Summer is approaching, and with it, many of us take to the streets to run, tackling the famous "Operation Bikini." It's that time of year when the obsession with dieting blossoms, and resume physical exercise. That is why in this article we want to bring you a list of the best free running apps which you can install on your Android device and burn all those calories you've accumulated this winter.
Within this selection of running apps you will find some that will help you improve your physical backgroundto prepare for a marathon, to keep a complete record of your daily activity, or with running routes which you can share with other users. You'll also find guided training options, gamification to keep you motivated, and apps that integrate with your sports watch or fitness tracker.
Apps to start running from scratch (from couch to 5K)
If you've never run before or haven't done any sport for a long time, the smartest thing to do is start with a progressive training planThese types of apps mix walking and running segments, gradually increasing the duration of the run to avoid injuries and improve your endurance safely.
Start Running. couch to 5K
This is a very simple app. Depending on our level we will select one or another level of training that is based on running and walking intervals which will increase at the expense of the other as we gain strength and confidence with distance. It's a freemium app, meaning that some of the workouts will be free and we'll have to unlock the rest.
The plans are organized by week, with several sessions alternating between walking and running. This structure is very similar to that used by other popular beginner apps, allowing you to to run 5 kilometers straight even if you're literally starting from the sofa. Plus, the app provides voice prompts so you don't have to look at the screen during your workout.
Running coach
An app very similar to Start Running but much more complete and with the support of professional athletesThe difference is that this one integrates more options and data to improve our level, with fully personalized training according to our goals and possibilities both physical and availability of training.
Its approach is reminiscent of advanced training apps that use algorithms to adapt the load Running Coach is a great option if you want something more serious than a simple couch potato 5K program, but still want a free option. (Like 2PEAK or RunMotion) Running Coach can adjust your sessions based on your past results, the time you have available each week, and even your upcoming target races.
De 0 a 5000
This app follows the structure of the other two, workouts that intersperse running and walking, increasing the running time until reaching the level of being able to run without problems up to 5 kilometers. The big difference is that it is compatible with our music, has a coach that tells us to speed up or slow down, a history, etc.
This philosophy of progressing in about 8 weeks by alternating running and walking is the same one highlighted by many specialized guides: training 3 days a weekAlways listen to the app's instructions and respect your rest days. This will allow your body to adapt to the workload and help you avoid common beginner discomforts like knee or calf strain.
Apps focused on intervals, fitness, and performance
When you're already able to run continuously and want to improve your time in 5K, 10K, half marathon or marathon, you need apps that focus on... interval training, sets and pace controlThis is where apps like Freeletics Running or Decathlon Coach come into play, which are closer to what a personal trainer would do.
Freeletics Running
This app is different from the rest since it is not so much about training in consewalk a distance, but in a training for intervals (HIT) that will increase our physical background regardless of the total distance.
This approach is very similar to what is recommended in many guides for runners who already have a foundation: combining short sets, fartlek, and changes of pace To improve aerobic power, Freeletics Running offers HIIT-type workouts adapted to your level, with intense but relatively short sessions that you can easily fit into your weekly routine.
Decathlon Trainer
The famous sports store also has its app to help us train for our carreers running,but also coupleto other sports. The idea is very similar to the previous ones with personalized training according to our level and objectives, with a training history, map, progress, etc.
In addition to running, Decathlon Coach includes plans for walking, cycling, and even strength training sessions. This makes it similar to other versatile apps like FitApp or Google Fit, but with the added benefit of offering structured training plans For distances from 5K to marathon. It also includes real-time audio coaching, detailed statistics, and week-by-week progress tracking.
Personal Trainer for Running: 3K 5K 10K Marathon
As the Decathlon app this app allows us to train progressively for the most common distances in the different running events of today. We have plans of specific training, coaching Real time, maps with the route, etc.
Its philosophy is reminiscent of other apps focused on personalized plans, such as Runna or RunMotion Coach: you define your goal (for example, breaking one hour in a 10K), your current fitness level, and the days a week you can train. From there, the app generates a Detailed schedule with easy sessions, long runs, intervals and rest days, with voice prompts and a summary of each workout.
Apps to record and track your workouts
Beyond guided plans, many runners are primarily looking for a reliable app for Record route, pace, distance, time, and calories every time they go for a run. This group includes the biggest names in the industry, which also integrate social features, challenges, and compatibility with GPS watches.
Runtastic
This is one of the best known applications in the runner world. It helps us save and share our races to maintain a history and see our progress, as well as the calories burned, etc. It also has challenges that will help us motivate ourselves.
It is currently part of the adidas ecosystem under the name of Adidas RunningIt competes directly with options like ASICS Runkeeper or Nike Run Club. Its standard features include GPS tracking, activity history, annual mileage goals, voice coaching, shoe wear tracking, and advanced statistics in the paid version.
Endomondo
An app very similar to Runtastic but that adds plans workouts of different intensities in case we want to improve our brands.
Over time, apps like Endomondo have inspired many other multidisciplinary platforms that allow users to record running, cycling, hiking, or walking activities with the same app. Their main contribution is to teach the user the relationship between training load and performance improvement, something that more modern solutions with artificial intelligence algorithms have later integrated.
Nike Run club
Nike's running app stands out especially for its social character, especially the power compete against your friends or the rest of the users for being the one who goes the furthest in the shortest time.
NRC offers detailed statistics for each session, guided training programs, monthly community challenges, and an achievement system that rewards your consistency. It also integrates audio guides led by coaches and elite athletesThis is very useful if you struggle to keep up without a voice guiding you through the session. Its social and gamification features put it on par with Strava in terms of motivation.
Strava
Strava es the social app for the worldor running. With it, apart from having the possibility to measure our workouts, we can download routes from other users, join running clubs, see news from our friends ... a complete social network!
Strava goes beyond simply recording pace and distance: it allows you to analyze total elevation gain, average heart rate, calories and much more data, plus live tracking of your run. Its segments are one of the key features: short sections of the route where you can compare yourself to other runners, compete to improve your time, and enter local leaderboards. It also integrates with other apps like Runna to offer personalized training plans synchronized with your activities.
Health apps and global activity tracking
In addition to specific running apps, there are platforms designed to have a a complete view of your health and daily activity: steps, active minutes, cycling time, hours of sleep, etc. Within the Android ecosystem, the reference is the Google app.
Google Fit
This is the Google health app and one of the most recommended to have in our ANdroid. In it we can have the data of most of the applications that we have recommended synchronized, you can measure our daily activity automatically and we will also be able to actively monitor our careers.
Google Fit works with a system of activity rings Based on steps and cardio points, it's very similar to what Apple Fitness offers. You can record runs, walks, or bike rides, and view weekly summaries of your workouts. While it's not as comprehensive as Strava or Runtastic in terms of running-specific data analysis, its biggest advantage is that it's completely free and integrates with a multitude of apps and wearables.
By combining a tracking app like Strava or Adidas Running with Google Fit, you achieve on the one hand detailed statistics of your workouts And on the other hand, a global view of your daily health, something very useful if, in addition to running, you are concerned about rest, the steps you take each day, or the approximate calories you burn.
As you can see, there are many running apps available for Android, and these are just a selection of recommended ones; there are many more. The important thing is that Choose the one that best suits your levelYour goals and the type of motivation you need: from plans to get off the couch and into your first 5K to social platforms where you can compete with other runners. Now all you have to do is install the one that best suits your needs and start your 'bikini body' preparation in the best possible way, making the most of your Android phone.