The Strideful App: Walking and Running Plans for Your Mental Health
One of my favorite things is when I'm introduced to people who share my passion and mission. I was recently introduced to Chris Muldoon the Founder of Strideful, a fantastic app that I’m very excited to share with you. I’m even more excited to share Chris’s story. Learning how Strideful came to be was inspiring to me and I know it will be for you as well. Here’s our interview—enjoy!
Q. Chris, Strideful was created from a very personal experience—please share that journey. What led you to create this app for walkers and runners?
A. I’ve been a runner for over 25 years. In 2022, I went through a tough few months of injuries and illnesses. During the same period, I had to put my dog down. So, I was dealing with grief and depression while not having my natural anti-depressant.
That experience made me realize how important running was to my mental well-being. It also made me wonder what someone else would do if they wanted to start exercising for the mental health benefits. When I looked at running resources available – training plans, apps, coaches – I realized they were all performance-based.
So, putting on my coaching hat, I created a program with the primary goal of improving mental wellness through physical activity.
Q. Mental health is often overlooked in walking and running spaces. What do you want people to know about how you've woven a mental health focus into the core of Strideful?
A. Study after study shows that physical activity is good for mental health. Exercise releases feel-good chemicals, improves brain health, and enhances self-esteem, just to name a few benefits. Unfortunately, exercise is often viewed as a chore or punishment.
With the Strideful app, we focus on building up the habit of walking or running. I like to say that Strideful isn’t about pushing the limits but finding the sweet spot where physical activity is enjoyable and sustainable. Because you only get the benefits if you consistently do the activity.
Q. I’d love to know how the programs are structured within the app and how those features support the mental health and well-being of your users.
A. We currently offer 18 total plans – six walking, six running, and six walk+run. After signing up, you take a short assessment to get a recommended plan. The main factors we’re considering are: what type of activity you will enjoy, how much time you have to exercise, and your current activity level.
Once you pick your plan, you start a 7-day free trial to make sure Strideful is right for you.
Our plans intentionally start with short activities to build the habit, then gradually increase over time. You pick the days you do your activities and can reschedule sessions when life gets in the way. Every 12 weeks, you get a check-in with the choice of continuing your current plan or switching to a new one.
Q. Who would you say is your ideal user? What specific needs or goals do they bring to Strideful, and how does the app meet them?
A. I think Strideful is best suited for those who want to take better care of their mental health but believe they don’t have enough time to exercise or don’t know what to start.
Our program can also be helpful for people who have had a negative experience with exercise and are looking for a more conservative or mindful approach.
Q. You bring a fresh approach to the idea of wellness through movement. How does Strideful go beyond physical health to offer a holistic experience for walkers and runners?
A. One of the biggest things we want to do with Strideful is help people notice how being physically active impacts their mental well-being. The app has a mood tracking feature where you can enter your overall mood for the day and how you feel after your walk or run. When your post-activity mood is higher, the app points out that you got a “mood boost,” which hopefully motivates you to lace up your shoes next time.
The app also provides daily tips, which we call Mental Sprints. The content includes coaching tips, short psychology lessons, and cognitive benefits of physical activity. The idea behind Mental Sprints is to add a layer of mastery and mindfulness. You can engage in your movement practice even on days you don’t have a walk or run.
Q. For someone just starting with Strideful or new to walking and running for mental health, what personal message or belief would you share? Any words of encouragement for those beginning this journey?
A. I believe running or walking can be viewed as a practice – similar to starting a meditation or yoga practice. When you cultivate that mindset, there’s no pressure to be “good” right away or be perfect every week. Be patient with yourself, and watch out for all-or-nothing thinking. Something is almost always better than nothing.
Q. What’s been the most rewarding feedback you've received from users so far? Any particular stories that remind you why you started?
A. We had a therapist in our pilot program who gave us a great piece of feedback. She said she always instinctively knew she felt better after exercising, but Strideful really helped her quantify that, which helped increase her motivation.
Q. Finally, what do mental and physical health mean to you personally, and how does that vision influence where you’d like to see Strideful go in the future?
A. Being a competitive runner has been part of my identity for a long time. But I’m at a point in my life now that the process of running is more important to me than the outcome. And the more I learn about the mental benefits of physical activity, the more encouraged I am to keep going. And hopefully, Strideful can help others do the same.
Chris thank you for creating Strideful and for sharing it with us. I love your mission and your message and know you’re going to help so many people!
Chris Muldoon is the founder of Strideful, an app that provides walking and running plans for mental wellness. He lives in Buffalo, New York, and coaches cross county at SUNY Erie and with the Snyder Track & Field youth program.