Featured readFirst Gear vs Apple Workout Buddy: hear when to jog
We built First Gear to guide your next jog and walking break. Put heart-rate coaching on your wrist and start your first session free.
The First Gear journal
Read up. Head out.
Why we start with a walk, coach by heart rate, and leave the pace to you. Advice from First Gear for your next step.
Featured readOur approach to getting started.
12 guides
Best running apps for Apple Watch in 2026: start with First Gear
We built First Gear for the moment you decide to start running. Hear when to jog, hear when to walk, and try your first twenty-minute session free.
GLP-1 muscle loss: where running and lifting fit
Give strength and movement a place alongside your prescription. We explain where running fits and how to make a small start.
What does running do for your body?
Make movement part of your week. We explain the evidence that motivates us, then show you a first session you can actually picture.
Is running bad for your knees?
Give running a fair look and your knees a voice. We explain the evidence, then show how our walk-first coaching puts you in control of the session.
Running vs walking: make room for both
You can start running and keep your walking breaks. We built First Gear around both, with a coach to cue the changes.
Should you walk or run? Start with a walk.
Your first step can be simple. We start every First Gear session with walking, then coach the changes when you want to try a jog.
What is a masters athlete?
You can start running at your own level. An age category does not set your pace.
What is a good running heart rate for your age?
Turn the number on your wrist into a clear next step: jog, ease back, or walk.
What is zone 2 running?
Make your next session easy to follow. Start with a walk, check your effort, and hear the next cue.
Running through perimenopause and menopause
Give yourself a session that starts with walking and room to change it as you go.
Why do beginner runners get injured?
Start with room to walk, repeat, or stop. Your first session is yours to adjust.