I’m deep into marathon training, fighting the flu — and Runna’s new ‘Not Feeling 100%’ tool couldn’t be more timely

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This new feature from Runna is essential in flu season

a woman on a run blowing her nose
(Image credit: Shutterstock)

My immune system has taken a proper beating this winter. One bug after another has derailed my routine and, most frustratingly, my marathon training.

I’ve trained for multiple races using Runna, which we here at Tom’s Guide consider the best running app on the market right now, and I’m a genuine fan. But there has always been one gap for me. The app hasn’t accounted for real life. If you get ill, feel rundown, or simply have a week thrown off course, your plan doesn't allow for this.

Runna has just launched a wave of new features to help runners stay consistent, including the “Not Feeling 100%” tool. As someone who’s worked through two tissue boxes in the past 48 hours, feels like they’ve been hit by a bus, and still has a 16-mile run on the schedule this weekend, I can’t tell you how welcome this new feature feels.

How to use the 'Not Feeling 100%' tool

First, make sure you have the latest version of Runna downloaded to your device. Then head to the Manage Plan section. Once there, you’ll see a bold heading that reads Adapt Your Plan. Underneath, select the Not Feeling 100% option.

From here, you can tell the app why you’re adjusting your plan. This could be due to illness, aches and pains, a busy schedule, or simply needing to take things easier for a while.

You’ll then be asked how long you want your plan to be adjusted for, with a minimum of three days. One thing to note is that the app doesn’t let you factor in days prior to the date you make the adjustment. I’ve already missed two runs this week but couldn’t log them retroactively as illness, so it’s worth logging any time you’re unwell right away.

Once the dates are set, you can choose how to adjust your plan. You might stick to easy runs, shorten your runs, or take a complete break from running. There’s also the option to remove other parts of your training, like strength workouts.

Finally, you’ll select how you want to return to normal training, choosing from slowly, balanced, or quickly.

What other new features have Runna launched?

The Not Feeling 100% tool really stands out to me right now, for obvious reasons (cough cough), but it’s worth noting that Runna has rolled out a few other updates as well. Most of these focus on giving runners more personalised feedback, which I see as a win for anyone who wants that coach-style training without the cost of an in-person coach.

  • Workout Briefings: Every run now comes with a personalized briefing, giving you clear guidance on what to focus on before and during your workout. It makes each session feel a bit more tailored to you.
  • Mileage Insights: This feature helps you stick to your plan by tracking how closely you’re following it and suggesting smarter, more sustainable adjustments to your training load.
  • Plan Replay: Provides an interactive, narrative-style recap of a completed plan. It’s designed to give runners a succinct overview of their progress and achievements.

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Jessica Downey
Jessica Downey
Senior Fitness Writer

Jessica has been a fitness writer at Tom’s Guide since 2023, bringing three years of experience writing about health, fitness, and the great outdoors. Her passion for exercise began during her childhood, where she spent weekends hiking and competing in local athletics club events. After earning a master’s degree in journalism from Cardiff University, Jessica found the perfect way to combine her love of storytelling and fitness into a career.

Jessica is passionate about testing fitness gear and tech, using her reviews to help readers make informed buying decisions. She ran her first marathon in April 2024, finishing it in 3 hours and 48 minutes. Through her training, she’s developed a deep understanding of what it takes to grow as a runner, from effective workouts and recovery techniques to selecting the right gear for every challenge.

When she’s not at her desk, Jessica enjoys spending time in the kitchen crafting new recipes, braving cold water swims and hiking.

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