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I use this one from Zen Labs. It works really well, has a simple interface, and the free version will probably suit you fine. I paid a couple of bucks to be able to monitor my distance and stuff, but it's not necessary.
I used the Zen Labs C25k app when I did the program. The lady will tell you when to run and when to walk. Also, if you're listening to music, the music volume will turn down a bit when she speaks so that you can understand what she says.
That being said, you will notice from screenshots on posts in this thread that there are lots of apps that people use. So if you don't like one in particular, give a different one a try.
Hope this helps! Good luck!
As others have said, exercise. You will feel better.
Below is an app to help begin running. If you're on Apple they have it too.
Walk briskly if you have to but get out and exercise.
Sounded something very similar to c25k (couch to 5 k), which also has its own subreddit. There's also a free app on the play store, and probably on the app store as well.
I used: [link]
I think it exists for iPhone as well. You can use for example Spotify with it and play our own music and then from time to time the app will lower the music volume and tell you to start running or walking. Worked nicely but I had to start Spotify after I started the app.
Google Play Store, but Zen Labs. But just looked at it and it is calling me out. Looks like it starts with 60 second runs 90s walks. I guess I spaced out and didn't realize I was running as much as I was.
I used both the Zen Labs C25K app and Strava at the same time, and I could listen to music as I ran. Also when the woman in the C25k app speaks, it mutes the music so you can hear what she says.
I'm not sure if this is the best app, since it is the only one I have ever used. But it worked fine for me. However, you should know that the last few weeks are a little different from the "official" C25k plan, so you end at W8D3. Hope this helps!
On the days you go solo there is a training program you can use.
there are similar programs on ios
This is the schedule (ignore the times)
Depending on your shape the first few runs might be rough or you might not be able to complete the session but you can build on it. You will be doing 5k as early as 8 weeks.
You would be in fairly good shape by then to do the CIBC run for the cure on Oct 2. It's not really a competitive race so nothing to worry about there.
There is bridge to 10k once you have finished the C25k. It's 6 more weeks.
I have used this C25K app, I even got the paid version cos I thought I should buy the devs a beer.
It seems to follow the standard C25K program and it is quite polished. The real difference between ZR and the standard program are the free form runs. From week 3 onwards I would only move on to the next week if I was able to do the free form runs without stopping, so I would repeat the last day a couple of times and listening to the same story again can be kinda annoying.
I was planning to get back into running and was wondering what the best C25K app is. Not too fussed, as long as it works well, good by me. I'm willing to pay but would prefer not to. Cheers for any input. :)
EDIT: I looked up some stuff, while waiting for replies and ZenLabs C25K seems to be the go to one for anyone curious
/r/c25k stands for Couch to 5 kilometers
You install an app from zenlabs called c25k. It's a great way to lose weight and by the end of the program you can run a 5k, 5,000 kilometers, without stopping. :)
It will help you with your plateau.
EDIT: 5,000 Meters!! Drop the k when converting!!
It was an older version of this one. I see that this version has a music subscription option. However, I also see on reviews that you can play your own music then start the app: Google Play link
If you have a Huawei / Honor or Xaomi device you may need to whitelist the app so that it doesn't get put to sleep when you are using it.
Good you're trying to pick up a cardio activity, that's super healthy and will benefit you in many many ways (besides adding up on the CO side of CICO). It sounds like you're looking for some kind of running exercise - if so, check out C25k (Couch to 5k). It's a running training progression taking you from 0 running experience to running a 5 km (3 mi) run in one go, within 9 weeks, at three sessions per week (every other day, weekend off). There's apps which will take you through the whole process, e.g. Zenlabs C25k for Android. Good luck!
I used this on Android: [link]
It starts you off real slow, so just follow along and don't try to do too much or go faster/longer than the app recommends. Get good shoes and don't tighten them too much. I went to a runner's store and they put me on a treadmill with a few shoes and filmed my step to detect any issues. It was the best thing and my amazing shoes were only $80. I was tightening my laces too much, which prevented my foot from expanding properly (I have flat feet, which is why I needed a really good shoe), so after loosening the laces enough, the soreness and pain went away.
Dynamic stretching before, static stretching and rolling after. I used a foam roller for legs and hips, and a ball for the bottom of my foot. This helped a lot!
If you use a treadmill on bad weather days, set the incline to 1 - 1.5% to compensate.
The program will feel tough a few weeks in when you start running more. You can repeat weeks until you feel good and then move on to the next week, but try to stick with it. You will finish the 5K if you do.
> So when I walk 10km I only loose 345 calories?
You spend 345 additional Calories. Your calorie tracker already figured in another 172 Calories for that 2 hours -- your tracker gives you a calorie estimate based on you just being alive and 2 hours of that is 172 Calories. So the total would be 517 but the number you should log is 345 since your calorie budget included some of that already.
> Would it be better to continue my walks or go to the gym, use a threadmill on a high setting and do the thing where I run for 30 seconds, rest for 30 seconds, run for 30 seconds etc for like 20mn?
It would be better to do whatever you'll keep doing 2, 3, 4 years from now. Just don't be sedentary -- sitting on your butt or reclining. Temporary measures have temporary results. Fall in love with something active and do it long term.
> running makes me wanna pass out.
If you're interested in running, check out Couch-to-5K ... they have an Android app called C25K by Zen Labs. It'll start slow and gradually build you up. I used it last year to go from being a non-runner to running a 5K in about 3 months of training. 30 minutes of running is 338 additional calories ... about the same as 2 hours of walking!
I highly recommend Couch to 5k. You can even get the app on your phone and it will make training even easier.
I used ZenLabs C25K. If you avoid upgrading, and try not to do anything out of the ordinary, it's a fantastic app. It's also the most complained about app on this sub. lol.
Great list, what about couch to 5k?
Also, one thing I've been strongly looking for is heart rate monitoring. I've been testing a few of these apps myself. Most of them have a great component for wear, but I haven't found any that provide heart rate monitoring without a third party heart rate tracker.
Also what about standalone functionality. I know most watches don't have GPS, but they can at least play music through Bluetooth and record your steps and time. How about running without the phone?
Edit: grammar and typos, plus I totally miss read your reviews about wear integration.
Zen Lab's C25k App (iOS Link or Google Play) was what eventually pushed me over the edge to get going with it.
Times you automatically, decent GUI, fast and it's free too.
Sure! I love this one: [link] I just have to force stop it when I'm done or it gives me notifications I don't necessarily need. But when I use the app it's great.
Sama ohjelma vielä kuulokkeisiin androidille ja iossille. Testasin juuri ja hyvin neito luureissa käskyttää.
Former obese/lazy person here
I highly recommend Darebee , Couch to 5k , or One Song Workouts as starting up/feeling like you're getting a workout for less effort.
The important thing is to do what you can/do a little bit more every day. Even if its just one more burpee or 2 more seconds planking, your only competition is the you of yesterday.
Drinking enough water & getting enough sleep are significant to feeling healthier as well/are free to get into
C25K 5K Trainer Free by Zen Labs is available on both iOS and Android.
As often as you walk transitioning into a light jog won't be all that hard for you I don't think. There are a lot of good ways to get started and I've found so many correlations between how I approached my diet and starting out running/jogging. Whether it's c25k, Runner's World Beginner's Program, or just starting off with just jog to the end of the block and doing your own thing finishing a 5k race/fun run is something you can definitely do.
It's a process that leads to progress.
I'm using the one by Zen Labs which I think(?) is the official app. It has the orange / white icon.
Edit for iPhone: [link]
realized they are paid now...
Alternative for the 5K, which they are all very similar:
Android link for C25K
Apple link for C25K
Runkeeper is a great app. You can program the intervals in to the app and it will tell you when to run, jog, walk, etc. It also tracks distance and average pace. That's a little more labor intensive because you have to program the times in yourself.
I'm using this ([link]) on iPhone and it's great for treadmill running. It doesn't track distance or pace though.
C25k is a great program, currently on Week 3 and feeling great:) good luck!
I totally know how you feel when it comes to looking silly at the gym. You know what I did? Cancelled the gym membership (put that towards student loans!) and started doing body weight exercises. I got seriously toned by just doing squats/leg lunges/etc in my living room, pushups on the wall then eventually on the floor, crunches, etc.
Also, I found a part of my neighborhood/park that didn't have a lot of traffic (I will NEVER run next to cars - I don't know how those people do it), and I jog/walked using this exact app. The intervals from jog/walking really whipped me into shape.
All this costs $0 and your time.
Here it is! Personally I like interfaces with simple design like this. No need to bloat my screen with loads of useless information!
In that case, I recommend Couch to 5k -> https://play.google.com/store/apps/details?id=com.c25k&hl=en
If you want to just make running more interesting, run with a story (and escape from those zombies) -> https://play.google.com/store/apps/details?id=com.sixtostart.zombiesrunclient&hl=en
For anyone interested:
C25K Android app (Free)
Good point! I used the version by Zen Labs, which is free and didn't cause any problems:
cara, entre no r/fitness que lá tem umas dicas muito boas
mas respondendo a tua pergunta: o consenso é que o exercício que manter teu nível cardíaco mais elevado é aquele que propiciará maior perda de calorias.
geralmente, depende de pessoa pra pessoa, caminhada e ciclismo gastam entre 200 a 300 kcal/hora. já corrida chega a gastar entre 600 e 900 kcal.
se te interessar em correr, sugiro o app C25K (ou couch to 5km). eu usei e em 2 meses sai do sedentarismo pra correr 5km 3x por semana.
outra forma de exercício que você pode tentar são os chamados HIIT (high-intensity interval training), que são um conjunto de exercícios para serem realizados em tempo curto porém com o máximo de esforço. obviamente, há vários apps pra isso. o que se deve levar em conta é que não bastam apenas 7 minutos por dia como dizem, mas é aconselhável fazer o circuito 3x/dia.
também vale ressaltar que dieta é responsável por 70% da perda de peso e, dentre todos os exercícios que você pode fazer, musculação lhe dará ótimos resultados.
pra finalizar, não sou especialista no assunto, apenas li bastante e esses foram os conselhos que vi por aí. é sempre bom ressaltar que uma boa consulta com profissionais vai te ajudar muito mais que um anônimo na internet, ainda que com boas intenções. eu consultei uma nutricionista e conversei com amigos que são profissionais de educação física pra atenderem as minhas necessidades e gostos.
não é um dinheiro perdido se te ajudar a conquistar melhor teus objetivos!
Also PRACTICE THE EXERCISES OUTSIDE OF PT. You won't believe the amount of people who think they will pass their APFT from just pt sessions alone.
I use the Zen Labs app. And come join us in /r/c25k for any questions and lots of support!
This C25K running app burns out a ton of battery in idle/background mode. Its a glorified stopwatch.
(/nerdtavi)If you're talking about the C25K chart, there is an official app on the App Store / Google Play / Microsoft Marketplace. It's really good because it links to your music playlists, tracks you on a GPS route (if you're outside), and has voice cues. That last one is a lifesaver if you can't count while you run (like me) or don't have a sports watch (also like me). Make sure to turn on your ringer / notification sounds! It even has different skins you unlock for running!
Apple / iOS (I use this)
There is also a subreddit for it: /r/c25k.
EDIT: words and formatting
Y U no link? [link]
Newreddit / redditmobile doesn't have the info as easily accessible as oldreddit does. /r/c25k is based around this program. I'd also highly recommend checking out the FAQ as well. Lots of great info in there to start with. There's an ios and android app for your phone. But you can use any other app that supports or has their own variant of c25k. I already had a Garmin watch, so I just set up the workouts in Garmin Connect and synced those to my watch.
The 3 most basic apps you can use to ensure that you just pass are
C25K for running.
200 Situps apps
There is a free version of the app (at least, there is on android).
C25K - 5k Running Trainer
With regard to building up your fitness may I suggest.
[link] (I don't know how to properly link to other sub's)
30-45 minutes of cardio exercise per day is really excellent for overall health. Good Luck!!
The only experience I have is with this one, which I know vibrates your phone when it`s time to change paces
What are your favorite running apps? I've been using this
Non te ne pentirai
Quick note I'd like to make (you might know already): If you're a 'bigger' person, running will be bad for your legs -- your knees and joints specifically. You might want to bike and swim first. Even for smaller people, it's not the best thing you can do. Furthermore, there's an app called C25K -- meaning Couch 2 5K. It's a decent running/walking program that I tried for a bit and it's good. People rave about it. Link to website
Link to app on Google
Link to iTunes app
When looking for a program for myself, I came upon two great free options that were starting super slow (one of the reasons I didn't stick with them myself). Perhaps they'll be useful to you:
1. NHS C25K podcasts. Not an app, but who knows...
2. C25K by Zen labs. It does have a subscription option, but it's just for extras like a playlist. You didn't mention your OS, so here is an Android link:
And here is one for the iOS:
Not sure if there are any specifics about the treadmill running though...
TL;DR: Exercise helped my rage and aggression after smoking. To get started, you really just gotta go for it. A C25K app helped me a lot. I'm starting back over now, but based on past experienced these things helped me a lot and I'm going to do it again.
Everybody's different, but I can say that not having any alone time does change how I feel. I love me some peace and quiet and it's hard to have that with a 4 year old running around, so I certainly understand how you're feeling there. You didn't come up with this out of nowhere, so it's obviously something you're feeling and something you likely should explore a bit further. Can you get a weekend away sometime with friends or something? You're not exactly alone, but it's a different environment which might help anyway.
For me though, the last time I got clean my irritability and aggression seemed to be helped immensely by exercising. I started running, but I'm sure lifting weights would do the same. You just gotta put that aggressive energy you're having into something, and I think exercise would help you out greatly. For real. The next time you're at your wits end with your girlfriend and/or your roommate, put your running clothes on and go for a jog. Even a walk would be better than sitting and letting your rage fester.
Ask anybody who runs or goes to the gym if they stay mad after a workout session/run. Anecdotally I remember one time getting super pissed off at my gf and decided to go for a run, and when I got back to the house I laughed at myself for getting mad over what was essentially nothing.
As far as how to get started running, I really don't have any advice other than "Just do it". I know it sounds dumb and it's much easier said than done, but once you get going you'll realize it's not THAT bad AND you'll feel better. You just gotta wake up some day, get your running clothes on, and go. Don't think about it. Ignore the excuses your mind is coming up with and the voice in your head telling you to go back to bed, and just do it. You'll feel better and you'll be improving physical wellness while you're at it. Not trying to tell you what to do, but this is what helped me get started initially.
For my first run after getting clean this last time I was having all sorts of issues getting motivated to go, but one day I just decided "Today I'm going for a run." and went for it. I ended up starting back up smoking again and am on day 2 being clean this time around and haven't gone for a run in a few months, but these same old aggressive feelings are coming back so as soon as I'm out of work I'm hopping on my treadmill and going for a run because I know without a doubt it's going to make me feel better. I've set a date/time and I'm going to do it. It also helps with sleep and personally just makes me feel accomplished. Even if I sit around the house all day, as long as I got a run in I'm feeling accomplished that day.
What helps motivate me too is I've always wanted to be a "runner". One of those people you see running in marathons, or running any sort of long distance without a break. So when I'm running I tell myself I'm a runner, and this is who I am. I am a person who exercises, and not a person who is throwing their life away being stoned 24/7 (not saying all people who smoke are throwing their life away, but when I'm stoned I that's exactly what I'm doing because I'm doing nothing I actually want to do and am just sitting around the house doing nothing.)
If you're really wanting to get into running I'd strongly recommend a couch to 5k app. It's a exercise program designed to get you from not running at all to running a 5K. The app is good because it has reminders and tells you when to walk/run/jog to help prevent you overexerting yourself but also making sure you're getting a solid run in. For me it was important to get into some sort of program/routine, and this helped me. It's also nice seeing how far you've actually come with the app. This is the one I use: [link] there's plenty others though.
Sorry for the wall of text, I can just relate to exactly what you're saying.
Here is an Android app that I use for it.
If this isn't the official one then please tell me.
This is what I found
It's as u/trtsmb mentioned. You can find more details on this website.
Below is android app link:
This one? [link]
Zenlabs C25K App
thanks for taking the time to write that up. Is this the app? there are so many clones
But all joking aside download this [link] visit this [link]
Then do this [link]
Good for you!
I highly recommend C25k, android or ios app . Being too hard on yourself in the beginning can be physically damaging or can psych yourself out of continuing. C25k is a schedule that has you doing 30 min walk/jogs 3 times a week while slowly increasing the jogging to walk ratio. You can just put in earbuds and it will tell when to walk or jog. it can work while your listening to music or podcasts too. It takes 8 weeks and gets you to the point where you can run nonstop for 30 mins straight. It worked for me and was kind of amazing that my overweight, untrained body could do that so quickly . In the beginning I couldn't run more than 60 seconds without feeling sick and wheezing. By the end I reliably did at least 3 miles in 30 mins and could run one mile in 7:30 if I pushed hard.
There is even a subreddit : r/C25K
If you want to lose weight, I would recommend using a calorie counting app too. You could run 5 miles a day and still be overweight if your eating habits support it. Not that there is anything wrong with that if its what you want.