Physical Activity Recommendations

The Physical Activity Guidelines for Americans recommend at least 150 minutes (2 hours and 30 minutes) a week of moderate intensity physical activity, such as brisk walking, for adults.

Christmas-Walking-Challenge

 

Guidelines for Adults

• All adults should avoid inactivity. Some physical activity is better than none, and adults who participate in any amount of physical activity gain some health benefits.

• For substantial health benefits, adults should do at least 150 minutes (2 hours and 30 minutes) a week of moderate-intensity, or 75 minutes (1 hour and 15 minutes) a week of vigorous-intensity aerobic physical activity, or an equivalent combination of moderate- and vigorous-intensity aerobic activity. Aerobic activity should be performed in episodes of at least 10 minutes, and preferably, it should be spread throughout the week.

• For additional and more extensive health benefits, adults should increase their aerobic physical activity to 300 minutes (5 hours) a week of moderate-intensity, or 150 minutes a week of vigorousintensity aerobic physical activity, or an equivalent combination of moderate- and vigorousintensity activity. Additional health benefits are gained by engaging in physical activity beyond this amount.

• Adults should also do muscle-strengthening activities that are moderate or high intensity and involve all major muscle groups on 2 or more days a week, as these activities provide additional health benefits.

Guidelines for Children and Adolescents

• Children and adolescents should do 60 minutes (1 hour) or more of physical activity daily. Aerobic: Most of the 60 or more minutes a day should be either moderate- or vigorous-intensity aerobic physical activity, and should include vigorous-intensity physical activity at least 3 days a week.

• Muscle-strengthening: As part of their 60 or more minutes of daily physical activity, children and adolescents should include muscle-strengthening physical activity on at least 3 days of the week. • Bone-strengthening: As part of their 60 or more minutes of daily physical activity, children and adolescents should include bone-strengthening physical activity on at least 3 days of the week.

• It is important to encourage young people to participate in physical activities that are appropriate for their age, that are enjoyable, and that offer variety.

 

Ultra Pirineu measured by RunnerSquare Experience Team

Past weekend took place Ultra Pirineu race, one of the most tough Mountain Running races in Europe.

Santi Torres, the RunnerSquare CEO and Co-Founder, and Oriol Gifra (Co-Founder) from RunnerSquare Experience Team, were there and did it, measuring it with RunnerSquare app (available on Apple Store and Google Play).

 

Ultra Pirineus RunnerSquare Experience Team

For first time a sport tracking app measured more than 26 hours and more than 100 Km (62,14 miles) continued.

We took the apportunity to challenge our sport tracking app and compare measured data with Ultra Pirineu official race technical information.

Technical details (Official data vs Runnersquare measuring) compared

 

Race Official distance was 110 Km (68,35 miles)
RunnerSquare measured distance 113 Km (70,21 miles)
Difference: 2,6%

Race Official total ascent: 6.800 m (22,309 ft)
RunnerSquare total ascent: 6.979 m (22,896 ft)
Difference: 2,5%

Mobile used for measuring: iPhone 6 (2 Power Chargers were used)
Elevation data base: Google

Differences, both for distance and elevation were below 3%, which can be considered as normal due to different factors such how was officialy measured the race, elevation database used by the race organizers, etc..

Mobile was used not only for tracking and taking pictures, but also to provide Real Time athlete position using RaceLiveTrack.

Trail Running Gear

Used by RunnerSquare Experience Team for Ultra Pirineu

Trail Running Shoes: Sportiva
T-Shirt: RS Experience
Compression Shorts: RS Experience
Socks: Lurbel
Backpack: Salomon

Using above listed Mountain Running Gear our team experience a great race, without foot injuries. Special mention to RS T-Shirt and shorts (soon available for everyone through RunnerSquare online shop), both specially designed to be always dry, breathable, lightweight and comfortable.

Congratulations for this human challenge to all RunnerSquare team and all Ultra Pirineu athletes!

Alfredo Corralero finishes 3.600 Kilometers (2.237 miles) Running

We are proud to announce that Alfredo Corralero finishes 3.600 Kilometers (2.237 miles) running around Spain during 2 month, achieving the “3600 Kilometros Solidarios” Challenge.

He started on 1th June from Tarifa, Andalucia, and finished last 30th July at Cap de Creus,  Catalonia.

Final 3600 Kilometros Solidarios - Alfredo Corralero

 

3600 Kilometros solidarios Route

*Press the map to see the route details.

RunnerSquare has been one of the companies supporting this Challenge and from here we want to send congratulations to Alfredo, his family and all the people that has been supporting them during this amazing run.

This Challenge is linked to a cause to build a small Helathcare Center in Guinea Bissau. You still can donate here.

Virtual Triathlon Challenge

This month we challenge you to do a Virtual Triathlon (full Ironman distance equivalent).

RunnerSquare Virtual Triathlon Challenge

It is very simple to say, but not so easy to do.  Are you ready for…?

Swim 3.800 meters (4,155 yards) | Join here

Ironman -Swimming Challenge RunnerSquare

Ride 180 km (112 miles) | Join here

Ironman Cycling Challenge RunnerSquare

Run a Marathon (42 Km | 26 miles) | Join here

Ironman Running Challenge RunnerSquare

For those who don’t like too much exercise, you can join to our Walking Challenge and walk 30 Km (18,6 miles) in May.

Enjoy!

RunnerSquare Team

Join our April Fitness Challenges

We invite you to join to the Fitness Challenges we have prepared for you on April:

Running Challenge

May be you cannot go to run the Boston Marathon this year, but we challenge you to run 42Km (26.2 miles) on April?. Are you ready?

Boston Marathon

Bike Challenge

How fit are you riding a bike? We challenge you to ride uphill 4,500 meters (14,763 feet) on April.

RunnerSquare Bike Challenge

 

Swimming Challenge

Let’s see how swimmer are you. We challenge you to start swimming 1,500 meters (1,640 yards) on April.

RunnerSquare Swimming Challenge

How to Join a Challenge?

Very easy!

If you are using RunnerSquare’s app, go to Challenges option at the side menu bar and once you are in the Challenges screen, swipe on the icon of the  Challenge you want to join.

RunnerSquare Challenges

RunnerSquare Challenges Screen

 

In case you are connecting to RunnerSquare using other apps or wearables, you can join to a Challenge through the website version. Tap on the Challenges option at the menu and click the Join.

At the time to import your fitness data it will be counting for the challenge you joined automatically.

RunnerSquare Challenges Website Screen


 

RunnerSquare Corporate Wellness Solution

RunnerSquare has developed RS Corporate Solution, an advanced tool fully customized for companies to promote and manage Corporate Wellness programs related to running, walking and cycling.

Our technology allows any company to own their internal Corporate Wellness digital environment where to challenge employees and help them to achieve healthy activity goals.

Example: “Kilómetros para recordar” challenge was a fully customized challenge to rise 20,000€ for Alzheimer’s disease. More than 3,000 participants ran and walk more than 40,000km. Just in 3 weeks goal was achieved!

Kilometros para recordar challenge - Spain Sept 2015

RunnerSquare toolkit offers ultimate activity tracking technology through RunnerSquare free app.

In case employees want to use their own activity tracking device (watch or app), don’t worry, we are also connected to it!.

Want to know more about RS Corporate Solution?. Write us here.

You may be interested also in learning how Obamacare program is doing with Corporate Wellness. Here are a couple of interesting sites:

The Impact of Obamacare on Corporate Wellness Programs

National Healthy Worksite Program

 

Add Workout History from Garmin, Polar and Runsense

At RunnerSquare we keep moving to improve your running & walking experience.

We are proud to announce that you have already available a new feature that allow you to import your Garmin, Polar, Runsense and other .GPX (data file extension) sport watches history at once to your RunnerSquare profile.

Follow below steps to import your data history (only from RunnerSquare website and tablet versions):

  1. Select Workout option at the website bar menu
  2. Click on Add Workout option
  3. Select “Import history” to upload .ZIPX file with all workout data (before you will need to export .ZIPX file from your watch website console).
  4. Once you have uploaded file, you can choose between Save or “Save & publish” option in case you want to make your workout data private or public.

Add Workout - RunnerSquare

Import workout data history from Garmin, Polar, Runsense...

 

Backyard Cardio Circuit

Making time to workout can be difficult and sometimes traffic adds up to 40 minutes to your workout commute. Today we want to share with you a favorite workout of ours that can be done while at home!

The RS Backyard Cardio Circuit

  • 50 Air Squats
  • 10 Squat Jumps
  • 20 Pushups (knees or feet)
  • 20 Lunges (10 on each side)
  • Plank for 60 seconds
  • 50 Jumping Jacks
  • 30 Mountain Climbers
  • 25 Bicycle Crunches
  • 20 Regular Crunches
  • 5-10 minute jog around your neighborhood
    • Repeat Circuit 1-4x depending on your activity level

Running

You will be dripping in sweat and your endorphins will be through the roof after the first round! Challenge yourself each time you do this circuit to go harder, run faster and increase the amount of rounds!


Tweet us your thoughts @RunnerSquare when you finish!

Runners Around on RunnerSquare: Find your perfect running buddy

Have you ever reluctantly tried to get yourself to go on a run and felt like there was no one else in the world who felt like running either?

Maybe you wished you could have somehow seen if anyone was running in that moment on some sort of map and been instantly motivated?

With RunnerSquare, you no longer have to wish. Our unique Runners Around feature lets you view other runners in your local vicinity on an interactive map updated in real time. You have the option to either view only people you follow on RunnerSquare or view all the people who are currently running with the app.

pantalla4When you click on the orange bubbles of runners around you, you can instantly view their RunnerSquare profile and learn more about them, and possibly support them if you already don’t.

Whether you just want to zoom in and see if anyone in your neighborhood is running nearby, or you are just curious to zoom out and see how many people are running across the globe from Paris to Sydney to New York, Runners Around is sure to encourage you.

Wouldn’t it be easier to get out and run if you knew fellow runners were also running at the very same time? Being encouraged and getting motivated is that easy now.

Take advantage of the Runners Around feature and many more to make the most of your running experience. Download RunnerSquare for free on iOS and Android devices.

Happy running!

RunnerSquare nominated for the Running Awards

running

RunnerSquare could not be having a more eventful week. After officially launching the app earlier this week and sponsoring an HP race in Barcelona, RunnerSquare has been nominated for the 2015 Running Awards.

The Running Awards are an annual awards ceremony celebrating the best of running and its culture, from the best shoes and marathons to the most exciting apps.

Voting for the 2015 winners is now open, and we need your help to win! Download RunnerSquare, try it out, and vote for us online.

Happy voting, and more importantly, happy running!

Vote_for_us_142_107_c1