Sworkit, as stated on their website, “…builds randomized circuit training workouts that you can do anywhere. You just choose which part of your body you want to work on and how long you have to work out, and Sworkit takes care of the rest.”

I was traveling last week and decided to test the above claim. It was a good time to do so, since the workouts on Sworkit are all bodyweight and require no equipment. I traveled with just a carry-on and, of course, had a lackluster gym at my hotel. My findings are below.

Variety is a Plus

When you start up Sworkit, you get a basic instructions list, along with some features for the Premium version. Hit Continue and you’ll be brought into a screen where you can choose to do strength training or “Yoga, Cardio & More.”

Strength

The strength screen first gives you the option of selecting a specific part of the body you’d like to work out. “Full Body,” “Upper Body,” “Core Strength,” “Lower Body,” “Anything Goes,” and “Custom Workout” are all options here. As with most bodyweight strength exercises, you will end up using muscles in the entire body in most movements, but they do categorize the primary movers (for example, arms for push ups and legs for squats) fairly well for these options.

The only category I found unnecessary was the “Anything Goes” category, as it truly randomizes all the movements. You can end up doing five variations of push ups in a row, which can be frustrating, especially since you have to stop and press a button if you want to skip an exercise.

Yoga, Cardio & More

The “Yoga, Cardio & More” section provides some warm ups, a few options for yoga (which seem to be a vinyasa style), and stretching. I used the yoga options on my rest days and found it to be sufficient for myself, since I’ve been to several classes and have some experience. The fact that it does not show or explain the transitions from one movement to another would possibly be frustrating for someone newer to a yoga practice. The stretching options seemed a bit more straightforward, as they were standard stretches I’ve seen in track and other sports, and the illustrations are well done.

Other Features

When doing either strength or the “Yoga, Cardio & More” option, you can choose a length of time to perform movements, starting with five minutes. Then, while working out, you can pause, skip exercises and movements, and turn sound on and off from the workout screen.

When you finish, Sworkit invites you to challenge a friend by posting to Facebook or Twitter, or by sending an email. I did appreciate that they let you challenge someone, or perhaps send your workout to a coach, without broadcasting it to the world if you don’t want to.

My one complaint when using the app is that if you want to watch the video of a movement, it has to take you out of the app to a video viewer. It does pause the workout while you do that, but the transition is jarring and could be better.

Summary

For a free version of an app, Sworkit is excellent. It has a large library of movements, and is easy to navigate. I’ll be putting it on my list of apps for clients to install when traveling, and most likely getting the premium version myself. If you’re traveling this summer and need a hotel room workout option, I recommend it.

Sworkit is available for free for Android or iPhone.

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Adventure running games have become fairly popular, especially with the creation of Zombie, Run! and the Zombies, Run! 5K trainer, as well as non-fitness but GPS-based games like Ingress.

But what if you aren’t particularly into zombies and want to get running? What if you’re more the type for battling with aliens while wearing an exosuit? Well, there’s an app for that!

The Details

BattleSuit Runner Fitness is a GPS-enabled role-playing game. The interactive platform allows you to achieve success on various missions by changing speed and direction during your run. You can choose the length of the mission, and provide a music playlist to use during the mission.

Start out at the pace you like with your music playing, and BattleSuit Runner will take you through the plot of your mission. While on your mission, you are encouraged to speed up and slow down, as well as retrieve items like a special metal called iridium. The iridium lets you upgrade your suit. So, at the end of the mission, you get suit upgrades and other powers to make the next mission even more interesting. (Note: The suit upgrades only “stick” in the paid version.)

Additional Features

BattleSuit Runner doesn’t have a huge amount of settings, but what it has is useful. There’s a setting for kilometers or miles for distance, and for how fast to expect sprint speeds to be, from “easy,” to “commando,” and beyond. Additionally, there’s an ability to post your run to Facebook, for those of you who love to share.

Features I’d Like to See

Currently BattleSuit Runner has no synchronization with a fitness app like MyFitnessPal, Nudge, or any other tracking applications. I’d love to see a way to push data to at least one of these so that calories and workouts could be easily integrated into a daily count.

Known Issues

The only known technical issues I could find with this app had to do with music. Apparently, if you do not have a music application currently installed, you can’t use the application. As someone who can’t live without music, I was a little appalled at the thought of running without it. But I think freedom of choice is important, and the makers of this app most likely assumed that the user would already have at least one music app installed.

With a free version to try it out, there’s no reason not to give BattleSuit Runner a try. I find it to be a cross between the Metroid video game and the Starship Troopers movie, and it’s a lot of fun. Let me know if you do try it out and what you think, especially if you’ve tried Zombies, Run! as well.

BattleSuit Runner Fitness is available free of charge for iPhone and Android.

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Debates about authenticity aside, the paleo diet has been and still is a pretty large trend in gyms across the globe, particularly for CrossFitters. More often than not, mixed within gym orientation or onboarding classes is a nutrition class or two highlighting the perks of eating an unprocessed and, most likely, paleo-based diet.

Typically, a few handouts are given and the questions begin. Can I drink almond milk? Cashew milk? What about peanuts? Popcorn? What can I eat? What can’t I eat? Knowing we all navigate these questions, I thought it was a great time to review the Paleo Central app from Nerd Fitness. The app has been out since last year, but has been updated recently.

Paleo Central provides a simple interface for searching for foods to determine whether or not they are paleo. The search field keeps things simple, but if you’d like to browse through a list of foods, simply swipe to the right for a list of options, including “Browse Paleo Food.” The browse function allows you to look at everything from beverages, to fats and oils, to meats. You can easily see what foods might have added ingredients that are not paleo, and what foods are simply not paleo-approved.

Additional Features

Along with the simple search functions allowing you to stay on the straight and narrow of paleo dining in a modern processed world, there’s a “Paleo Guidelines” option. This option gives some additional resources for recipes, addresses the issue of dairy, and provides a basic guideline for dining like a caveman.

Left: Menu screen; Right: Guidelines screen

Any Issues?

As with any food search tool, I’d love a way to log meals as well, especially with the tendency to undereat when first starting with paleo. But that’s just not the way this paleo cookie was meant to crumble. Perhaps they’ll bring that feature in for future versions.

Summary

For people first trying out a paleo lifestyle, this could be a great tool for dining out, going to cookouts, or simply hitting the grocery store. Some simple recipes would be a great addition to this app, but overall it succeeds in answering the basic question: “Is it paleo?”

The Paleo Central app is available for $0.99 at NerdFitness.com.

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If you are starting out with a fitness regimen and finding it hard to keep track of all the different elements of wellness via several different apps, there’s an app for that. Nudge was created with the idea that you should be able to view all your fitness data – from sleep, to food, to running mileage – in one spot, and be able to get a little social with it, too.

After hearing about the new Nudge app several times from my editor, a few online reviews, and a promotion or two, I realized I should take a look myself to see what all the fuss is about. While the idea seems to be far from fully realized, Nudge has promise, and could be useful now for a number of different applications.

The Basics

Download the app from the website and create a user account. Yes, it does require registration, but you can use your Facebook account if you like, and it only requires some basic information to get going. Once you’ve got your account up and running, you can swipe to the right and connect to all your fitness apps.

Left: Registration screen; Right: Swipe to sync screen

That is, you can sync as long as you have an app from one of the six groups that Nudge currently supports. Currently Fitbit and Up by Jawbone seem to be the only devices supported for importing activity. As a Withings user, this created some extra effort in my testing, and was a bit disappointing. With a lot of other contenders on the market as well like Nike, Polar and Garmin, one would think this would be a priority.

The other supported apps include MapMyFitness, Moves, RunKeeper, and Strava. These are all GPS-type trackers and make sense for synchronizing outside of the time and distance tracking provided by the app.

Daily Tracking

The daily tracking screen has you track basic information about beverages, food, and activity. It includes indulgences like alcohol and cigarettes, which I’ve never seen before, and may make it good for tracking smoking cessation programs. I was surprised that the food tracking was not more robust, though it was very easy to input data across the different categories with the tap of a finger to add a new vegetable, fruit, or grain.

Left: Sync screen; Right: Daily tracking screen

(Even More) Social Media

Nudge includes a section called “Clubs” where you can sign up for different interests and be involved in discussions. It also lets you “friend” people to compare your wellness points and have a little healthy competition. The app asks if you’re part of a club or organization when you start, so I can only assume they’re hoping employers pick this up as a central tracking app for healthcare incentives.

The Final Verdict

If you’re not looking to do a food diary, this is a great app to start off with, provided your activity tracking device is supported. I found the interface to be easy to use, and the general nutrition tracker gave me a general idea of the day’s intake without getting too involved.

Personally, I’ll keep using MyFitnessPal, which integrates more apps and devices and has better food tracking. But as they say, something is better than nothing, so if you find a full food diary to be a bit much, this app may be the something you need.

Nudge is available for free at NudgeYourself.com.

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I’m no slouch when it comes to personal safety. I tend to not wear headphones when walking, I avoid unlit streets if it’s late and I’m alone, and I’ve even been PDR (Personal Defense Readiness) certified. But unfortunately I know that no matter how prepared I think I am, bad things still can happen.

We’ve had two people walking alone attacked in my fairly nice suburb of Boston in the last month. The city has made statements recommending that people be aware of their surroundings and not go running alone. It was right around that time I heard of Kitestring, a web-based application that you control via their website and text messages. Kitestring lets the right people know via text if you haven’t checked in after a run, walk, trip, or perhaps a blind date.

The Basics

Register for Kitestring by going to their website and entering your name and cell phone number. A confirmation code that you enter at the next screen will be sent to your phone , along with your password. Then you’ll enter your first emergency contact. Don’t worry, you can have more than one. At that point, you can set your emergency message to describe what you’re doing, where you’re going, or who you are with.

Contact Screen

Message Screen

Then you can also set a Check-in Word to use if you want to disable the service, as well as a Duress Code to use if something goes wrong before your check-in time. Simply text those words to the Kitestring phone number to either end your monitored trip or set off the emergency contact notifications early. Ready to go on a run, walk, or other activity alone? Just select a time duration and be on your way!

Check-in Word/Duress Code Screen

Timer Screen

Additional Features

Kitestring also has additional ways you can control your check-in settings, messages, and contacts. You can select what individual emergency contacts should be notified when you set your message, and customize the alert message from the web interface and your phone. You can also extend your check-in time from your phone, just by texting the Kitestring contact number. A number of additional settings and controls can be found in the FAQ on the web site.

Any Issues?

The only real problems I see with Kitestring involve either losing track of time and alerting your contacts unnecessarily, or having your phone battery die and the same thing occurring. SMS charges do apply. This service can be used in over 217 countries, and it would be well worth the international charges if you actually need to send that emergency text while away.

I’m thrilled that someone put together a simple way to notify people if something goes wrong, so more people can focus on getting out and living their lives while also being responsible. I think both men and women should use this app, due to the fact that men do get attacked. I know a number for men who love to go running on their own, especially on trails. This is a great way to have a safety net in place for hikes, runs, meetups, blind dates, study groups, or a long trip where something could go badly.

I also appreciated that the web site doesn’t prey on a sense of paranoia. It simply provides another way to let people know if you do need help, all with a simple interface and a straightforward message. “Safety, with strings attached.”

The Kitestring app is available for free at Kitestring.io.

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All too often I’m told about a shiny new app, only to be disappointed when it’s only available on iPhone. It never fails to make me a little bit grumpy. One such app I had earmarked to review once it was available for Android was the Tribesports Training app. The Android version was released in late March, so I took it for a spin.

What’s it Got?

The Tribesports app offers live GPS tracking for running, cycling, swimming, and more, as well as a way to manually log activity. This is great for logging a warm up or workout that is followed by a run or ride. Weekly, monthly, and all-time summaries of the distance logged for each activity are provided when you log in.

The app also offers a library of workouts that can be searched by keyword. The library looks to be fairly extensive, including bodyweight, endurance, and weighted movements. In the photo below, you can see an example of what I get when I search the term “calisthenics.” Each movement is broken down with instructions and illustrations when you select it. The images and descriptions look to be accurate, and I found this fairly impressive considering the app is free.

Left: GPS Screen; Right: “Calisthenics” Search Results

What’s Missing?

First off, this app requires you to create an account before you can use it. There is no guest mode. The reason for this is pretty clear once you visit the website and see all the functionality missing from the app that is on the web. Challenges, which are team-based activities or goals, and activity notifications (you can “encourage” others in their activities as well as many other options) seem to be web-only options, though you can view an activity feed via the app.

Tribesports is also sorely lacking in any app integration save with its own. It has one integration with MapMyTracks and allows for the upload of .gpx (gps data) and .kpl (Google earth) files directly to the training log, but again, only on the website. I am hoping this changes as the site and product evolve out of the beta stage.

Left: Push Up Screen; Right: Log In Screen

What’s Unusual?

Tribesports has no personal weight tracking. I spent a few minutes trying to figure out what the weight tracking function was on the activity reporting, and realized it was to track how much weight you used in weightlifting movements, not how much you weigh. So even though there are distance and activity metrics for everything you do, there is no metric for weight. I actually love this, and although originally I signed up for an account just to review the app, I am now looking at how to apply it with my clients so they can move away from the obsession with the scale. Others may find this quirk annoying or frustrating, though.

There are several community-based fitness sites out there. The Tribesports app is still officially in beta, but definitely shows a lot of promise with functionality and community activity. The app is limited in functionality compared to the website, but does give more than enough options for tracking and logging workouts and other activity that can then be further analyzed on the website, so it’s not stand-alone. I look forward to finding ways I can leverage the challenges and tracking with my one-on-one clients, and to seeing how the product progresses as it makes its way out of beta.

The Tribesports app is free for Android and iPhone.

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I was first introduced to Concept2 rowers while at CrossFit Boston, where we had several rowers lining the walls. I remember rowing my first 2km, fumbling to loosen the straps on my feet, and flopping my legs off of the machine. Then I just sat there, wondering what sort of cardio train had just hit me. A week later, I was shopping around for the classic model because I loved how it looked – all wood with repurposed bicycle rims. I was hooked. It’s no wonder using ergonomic rowers like the Concept2 has quickly become a favorite activity for people desiring a higher level of conditioning.

The Row Keeper app is a simple way to track your rowing workouts. You simply enter the distance rowed and time spent rowing to calculate your splits and provide reporting on your progress. You can add a new workout by tapping the plus sign in the upper right hand corner. The interface is simple. You just enter the number of minutes and seconds of rowing duration, along with the distance rowed.

Left: New Entry Screen; Right: Date Select Screen

I found the entry for the time and distance was little awkward, as the zeroes that are present on the screen don’t clear when you click in. For me, this made some extra work. The date select was fairly standard though, and the Android version reminded me of my days using an iOS interface.

Once the workout is entered, you are directed back to an overview list of workouts titled “Rowing Logs.” A few reporting options are possible for the data you’ve entered. A calendar allows you to look at distance, time length, or your split per workout per day. Easy top left and right controls allow you to move from month to month in the calendar view. Additionally, a “Graph” screen allows me to look at my distance, time, and split over the last thirty days. There’s also a “Summary” screen that shows a lifetime or thirty-day summary of the total workouts, time spent rowing, meters rowed, and average split.

(Left: Rowing Log Screen; Center: Calendar Split Screen; Right: Graph Screen)

I enjoyed the clean design and navigation of this app. It’s obvious that it was created by someone who knows rowing, and I feel it captures what it needs to without a lot of messy extras. I wish the time and distance entry was a little less complex, possibly with a pop-up menu like the date screen, and that the graphics were higher contrast for entering and viewing workouts in sunlight. I enjoy the color combination, but it was hard to see when inputting data on a bright day while dealing with screen glare.

Going forward, I’d also like to see options for exporting the log to Excel to run other graph and reporting options. But at this time, anything else would be ruining what makes this app great, which is its straightforward simplicity.

The Row Keeper app is available for $1.99 at Row-Keeper.com.

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You may initially wonder why I chose to review project management software on a fitness website. If you do, I’d like you to think about these questions:

• Do you have fitness goals?
• Do you plan your workouts?
• Do you think long term?

If so, you probably have use for Asana, a robust online software package that allows individuals and teams to manage projects, tasks, and deadlines using a common workspace. I actually debated writing this review because I consider Asana my secret weapon. The recurring tasks and email alerts help keep me organized in everything from invoicing to gym programming, and I don’t know what I’d do without it.

The Web App

The online web app is where you’ll want to work most of the time. There are mobile apps available, which I’ll cover in a moment, but I find I enjoy the real estate that working on my computer screen gives me. When you log into Asana (which you can do via a Google account or simple email sign-up), you are greeted by a list of tasks and projects on the left side of your screen.

If you have more than one workspace, which is defined as an overlying company, organization, or department, you’ll be able to drop down and choose which workspace you want to use. Click on a project, and you can add tasks with deadlines and detail. You can use the plus sign on the bottom of the page next to the “Followers” tab to keep people up to date on your tasks. You can also assign tasks to other users on your team after creation.

The system will send you or the person the task is assigned to email notifications when deadlines are approaching, and the other people following the project can add comments to the task as well. For example, in my screenshot above I’m adding a deadlined task to finish April programming. I may think of things later that I want to include in that programming, and I can come back and add comments to make sure I don’t forget.

The Asana web app also has a robust help system. Videos, documents, and a responsive support team (even for the free accounts) help keep the learning curve tight. I was up and running using Asana within my first day of signing in.

Phone App

The phone app version of Asana is fairly functional. I only feel that it’s limited by the size of the phone screen, as I like the layout of the projects on the web version. The phone version is good for adding quick tasks, comments, or other thoughts while out and about. Once I add my task, I can tap “Due Date,” and a simple calendar interface pops up for me to select a date. The share icon, which is the concentric curved lines in the lower left corner, allows me to share my tasks with other members of my team, therefore sending less email and spending less time communicating, and more time doing.

Left: Task 1 Screen; Right: Calendar Screen

Asana may not be for everyone. You may already have a great organizational system in place, or be a team of one that knows what has to be done at any given time. But I’ve found that when working in a small, busy group, or even on my own to keep my thoughts organized, Asana has helped me better keep track of deadlines and general ideas about projects. This has in turn helped my business by keeping me more organized. It’s also free for up to fifteen team members, so why not give it a try and see if it’s good for you, too!

Asana is available for free at Asana.com.

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When I think of Johnson & Johnson, I think baby shampoo, not an app that helps you to put together custom workouts, but life is full of surprises. I downloaded the 7 Minute Workout app on a tip from a friend who said she liked to use it when traveling, and was pleasantly surprised both at the quality and variety of the workouts and exercises offered. This app, released at the end of January, was made by Johnson & Johnson fitness professionals, along with Chris Jordan, director of exercise physiology at the Human Performance Institute in Orlando Florida, and co-author of the original article highlighting the benefits of the seven-minute workout.

Here are a few qualities I liked about this app:

Several Options

After booting up the app, the intro screen greets you and offers three options:

• The 7 Minute Workout, a combination of movements detailed in the ACSM Health and Fitness article here.
• A Smart Workout, based on feedback on your fitness and wellness level.
• A Workout Library with sixteen different workouts of various difficulty and length.

Customizable

When entering the Smart Workout section, you get a few questions on your health and reasons for working out. These set the difficulty level of the workout, and from what I’ve seen, the length of time as well.

Need to Warm Up?

The app gives you the option of either going right into a workout or starting with a warm up. The warm up consists of the basics: head rolls, knee raises, and more movements to get you loosened up and the heart pumping.

Watch and Learn

Each movement in the workouts is illustrated in video by Chris Jordan himself. All you need to jump in is a chair, a wall, and some empty floor space. If it’s not easy to see your phone, the app has audio cues that dictate the exercise name, a prompt to start and end movements, and form cues. You also have the ability to play your own music.

Summary

I stand by previous statements that nothing is a substitute for a good personal trainer or instructor watching your form and keeping you in line. However, this app is a great option for a quick vacation or travel workout. I was pleased with the level of quality on the videos, movements, and the app itself. Every once in a while a free app turns out to be a bit of a gem and you’re surprised. This app is definitely in that category.

The Johnson & Johnson 7 Minute Workout App is available for free at Google Play and iTunes.

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I stumbled upon the term technology doping while reading up on the new tech being used in this year’s Winter Olympics. Technology doping is defined as “the practice of gaining a competitive advantage using sports equipment,” and is under the jurisdiction of the governing authority of each sport. It’s also called sports engineering, which sounds much more forgiving.

One of the most famous cases of technology doping was the LZR swimsuit introduced in the 2008 Olympics. This suit enhanced swimmer performance so well that it was banned by FINA (the governing body) after the Olympics. For perspective, swimmers wearing this suit made 23 out of the 25 world records that were achieved at the 2008 Olympics. The suit allowed for better oxygen flow to muscles, but also trapped air to add buoyancy. Quite the feat of engineering by Speedo, but a little too much according to the governing body. Almost every swimmer at the Olympics that year had this suit.

Some technologies are beneficial across the board. For example, the new bobsleigh timing unit made by Omega is capable of transmitting speed, acceleration, G-force, and vertical track positioning data. Speedskater times are measured precisely using light beams on the finish line, and cross country skiers are tracked by GPS for real time positioning. All these pieces of technology assist in providing more accurate scores and better data. They’re also supported by a surprising amount of infrastructure, especially looking at the state of the Olympic Village and press living quarters. Over 400 servers and a large network across eleven venues at the Black Sea resort support the scorekeeping, network, and broadcast services, which are all maintained by a European technology company called Atos.

But then there is the kind of technology that only money and endorsement can buy. For example, several countries have paid top dollar for uniforms and equipment made by high-tech companies. Here are just a few examples:

• The American, Canadian, and Russian freestyle ski teams all had their uniforms (see photo on the right) made by Columbia Sportswear Company. Columbia employed not only a new (and very cool) zipper design to cut down on weight, but also a snow camouflage pattern that helps mask body movement. Did I mention body movement is a key component for judging mogul skiers?

• The American speed skaters are wearing uniforms made by a partnership between Lockheed Martin, an aerospace company, and Under Armour. The suit uses several tested methods of dealing with wind resistance to hopefully shave seconds off of the time of a skater. Canada is in the arms (legs?) race as well with a suit designed by APOGEE and wind tunnel tested by engineers at the Canadian National Research Council.

• And finally, the United States has enlisted BMW to redevelop all of their sliding equipment. The bobsled and skeleton event equipment is newly redesigned and will have that familiar badge we all know. It’s also made entirely of carbon fiber. And it is, I must say, rather slick looking.

None of these technologies have been challenged as of yet, but if these countries bring home the gold, will there be an outcry? And these are just a few examples of the new products being implemented in the 2014 Winter Olympics. Some countries are keeping entirely hush-hush about these technological advances, while others like the United States, who have sponsor deals and advertising to do, literally wear them on their sleeves.

Will these new tech tools make a difference? Might they be so extreme that they’re banned in the future? Share your thoughts on technology doping below!

Photo 1 courtesy of Shutterstock.

Photo 2 courtesy of Altos Technologies.

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The new year is often the time for new challenges, be they fitness-related or simply learning a new skill or hobby we always wanted to. We try to attend classes, figure out timing, and see when we can shoehorn that little bit of extra productivity into an already busy day. Often we fail because excuses prevail. The time is too short, the class is too early or late, and the resolutions go unmet for another year. But what if I told you there was a way to accomplish those resolutions from the privacy of your own home, when you can make the time? Enter Google Helpouts.

What It Is

Helpouts is a new venture by Google, just recently out of beta. Helpouts aims to connect professionals who are willing to share their knowledge over Google Hangouts with people who are willing to pay for that knowledge. Along with a Fitness and Nutrition category, which I’ll highlight in this article, there are several other potentially relevant Helpout topics offered, including Cooking, Health, and Home and Garden.

How it Works

Professionals set up a profile, along with one or more initial offerings. Then a Google Helpout specialist will meet with the professional and go over their offerings, technical configuration, and qualifications to make sure their offerings are sound and that the technical setup is adequate. After that, the specialist approves the Helpout offerings and also makes available a test drive of the experience to customers, so they know what to expect before they start purchasing services.

Professionals can then set available Helpout times, which customers can book, paying a set or sliding scale fee for the service. The professional and their customer meet via Google Hangouts using the Helpout interface. Hopefully, the customer is satisfied and gives a great review, and possibly returns for repeat Helpouts.

What Could Go Wrong?

The regular technical disclaimers apply here. When it comes to online coaching, we’re only as good as the speed of our Internet connection. Unfortunately, laptop cameras also aren’t that great for catching wide-angle shots to make sure your Internet coach can see what you’re doing, be it a push up or a soufflé.

Also, be sure to read reviews and make sure your expectations are reasonable for the price being charged. A fifteen-minute yoga session for $10.00 isn’t obligated to provide you with more routines for later, but a ninety-minute yoga consult for $150.00 that advertises more routines should deliver quality materials in a reasonable amount of time.

Summary

This service just made it out of beta, so there are likely to be occasional bugs. Overall though, Google seems to have a fairly large team screening and keeping track of the Helpout operations so that both the customers and the professionals offering a service are getting the best experience possible. Check out what’s available and see if there’s something for you. Or if you’re a fitness professional looking for a new market, check out how to give your own Helpouts by using the link in the upper right hand corner of the Helpouts home page, pictured on the right. Happy learning!

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It’s the time of year when we all want to do a little better with our fitness habits. Adding an extra activity, another day of working out, or a little extra distance can be a great goal, but not if it comes at the cost of injury. The runzi cadence – injury coach app can help with that distance goal by providing cadence coaching and impact data for footfalls during running and walking activities.

Pace Yourself

With runzi, you can monitor average impact, step count, and cadence using a metronome to attain your target cadence. Runzi provides a series of cadences to help you pace yourself through your run. At the same time, you can measure footfall impact to determine if you may be doing something that could cause more harm than good. Runzi measures impact as “tweaks per step,” tweaks being a fairly arbitrary unit that measures and averages jerk force over the duration of a run. I found the unit of measurement to be an amusing reminder of how it feels when I tweak my ankle or foot oddly on a jog.

Walk Before You Run

This app is not lacking in flexibility. With just a cursory dig into the settings I was able to change the sensitivity of the cadence monitor from running to walking. I found this to be an extremely thoughtful feature of the app’s design. Running can put a large impact on the joints, and starting from walking to improve footfall can reduce the risk of injury. The only downside to the walking setting is that the app seems to be a little more sensitive to impact, and I found my number of “tweaks” increased a great deal initially. I had to work on walking smoothly and on my forefoot to improve the count.

By a Runner, for Runners

The programmer for runzi is an aspiring runner training for a marathon. He started programming it to help avoid injury, and to help others avoid injuries that he suffered due to cadence issues. He actually charges nothing for the app, but he does take donations, asking only that people tag #runzi over social media. Updates come fairly often, and for a free app, this one gives a lot.

Summary

While apps like Zombies, Run!have done well to inspire me to get out and running, having a tool to measure my impact and help with my cadence is incredibly useful. This app plays nicely with Endomondo, RunKeeper, MapMyRun, and many other apps I like to use. And although it can be distracting sometimes, I can use it at a lower volume while listening to music to keep me on pace. I’ve done 5km runs using it, and also some shorter distances working on Pose form. I’ve been very happy with this app and hope it helps others to run with a little less impact and a few fewer “tweaks” as well!

The post Tech Review: runzi running cadence – injury coach app appeared first on Breaking Muscle.