The Bupa Smart Runner app is available for iPhone 3GS, iPhone 4 and iPod Touch.
It is available on iTunes now, and is free to download.
- Choose between three randomised Bupa smart runs – hill runs, sprint runs and cross-training runs.
- Vary your smart run depending on how long you want it to last and your ability level.
- Listen to your music and the smart run prompts will play over the top.
- Access information explaining correct running technique, to get the most out of your running.
- Watch videos of exercises to help prevent injuries.
- Read frequently asked questions about common running issues.
- Ask an expert for advice, with access to Bupa’s range of sports medicine experts on the Bupa Running Facebook page.
- Keep a log of your runs and Bupa smart runs, and have a detailed view of any ongoing niggles, like knee pain or muscle tightness.
- Email a PDF version of your diary to your physiotherapist, who can use this to help diagnose any problems.
- Locate a Bupa-recognised physiotherapist near you.
- Access exclusive Bupa offers.
Bupa smart runs
What is a Bupa smart run and how can it help my fitness?
Bupa smart runs are randomised workouts you can incorporate into your running and are a great way to add variety and improve your technique. We recommend that you do a smart run once a week.
There are 3 types of Bupa smart runs:
- Sprint runs introduce intervals of different speeds throughout your run, from jog through to sprint.
- Hill runs include intervals running up hill and recovery in between. This helps you improve your running technique and fitness.
- Cross-training runs incorporate different exercises into your run at intervals.
These smart runs will help improve your overall fitness, strength and running technique.
I'm a beginner - how can Bupa smart runs help me?
Bupa smart runs are aimed at all levels of running ability and will be suitable for you no matter how experienced or fit you are. Some runs have the option to choose your ability level and will vary depending on what level you select. Runs that don’t have this option are adaptable so that you run at your own ability level and provide you with instructions to guide you.
How do Bupa smart runs work?
Bupa smart runs include exercises that you wouldn’t normally include in a run of a consistent pace. By doing this, your body is expected to do different things and respond to different demands, which increases your overall fitness.
These runs also help to keep you motivated and add variety to help you avoid getting stuck in the same routine.
How often should I do a smart run?
You should aim to do a Bupa smart run once a week.
I am already following a training programme - how could I include smart runs in this?
Training programmes often include an interval session once a week, so just do a Bupa smart run for this session and adapt this to the duration of your interval session.
If a personal trainer has created a specific programme for you, it is best to speak to them about how best to use the smart runs.
I am about to start running, can I start with a smart run?
Yes. All smart runs include a thorough warm up and cool down, teaching you all the right habits so they are a great place to start. The cross-training runs are probably the easiest place to start and the sprint runs can be easily tailored to your ability. The hill runs will suit someone who has already started running or already has a reasonable level of fitness.
How steep a hill do I need for the hill smart run?
Don’t underestimate how difficult running uphill can be. Think small to begin with and let your body guide you as you improve. Any hill will work even if it is only a gentle incline. As you practice and become fitter and stronger you may want to search out some bigger hills. The smart run will guide you through the various hill run exercises giving you adequate recovery time
What are the injury prevention exercises for?
The injury prevention exercises have been devised to help strengthen specific running muscles. Strengthening these muscles can help to prevent injuries from developing, allowing you to spend more time enjoying your running.
What are the cross-training exercises for?
The cross-training exercises are designed to act as part of a total workout combining running with other cardiovascular exercises. These help to add variety to your workout, making it more dynamic. They can also help to improve your balance, co-ordination and strength in a different way to regular running.
What if I have a running question not covered by any of the FAQs?
You can go to our Facebook page: www.facebook.com/buparunning and post your question there. One of our physio experts will endeavour to respond to you within a week.
What if I don't have any niggles?
That’s great. You should still use the diary to log information about your run, to track what you do and check how you progress over time.
Why should I log niggles?
It is important to monitor any niggles so that you can try to address them before they actually turn into an injury. Go to the clinic area of the app to learn more about what you could do to prevent any niggles linked to running.
The niggle I have does not feature on the interactive body in the ‘Log a run’ section. Can I still track this niggle?
Yes, you can use the ‘Other’ field to capture any niggle that is not represented on the interactive body diagram.
How do I convert my niggle log to a PDF?
Within the ‘Diary’, tap the button called ‘Send history’. This will automatically create your Bupa Smart Runner report detailing your last 8 logged runs, which you can send by email – for example to your physio, your doctor or yourself.
Find a physio
Are all the physiotherapists in the ‘Physio finder’ able to deal with running injuries?
Our list of recognised physiotherapists actively work with musculoskeletal (muscle, joint and ligament) problems and should be able to assist with running related problems. Some physiotherapists specialise in certain injuries, sports or parts of the body and you should check with the individual clinician or practice before you make an appointment. If you are unsure if you should consult a physiotherapist, your GP should be able to advise you.
I can’t find the physiotherapist I have been recommended. Is the list comprehensive?
The ‘Physio finder’ contains details of Bupa-recognised physiotherapists and physiotherapy practices. There are other physiotherapist practices who will not be listed here.
Why do the videos take so long to download?
The videos are high quality, so we recommend you use Wi-Fi access to download them.
Why can’t I access Twitter?
Make sure you have a Wi-Fi or internet connection working. You will also need a working Twitter account. You will need to log in to Twitter before you can post a message.
Why can’t I access Facebook?
Make sure you have a Wi-Fi or internet connection working. You will also need a working Facebook account. You will need to log in to Facebook before you can post a message.
How do I switch the sound off?
There is no function within the app to turn off sound; this is because you will need the audio prompts to tell you what to do on each Bupa smart run. However you can change the sound level of both the smart run instructions and of your music within the ‘Music’ section of the smart run.
Why are the prices of the Health Assessments different on the app than on the website?
That's because the price offers for our app users are the lowest available and cheaper than those available online. To take advantage of the offer, call 0345 600 3458 and quote HA0064 when you book your assessment.
I have an Android phone, can I use this app?
Not yet; we will be releasing this app on Android later this year.
Is this app available to anyone or just Bupa customers?
The app is available to anyone and it's free.
How do I reset the app?
If you wish to start from scratch, you can reset the programme and erase all data about your achievements. Doing this will erase all information about the runs you have logged, including any Bupa smart runs you have completed and any niggles. To do this, go to 'More' in the bottom navigation and select 'Reset programme'. A pop up will appear asking you to confirm that you want to erase all of the information about your achievements. Press 'Reset'. The app will then close and you can start again.
Is there an app for Bupa members?
Yes; you can find more information about the Bupa Health Finder app here: www.bupa.co.uk/healthfinder-app
Who do I contact if my issue is not addressed here?
You can contact us by email: firstname.lastname@example.org
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