app to track running time and distance

You don't need a spreadsheet or a fancy journal to track your running. You just need your phone. The right app turns it into a GPS tracker, a training partner, and a logbook.

But the app store is crowded. The best app for you depends on why you're running. Are you trying to build a habit? Training for a marathon? Or do you just want to compete with your friends?

For Social Competition: Strava

If you're motivated by seeing what your friends are doing, Strava is the one. It's basically a social network for athletes. You log a run, it shows up in a feed, and friends give you "Kudos." The real hook is "Segments"—popular stretches of road or trail where you can compete for the fastest time on a public leaderboard. It's competitive, and for a lot of people, that public accountability is what gets them out the door.

The tracking is what you'd expect. It records pace, distance, and elevation, and it syncs with almost every GPS watch made. The free version is fine for basic tracking and the social side, but you'll have to pay to get deeper performance data and route planning tools.

For Free Coaching: Nike Run Club

This is probably the best free running app available. Its best feature is the library of guided audio runs. You get Nike coaches and elite athletes talking you through your workout, giving you motivation and pacing advice while you're moving. It helps the miles go by.

NRC also has free, structured training plans for everything from a 5K to a marathon. The plans adapt to your schedule and progress, which is a lot to get from a free app. The social side isn't as developed as Strava's, but for coaching and motivation, it's hard to beat.

For Building a Habit

Sometimes the goal isn't about pace. It's just about showing up.

Day after day.

That's where a streak comes in. Seeing that chain of completed runs get longer is a powerful thing. I remember one Tuesday, it was 4:17 PM, and the rain was coming down sideways. My 2011 Honda Civic was parked just far enough away that I knew I'd get soaked. I did not want to run. But I had a 42-day streak going. Breaking it felt worse than running in the rain. So I went. That’s the power of a streak. Apps like Trider are designed around this idea, using visual cues to keep you from breaking the chain.

Other Solid Choices

• Runkeeper: A reliable, long-standing app that's great for setting specific goals. It has a clean interface, customized training plans, and audio cues.
• MapMyRun: Its real strength is route planning. You can find new routes from other runners or map your own before you head out the door.
• Couch to 5K: The best option if you're starting from zero. It's a nine-week plan that slowly gets you from walking to running your first 5K.

Most of these have good free versions. Download a few and see which one you stick with. The best app is the one that actually gets you out the door.