A Running Therapist's Favorite Wellness Apps
Image by Neil Soni
As a running therapist, I am extremely picky about how I spend my personal workout time. Because I move at work, and because that work is in support of other people’s mental and emotional well-being, I need to make sure other movement in my life provides adequate cross-training and a mental health boost and doesn’t wear me out. I also need to make sure I am engaging in non-movement practices that support my mind. The way I take care of myself helps me to show up for my patients and clients, not to mention my family and friends and myself, in a way that is really present and engaged.
Even though getting to run and walk with my patients and clients is different from most therapist’s practices, I also know that the complexity of my life is pretty typical of most working adults. Whether you’re a running therapist, a startup founder, or a busy parent (or all three), you need ways to take care of yourself that are accessible, supportive, and satisfying.
I’m fortunate to live in Los Angeles, which has more wellness and workout classes, groups, and experiences than you can shake a stick at. But in this post I want to share some of the free and low-cost online tools - specifically apps - I use to support my well-being as a running therapist and describe how I use them.
You’ll noticed below that all my favorite wellness and workout apps are really simple, straightforward, and don’t require a lot of me as a user. I’ll note here as well that part of how I manage my mental health includes avoiding the regular use of certain apps (sorry, Instagram), turning off all notifications on my phone about 90% of the time, and I don’t use any smart watches or biotracking devices like the FitBit. I think the smart watches are really interesting technologies and can be useful to bring awareness to people regarding their sleep or how much they’re moving in a day, and I have patients who have found success with them, but I personally find tech extremely distracting and prefer to rely on a regular, analog, mindfulness practice to become aware of and respond to my mental, emotional, and physical needs.
STRAVA
Strava is a well known tracking app for runners and cyclists. I go in and out of phases where I am interested in how fast I’m running. My typical pace is pretty slow (around 10 minutes per mile, which is about as fast as I go when I do Run Walk Talk sessions), but when I feel like I want to use running more as a workout than as a mental health practice when I’m on my own, I fire up Strava and let it motivate me to push myself. A lot of runners love Nike’s running app and Map My Run, and these are great too; I just personally find Strava to be simpler and also not quite as sticky as the other two.
DOWN DOG
Down Dog is famous for their yoga app, which I like, but I’m obsessed with their Barre app. To prevent what I lovingly refer to as “runner’s booty” (the pancaking of the rear that can happen for distance runners), the glute workouts on Down Dog Barre are ace. You can select how much time you’ve got, which areas of the body you’d like to train, and the app customizes a workout for you. All you need are a mat and a chair with a high back. Down Dog also makes a Running app which can support your running goals, whether you’re new to running or want to get faster or run longer. Down Dog is a subscription-based app, but they run specials all the time and the subscription gives you access to their full suite of 5 different workout options, which is great.
INSIGHT TIMER
How do I love thee, Insight Timer? I can’t even count the number of people - both patients and friends - I have recommended this app to (especially this 5-minute self-compassion meditation by Lisa Abramson - it’s so effective). It’s so, so, so simple and you can choose between a simple timer (hence the name) and guided meditation options with lots and lots of different practitioners. The basic option is free and it’s all I’ve ever needed. In recent years they’ve added mood tracking, which you don’t have to do, but it’s interesting to note how you feel before and after a meditation session. Some people really like Headspace or Calm for meditation, and those are fine too, but I started using Insight Timer at the recommendation of my own therapist and it’s the first meditation app that really stuck for me.
GYMNEXT FLEX TIMER
This free and very simple interval timer app (they have a physical product too, but you can just use your phone for the app) helped me to work my way up to jumping rope for thirty minutes a day during the pandemic. Again, it’s very simple, does what I need it to do, and when I’m done with it, it’s easy to close up and move on with my day. Could you skip this app and just use the timer on your phone? Sure, but the interval option on the Flex Timer is really helpful for building in breaks and the app will count down so you don’t have to look at or touch your phone at all during your workout.
I hope you found this post helpful. Have you used these apps? Are there other wellness and workout apps you like? Shoot me an email and let me know.
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Sepideh Saremi is a therapist + executive advisor who works with startup founders. She also trains other practitioners in the Run Walk Talk method, which she created and which combines running and walking with therapy and coaching. She is based in Los Angeles. Contact Sepideh here. This post is informational only, and not intended to diagnose or treat any mental health condition.