If you started your fitness journey in January and ended up hitting the treadmill in 2024, you might already be starting to get a little tired of running indoors. Unless you’re following a treadmill training plan or have an unusually high level of motivation, indoor running can be difficult to sustain without some form of entertainment. The best free running app for this is Zwift.
I’m an avid runner, typically logging 50-70 miles a week. He does most of his work outdoors, but if he runs on the treadmill, he always fires up Zwift to make the run more enjoyable.
What is Zwift?
Zwift is a virtual training app where you control an avatar running through dramatic landscapes. Some of these landscapes are completely fictional, like the island of Watopia, while others are based on real locations, like Paris and London.
The app launched for cyclists who ride turbo trainers and connected indoor bikes and has been extremely popular. Cyclists must pay a monthly fee, but runners are free.
Download Zwift: app store and google play
How does it work?
To control your avatar, you’ll need to link your treadmill to Zwift or use a footpod or running watch to send your pace to Zwift so it knows how fast you’re running.
Previously, this was very difficult. Most treadmills aren’t directly compatible with his Zwift, and the foot pods were expensive and a bit of a pain to set up and adjust for Zwift. But now, most modern treadmills link directly to his Zwift and come with tablet or phone holders.
You can check if your treadmill, footpod, or running watch is compatible with Zwift on the app’s website, but when it comes to watches in particular, the latest Garmin has a virtual training mode that makes it compatible with Zwift. I think it contains a list with no gender. Not listed.
If available, linking your treadmill directly to the app is the easiest option. If you’re using a watch or foot pod, you’ll need to pace it. This is easily done within Zwift through a guided process of running at three different speeds. Pace readings aren’t accurate, especially if you’re using a watch, so you might find yourself running a little slower or faster than your avatar, but it still makes running more fun.
Start
Once you’ve set up Zwift, we recommend exploring some of the virtual worlds first, then checking out the guided workouts and group runs available in the app. Group runs are divided by pace, so runners of all levels can participate, and once you join, you can run with others within the app. This will help you stay motivated, especially when working out on the treadmill.
Zwift also has complete training plans for runners to help you get stronger for events like 5k, 10k, and half marathons. If you want to fully understand the app, there’s a Zwift 101 plan that makes getting your first workout a breeze. I also wrote his Zwift guide for runners that may be helpful.
Finally, if you really want to push yourself, there are races you can participate in on Zwift. This race is graded by ability to help you lap the field and not be left behind.
For more information on these recommendations, check out our guide to the best treadmills.