Level up your cardio game with Runkeeper
Tim Bothwell tries out one of the most popular running apps around.
The term ‘runner’s high’ is commonly used to describe the feeling of euphoria often felt at the end of a run. One of the simplest forms of cardio, you too can experience this sensation, just by lacing up and heading out the door. This month we’re taking a look at one of the grandfathers of running apps, Runkeeper; it’s been around the app store for over ten years. Regardless of whether you’re new to running, or are an experienced marathon athlete, Runkeeper is a fantastic tool for tracking your runs and keeping tabs on your performance over time.
The basics
Getting started. Like most running apps, the setup process for Runkeeper is pretty straightforward. Start by downloading the app from the Google Play or Apple app store and register using an email, Google, or Facebook account. The app will ask you a series of questions about your goals and current running habits, before taking you to the main section of the app organised into a series of tabs.
Going for a run. To get ready for a run, tap Start at the bottom of any screen. From here you’ll find a map featuring your current location, plus options to adjust music and audio feedback heard during your run. If planning to use a treadmill, you’ll need to switch to stopwatch mode (accessed from the Activity screen). During your run, the app will display live stats for your distance and time – feel free to lock your phone, the app will still continue to track your activity.
Results. Once finished, tap the stop button to be presented with a detailed breakdown of your activity. In addition to pace and elevation, use the interactive map to see an overview of your route broken down by kilometer. You can also rate your performance plus add notes that will be saved with the activity. To access a complete history of your runs, visit the Me tab and tap on the section labelled ‘Activities’.
Step it up a level
Training. While running may seem easy to some, for others it can feel pretty intimidating, especially if new to running. Runkeeper offers a series of training programs perfect for every experience level. Located on the Training tab, pick from the list of distances ranging from 5K right to through to an entire marathon. After working through a series of questions, Runkeeper will create a personalised plan and schedule taking into account your current ability. While training programs require a premium subscription, new runners can try the free ‘My First 5K’ program which comes complete with a coach that talks you through the workout.
Routes. Rather than run the same route over and over, why not try something new? On the desktop site you can build new routes simply by dragging and dropping points along an
We’ll be the first to say that the free version of Runkeeper offers more than enough for beginners looking to get into running.
interactive map, with the total distance shown in real-time. If you’re looking for inspiration, you can also browse routes created by other users. Runkeeper lets you save routes so they appear on your phone during a run. To see a list of your saved routes in the app, On the Start tab select the settings cog and tap ‘Routes’. You can search for new routes by visiting https://runkeeper.com/search/routes.
Community. Sure, you may run on your own, but that doesn’t mean you can’t boast about it to others. If you have friends who are also users of Runkeeper, add them as friends to stay up to date on their running activity. Located on the Feed tab, use the search tool at the top of the page, or alternatively grant the app access to your contact book or Facebook friends list. In Settings > Privacy you can adjust what is and isn’t visible to friends, including maps of your routes.
Virtual races. While you could sign up to a real-world running event, why not start with a virtual one. A great way to stay motivated on achieving your goals, Runkeeper offers a series of races and challenges that you can join and compete in directly from within the app. You’ll find these on the Explore tab.
Going pro
Premium. We’ll be the first to say that the free version of Runkeeper offers more than enough for beginners looking to get into running. More advanced runners though may want to consider a premium subscription. Costing $14.99 per month or $62.99 a year, Runkeeper Go unlocks greater insights and comparisons into your runs, plus the ability to create and build personalised training programs to drive improvements over time. There’s also a live-tracking feature which allows you to share your location in real-time with friends or family who may be tracking you during a run or race.
Insights. While the free version of Runkeeper allows you to browse through a complete history of your workouts, premium users can see results in graph form over different periods of time. Located on the Me tab, you can switch between a 30, 90 or 365 day period.
Apple watch. If you’re in possession of an Apple Watch, then you’ll be happy to know that you can leave the phone at home and record runs using the Runkeeper app on your wrist. To set it up, on your iPhone visit Settings > Apps, Services, and Devices > Apple Watch. Runkeeper can also connect to other device brands like Fitbit or Garmin to overlay additional information about your run such as heart rate.
Shoe Tracking. Take a second to think about how long you’ve had your current running shoes. Some experts say that you should replace your shoes every 500-750 kilometers. Built into Runkeeper is a shoe tracker that lets you see the total distance run in different pairs of shoes. You can set it up from the Me tab.