“This allows the runner to progress safely,” says fitness instructor Rich Velazquez.

Rather than looking for a specific mileage plan, think of it more like building up to a certain amount of time on your feet. If you’re running your first marathon, you might start with a minimum of 15 miles per week,” Kann says. “If you’re running your first 5K, you might start with a minimum five-mile-per-week program. In it for the camaraderie? Join one of Strava's clubs and connect with runners either virtually or IRL.Play icon The triangle icon that indicates to play With both the free and premium versions, you can battle your friends and the rest of the Strava population for crowns, aka the top spot on the Strava leaderboard for a particular segment (a stretch of road or trail, for example). If you're hyper-competitive, this may be the best running app for you. Upgrade to premium to unlock features such as customizable training and workout plans the ability to set your own distance, time, or segment goals live feedback during runs on your current speed and distance and advanced run analysis and performance metrics. In the free version, you can track your runs with your phone GPS and get stats on your distance, pace, and elevation, then share them (plus your route map and photos) with your Strava community via an in-app feed similar to Facebook. Strava - the Swedish word for 'strive' - has become a haven for runners, bikers, swimmers, and triathletes alike. these other running apps can also help you train for a specific race.)

Upgrade to premium to take advantage of race-training plans from the ASICS Institute of Sport Science, more detailed progress insights (such as side-by-side workout comparisons and weather data), prescribed workouts, and live run tracking. Bonus: The app can sync up your fitness trackers (such as a Garmin or Fitbit) or you can load the app onto your Apple Watch and leave your phone at home. You can even use it to follow along with a training plan and participate in virtual races. You can use it just to track your runs or for multiple other sports - including cycling, hiking, skiing, and swimming. It's a feature-rich app that enables GPS tracking, distance, speed monitoring, caloric output, and activity history, and even lets you cue up your favorite playlist from iTunes or Spotify. Runkeeper, powered by Asics, is one of the most popular and efficient free 'track my run' apps out there.

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