A carb-rich meal 2–3 hours before you run, avoiding anything too heavy or high in fat and fiber, is usually best. And if you’ve practiced with light snacks or caffeine in training, you can use those to give yourself an extra edge. Time trials are your chance to put your training to the test – running a set distance at your strongest, most sustainable effort. They highlight how far you’ve come, build confidence, and give you the focus to push for even bigger gains.

• Runna can sync with your Garmin, Coros, Suunto, or Apple Watch, or you can use it without a watch and simply “record” the run by carrying your phone in your pocket or belt.
• No matter your starting point or your goal, we’ll give you everything you need to get there.
• Stronger muscles – especially your calves, quads, glutes, hamstrings, and core – help you run faster with less effort and protect your body from overuse injuries.

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• Unlike some other gym apps, Strong doesn’t try and plan your workout for you, bombarding you with suggestions for weights your gym doesn’t have or has a long queue for.

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• Safely build mileage and endurance to set yourself up for bigger goals.

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• Your personalized running coach with tailored training plans to achieve your goals, whether it’s your first or fifth half marathon.

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The price is right (depending on your goals).

I absolutely love it, there’s so many intuitive features, the plan is flexible so I can move runs around to fit my schedule. Thank you so much to Runna for making me fall back in love with running. Runna will supply you with a training plan for the goal of your choice, from 5K distances all the way up to marathon training.

There was a festival feel, with a series of tents and vendors arranged around a picturesque bandstand, and a DJ churning out tunes throughout. “It is the most accessible sport in the world, with reference to equipment,” he tells me. “All you need is a relatively cheap pair of shoes and some old clothes. Yes, you can purchase a subscription for Runna for 3, 6, or 12 months as a gift from our store. Colleen is an Olympian, national champion, and world record holder, known for her elite career in track and growing presence in triathlon. She brings a lifelong passion for sport and high-level competition to everything she does.

Post-Race Recovery Plan

So, you’ve got plenty of options, based on your running experience, fitness level, goals, and schedule. These expert-backed tips will help you train smarter, avoid injury, and stay motivated. mad muscles reviews From pacing and recovery to gear and mindset, discover just a small snippet of all the tips, nutrition and coaching advice you’ll have at your fingertips with a Runna training plan. Some runners have noted on forums like r/Runna that they were hoping for more easy runs and fewer interval and tempo runs.

Value of Premium: Overpriced for the Offering?

I felt a bit tired, low on fuel, and was only 50 per cent of the way through. I experienced something similar during my practice 10K long run, and found – placebo effect or otherwise – that an energy gel at around the 6km mark made me feel a bit better. For this reason, I stashed one in my pocket pre-race in case of a repeat event.

You can also do a few tests to check how your body reacts to running. Anya is a Lululemon-sponsored marathoner and England representative whose remarkable rise in running proves it’s never too late to chase bold goals. She brings energy, relatability, and passion to everything she does.

I found this unnecessary and would quickly mute and scroll past, but maybe you’ll find it gives the app a friendly feel. With Runna, you can build a fully personalized strength training plan that fits seamlessly into your running program. You can tailor it to your strength level, equipment, and schedule to make the most of your training. Runna is a super versatile running app that has a plan for every runner and goal out there.

Runna: Running Plans & Coach

Speculation that the app is run based on artificial intelligence, and not real expertise, has been circling on social media platforms. Critics, including physical therapists and run coaches, have commented that the app’s workouts are typically too intense in its mileage and pacing recommendations, potentially causing overuse injuries. If you’re an experienced athlete, simply pick the plan that best suits your goals and the distance of your next race. If you have little to no experience with running, you can try out one of our New To Running, 5k, or 10k plans, depending on your fitness level and objectives. Strength training is one of the best ways to improve your running performance.

Fast-Track Half Marathon

I’m under no illusion that there were no other variables at play in hitting this PB. I’m fitter now than I was in 2020 thanks to an array of different types of training, from CrossFit to rowing. Despite the slew of curveballs I threw its way, I thoroughly enjoyed using the app. I was only able to commit to two weekly training runs, but the platform let me choose the days that worked for me, and easily adjust them at the last minute whenever life got in the way. It provides a quick, seven-minute warmup stretch led by a coach (the moves are also listed out if you prefer to do them at your own pace). There’s even a cute countdown to the race you’re training for at the bottom of the main page (if applicable)—both equal parts exciting and terrifying.

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How to get back into running after a long break

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At best, you might even enjoy yourself and improve your overall bodily sensations when running. I vowed to let the app to build some structure into my tired old routine, hoping it would turn my mindset into something a little more productive. I was heavy and breathless, and when I looked back at my previous record speeds from days gone by, felt convinced I could never run that fast now. Lifehacker has been a go-to source of tech help and life advice since 2005. Our mission is to offer reliable tech help and credible, practical, science-based life advice to help you live better. I took this guidance on board a little too well, and while my first kilometre felt good, my peeved Garmin let me know my time of 4min 52sec would see me fall short of my 46min 40sec target.

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Data safety

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By race day, I wasn’t panicking about feeling lethargic, because Runna had already drilled it all into me. I knew with certainty that I’d done all the hard work prior to the main event and felt confident I could smash it. Instead of flying out like a caffeinated toddler and crashing by 3k (my former signature move), I held steady and—dare I say—finished strong. I used the app for a week and did all the workouts—minus a strength workout that didn’t fit into my schedule, but I looked it over and it seemed pretty solid.

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Runna running app

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If a program doesn’t feel quite right, talk to a professional run coach to get a better understanding as to how to tailor it to you and your goals. But for someone looking for an affordable and accessible way to stay on track, they can be a solid option. The training screen is peppered with “comments” from “coaches,” which don’t seem to be personalized at all, unless I missed something. They just explain the workouts you’ll be doing, or give tips about running. Often a little video will appear at the top of a page, and a talking head with a British accent will start telling you the same information that’s in the screen below.

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Interval Sessions

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Neither of which involved running longer than a few sprints at a time—the perfect amount, if you ask me. I’ve participated in a handful of 5Ks and even one half marathon in my 28 years, but I https://www.sitejabber.com/reviews/madmuscles.com can’t say I’m a regular runner. For this, consistency is key, so building a solid running routine with the help of a running app like ours is a great way to get closer to your goal. We have a wide selection of bodyweight strength workouts for runners. Ailish is a senior MSK physiotherapist with over 15 years of experience and a passion for supporting runners, especially mothers returning to the sport.

Save now on essential digital access to quality FT journalism on any device. Our team is always happy to help you make the most of your running program. You simply click on “Start new plan” and then “Races” to search for your next race and build your very own custom plan to help you prepare for it. In the app, simply click on “Start new plan” to create a new one, or on “View recent plans” to see all your existing plans.