Couch to 5K programmes has helped millions of people start their running journey. It’s been one of the most effective ways in helping people start small, and start on what matters: spending time moving and not measuring distance.
To maximise your success though, some tools along the way can help. Here a four of those tools, all of which exist on the iOS App Store.
Hyperice: The Ultimate Recovery Companion
Hyperice is a cutting-edge recovery app that pairs with its Bluetooth-enabled Hyperice devices. The devices are designed to help speed up your recovery, through scientific methods like compression. Ultimately, new runners are most likely to suffer from DOMS (aches the next day), and this is a good way to help not miss any training days. Plus, massage guns can help prevent injuries, too.
It uses HyperSmart™ technology to sync your physical and digital activity, creating personalised recommendations tailored to your body’s needs. The app offers some good guidance, and even integrates with other fitness apps.
Key features include:
- Control of Hyperice devices from your phone
- Curated recovery routines
- AI-powered personalisation
- Real-time feedback
- Access to warmup and recovery routines from top athletes
- Wellness insights from leading health professionals
Intervals Pro: Precision Timing for Couch to 5K
You may think that you need a running app for C25K, but what you need first is something to measure time. The training plan is based on running-walking intervals, and so the Intervals Pro is an excellent app for this.
It allows custom time loops, but it also provides a 9-week Couch to 5K plan that closely mirrors the NHS version, making it ideal for those outside the UK who can’t access the official NHS app.
Key features include:
- Customisable interval training
- Voice prompts and visual cues
- Apple Watch integration
- Pre-set Couch to 5K programmes
The app’s user-friendly interface and precise timing make it easy to follow the Couch to 5K schedule.
RunKeeper: Comprehensive Progress Tracking
RunKeeper is a popular running app that offers comprehensive tracking and motivation features. It’s particularly useful for Couch to 5K participants who want to monitor their progress over time, as they look beyond the programme yet will have begun data tracking from day 1.
Key features include:
- GPS route mapping
- Detailed run statistics
- Goal setting and achievement tracking
- Audio-guided runs
- Integration with various fitness devices
- Social features for motivation
RunKeeper allows you to see how far you’ve come, which can be incredibly motivating during the Couch to 5K journey. Its audio cues can complement the interval training from Intervals Pro. However, Strava and other apps do offer a similar experience, so this app is a little bit more open-ended with which one you pick (pick carefully, because you may use it for far longer than the C25K programme).
MyFitnessPal: Nutrition Support for Runners
We don’t need too many running apps – one is enough, accompanied by a timer. Like the Hyperice devices and app, we need a more holistic view of our health and fitness. Perhaps the most important factor in our fitness is the food we eat, and diet is more important than exercise in almost every aspect of life.
MyFitnessPal is the leading nutrition-tracking app.
Key features include:
- Calorie and macronutrient tracking
- Integration with running apps
- Personalised meal plans for runners
- Hydration reminders
By using MyFitnessPal alongside your running apps, you can ensure you’re eating the right balance of nutrients to support your new running habit. Remember, running on a big calorie deficit isn’t always the right way to go either, as you need fuel for your endeavour.
Ultimately, Couch to 5K is a brilliant way to begin your fitness journey. Although tools and devices aren’t necessary to completing it, they’re a great way to enhance your chances of success and build good habits from the start.
