Run and Become allows you to set personalised training plans and will also track and log all your runs.  

• Choose the distance you would like to race/run or select free run 
• Choose the time you would like to run it in 
• Choose the number of days per week you would like to train 
• Choose the number of weeks you would like to train for 
• Choose to train once or twice a day 

Also use:  

Strength and stretching sessions incorporated into programme 

Heart rate training zones incorporated into every session 

Heart rate training zones changes for 

• Warm up  

• Training session 

• Warm down 

Injury Support 

GPS Tracking 

Session logging 

Why are Heart Rate Training Zones so Important

They’re a much better marker than speed – Most running aps will give you a set pace to run at for a given session. This is what professionals call focusing on the ‘outcome’, rather than the ‘process’. The speed we run will depends on our fitness levels and how good we feel on the day. The best way to improve those things is to run to our heart rates. This is used by all elite runners now, as it allows them to run to the intensity level that they require for that day. The body also has different types of energy systems – and we can work the different ones by controlling the heart rates we work at.  

Aiming at a set speed and not knowing the condition our body is pointless and more likely to lead to injury and illness. If you have a heart condition (that you may not know about), it can also be dangerous.  

If you focus on a science-based approach – that regulates the intensity of each session using heart rate training zones – you will improve your speed more quickly anyhow  

Changes within session –  Even the aps and social media channels that advise you to use heart rate training zones, usually give you a set zone for each session. This is wrong, as your heart rate training zone should vary within a session. 

If you’re doing a steady run, it’s very easy to log it with an app like Strava to see how far and fast you ran within one session. However, it is much more sensible to warm up within a steady run – meaning you should keep the heart rate lower at the start. The reason for this is that it gives time for the body to get blood into the muscles, reducing the risk of injury and increasing the suppleness. This approach also decreases the pressure on the heart muscles which don’t have to pump larger amounts of blood, (stroke volume), instantly.  

They Indicate your recovery level – Our heart rates are a great guide to how well we have recovered from previous sessions. They’re also a great guide to general tiredness or the possibility that we’re fighting an infection or experiencing high stress levels. By using the heart rate training zones, you allow your body to train to its optimal level for that day and prevent it over-exerting itself if it hasn’t fully recovered – or if it is under strain from possible infection or stress.  

They allow you to optimise your training time – Most people don’t realise that the immune system responds well to low intensity training at regular periods. It produces helpers for us called ‘antibodies’, which act as soldiers guarding us against things trying to invade our bodies. They can be found on the skin and in our orifices saliva, blood and gut lining.   

When we train at a lower intensity our production of antibodies raises and when we train at higher intensities, our production of antibodies reduces. Run and Become does all the hard work for you, in setting an optimised programme (if that’s what you want). The programmes set and their corresponding heart rates will allow constant regeneration of your immune system along with high level training. If however, you just want to use it to track your training, then you can use ‘Free Run’. 

Personalized Plans for Specific Distances

If you have set yourself a goal of training for a specific distance and time, then you can get a personalised plan from ‘Run and Become’ for this. You can set it around your timetable and also choose the number of weeks you would like to train for.  

5K 

10K 

Half Marathon 

Full Marathon 

 Our app will set your training according to the time you’re after. 

Strength Training as Part of Your Plan

The Sport and Health App allows you to develop personalised strength programmes that you can use as part of your overall training. 

Stretching Routines Within Your Plan

Our app also allows you to develop a personalised stretching plan within your overall plan  

Starting Out  

Run and become allows you to progress at your rate. You can set your own parameters and our heart rate training system will make sure you optimize your workouts.  

We will also give you guidance on how to train, what to eat and when, and how to stay hydrated. And if that’s not enough, you can contact our support team. 

What to Do After Couch to 5k ? 

Many people have benefited from the Couch to 5K programme, which is a simple programme designed to get members of the public from their couch to running 5K with an easy-to-follow running programme. The app has been downloaded over 5 million times. However, there are two main issues with it.  

1. Users who have encountered injury while using it haven’t known what to do
2. Users who have completed it, haven’t known what to do next

‘Run and Become’ solves both these issues. It has specific guidance for runners on how to rehab from injuries. It also allows users to set new goals, whether that’s increasing mileage or aiming to run faster. With it’s detailed heart rate training zones, GPS tracking and use of interval and hill training – it will take your training to a whole new level.