Nike Run Club: How to use Nike’s app to become a better runner

The latest incarnation of Nike’s running app is the Nike+ Run Club, linking the Oregon’s digital ecosystem more directly to its global, real-world community.


Nike+ Running was given this overhaul back in 2016, and let’s just say the feedback about the initial upgrade wasn’t all that popular. The Apple app star rating plummeted and loyal Nike+ users took to social to vent about missing features and new frustrations, such as being forced to share runs to Nike’s own social feed before you could post to Facebook. This wasn’t Nike’s finest hour.

Read this: The best Apple Watch running apps

Nike quickly realised it had made some major mistakes, and since then it’s been busy addressing many, though not all, of the bigger gripes. There are new detailed training plans across a range of distances, guided runs with audio coaching for those who are working towards less race-specific goals and plenty of the motivation and social smarts you’d expect from the Just Do It tribe.

It’s unlikely to replace your running watch anytime soon, but whether you run for fun and fitness or want to take your running to a more serious level, Nike+ Run Club is now a powerful tool.

Planning to use Nike+ Run Club for your run tracking? Here’s everything you need to know about getting the most from the app.

How do I get Nike+ Run Club?

For people who don’t mind running with a smartphone, the Nike+ Run Club app is available for iPhone and Android devices.

If you prefer to run unencumbered, and you want to bung Apple a fistful of $100 notes, you can also get the app on the Apple Watch.

If you’re a really big fan of Nike, you can also buy the Nike+ flavour version of Apple’s timepiece. This Apple Watch not only comes with custom Nike bands, but also lets you add Nike+ Run Club complications and watch faces, making it easy to launch a Nike run session straight from the home screen.

Sadly, Android Wear smartwatch fans aren’t currently serviced by a watch-specific app right now.

Does Nike Fuel still exist?

It’s been seven years since Nike launched its original fitness wearable the Nike Fuelband and with it the Nike Fuel points system that converted all your activity into one single fitness currency. By translating all movement into one centralised score, the idea was this would make it possible to compare the efforts of different sports and reward a wider range of effort.

While the Fuelband is dead, Nike Fuel lives on in the Nike+ Run Club and Nike+ Training Club app but in reality it now feels a bit lost.

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16 ways to use Nike+ Run Club

We’ve been using the latest version of Nike+ Run Club for a while now and have pulled out the features we feel can make the biggest difference to your performance, motivation and running enjoyment.

Build your running knowledge: Go for a guided run

Running is often seen as an easy sport to start. You just need a pair of shoes a bit of time right? While that is true, getting out there for the first time and building yourself into a better runner requires a little more than just lacing up and putting one foot in front of the other. That’s where Nike’s guided runs come in.

At the time of writing there were eight different guided runs available in the Nike+ Run Club app, largely focused on supporting new runners or those rediscovering their fitness. Each drill comes with complete written instructions for a session and a downloadable audio guide so you can be coached as you workout.

The workouts are designed to help runners improve strength, speed and endurance and have fun doing it. Additionally, intervals are automatically marked along the way so all you need to do is press start and go.

First Run: A beginner level introductory 23-minute audio guided run designed by a Nike Run Club Head Coach to help you with that early challenge of just getting moving.

First Speed Run: 8 x 1 minute intervals at 5k pace created as an introductory interval run for those who are new to speed work.

Ladder up, Ladder Down: A more involved interval session where you take on repeatedly longer intervals at a more relaxed pace and end the run with shorter intervals at faster paces.


Get some in-run support: Switch on Cheers

In-run support from your friends, family and running mates is something apps like Endomondo has been offering for years now and Nike+ Run Club has it on offer too.

To switch it on simply hit the Settings cog on the run screen, click on Audio Feedback (this is also where you can set your preferences for the style and frequency of voice feedback on your runs) and toggle Nike+ Run Club Cheers and Facebook Cheers on or off as desired.

When these are both on, Nike posts to your feed and Facebook to let people know you’re heading out and they can simply Like or comment on the post to give you an over-the-ear boost as you run.

Get race ready: Create a My Coach training plan

While Guided Runs provide a framework for your individual runs, My Coach moves things up a notch. There’s a Get Started four-week training plan for couch-to-5km level, an eight-week plan that targets building more athletic fitness and finally you can create detailed training plans for racing distances including: 5km, 10km, 15km, half and full marathon.

Set-up is simple but detailed enough to ensure your plan is tailored to your current fitness. For example, the app will ask you what you’d consider a long run right now and what a recent fast run would look like in terms of pace.

Once you’ve answered a set of seven questions you’ll get your training schedule based on how often you’d like to run, with a combination of long, recovery, tempo and benchmark runs.

It’s worth noting that the maximum training period for any race is 6 months, the app won’t let you set up a plan for anything further in the future than that.

Monitor progress: Log results of your Benchmark Runs

As part of the My Coach training plans Nike+ challenges you periodically with “benchmark” workouts that are led by in-ear audio. These 15-minute drills – with 7 minute warm-up, 3 minute all out, 5 minute cool down – are designed to measure just how hard and fast you can push yourself – and how much you’re improving.

Nike uses this to rework your pacing targets in your remaining training runs but it doesn’t make it easy to compare your benchmark tests. Noting these down yourself and comparing things like heart rate and pace during, and heart rate recovery after, is a really useful way to visualise your own progress.

Discover new routes and become a boss: Nike+ Places

Nike now offers some Strava style features via Nike+ Places. This web only tool lets you discover new routes by using a heat map or tapping in a postcode to find popular running routes near you, ideal if you’re running a new city on your travels. You can also create new run maps for your own new routes. For the ultra competitive (and in a bid to match Strava’s USP), you can also race these routes and attempt to become a Route Boss by clocking the fastest time.

Pace your runs better: Use the heat map

A nifty feature of the Nike+ Run Club app is that it tracks how fast you’re running at different parts of a course and marks this data on a GPS map. Your fastest lengths are represented with green, moderate with yellow, and your slowest with red.

This is hugely helpful data that will help you set a better pace throughout your run, highlighting areas where you need an extra push, and others where you can perhaps turn the dial down a tad. Keeping a record of your routes and your route performance for comparison will help improve your game.

Find a competitive edge: Join a Challenge

If you’re a runner who has ever been on Facebook or Instagram there’s a good chance you’ll have seen one of those motivational post that says something like “It’s not about you versus them, it’s you versus you.” While we salute this spirit, there’s nothing like a bit of friendly competition to make you work hard when you just want to lie on the sofa and eat chips. That’s where Nike+ challenges can help.

Another significant change that arrived with Nike+ Run Club, you now use hashtags to get involved in a whole range of existing global challenges or to create your own.

To create a new #hashtag leaderboard, just come up with your unique hashtag, and share it with your friends. It’s then up to you to spread the word by including the hashtag in your post-run posts to the Nike+ Feed.


It’s worth noting though, that there are limitations. The only metric you can use for your challenge is Most Miles and whereas in the old Nike+ Running app you could create challenges just for your own selected group of running buddies, with this new hashtag approach anyone can join your challenge. And that can be a little #annoying.

Capture the feeling: Make post-run notes

The Nike+ Running app lets you add notes to your recorded runs, and it’s never a bad idea to do so. Yes, you can pick a smiley face that best represents your post-run mood, but adding your own notes gives you much better picture of your progress so that, over time, you can discover what sort of workout is most effective for you.

Compare your runs: Fire up the Nike+ web tools

On the web browser version of Nike+ each run comes with some extra insights that you don’t get on the smartphone or smartwatch app. This includes how you compare to the average Nike+ runner in your age groups for things like pace and overall distance. Who doesn’t like a little positive feedback knowing they’re faster than their peers or indeed welcome something to aim at if they’re not quite there yet.

Train with your other running tech: Connect your running watch to Nike+

If you don’t own an Apple Watch or Android Wear smartwatch but you do use a Garmin, Polar or alternative GPS running watch you can still connect these to Nike+ Run Club and sync your runs into the app. Each run carries a logo to make it easy to see which device was used to track the run.

Be honest with yourself: Kill the Nike+ Auto Pause

Auto pause is a liar. If your auto pause says you ran 10km sub-40 but during that run you stopped every 5 minutes for a 2 minute road crossing, then your 10km PB isn’t now 39:99. It’s 39:99 plus whatever time you spent standing still at the traffic lights. For a true reflection of what you’re capable of it’s essential to find somewhere you can run relatively uninterrupted, closer to race conditions.

Chase some personal bests: Check out Nike Achievements

We’re going to pin our split shorts and vest to the mast here and say that running should be about more than just how far or how fast you can move and while Nike+ Run Club does give you shiny badges for your fastest 5k and your longest run, there’s also recognition for a range of different successes such as running on New Year’s Day or putting together various types of run streak.

Soundtrack your way to success: Sync with Spotify or Apple Music

Purists will disagree, but, for plenty of people, running without music is unthinkable. You can connect Nike+ Run Club to Spotify and Apple Music. This not only lets you control your music from within the Nike+ Run Club smartphone app, or on your Apple Watch but you can also access weekly curated Nike+ Run Club playlists.

Run with discipline: Create a Spotify Pace Station

Music isn’t just useful for those sections of your runs where your brain is telling you to quit, it’s also a great way to ensure you run at the correct pace, whether that’s fast or slow. Matching the music to your desired output is a smart way to stay on track and Spotify users can build custom playlists, tailored not just to their music preferences but also a target pace.

From the Nike+ Run Club run screen, tap the music icon, select Spotify and hit Create a Pace Station. From there you can set a desired pace and music genre and Spotify should do the rest. Warning: You will be find yourself listening to random music.

Access your hidden gears: Choose a Power Song

We’ve all had those moments during runs where we desperately need a boost. It might be you need an extra push to race home to a personal best or just a bit of oomph to push you through a bad patch, whatever your need, the right track can do the trick. One of Nike+ Run Club’s long standing features is the Power Song. You assign the one track that can unlock your extra drive and you can play that at the touch of a button from within the app.

Add some strength: Sync your Nike+ Training sessions

If you also use Nike+ Training Club, you can sync all of your sessions into your Nike+ dashboard for a more complete picture of your overall training.

Nike+ NYC Exclusive Two-Week Training Plan to Become a Better Athlete


Every day, Nike+ NYC coaches lead runs and workouts for all skill levels on the streets of the Big Apple, using the city as a gym-no equipment needed. But you don’t have to live in NYC to “Just Do It” with Nike+ NYC Run Club Head Coach Chris Bennett and Nike+ NYC Master Trainer Traci Copeland, who teamed up to design this exclusive plan for Shape. With three days of training, two days of running, and two flex days per week, the plan integrates Nike+ Training Club and Nike+ Running to make you a stronger, faster, and fitter athlete, whether you’re simply looking to stay in shape or getting ready for a race.

How It Works:

You’ll pair pounding the pavement with bodyweight exercises. “Running and training are really good partners in crime,” Copeland says. “Get outside your comfort zone if you’re used to exercising just one way.”

Are you a runner who shuns strength training? “To be a better runner, you have to be a better athlete,” says Bennett. “Training is the perfect compliment to running. Not only are you becoming a better runner, but all that training makes you much tougher to get hurt.” (Also check out the ultimate strength workout for runners.)

On Monday and Wednesday, you’ll do variations of the Nike+ Training Club app Conditioning Corp and Butt Buster routines. “Running is a one dimensional movement,” Copeland says. “These workouts fire up different areas of your body so one muscle group doesn’t get tapped out.” On Friday, you’ll stretch it out with a yoga session. “This type of training is only going to help if you want to become a better runner by making you faster and helping you go longer,” Copeland says. (New to yoga? See the 12 top tips for beginner yogis first.)

If you’re a gym rat who shies away from cardio, give running a try. “Any kind of well-rounded workout is going to be a combination of cardio and training. And running is the best form of cardio,” Copeland says. “It gives you a great sense of accomplishment. Put your shoes on and see how far you go.” And remember, “if you have a body, you’re a runner,” says Bennett.

On Tuesday and Thursday, you’ll learn an arsenal of running workouts that you can adapt endlessly in the weeks to come: Speed Workout, Progression Run, Strength Workout, and Tempo Run.

Finally, your weekend is free to fill with workouts you love, whether that’s a spin class, weekend hike, anything. “Feel free to make it a seven-day plan,” says Bennett, who suggests an easy recovery jog. “Go out with a friend, slow it down, and still learn something from that run. It should feel as low stress as possible.”

What’s Next?

Copeland recommends repeating the training workouts for a month. Once you’re comfortable, add weights or a medicine ball to pump up the movement. “I like to challenge myself,” she says. “Maybe I can hold that plank longer. Maybe I can do two minutes today instead of one.” And you can always turn to the Nike+ Training Club app for more ideas from the 100 full body workouts designed by Nike Master Trainers.

After the two weeks of running, Bennett encourages athletes to play with pace, distance and progressions. “People are usually way faster-and tougher-than they think they are,” Bennett says. For example, repeat the speed workout with the same number of intervals at the same pace, but give yourself 90 seconds rest instead of two minutes between repeats. Or lengthen the distance of your Progression Run or Tempo Run.

If you’re in New York City, you’ll find Nike+ NYC’s full menu of live sessions at And no matter where you sweat, use the Nike+ Training Club app to track your sesh, add Nike+ Running workouts and customized drills, stream workouts to your TV or tablet, and more. (And if it’s too cold to go outside? Try our indoor cardio calorie crusher workout to stay on track with your cardio sessions!)

Ready to rock it?

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  • By Karla Bruning

Nike Training Club – Workouts & Fitness Guidance

Nike Training Club is your Ultimate Personal Trainer. Get fit with free workouts from strength and endurance to mobility and yoga — featuring world-class Nike Master Trainers in every exercise & drill. Workout anytime, anywhere, and track all your activity in the app. From bodyweight exercises to full-equipment exercises, discover personalized workout recommendations, just for you.
The Nike Training Club workout library includes:
• Body-part focused workouts targeting your abs, arms, shoulders, glutes, and legs
• Strength, endurance, yoga, and mobility workouts
• Workout times ranging from 15-45 Minutes
• Beginner, Intermediate and Advanced Levels
• Low, Moderate and High Intensity
• Bodyweight only, Light and Full Equipment
• Time-based and Rep-based options
Workout Collections offer a set of recommended workouts and guidance from our Nike Trainers and some of your favorite athletes, including Isaiah Thomas, Julie Ertz, Sydney Leroux Dwyer, and Cristiano Ronaldo. Stay focused on your routine, get tips and guidance from our athletes and trainers, and reach your fitness goals with Workout Collections like:
• Get Leaner Stronger Abs
• Always Ready For the Beach
• 6-Week Guide to Get Lean, and more
Nike Training Club members love our short, bodyweight only workouts to get the results they want even when life gets in the way.
Our daily “Picks For You” are based specifically on your routine. The more you train with Nike Training Club, the more personal your recommendations become.
Enter and record other activities and exercises you do, like basketball, spinning, studio classes, and many more, all so you can keep track of your fitness life.
And don’t forget — Nike Training Club also syncs your workouts with Google Fit.
Run with Nike Run Club, and all your runs will be automatically recorded in your activity history.
Reaching your fitness goals just got easier. We’ve partnered with world renowned Nike Master Trainers to deliver their results-focused workouts and programs, straight to you. Subscribe now and get a 7-day free trial to access:
• 4-6 Week Programs Led by Nike Master Trainers
• Expert Nutrition & Wellness Guidance Including Mindset, Recovery, and Sleep
• New Workout Formats Including On-Demand Classes and Whiteboard Workouts for Gym-style Training
The cost of an NTC Premium subscription (after any free trials) is $14.99 per month (annual subscription is $119.99). Payments will be charged to your Google Play account. Your subscription renews Monthly or Annually (depending on the plan selected) and your Google Play account will be charged for each renewal within 24 hours prior to the end of the current subscription period. Cancel at any time by going into Google Play Subscription Center. To avoid auto-renew charges, cancel at least 24 hours before the end of the free trial (if any) or the current subscription period. By subscribing to NTC Premium, you agree to our Privacy Policy and Terms of Use.
Refunds on subscriptions to NTC Premium are subject to the Google Play Store policy. Subscriptions to NTC Premium are non-refundable and there is no right to refunds or credits unless required by applicable law or as otherwise permitted by the Google Play Store policy.
Greatness is trained. Come train with us and download Nike Training Club today.

These 3 Olympian-Inspired Workouts from the New Nike Training Club App Will Make You Want to Hit the Gym


Nike’s easy-to-use Nike+ Training Club app has been a longtime favorite for fitness aficionado and beginners alike, thanks to the easy-to-use interface and pro workout instructions. Lucky for us, the homescreen-worthy download just got a major upgrade. The newest version of the free app combines the professional expertise Nike is known for with more personalization features that will help you kick off a training plan tailored to your needs. The best part? There are now more than 100 exclusive workouts from top athletes and celebrity trainers that you can stream, ranging from low-impact, no-equipment required routines you can master at home to strength training moves that you can easily follow along with at your gym.

Here, our picks for the three sweat sessions that’ll have you channeling your inner Olympian in no time.

Image zoom Courtesy

Perfect Alignment with Gabby Douglas

This 17-minute workout can be done anywhere you can lay down a yoga mat (hello, living room). Designed by Nike, this quick program employs key techniques from the gymnast’s own training that will increase core stability, improve core and hip strength, and tone smaller muscles that are commonly overlooked. “We’re going to work on the small muscles that sometimes get missed, to make your core, hips, and glutes lean and more toned,” Douglas cheerfully tells app users who launch her challenge.

Image zoom Courtesy

The Balance Program with Simone Biles

If you’re not already familiar with Biles, here’s your chance to get to know her better. The teen gymnast is already a favorite in the Olympic trials, so you’re likely to see her dominating in Rio next month. This workout was created by Nike Master Trainer Nikki Metzger with the goal of increasing Simone’s core stability and total body strength. It requires some equipment including dumbbells, a plyo box, a heavy resistance band, a pull-up bar, a suspension trainer, and a medicine ball, so you’ll want to put that gym membership to good use for this one. “In this workout, focus on controlling your strength through your core and lower body,” Biles tells users on screen.

RELATED: See How to Get a Body Like Jessica Alba

The Fast Forward with Alex Morgan

You don’t have to be a pro soccer player to increase your speed while simultaneously tightening your core. This workout was created by Morgan’s trainer, Dan Schuck, in order to help Morgan increase her speed in small spaces. Though Morgan’s goal was learning to decelerate and change directions quickly to beat her opponents, this workout can help you increase agility and condition your core. “Be explosive and deliberate with every jump to get the most out of it,” Morgan advises app users. Noted!

Image zoom Courtesy

The Nike+ Training Club app is available for free in the iTunes App Store and on Google Play.

Why Nike Training Club is Awesome: App Review

Happy Tuesday! How is your week going so far? Personally, I’m anxious to get to the weekend! Bret and I will be celebrating 3 years together…incidentally our first date was just a couple of days before Valentine’s Day!

I am linking up with Tuesdays on the Run with April of Run the Great Wide Somewhere, Erika from MCM Mama Runs, and Patty of My No-Guilt Life. Each week there is a cool theme about running that we all like to discuss. This week’s theme is all about apps, and I couldn’t resist the opportunity to talk about one of my favorites: Nike Training Club!

Disclaimer: This post contains affiliate links.

What’s your favorite fitness app? I’m all about Nike Training Club #totr via @Janelle_RWNR

Nike Training Club

It had to be about a year ago when I first learned about the Nike Training Club App. I was just starting to get more serious about working out again after going through multiple injuries and was excited to see what types of workouts I could do. Since I first downloaded the app, it has grown a LOT – there are loads more activities to do and tons of extra features. Let me tell you all about it, and why it’s so awesome!

Disclaimer: This post contains affiliate links.


Nike Training Club Workout Options

Nike Training Club is awesome because it is designed for women of ALL fitness levels. There are beginner, intermediate and advanced levels, and specific workouts that fit in each category. With each workout that you do, you’re given specific exercises that may last between 10 to 60 seconds, and audio cues to let you know when to move to the next step. All you need to get started is a yoga mat, dumbbells, a resistance band, and if you have them, an exercise ball, stability ball, and jump rope!

Get Lean

If your goal is to get lean, this set of workouts features high interval cardio to help you slim down. Between all levels, there are over 25 different workouts to choose from, lasting from 30 to 45 minutes.

Get Lean workouts feature exercises including: squat jumps, mountain climbers, scissor jumps, burpees

Get Toned

If you’re looking to get toned, this setting introduces light weights and intervals to add definition. There are also exercises with a medicine ball. Between all levels, there are over 30 different workouts to choose from, lasting from 30 to 45 minutes.

Get Toned workouts feature exercises including: single lead deadlifts, bicycles, toe touches

Get Strong

Want to get strong? Here is where you’ll use heavier weights and more reps to build your strength. You can use 8-10 pound dumbbells, depending on the exercise. Between all levels, there are 20 different workouts to choose from, lasting 30 to 45 minutes.

Get Strong workouts features exercises including: squats, reverse crunches, plank walks

Get Focused

If you don’t have a lot of time but want to work on a specific area, Get Focused is great! There are nearly 40 exercises to choose from and all last 15 minutes or less.

Some Get Focused workout programs include: Tabata Toned Workout, Lengthen and Strengthen, Cardio Killer, and Butt Buster.


Programs are awesome because you can create a 4-week long fitness program based on your personal goals. If you want to get lean, get toned, or get strong, you can select your preference, add your experience level, and Nike Training takes care of the rest by selecting a variety of workouts that fit! You can also add running to your program, by syncing your running day with the Nike+ Running App on your phone.


You Will Never Get Bored

It’s amazing to see how much variety there is with this app! You can do a workout lasting from 7 minutes to 45 minutes and cover all areas of your body. I really enjoy doing the weight lifting exercises and ab work–it has really exposed my weaknesses!

There are photo descriptions and video demonstrations of every single workout by real athletes.

Before trying any workout, you can easily review each workout by selecting the specific exercise and see a photo of each step given with detailed instructions on how to perform the exercise. And if that isn’t clear enough for you, you can actually watch video of a female athlete demonstrate the workout. I’m talking Gabby Douglas, Allyson Felix, and Serena Williams, among others!

All workouts have some customizable options.

Nike Training provides alternative exercises for specific workouts, which may be useful if you struggle with a particular exercise. For example, in the “Worth the Weight” workout, you can replace flutter kicks with V-ups if that is better for you.

Recovery and transition times are included in most workouts.

One of my favorite things about Nike Training is that there is time included in a workout to transition from one exercise to next (for example if you have to pick up weights for your next routine). There are also short breaks included, usually no longer than a minute or two.

Time flies!

I have done several 45 minute workouts and I’m always amazed at how quickly the workout goes! I always feel that I’ve gotten a great workout in. You can also easily pause a workout and go back to it if you need to.

You can share your accomplishments on Social Media.

When you complete a workout, you have the option to share on Facebook and Twitter, which is always nice.


The yoga sessions are too fast.

I love yoga (another activity I really jumped into a year ago), but the workouts on Nike Training Club are simply too fast. I like being able to take the time to work into a pose, and I feel that the format of Nike Training doesn’t work well for yoga.

You have to do a Program exactly on schedule or it won’t count.

If you’re doing an intermediate Get Toned workout program and you have to do the workout on Tuesday, but you decide to do it on Wednesday instead, it won’t “count”. There really isn’t any flexibility in this case.

The app can take up a lot of space if you download all of the workouts.

That’s why it’s best to download exercises only as you do them. And Nike is constantly adding brand new workouts on a regular basis!

You have to download a workout before previewing the video.

This is just one of my pet peeves!

Me preparing to get started with Nike Training!

Regardless of some of the drawbacks, I highly recommend trying out the Nike Training Club App if you’re looking for variety in your workouts. It is absolutely FREE and is easily downloadable on your iPhone or Android device. Somehow with each update, the app just keeps getting better!

Nike Training Club is a great way to get fit: Learn Why! #totr via @Janelle_RWNR

Have you ever worked out with the Nike Training Club App? What kind of workouts would you try?

Nike Training Club on iOS adds new subscription feature and workout reminders

Nike this week has updated its Training Club app for iOS with a pair of notable enhancements. With this update, there’s new support for workout reminders, as well as a new Nike Training Club Premium subscription service for additional workout programs.

Support for workout reminders in Nike Training Club means that the app will send you notifications “to help you stay motivated.” There’s not a whole lot of granularity here, but it’s nice to see Nike add support for a commonly requested feature.

In addition to workout reminders, Nike Training Club now offers premium workouts and programs. In the Workouts tab of the Training Club app, scroll down to the bottom and you’ll see a new “Get Premium” option. Here, you can choose between a $14.99 monthly plan or a $119.99 annual plan.

Nike Training Club Premium offers new 4-6 week programs led by “Nike Master Trainers,” additional guidance on nutrition and wellness, and more. Unfortunately, one of the biggest drawbacks to Training Club Premium is that the premium workouts are not currently supported on Apple Watch. Nike says, however, that Apple Watch support is coming “soon.”

Here’s the full change log for today’s update:

Reaching your fitness goals just got easier. We’ve partnered with world renowned Nike Master Trainers to deliver their results-focused workouts and programs, straight to you. Subscribe now and get access to:

  • 4-6 Week Programs Led by Nike Master Trainers
  • Expert Nutrition & Wellness Guidance Including Mindset, Recovery, and Sleep
  • New Workout Formats Including On-Demand Classes and Whiteboard Workouts for Gym-style Training
  • Apple Watch support for new NTC Premium Workout formats coming soon.


  • You asked, we listened! Set reminders to help you stay motivated.
  • And, like any athlete, we’re always focused on improvements to maximize our performance.

Nike Training Club is a .

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Two enter. One leaves. Wait, no, actually you can work out with both if you want.

Maybe you can’t go to the gym. Maybe you don’t want to go to the gym. Maybe the gym is too darn expensive. Good thing you can turn to your phone for an instant workout. Which app gives the best workouts, though? Today, we find out.

The Contenders

There are plenty of workout apps out there, but these two are popular and well-rounded, and are available on both iOS and Android. They don’t require any setup or subscriptions to get started, so you can do a five-minute workout with each one right now. Or, you can just read these descriptions:


  • Sworkit is a longstanding Lifehacker favorite. You can choose the length of your workout, from five minutes to an hour, and the app fills that time with the type of exercises (strength, cardio, etc) you requested. For a fee, you get training plans and more variety in workouts. Besides the full Sworkit app, there are seven other apps that each give you a few specialized workouts: Upper Body and Lower Body apps, for example, and a Cardio one, and a Kids version.
  • Nike+ Training Club is the workout partner to Nike+ Run Club, one of our favorite running apps. NTC has a huge variety of workouts, from yoga to gym moves, and they’re always featuring a new workout named after a celebrity athlete. Nike sells shoes, not app subscriptions, so everything including the workout plans is free.

Both have plenty of workouts you can do without equipment in your living room, and they have options for everybody from total beginners to total beasts. Let’s put them through their paces.

Sworkit Gives You Workouts You Can Do Right Now, In Your Nice Clothes

This is a stock photo, but I was wearing almost exactly the same thing. Advertisement

Picture this. A writer sits alone in her home office, eyes glazed over from hours of staring at a screen, blogging about life hacks. She should really try to get a workout in, but it’s the middle of the day, she only has five minutes to spare, and she is wearing a sweater and jeans rather than workout clothes. Which app is the right one for the job?

It didn’t take me long to get in character (Life hacks: check! Glazed eyes: check!) so my first task was to install Sworkit. I started with the Butt app, just because it is called Butt. Sadly, the “Rump Roaster” workout in the Play store screenshots has been removed (or maybe just renamed) so I instead chose “Brazilian Lift.” The workout did, indeed, challenge my butt. The glute bridges burned pleasantly, the leg lifts were challenging, and the 30 second break in the middle was briefly relaxing. I didn’t break a sweat, though, so I was fine in my work clothes. I even ate crackers while doing some of the lunges. Success!


I noticed later that the full Sworkit app even has a workout called “Get Moving Without Sweating”, which you can do for anywhere from 5 to 60 minutes. Sworkit understands me.

NTC, on the other hand, failed this test miserably. When I tried to browse for workouts, only one was listed as five minutes long. I recognized this workout, my old nemesis Bodyweight Only Benchmark.


I remember the Bodyweight Only Benchmark from last summer. Indeed, it is seared into my memory. In total, it asks you to do 50 full pushups, 50 burpees, and 50 squat jumps. When I tried it last year, it took over 20 minutes, and nearly killed me. So I skipped that one, and instead chose the Start Up Benchmark, listed at 6 minutes.

This one was good! I did it in five minutes. It was a few rounds of jumping jacks, squats, lunges, and knee pushups. It’s not a good workout to do in a sweater, though, unless you want to literally sweat into it.


Nike Wins at Serious Workouts

Ooh, it told me I did great “swork”! Advertisement

OK, I’ve changed into my workout clothes now. Which app is better for a serious workout?

Let’s start again with Sworkit. The full app—not the Butt one—gives you a choice of strength, cardio, yoga, or stretching. If you scroll down, there are more options, including workouts just for beginners. Most of the advanced and more interesting workouts are locked, but there’s still plenty available for free. I chose a cardio workout described as “Boot Camp Inspired.”


You can choose the length of the workout, so I asked for 20 minutes. I tapped the music note at the top and found a selection of playlists: three for Apple Music, and 12 for Spotify. (NTC doesn’t have music linked through their app, although you can find their Spotify playlists on your own if you like.) I blasted one called Throwback Jams and got to work.

I churned through Sworkit’s 30-second nuggets of exercise, with a 30-second break every now and then. I thought I would get bored, but it was kind of nice to have a predictable rhythm to the workout. There were jumps, ab exercises, and pushups, to name a few. At first I wasn’t sure how anybody was supposed to do a full half minute of star jumps, but then I realized the point is to just use the 30 seconds to do as many as you can. So I’d do a few jumps, rest for a few breaths and do a few more. (I admit that toward the end, though, I skipped a set of dive bomber pushups and just danced to the music instead.)

Advertisement Just don’t pick the one that’s all burpees.

On to Nike+ Training Club. The first thing you’ll notice is the variety of workouts. You’re not limited to bodyweight-only moves; there are workouts that call for dumbbells or pull-up bars or plyo boxes. And rather than cycling through a library of moves, the workouts are designed with a specific structure. Some are branded with athletes’ names, like one from Serena Williams and another from decathlete Ashton Eaton, with moves that correspond to the way they train for their sports.


I did the Game Changer, a high intensity workout that starts with some bodyweight warmup moves, then has segments of lower and upper body weightlifting. It finishes with some quick footwork and some cooldown stretches. On another day, I did Fresh on the Circuit, a bodyweight workout in timed sections that feels a little more Sworkit-like. It starts with stretches and simple warmup moves, proceeds to lunges of various types, and finishes with a different set of stretches.

The Bottom Line: Nike Has the Range

If you just want that five-minute workout in your jeans, download Sworkit and stop reading here. Seriously, you would spend more than five minutes reading my conclusion and composing a defense of Sworkit in the comments. Just start the app already.


Okay, so those of you still reading must be interested in more than just a five minute Rump Roaster. For you and me, Nike+ Training Club is the app to pick.

Nike’s workouts are better thought out, and you have more variety in the types of moves. Sworkit does have a few more specialized workouts, like the Figure Skater workout in its Sports Conditioning section—but those are only available to premium subscribers. A subscription is $7.99/month.


With Nike, you can get a workout plan for free. And you get an actual plan, set on a calendar, not just a list of workouts and a FAQ from a trainer. I use NTC whenever I need a real workout and can’t get to the gym, and I know that if I pick the right one, it will kick my butt.

Now, I also wear Nike shoes, so maybe I’ve been brainwashed. And I admit that with Sworkit, you can still get a good workout, but there’s no variety to the structure (it’s always those 30-second nuggets) and the particulars are a roll of the robotic dice. So I’m awarding this one to NTC, but I’m going to do Nike’s workouts to the Sworkit playlists. Don’t tell.


Nike Training Club adds paid multi-week training programs, nutritional guidance

By Malcolm Owen
Thursday, May 09, 2019, 12:31 pm PT (03:31 pm ET)

Nike has issued an update to the Nike Training Club app that adds a paid subscription option for the first time, with Premium membership offering trainer-led workout programs and nutritional guidance on top of its existing roster of free workouts.

Previously only offering free workouts, the update to the Nike Training Club app on iOS introduces in-app purchases to the fitness aid. At a cost of $14.99 per month or $119.99 annually, dedicated workout enthusiasts can use Nike Training Club premium to access more content in the app to achieve their fitness goals.
For the subscription fee, users gain new “4-6 Week programs” led by the sports brand’s “master trainers,” giving more structure to a workout schedule. While users may stick to a single workout routine that is repeated a few times a week, the programs enable more variety to occur, with different exercises for each session.

Premium members can use new workout formats, including on-demand classes and “whiteboard workouts” for gym-style training. The subscribers will also gain content in areas not typically covered by the rest of the app’s existing content, including nutrition and wellness guidance for food, recovery, sleep, and improving their mindset.
While the Nike Training Club app supports the Apple Watch, items under the premium subscription will not work with the wearable device at this time, but will do in a future update.
It also appears that the premium option is only going live in the United States, but will be available elsewhere in the near future. The UK App Store advises the app has in-app purchases available for the subscription, but neither the changelog nor the app itself advise of them being available to use at this time.

The subscription adds on top of the app’s existing features that are still available to free users, including over 185 workouts, personalized recommendations, and activity tracking. The Nike Run Club app, which provides motivation and tracking of the user running, does not have any subscription options as yet.

Nike Training Club Review- 4 Week Bodyweight Program

Nike Training Club Review

The Nike Training Club app has always been one of my favorite apps to go to when I needed a quick workout at home. I learned of the app from my sister about 5 years ago (thanks Erin). First off, it’s FREE and it also has a simple setup to help you find a workout suitable to what you want to work on. I love that it has workouts designed by professional athletes like: Cristiano Ronaldo, Serena Williams, Roger Fedrer, and many more. The ability to control how long you want to workout and how much equipment you have to work with, is also a fantastic customization feature.


For the purpose of this review, I really wanted to try one of their personal training plan guides. I choose to do the 4 Week Bodyweight Program because of the following reasons:

1.) The fitness level is suggested for intermediate to advanced (comparable to my ability).

2.) There is no equipment involved (perfect for working out from home).

3.) The program is designed to build strength and advance your fitness anywhere.

You can choose how many workouts per week you think you will workout, ranging from 2-3 workouts, all the way up to 5-6 per week. My favorite part is that you can decide whether or not you want to including running into your weekly workout. (I choose 4-5 workouts per week)

Next, it will ask you your current activity level or how many hours per week you’re currently working out. Be honest (I choose 2-4 workouts per week).

Lastly, the app will ask you when you want to start your workout plan. My plan consisted of 18 total workouts.


The plan is designed to give you the right workouts and recovery time to help you improve. However, your day to day plans can change and the app takes that into consideration, so you can adjust your schedule weekly.

Week 1 started with a fitness assessment to benchmark the starting point of your plan. The assessment is timed and will test how quickly you can push through different sets of push-ups, burpees and squat jumps.

Be sure to do a quick 5-10 minute warm-up before starting the assessment to get your body ready. My time was 7:45 and I was exhausted. If you’re competitive like myself, you will enjoy the you vs women your age comparison to see how you rank against others.

The rest of your Week 1 (and additional weeks) will consist of recovery, endurance (weekly run) and a handful of workouts (depending on how many you picked to do and for how long).

Once you reach the last week of your workouts, you will endure yet another Assessment Benchmark to see just how far you have come in the last three weeks.


I LOVE this workout. It felt like I was back in college doing our summer lifting program, but without the weights. I love how you can customize how many workouts you want to do per week and for how long. The flexibility to rearrange your workouts from week to week is also a favorite. Let’s face it, things come up in life and you need to make adjustments.

The biggest thing I wish they would improve is specifics with the Endurance Run. For the most part, I believe they just want you to run 30 minutes, but aren’t specific on whether or not they want it to be straight through or in intervals. My goal by the last run was to go 30 minutes straight. It didn’t quite happen. The option to add more than 1 day of cardio running would also be helpful. Even though it’s for 30 minutes, it just doesn’t seem like enough for me.

I’d also like the ability to add in an assessment test every week because it would allow me to see how I’m progressing from week to week (may be available on different plans within the app).

The final assessment left me feeling strong and I did not get tired quickly. I CRUSHED the push-ups (my least favorite exercise) and was very pleased with my results. My final assessment time was 6:24. A whole -1:41 better than my first test!!!

I would definitely recommend the Nike Training Club app to anyone who is looking for a beginner to intermediate body-weight program or to simply tone and tighten the body.


*To learn more, please visit the official website of Nike Training Club:

*I was not financially compensated for this post. The opinions are completely my own based on my experience.*

Breaking Down Nike+ Chicago

Nike Training Club and Train Chicago

Both NTC and Train Chicago are Strength and Conditioning style classes. With NTC, you can book classes like HIT, H.I.T. and Run, Yoga and Barre. The classes are at a variety of times throughout the week and are taught by amazing Nike Trainers. My favorite classes? HIT classes with Emily Hutchins (who owns On Your Mark) and/or Betina Gozo (who owns CrossTown Fitness) and Barre with Trista Greco (who also teaches at Shred 451). I’m still trying to decide whether or not I like H.I.T. and Run classes. I really hate running speed work so it’s hard for me to decide. Come Train With Us!

Additionally, there are strength-focused classes: Train Chicago. These classes are small and incredibly difficult to get into. I recommend stalking the sign ups page beginning at 1:59 pm on Sundays to try to nab a spot. I don’t know much about them, but am planning to attend next Tuesday morning to learn more!

Nike Run Club

I have a soft spot in my heart for NRC. It’s quite literally changed my life (shout out to Jenn Grimmer for getting me involved!). I’m now not only signed up for the Disney Wine and Dine Half Marathon, but also the Bank of America Chicago Marathon, B1G 10K, Race to Wrigley 5k, Soldier Field 10 Miler, Rock’n’Roll 10k and a handful of Fun Runs. I base everything else in my life (social life, cleaning, eating, etc) around my running and training. It’s greatly improved my happiness and overall healthiness, as well as providing me with new friends and an amazing support network. I can’t say enough amazing things about NRC. Come Run with Us!

Hopefully that gives you some insight into the amazingness that are Nike’s free training programs. If you have any questions, as always, please contact me!


Nike+ training club

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