Best training app for runner who needs to take it slooooooooow?

November 26, 2015 5:04 AM

So, I want to get back into regular running after a gap of a couple years. But I have mild atrial fibrillation, which means I'm pretty intolerant of high-intensity exercise and can't push myself hard while building up fitness. Help me find a training app that will let me go at my own pace.

Back when I started running in 2007 or so, it took me 9 months to do Couch to 5K. I didn't have a smartphone then, so I faffed around with a digital wristwatch and a notebook figuring out my run for the day. Now I'm starting over again from Couch. There are plenty of run training apps around, and lots based on Couch to 5K, but the ones I've seen all seem to create a training regime that increases the difficulty at a set rate over the weeks based on some "normal" state of cardio fitness (whatever that is). Problem is, I can't keep up. Is there an app that lets me slow down the regime's acceleration rate to what I can manage?

I don't like to take my phone with me when I run, so bonus points for an app that just tells me what my workout is for the day.

posted by stuck on an island to Health & Fitness (6 answers total)

Response by poster: Forgot to add -- I'm looking for an iOS app.
posted by stuck on an island at 5:12 AM on November 26, 2015

I'm not sure this totally answers your question, but I am getting back into running and could not find an app that wasn't annoying. I just don't want to devote the mental energy to timing 95 seconds of running followed by 82 seconds of walking or whatever. So I decided to start off by running one block, walking one block, and gradually increasing the total time out. Eventually I will start running 2 blocks, walking one, and so on.
posted by yarly at 6:21 AM on November 26, 2015 [2 favorites]

I have used these podcasts for my Couch25K. I have never had the motivation to figure out how to time intervals myself. The first week is 2or3 2 minute jogging segments with walking in between. Throughout the series there is fast paced music. While you are "supposed" to be able to move on each week to a more difficult segment. I just didn't until I was really ready. No one is giving me a medal, I'm just enjoying the outdoors.

Now the podcast claims that there is an iOS app, but it's not a recent podcast, so I'm not sure if it is available (I don't have an iphone). The app is supposed to let you use your own music library.

I hope that you find a solution!
posted by Gor-ella at 6:29 AM on November 26, 2015

You don't have to go week-by-week on the C25K apps I've used (including my favorite, Zombies Run!). You just repeat the previous workout until you feel comfortable going to the next one.
posted by Etrigan at 7:05 AM on November 26, 2015 [2 favorites]

I'm with Etrigan on this one. I also have the Robert Ullrey C25k original podcast music with verbal cues on my iPod, and I just run week one until I feel comfortable, and then move to week 2, regardless of the actual time involved. I'd rather ramp up slow and not antagonize my plantar fasciitis.
Good on ya for starting again!
posted by Major Matt Mason Dixon at 7:37 AM on November 26, 2015

I've been using the 5k version of the Zombies, Run! app, which is different from a lot of the other C25k apps in that almost all of the runs are "free form" runs, which means you run when you want to, walk when you need to. You can see what the program looks like here. I've used the official C25k plan before, and this one is definitely much gentler, and even in the final weeks you get to choose how much you run.

Don't know if you're already doing this, but you might want to look into low heart rate training, where you keep your heart rate well in the aerobic zone, so a fairly low intensity, at all times. Then, no matter what app you end up using, you can just look at a watch or whatever and use your HR number to determine when to walk or run. I started out using this watch and HR strap combo, but then switched to a bluetooth strap that connects to my phone.
posted by autolykos at 7:58 AM on November 26, 2015 [1 favorite]