Strength – This goes hand in hand with the previous section.  Conventional wisdom says that the more you work a muscle, the more active it is, and the stronger it will become.  Since incline training increases muscle activation, it makes sense that it would increase the strength of those muscles.  Adding to this is the fact that the constant fight against gravity is intensified when you run uphill.  Your legs are working much harder at an incline, resulting in more strength gains when compared to flat running.Low Impact – Generally speaking, increased incline provides runners with a lower ground-contact time than flat terrain.  Your legs must move quicker to maintain the same speed, so you spend less time on the ground.  When you spend less time on the ground you place lower amounts of stress on your hips, knees, and feet.  Since we all know that running places a great deal of stress on the lower body, increased incline can be a great way to lower this stress, and thus reduce the risk of injury.Burn More Calories – This is a very simple concept—you’re working harder and putting out more effort.  Any time you do this, your body requires an increased energy production.  Any time we use more energy, we must burn more calories to do so.Great For Beginners – You’re new to the whole cardio and running world.  Maybe you’re not ready for distance running quite yet, but walking just isn’t cutting it.  Well, turn up the incline!!  Walking at an incline is a great way to bridge the gap between flat walking and running.  Incline will not only improve most cardio workouts, but it will also prepare your leg muscles for the rigors of running.So, next time you feel like you’re in a rut on the treadmill, forget about your normal workout and turn up that incline.  Or, better yet, go outside and find a hill and get some sprints in!!!  Your legs may hate it, but you’ll be glad you did it.Post contributed by Brock Jones.  Brock is Co-Owner and Head Trainer with BodyFIT, Inc. in Lexington, KY. He holds a Masters of Science in Exercise Physiology from the University of Kentucky and is an NSCA Certified Strength and Conditioning Specialist.  You can read more of Brock’s posts about fitness and exercise on the BodyFIT Punch Blog.


  ·  1 min

Rockin’ Music, Meet GPS Tracking

We’ve all been there. You lace up your shoes and fire up your favorite tracking app to start your workout. Then, you close your tracking app, open RockMyRun, select your music, and, finally, go.That’s a lot of steps, right? Even for avid step trackers like ourselves, sometimes you need a break.That’s why we’re excited to announce the latest update to our iOS app: GPS tracking.  GPS TrackingOne of the first things you’ll notice when you update to the latest version of RockMyRun is the new Now Playing screen. Now, you can observe stats related to your duration, distance, and pace in real-time. Simply enable “GPS Tracking” in the app, begin moving, and watch those numbers roll in.  Improved Finish ScreenOnce you’ve completed your workout, you will be given a quick recap of your performance. You can name each workout, rate and submit a review of the station you just listened to, and view your workout-specific time, distance, pace, heart rate, steps, and calories burned.  Workout HistoryYou asked and we delivered. No more wondering what you listened to during that amazing 4-miler last week. From today on, you will be able to access a continuous record of each workout on your new History screen.Get the music you love and the data you need, all in one place. All you need to do is update your iPhone app now to get the latest version of RockMyRun. And most importantly, drop us a line at support@rockmyrun.com to let us know how you feel about these updates!Curious about what we have in store for Apple Watch? Check it out here.


  ·  1 min

Rockin’ Music, Meet GPS Tracking

We’ve all been there. You lace up your shoes and fire up your favorite tracking app to start your workout. Then, you close your tracking app, open RockMyRun, select your music, and, finally, go.That’s a lot of steps, right? Even for avid step trackers like ourselves, sometimes you need a break.That’s why we’re excited to announce the latest update to our iOS app: GPS tracking.  GPS TrackingOne of the first things you’ll notice when you update to the latest version of RockMyRun is the new Now Playing screen. Now, you can observe stats related to your duration, distance, and pace in real-time. Simply enable “GPS Tracking” in the app, begin moving, and watch those numbers roll in.  Improved Finish ScreenOnce you’ve completed your workout, you will be given a quick recap of your performance. You can name each workout, rate and submit a review of the station you just listened to, and view your workout-specific time, distance, pace, heart rate, steps, and calories burned.  Workout HistoryYou asked and we delivered. No more wondering what you listened to during that amazing 4-miler last week. From today on, you will be able to access a continuous record of each workout on your new History screen.Get the music you love and the data you need, all in one place. All you need to do is update your iPhone app now to get the latest version of RockMyRun. And most importantly, drop us a line at support@rockmyrun.com to let us know how you feel about these updates!Curious about what we have in store for Apple Watch? Check it out here.


Return to Running: Easier Than You Think

  ·  3 min

Return to Running: Easier Than You Think

Odds are that at some point in your life, you’re going to have to take time away from running. It happens to everybody. Maybe it’s the end of a long race season and you’re simply burned out. Or maybe you’ve just married and had children. Or sometimes, holidays just get in the way. Regardless of the reason, you’re not alone. But, fear not, because getting back into that routine or following that training plan again may not be as difficult as it seems.LEARNING HOW TO RUNJust like a student in medical school is learning about the human body and how it functions, every person out on the road is teaching his or her own body how to run. Within the Central Nervous System, your brain and muscles communicate through electrical signals going back and forth. This feedback loop trains the muscles, both skeletal and respiratory, to adapt to the demands of running. Think of it like this: With every workout you do, you’re banking up memory on how to run. Just as with every time you studied in college, you improved your knowledge of a particular subject, you’re improving your body’s ability to run.Going even further than “training the CNS” is the fact that your body changes physiologically in response to running. The more you run and strengthen the muscles, the more nuclei they develop. The importance of this is that nuclei contain the DNA necessary and directly responsible for muscular growth. Now, here’s the real kicker…. Research shows that even if you quit running or exercising, these bad boys stick around. So, if you’re trying to get back into it after taking a long hiatus, you really are already one step ahead.THE BODY DOESN’T FORGETI have a lot of clients who ask me questions about the human body – how it adapts to certain exercise, the best exercise for this, the best food for that, etc. I’ve been out of school for over five years now, but I still remember the answers to these questions. My point is that, just like the brain remembers TONS of information, your body will remember how to run, and how to do it well. When starting back up again most runners will notice that, when compared to beginning for the first time, they are MUCH better. The active muscles have been trained before are able to perform well. The heart and cardiac muscles have been trained and do not become as stressed as before. Because of this, it’s fair to say that you can get in shape easier the second time around than the first time.Think about this… How many times have you seen an athlete of some sort pick a sport back up after a long break? Many times it’s almost as if they never left. Now, sure, sometimes it’s because they’re just that good, but many times it’s because their bodies have been through the rigors before and know how to adapt. You are the exact same! You may never be able to run a 6:00 mile, but you can pick right back up where you left off. Just like you know what it takes, your nervous system and skeletal muscles know what it takes too, and they’re ready for the challenge.All you gotta do now is get your butt up from the couch and get going!!Post contributed by Brock Jones.  Brock is Co-Owner and Head Trainer with BodyFIT, Inc. in Lexington, KY. He holds a Masters of Science in Exercise Physiology from the University of Kentucky and is an NSCA Certified Strength and Conditioning Specialist.  You can read more of Brock’s posts about fitness and exercise on the BodyFIT Punch Blog.


Return to Running: Easier Than You Think

  ·  3 min

Return to Running: Easier Than You Think

Odds are that at some point in your life, you’re going to have to take time away from running. It happens to everybody. Maybe it’s the end of a long race season and you’re simply burned out. Or maybe you’ve just married and had children. Or sometimes, holidays just get in the way. Regardless of the reason, you’re not alone. But, fear not, because getting back into that routine or following that training plan again may not be as difficult as it seems.LEARNING HOW TO RUNJust like a student in medical school is learning about the human body and how it functions, every person out on the road is teaching his or her own body how to run. Within the Central Nervous System, your brain and muscles communicate through electrical signals going back and forth. This feedback loop trains the muscles, both skeletal and respiratory, to adapt to the demands of running. Think of it like this: With every workout you do, you’re banking up memory on how to run. Just as with every time you studied in college, you improved your knowledge of a particular subject, you’re improving your body’s ability to run.Going even further than “training the CNS” is the fact that your body changes physiologically in response to running. The more you run and strengthen the muscles, the more nuclei they develop. The importance of this is that nuclei contain the DNA necessary and directly responsible for muscular growth. Now, here’s the real kicker…. Research shows that even if you quit running or exercising, these bad boys stick around. So, if you’re trying to get back into it after taking a long hiatus, you really are already one step ahead.THE BODY DOESN’T FORGETI have a lot of clients who ask me questions about the human body – how it adapts to certain exercise, the best exercise for this, the best food for that, etc. I’ve been out of school for over five years now, but I still remember the answers to these questions. My point is that, just like the brain remembers TONS of information, your body will remember how to run, and how to do it well. When starting back up again most runners will notice that, when compared to beginning for the first time, they are MUCH better. The active muscles have been trained before are able to perform well. The heart and cardiac muscles have been trained and do not become as stressed as before. Because of this, it’s fair to say that you can get in shape easier the second time around than the first time.Think about this… How many times have you seen an athlete of some sort pick a sport back up after a long break? Many times it’s almost as if they never left. Now, sure, sometimes it’s because they’re just that good, but many times it’s because their bodies have been through the rigors before and know how to adapt. You are the exact same! You may never be able to run a 6:00 mile, but you can pick right back up where you left off. Just like you know what it takes, your nervous system and skeletal muscles know what it takes too, and they’re ready for the challenge.All you gotta do now is get your butt up from the couch and get going!!Post contributed by Brock Jones.  Brock is Co-Owner and Head Trainer with BodyFIT, Inc. in Lexington, KY. He holds a Masters of Science in Exercise Physiology from the University of Kentucky and is an NSCA Certified Strength and Conditioning Specialist.  You can read more of Brock’s posts about fitness and exercise on the BodyFIT Punch Blog.


How to Get Faster With RockMyRun

  ·  2 min

How to Get Faster With RockMyRun

Do you ever feel stuck in a workout rut?A friend of mine used to tell me my running was like “dog food,” because I ran the same path at the same pace at the same time every day. I always looked forward to the run, but there was never any variation – it was like dog food.Now, there’s a lot to be said for consistency, but I have to admit that my friend (ok, now he’s my husband) had a great point. I would go on and on about how I wanted to run faster, but I wasn’t actually challenging myself ever to do it. I was content to coast.The thing is, speed workouts aren’t for me. This sounds a little lazy, but I don’t find them to be fun, and when it’s not fun, it’s not happening before dawn breaks.Flash forward about 10 years later to a time after our fearless founder, Adam, had created RockMyRun and pretty much banned dog food runs forever.Here’s how I used RockMyRun to life hack a faster running time (and you can too!)I realized that I tend to run at about a 160 cadence when I’m comfortably chugging alongI was about to do a post-work 5K and wanted to speed through it to meet some friends at the finish for a frosty beverageIt was a Hip Hop kind of evening, so I had already Favorited G Mode by DJ Dennis J. That’s when it hit me! Instead of having the music match my cadence as I ran, why not set it higher than my normal cadence and play a game of chase?For a person that’s not into speed workouts, this was a freaking rad way to make it happenAnd by it, I mean a big time PR. I smashed that 5K in 24 minutes flatThose steps againPick a station you love that is close (within 20 bpm of) your natural cadenceMake sure you save it to your Favorites for easy accessBefore you start running, use MANUAL to set the BPM 5-10 points higher than your cadenceDog food be gone!Rock On!


How to Get Faster With RockMyRun

  ·  2 min

How to Get Faster With RockMyRun

Do you ever feel stuck in a workout rut?A friend of mine used to tell me my running was like “dog food,” because I ran the same path at the same pace at the same time every day. I always looked forward to the run, but there was never any variation – it was like dog food.Now, there’s a lot to be said for consistency, but I have to admit that my friend (ok, now he’s my husband) had a great point. I would go on and on about how I wanted to run faster, but I wasn’t actually challenging myself ever to do it. I was content to coast.The thing is, speed workouts aren’t for me. This sounds a little lazy, but I don’t find them to be fun, and when it’s not fun, it’s not happening before dawn breaks.Flash forward about 10 years later to a time after our fearless founder, Adam, had created RockMyRun and pretty much banned dog food runs forever.Here’s how I used RockMyRun to life hack a faster running time (and you can too!)I realized that I tend to run at about a 160 cadence when I’m comfortably chugging alongI was about to do a post-work 5K and wanted to speed through it to meet some friends at the finish for a frosty beverageIt was a Hip Hop kind of evening, so I had already Favorited G Mode by DJ Dennis J. That’s when it hit me! Instead of having the music match my cadence as I ran, why not set it higher than my normal cadence and play a game of chase?For a person that’s not into speed workouts, this was a freaking rad way to make it happenAnd by it, I mean a big time PR. I smashed that 5K in 24 minutes flatThose steps againPick a station you love that is close (within 20 bpm of) your natural cadenceMake sure you save it to your Favorites for easy accessBefore you start running, use MANUAL to set the BPM 5-10 points higher than your cadenceDog food be gone!Rock On!


Benefits of Incline Training

  ·  3 min

Benefits of Incline Training

It’s the dead of winter and you are more than likely getting sick and tired of using the treadmill for your cardio. You’ve tried plenty of different interval workouts, varying your speed and distances.  But still, you’re getting bored.  Well, here’s a good way to freshen things up and still get in a hell of a workout.  Hit that button on the left instead of the one on the right, and start running uphill.Here are just a few of the benefits to incline training.Higher Muscle Activation – This is just a really fancy term that means more muscles are involved.  When compared with standard flat level running, incline increases the activation of almost every lower body muscle group (quadriceps, hamstrings, calves, hip flexors, glutes),  particularly the calves and hip flexors.  Your calves are stretched a bit more because of the angle of your foot while landing, while your hip flexors are used to pull your knees higher in order to combat the incline of the hill.  That’s not to say the other muscles aren’t grinding it out either, because when you crank the incline up, they all have to work harder.Build Leg Strength – This goes hand in hand with the previous section.  Conventional wisdom says that the more you work a muscle, the more active it is, and the stronger it will become.  Since incline training increases muscle activation, it makes sense that it would increase the strength of those muscles.  Adding to this is the fact that the constant fight against gravity is intensified when you run uphill.  Your legs are working much harder at an incline, resulting in more strength gains when compared to flat running.Low Impact – Generally speaking, increased incline provides runners with a lower ground-contact time than flat terrain.  Your legs must move quicker to maintain the same speed, so you spend less time on the ground.  When you spend less time on the ground you place lower amounts of stress on your hips, knees, and feet.  Since we all know that running places a great deal of stress on the lower body, increased incline can be a great way to lower this stress, and thus reduce the risk of injury.Burn More Calories – This is a very simple concept—you’re working harder and putting out more effort.  Any time you do this, your body requires an increased energy production.  Any time we use more energy, we must burn more calories to do so.Great For Beginners – You’re new to the whole cardio and running world.  Maybe you’re not ready for distance running quite yet, but walking just isn’t cutting it.  Well, turn up the incline!!  Walking at an incline is a great way to bridge the gap between flat walking and running.  Incline will not only improve most cardio workouts, but it will also prepare your leg muscles for the rigors of running.So, next time you feel like you’re in a rut on the treadmill, forget about your normal workout and turn up that incline.  Or, better yet, go outside and find a hill and get some sprints in!!!  Your legs may hate it, but you’ll be glad you did it.Post contributed by Brock Jones.  Brock is Co-Owner and Head Trainer with BodyFIT, Inc. in Lexington, KY. He holds a Masters of Science in Exercise Physiology from the University of Kentucky and is an NSCA Certified Strength and Conditioning Specialist.  You can read more of Brock’s posts about fitness and exercise on the BodyFIT Punch Blog.


Benefits of Incline Training

  ·  3 min

Benefits of Incline Training

It’s the dead of winter and you are more than likely getting sick and tired of using the treadmill for your cardio. You’ve tried plenty of different interval workouts, varying your speed and distances.  But still, you’re getting bored.  Well, here’s a good way to freshen things up and still get in a hell of a workout.  Hit that button on the left instead of the one on the right, and start running uphill.Here are just a few of the benefits to incline training.Higher Muscle Activation – This is just a really fancy term that means more muscles are involved.  When compared with standard flat level running, incline increases the activation of almost every lower body muscle group (quadriceps, hamstrings, calves, hip flexors, glutes),  particularly the calves and hip flexors.  Your calves are stretched a bit more because of the angle of your foot while landing, while your hip flexors are used to pull your knees higher in order to combat the incline of the hill.  That’s not to say the other muscles aren’t grinding it out either, because when you crank the incline up, they all have to work harder.Build Leg Strength – This goes hand in hand with the previous section.  Conventional wisdom says that the more you work a muscle, the more active it is, and the stronger it will become.  Since incline training increases muscle activation, it makes sense that it would increase the strength of those muscles.  Adding to this is the fact that the constant fight against gravity is intensified when you run uphill.  Your legs are working much harder at an incline, resulting in more strength gains when compared to flat running.Low Impact – Generally speaking, increased incline provides runners with a lower ground-contact time than flat terrain.  Your legs must move quicker to maintain the same speed, so you spend less time on the ground.  When you spend less time on the ground you place lower amounts of stress on your hips, knees, and feet.  Since we all know that running places a great deal of stress on the lower body, increased incline can be a great way to lower this stress, and thus reduce the risk of injury.Burn More Calories – This is a very simple concept—you’re working harder and putting out more effort.  Any time you do this, your body requires an increased energy production.  Any time we use more energy, we must burn more calories to do so.Great For Beginners – You’re new to the whole cardio and running world.  Maybe you’re not ready for distance running quite yet, but walking just isn’t cutting it.  Well, turn up the incline!!  Walking at an incline is a great way to bridge the gap between flat walking and running.  Incline will not only improve most cardio workouts, but it will also prepare your leg muscles for the rigors of running.So, next time you feel like you’re in a rut on the treadmill, forget about your normal workout and turn up that incline.  Or, better yet, go outside and find a hill and get some sprints in!!!  Your legs may hate it, but you’ll be glad you did it.Post contributed by Brock Jones.  Brock is Co-Owner and Head Trainer with BodyFIT, Inc. in Lexington, KY. He holds a Masters of Science in Exercise Physiology from the University of Kentucky and is an NSCA Certified Strength and Conditioning Specialist.  You can read more of Brock’s posts about fitness and exercise on the BodyFIT Punch Blog.


  ·  1 min

Rockin’ Music, Meet GPS Tracking

We’ve all been there. You lace up your shoes and fire up your favorite tracking app to start your workout. Then, you close your tracking app, open RockMyRun, select your music, and, finally, go.That’s a lot of steps, right? Even for avid step trackers like ourselves, sometimes you need a break.That’s why we’re excited to announce the latest update to our iOS app: GPS tracking.  GPS TrackingOne of the first things you’ll notice when you update to the latest version of RockMyRun is the new Now Playing screen. Now, you can observe stats related to your duration, distance, and pace in real-time. Simply enable “GPS Tracking” in the app, begin moving, and watch those numbers roll in.  Improved Finish ScreenOnce you’ve completed your workout, you will be given a quick recap of your performance. You can name each workout, rate and submit a review of the station you just listened to, and view your workout-specific time, distance, pace, heart rate, steps, and calories burned.  Workout HistoryYou asked and we delivered. No more wondering what you listened to during that amazing 4-miler last week. From today on, you will be able to access a continuous record of each workout on your new History screen.Get the music you love and the data you need, all in one place. All you need to do is update your iPhone app now to get the latest version of RockMyRun. And most importantly, drop us a line at support@rockmyrun.com to let us know how you feel about these updates!Curious about what we have in store for Apple Watch? Check it out here.


  ·  1 min

Rockin’ Music, Meet GPS Tracking

We’ve all been there. You lace up your shoes and fire up your favorite tracking app to start your workout. Then, you close your tracking app, open RockMyRun, select your music, and, finally, go.That’s a lot of steps, right? Even for avid step trackers like ourselves, sometimes you need a break.That’s why we’re excited to announce the latest update to our iOS app: GPS tracking.  GPS TrackingOne of the first things you’ll notice when you update to the latest version of RockMyRun is the new Now Playing screen. Now, you can observe stats related to your duration, distance, and pace in real-time. Simply enable “GPS Tracking” in the app, begin moving, and watch those numbers roll in.  Improved Finish ScreenOnce you’ve completed your workout, you will be given a quick recap of your performance. You can name each workout, rate and submit a review of the station you just listened to, and view your workout-specific time, distance, pace, heart rate, steps, and calories burned.  Workout HistoryYou asked and we delivered. No more wondering what you listened to during that amazing 4-miler last week. From today on, you will be able to access a continuous record of each workout on your new History screen.Get the music you love and the data you need, all in one place. All you need to do is update your iPhone app now to get the latest version of RockMyRun. And most importantly, drop us a line at support@rockmyrun.com to let us know how you feel about these updates!Curious about what we have in store for Apple Watch? Check it out here.


Return to Running: Easier Than You Think

  ·  3 min

Return to Running: Easier Than You Think

Odds are that at some point in your life, you’re going to have to take time away from running. It happens to everybody. Maybe it’s the end of a long race season and you’re simply burned out. Or maybe you’ve just married and had children. Or sometimes, holidays just get in the way. Regardless of the reason, you’re not alone. But, fear not, because getting back into that routine or following that training plan again may not be as difficult as it seems.LEARNING HOW TO RUNJust like a student in medical school is learning about the human body and how it functions, every person out on the road is teaching his or her own body how to run. Within the Central Nervous System, your brain and muscles communicate through electrical signals going back and forth. This feedback loop trains the muscles, both skeletal and respiratory, to adapt to the demands of running. Think of it like this: With every workout you do, you’re banking up memory on how to run. Just as with every time you studied in college, you improved your knowledge of a particular subject, you’re improving your body’s ability to run.Going even further than “training the CNS” is the fact that your body changes physiologically in response to running. The more you run and strengthen the muscles, the more nuclei they develop. The importance of this is that nuclei contain the DNA necessary and directly responsible for muscular growth. Now, here’s the real kicker…. Research shows that even if you quit running or exercising, these bad boys stick around. So, if you’re trying to get back into it after taking a long hiatus, you really are already one step ahead.THE BODY DOESN’T FORGETI have a lot of clients who ask me questions about the human body – how it adapts to certain exercise, the best exercise for this, the best food for that, etc. I’ve been out of school for over five years now, but I still remember the answers to these questions. My point is that, just like the brain remembers TONS of information, your body will remember how to run, and how to do it well. When starting back up again most runners will notice that, when compared to beginning for the first time, they are MUCH better. The active muscles have been trained before are able to perform well. The heart and cardiac muscles have been trained and do not become as stressed as before. Because of this, it’s fair to say that you can get in shape easier the second time around than the first time.Think about this… How many times have you seen an athlete of some sort pick a sport back up after a long break? Many times it’s almost as if they never left. Now, sure, sometimes it’s because they’re just that good, but many times it’s because their bodies have been through the rigors before and know how to adapt. You are the exact same! You may never be able to run a 6:00 mile, but you can pick right back up where you left off. Just like you know what it takes, your nervous system and skeletal muscles know what it takes too, and they’re ready for the challenge.All you gotta do now is get your butt up from the couch and get going!!Post contributed by Brock Jones.  Brock is Co-Owner and Head Trainer with BodyFIT, Inc. in Lexington, KY. He holds a Masters of Science in Exercise Physiology from the University of Kentucky and is an NSCA Certified Strength and Conditioning Specialist.  You can read more of Brock’s posts about fitness and exercise on the BodyFIT Punch Blog.


Return to Running: Easier Than You Think

  ·  3 min

Return to Running: Easier Than You Think

Odds are that at some point in your life, you’re going to have to take time away from running. It happens to everybody. Maybe it’s the end of a long race season and you’re simply burned out. Or maybe you’ve just married and had children. Or sometimes, holidays just get in the way. Regardless of the reason, you’re not alone. But, fear not, because getting back into that routine or following that training plan again may not be as difficult as it seems.LEARNING HOW TO RUNJust like a student in medical school is learning about the human body and how it functions, every person out on the road is teaching his or her own body how to run. Within the Central Nervous System, your brain and muscles communicate through electrical signals going back and forth. This feedback loop trains the muscles, both skeletal and respiratory, to adapt to the demands of running. Think of it like this: With every workout you do, you’re banking up memory on how to run. Just as with every time you studied in college, you improved your knowledge of a particular subject, you’re improving your body’s ability to run.Going even further than “training the CNS” is the fact that your body changes physiologically in response to running. The more you run and strengthen the muscles, the more nuclei they develop. The importance of this is that nuclei contain the DNA necessary and directly responsible for muscular growth. Now, here’s the real kicker…. Research shows that even if you quit running or exercising, these bad boys stick around. So, if you’re trying to get back into it after taking a long hiatus, you really are already one step ahead.THE BODY DOESN’T FORGETI have a lot of clients who ask me questions about the human body – how it adapts to certain exercise, the best exercise for this, the best food for that, etc. I’ve been out of school for over five years now, but I still remember the answers to these questions. My point is that, just like the brain remembers TONS of information, your body will remember how to run, and how to do it well. When starting back up again most runners will notice that, when compared to beginning for the first time, they are MUCH better. The active muscles have been trained before are able to perform well. The heart and cardiac muscles have been trained and do not become as stressed as before. Because of this, it’s fair to say that you can get in shape easier the second time around than the first time.Think about this… How many times have you seen an athlete of some sort pick a sport back up after a long break? Many times it’s almost as if they never left. Now, sure, sometimes it’s because they’re just that good, but many times it’s because their bodies have been through the rigors before and know how to adapt. You are the exact same! You may never be able to run a 6:00 mile, but you can pick right back up where you left off. Just like you know what it takes, your nervous system and skeletal muscles know what it takes too, and they’re ready for the challenge.All you gotta do now is get your butt up from the couch and get going!!Post contributed by Brock Jones.  Brock is Co-Owner and Head Trainer with BodyFIT, Inc. in Lexington, KY. He holds a Masters of Science in Exercise Physiology from the University of Kentucky and is an NSCA Certified Strength and Conditioning Specialist.  You can read more of Brock’s posts about fitness and exercise on the BodyFIT Punch Blog.


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How to Get Faster With RockMyRun

  ·  2 min

How to Get Faster With RockMyRun

Do you ever feel stuck in a workout rut?A friend of mine used to tell me my running was like “dog food,” because I ran the same path at the same pace at the same time every day. I always looked forward to the run, but there was never any variation – it was like dog food.Now, there’s a lot to be said for consistency, but I have to admit that my friend (ok, now he’s my husband) had a great point. I would go on and on about how I wanted to run faster, but I wasn’t actually challenging myself ever to do it. I was content to coast.The thing is, speed workouts aren’t for me. This sounds a little lazy, but I don’t find them to be fun, and when it’s not fun, it’s not happening before dawn breaks.Flash forward about 10 years later to a time after our fearless founder, Adam, had created RockMyRun and pretty much banned dog food runs forever.Here’s how I used RockMyRun to life hack a faster running time (and you can too!)I realized that I tend to run at about a 160 cadence when I’m comfortably chugging alongI was about to do a post-work 5K and wanted to speed through it to meet some friends at the finish for a frosty beverageIt was a Hip Hop kind of evening, so I had already Favorited G Mode by DJ Dennis J. That’s when it hit me! Instead of having the music match my cadence as I ran, why not set it higher than my normal cadence and play a game of chase?For a person that’s not into speed workouts, this was a freaking rad way to make it happenAnd by it, I mean a big time PR. I smashed that 5K in 24 minutes flatThose steps againPick a station you love that is close (within 20 bpm of) your natural cadenceMake sure you save it to your Favorites for easy accessBefore you start running, use MANUAL to set the BPM 5-10 points higher than your cadenceDog food be gone!Rock On!


How to Get Faster With RockMyRun

  ·  2 min

How to Get Faster With RockMyRun

Do you ever feel stuck in a workout rut?A friend of mine used to tell me my running was like “dog food,” because I ran the same path at the same pace at the same time every day. I always looked forward to the run, but there was never any variation – it was like dog food.Now, there’s a lot to be said for consistency, but I have to admit that my friend (ok, now he’s my husband) had a great point. I would go on and on about how I wanted to run faster, but I wasn’t actually challenging myself ever to do it. I was content to coast.The thing is, speed workouts aren’t for me. This sounds a little lazy, but I don’t find them to be fun, and when it’s not fun, it’s not happening before dawn breaks.Flash forward about 10 years later to a time after our fearless founder, Adam, had created RockMyRun and pretty much banned dog food runs forever.Here’s how I used RockMyRun to life hack a faster running time (and you can too!)I realized that I tend to run at about a 160 cadence when I’m comfortably chugging alongI was about to do a post-work 5K and wanted to speed through it to meet some friends at the finish for a frosty beverageIt was a Hip Hop kind of evening, so I had already Favorited G Mode by DJ Dennis J. That’s when it hit me! Instead of having the music match my cadence as I ran, why not set it higher than my normal cadence and play a game of chase?For a person that’s not into speed workouts, this was a freaking rad way to make it happenAnd by it, I mean a big time PR. I smashed that 5K in 24 minutes flatThose steps againPick a station you love that is close (within 20 bpm of) your natural cadenceMake sure you save it to your Favorites for easy accessBefore you start running, use MANUAL to set the BPM 5-10 points higher than your cadenceDog food be gone!Rock On!


Benefits of Incline Training

  ·  3 min

Benefits of Incline Training

It’s the dead of winter and you are more than likely getting sick and tired of using the treadmill for your cardio. You’ve tried plenty of different interval workouts, varying your speed and distances.  But still, you’re getting bored.  Well, here’s a good way to freshen things up and still get in a hell of a workout.  Hit that button on the left instead of the one on the right, and start running uphill.Here are just a few of the benefits to incline training.Higher Muscle Activation – This is just a really fancy term that means more muscles are involved.  When compared with standard flat level running, incline increases the activation of almost every lower body muscle group (quadriceps, hamstrings, calves, hip flexors, glutes),  particularly the calves and hip flexors.  Your calves are stretched a bit more because of the angle of your foot while landing, while your hip flexors are used to pull your knees higher in order to combat the incline of the hill.  That’s not to say the other muscles aren’t grinding it out either, because when you crank the incline up, they all have to work harder.Build Leg Strength – This goes hand in hand with the previous section.  Conventional wisdom says that the more you work a muscle, the more active it is, and the stronger it will become.  Since incline training increases muscle activation, it makes sense that it would increase the strength of those muscles.  Adding to this is the fact that the constant fight against gravity is intensified when you run uphill.  Your legs are working much harder at an incline, resulting in more strength gains when compared to flat running.Low Impact – Generally speaking, increased incline provides runners with a lower ground-contact time than flat terrain.  Your legs must move quicker to maintain the same speed, so you spend less time on the ground.  When you spend less time on the ground you place lower amounts of stress on your hips, knees, and feet.  Since we all know that running places a great deal of stress on the lower body, increased incline can be a great way to lower this stress, and thus reduce the risk of injury.Burn More Calories – This is a very simple concept—you’re working harder and putting out more effort.  Any time you do this, your body requires an increased energy production.  Any time we use more energy, we must burn more calories to do so.Great For Beginners – You’re new to the whole cardio and running world.  Maybe you’re not ready for distance running quite yet, but walking just isn’t cutting it.  Well, turn up the incline!!  Walking at an incline is a great way to bridge the gap between flat walking and running.  Incline will not only improve most cardio workouts, but it will also prepare your leg muscles for the rigors of running.So, next time you feel like you’re in a rut on the treadmill, forget about your normal workout and turn up that incline.  Or, better yet, go outside and find a hill and get some sprints in!!!  Your legs may hate it, but you’ll be glad you did it.Post contributed by Brock Jones.  Brock is Co-Owner and Head Trainer with BodyFIT, Inc. in Lexington, KY. He holds a Masters of Science in Exercise Physiology from the University of Kentucky and is an NSCA Certified Strength and Conditioning Specialist.  You can read more of Brock’s posts about fitness and exercise on the BodyFIT Punch Blog.


Benefits of Incline Training

  ·  3 min

Benefits of Incline Training

It’s the dead of winter and you are more than likely getting sick and tired of using the treadmill for your cardio. You’ve tried plenty of different interval workouts, varying your speed and distances.  But still, you’re getting bored.  Well, here’s a good way to freshen things up and still get in a hell of a workout.  Hit that button on the left instead of the one on the right, and start running uphill.Here are just a few of the benefits to incline training.Higher Muscle Activation – This is just a really fancy term that means more muscles are involved.  When compared with standard flat level running, incline increases the activation of almost every lower body muscle group (quadriceps, hamstrings, calves, hip flexors, glutes),  particularly the calves and hip flexors.  Your calves are stretched a bit more because of the angle of your foot while landing, while your hip flexors are used to pull your knees higher in order to combat the incline of the hill.  That’s not to say the other muscles aren’t grinding it out either, because when you crank the incline up, they all have to work harder.Build Leg Strength – This goes hand in hand with the previous section.  Conventional wisdom says that the more you work a muscle, the more active it is, and the stronger it will become.  Since incline training increases muscle activation, it makes sense that it would increase the strength of those muscles.  Adding to this is the fact that the constant fight against gravity is intensified when you run uphill.  Your legs are working much harder at an incline, resulting in more strength gains when compared to flat running.Low Impact – Generally speaking, increased incline provides runners with a lower ground-contact time than flat terrain.  Your legs must move quicker to maintain the same speed, so you spend less time on the ground.  When you spend less time on the ground you place lower amounts of stress on your hips, knees, and feet.  Since we all know that running places a great deal of stress on the lower body, increased incline can be a great way to lower this stress, and thus reduce the risk of injury.Burn More Calories – This is a very simple concept—you’re working harder and putting out more effort.  Any time you do this, your body requires an increased energy production.  Any time we use more energy, we must burn more calories to do so.Great For Beginners – You’re new to the whole cardio and running world.  Maybe you’re not ready for distance running quite yet, but walking just isn’t cutting it.  Well, turn up the incline!!  Walking at an incline is a great way to bridge the gap between flat walking and running.  Incline will not only improve most cardio workouts, but it will also prepare your leg muscles for the rigors of running.So, next time you feel like you’re in a rut on the treadmill, forget about your normal workout and turn up that incline.  Or, better yet, go outside and find a hill and get some sprints in!!!  Your legs may hate it, but you’ll be glad you did it.Post contributed by Brock Jones.  Brock is Co-Owner and Head Trainer with BodyFIT, Inc. in Lexington, KY. He holds a Masters of Science in Exercise Physiology from the University of Kentucky and is an NSCA Certified Strength and Conditioning Specialist.  You can read more of Brock’s posts about fitness and exercise on the BodyFIT Punch Blog.


  ·  1 min

Rockin’ Music, Meet GPS Tracking

We’ve all been there. You lace up your shoes and fire up your favorite tracking app to start your workout. Then, you close your tracking app, open RockMyRun, select your music, and, finally, go.That’s a lot of steps, right? Even for avid step trackers like ourselves, sometimes you need a break.That’s why we’re excited to announce the latest update to our iOS app: GPS tracking.  GPS TrackingOne of the first things you’ll notice when you update to the latest version of RockMyRun is the new Now Playing screen. Now, you can observe stats related to your duration, distance, and pace in real-time. Simply enable “GPS Tracking” in the app, begin moving, and watch those numbers roll in.  Improved Finish ScreenOnce you’ve completed your workout, you will be given a quick recap of your performance. You can name each workout, rate and submit a review of the station you just listened to, and view your workout-specific time, distance, pace, heart rate, steps, and calories burned.  Workout HistoryYou asked and we delivered. No more wondering what you listened to during that amazing 4-miler last week. From today on, you will be able to access a continuous record of each workout on your new History screen.Get the music you love and the data you need, all in one place. All you need to do is update your iPhone app now to get the latest version of RockMyRun. And most importantly, drop us a line at support@rockmyrun.com to let us know how you feel about these updates!Curious about what we have in store for Apple Watch? Check it out here.


  ·  1 min

Rockin’ Music, Meet GPS Tracking

We’ve all been there. You lace up your shoes and fire up your favorite tracking app to start your workout. Then, you close your tracking app, open RockMyRun, select your music, and, finally, go.That’s a lot of steps, right? Even for avid step trackers like ourselves, sometimes you need a break.That’s why we’re excited to announce the latest update to our iOS app: GPS tracking.  GPS TrackingOne of the first things you’ll notice when you update to the latest version of RockMyRun is the new Now Playing screen. Now, you can observe stats related to your duration, distance, and pace in real-time. Simply enable “GPS Tracking” in the app, begin moving, and watch those numbers roll in.  Improved Finish ScreenOnce you’ve completed your workout, you will be given a quick recap of your performance. You can name each workout, rate and submit a review of the station you just listened to, and view your workout-specific time, distance, pace, heart rate, steps, and calories burned.  Workout HistoryYou asked and we delivered. No more wondering what you listened to during that amazing 4-miler last week. From today on, you will be able to access a continuous record of each workout on your new History screen.Get the music you love and the data you need, all in one place. All you need to do is update your iPhone app now to get the latest version of RockMyRun. And most importantly, drop us a line at support@rockmyrun.com to let us know how you feel about these updates!Curious about what we have in store for Apple Watch? Check it out here.


Return to Running: Easier Than You Think

  ·  3 min

Return to Running: Easier Than You Think

Odds are that at some point in your life, you’re going to have to take time away from running. It happens to everybody. Maybe it’s the end of a long race season and you’re simply burned out. Or maybe you’ve just married and had children. Or sometimes, holidays just get in the way. Regardless of the reason, you’re not alone. But, fear not, because getting back into that routine or following that training plan again may not be as difficult as it seems.LEARNING HOW TO RUNJust like a student in medical school is learning about the human body and how it functions, every person out on the road is teaching his or her own body how to run. Within the Central Nervous System, your brain and muscles communicate through electrical signals going back and forth. This feedback loop trains the muscles, both skeletal and respiratory, to adapt to the demands of running. Think of it like this: With every workout you do, you’re banking up memory on how to run. Just as with every time you studied in college, you improved your knowledge of a particular subject, you’re improving your body’s ability to run.Going even further than “training the CNS” is the fact that your body changes physiologically in response to running. The more you run and strengthen the muscles, the more nuclei they develop. The importance of this is that nuclei contain the DNA necessary and directly responsible for muscular growth. Now, here’s the real kicker…. Research shows that even if you quit running or exercising, these bad boys stick around. So, if you’re trying to get back into it after taking a long hiatus, you really are already one step ahead.THE BODY DOESN’T FORGETI have a lot of clients who ask me questions about the human body – how it adapts to certain exercise, the best exercise for this, the best food for that, etc. I’ve been out of school for over five years now, but I still remember the answers to these questions. My point is that, just like the brain remembers TONS of information, your body will remember how to run, and how to do it well. When starting back up again most runners will notice that, when compared to beginning for the first time, they are MUCH better. The active muscles have been trained before are able to perform well. The heart and cardiac muscles have been trained and do not become as stressed as before. Because of this, it’s fair to say that you can get in shape easier the second time around than the first time.Think about this… How many times have you seen an athlete of some sort pick a sport back up after a long break? Many times it’s almost as if they never left. Now, sure, sometimes it’s because they’re just that good, but many times it’s because their bodies have been through the rigors before and know how to adapt. You are the exact same! You may never be able to run a 6:00 mile, but you can pick right back up where you left off. Just like you know what it takes, your nervous system and skeletal muscles know what it takes too, and they’re ready for the challenge.All you gotta do now is get your butt up from the couch and get going!!Post contributed by Brock Jones.  Brock is Co-Owner and Head Trainer with BodyFIT, Inc. in Lexington, KY. He holds a Masters of Science in Exercise Physiology from the University of Kentucky and is an NSCA Certified Strength and Conditioning Specialist.  You can read more of Brock’s posts about fitness and exercise on the BodyFIT Punch Blog.


Return to Running: Easier Than You Think

  ·  3 min

Return to Running: Easier Than You Think

Odds are that at some point in your life, you’re going to have to take time away from running. It happens to everybody. Maybe it’s the end of a long race season and you’re simply burned out. Or maybe you’ve just married and had children. Or sometimes, holidays just get in the way. Regardless of the reason, you’re not alone. But, fear not, because getting back into that routine or following that training plan again may not be as difficult as it seems.LEARNING HOW TO RUNJust like a student in medical school is learning about the human body and how it functions, every person out on the road is teaching his or her own body how to run. Within the Central Nervous System, your brain and muscles communicate through electrical signals going back and forth. This feedback loop trains the muscles, both skeletal and respiratory, to adapt to the demands of running. Think of it like this: With every workout you do, you’re banking up memory on how to run. Just as with every time you studied in college, you improved your knowledge of a particular subject, you’re improving your body’s ability to run.Going even further than “training the CNS” is the fact that your body changes physiologically in response to running. The more you run and strengthen the muscles, the more nuclei they develop. The importance of this is that nuclei contain the DNA necessary and directly responsible for muscular growth. Now, here’s the real kicker…. Research shows that even if you quit running or exercising, these bad boys stick around. So, if you’re trying to get back into it after taking a long hiatus, you really are already one step ahead.THE BODY DOESN’T FORGETI have a lot of clients who ask me questions about the human body – how it adapts to certain exercise, the best exercise for this, the best food for that, etc. I’ve been out of school for over five years now, but I still remember the answers to these questions. My point is that, just like the brain remembers TONS of information, your body will remember how to run, and how to do it well. When starting back up again most runners will notice that, when compared to beginning for the first time, they are MUCH better. The active muscles have been trained before are able to perform well. The heart and cardiac muscles have been trained and do not become as stressed as before. Because of this, it’s fair to say that you can get in shape easier the second time around than the first time.Think about this… How many times have you seen an athlete of some sort pick a sport back up after a long break? Many times it’s almost as if they never left. Now, sure, sometimes it’s because they’re just that good, but many times it’s because their bodies have been through the rigors before and know how to adapt. You are the exact same! You may never be able to run a 6:00 mile, but you can pick right back up where you left off. Just like you know what it takes, your nervous system and skeletal muscles know what it takes too, and they’re ready for the challenge.All you gotta do now is get your butt up from the couch and get going!!Post contributed by Brock Jones.  Brock is Co-Owner and Head Trainer with BodyFIT, Inc. in Lexington, KY. He holds a Masters of Science in Exercise Physiology from the University of Kentucky and is an NSCA Certified Strength and Conditioning Specialist.  You can read more of Brock’s posts about fitness and exercise on the BodyFIT Punch Blog.


How to Get Faster With RockMyRun

  ·  2 min

How to Get Faster With RockMyRun

Do you ever feel stuck in a workout rut?A friend of mine used to tell me my running was like “dog food,” because I ran the same path at the same pace at the same time every day. I always looked forward to the run, but there was never any variation – it was like dog food.Now, there’s a lot to be said for consistency, but I have to admit that my friend (ok, now he’s my husband) had a great point. I would go on and on about how I wanted to run faster, but I wasn’t actually challenging myself ever to do it. I was content to coast.The thing is, speed workouts aren’t for me. This sounds a little lazy, but I don’t find them to be fun, and when it’s not fun, it’s not happening before dawn breaks.Flash forward about 10 years later to a time after our fearless founder, Adam, had created RockMyRun and pretty much banned dog food runs forever.Here’s how I used RockMyRun to life hack a faster running time (and you can too!)I realized that I tend to run at about a 160 cadence when I’m comfortably chugging alongI was about to do a post-work 5K and wanted to speed through it to meet some friends at the finish for a frosty beverageIt was a Hip Hop kind of evening, so I had already Favorited G Mode by DJ Dennis J. That’s when it hit me! Instead of having the music match my cadence as I ran, why not set it higher than my normal cadence and play a game of chase?For a person that’s not into speed workouts, this was a freaking rad way to make it happenAnd by it, I mean a big time PR. I smashed that 5K in 24 minutes flatThose steps againPick a station you love that is close (within 20 bpm of) your natural cadenceMake sure you save it to your Favorites for easy accessBefore you start running, use MANUAL to set the BPM 5-10 points higher than your cadenceDog food be gone!Rock On!


How to Get Faster With RockMyRun

  ·  2 min

How to Get Faster With RockMyRun

Do you ever feel stuck in a workout rut?A friend of mine used to tell me my running was like “dog food,” because I ran the same path at the same pace at the same time every day. I always looked forward to the run, but there was never any variation – it was like dog food.Now, there’s a lot to be said for consistency, but I have to admit that my friend (ok, now he’s my husband) had a great point. I would go on and on about how I wanted to run faster, but I wasn’t actually challenging myself ever to do it. I was content to coast.The thing is, speed workouts aren’t for me. This sounds a little lazy, but I don’t find them to be fun, and when it’s not fun, it’s not happening before dawn breaks.Flash forward about 10 years later to a time after our fearless founder, Adam, had created RockMyRun and pretty much banned dog food runs forever.Here’s how I used RockMyRun to life hack a faster running time (and you can too!)I realized that I tend to run at about a 160 cadence when I’m comfortably chugging alongI was about to do a post-work 5K and wanted to speed through it to meet some friends at the finish for a frosty beverageIt was a Hip Hop kind of evening, so I had already Favorited G Mode by DJ Dennis J. That’s when it hit me! Instead of having the music match my cadence as I ran, why not set it higher than my normal cadence and play a game of chase?For a person that’s not into speed workouts, this was a freaking rad way to make it happenAnd by it, I mean a big time PR. I smashed that 5K in 24 minutes flatThose steps againPick a station you love that is close (within 20 bpm of) your natural cadenceMake sure you save it to your Favorites for easy accessBefore you start running, use MANUAL to set the BPM 5-10 points higher than your cadenceDog food be gone!Rock On!


Benefits of Incline Training

  ·  3 min

Benefits of Incline Training

It’s the dead of winter and you are more than likely getting sick and tired of using the treadmill for your cardio. You’ve tried plenty of different interval workouts, varying your speed and distances.  But still, you’re getting bored.  Well, here’s a good way to freshen things up and still get in a hell of a workout.  Hit that button on the left instead of the one on the right, and start running uphill.Here are just a few of the benefits to incline training.Higher Muscle Activation – This is just a really fancy term that means more muscles are involved.  When compared with standard flat level running, incline increases the activation of almost every lower body muscle group (quadriceps, hamstrings, calves, hip flexors, glutes),  particularly the calves and hip flexors.  Your calves are stretched a bit more because of the angle of your foot while landing, while your hip flexors are used to pull your knees higher in order to combat the incline of the hill.  That’s not to say the other muscles aren’t grinding it out either, because when you crank the incline up, they all have to work harder.Build Leg Strength – This goes hand in hand with the previous section.  Conventional wisdom says that the more you work a muscle, the more active it is, and the stronger it will become.  Since incline training increases muscle activation, it makes sense that it would increase the strength of those muscles.  Adding to this is the fact that the constant fight against gravity is intensified when you run uphill.  Your legs are working much harder at an incline, resulting in more strength gains when compared to flat running.Low Impact – Generally speaking, increased incline provides runners with a lower ground-contact time than flat terrain.  Your legs must move quicker to maintain the same speed, so you spend less time on the ground.  When you spend less time on the ground you place lower amounts of stress on your hips, knees, and feet.  Since we all know that running places a great deal of stress on the lower body, increased incline can be a great way to lower this stress, and thus reduce the risk of injury.Burn More Calories – This is a very simple concept—you’re working harder and putting out more effort.  Any time you do this, your body requires an increased energy production.  Any time we use more energy, we must burn more calories to do so.Great For Beginners – You’re new to the whole cardio and running world.  Maybe you’re not ready for distance running quite yet, but walking just isn’t cutting it.  Well, turn up the incline!!  Walking at an incline is a great way to bridge the gap between flat walking and running.  Incline will not only improve most cardio workouts, but it will also prepare your leg muscles for the rigors of running.So, next time you feel like you’re in a rut on the treadmill, forget about your normal workout and turn up that incline.  Or, better yet, go outside and find a hill and get some sprints in!!!  Your legs may hate it, but you’ll be glad you did it.Post contributed by Brock Jones.  Brock is Co-Owner and Head Trainer with BodyFIT, Inc. in Lexington, KY. He holds a Masters of Science in Exercise Physiology from the University of Kentucky and is an NSCA Certified Strength and Conditioning Specialist.  You can read more of Brock’s posts about fitness and exercise on the BodyFIT Punch Blog.


Benefits of Incline Training

  ·  3 min

Benefits of Incline Training

It’s the dead of winter and you are more than likely getting sick and tired of using the treadmill for your cardio. You’ve tried plenty of different interval workouts, varying your speed and distances.  But still, you’re getting bored.  Well, here’s a good way to freshen things up and still get in a hell of a workout.  Hit that button on the left instead of the one on the right, and start running uphill.Here are just a few of the benefits to incline training.Higher Muscle Activation – This is just a really fancy term that means more muscles are involved.  When compared with standard flat level running, incline increases the activation of almost every lower body muscle group (quadriceps, hamstrings, calves, hip flexors, glutes),  particularly the calves and hip flexors.  Your calves are stretched a bit more because of the angle of your foot while landing, while your hip flexors are used to pull your knees higher in order to combat the incline of the hill.  That’s not to say the other muscles aren’t grinding it out either, because when you crank the incline up, they all have to work harder.Build Leg Strength – This goes hand in hand with the previous section.  Conventional wisdom says that the more you work a muscle, the more active it is, and the stronger it will become.  Since incline training increases muscle activation, it makes sense that it would increase the strength of those muscles.  Adding to this is the fact that the constant fight against gravity is intensified when you run uphill.  Your legs are working much harder at an incline, resulting in more strength gains when compared to flat running.Low Impact – Generally speaking, increased incline provides runners with a lower ground-contact time than flat terrain.  Your legs must move quicker to maintain the same speed, so you spend less time on the ground.  When you spend less time on the ground you place lower amounts of stress on your hips, knees, and feet.  Since we all know that running places a great deal of stress on the lower body, increased incline can be a great way to lower this stress, and thus reduce the risk of injury.Burn More Calories – This is a very simple concept—you’re working harder and putting out more effort.  Any time you do this, your body requires an increased energy production.  Any time we use more energy, we must burn more calories to do so.Great For Beginners – You’re new to the whole cardio and running world.  Maybe you’re not ready for distance running quite yet, but walking just isn’t cutting it.  Well, turn up the incline!!  Walking at an incline is a great way to bridge the gap between flat walking and running.  Incline will not only improve most cardio workouts, but it will also prepare your leg muscles for the rigors of running.So, next time you feel like you’re in a rut on the treadmill, forget about your normal workout and turn up that incline.  Or, better yet, go outside and find a hill and get some sprints in!!!  Your legs may hate it, but you’ll be glad you did it.Post contributed by Brock Jones.  Brock is Co-Owner and Head Trainer with BodyFIT, Inc. in Lexington, KY. He holds a Masters of Science in Exercise Physiology from the University of Kentucky and is an NSCA Certified Strength and Conditioning Specialist.  You can read more of Brock’s posts about fitness and exercise on the BodyFIT Punch Blog.


  ·  1 min

Rockin’ Music, Meet GPS Tracking

We’ve all been there. You lace up your shoes and fire up your favorite tracking app to start your workout. Then, you close your tracking app, open RockMyRun, select your music, and, finally, go.That’s a lot of steps, right? Even for avid step trackers like ourselves, sometimes you need a break.That’s why we’re excited to announce the latest update to our iOS app: GPS tracking.  GPS TrackingOne of the first things you’ll notice when you update to the latest version of RockMyRun is the new Now Playing screen. Now, you can observe stats related to your duration, distance, and pace in real-time. Simply enable “GPS Tracking” in the app, begin moving, and watch those numbers roll in.  Improved Finish ScreenOnce you’ve completed your workout, you will be given a quick recap of your performance. You can name each workout, rate and submit a review of the station you just listened to, and view your workout-specific time, distance, pace, heart rate, steps, and calories burned.  Workout HistoryYou asked and we delivered. No more wondering what you listened to during that amazing 4-miler last week. From today on, you will be able to access a continuous record of each workout on your new History screen.Get the music you love and the data you need, all in one place. All you need to do is update your iPhone app now to get the latest version of RockMyRun. And most importantly, drop us a line at support@rockmyrun.com to let us know how you feel about these updates!Curious about what we have in store for Apple Watch? Check it out here.


  ·  1 min

Rockin’ Music, Meet GPS Tracking

We’ve all been there. You lace up your shoes and fire up your favorite tracking app to start your workout. Then, you close your tracking app, open RockMyRun, select your music, and, finally, go.That’s a lot of steps, right? Even for avid step trackers like ourselves, sometimes you need a break.That’s why we’re excited to announce the latest update to our iOS app: GPS tracking.  GPS TrackingOne of the first things you’ll notice when you update to the latest version of RockMyRun is the new Now Playing screen. Now, you can observe stats related to your duration, distance, and pace in real-time. Simply enable “GPS Tracking” in the app, begin moving, and watch those numbers roll in.  Improved Finish ScreenOnce you’ve completed your workout, you will be given a quick recap of your performance. You can name each workout, rate and submit a review of the station you just listened to, and view your workout-specific time, distance, pace, heart rate, steps, and calories burned.  Workout HistoryYou asked and we delivered. No more wondering what you listened to during that amazing 4-miler last week. From today on, you will be able to access a continuous record of each workout on your new History screen.Get the music you love and the data you need, all in one place. All you need to do is update your iPhone app now to get the latest version of RockMyRun. And most importantly, drop us a line at support@rockmyrun.com to let us know how you feel about these updates!Curious about what we have in store for Apple Watch? Check it out here.


Return to Running: Easier Than You Think

  ·  3 min

Return to Running: Easier Than You Think

Odds are that at some point in your life, you’re going to have to take time away from running. It happens to everybody. Maybe it’s the end of a long race season and you’re simply burned out. Or maybe you’ve just married and had children. Or sometimes, holidays just get in the way. Regardless of the reason, you’re not alone. But, fear not, because getting back into that routine or following that training plan again may not be as difficult as it seems.LEARNING HOW TO RUNJust like a student in medical school is learning about the human body and how it functions, every person out on the road is teaching his or her own body how to run. Within the Central Nervous System, your brain and muscles communicate through electrical signals going back and forth. This feedback loop trains the muscles, both skeletal and respiratory, to adapt to the demands of running. Think of it like this: With every workout you do, you’re banking up memory on how to run. Just as with every time you studied in college, you improved your knowledge of a particular subject, you’re improving your body’s ability to run.Going even further than “training the CNS” is the fact that your body changes physiologically in response to running. The more you run and strengthen the muscles, the more nuclei they develop. The importance of this is that nuclei contain the DNA necessary and directly responsible for muscular growth. Now, here’s the real kicker…. Research shows that even if you quit running or exercising, these bad boys stick around. So, if you’re trying to get back into it after taking a long hiatus, you really are already one step ahead.THE BODY DOESN’T FORGETI have a lot of clients who ask me questions about the human body – how it adapts to certain exercise, the best exercise for this, the best food for that, etc. I’ve been out of school for over five years now, but I still remember the answers to these questions. My point is that, just like the brain remembers TONS of information, your body will remember how to run, and how to do it well. When starting back up again most runners will notice that, when compared to beginning for the first time, they are MUCH better. The active muscles have been trained before are able to perform well. The heart and cardiac muscles have been trained and do not become as stressed as before. Because of this, it’s fair to say that you can get in shape easier the second time around than the first time.Think about this… How many times have you seen an athlete of some sort pick a sport back up after a long break? Many times it’s almost as if they never left. Now, sure, sometimes it’s because they’re just that good, but many times it’s because their bodies have been through the rigors before and know how to adapt. You are the exact same! You may never be able to run a 6:00 mile, but you can pick right back up where you left off. Just like you know what it takes, your nervous system and skeletal muscles know what it takes too, and they’re ready for the challenge.All you gotta do now is get your butt up from the couch and get going!!Post contributed by Brock Jones.  Brock is Co-Owner and Head Trainer with BodyFIT, Inc. in Lexington, KY. He holds a Masters of Science in Exercise Physiology from the University of Kentucky and is an NSCA Certified Strength and Conditioning Specialist.  You can read more of Brock’s posts about fitness and exercise on the BodyFIT Punch Blog.


Return to Running: Easier Than You Think

  ·  3 min

Return to Running: Easier Than You Think

Odds are that at some point in your life, you’re going to have to take time away from running. It happens to everybody. Maybe it’s the end of a long race season and you’re simply burned out. Or maybe you’ve just married and had children. Or sometimes, holidays just get in the way. Regardless of the reason, you’re not alone. But, fear not, because getting back into that routine or following that training plan again may not be as difficult as it seems.LEARNING HOW TO RUNJust like a student in medical school is learning about the human body and how it functions, every person out on the road is teaching his or her own body how to run. Within the Central Nervous System, your brain and muscles communicate through electrical signals going back and forth. This feedback loop trains the muscles, both skeletal and respiratory, to adapt to the demands of running. Think of it like this: With every workout you do, you’re banking up memory on how to run. Just as with every time you studied in college, you improved your knowledge of a particular subject, you’re improving your body’s ability to run.Going even further than “training the CNS” is the fact that your body changes physiologically in response to running. The more you run and strengthen the muscles, the more nuclei they develop. The importance of this is that nuclei contain the DNA necessary and directly responsible for muscular growth. Now, here’s the real kicker…. Research shows that even if you quit running or exercising, these bad boys stick around. So, if you’re trying to get back into it after taking a long hiatus, you really are already one step ahead.THE BODY DOESN’T FORGETI have a lot of clients who ask me questions about the human body – how it adapts to certain exercise, the best exercise for this, the best food for that, etc. I’ve been out of school for over five years now, but I still remember the answers to these questions. My point is that, just like the brain remembers TONS of information, your body will remember how to run, and how to do it well. When starting back up again most runners will notice that, when compared to beginning for the first time, they are MUCH better. The active muscles have been trained before are able to perform well. The heart and cardiac muscles have been trained and do not become as stressed as before. Because of this, it’s fair to say that you can get in shape easier the second time around than the first time.Think about this… How many times have you seen an athlete of some sort pick a sport back up after a long break? Many times it’s almost as if they never left. Now, sure, sometimes it’s because they’re just that good, but many times it’s because their bodies have been through the rigors before and know how to adapt. You are the exact same! You may never be able to run a 6:00 mile, but you can pick right back up where you left off. Just like you know what it takes, your nervous system and skeletal muscles know what it takes too, and they’re ready for the challenge.All you gotta do now is get your butt up from the couch and get going!!Post contributed by Brock Jones.  Brock is Co-Owner and Head Trainer with BodyFIT, Inc. in Lexington, KY. He holds a Masters of Science in Exercise Physiology from the University of Kentucky and is an NSCA Certified Strength and Conditioning Specialist.  You can read more of Brock’s posts about fitness and exercise on the BodyFIT Punch Blog.


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