As one ofthe most popular solo sports in the UK, running continually attracts newparticipants. And, if you’re reading this blog, we can only assume you’re oneof them; a new running recruit, shall we say?
One of the many advantages of running is that it can be practised at almost any time of day, indoors or outdoors. But when you’re just getting started, finding motivation and a will to persevere is difficult—no doubt about it.
Thankfully,however, that’s where running apps can help, particularly for beginners.
Whether yousee yourself as a future treadmill trooper, pavement pounder, or perhaps you’reeven eying a cross-country crown, there’s bound to be something for you here.
Check out the 11 best free running apps for beginners in 2022.
1. Strava
Available on: iOS/Android
AlthoughStrava describes itself as being “designed by athletes, for athletes”, it’sperfect for those just starting their running journey, too.
Strava’smobile app and accompanying website are predominantly used to track physicalexercise such as running, walking, hiking or cycling. But with built-in socialnetworking features, too, it’s so much more than just that.
Strava allows users to record and track their runs, map out routes, and train for set running events while connecting with friends and other app users.
Once youbuild a profile, you can then interact with others and share your runs on theapp. Think of Strava almost like your Facebook timeline. You can ‘like’ andcomment on other people’s runs, which is a great way of both building acommunity of like-minded runners and drawing route inspiration, too.
Strava is one of the best free running apps for beginners, for sure.
2. NHS Couch to 5k
Available on: iOS/Android
The NHSCouch to 5K app, in partnership with the BBC, is designed to help runners gofrom complete beginner to capable of conquering a 5k in just nine weeks.
Each weekon the Couch to 5K programme consists of three runs, as follows. Whileit’s completely up to you how you space out each of your runs, leaving a day’sgap in between is strongly advised.
*Every run should begin with a brisk five-minute walk to warm up, as well as a standard muscle stretching routine.
Week One
Alternate 1 minute of running and 90 seconds of walking for a combined total of 20 minutes.
Week Two
Alternate 90 seconds of running with 2 minutes of walking for a combined total of 20 minutes.
Week Three
Two repetitions of:
– 90 seconds running
– 90 seconds walking
– 3 minutes running
– 3 minutes walking
Week Four
Runs to consist of:
– 3 minutes running
– 90 seconds walking
– 5 minutes running
– 2.5 minutes walking
– 3 minutes running
– 90 seconds walking
– 5 minutes running
Week Five
Three different runs this week:
First run – 5 minutes running and 3 minutes walking, twice, followed by another 5 minutes of running
Second run – 8 minutes running and 5 minutes walking followed by another 8 minutes of running
Third run – 20 minutes straight running
Week Six
Three more different runs this week:
First run – 5 minutes running, 3 minutes walking, 8 minutes running, 3 minutes walking, and another 5 minutes of running to finish
Second run – two 10-minute running periods with a 3 minute walking period in between
Third run – 25 minutes straight running
Week Seven
Three 25-minute runs.
Week Eight
Three 28-minute runs.
Week Nine
Three 30-minute runs.
At the end of nine weeks, you should be in a position to run a full 5km without stopping—a great way for beginners to build their running ability. Motivational celebrity podcasts are also available in the app.
3. Adidas Running by Runtastic
Available on: iOS/Android
AdidasRunning is one of the best free running apps on the market, catering for allrunners, from complete beginners to experienced athletes.
With live built-inGPS tracking, Adidas Running allows users to accurately track and share runsand more than 90 sporting activities such as yoga and swimming, with its globalcommunity of more than 170m.
Again, this app has been designed with a typical social network ‘newsfeed’ style in mind. Not only can you interact with others, but you’ll also have access to Adidas’ blog posts, regularly updated motivational fitness content, activities and relevant events local to you.
Users can also make the most of virtual races and competitions, courtesy of Adidas Running partners, Vitality Running World Cup and Smashrun. Whether it’s distance, duration or consistency you’re training for, Adidas Running allows you to set personal goals and work towards them.
The app is also compatible with other similar free running apps, such as Zwift.
4. Map My Run by Under Armour
Available on: iOS/Android
Beginner orno beginner, the Map My Run app by Under Armour has the tools you need to stayon track and reach your running goals in 2022.
The app isdesigned to make running easier from the get-go with customised training plans,coaching tips, and an inspiring community of more than 60m athletes.
Users have post-run access to copious data, which breaks down performance into easy-to-read graphs and charts so you can determine improvable areas as you progress with your training plan.
The app isalso handy for at-home workouts, with routines designed especially by UnderArmour’s performance specialists that require minimal additional exerciseequipment—just you and a pair of trusty running shoes!
Map My Run can also be synced to your favourite devices, including Apple Watch, Samsung Gear and Fitbit—even Under Armour running shoes if you have them!
5. Nike Run Club
Available on: iOS/Android
Nike hasbeen synonymous with sport for decades, and its running app, Run Club, isanother great, free resource for beginners and veterans alike.
Whether itbe simply for building base fitness or training for the dizzy heights of amarathon, Nike Run Club is built with the tools handy to help ease you intoregular running and the routine it brings.
With weekly schedules, guided runs with an encouraging in-ear voiceover, plus ongoing training advice, Nike Run Club makes sure users enjoy running every step of the way and are motivated enough to come back and run again.
The positive impact of running on mental health is a huge factor in why many people take up the sport in the first place. Users will find additional exclusive guided runs in partnership with the wellbeing app, Headspace, among Nike Run Club’s voiced runs.
These runs combine calming conversation and guidance from mental health experts and gurus to help you practice running, mindfulness, and how to become a ‘better’ runner overall.
6. Asics Runkeeper
Available on: iOS/Android
Describedby Asics as “motivation at your fingertips”, the Runkeeper app has all thetools to help you become a better and stronger runner.
Users can connectwith others through the app by following audio running cues, participating invirtual challenges, and joining running groups for free.
With training plans developed especially by experts at the Asics Institute of Sport Science, all runners can find a plan to match their needs—be it fitness or stamina improvement, or training towards a 5k, 10k, half or full marathon.
Pacetracking, distance covered, elevation and calorie burn are all accurately displayedon one handy screen in real-time on the app, which syncs seamlessly to yourApple Watch, Garmin, or equivalent.
What’s more,Android users in particular, can track runs simply from their phone’s homescreen thanks to the app’s nifty Android widget.
Asics Runkeeper is also available in 12 languages.
7. Pacer
Available on: iOS/Android
Pacer is one of the easiest to use running apps aroundtoday.
Designed to help everyday people of all activity levels getmore active and make healthier life choices, Pacer makes exercise simple—becausewho said it needs to be difficult, right?
Pacer was developed with values such as simplicity and inclusivity, so the app requires minimal tech-savviness to navigate.
The app prides itself on being ‘clutter-free’, which meansit only contains features you’ll actually use, so users aren’t completely overwhelmedwhen they first download.
Regardless of your current fitness level, Pacer’s trackingand workouts require no prior experience. That said, the app does indeed havevarious advanced features built in to challenge the more seasoned runner, too.
Runs, steps and daily calorie burn counts can also be synced to your Fitbit for a fully-integrated approach to your running training.
8. RunGo
Available on: iOS/Android
Keep getting lost while out running? Struggling to establisha set route? Or, perhaps you’re getting bored of the same old route? You needto try RunGo.
With the help of custom voice navigation, RunGo lets users create, find, and follow countless routes all over the globe as if they were a local. From London to Toronto and back again, RunGo has you covered.
Either build your own route or select one of the 600,000ready-to-go routes stored in the app. Then, think of RunGo as your virtual tourguide. Follow its voice-guided tour to keep on top of every turn and even nearbyattractions and tourist spots.
The guided voice tours are particularly good for easingthose inevitable beginner’s nerves, as your knowledge of the route will lookseamless to the untrained eye.
Behind the voice, the app also tracks stats like your run time, pace, distance, elevation, and estimated finish times.
It’s hard to believe it’s free, all things considered.
9. Zombies, Run!
Available on: iOS/Android
Gamers,listen up!
This game-inspiredrunning app lets you run in the real world but become a hero in another.
In the appworld, only a few have been lucky enough to survive a zombie epidemic. Now,you, the runner, must find your way to one of humanity’s last remainingoutposts.
The other survivors need your help to gather supplies, rescue others, and defend their homes from the zombies surrounding them.
So, howdoes it work? Walk, jog or run anywhere in the world, and hear your step-by-stepmission and accompanying music through your running headphones. You’llautomatically accumulate essential supplies for your fellow survivors as yourun.
With 200different missions and zombie chases galore, this award-winning game is boundto make your heart race and keep your running motivation high.
However, be warned, you’ll have to pick up your pace if the zombies chase you, so don’t use up all your energy too quickly!
10. Zwift
Available on: iOS/Android
Thoughperhaps more commonly associated with cycling, Zwift is also a great freerunning app for those that dabble in both sports.
Zwift makesserious training fun through its global running community and immersive worlds.While you pound the pavements in the real world, your digital Zwift avatar tacklesa new world of virtual courses on the app.
Users can discover the fantasy island of Watopia and explore its 50+ routes, inspired by modern cities in the UK and abroad.
The runninglandscapes in Zwift are truly a sight to behold. You can experience the jungle,countryside, and even volcanic terrain even if you’re just at home on thetreadmill.
Zwift’s workouts and running routes have each been individually crafted by elite coaches, all with the aim of turning you into the runner you want to become—whatever that may be.
11. Charity Miles
Available on: iOS/Android
Thoughrunning and your reasons for doing it can be highly personal, you might also berunning or training to run for the benefit of others, too.
Trainingfor a sponsored run, or just want your everyday runs to make a differencesomewhere? You need to check out Charity Miles.
This free, innovative app has been enabling users to earn money for charity whenever and wherever they run for the last 10 years and has helped raise more than £2m in that time.
Users simplychoose their charity or cause, create a ‘pledge page’ on the app, then startrunning. The app uses your phone’s internal pedometer or GPS to track thedistance you’ve covered.
Your milesare turned into money in various ways—predominantly via sponsorships from:
- Your chosen charity’s sponsors
- Your friends, family and colleagues
- The app’s brand partners
Check out Charity Miles’ FAQs page to learn more about the ins and outs, and start turning your runs into cash right away.
Specialist running insurance from Insure4Sport
Whether you do indoor running, cross-country, or on roads, it’s wise to take out insurance cover to protect you against accidents and injuries—which, let’s face it, are not too uncommon in running.
At Insure4Sport, our specialist running insurance spans various running disciplines and includes cover for coaches, running teams, solo runners, and more.
We also offer additional marathon cover—so, if you’re currently training for one this summer, you’re in the right place, too.
Click on the button below to learn more about our running insurance and get an instant online quote today.
