Cardio workouts bring more oxygen into the body and train your heart and lungs to use oxygen even more efficiently. High cholesterol is a leading factor in heart disease and stroke, which is pretty scary. With running, happiness is free. Your running workout will flood your system with endorphins which will elevate your mood and give you more energy. Many health professionals recommend exercise, particularly running, to combat negative feelings and emotions, and even as part of a treatment plan for conditions like depression.
If your daily routine involves your commute to your office chair and then straight to your couch, the idea of successfully running five whole kilometres can seem as far-fetched as that glass of water you left on the kitchen counter and are now too comfortable to get. Created in by Josh Clark , the Couch to 5K plan is designed to get you to run five kilometres in manageable training increments over the course of nine weeks. It takes at least 2 weeks to a month to get into a running routine, so this gives you time to adapt and work up to 5K.
Small, realistic goals and consistent training are the keys to success here. Workouts begin with a warm-up, end with a cool-down, and will guide you through intermittent running and walking in between. Luckily, there are a couple of digital tools that make sticking to the program that much easier.
The Couch to 5K app helps you to stay on-program with easy workout tracking. Just keep in mind some features are only available for purchase in-app, and the free version does show annoying ads capitalist society, am I right? A good way to gauge whether an app is worth the download is to check out the reviews first.
The overwhelming majority of users seem to be happy with the program, although some note various functionality issues. C25K has made me love running! This app has pretty much reintroduced me to a healthy lifestyle after years of inactivity.
Because of my newfound interest in running, I now take way better care of myself. Honestly life changing. Android users also seem pretty happy with this app, giving it an overall rating of 4.
As with the iPhone app, the Android version seems to have functionality issues for a minority of users. Straightforward, no fuss, achievable goals to crush. McAndrew, Fortunately for the rest of us, their Couch to 5K podcast can also be taken advantage of by those of us across the pond.
Each episode is approximately 30 minutes, just long enough to last the duration of your workout. This nine-episode series features guided weekly workouts with great music and narrated cues for your warm-ups, cool-downs, and rest periods in between. Well, the program is broken down into nine week-long modules.
Every week, you will have three workouts with rest days in between. The workouts increase in intensity as the weeks go on until you are ready to tackle a 5K run by the end of week nine. In the beginning, your workouts will be short intervals of walking and jogging that you repeat for minutes. Three runs on Monday, Wednesday, and Friday. If you find yourself doing a lot of exercising at home these days, Zwfit can help you change up your surroundings while you shelter in place.
And the mobile app even adds a little gamification to your runs as part of the bargain. With Zwift, you can take your runs to virtual courses, while staying on your treadmill.
Along with the different courses, you'll run alongside other people, using their times for encouragement or competition. You'll need a compatible treadmill and footpod to make Zwfit work — the company lists compatible devices on its website. But the run aspect of Zwift is free to use. If you've got the right equipment, Zwfit offers a unique way to get more out of your at-home runs.
Going out for a run can do more than just improve your health — it can also raise money for a good cause. Charity Miles looks to take all that exercise you've been logging and turning it into cash for the charities of your choice, whether you get friends, family and employers to sponsor you, or you direct money from Charity Miles' corporate sponsorship pool.
When you launch the app, you can pick the charity of your choice — there are more than 50 supporting causes that range from Autism Speaks and Feeding America to the American Lung Association and the Nature Conservancy.
The Charity Miles app then syncs with either the Apple Health data stored on your iPhone or the built-in pedometer on your Android device. It also syncs up with Strava, the best running app on this list. Then, every time you log a mile as you run, you're earning money for your charity. We'll keep an eye peeled to see if the Android version returns. Zombies, Run! Feel like you're in a computer game as you attempt to gather supplies, rescue survivors, and save the world from the Zombies.
In the app, you have the option to choose between GPS, step counting, or treadmill running, as well as whether or not you want to be chased by zombies during your run. If this all sounds a little farfetched, do not fear - there's still the option to link the app to your favourite music player and set a duration of how long you want to run for.
While this probably isn't the best app on the market for serious training, if you want to mix things up and have a little fun, it'll do the job. Most of the apps featured here are free, though a few offer subscriptions that deliver more advanced features, such as guided workouts, location sharing and training plans.
You can decide if these extra features are worth the recurring cost or whether you can make do with the free tier. Some free apps are ad-supported, so you'll have to decide if that's too much of a nuisance. As we've noted, different running apps focus on different things. So choosing the best running app for your needs depends heavily on what you want to use the app for — Tracking your stats?
This is a running plan designed to get complete beginners from couch potato to running 5k or 30 minutes in nine weeks. Total Views 2, Older Stats. Total Items 13 Older Stats. Internet Archive's 25th Anniversary Logo. Search icon An illustration of a magnifying glass. User icon An illustration of a person's head and chest. Sign up Log in.
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