FAQ
Questions, answered.
General
What is RunBuddy?
A running coach for iPhone, Apple Watch and web. It reads the runs your watch records, builds a plan around them and adapts it after every run.
Who is it for?
Anyone from a first couch-to-5K to a marathon. Plans cover 5K, 10K, half, marathon, base building and general fitness.
How is it different from Strava, Runna or Garmin Coach?
Strava records and shares runs. Runna and Garmin Coach give you set plans. RunBuddy gives you a coach you can talk to, which changes the plan when you tell it something.
Is there a free version, and what does Pro add?
Free includes Apple Health sync, a training plan, sessions on your watch, stats, basic coach chat, and RunBuddy in Claude (MCP) plus the open API. Coach Pro (€7.99 a month) adds a plan that adapts after every run, coach memory you can edit, and coach personalities.
Devices
Which watches work?
Apple Watch today. Garmin support is planned.
Do I need an iPhone?
Yes, to sync from Apple Health. Plans, stats and the coach are also available in the web app.
Can I use it without a watch?
Yes. Any app that saves runs to Apple Health works, including phone-only recording. Readiness needs overnight HRV and resting HR, so it works best with a watch.
Does it work offline?
Your watch records runs offline. They sync to RunBuddy the next time your phone is online.
Plans
Can I train for a specific race date?
Yes. Enter the date and the plan counts back from it through base, build, peak and taper.
What if I’m injured or sick?
Tell the coach. It adjusts the coming sessions and remembers the injury for later plans.
Can I change sessions per week mid-plan?
Yes, between 3 and 6. Ask the coach or edit the plan directly.
Does it include strength training?
Yes. Strength sessions use the exercise library and a guided lift mode with a rest timer.
Can I run more than the plan says?
Yes. Extra runs count toward your training load, and the coach takes them into account.
Coach
Is the coach AI, and how does it decide?
Yes. It looks up your real data, such as readiness, load and recent runs, before it answers, and explains its reasoning.
Will it override what I want?
No. Your wishes win unless safety is at stake.
Is it medical advice?
No. For pain, illness or injury, see a doctor or physio.
What does it remember about me?
Durable facts like goals, injuries, preferences and races. You can view, edit and delete them in Settings → Memory.
Data and privacy
Where is my data stored?
On RunBuddy Cloud, or on your own server if you self-host.
Is my data used to train AI?
No.
Can I export or delete everything?
Yes. Export gives you a ZIP with GPX for every run plus JSON for everything else. Deleting your account removes it all.
Can I self-host it for free?
Yes. Run it with Docker Compose. A self-hosted install includes every feature.
Metrics
Why is my readiness low when I feel fine?
HRV and resting HR often change before you feel anything. Look at the trend over a few days.
Why doesn’t my max HR match my watch?
Without a measured max, RunBuddy estimates it from age. Set your real max in Settings → Heart rate.
Why didn’t a workout complete my session?
A workout matches a session when it’s on the same day and the same sport.