The Realities of Running

  ·  4 min

The Realities of Running

One of the only concrete things about running is the surface that you’re on. Some people are distance runners, while others prefer sprinting.  Treadmills are great for certain people, yet some of us prefer the outdoor run.  Everybody is unique in their own way.  With that being said, there are many things that can hold true for almost all runners, regardless of their situation.  Here are 6 of my “Realities of Running.”1. You Will Hate RunningI know what you’re thinking: This doesn’t really sound like something you should put in a post about running.  Well, the reality is that this is true, and almost all of you can relate to it.  There has been a time, at some point or another, when you have hated running.  Maybe burnout has set in, the weather has made for awful conditions, or you have simply had a streak of bad workouts.  Whatever the reason, there has been a point for all of us where we have despised the sport of running.2. You Will Love RunningThis one is more like it, right?  Just like we’ve hated it at times, the reason we keep going is because we ultimately love (or at least have an interest in) running.  Whether it’s the euphoric feeling you get after a hard run, the accomplishment of setting a new PR, or simply the ability to get lost in a long run, you’ve learned to love this sport.  It has become a part of you, almost to the point where you feel bad if you miss a day.  Know what I’m talking about?  Yeah, I thought so.3. Injuries Are InevitableThis is where the old “too much of a good thing” proverb comes into play.  There’s a solid chance that if you run long enough, something is going to start hurting at some point or another.  It could be something simple like a pair of aching knees or something more complicated like a muscle strain.  You could, of course, be one of those who can run 50 miles a week and be fine. But for most of us, the chance of something happening along the way is, unfortunately, fairly high.4. You Will Become CompetitiveDon’t get too excited here.  This isn’t competitive in the sense of winning races, getting endorsements, or making a ton of money.  The competitiveness I am talking about is with yourself and – if you have them – your peers.  It won’t take long, either.  Before you know it you will be trying to beat your fastest time or improve your longest run.  You’ll try to beat your running partner’s time in a certain distance.  Not only will this add a little excitement to your workouts, but it will force you to work harder and ultimately become a better runner.5. It Will Cost MoneyJust like anything else on this planet, if you want to enjoy running, you’re going to have to invest not just your time and effort, but your finances as well.  Just like you have to have the right equipment to do your job 40 hours a week, you have to have the right equipment if you want to get the most out of running.  Whether it’s a new pair of shoes, some cold weather gear, or the races that you want to cross off your list, you’re going to have to open up the checkbook.  Look at it like this:  You’re not simply paying to wear nice clothes or run a certain race, you’re buying an experience. You’re paying for something that is bigger than yourself, and something that those who don’t participate in won’t always understand.6. It Will Be Worth ItAfter all the pain and suffering, the time and financial input, the good races and bad, at the end of the day it is all worth it.  Running is something that, for almost all of us, is a part of us. To the point that if we don’t do it, we feel like something is missing.  The truth is, as I’ve mentioned, people who don’t run simply don’t understand what we get out of running.  Yeah, it’s not always great and we have bad days.  But, there’s always that good day right around the corner.  The day will come when you feel like you’re Forrest Gump and can “run clear to the ocean.”  The feelings of accomplishment and satisfaction are things that keep most of us coming back for more.Can you relate to any of these?  What are some of your “realities of running?” 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.


The Realities of Running

  ·  4 min

The Realities of Running

One of the only concrete things about running is the surface that you’re on. Some people are distance runners, while others prefer sprinting.  Treadmills are great for certain people, yet some of us prefer the outdoor run.  Everybody is unique in their own way.  With that being said, there are many things that can hold true for almost all runners, regardless of their situation.  Here are 6 of my “Realities of Running.”1. You Will Hate RunningI know what you’re thinking: This doesn’t really sound like something you should put in a post about running.  Well, the reality is that this is true, and almost all of you can relate to it.  There has been a time, at some point or another, when you have hated running.  Maybe burnout has set in, the weather has made for awful conditions, or you have simply had a streak of bad workouts.  Whatever the reason, there has been a point for all of us where we have despised the sport of running.2. You Will Love RunningThis one is more like it, right?  Just like we’ve hated it at times, the reason we keep going is because we ultimately love (or at least have an interest in) running.  Whether it’s the euphoric feeling you get after a hard run, the accomplishment of setting a new PR, or simply the ability to get lost in a long run, you’ve learned to love this sport.  It has become a part of you, almost to the point where you feel bad if you miss a day.  Know what I’m talking about?  Yeah, I thought so.3. Injuries Are InevitableThis is where the old “too much of a good thing” proverb comes into play.  There’s a solid chance that if you run long enough, something is going to start hurting at some point or another.  It could be something simple like a pair of aching knees or something more complicated like a muscle strain.  You could, of course, be one of those who can run 50 miles a week and be fine. But for most of us, the chance of something happening along the way is, unfortunately, fairly high.4. You Will Become CompetitiveDon’t get too excited here.  This isn’t competitive in the sense of winning races, getting endorsements, or making a ton of money.  The competitiveness I am talking about is with yourself and – if you have them – your peers.  It won’t take long, either.  Before you know it you will be trying to beat your fastest time or improve your longest run.  You’ll try to beat your running partner’s time in a certain distance.  Not only will this add a little excitement to your workouts, but it will force you to work harder and ultimately become a better runner.5. It Will Cost MoneyJust like anything else on this planet, if you want to enjoy running, you’re going to have to invest not just your time and effort, but your finances as well.  Just like you have to have the right equipment to do your job 40 hours a week, you have to have the right equipment if you want to get the most out of running.  Whether it’s a new pair of shoes, some cold weather gear, or the races that you want to cross off your list, you’re going to have to open up the checkbook.  Look at it like this:  You’re not simply paying to wear nice clothes or run a certain race, you’re buying an experience. You’re paying for something that is bigger than yourself, and something that those who don’t participate in won’t always understand.6. It Will Be Worth ItAfter all the pain and suffering, the time and financial input, the good races and bad, at the end of the day it is all worth it.  Running is something that, for almost all of us, is a part of us. To the point that if we don’t do it, we feel like something is missing.  The truth is, as I’ve mentioned, people who don’t run simply don’t understand what we get out of running.  Yeah, it’s not always great and we have bad days.  But, there’s always that good day right around the corner.  The day will come when you feel like you’re Forrest Gump and can “run clear to the ocean.”  The feelings of accomplishment and satisfaction are things that keep most of us coming back for more.Can you relate to any of these?  What are some of your “realities of running?” 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.


3 Tips To Help You Create a Kick A$$ Workout Playlist

  ·  3 min

3 Tips To Help You Create a Kick A$$ Workout Playlist

We all know the power of creating the perfect workout playlist. It’s magic when it comes together, but creating that amazing blend can be quite the chore. Luckily, whether you’re rocking out at the club or the gym, my job is to use music to get your body moving, and I’ve discovered there are 3 key elements to make sure your workout music selection is kick ass, not a pain in the ass.Bounce along to the beatPay attention to beats per minute (BPM) and go for the high tempos! One of the main problems with listening to a random assortment of songs during exercise is the possibility of a ballad or slow tempo (low-BPM) song creeping into your workout playlist and demotivating you. So no matter how much you love Sam Smith, resist the urge to include him in your workout playlist. Especially during cardio, an energetic beat will keep you moving forward. What’s considered “energetic?” Pick something with a BPM (Beats Per Minute) of 150 or more and you’ll notice the difference!Tap into your emotionsWhile a good tempo plays a major role, sometimes you need to tap into your emotions to release your inner mojo. For this, lyrics are key. Whether it’s an 80s pop mix that helps you get lost in a run by reminiscing about high school or a perfectly placed song (think Eminem’s ‘Lose Yourself’) at the end of a tough run, emotional and motivational lyrics are important facets to work into your playlist.Go with the flowLastly, the flow of a playlist is imperative and should mimic what you are feeling at different moments (or states) during your workout. A solid format that I’ve found has three major parts. First, kick off with high-tempo tunes so your workout is positive and energetic from the very beginning! During the bulk of a playlist, stick with fun, familiar and steady tunes adding some sing along favorites to help you find that elusive “zone.” Towards the end of the mix try to pick up the energy again and also include songs with strong motivational lyrics. This will help you as you fatigue so that you finish strong. Ending with that feeling makes the next workout something you look forward to – not dread, and it’s all about the music!Bonus Tip!I’ll leave you with one final tip and that’s the free RockMyRun app for iPhone and Android. RockMyRun has taken the time to create kick ass workout mixes and playlists so that you don’t have to. Plus the music tempo can adjust to match your body’s movement or heart rate.So no matter what type of workout your preparing for, remember to bounce along to the beat, tap into your emotion and to go with the flow—it’s the perfect musical recipe for a successful workout!Post contributed by Dave Audé, an acclaimed music producer and DJ as well as creative consultant at RockMyRun. Audé has created over 100 No.1 Billboard tracks and has worked with Kelly Clarkson, Selena Gomez, One Republic, Coldplay and U2, among many other chart-topping artists.


3 Tips To Help You Create a Kick A$$ Workout Playlist

  ·  3 min

3 Tips To Help You Create a Kick A$$ Workout Playlist

We all know the power of creating the perfect workout playlist. It’s magic when it comes together, but creating that amazing blend can be quite the chore. Luckily, whether you’re rocking out at the club or the gym, my job is to use music to get your body moving, and I’ve discovered there are 3 key elements to make sure your workout music selection is kick ass, not a pain in the ass.Bounce along to the beatPay attention to beats per minute (BPM) and go for the high tempos! One of the main problems with listening to a random assortment of songs during exercise is the possibility of a ballad or slow tempo (low-BPM) song creeping into your workout playlist and demotivating you. So no matter how much you love Sam Smith, resist the urge to include him in your workout playlist. Especially during cardio, an energetic beat will keep you moving forward. What’s considered “energetic?” Pick something with a BPM (Beats Per Minute) of 150 or more and you’ll notice the difference!Tap into your emotionsWhile a good tempo plays a major role, sometimes you need to tap into your emotions to release your inner mojo. For this, lyrics are key. Whether it’s an 80s pop mix that helps you get lost in a run by reminiscing about high school or a perfectly placed song (think Eminem’s ‘Lose Yourself’) at the end of a tough run, emotional and motivational lyrics are important facets to work into your playlist.Go with the flowLastly, the flow of a playlist is imperative and should mimic what you are feeling at different moments (or states) during your workout. A solid format that I’ve found has three major parts. First, kick off with high-tempo tunes so your workout is positive and energetic from the very beginning! During the bulk of a playlist, stick with fun, familiar and steady tunes adding some sing along favorites to help you find that elusive “zone.” Towards the end of the mix try to pick up the energy again and also include songs with strong motivational lyrics. This will help you as you fatigue so that you finish strong. Ending with that feeling makes the next workout something you look forward to – not dread, and it’s all about the music!Bonus Tip!I’ll leave you with one final tip and that’s the free RockMyRun app for iPhone and Android. RockMyRun has taken the time to create kick ass workout mixes and playlists so that you don’t have to. Plus the music tempo can adjust to match your body’s movement or heart rate.So no matter what type of workout your preparing for, remember to bounce along to the beat, tap into your emotion and to go with the flow—it’s the perfect musical recipe for a successful workout!Post contributed by Dave Audé, an acclaimed music producer and DJ as well as creative consultant at RockMyRun. Audé has created over 100 No.1 Billboard tracks and has worked with Kelly Clarkson, Selena Gomez, One Republic, Coldplay and U2, among many other chart-topping artists.


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.


The Realities of Running

  ·  4 min

The Realities of Running

One of the only concrete things about running is the surface that you’re on. Some people are distance runners, while others prefer sprinting.  Treadmills are great for certain people, yet some of us prefer the outdoor run.  Everybody is unique in their own way.  With that being said, there are many things that can hold true for almost all runners, regardless of their situation.  Here are 6 of my “Realities of Running.”1. You Will Hate RunningI know what you’re thinking: This doesn’t really sound like something you should put in a post about running.  Well, the reality is that this is true, and almost all of you can relate to it.  There has been a time, at some point or another, when you have hated running.  Maybe burnout has set in, the weather has made for awful conditions, or you have simply had a streak of bad workouts.  Whatever the reason, there has been a point for all of us where we have despised the sport of running.2. You Will Love RunningThis one is more like it, right?  Just like we’ve hated it at times, the reason we keep going is because we ultimately love (or at least have an interest in) running.  Whether it’s the euphoric feeling you get after a hard run, the accomplishment of setting a new PR, or simply the ability to get lost in a long run, you’ve learned to love this sport.  It has become a part of you, almost to the point where you feel bad if you miss a day.  Know what I’m talking about?  Yeah, I thought so.3. Injuries Are InevitableThis is where the old “too much of a good thing” proverb comes into play.  There’s a solid chance that if you run long enough, something is going to start hurting at some point or another.  It could be something simple like a pair of aching knees or something more complicated like a muscle strain.  You could, of course, be one of those who can run 50 miles a week and be fine. But for most of us, the chance of something happening along the way is, unfortunately, fairly high.4. You Will Become CompetitiveDon’t get too excited here.  This isn’t competitive in the sense of winning races, getting endorsements, or making a ton of money.  The competitiveness I am talking about is with yourself and – if you have them – your peers.  It won’t take long, either.  Before you know it you will be trying to beat your fastest time or improve your longest run.  You’ll try to beat your running partner’s time in a certain distance.  Not only will this add a little excitement to your workouts, but it will force you to work harder and ultimately become a better runner.5. It Will Cost MoneyJust like anything else on this planet, if you want to enjoy running, you’re going to have to invest not just your time and effort, but your finances as well.  Just like you have to have the right equipment to do your job 40 hours a week, you have to have the right equipment if you want to get the most out of running.  Whether it’s a new pair of shoes, some cold weather gear, or the races that you want to cross off your list, you’re going to have to open up the checkbook.  Look at it like this:  You’re not simply paying to wear nice clothes or run a certain race, you’re buying an experience. You’re paying for something that is bigger than yourself, and something that those who don’t participate in won’t always understand.6. It Will Be Worth ItAfter all the pain and suffering, the time and financial input, the good races and bad, at the end of the day it is all worth it.  Running is something that, for almost all of us, is a part of us. To the point that if we don’t do it, we feel like something is missing.  The truth is, as I’ve mentioned, people who don’t run simply don’t understand what we get out of running.  Yeah, it’s not always great and we have bad days.  But, there’s always that good day right around the corner.  The day will come when you feel like you’re Forrest Gump and can “run clear to the ocean.”  The feelings of accomplishment and satisfaction are things that keep most of us coming back for more.Can you relate to any of these?  What are some of your “realities of running?” 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.


The Realities of Running

  ·  4 min

The Realities of Running

One of the only concrete things about running is the surface that you’re on. Some people are distance runners, while others prefer sprinting.  Treadmills are great for certain people, yet some of us prefer the outdoor run.  Everybody is unique in their own way.  With that being said, there are many things that can hold true for almost all runners, regardless of their situation.  Here are 6 of my “Realities of Running.”1. You Will Hate RunningI know what you’re thinking: This doesn’t really sound like something you should put in a post about running.  Well, the reality is that this is true, and almost all of you can relate to it.  There has been a time, at some point or another, when you have hated running.  Maybe burnout has set in, the weather has made for awful conditions, or you have simply had a streak of bad workouts.  Whatever the reason, there has been a point for all of us where we have despised the sport of running.2. You Will Love RunningThis one is more like it, right?  Just like we’ve hated it at times, the reason we keep going is because we ultimately love (or at least have an interest in) running.  Whether it’s the euphoric feeling you get after a hard run, the accomplishment of setting a new PR, or simply the ability to get lost in a long run, you’ve learned to love this sport.  It has become a part of you, almost to the point where you feel bad if you miss a day.  Know what I’m talking about?  Yeah, I thought so.3. Injuries Are InevitableThis is where the old “too much of a good thing” proverb comes into play.  There’s a solid chance that if you run long enough, something is going to start hurting at some point or another.  It could be something simple like a pair of aching knees or something more complicated like a muscle strain.  You could, of course, be one of those who can run 50 miles a week and be fine. But for most of us, the chance of something happening along the way is, unfortunately, fairly high.4. You Will Become CompetitiveDon’t get too excited here.  This isn’t competitive in the sense of winning races, getting endorsements, or making a ton of money.  The competitiveness I am talking about is with yourself and – if you have them – your peers.  It won’t take long, either.  Before you know it you will be trying to beat your fastest time or improve your longest run.  You’ll try to beat your running partner’s time in a certain distance.  Not only will this add a little excitement to your workouts, but it will force you to work harder and ultimately become a better runner.5. It Will Cost MoneyJust like anything else on this planet, if you want to enjoy running, you’re going to have to invest not just your time and effort, but your finances as well.  Just like you have to have the right equipment to do your job 40 hours a week, you have to have the right equipment if you want to get the most out of running.  Whether it’s a new pair of shoes, some cold weather gear, or the races that you want to cross off your list, you’re going to have to open up the checkbook.  Look at it like this:  You’re not simply paying to wear nice clothes or run a certain race, you’re buying an experience. You’re paying for something that is bigger than yourself, and something that those who don’t participate in won’t always understand.6. It Will Be Worth ItAfter all the pain and suffering, the time and financial input, the good races and bad, at the end of the day it is all worth it.  Running is something that, for almost all of us, is a part of us. To the point that if we don’t do it, we feel like something is missing.  The truth is, as I’ve mentioned, people who don’t run simply don’t understand what we get out of running.  Yeah, it’s not always great and we have bad days.  But, there’s always that good day right around the corner.  The day will come when you feel like you’re Forrest Gump and can “run clear to the ocean.”  The feelings of accomplishment and satisfaction are things that keep most of us coming back for more.Can you relate to any of these?  What are some of your “realities of running?” 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.


3 Tips To Help You Create a Kick A$$ Workout Playlist

  ·  3 min

3 Tips To Help You Create a Kick A$$ Workout Playlist

We all know the power of creating the perfect workout playlist. It’s magic when it comes together, but creating that amazing blend can be quite the chore. Luckily, whether you’re rocking out at the club or the gym, my job is to use music to get your body moving, and I’ve discovered there are 3 key elements to make sure your workout music selection is kick ass, not a pain in the ass.Bounce along to the beatPay attention to beats per minute (BPM) and go for the high tempos! One of the main problems with listening to a random assortment of songs during exercise is the possibility of a ballad or slow tempo (low-BPM) song creeping into your workout playlist and demotivating you. So no matter how much you love Sam Smith, resist the urge to include him in your workout playlist. Especially during cardio, an energetic beat will keep you moving forward. What’s considered “energetic?” Pick something with a BPM (Beats Per Minute) of 150 or more and you’ll notice the difference!Tap into your emotionsWhile a good tempo plays a major role, sometimes you need to tap into your emotions to release your inner mojo. For this, lyrics are key. Whether it’s an 80s pop mix that helps you get lost in a run by reminiscing about high school or a perfectly placed song (think Eminem’s ‘Lose Yourself’) at the end of a tough run, emotional and motivational lyrics are important facets to work into your playlist.Go with the flowLastly, the flow of a playlist is imperative and should mimic what you are feeling at different moments (or states) during your workout. A solid format that I’ve found has three major parts. First, kick off with high-tempo tunes so your workout is positive and energetic from the very beginning! During the bulk of a playlist, stick with fun, familiar and steady tunes adding some sing along favorites to help you find that elusive “zone.” Towards the end of the mix try to pick up the energy again and also include songs with strong motivational lyrics. This will help you as you fatigue so that you finish strong. Ending with that feeling makes the next workout something you look forward to – not dread, and it’s all about the music!Bonus Tip!I’ll leave you with one final tip and that’s the free RockMyRun app for iPhone and Android. RockMyRun has taken the time to create kick ass workout mixes and playlists so that you don’t have to. Plus the music tempo can adjust to match your body’s movement or heart rate.So no matter what type of workout your preparing for, remember to bounce along to the beat, tap into your emotion and to go with the flow—it’s the perfect musical recipe for a successful workout!Post contributed by Dave Audé, an acclaimed music producer and DJ as well as creative consultant at RockMyRun. Audé has created over 100 No.1 Billboard tracks and has worked with Kelly Clarkson, Selena Gomez, One Republic, Coldplay and U2, among many other chart-topping artists.


3 Tips To Help You Create a Kick A$$ Workout Playlist

  ·  3 min

3 Tips To Help You Create a Kick A$$ Workout Playlist

We all know the power of creating the perfect workout playlist. It’s magic when it comes together, but creating that amazing blend can be quite the chore. Luckily, whether you’re rocking out at the club or the gym, my job is to use music to get your body moving, and I’ve discovered there are 3 key elements to make sure your workout music selection is kick ass, not a pain in the ass.Bounce along to the beatPay attention to beats per minute (BPM) and go for the high tempos! One of the main problems with listening to a random assortment of songs during exercise is the possibility of a ballad or slow tempo (low-BPM) song creeping into your workout playlist and demotivating you. So no matter how much you love Sam Smith, resist the urge to include him in your workout playlist. Especially during cardio, an energetic beat will keep you moving forward. What’s considered “energetic?” Pick something with a BPM (Beats Per Minute) of 150 or more and you’ll notice the difference!Tap into your emotionsWhile a good tempo plays a major role, sometimes you need to tap into your emotions to release your inner mojo. For this, lyrics are key. Whether it’s an 80s pop mix that helps you get lost in a run by reminiscing about high school or a perfectly placed song (think Eminem’s ‘Lose Yourself’) at the end of a tough run, emotional and motivational lyrics are important facets to work into your playlist.Go with the flowLastly, the flow of a playlist is imperative and should mimic what you are feeling at different moments (or states) during your workout. A solid format that I’ve found has three major parts. First, kick off with high-tempo tunes so your workout is positive and energetic from the very beginning! During the bulk of a playlist, stick with fun, familiar and steady tunes adding some sing along favorites to help you find that elusive “zone.” Towards the end of the mix try to pick up the energy again and also include songs with strong motivational lyrics. This will help you as you fatigue so that you finish strong. Ending with that feeling makes the next workout something you look forward to – not dread, and it’s all about the music!Bonus Tip!I’ll leave you with one final tip and that’s the free RockMyRun app for iPhone and Android. RockMyRun has taken the time to create kick ass workout mixes and playlists so that you don’t have to. Plus the music tempo can adjust to match your body’s movement or heart rate.So no matter what type of workout your preparing for, remember to bounce along to the beat, tap into your emotion and to go with the flow—it’s the perfect musical recipe for a successful workout!Post contributed by Dave Audé, an acclaimed music producer and DJ as well as creative consultant at RockMyRun. Audé has created over 100 No.1 Billboard tracks and has worked with Kelly Clarkson, Selena Gomez, One Republic, Coldplay and U2, among many other chart-topping artists.


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.


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The Realities of Running

  ·  4 min

The Realities of Running

One of the only concrete things about running is the surface that you’re on. Some people are distance runners, while others prefer sprinting.  Treadmills are great for certain people, yet some of us prefer the outdoor run.  Everybody is unique in their own way.  With that being said, there are many things that can hold true for almost all runners, regardless of their situation.  Here are 6 of my “Realities of Running.”1. You Will Hate RunningI know what you’re thinking: This doesn’t really sound like something you should put in a post about running.  Well, the reality is that this is true, and almost all of you can relate to it.  There has been a time, at some point or another, when you have hated running.  Maybe burnout has set in, the weather has made for awful conditions, or you have simply had a streak of bad workouts.  Whatever the reason, there has been a point for all of us where we have despised the sport of running.2. You Will Love RunningThis one is more like it, right?  Just like we’ve hated it at times, the reason we keep going is because we ultimately love (or at least have an interest in) running.  Whether it’s the euphoric feeling you get after a hard run, the accomplishment of setting a new PR, or simply the ability to get lost in a long run, you’ve learned to love this sport.  It has become a part of you, almost to the point where you feel bad if you miss a day.  Know what I’m talking about?  Yeah, I thought so.3. Injuries Are InevitableThis is where the old “too much of a good thing” proverb comes into play.  There’s a solid chance that if you run long enough, something is going to start hurting at some point or another.  It could be something simple like a pair of aching knees or something more complicated like a muscle strain.  You could, of course, be one of those who can run 50 miles a week and be fine. But for most of us, the chance of something happening along the way is, unfortunately, fairly high.4. You Will Become CompetitiveDon’t get too excited here.  This isn’t competitive in the sense of winning races, getting endorsements, or making a ton of money.  The competitiveness I am talking about is with yourself and – if you have them – your peers.  It won’t take long, either.  Before you know it you will be trying to beat your fastest time or improve your longest run.  You’ll try to beat your running partner’s time in a certain distance.  Not only will this add a little excitement to your workouts, but it will force you to work harder and ultimately become a better runner.5. It Will Cost MoneyJust like anything else on this planet, if you want to enjoy running, you’re going to have to invest not just your time and effort, but your finances as well.  Just like you have to have the right equipment to do your job 40 hours a week, you have to have the right equipment if you want to get the most out of running.  Whether it’s a new pair of shoes, some cold weather gear, or the races that you want to cross off your list, you’re going to have to open up the checkbook.  Look at it like this:  You’re not simply paying to wear nice clothes or run a certain race, you’re buying an experience. You’re paying for something that is bigger than yourself, and something that those who don’t participate in won’t always understand.6. It Will Be Worth ItAfter all the pain and suffering, the time and financial input, the good races and bad, at the end of the day it is all worth it.  Running is something that, for almost all of us, is a part of us. To the point that if we don’t do it, we feel like something is missing.  The truth is, as I’ve mentioned, people who don’t run simply don’t understand what we get out of running.  Yeah, it’s not always great and we have bad days.  But, there’s always that good day right around the corner.  The day will come when you feel like you’re Forrest Gump and can “run clear to the ocean.”  The feelings of accomplishment and satisfaction are things that keep most of us coming back for more.Can you relate to any of these?  What are some of your “realities of running?” 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.


The Realities of Running

  ·  4 min

The Realities of Running

One of the only concrete things about running is the surface that you’re on. Some people are distance runners, while others prefer sprinting.  Treadmills are great for certain people, yet some of us prefer the outdoor run.  Everybody is unique in their own way.  With that being said, there are many things that can hold true for almost all runners, regardless of their situation.  Here are 6 of my “Realities of Running.”1. You Will Hate RunningI know what you’re thinking: This doesn’t really sound like something you should put in a post about running.  Well, the reality is that this is true, and almost all of you can relate to it.  There has been a time, at some point or another, when you have hated running.  Maybe burnout has set in, the weather has made for awful conditions, or you have simply had a streak of bad workouts.  Whatever the reason, there has been a point for all of us where we have despised the sport of running.2. You Will Love RunningThis one is more like it, right?  Just like we’ve hated it at times, the reason we keep going is because we ultimately love (or at least have an interest in) running.  Whether it’s the euphoric feeling you get after a hard run, the accomplishment of setting a new PR, or simply the ability to get lost in a long run, you’ve learned to love this sport.  It has become a part of you, almost to the point where you feel bad if you miss a day.  Know what I’m talking about?  Yeah, I thought so.3. Injuries Are InevitableThis is where the old “too much of a good thing” proverb comes into play.  There’s a solid chance that if you run long enough, something is going to start hurting at some point or another.  It could be something simple like a pair of aching knees or something more complicated like a muscle strain.  You could, of course, be one of those who can run 50 miles a week and be fine. But for most of us, the chance of something happening along the way is, unfortunately, fairly high.4. You Will Become CompetitiveDon’t get too excited here.  This isn’t competitive in the sense of winning races, getting endorsements, or making a ton of money.  The competitiveness I am talking about is with yourself and – if you have them – your peers.  It won’t take long, either.  Before you know it you will be trying to beat your fastest time or improve your longest run.  You’ll try to beat your running partner’s time in a certain distance.  Not only will this add a little excitement to your workouts, but it will force you to work harder and ultimately become a better runner.5. It Will Cost MoneyJust like anything else on this planet, if you want to enjoy running, you’re going to have to invest not just your time and effort, but your finances as well.  Just like you have to have the right equipment to do your job 40 hours a week, you have to have the right equipment if you want to get the most out of running.  Whether it’s a new pair of shoes, some cold weather gear, or the races that you want to cross off your list, you’re going to have to open up the checkbook.  Look at it like this:  You’re not simply paying to wear nice clothes or run a certain race, you’re buying an experience. You’re paying for something that is bigger than yourself, and something that those who don’t participate in won’t always understand.6. It Will Be Worth ItAfter all the pain and suffering, the time and financial input, the good races and bad, at the end of the day it is all worth it.  Running is something that, for almost all of us, is a part of us. To the point that if we don’t do it, we feel like something is missing.  The truth is, as I’ve mentioned, people who don’t run simply don’t understand what we get out of running.  Yeah, it’s not always great and we have bad days.  But, there’s always that good day right around the corner.  The day will come when you feel like you’re Forrest Gump and can “run clear to the ocean.”  The feelings of accomplishment and satisfaction are things that keep most of us coming back for more.Can you relate to any of these?  What are some of your “realities of running?” 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.


3 Tips To Help You Create a Kick A$$ Workout Playlist

  ·  3 min

3 Tips To Help You Create a Kick A$$ Workout Playlist

We all know the power of creating the perfect workout playlist. It’s magic when it comes together, but creating that amazing blend can be quite the chore. Luckily, whether you’re rocking out at the club or the gym, my job is to use music to get your body moving, and I’ve discovered there are 3 key elements to make sure your workout music selection is kick ass, not a pain in the ass.Bounce along to the beatPay attention to beats per minute (BPM) and go for the high tempos! One of the main problems with listening to a random assortment of songs during exercise is the possibility of a ballad or slow tempo (low-BPM) song creeping into your workout playlist and demotivating you. So no matter how much you love Sam Smith, resist the urge to include him in your workout playlist. Especially during cardio, an energetic beat will keep you moving forward. What’s considered “energetic?” Pick something with a BPM (Beats Per Minute) of 150 or more and you’ll notice the difference!Tap into your emotionsWhile a good tempo plays a major role, sometimes you need to tap into your emotions to release your inner mojo. For this, lyrics are key. Whether it’s an 80s pop mix that helps you get lost in a run by reminiscing about high school or a perfectly placed song (think Eminem’s ‘Lose Yourself’) at the end of a tough run, emotional and motivational lyrics are important facets to work into your playlist.Go with the flowLastly, the flow of a playlist is imperative and should mimic what you are feeling at different moments (or states) during your workout. A solid format that I’ve found has three major parts. First, kick off with high-tempo tunes so your workout is positive and energetic from the very beginning! During the bulk of a playlist, stick with fun, familiar and steady tunes adding some sing along favorites to help you find that elusive “zone.” Towards the end of the mix try to pick up the energy again and also include songs with strong motivational lyrics. This will help you as you fatigue so that you finish strong. Ending with that feeling makes the next workout something you look forward to – not dread, and it’s all about the music!Bonus Tip!I’ll leave you with one final tip and that’s the free RockMyRun app for iPhone and Android. RockMyRun has taken the time to create kick ass workout mixes and playlists so that you don’t have to. Plus the music tempo can adjust to match your body’s movement or heart rate.So no matter what type of workout your preparing for, remember to bounce along to the beat, tap into your emotion and to go with the flow—it’s the perfect musical recipe for a successful workout!Post contributed by Dave Audé, an acclaimed music producer and DJ as well as creative consultant at RockMyRun. Audé has created over 100 No.1 Billboard tracks and has worked with Kelly Clarkson, Selena Gomez, One Republic, Coldplay and U2, among many other chart-topping artists.


3 Tips To Help You Create a Kick A$$ Workout Playlist

  ·  3 min

3 Tips To Help You Create a Kick A$$ Workout Playlist

We all know the power of creating the perfect workout playlist. It’s magic when it comes together, but creating that amazing blend can be quite the chore. Luckily, whether you’re rocking out at the club or the gym, my job is to use music to get your body moving, and I’ve discovered there are 3 key elements to make sure your workout music selection is kick ass, not a pain in the ass.Bounce along to the beatPay attention to beats per minute (BPM) and go for the high tempos! One of the main problems with listening to a random assortment of songs during exercise is the possibility of a ballad or slow tempo (low-BPM) song creeping into your workout playlist and demotivating you. So no matter how much you love Sam Smith, resist the urge to include him in your workout playlist. Especially during cardio, an energetic beat will keep you moving forward. What’s considered “energetic?” Pick something with a BPM (Beats Per Minute) of 150 or more and you’ll notice the difference!Tap into your emotionsWhile a good tempo plays a major role, sometimes you need to tap into your emotions to release your inner mojo. For this, lyrics are key. Whether it’s an 80s pop mix that helps you get lost in a run by reminiscing about high school or a perfectly placed song (think Eminem’s ‘Lose Yourself’) at the end of a tough run, emotional and motivational lyrics are important facets to work into your playlist.Go with the flowLastly, the flow of a playlist is imperative and should mimic what you are feeling at different moments (or states) during your workout. A solid format that I’ve found has three major parts. First, kick off with high-tempo tunes so your workout is positive and energetic from the very beginning! During the bulk of a playlist, stick with fun, familiar and steady tunes adding some sing along favorites to help you find that elusive “zone.” Towards the end of the mix try to pick up the energy again and also include songs with strong motivational lyrics. This will help you as you fatigue so that you finish strong. Ending with that feeling makes the next workout something you look forward to – not dread, and it’s all about the music!Bonus Tip!I’ll leave you with one final tip and that’s the free RockMyRun app for iPhone and Android. RockMyRun has taken the time to create kick ass workout mixes and playlists so that you don’t have to. Plus the music tempo can adjust to match your body’s movement or heart rate.So no matter what type of workout your preparing for, remember to bounce along to the beat, tap into your emotion and to go with the flow—it’s the perfect musical recipe for a successful workout!Post contributed by Dave Audé, an acclaimed music producer and DJ as well as creative consultant at RockMyRun. Audé has created over 100 No.1 Billboard tracks and has worked with Kelly Clarkson, Selena Gomez, One Republic, Coldplay and U2, among many other chart-topping artists.


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.


The Realities of Running

  ·  4 min

The Realities of Running

One of the only concrete things about running is the surface that you’re on. Some people are distance runners, while others prefer sprinting.  Treadmills are great for certain people, yet some of us prefer the outdoor run.  Everybody is unique in their own way.  With that being said, there are many things that can hold true for almost all runners, regardless of their situation.  Here are 6 of my “Realities of Running.”1. You Will Hate RunningI know what you’re thinking: This doesn’t really sound like something you should put in a post about running.  Well, the reality is that this is true, and almost all of you can relate to it.  There has been a time, at some point or another, when you have hated running.  Maybe burnout has set in, the weather has made for awful conditions, or you have simply had a streak of bad workouts.  Whatever the reason, there has been a point for all of us where we have despised the sport of running.2. You Will Love RunningThis one is more like it, right?  Just like we’ve hated it at times, the reason we keep going is because we ultimately love (or at least have an interest in) running.  Whether it’s the euphoric feeling you get after a hard run, the accomplishment of setting a new PR, or simply the ability to get lost in a long run, you’ve learned to love this sport.  It has become a part of you, almost to the point where you feel bad if you miss a day.  Know what I’m talking about?  Yeah, I thought so.3. Injuries Are InevitableThis is where the old “too much of a good thing” proverb comes into play.  There’s a solid chance that if you run long enough, something is going to start hurting at some point or another.  It could be something simple like a pair of aching knees or something more complicated like a muscle strain.  You could, of course, be one of those who can run 50 miles a week and be fine. But for most of us, the chance of something happening along the way is, unfortunately, fairly high.4. You Will Become CompetitiveDon’t get too excited here.  This isn’t competitive in the sense of winning races, getting endorsements, or making a ton of money.  The competitiveness I am talking about is with yourself and – if you have them – your peers.  It won’t take long, either.  Before you know it you will be trying to beat your fastest time or improve your longest run.  You’ll try to beat your running partner’s time in a certain distance.  Not only will this add a little excitement to your workouts, but it will force you to work harder and ultimately become a better runner.5. It Will Cost MoneyJust like anything else on this planet, if you want to enjoy running, you’re going to have to invest not just your time and effort, but your finances as well.  Just like you have to have the right equipment to do your job 40 hours a week, you have to have the right equipment if you want to get the most out of running.  Whether it’s a new pair of shoes, some cold weather gear, or the races that you want to cross off your list, you’re going to have to open up the checkbook.  Look at it like this:  You’re not simply paying to wear nice clothes or run a certain race, you’re buying an experience. You’re paying for something that is bigger than yourself, and something that those who don’t participate in won’t always understand.6. It Will Be Worth ItAfter all the pain and suffering, the time and financial input, the good races and bad, at the end of the day it is all worth it.  Running is something that, for almost all of us, is a part of us. To the point that if we don’t do it, we feel like something is missing.  The truth is, as I’ve mentioned, people who don’t run simply don’t understand what we get out of running.  Yeah, it’s not always great and we have bad days.  But, there’s always that good day right around the corner.  The day will come when you feel like you’re Forrest Gump and can “run clear to the ocean.”  The feelings of accomplishment and satisfaction are things that keep most of us coming back for more.Can you relate to any of these?  What are some of your “realities of running?” 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.


The Realities of Running

  ·  4 min

The Realities of Running

One of the only concrete things about running is the surface that you’re on. Some people are distance runners, while others prefer sprinting.  Treadmills are great for certain people, yet some of us prefer the outdoor run.  Everybody is unique in their own way.  With that being said, there are many things that can hold true for almost all runners, regardless of their situation.  Here are 6 of my “Realities of Running.”1. You Will Hate RunningI know what you’re thinking: This doesn’t really sound like something you should put in a post about running.  Well, the reality is that this is true, and almost all of you can relate to it.  There has been a time, at some point or another, when you have hated running.  Maybe burnout has set in, the weather has made for awful conditions, or you have simply had a streak of bad workouts.  Whatever the reason, there has been a point for all of us where we have despised the sport of running.2. You Will Love RunningThis one is more like it, right?  Just like we’ve hated it at times, the reason we keep going is because we ultimately love (or at least have an interest in) running.  Whether it’s the euphoric feeling you get after a hard run, the accomplishment of setting a new PR, or simply the ability to get lost in a long run, you’ve learned to love this sport.  It has become a part of you, almost to the point where you feel bad if you miss a day.  Know what I’m talking about?  Yeah, I thought so.3. Injuries Are InevitableThis is where the old “too much of a good thing” proverb comes into play.  There’s a solid chance that if you run long enough, something is going to start hurting at some point or another.  It could be something simple like a pair of aching knees or something more complicated like a muscle strain.  You could, of course, be one of those who can run 50 miles a week and be fine. But for most of us, the chance of something happening along the way is, unfortunately, fairly high.4. You Will Become CompetitiveDon’t get too excited here.  This isn’t competitive in the sense of winning races, getting endorsements, or making a ton of money.  The competitiveness I am talking about is with yourself and – if you have them – your peers.  It won’t take long, either.  Before you know it you will be trying to beat your fastest time or improve your longest run.  You’ll try to beat your running partner’s time in a certain distance.  Not only will this add a little excitement to your workouts, but it will force you to work harder and ultimately become a better runner.5. It Will Cost MoneyJust like anything else on this planet, if you want to enjoy running, you’re going to have to invest not just your time and effort, but your finances as well.  Just like you have to have the right equipment to do your job 40 hours a week, you have to have the right equipment if you want to get the most out of running.  Whether it’s a new pair of shoes, some cold weather gear, or the races that you want to cross off your list, you’re going to have to open up the checkbook.  Look at it like this:  You’re not simply paying to wear nice clothes or run a certain race, you’re buying an experience. You’re paying for something that is bigger than yourself, and something that those who don’t participate in won’t always understand.6. It Will Be Worth ItAfter all the pain and suffering, the time and financial input, the good races and bad, at the end of the day it is all worth it.  Running is something that, for almost all of us, is a part of us. To the point that if we don’t do it, we feel like something is missing.  The truth is, as I’ve mentioned, people who don’t run simply don’t understand what we get out of running.  Yeah, it’s not always great and we have bad days.  But, there’s always that good day right around the corner.  The day will come when you feel like you’re Forrest Gump and can “run clear to the ocean.”  The feelings of accomplishment and satisfaction are things that keep most of us coming back for more.Can you relate to any of these?  What are some of your “realities of running?” 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.


3 Tips To Help You Create a Kick A$$ Workout Playlist

  ·  3 min

3 Tips To Help You Create a Kick A$$ Workout Playlist

We all know the power of creating the perfect workout playlist. It’s magic when it comes together, but creating that amazing blend can be quite the chore. Luckily, whether you’re rocking out at the club or the gym, my job is to use music to get your body moving, and I’ve discovered there are 3 key elements to make sure your workout music selection is kick ass, not a pain in the ass.Bounce along to the beatPay attention to beats per minute (BPM) and go for the high tempos! One of the main problems with listening to a random assortment of songs during exercise is the possibility of a ballad or slow tempo (low-BPM) song creeping into your workout playlist and demotivating you. So no matter how much you love Sam Smith, resist the urge to include him in your workout playlist. Especially during cardio, an energetic beat will keep you moving forward. What’s considered “energetic?” Pick something with a BPM (Beats Per Minute) of 150 or more and you’ll notice the difference!Tap into your emotionsWhile a good tempo plays a major role, sometimes you need to tap into your emotions to release your inner mojo. For this, lyrics are key. Whether it’s an 80s pop mix that helps you get lost in a run by reminiscing about high school or a perfectly placed song (think Eminem’s ‘Lose Yourself’) at the end of a tough run, emotional and motivational lyrics are important facets to work into your playlist.Go with the flowLastly, the flow of a playlist is imperative and should mimic what you are feeling at different moments (or states) during your workout. A solid format that I’ve found has three major parts. First, kick off with high-tempo tunes so your workout is positive and energetic from the very beginning! During the bulk of a playlist, stick with fun, familiar and steady tunes adding some sing along favorites to help you find that elusive “zone.” Towards the end of the mix try to pick up the energy again and also include songs with strong motivational lyrics. This will help you as you fatigue so that you finish strong. Ending with that feeling makes the next workout something you look forward to – not dread, and it’s all about the music!Bonus Tip!I’ll leave you with one final tip and that’s the free RockMyRun app for iPhone and Android. RockMyRun has taken the time to create kick ass workout mixes and playlists so that you don’t have to. Plus the music tempo can adjust to match your body’s movement or heart rate.So no matter what type of workout your preparing for, remember to bounce along to the beat, tap into your emotion and to go with the flow—it’s the perfect musical recipe for a successful workout!Post contributed by Dave Audé, an acclaimed music producer and DJ as well as creative consultant at RockMyRun. Audé has created over 100 No.1 Billboard tracks and has worked with Kelly Clarkson, Selena Gomez, One Republic, Coldplay and U2, among many other chart-topping artists.


3 Tips To Help You Create a Kick A$$ Workout Playlist

  ·  3 min

3 Tips To Help You Create a Kick A$$ Workout Playlist

We all know the power of creating the perfect workout playlist. It’s magic when it comes together, but creating that amazing blend can be quite the chore. Luckily, whether you’re rocking out at the club or the gym, my job is to use music to get your body moving, and I’ve discovered there are 3 key elements to make sure your workout music selection is kick ass, not a pain in the ass.Bounce along to the beatPay attention to beats per minute (BPM) and go for the high tempos! One of the main problems with listening to a random assortment of songs during exercise is the possibility of a ballad or slow tempo (low-BPM) song creeping into your workout playlist and demotivating you. So no matter how much you love Sam Smith, resist the urge to include him in your workout playlist. Especially during cardio, an energetic beat will keep you moving forward. What’s considered “energetic?” Pick something with a BPM (Beats Per Minute) of 150 or more and you’ll notice the difference!Tap into your emotionsWhile a good tempo plays a major role, sometimes you need to tap into your emotions to release your inner mojo. For this, lyrics are key. Whether it’s an 80s pop mix that helps you get lost in a run by reminiscing about high school or a perfectly placed song (think Eminem’s ‘Lose Yourself’) at the end of a tough run, emotional and motivational lyrics are important facets to work into your playlist.Go with the flowLastly, the flow of a playlist is imperative and should mimic what you are feeling at different moments (or states) during your workout. A solid format that I’ve found has three major parts. First, kick off with high-tempo tunes so your workout is positive and energetic from the very beginning! During the bulk of a playlist, stick with fun, familiar and steady tunes adding some sing along favorites to help you find that elusive “zone.” Towards the end of the mix try to pick up the energy again and also include songs with strong motivational lyrics. This will help you as you fatigue so that you finish strong. Ending with that feeling makes the next workout something you look forward to – not dread, and it’s all about the music!Bonus Tip!I’ll leave you with one final tip and that’s the free RockMyRun app for iPhone and Android. RockMyRun has taken the time to create kick ass workout mixes and playlists so that you don’t have to. Plus the music tempo can adjust to match your body’s movement or heart rate.So no matter what type of workout your preparing for, remember to bounce along to the beat, tap into your emotion and to go with the flow—it’s the perfect musical recipe for a successful workout!Post contributed by Dave Audé, an acclaimed music producer and DJ as well as creative consultant at RockMyRun. Audé has created over 100 No.1 Billboard tracks and has worked with Kelly Clarkson, Selena Gomez, One Republic, Coldplay and U2, among many other chart-topping artists.


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.


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The Realities of Running

  ·  4 min

The Realities of Running

One of the only concrete things about running is the surface that you’re on. Some people are distance runners, while others prefer sprinting.  Treadmills are great for certain people, yet some of us prefer the outdoor run.  Everybody is unique in their own way.  With that being said, there are many things that can hold true for almost all runners, regardless of their situation.  Here are 6 of my “Realities of Running.”1. You Will Hate RunningI know what you’re thinking: This doesn’t really sound like something you should put in a post about running.  Well, the reality is that this is true, and almost all of you can relate to it.  There has been a time, at some point or another, when you have hated running.  Maybe burnout has set in, the weather has made for awful conditions, or you have simply had a streak of bad workouts.  Whatever the reason, there has been a point for all of us where we have despised the sport of running.2. You Will Love RunningThis one is more like it, right?  Just like we’ve hated it at times, the reason we keep going is because we ultimately love (or at least have an interest in) running.  Whether it’s the euphoric feeling you get after a hard run, the accomplishment of setting a new PR, or simply the ability to get lost in a long run, you’ve learned to love this sport.  It has become a part of you, almost to the point where you feel bad if you miss a day.  Know what I’m talking about?  Yeah, I thought so.3. Injuries Are InevitableThis is where the old “too much of a good thing” proverb comes into play.  There’s a solid chance that if you run long enough, something is going to start hurting at some point or another.  It could be something simple like a pair of aching knees or something more complicated like a muscle strain.  You could, of course, be one of those who can run 50 miles a week and be fine. But for most of us, the chance of something happening along the way is, unfortunately, fairly high.4. You Will Become CompetitiveDon’t get too excited here.  This isn’t competitive in the sense of winning races, getting endorsements, or making a ton of money.  The competitiveness I am talking about is with yourself and – if you have them – your peers.  It won’t take long, either.  Before you know it you will be trying to beat your fastest time or improve your longest run.  You’ll try to beat your running partner’s time in a certain distance.  Not only will this add a little excitement to your workouts, but it will force you to work harder and ultimately become a better runner.5. It Will Cost MoneyJust like anything else on this planet, if you want to enjoy running, you’re going to have to invest not just your time and effort, but your finances as well.  Just like you have to have the right equipment to do your job 40 hours a week, you have to have the right equipment if you want to get the most out of running.  Whether it’s a new pair of shoes, some cold weather gear, or the races that you want to cross off your list, you’re going to have to open up the checkbook.  Look at it like this:  You’re not simply paying to wear nice clothes or run a certain race, you’re buying an experience. You’re paying for something that is bigger than yourself, and something that those who don’t participate in won’t always understand.6. It Will Be Worth ItAfter all the pain and suffering, the time and financial input, the good races and bad, at the end of the day it is all worth it.  Running is something that, for almost all of us, is a part of us. To the point that if we don’t do it, we feel like something is missing.  The truth is, as I’ve mentioned, people who don’t run simply don’t understand what we get out of running.  Yeah, it’s not always great and we have bad days.  But, there’s always that good day right around the corner.  The day will come when you feel like you’re Forrest Gump and can “run clear to the ocean.”  The feelings of accomplishment and satisfaction are things that keep most of us coming back for more.Can you relate to any of these?  What are some of your “realities of running?” 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.


The Realities of Running

  ·  4 min

The Realities of Running

One of the only concrete things about running is the surface that you’re on. Some people are distance runners, while others prefer sprinting.  Treadmills are great for certain people, yet some of us prefer the outdoor run.  Everybody is unique in their own way.  With that being said, there are many things that can hold true for almost all runners, regardless of their situation.  Here are 6 of my “Realities of Running.”1. You Will Hate RunningI know what you’re thinking: This doesn’t really sound like something you should put in a post about running.  Well, the reality is that this is true, and almost all of you can relate to it.  There has been a time, at some point or another, when you have hated running.  Maybe burnout has set in, the weather has made for awful conditions, or you have simply had a streak of bad workouts.  Whatever the reason, there has been a point for all of us where we have despised the sport of running.2. You Will Love RunningThis one is more like it, right?  Just like we’ve hated it at times, the reason we keep going is because we ultimately love (or at least have an interest in) running.  Whether it’s the euphoric feeling you get after a hard run, the accomplishment of setting a new PR, or simply the ability to get lost in a long run, you’ve learned to love this sport.  It has become a part of you, almost to the point where you feel bad if you miss a day.  Know what I’m talking about?  Yeah, I thought so.3. Injuries Are InevitableThis is where the old “too much of a good thing” proverb comes into play.  There’s a solid chance that if you run long enough, something is going to start hurting at some point or another.  It could be something simple like a pair of aching knees or something more complicated like a muscle strain.  You could, of course, be one of those who can run 50 miles a week and be fine. But for most of us, the chance of something happening along the way is, unfortunately, fairly high.4. You Will Become CompetitiveDon’t get too excited here.  This isn’t competitive in the sense of winning races, getting endorsements, or making a ton of money.  The competitiveness I am talking about is with yourself and – if you have them – your peers.  It won’t take long, either.  Before you know it you will be trying to beat your fastest time or improve your longest run.  You’ll try to beat your running partner’s time in a certain distance.  Not only will this add a little excitement to your workouts, but it will force you to work harder and ultimately become a better runner.5. It Will Cost MoneyJust like anything else on this planet, if you want to enjoy running, you’re going to have to invest not just your time and effort, but your finances as well.  Just like you have to have the right equipment to do your job 40 hours a week, you have to have the right equipment if you want to get the most out of running.  Whether it’s a new pair of shoes, some cold weather gear, or the races that you want to cross off your list, you’re going to have to open up the checkbook.  Look at it like this:  You’re not simply paying to wear nice clothes or run a certain race, you’re buying an experience. You’re paying for something that is bigger than yourself, and something that those who don’t participate in won’t always understand.6. It Will Be Worth ItAfter all the pain and suffering, the time and financial input, the good races and bad, at the end of the day it is all worth it.  Running is something that, for almost all of us, is a part of us. To the point that if we don’t do it, we feel like something is missing.  The truth is, as I’ve mentioned, people who don’t run simply don’t understand what we get out of running.  Yeah, it’s not always great and we have bad days.  But, there’s always that good day right around the corner.  The day will come when you feel like you’re Forrest Gump and can “run clear to the ocean.”  The feelings of accomplishment and satisfaction are things that keep most of us coming back for more.Can you relate to any of these?  What are some of your “realities of running?” 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.


3 Tips To Help You Create a Kick A$$ Workout Playlist

  ·  3 min

3 Tips To Help You Create a Kick A$$ Workout Playlist

We all know the power of creating the perfect workout playlist. It’s magic when it comes together, but creating that amazing blend can be quite the chore. Luckily, whether you’re rocking out at the club or the gym, my job is to use music to get your body moving, and I’ve discovered there are 3 key elements to make sure your workout music selection is kick ass, not a pain in the ass.Bounce along to the beatPay attention to beats per minute (BPM) and go for the high tempos! One of the main problems with listening to a random assortment of songs during exercise is the possibility of a ballad or slow tempo (low-BPM) song creeping into your workout playlist and demotivating you. So no matter how much you love Sam Smith, resist the urge to include him in your workout playlist. Especially during cardio, an energetic beat will keep you moving forward. What’s considered “energetic?” Pick something with a BPM (Beats Per Minute) of 150 or more and you’ll notice the difference!Tap into your emotionsWhile a good tempo plays a major role, sometimes you need to tap into your emotions to release your inner mojo. For this, lyrics are key. Whether it’s an 80s pop mix that helps you get lost in a run by reminiscing about high school or a perfectly placed song (think Eminem’s ‘Lose Yourself’) at the end of a tough run, emotional and motivational lyrics are important facets to work into your playlist.Go with the flowLastly, the flow of a playlist is imperative and should mimic what you are feeling at different moments (or states) during your workout. A solid format that I’ve found has three major parts. First, kick off with high-tempo tunes so your workout is positive and energetic from the very beginning! During the bulk of a playlist, stick with fun, familiar and steady tunes adding some sing along favorites to help you find that elusive “zone.” Towards the end of the mix try to pick up the energy again and also include songs with strong motivational lyrics. This will help you as you fatigue so that you finish strong. Ending with that feeling makes the next workout something you look forward to – not dread, and it’s all about the music!Bonus Tip!I’ll leave you with one final tip and that’s the free RockMyRun app for iPhone and Android. RockMyRun has taken the time to create kick ass workout mixes and playlists so that you don’t have to. Plus the music tempo can adjust to match your body’s movement or heart rate.So no matter what type of workout your preparing for, remember to bounce along to the beat, tap into your emotion and to go with the flow—it’s the perfect musical recipe for a successful workout!Post contributed by Dave Audé, an acclaimed music producer and DJ as well as creative consultant at RockMyRun. Audé has created over 100 No.1 Billboard tracks and has worked with Kelly Clarkson, Selena Gomez, One Republic, Coldplay and U2, among many other chart-topping artists.


3 Tips To Help You Create a Kick A$$ Workout Playlist

  ·  3 min

3 Tips To Help You Create a Kick A$$ Workout Playlist

We all know the power of creating the perfect workout playlist. It’s magic when it comes together, but creating that amazing blend can be quite the chore. Luckily, whether you’re rocking out at the club or the gym, my job is to use music to get your body moving, and I’ve discovered there are 3 key elements to make sure your workout music selection is kick ass, not a pain in the ass.Bounce along to the beatPay attention to beats per minute (BPM) and go for the high tempos! One of the main problems with listening to a random assortment of songs during exercise is the possibility of a ballad or slow tempo (low-BPM) song creeping into your workout playlist and demotivating you. So no matter how much you love Sam Smith, resist the urge to include him in your workout playlist. Especially during cardio, an energetic beat will keep you moving forward. What’s considered “energetic?” Pick something with a BPM (Beats Per Minute) of 150 or more and you’ll notice the difference!Tap into your emotionsWhile a good tempo plays a major role, sometimes you need to tap into your emotions to release your inner mojo. For this, lyrics are key. Whether it’s an 80s pop mix that helps you get lost in a run by reminiscing about high school or a perfectly placed song (think Eminem’s ‘Lose Yourself’) at the end of a tough run, emotional and motivational lyrics are important facets to work into your playlist.Go with the flowLastly, the flow of a playlist is imperative and should mimic what you are feeling at different moments (or states) during your workout. A solid format that I’ve found has three major parts. First, kick off with high-tempo tunes so your workout is positive and energetic from the very beginning! During the bulk of a playlist, stick with fun, familiar and steady tunes adding some sing along favorites to help you find that elusive “zone.” Towards the end of the mix try to pick up the energy again and also include songs with strong motivational lyrics. This will help you as you fatigue so that you finish strong. Ending with that feeling makes the next workout something you look forward to – not dread, and it’s all about the music!Bonus Tip!I’ll leave you with one final tip and that’s the free RockMyRun app for iPhone and Android. RockMyRun has taken the time to create kick ass workout mixes and playlists so that you don’t have to. Plus the music tempo can adjust to match your body’s movement or heart rate.So no matter what type of workout your preparing for, remember to bounce along to the beat, tap into your emotion and to go with the flow—it’s the perfect musical recipe for a successful workout!Post contributed by Dave Audé, an acclaimed music producer and DJ as well as creative consultant at RockMyRun. Audé has created over 100 No.1 Billboard tracks and has worked with Kelly Clarkson, Selena Gomez, One Republic, Coldplay and U2, among many other chart-topping artists.


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.


The Realities of Running

  ·  4 min

The Realities of Running

One of the only concrete things about running is the surface that you’re on. Some people are distance runners, while others prefer sprinting.  Treadmills are great for certain people, yet some of us prefer the outdoor run.  Everybody is unique in their own way.  With that being said, there are many things that can hold true for almost all runners, regardless of their situation.  Here are 6 of my “Realities of Running.”1. You Will Hate RunningI know what you’re thinking: This doesn’t really sound like something you should put in a post about running.  Well, the reality is that this is true, and almost all of you can relate to it.  There has been a time, at some point or another, when you have hated running.  Maybe burnout has set in, the weather has made for awful conditions, or you have simply had a streak of bad workouts.  Whatever the reason, there has been a point for all of us where we have despised the sport of running.2. You Will Love RunningThis one is more like it, right?  Just like we’ve hated it at times, the reason we keep going is because we ultimately love (or at least have an interest in) running.  Whether it’s the euphoric feeling you get after a hard run, the accomplishment of setting a new PR, or simply the ability to get lost in a long run, you’ve learned to love this sport.  It has become a part of you, almost to the point where you feel bad if you miss a day.  Know what I’m talking about?  Yeah, I thought so.3. Injuries Are InevitableThis is where the old “too much of a good thing” proverb comes into play.  There’s a solid chance that if you run long enough, something is going to start hurting at some point or another.  It could be something simple like a pair of aching knees or something more complicated like a muscle strain.  You could, of course, be one of those who can run 50 miles a week and be fine. But for most of us, the chance of something happening along the way is, unfortunately, fairly high.4. You Will Become CompetitiveDon’t get too excited here.  This isn’t competitive in the sense of winning races, getting endorsements, or making a ton of money.  The competitiveness I am talking about is with yourself and – if you have them – your peers.  It won’t take long, either.  Before you know it you will be trying to beat your fastest time or improve your longest run.  You’ll try to beat your running partner’s time in a certain distance.  Not only will this add a little excitement to your workouts, but it will force you to work harder and ultimately become a better runner.5. It Will Cost MoneyJust like anything else on this planet, if you want to enjoy running, you’re going to have to invest not just your time and effort, but your finances as well.  Just like you have to have the right equipment to do your job 40 hours a week, you have to have the right equipment if you want to get the most out of running.  Whether it’s a new pair of shoes, some cold weather gear, or the races that you want to cross off your list, you’re going to have to open up the checkbook.  Look at it like this:  You’re not simply paying to wear nice clothes or run a certain race, you’re buying an experience. You’re paying for something that is bigger than yourself, and something that those who don’t participate in won’t always understand.6. It Will Be Worth ItAfter all the pain and suffering, the time and financial input, the good races and bad, at the end of the day it is all worth it.  Running is something that, for almost all of us, is a part of us. To the point that if we don’t do it, we feel like something is missing.  The truth is, as I’ve mentioned, people who don’t run simply don’t understand what we get out of running.  Yeah, it’s not always great and we have bad days.  But, there’s always that good day right around the corner.  The day will come when you feel like you’re Forrest Gump and can “run clear to the ocean.”  The feelings of accomplishment and satisfaction are things that keep most of us coming back for more.Can you relate to any of these?  What are some of your “realities of running?” 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.


The Realities of Running

  ·  4 min

The Realities of Running

One of the only concrete things about running is the surface that you’re on. Some people are distance runners, while others prefer sprinting.  Treadmills are great for certain people, yet some of us prefer the outdoor run.  Everybody is unique in their own way.  With that being said, there are many things that can hold true for almost all runners, regardless of their situation.  Here are 6 of my “Realities of Running.”1. You Will Hate RunningI know what you’re thinking: This doesn’t really sound like something you should put in a post about running.  Well, the reality is that this is true, and almost all of you can relate to it.  There has been a time, at some point or another, when you have hated running.  Maybe burnout has set in, the weather has made for awful conditions, or you have simply had a streak of bad workouts.  Whatever the reason, there has been a point for all of us where we have despised the sport of running.2. You Will Love RunningThis one is more like it, right?  Just like we’ve hated it at times, the reason we keep going is because we ultimately love (or at least have an interest in) running.  Whether it’s the euphoric feeling you get after a hard run, the accomplishment of setting a new PR, or simply the ability to get lost in a long run, you’ve learned to love this sport.  It has become a part of you, almost to the point where you feel bad if you miss a day.  Know what I’m talking about?  Yeah, I thought so.3. Injuries Are InevitableThis is where the old “too much of a good thing” proverb comes into play.  There’s a solid chance that if you run long enough, something is going to start hurting at some point or another.  It could be something simple like a pair of aching knees or something more complicated like a muscle strain.  You could, of course, be one of those who can run 50 miles a week and be fine. But for most of us, the chance of something happening along the way is, unfortunately, fairly high.4. You Will Become CompetitiveDon’t get too excited here.  This isn’t competitive in the sense of winning races, getting endorsements, or making a ton of money.  The competitiveness I am talking about is with yourself and – if you have them – your peers.  It won’t take long, either.  Before you know it you will be trying to beat your fastest time or improve your longest run.  You’ll try to beat your running partner’s time in a certain distance.  Not only will this add a little excitement to your workouts, but it will force you to work harder and ultimately become a better runner.5. It Will Cost MoneyJust like anything else on this planet, if you want to enjoy running, you’re going to have to invest not just your time and effort, but your finances as well.  Just like you have to have the right equipment to do your job 40 hours a week, you have to have the right equipment if you want to get the most out of running.  Whether it’s a new pair of shoes, some cold weather gear, or the races that you want to cross off your list, you’re going to have to open up the checkbook.  Look at it like this:  You’re not simply paying to wear nice clothes or run a certain race, you’re buying an experience. You’re paying for something that is bigger than yourself, and something that those who don’t participate in won’t always understand.6. It Will Be Worth ItAfter all the pain and suffering, the time and financial input, the good races and bad, at the end of the day it is all worth it.  Running is something that, for almost all of us, is a part of us. To the point that if we don’t do it, we feel like something is missing.  The truth is, as I’ve mentioned, people who don’t run simply don’t understand what we get out of running.  Yeah, it’s not always great and we have bad days.  But, there’s always that good day right around the corner.  The day will come when you feel like you’re Forrest Gump and can “run clear to the ocean.”  The feelings of accomplishment and satisfaction are things that keep most of us coming back for more.Can you relate to any of these?  What are some of your “realities of running?” 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.


3 Tips To Help You Create a Kick A$$ Workout Playlist

  ·  3 min

3 Tips To Help You Create a Kick A$$ Workout Playlist

We all know the power of creating the perfect workout playlist. It’s magic when it comes together, but creating that amazing blend can be quite the chore. Luckily, whether you’re rocking out at the club or the gym, my job is to use music to get your body moving, and I’ve discovered there are 3 key elements to make sure your workout music selection is kick ass, not a pain in the ass.Bounce along to the beatPay attention to beats per minute (BPM) and go for the high tempos! One of the main problems with listening to a random assortment of songs during exercise is the possibility of a ballad or slow tempo (low-BPM) song creeping into your workout playlist and demotivating you. So no matter how much you love Sam Smith, resist the urge to include him in your workout playlist. Especially during cardio, an energetic beat will keep you moving forward. What’s considered “energetic?” Pick something with a BPM (Beats Per Minute) of 150 or more and you’ll notice the difference!Tap into your emotionsWhile a good tempo plays a major role, sometimes you need to tap into your emotions to release your inner mojo. For this, lyrics are key. Whether it’s an 80s pop mix that helps you get lost in a run by reminiscing about high school or a perfectly placed song (think Eminem’s ‘Lose Yourself’) at the end of a tough run, emotional and motivational lyrics are important facets to work into your playlist.Go with the flowLastly, the flow of a playlist is imperative and should mimic what you are feeling at different moments (or states) during your workout. A solid format that I’ve found has three major parts. First, kick off with high-tempo tunes so your workout is positive and energetic from the very beginning! During the bulk of a playlist, stick with fun, familiar and steady tunes adding some sing along favorites to help you find that elusive “zone.” Towards the end of the mix try to pick up the energy again and also include songs with strong motivational lyrics. This will help you as you fatigue so that you finish strong. Ending with that feeling makes the next workout something you look forward to – not dread, and it’s all about the music!Bonus Tip!I’ll leave you with one final tip and that’s the free RockMyRun app for iPhone and Android. RockMyRun has taken the time to create kick ass workout mixes and playlists so that you don’t have to. Plus the music tempo can adjust to match your body’s movement or heart rate.So no matter what type of workout your preparing for, remember to bounce along to the beat, tap into your emotion and to go with the flow—it’s the perfect musical recipe for a successful workout!Post contributed by Dave Audé, an acclaimed music producer and DJ as well as creative consultant at RockMyRun. Audé has created over 100 No.1 Billboard tracks and has worked with Kelly Clarkson, Selena Gomez, One Republic, Coldplay and U2, among many other chart-topping artists.


3 Tips To Help You Create a Kick A$$ Workout Playlist

  ·  3 min

3 Tips To Help You Create a Kick A$$ Workout Playlist

We all know the power of creating the perfect workout playlist. It’s magic when it comes together, but creating that amazing blend can be quite the chore. Luckily, whether you’re rocking out at the club or the gym, my job is to use music to get your body moving, and I’ve discovered there are 3 key elements to make sure your workout music selection is kick ass, not a pain in the ass.Bounce along to the beatPay attention to beats per minute (BPM) and go for the high tempos! One of the main problems with listening to a random assortment of songs during exercise is the possibility of a ballad or slow tempo (low-BPM) song creeping into your workout playlist and demotivating you. So no matter how much you love Sam Smith, resist the urge to include him in your workout playlist. Especially during cardio, an energetic beat will keep you moving forward. What’s considered “energetic?” Pick something with a BPM (Beats Per Minute) of 150 or more and you’ll notice the difference!Tap into your emotionsWhile a good tempo plays a major role, sometimes you need to tap into your emotions to release your inner mojo. For this, lyrics are key. Whether it’s an 80s pop mix that helps you get lost in a run by reminiscing about high school or a perfectly placed song (think Eminem’s ‘Lose Yourself’) at the end of a tough run, emotional and motivational lyrics are important facets to work into your playlist.Go with the flowLastly, the flow of a playlist is imperative and should mimic what you are feeling at different moments (or states) during your workout. A solid format that I’ve found has three major parts. First, kick off with high-tempo tunes so your workout is positive and energetic from the very beginning! During the bulk of a playlist, stick with fun, familiar and steady tunes adding some sing along favorites to help you find that elusive “zone.” Towards the end of the mix try to pick up the energy again and also include songs with strong motivational lyrics. This will help you as you fatigue so that you finish strong. Ending with that feeling makes the next workout something you look forward to – not dread, and it’s all about the music!Bonus Tip!I’ll leave you with one final tip and that’s the free RockMyRun app for iPhone and Android. RockMyRun has taken the time to create kick ass workout mixes and playlists so that you don’t have to. Plus the music tempo can adjust to match your body’s movement or heart rate.So no matter what type of workout your preparing for, remember to bounce along to the beat, tap into your emotion and to go with the flow—it’s the perfect musical recipe for a successful workout!Post contributed by Dave Audé, an acclaimed music producer and DJ as well as creative consultant at RockMyRun. Audé has created over 100 No.1 Billboard tracks and has worked with Kelly Clarkson, Selena Gomez, One Republic, Coldplay and U2, among many other chart-topping artists.


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.


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The Realities of Running

  ·  4 min

The Realities of Running

One of the only concrete things about running is the surface that you’re on. Some people are distance runners, while others prefer sprinting.  Treadmills are great for certain people, yet some of us prefer the outdoor run.  Everybody is unique in their own way.  With that being said, there are many things that can hold true for almost all runners, regardless of their situation.  Here are 6 of my “Realities of Running.”1. You Will Hate RunningI know what you’re thinking: This doesn’t really sound like something you should put in a post about running.  Well, the reality is that this is true, and almost all of you can relate to it.  There has been a time, at some point or another, when you have hated running.  Maybe burnout has set in, the weather has made for awful conditions, or you have simply had a streak of bad workouts.  Whatever the reason, there has been a point for all of us where we have despised the sport of running.2. You Will Love RunningThis one is more like it, right?  Just like we’ve hated it at times, the reason we keep going is because we ultimately love (or at least have an interest in) running.  Whether it’s the euphoric feeling you get after a hard run, the accomplishment of setting a new PR, or simply the ability to get lost in a long run, you’ve learned to love this sport.  It has become a part of you, almost to the point where you feel bad if you miss a day.  Know what I’m talking about?  Yeah, I thought so.3. Injuries Are InevitableThis is where the old “too much of a good thing” proverb comes into play.  There’s a solid chance that if you run long enough, something is going to start hurting at some point or another.  It could be something simple like a pair of aching knees or something more complicated like a muscle strain.  You could, of course, be one of those who can run 50 miles a week and be fine. But for most of us, the chance of something happening along the way is, unfortunately, fairly high.4. You Will Become CompetitiveDon’t get too excited here.  This isn’t competitive in the sense of winning races, getting endorsements, or making a ton of money.  The competitiveness I am talking about is with yourself and – if you have them – your peers.  It won’t take long, either.  Before you know it you will be trying to beat your fastest time or improve your longest run.  You’ll try to beat your running partner’s time in a certain distance.  Not only will this add a little excitement to your workouts, but it will force you to work harder and ultimately become a better runner.5. It Will Cost MoneyJust like anything else on this planet, if you want to enjoy running, you’re going to have to invest not just your time and effort, but your finances as well.  Just like you have to have the right equipment to do your job 40 hours a week, you have to have the right equipment if you want to get the most out of running.  Whether it’s a new pair of shoes, some cold weather gear, or the races that you want to cross off your list, you’re going to have to open up the checkbook.  Look at it like this:  You’re not simply paying to wear nice clothes or run a certain race, you’re buying an experience. You’re paying for something that is bigger than yourself, and something that those who don’t participate in won’t always understand.6. It Will Be Worth ItAfter all the pain and suffering, the time and financial input, the good races and bad, at the end of the day it is all worth it.  Running is something that, for almost all of us, is a part of us. To the point that if we don’t do it, we feel like something is missing.  The truth is, as I’ve mentioned, people who don’t run simply don’t understand what we get out of running.  Yeah, it’s not always great and we have bad days.  But, there’s always that good day right around the corner.  The day will come when you feel like you’re Forrest Gump and can “run clear to the ocean.”  The feelings of accomplishment and satisfaction are things that keep most of us coming back for more.Can you relate to any of these?  What are some of your “realities of running?” 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.


The Realities of Running

  ·  4 min

The Realities of Running

One of the only concrete things about running is the surface that you’re on. Some people are distance runners, while others prefer sprinting.  Treadmills are great for certain people, yet some of us prefer the outdoor run.  Everybody is unique in their own way.  With that being said, there are many things that can hold true for almost all runners, regardless of their situation.  Here are 6 of my “Realities of Running.”1. You Will Hate RunningI know what you’re thinking: This doesn’t really sound like something you should put in a post about running.  Well, the reality is that this is true, and almost all of you can relate to it.  There has been a time, at some point or another, when you have hated running.  Maybe burnout has set in, the weather has made for awful conditions, or you have simply had a streak of bad workouts.  Whatever the reason, there has been a point for all of us where we have despised the sport of running.2. You Will Love RunningThis one is more like it, right?  Just like we’ve hated it at times, the reason we keep going is because we ultimately love (or at least have an interest in) running.  Whether it’s the euphoric feeling you get after a hard run, the accomplishment of setting a new PR, or simply the ability to get lost in a long run, you’ve learned to love this sport.  It has become a part of you, almost to the point where you feel bad if you miss a day.  Know what I’m talking about?  Yeah, I thought so.3. Injuries Are InevitableThis is where the old “too much of a good thing” proverb comes into play.  There’s a solid chance that if you run long enough, something is going to start hurting at some point or another.  It could be something simple like a pair of aching knees or something more complicated like a muscle strain.  You could, of course, be one of those who can run 50 miles a week and be fine. But for most of us, the chance of something happening along the way is, unfortunately, fairly high.4. You Will Become CompetitiveDon’t get too excited here.  This isn’t competitive in the sense of winning races, getting endorsements, or making a ton of money.  The competitiveness I am talking about is with yourself and – if you have them – your peers.  It won’t take long, either.  Before you know it you will be trying to beat your fastest time or improve your longest run.  You’ll try to beat your running partner’s time in a certain distance.  Not only will this add a little excitement to your workouts, but it will force you to work harder and ultimately become a better runner.5. It Will Cost MoneyJust like anything else on this planet, if you want to enjoy running, you’re going to have to invest not just your time and effort, but your finances as well.  Just like you have to have the right equipment to do your job 40 hours a week, you have to have the right equipment if you want to get the most out of running.  Whether it’s a new pair of shoes, some cold weather gear, or the races that you want to cross off your list, you’re going to have to open up the checkbook.  Look at it like this:  You’re not simply paying to wear nice clothes or run a certain race, you’re buying an experience. You’re paying for something that is bigger than yourself, and something that those who don’t participate in won’t always understand.6. It Will Be Worth ItAfter all the pain and suffering, the time and financial input, the good races and bad, at the end of the day it is all worth it.  Running is something that, for almost all of us, is a part of us. To the point that if we don’t do it, we feel like something is missing.  The truth is, as I’ve mentioned, people who don’t run simply don’t understand what we get out of running.  Yeah, it’s not always great and we have bad days.  But, there’s always that good day right around the corner.  The day will come when you feel like you’re Forrest Gump and can “run clear to the ocean.”  The feelings of accomplishment and satisfaction are things that keep most of us coming back for more.Can you relate to any of these?  What are some of your “realities of running?” 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.


3 Tips To Help You Create a Kick A$$ Workout Playlist

  ·  3 min

3 Tips To Help You Create a Kick A$$ Workout Playlist

We all know the power of creating the perfect workout playlist. It’s magic when it comes together, but creating that amazing blend can be quite the chore. Luckily, whether you’re rocking out at the club or the gym, my job is to use music to get your body moving, and I’ve discovered there are 3 key elements to make sure your workout music selection is kick ass, not a pain in the ass.Bounce along to the beatPay attention to beats per minute (BPM) and go for the high tempos! One of the main problems with listening to a random assortment of songs during exercise is the possibility of a ballad or slow tempo (low-BPM) song creeping into your workout playlist and demotivating you. So no matter how much you love Sam Smith, resist the urge to include him in your workout playlist. Especially during cardio, an energetic beat will keep you moving forward. What’s considered “energetic?” Pick something with a BPM (Beats Per Minute) of 150 or more and you’ll notice the difference!Tap into your emotionsWhile a good tempo plays a major role, sometimes you need to tap into your emotions to release your inner mojo. For this, lyrics are key. Whether it’s an 80s pop mix that helps you get lost in a run by reminiscing about high school or a perfectly placed song (think Eminem’s ‘Lose Yourself’) at the end of a tough run, emotional and motivational lyrics are important facets to work into your playlist.Go with the flowLastly, the flow of a playlist is imperative and should mimic what you are feeling at different moments (or states) during your workout. A solid format that I’ve found has three major parts. First, kick off with high-tempo tunes so your workout is positive and energetic from the very beginning! During the bulk of a playlist, stick with fun, familiar and steady tunes adding some sing along favorites to help you find that elusive “zone.” Towards the end of the mix try to pick up the energy again and also include songs with strong motivational lyrics. This will help you as you fatigue so that you finish strong. Ending with that feeling makes the next workout something you look forward to – not dread, and it’s all about the music!Bonus Tip!I’ll leave you with one final tip and that’s the free RockMyRun app for iPhone and Android. RockMyRun has taken the time to create kick ass workout mixes and playlists so that you don’t have to. Plus the music tempo can adjust to match your body’s movement or heart rate.So no matter what type of workout your preparing for, remember to bounce along to the beat, tap into your emotion and to go with the flow—it’s the perfect musical recipe for a successful workout!Post contributed by Dave Audé, an acclaimed music producer and DJ as well as creative consultant at RockMyRun. Audé has created over 100 No.1 Billboard tracks and has worked with Kelly Clarkson, Selena Gomez, One Republic, Coldplay and U2, among many other chart-topping artists.


3 Tips To Help You Create a Kick A$$ Workout Playlist

  ·  3 min

3 Tips To Help You Create a Kick A$$ Workout Playlist

We all know the power of creating the perfect workout playlist. It’s magic when it comes together, but creating that amazing blend can be quite the chore. Luckily, whether you’re rocking out at the club or the gym, my job is to use music to get your body moving, and I’ve discovered there are 3 key elements to make sure your workout music selection is kick ass, not a pain in the ass.Bounce along to the beatPay attention to beats per minute (BPM) and go for the high tempos! One of the main problems with listening to a random assortment of songs during exercise is the possibility of a ballad or slow tempo (low-BPM) song creeping into your workout playlist and demotivating you. So no matter how much you love Sam Smith, resist the urge to include him in your workout playlist. Especially during cardio, an energetic beat will keep you moving forward. What’s considered “energetic?” Pick something with a BPM (Beats Per Minute) of 150 or more and you’ll notice the difference!Tap into your emotionsWhile a good tempo plays a major role, sometimes you need to tap into your emotions to release your inner mojo. For this, lyrics are key. Whether it’s an 80s pop mix that helps you get lost in a run by reminiscing about high school or a perfectly placed song (think Eminem’s ‘Lose Yourself’) at the end of a tough run, emotional and motivational lyrics are important facets to work into your playlist.Go with the flowLastly, the flow of a playlist is imperative and should mimic what you are feeling at different moments (or states) during your workout. A solid format that I’ve found has three major parts. First, kick off with high-tempo tunes so your workout is positive and energetic from the very beginning! During the bulk of a playlist, stick with fun, familiar and steady tunes adding some sing along favorites to help you find that elusive “zone.” Towards the end of the mix try to pick up the energy again and also include songs with strong motivational lyrics. This will help you as you fatigue so that you finish strong. Ending with that feeling makes the next workout something you look forward to – not dread, and it’s all about the music!Bonus Tip!I’ll leave you with one final tip and that’s the free RockMyRun app for iPhone and Android. RockMyRun has taken the time to create kick ass workout mixes and playlists so that you don’t have to. Plus the music tempo can adjust to match your body’s movement or heart rate.So no matter what type of workout your preparing for, remember to bounce along to the beat, tap into your emotion and to go with the flow—it’s the perfect musical recipe for a successful workout!Post contributed by Dave Audé, an acclaimed music producer and DJ as well as creative consultant at RockMyRun. Audé has created over 100 No.1 Billboard tracks and has worked with Kelly Clarkson, Selena Gomez, One Republic, Coldplay and U2, among many other chart-topping artists.


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.


The Realities of Running

  ·  4 min

The Realities of Running

One of the only concrete things about running is the surface that you’re on. Some people are distance runners, while others prefer sprinting.  Treadmills are great for certain people, yet some of us prefer the outdoor run.  Everybody is unique in their own way.  With that being said, there are many things that can hold true for almost all runners, regardless of their situation.  Here are 6 of my “Realities of Running.”1. You Will Hate RunningI know what you’re thinking: This doesn’t really sound like something you should put in a post about running.  Well, the reality is that this is true, and almost all of you can relate to it.  There has been a time, at some point or another, when you have hated running.  Maybe burnout has set in, the weather has made for awful conditions, or you have simply had a streak of bad workouts.  Whatever the reason, there has been a point for all of us where we have despised the sport of running.2. You Will Love RunningThis one is more like it, right?  Just like we’ve hated it at times, the reason we keep going is because we ultimately love (or at least have an interest in) running.  Whether it’s the euphoric feeling you get after a hard run, the accomplishment of setting a new PR, or simply the ability to get lost in a long run, you’ve learned to love this sport.  It has become a part of you, almost to the point where you feel bad if you miss a day.  Know what I’m talking about?  Yeah, I thought so.3. Injuries Are InevitableThis is where the old “too much of a good thing” proverb comes into play.  There’s a solid chance that if you run long enough, something is going to start hurting at some point or another.  It could be something simple like a pair of aching knees or something more complicated like a muscle strain.  You could, of course, be one of those who can run 50 miles a week and be fine. But for most of us, the chance of something happening along the way is, unfortunately, fairly high.4. You Will Become CompetitiveDon’t get too excited here.  This isn’t competitive in the sense of winning races, getting endorsements, or making a ton of money.  The competitiveness I am talking about is with yourself and – if you have them – your peers.  It won’t take long, either.  Before you know it you will be trying to beat your fastest time or improve your longest run.  You’ll try to beat your running partner’s time in a certain distance.  Not only will this add a little excitement to your workouts, but it will force you to work harder and ultimately become a better runner.5. It Will Cost MoneyJust like anything else on this planet, if you want to enjoy running, you’re going to have to invest not just your time and effort, but your finances as well.  Just like you have to have the right equipment to do your job 40 hours a week, you have to have the right equipment if you want to get the most out of running.  Whether it’s a new pair of shoes, some cold weather gear, or the races that you want to cross off your list, you’re going to have to open up the checkbook.  Look at it like this:  You’re not simply paying to wear nice clothes or run a certain race, you’re buying an experience. You’re paying for something that is bigger than yourself, and something that those who don’t participate in won’t always understand.6. It Will Be Worth ItAfter all the pain and suffering, the time and financial input, the good races and bad, at the end of the day it is all worth it.  Running is something that, for almost all of us, is a part of us. To the point that if we don’t do it, we feel like something is missing.  The truth is, as I’ve mentioned, people who don’t run simply don’t understand what we get out of running.  Yeah, it’s not always great and we have bad days.  But, there’s always that good day right around the corner.  The day will come when you feel like you’re Forrest Gump and can “run clear to the ocean.”  The feelings of accomplishment and satisfaction are things that keep most of us coming back for more.Can you relate to any of these?  What are some of your “realities of running?” 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.


The Realities of Running

  ·  4 min

The Realities of Running

One of the only concrete things about running is the surface that you’re on. Some people are distance runners, while others prefer sprinting.  Treadmills are great for certain people, yet some of us prefer the outdoor run.  Everybody is unique in their own way.  With that being said, there are many things that can hold true for almost all runners, regardless of their situation.  Here are 6 of my “Realities of Running.”1. You Will Hate RunningI know what you’re thinking: This doesn’t really sound like something you should put in a post about running.  Well, the reality is that this is true, and almost all of you can relate to it.  There has been a time, at some point or another, when you have hated running.  Maybe burnout has set in, the weather has made for awful conditions, or you have simply had a streak of bad workouts.  Whatever the reason, there has been a point for all of us where we have despised the sport of running.2. You Will Love RunningThis one is more like it, right?  Just like we’ve hated it at times, the reason we keep going is because we ultimately love (or at least have an interest in) running.  Whether it’s the euphoric feeling you get after a hard run, the accomplishment of setting a new PR, or simply the ability to get lost in a long run, you’ve learned to love this sport.  It has become a part of you, almost to the point where you feel bad if you miss a day.  Know what I’m talking about?  Yeah, I thought so.3. Injuries Are InevitableThis is where the old “too much of a good thing” proverb comes into play.  There’s a solid chance that if you run long enough, something is going to start hurting at some point or another.  It could be something simple like a pair of aching knees or something more complicated like a muscle strain.  You could, of course, be one of those who can run 50 miles a week and be fine. But for most of us, the chance of something happening along the way is, unfortunately, fairly high.4. You Will Become CompetitiveDon’t get too excited here.  This isn’t competitive in the sense of winning races, getting endorsements, or making a ton of money.  The competitiveness I am talking about is with yourself and – if you have them – your peers.  It won’t take long, either.  Before you know it you will be trying to beat your fastest time or improve your longest run.  You’ll try to beat your running partner’s time in a certain distance.  Not only will this add a little excitement to your workouts, but it will force you to work harder and ultimately become a better runner.5. It Will Cost MoneyJust like anything else on this planet, if you want to enjoy running, you’re going to have to invest not just your time and effort, but your finances as well.  Just like you have to have the right equipment to do your job 40 hours a week, you have to have the right equipment if you want to get the most out of running.  Whether it’s a new pair of shoes, some cold weather gear, or the races that you want to cross off your list, you’re going to have to open up the checkbook.  Look at it like this:  You’re not simply paying to wear nice clothes or run a certain race, you’re buying an experience. You’re paying for something that is bigger than yourself, and something that those who don’t participate in won’t always understand.6. It Will Be Worth ItAfter all the pain and suffering, the time and financial input, the good races and bad, at the end of the day it is all worth it.  Running is something that, for almost all of us, is a part of us. To the point that if we don’t do it, we feel like something is missing.  The truth is, as I’ve mentioned, people who don’t run simply don’t understand what we get out of running.  Yeah, it’s not always great and we have bad days.  But, there’s always that good day right around the corner.  The day will come when you feel like you’re Forrest Gump and can “run clear to the ocean.”  The feelings of accomplishment and satisfaction are things that keep most of us coming back for more.Can you relate to any of these?  What are some of your “realities of running?” 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.


3 Tips To Help You Create a Kick A$$ Workout Playlist

  ·  3 min

3 Tips To Help You Create a Kick A$$ Workout Playlist

We all know the power of creating the perfect workout playlist. It’s magic when it comes together, but creating that amazing blend can be quite the chore. Luckily, whether you’re rocking out at the club or the gym, my job is to use music to get your body moving, and I’ve discovered there are 3 key elements to make sure your workout music selection is kick ass, not a pain in the ass.Bounce along to the beatPay attention to beats per minute (BPM) and go for the high tempos! One of the main problems with listening to a random assortment of songs during exercise is the possibility of a ballad or slow tempo (low-BPM) song creeping into your workout playlist and demotivating you. So no matter how much you love Sam Smith, resist the urge to include him in your workout playlist. Especially during cardio, an energetic beat will keep you moving forward. What’s considered “energetic?” Pick something with a BPM (Beats Per Minute) of 150 or more and you’ll notice the difference!Tap into your emotionsWhile a good tempo plays a major role, sometimes you need to tap into your emotions to release your inner mojo. For this, lyrics are key. Whether it’s an 80s pop mix that helps you get lost in a run by reminiscing about high school or a perfectly placed song (think Eminem’s ‘Lose Yourself’) at the end of a tough run, emotional and motivational lyrics are important facets to work into your playlist.Go with the flowLastly, the flow of a playlist is imperative and should mimic what you are feeling at different moments (or states) during your workout. A solid format that I’ve found has three major parts. First, kick off with high-tempo tunes so your workout is positive and energetic from the very beginning! During the bulk of a playlist, stick with fun, familiar and steady tunes adding some sing along favorites to help you find that elusive “zone.” Towards the end of the mix try to pick up the energy again and also include songs with strong motivational lyrics. This will help you as you fatigue so that you finish strong. Ending with that feeling makes the next workout something you look forward to – not dread, and it’s all about the music!Bonus Tip!I’ll leave you with one final tip and that’s the free RockMyRun app for iPhone and Android. RockMyRun has taken the time to create kick ass workout mixes and playlists so that you don’t have to. Plus the music tempo can adjust to match your body’s movement or heart rate.So no matter what type of workout your preparing for, remember to bounce along to the beat, tap into your emotion and to go with the flow—it’s the perfect musical recipe for a successful workout!Post contributed by Dave Audé, an acclaimed music producer and DJ as well as creative consultant at RockMyRun. Audé has created over 100 No.1 Billboard tracks and has worked with Kelly Clarkson, Selena Gomez, One Republic, Coldplay and U2, among many other chart-topping artists.


3 Tips To Help You Create a Kick A$$ Workout Playlist

  ·  3 min

3 Tips To Help You Create a Kick A$$ Workout Playlist

We all know the power of creating the perfect workout playlist. It’s magic when it comes together, but creating that amazing blend can be quite the chore. Luckily, whether you’re rocking out at the club or the gym, my job is to use music to get your body moving, and I’ve discovered there are 3 key elements to make sure your workout music selection is kick ass, not a pain in the ass.Bounce along to the beatPay attention to beats per minute (BPM) and go for the high tempos! One of the main problems with listening to a random assortment of songs during exercise is the possibility of a ballad or slow tempo (low-BPM) song creeping into your workout playlist and demotivating you. So no matter how much you love Sam Smith, resist the urge to include him in your workout playlist. Especially during cardio, an energetic beat will keep you moving forward. What’s considered “energetic?” Pick something with a BPM (Beats Per Minute) of 150 or more and you’ll notice the difference!Tap into your emotionsWhile a good tempo plays a major role, sometimes you need to tap into your emotions to release your inner mojo. For this, lyrics are key. Whether it’s an 80s pop mix that helps you get lost in a run by reminiscing about high school or a perfectly placed song (think Eminem’s ‘Lose Yourself’) at the end of a tough run, emotional and motivational lyrics are important facets to work into your playlist.Go with the flowLastly, the flow of a playlist is imperative and should mimic what you are feeling at different moments (or states) during your workout. A solid format that I’ve found has three major parts. First, kick off with high-tempo tunes so your workout is positive and energetic from the very beginning! During the bulk of a playlist, stick with fun, familiar and steady tunes adding some sing along favorites to help you find that elusive “zone.” Towards the end of the mix try to pick up the energy again and also include songs with strong motivational lyrics. This will help you as you fatigue so that you finish strong. Ending with that feeling makes the next workout something you look forward to – not dread, and it’s all about the music!Bonus Tip!I’ll leave you with one final tip and that’s the free RockMyRun app for iPhone and Android. RockMyRun has taken the time to create kick ass workout mixes and playlists so that you don’t have to. Plus the music tempo can adjust to match your body’s movement or heart rate.So no matter what type of workout your preparing for, remember to bounce along to the beat, tap into your emotion and to go with the flow—it’s the perfect musical recipe for a successful workout!Post contributed by Dave Audé, an acclaimed music producer and DJ as well as creative consultant at RockMyRun. Audé has created over 100 No.1 Billboard tracks and has worked with Kelly Clarkson, Selena Gomez, One Republic, Coldplay and U2, among many other chart-topping artists.


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.


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