Programs to Run: Complete Guide for Beginners and Resuming Training

If you have decided to start jogging again after a break or want to better organize your running workouts to achieve specific health goals, relying on structured programs can be the ideal solution. These programs allow you to gradually increase the intensity and duration of your sessions, avoiding excessive efforts and learning to better manage your energy.

There are several solutions, in the form of apps for smartphones and tablets, that offer training plans designed to guide you step by step in regaining physical fitness. These apps monitor data such as distance covered, pace, and time taken, helping you keep track of your progress.

If you want to start running in a structured way or resume training after a long break, these resources are perfect for you. Continuing to read, you will discover some of the best apps available to start running and monitor your progress.

Prerequisites

• Smartphone or tablet with Android or iOS operating system
• Running app installed on the device (e.g., Adidas Running, ASICS Runkeeper, AxiomRun 5K, Map My Run, Zeopoxa Corsa & Jogging, Nike Run Club)
• Account created on one of the indicated platforms
• Running shoes suitable for the activity
• Smartwatch for running (optional, for more precise monitoring)

PROCEDURE: How to start running with Adidas Running

Following this step-by-step guide, you will learn how to use the Adidas Running app to start a structured training program, suitable for beginners or those who resume running after a break.

• Download the Adidas Running app from Google Play Store for Android or from App Store for iPhone.
• Launch the app and press the "Log In" button.
• Register via email address or link your Google, Apple, or Facebook account.
• Press the "Continue" button and allow the app to send you notifications.
• In the main screen, go to the "Progress" section of the main menu.
• Scroll down to view the available training plans.
• Choose a suitable plan, such as "Get Moving," "From Walking to Running," or "My First 5 Km," by tapping on the corresponding box.
• Read the activity description and, if you find it suitable, press the "Start" button.
• Select the duration of the plan or define a specific date to complete the program.
• Indicate how many times a week you want to train and specify the days.
• Proceed to the "Fitness Test" phase.
• Press the "Select the workout" button and start tracking the activity by pressing the "Start Fitness Test" button.
• Allow the app to detect your location via GPS and wait for the countdown.
• Follow the instructions on the screen and start performing the scheduled workout, listening to the voice guide.
• At the end of the workout, press the "Finish" button (first unlock the possibility to interact with the app by touching the lock symbol).
• Select your current feeling from the available options (Weak, Normal, Strong, or Very Strong).
• Indicate the surface and, if you wish, add other details and personal notes.
• Save the activity.
• You will be redirected to the training card of the first week, with the details of the data recorded during the last run.
• To retrieve the plan, always access the "Progress" section.
• A tap on the next activity will allow you to view the weekly planning and start the new workout.

VERIFICATION AND TROUBLESHOOTING

After setting up your training plan on Adidas Running, it is important to verify that everything is working correctly and know how to intervene in case of problems.

How to test if it works

• Perform the Fitness Test: Follow the app instructions to complete the initial test. This will give you a clear indication of your current physical condition and the correctness of the chosen training plan.
• Monitor the data: After the first workout, check the recorded data (distance, pace, time) in the Progress section. Verify that the data is consistent with your real experience.
• Test notifications: Make sure the app sends notifications to remind you of scheduled workouts. This is essential to maintain the regularity of training.

What to do if it fails

• Registration issues: If the app fails to correctly record data during the workout, check that GPS is active and that there are no obstacles to the connection (such as thick walls or areas with poor coverage). Restart the app and try again.
• Synchronization issues: If data is not correctly synchronized with your account, log in to your online profile via the Adidas Running website and verify that the data is present there. If necessary, disconnect and reconnect the app to your account.
• Notification issues: If you do not receive notifications, check your smartphone settings to ensure that notifications for the app are enabled. Also, check the settings within the app itself.
• Connection issues: If the app does not connect correctly to the server, check your internet connection and ensure there are no network problems. Restart the router and try again.

Educational Summary and Invitation to Practice

These tools allow you to monitor your progress, manage the intensity of your workouts, and achieve your health goals in a structured and safe way.

• Adidas Running: You have learned how to configure and use this app to create personalized training plans, from the initial fitness test to weekly planning.
• Other solutions: You have explored alternatives such as ASICS Runkeeper, AxiomRun 5K, Map My Run, Zeopoxa Corsa & Jogging, and Nike Run Club, each with unique features to adapt to your needs.

Now that you have all the necessary information, it's time to put yourself to the test. Lace up your running shoes and start using one of these programs to turn your goals into concrete results. Happy training!