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Give your fitness a boost: 21 tips for Nike +, Strava and more Technology

1. Importing data into Apple Health

  Apple Health tip

Apple Health, which was launched last September, is still on the way, but you can get enough of it. If you do not want to take your iPhone with you on every bike ride and morning jog, you can import data into the app from other wearables and services. When you install a compatible app (such as Jawbone UP or RunKeeper), you should see an option to connect to Apple Health; From the Health app itself, tap Resources on the front screen to view and tweak all connections made.

2. Add any kind of activity to Google Fit

  google fit

Google takes a more bald approach with its own Fit app, but the list of activities you can add to your fitness regime is impressive, and it means you & # 39; it must always rely on a gadget to keep track of what you are planning. Choose Add Activity from the app menu to keep track of what you were doing and for how long: cricket, beach volleyball, aerobics, curling, diving, fencing, kite surfing, polo, snowboarding, table tennis, yoga and rock climbing are some of the activities that You do be able to add to your record in addition to the more conventional fitness activities.

3. Export your Nike + data

  nike plus data

With the Nike + apps for iOS and Android you cannot export your data for use elsewhere (unless you count Apple Health), but there is a handy free app from third parties who do the work for you: Nike + Data Downloader in the iTunes App Store. Launch the app on your iPhone and it can extract the data from the official Nike + silo for use in Strava, RunKeeper, MapMyRun and Dropbox if you want. GPS information and heart rate measurements are included alongside all your other statistics.

4. Use Nike + Coach to stay on track

  nike plus coach

The Nike + running apps can offer you more help than you might think when it comes to working on a program of activities. Dive into the Coach section of the mobile apps and you can choose a specific training regime with a goal at the end: a 5 km run, a 10 km run, a half marathon or a full marathon. With your set goal, the app provides daily instructions on the type of training you should do, and sends you reminders when it's time to get out and train your muscles.

5. Set & # 39; power songs & # 39; in the Nike + running app

  nike power songs

& # 39; Power songs & # 39; can help you get that last few meters or that last stretch to the end point of your run, and the Nike + mobile with apps allows you to enter specific numbers on your device to help you further – find the Power songs menu item in the app settings. If you run and feel that you need a boost, swipe from left to right and tap the power song icon to hear one of your chosen songs come through.

6. Set custom routes RunKeeper

  runkeeper tip 1

Creating routes before you leave not only prevents you from getting lost, it also means that you can prepare in advance how far you will go and the difficulty of the exercise. Routes must be turned off via the Runkeeper website, but you can then access them via the mobile apps – use the & # 39; snapping to roads & # 39; to make it easier to set the route and set the course to private if you do not want other RunKeeper users to see it. You can then select your route before you set off and compare your progress over time.

7. Add shoe tracking to RunKeeper

  runkeeper tip 2

runkeeper tip 2 Photo: screengrab

One of the most useful and unusual plug-ins for RunKeeper lets you link specific pairs of trainers to specific activities that you have recorded. And why would you want to do this? You can calculate which couples need rest, which give you the most value for your money per mile and which have given you the longest. Setting up the service via fitness.queso.com/shoetracker is very simple and you can link shoes to activities from the mobile apps or via the RunKeeper website. Data can also be exported in CSV format.

8. Use RunKeeper to determine distance, time and pace

  runkeeper-tip 3

Just before you start running, you can tap the Training field in the RunKeeper iOS app to change what your goal will be. Distance, time, pace and interval are all available, or you can switch to a free run to relieve pressure. Make your choice and then set your goal accordingly – switching between different statistics can keep your training routine varied and offer alternative ways to reach the same end goal. For example, if you are struggling with one goal, switch to another for a while.

9. Replay your runs in Strava


Strava includes a Labs feature for interesting experiments, including the ability to replay your runs or bike rides on a card after the event. It is called FlyBy and you can access it via the Strava web interface. What's more, you can compare your performance with other runners and riders (assuming they have a Strava account) – find out who last passed you on the last hill or check your speed compared to friends. At major events (such as marathons) Strava is intelligent enough to find out which users you have flown past and to mark them.

10. Correct GPS Routes in Strava

  strava 2

Despite the wonders of technology, GPS logs are sometimes not as accurate as we would like, which can cause your routes to skew. SNAP (Segment Needs A Polish) is an official Strava tool that you can access via strava-tools.raceshape.com/snap on the internet – once you have loaded your route, you can mark certain segments of it and drag the GPS data around so that it matches the paths and roads that you were actually on. However, you can only edit existing points, so there is no option to add new parts of your journey.

11. Explore new places in Strava

  strava 3?

Open the Segment Explorer panel in the Strava app (under the More tab) and you can run and search for cycling routes anywhere in the world using a scrollable map. For example, if you are on vacation, you can quickly find some good places to stretch your limbs. This complements the Local Guides feature on the Strava website, which brings together recommended routes for some of the most famous cities around the world. It is like a Lonely Planet guide for fitness enthusiasts.

12. Tell Garmin Connect about your heart rate


The more your fitness app knows about you, the better it can help, and accurate heart rate information is particularly valuable. In the Garmin Connect app you can add this via Settings, Personal information, Training zones – individual measurements can be set for resting, running and cycling (although of course you need a suitable device to record it first). With a similar theme, you can set your step length with the app, giving you a more accurate overview of the distance you travel and the steps you take along the way.

13. Use Garmin Connect to compare multiple activities

  Garmin 2

Log in to your Garmin account on the web and you can easily compare two or more activities – if you want to know how your performance compares today until last week, this is the place to go. Select Activities in the main menu of the website, place a check next to the activities you want to compare and you will see the relevant option directly above the list. Distance, time, average speed, average pace, calories burned and lap times are all mapped against each other.

14. Get smarter notifications with Garmin Connect

  Garmin 3

Garmin 3 Photo: screengrab

One of the useful functions in the Garmin Connect app for Android is smart notifications (you can find them in the Settings panel). By giving the app permission to manage your device's notifications, you can turn them on or off as you like during activities: for example, you want to block texts and emails, but leave the door open for calls. It is possible to add any app on your phone so that you can create a fully customized notification system for those times when you are walking, running, cycling or swimming.

15. Get meaning from your data with Exist

  fitnesstips 14

Collecting a lot of data from various fitness apps is a good thing – but what happens next? Exist (exist.io) can import data from Jawbone, Fitbit and Withings devices and then compare it with your sleep pattern, mood, productivity levels and even how often you tweet. It is then possible to compare changes in your activity with changes in your overall health, and work out what you are doing well and what you can improve. It takes a few pounds a month to use Exist, but a free trial version is available.

16. Use MobileRun to map your routes with Fitbit


MobileRun, introduced last year in the mobile Fitbit apps, uses the GPS in a connected smartphone to add location and elevation data to your activities. Among the benefits it brings are spoken distance and mile markers – so you can get audio signals about how well you're doing – and the ability to review your walks and runs on a post-event map. If you lose or forget your Fitbit tracker, MobileRun can fill in to track the distance traveled, steps taken, active minutes spent and calories burned.

17. Individual individual activities in the UP app of Jawbone

  jawbone up

The different wearables from Jawbone and the accompanying UP app can follow excellent steps and sleep, but you can choose individual activities for a more detailed overview of your fitness regime. . The app will occasionally ask you to add activities based on detected motion, but you can also add them manually: for example, if you play soccer, you can also see how your motion increased and decreased over time. to view your average pace and total calorie burn. Available activities include weights, yoga, swimming and various other sports.

18. Find music that matches your run with Spotify


The latest versions of Spotify & # 39; s mobile apps use your listening history, preferences, and your running pace (calculated using the accelerometer in your phone) to find songs find the perfect match for the pace of your run – Spotify has even gone so far as to put together its own tracks to fill any gaps in the library. Integration with third-party services is coming in the near future, Spotify says, so you may soon find the same pace-matching technology in your active app of choice.

19. Use Tapiriik to synchronize data from all your fitness apps

  tapiriik screengrab

If your activities are spread across different devices and multiple apps, Tapiriik (tapiriik.com) is ideal. For a small fee it can retrieve data such as RunKeeper, Strava, Garmin, SportTracks, Endomondo and more (synchronize everything via Dropbox if you have an account on the cloud storage platform). It gives you the ability to move your data to and from all your apps and services, giving you a more complete picture of how your fitness is progressing without having to jump from app to app.

20. Register your fitness activity with IFTTT

  ifit screengrab

With the IFTTT website (If This Then That) on ifttt.com you can, together with the IF mobile apps for iOS and Android, extract your data from different trackers and save it somewhere different. Jawbone, Fitbit, Misfit and Withings hardware is supported and you can send steps or sleep data to a Google Drive spreadsheet, OneNote, an e-mail overview and various other destinations. If you want to do more with your fitness data and build a customized set of databases and charts, IFTTT makes this possible.

21. Add your medical ID to Apple Health

  apple medical health screengrab

Apple Health contains a Medical ID section where you can enter blood groups, allergies and other information that can save your life if you have an accident. Moreover, it is visible on the lock screen of your iPhone (via the emergency button), so that first responders can check it without knowing your pin code. It is definitely worth entering a few minutes of your time: tap Medical ID in the Health app and you can then see medical conditions, current medication, blood type, allergy and reaction information, a phone number for emergencies and add more.

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