With the modernisation of the human race and the way in which we communicate I wanted to have a look at technology, in particular running apps. The apps not only help monitor distance, pace, etc. they can map your run, monitor load and over training, build up a network of running buddies or help you venture into the unknown.
I wanted to share a few that I recommend and those that have been suggested for me to look out for.
- Strava
This app has to be the top of the list. It’s like Facebook for runners, cyclists, and paddle boarders…the list goes on (https://www.strava.com). Great features of the app are that it keeps a total of your load week on week; you can even set a target distance to hit for the week.
Other features, to name a few but not all, are:
- Monitor the shoe usage – knowing roughly how many miles each shoe has completed.
- A map view of your run so you can see where your run took you. This also allows you to create ‘Strava art’.
- One of the main positive aspects of the app is its segment feature. Over the course of your run there will be segments that are timed and every time you run a route your segment will be compared to your previous runs, and if you wish to, others who run the same route. If you have the fastest time, you get a crown…. who doesn’t like a crown?
The features are endless and with it’s regular updates the features keep coming. It links with most GPS watches, helps with monitoring your runs and also keeps an online diary of your achievements…add me if you wish (James Cruickshank)
This gets a full thumbs up from me.
- Relive
Just recently stumbled across this app, and wish I had sooner (https://www.relive.cc). It links with your Strava account and gives you a fly by of your run over Google maps. If you take pictures on your run it also embeds them into where you took them on the map…..great for trail running, running abroad, do fancy routes or just normal running!! Recently I used this to map the Great Aberdeen Half route and the Bennachie Hill Race route …it helps you explain better when your directions are very vague…take a right, over the fence, left by the cow field and over the scree…you can’t miss it. Another great app for runners who like to share their runs.
- ViewRanger
This app is great for trail running, it is based on the ordnance survey maps that are widely available (http://www.viewranger.com/en-GB). You buy segments of the map so you can plot routes and plan adventures. There are alternative map apps, but this one has pre-loaded running routes, hill walks with expected times and guided routes…again it links well with google maps and gives spoken directions if required. We recently used this to plot and prepare for the #TAYCARSHANK challenge, running from Linn O Dee to Braemar, cycling from Braemar to Drumoak then paddling to Garthdee Aberdeen….certainly worth the small fee for the maps.
- iRunSmart
This app can help predict your race performance based on previous race performances whilst also taking into account age, fatigue etc. (https://itunes.apple.com/us/app/irunsmart/id517601819?mt=8). The accuracy of the app is questionable as it will take your 5km time to predict your marathon time. I believe this kind of prediction should also relate to training ability, training phase and also previous running experience. For those of you that have completed marathons you’ll know that the last 6 miles feels like the business end and feels worse than the previous 20 miles. If anything though it does give a good indicator towards a goal time, which of course your training can be linked to. This can be used alongside other pace calculators such as a favourite of mine, the McMillan Pace predictor (https://www.mcmillanrunning.com). This helps to ensure the pace of your longer slow runs are calculated and will determine your preset race goal.
- Running Hero’s
I only recently came across this app after a fellow runner had suggested it to me (https://uk.runningheroes.com/). This app allows you to run your way to free gear, or heavily discounted brand names. Again it links to your strava account and the more you run the more tokens/bitcoin you receive. You can then trade your tokens/bitcoin for rewards or free stuff ( most recently a razor and t-shirts have been up for grabs). Incentives include 30% off Nike, complimentary avocado on toast, 40% off SIS gels, 20% off Adidas to name a few. I recently completed a challenge which has given me a chance to win a place at the Paris Marathon … fingers crossed! I am still relatively new to the concept but will let you know how it goes.
- Map My Run
Another map based app (http://www.mapmyrun.com/) for planning and recording running routes – very easy to use and again works off the GPS of your phone. This is a great app for tracking distance, pace and elevation of your run and can be a great alternative to Strava, especially for the runners out there that don’t wish for a data overload, or share their data with the world.
- Couch to 5km Runner
This is an absolute for the beginner that wants to set a realistic and achievable goal but hasn’t a plan to get there (http://www.nhs.uk/LiveWell/c25k/Pages/couch-to-5k.aspx). It will get you from sitting on the couch dreaming to getting out there and smashing a 5km in roughly 8 weeks. What makes this app so good is that the loading is progressive and at a sensible and controlled level. There are over 4.2million success stories off the back of the app and currently in Aberdeen there is a great group called “The Fit Like Joggers” (https://www.facebook.com/fitlikejoggers/) who are a group that follow the same programme making it easier for you to run in a group and have the social benefits also. Get fit, get healthy, save a life…your life.
Following on from it and to maintain progress there is a 5km – 10km app, download and start to achieve your goal.
- Podcasts
Ok, so strictly not an app but these are very helpful to help achieve those long runs at a slow pace for the marathoners out there (https://www.podcastchart.com/categories/top-200-podcasts). There is a podcast for everyone, comedy, spoken book, physiotherapy, latest TED talks…the list is endless… A personal favourite for me is the Magic Sponge – a football talk programme sharing stories from the 90’s and 00’s. The language is very choice so don’t download if easily offended and make sure you don’t operate heavy machinery whilst listening, as I couldn’t stop laughing whilst listening to it.
- Map-O-Meter
This map uses satellite and hybrid settings to plan your run (https://www.mapometer.com//). Great for planning specific distance runs so you can complete training plans without having to run around the block a few times to make up the mileage. It can be a little tricky to map out the dots but gives a good distance between plots in either km or miles, feet etc. A super map-plotting app for all types of sports…running, paddling, cycling and hiking.
- Run-tastic
This final app in my list, combines music adjusted to your tempo of run (https://www.runtastic.com/). It keeps with the speed of your run so your pace doesn’t drop when you get lost in the music. Another feature of the app is “running story” where an audio book is combined with music to maintain pace and speed whilst listening to a story lasting 30-35 minutes, enough to get between 5-7km run.
Side note – since putting this to the Facebook masses – other apps that are popular include Zombie run (https://zombiesrungame.com/) – an app which goes along with a story line where you get chased by zombies, great for interval work!
The list is definitely not exhaustive and I am always hearing about new apps on a daily basis so if you have a favourite app that is not mentioned above please let me know, I love sharing anything running/technology/data capture.
For the technically minded, there are a few apps I need to give “Kudos” (Strava talk) for helping me in my job:
I use Runcadence (http://runcadence.net/) to monitor and adjust step rate. They have a really good Facebook page where they post a lot of really good information on running and literature backing up their product.
I also use Metrotimer (http://metronomeapp.com/) to maintain both running cadence and also speed during exercises.
Lastly, all my gait analysis is stored on Dartfish (http://www.dartfish.com/mobile). It allows me to slow down the videos to fully analyse all parts of the gait cycle and help identify potential risk factors during running or link pathology to cause.
Thanks again for reading, please share any comments or any ideas for future blogs.
Run long and prosper
James Cruickshank
SPEAR:Run