This Free Running App Is Like A Coach And Cheerleader In Your Pocket
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Whether you’re flirting with the idea of running your first race or you’ve logged hundreds of miles, it’s no secret that running requires commitment, discipline, and motivation. Sometimes everyone needs an extra push to inspire miles and get set for success. Luckily, that’s where running apps enter the chat.
“The right running app can take your performance to the next level, keep you on track, and make training more fun,” says Kelli Sullivan, a RRCA-certified run coach and STRIDE Fitness instructor. “Try out a few to see which feels like the best fit, and with motivation and guidance from your phone, you'll be hitting new distances and speed PRs in no time.”
Meet the expert: Kelli Sullivan is a RRCA-certified run coach and STRIDE Fitness instructor.
Depending on your goals, stamina, and preferences, there are different types of running apps to match you stride for stride. “There are so many varieties of fantastic running apps out there today, like tracking apps, training apps, social apps, coaching apps, and more,” explains Sullivan. "The key is to experiment with different types of apps to see which features and capabilities help motivate you most on your running journey."
Okay, but is a running app really worth the phone real estate? “Running apps put a whole toolbox right in your pocket to help you succeed," says Sullivan. "You can find apps that map your routes via GPS, track pace and distance, provide training plans and audio coaches, log your runs, analyze your performance, offer competitions and challenges, connect you with other runners, and so much more."
The sheer number of running apps available can feel overwhelming, but it doesn't have to be. "Think about the types of guidance, inspiration, metrics, or community that get you fired up to run, then look for an app that provides it," says Sullivan. Once you download the best running app for you, it basically takes the guesswork out of your routine and helps guide you to progressively build your mileage safely, she adds.
Not to mention, running apps provide awesome motivation. From killer music to cheer you on when you need it most, to virtual badges when you complete a long run, running apps are like your built-in cheerleader, adds Sullivan.
Ready to download and hit the road? Keep scrolling for the 10 best running apps and how to choose the best option for your feet and phone.
Best For Beginners: Couch To 5K
“The Couch to 5K app is fantastic for those just starting out on their running journey because it provides a simple, popular training program that gradually builds up your stamina through a mix of running and walking,” says Sullivan “Everything is laid out for you step-by-step, with audio coaches guiding your workouts,” she explains. The app also tracks your progress, provides motivation, and allows you to go at your own pace.
Rave review: “I was ‘out of the game’ for a while and decided to use this app to get back into it. Building up and focusing on time spent running rather than distance really helped me learn to better pace myself. I like that none of the runs are incredibly long either, the longest toward the end is around 40 mins including warm up and cool down.”
Price: $4.99/month
Best For Training Plans: Nike Run Club
“Serious runners looking for more robust training plans will appreciate Nike Run Club because it offers guided plans for 5Ks, 10Ks, half marathons, and beyond based on your fitness level,” says Sullivan. “The plans adapt as you go, offer audio coaching, and provide encouragement from the running community,” she adds. There’s also fun challenges and games to keep you excited and engaged.
Rave review: “For me, the best part of the NRC app is the coaching. I love getting the instruction, guidance, and encouragement from the coaches. Yes, it's all pre-recorded, but the guidance I hear is almost always spot on to how I'm feeling and what I need to encourage me to push through.”
Price: Free
Best For Experienced Runners: VDot
VDot uses your most recent race times or test results to determine your current running ability and assign a VDot number, which represents your fitness level. “It then provides customized training plans tailored to your VDot number, with the right balance of workouts for your ability, including speed, endurance, long runs, and recovery," she explains. VDot also offers audio coaching and alerts to help you hit the right pacing and effort and tracks your progress to recalibrate your VDot as your fitness improves to adjust your training plan accordingly.
Rave review: “Great tool for planning advanced training cycles and race prediction. Equivalent race efforts tend to hold fairly close with optimal distance-specific training and roughly equivalent weather and course conditions.”
Price: Free download or $8.99/month for premium
Best For Tracking Training: MapMyRun
If you want to closely track your mileage, pace, splits, and more, MapMyRun is Sullivan’s top choice. “It uses your phone's GPS to map out all the details of your runs, walks, and hikes, and you can save your favorite routes, analyze your performance, log shoe mileage, and share workouts with friends,” she adds. The app also syncs seamlessly with fitness trackers and watches.
Rave review: “I totally recommend this app. I can wander off my planned route and still track mileage in the city or the forest. Especially useful when hiking, because I see my route mapped in real-time, which helps me find shortcuts and my way back.”
Price: Free
Best For Garmin: Garmin Connect
If you wear a GPS-enabled smart watch, this is your pick. “Garmin Connect is one of my personal favorite running apps because it syncs directly to Strava, and I love having all my running stats in one place, while also being able to sync to other apps with ease,” says Sullivan. The app also tracks your shoe mileage to help determine when it’s time to retire your sneaks and invest in a new pair, she adds.
Rave review: “Fantastic app, especially for running and biking. I didn't even have to program the activity and it understood what I was doing.”
Price: Free
Best For Trail Running: AllTrails
Heading off-road? AllTrails is ideal for trail runners as well as hikers and mountain bikers, says Sullivan. “It has the largest database of trail maps so you can find new paths and always know where you are, and you can follow others' recorded routes or let the app track your own,” she explains. You'll also get elevation profiles, directions, photos, and reviews of every trail.
Rave review: “I absolutely LOVE this app!! I hike alone 90% of the time and I love this for finding new trails, staying in trail, and keeping someone in the know of my whereabouts. I love the pictures, reviews and recordings submitted by real people so I can understand whether it’s something I think I could handle or not.”
Price: Free or $35.99/year for premium subscription
Best For Community: Strava
Strava is wildly popular in the running world and for good reason: It offers in-depth GPS tracking, easily pairs with fitness wearables, and monitors all kinds of metrics. “Within Strava, you can join challenges, compare running segments against your personal records or other members, give kudos for great efforts, and analyze all your stats,” says Sullivan. “The motivating community helps you push your limits and meet new runners all around the world.”
Rave review: “This app is amazing. I easily track my runs including the location, pace, and distance, and I like that it will automatically pause your activity if you stop moving and resume again when you restart.”
Price: Free or $11.99/month for premium subscription
Best Virtual Trainer: Aaptiv
If you prefer on-demand coaching, Aaptiv has thousands of audio and video workouts led by expert trainers, says Sullivan. “You can choose running classes based on your goals, fitness, experience, and available time, and coaches guide and motivate you through each session,” she explains. The runs can also pair to music to help you find the right tempo.
Rave review: “I have always loathed cardio, and now all of a sudden, I’m two months into running outside all the time—even waking up at 5:30 to get it in, yoga mornings, doing HIITs....constantly thinking about when I can fit in an Aaptiv class in my day.... Like who even am I?”
Price: Free or $9.99/month for premium subscription
Best Music: Peloton Digital
Whether you love rock music or a Disney themed playlist, Peloton Digital has it all. With hundreds of on-demand classes available, you can choose the length and type of running class based on your needs. Between hip hop intervals, Broadway-themed endurance runs, or 2000s throwback recovery jogs, you’re sure to find a class you love.
Rave review: “The Peloton app is my go-to. I love that I can pick a class based on my mood, goals, and energy levels, and the music never fails. I’m guaranteed to smile and break a sweat.”
Price: $12.99/month
Best For Treadmill: Zwift
Want to feel like you’re running outside when you're on the treadmill? Zwift is an awesome solution. The popular indoor cycling app recently expanded into running, so treadmill users can explore various courses with animated avatar running buddies. With countless routes and amazing views, formerly monotonous treadmill workouts just got a major makeover.
Rave review: “I wasn't a treadmill runner before, but recently had to get one in order to continue to run regularly, as outdoor running became impossible. Zwift has made it easy for me to stay motivated and the different workouts it introduces are great. I also like that total strangers can help motivate you with a thumbs up during your run.”
Price: Free 14-day trial then $14.99/month
How To Choose The Best Running App For You
Coaching guidance: Coaching cues during runs, audio instructions, and video demonstrations can refine form, pace, cadence, and motivation levels, says Sullivan. “Guidance helps prevent bad habits and elevates your running.”
Route mapping: Knowing your route via GPS mapping means not getting lost, says Sullivan. “It allows you to discover new paths and have information at your fingertips, because safety is by far the most important element of running.”
Community: “Apps that connect you with other runners provide accountability, encouragement, competition, and a sense of camaraderie” says Sullivan. Plus, a community can motivate you to workout and celebrate achievements.
Statistics tracking: Apps that use GPS to track pace, distance, elevation, cadence, splits, and other metrics allow you to analyze your performance over time, says Sullivan. Not only is quantitative progress extremely motivating, but it also provides a sense of accountability and accomplishment.
Training plans: If you’re a beginner or preparing for a race, look for an app with training plans tailored to your goal and fitness level, says Sullivan. “Having structured workouts and mileage prevents injury and optimizes performance,” she explains. “Going too far or fast is a recipe for burnout or injury and a good combination of statistical tracking and training plan apps are keys for success.”
Music: Music keeps you movin’ and groovin’ so look for apps that allow you to easily listen to playlists that match your tempo, says Sullivan. “Music can make miles fly by and provide an energizing mood boost.”
Cost: Paid apps often provide more features and customization, but there are excellent free apps available too, notes Sullivan. Whatever your budget allows, you can find an app that fits your needs.
How We Chose The Best Running Apps
For the past month, Women’s Health editors, including fitness editor Jennifer Nied and contributing writer Andi Breitowich, reviewed the most popular, and top-rated running apps. Our team consulted Kelli Sullivan, RRCA certified running coach, and then evaluated thousands of customer reviews and ratings to narrow down the best 10 running apps for a wide range of preferences and abilities. We also considered key features like route mapping, statistics tracking, and variety of training plans.
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