As one of the most popular sports in the UK, running continually attracts new participants. And, if you’re reading this blog, we can only assume you’re one of them; a new running recruit, shall we say?
Or, maybe you’re looking for an app to help you out and keep you motivated on your running journey.
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, confidence and a will to persevere is difficult—no doubt about it.
Thankfully, however, that’s where running apps can help, particularly for beginners.
Whether you see yourself as a future treadmill trooper, pavement pounder, or perhaps you’re even eying a cross-country crown, there’s bound to be something for you here.
Check out the 11 best free running apps for beginners.
1. Strava
Available on: iOS/Android
Strava is one of the most popular apps for tracking running and, more recently, over 30 other sports types.
Strava’s mobile app is predominantly used to track physical exercise, such as running, allowing you to record your routes and find new ones. But with built-in social networking features, it’s so much more than 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 you build a profile, you can then interact with others and share your runs on the app. Think of Strava almost like you’re a social feed. You can ‘like’ and comment on other people’s runs, which is a great way of building a community of like-minded runners and drawing route inspiration.
There is an opportunity for you to train smarter with data insights on how you can improve, perfect for if you’re starting out or maintaining.
In their own words, ‘Whether you’re a world-class athlete or a total beginner, you belong here. Just record and go.’ Strava is one of the best free running apps for beginners.
2. NHS Couch to 5k
Available on: iOS/Android In partnership with the BBC, the NHS Couch to 5K app is designed to help runners go from complete beginner to capable of conquering a 5k in just nine weeks.
The Couch to 5K programme consists of three runs each week. While it’s completely up to you how you space out each run, leaving a day’s gap between is strongly advised.
It offers easy-to-follow programmes, perfect for those new to running, and you can choose from a selection of great trainers and comedians on the way who tell you when to walk and run.
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
Adidas Running by Runtastic is one of the best free running apps on the market, catering for all runners, from complete beginners to experienced athletes.
With live built-in GPS tracking, Adidas Running allows users to accurately track and share runs and more than 90 sporting activities such as yoga and swimming, with its global community of more than 170m.
Again, this app has been designed with a typical social network ‘newsfeed’ style in mind, where you’ll have access to find a local or global community, and can connect with like-minded people.
You can find everything you need to start your running journey with activity tracking, and a range of guidance across topics including movement, mindset and recovery.
4. Map My Run by Under Armour
Available on: iOS/Android
Beginner or no beginner, the Map My Run app by Under Armour has the tools you need to stay on track and reach your running goals.
The app is designed 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 is also handy for at-home workouts, with routines designed especially by Under Armour’s performance specialists that require minimal additional exercise equipment—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 has been synonymous with sport for decades, and its running app, Run Club, is another great, free resource for beginners and veterans alike.
Whether it be simply for building base fitness or training for the dizzy heights of a marathon, Nike Run Club is built with the tools handy to help ease you into regular running and the routine it brings.
With training plans, 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
The ASICS Runkeeper app has all the tools to help you become a better and stronger runner. It allows you to track exercise, set goals, and see your progress.
With training plans developed especially by experts, all runners can find a plan to match their needs—be it fitness or stamina improvement or training for a 5k, 10k, half, or full marathon.
Choose personal plans and join virtual running groups to share achievements and choose the stats, voice or music you want to hear while you run.
Pace tracking, distance covered, elevation and calorie burn are all accurately displayed on one handy screen in real-time on the app, which syncs seamlessly to your Apple Watch, Garmin, or equivalent.
Another social app you can follow your friends and keep each other motivated.
7. Pacer
Available on: iOS/Android
Pacer is one of the easiest to use free running apps around today.
Designed to help everyday people of all activity levels get more active and make healthier life choices, Pacer makes exercise simple—because who 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 means it only contains features you’ll actually use, so users aren’t completely overwhelmed when they first download.
Regardless of your current fitness level, Pacer’s tracking and workouts require no prior experience. That said, the app does indeed have various advanced features built in to challenge the more seasoned runner, too.
Runs, steps and daily calorie burn counts can also be synced to your relevant device for a fully integrated approach to your running training. Pacer is a great free running and walking app, helping you lose weight and feel great.
8. RunGo
Available on: iOS/Android
Keep getting lost while out running? Struggling to establish a set route? Or, perhaps you’re getting bored of the same old route? You need to 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 from over 800,000 ready-to-go routes stored in the app. Then, think of RunGo as your virtual tour guide. Follow its voice-guided tour to keep on top of every turn and even nearby attractions and tourist spots.
The guided voice tours are particularly good for easing those inevitable beginner’s nerves, as your knowledge of the route will look seamless to the untrained eye.
Behind the voice, the app also tracks stats like your run time, pace, distance, elevation, and estimated finish times. Rungo makes running and exploring highly enjoyable, perfect for new or seasoned runners.
9. Zombies, Run!
Available on: iOS/Android
Gamers, listen up!
This game-inspired running app lets you run in the real world but become a hero in another.
In the app world, 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 remaining outposts or enter an epic superhero adventure.
So, how does it work? Walk, jog or run anywhere in the world, and hear your step-by-step mission and accompanying music through your running headphones. You’ll automatically accumulate essential supplies for your fellow survivors as you run.
ZRX is a fully-featured fitness app that offers you all the statistics you need, while immersing you in incredible worlds. You can even have your own music playing while you run.
Choose from Zombies, Run, or Marvel Move, where you can adventure alongside your favourite Marvel Super Heroes.
Whilst you can enjoy some adventures for free, a subscription is needed to unlock all missions.
10. Zwift
Available on: iOS/Android
Though perhaps more commonly associated with cycling, Zwift is also a great free running app for those that dabble in both sports.
Zwift makes serious training fun through its global running community and immersive worlds. While you pound the pavements in the real world, your digital Zwift avatar tackles a new world of virtual courses on the app.
Users can discover over 100 routes in 12 virtual worlds, making this an immersive experience.
The running landscapes 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 the treadmill.
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. So link up to your treadmill, or your bike and enjoy.
11. Charity Miles
Available on: iOS/Android
Though running and your reasons for doing it can be highly personal, you might also be running or training to run for the benefit of others too.
Training for a sponsored run, or just want your everyday runs to make a difference somewhere? 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 simply choose their charity or cause, create a ‘pledge page’ on the app, and then start running. The app uses your phone’s internal pedometer or GPS to track the distance you’ve covered.
Your miles are 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.
