With gyms and group classes out of commission for the larger part of the last year, running has become one of the most popular workout forms. It is a great exercise for those that don’t have access to equipment or a trainer, so whether you’re simply jogging at home or taking a run around your neighbourhood or on your terrace, it can help boost immune health, strengthen your bones and muscles and improve circulation.
If you’re a newbie and have never really laced up your running shoes before, it can be a difficult workout form to get into—it’s not all sprints all the time. Instead, running, jogging and walking, when done in a balanced format, is better for all-over fitness. “Running fast every day won’t make you faster. In fact, you will experience diminishing returns. But a mix of intervals and recovery workouts is what gives you big returns,” shared Nikhil Kapur, co-founder, Atmantan Wellness Centre, Mulshi and a marathon runner. Not sure how to time it for yourself? Enter the new slew of running apps, which can help you compete with yourself and track your progress along the way.
Runkeeper
This straightforward app helps you set your goals, train for them with customised training plans and track your runs and progress. It ranks high for its features, accuracy and ease of use. You can track the distance, pace, time and even let the app share a pre-created route for you. Whether you are a pro or a beginner, this app has something for everyone. It is easy to sync with other devices, such as your smartwatch or wearable of choice.
C25K
Couch to 5K encourages people of all age groups to run and accept the challenge of running for 5km over a period of nine weeks. For example, for the runs in week one, you are guided to begin with a brisk five-minute walk, which then you alternate with 60 seconds of running and 90 seconds of walking, for a total of 20 minutes. The program is based on the concept of interval training moving at different speeds throughout a running session and tells you exactly what to do every run for six-12 weeks after starting.
Nike Run Club
This is one of the most popular apps out there which helps you track your run, set goals, challenge friends and keep you motivated. You can connect to Apple Music or Spotify to access curated playlists that are specific to your runs and you also have access to experts who guide you to not break the momentum once you start on your running journey. Apart from running, you can also track walking and walking, making it more appealing to a lot of beginners.
Strava
Strava allows you to compare notes with your running buddies by monitoring their recent runs, so the social aspect can really keep you motivated. It features a training calendar with tracks your heart rate and power data analysis, so you can really go into detail.
Zwift
If you have access to a treadmill while you’re at home, this app can help you change up your surroundings while you stay inside. The mobile app adds a little gamification to your run, and you exercise alongside other people, which can be a source of competition and encouragement.
The article was first published in Vogue
