Modern running watches and fitness trackers can be wonderful tools, making it easy to analyse metrics like pace, distance and heart rate.
But all that data can lead some runners to fixate on their stats. “It can easily become paralysis by analysis,” said Mario Fraioli, a running coach in the Unites States.
You don’t need to ditch your watch entirely. But if you’re new to running and want to get the most out of the experience, it can be worthwhile to leave the watch behind. Here’s what to do.
Choose your data points carefully. For the casual runner, Fraioli said, the most important data points to track are the frequency of runs, weekly mileage and how difficult each run felt.
Metrics like sleep tracking can be a distraction and hold you back, he said. If your sleep score says you haven’t recovered enough to work out, you may opt out of a run, even if you feel rested.
Pay attention to your body. The most important data comes from your own legs, lungs and mind, experts say, but understanding them takes time and practice. A few simple techniques can help you tune in.
The first is known as the talk test. “If you’re doing a hard workout, you shouldn’t be able to say more than one or two words,” Fraioli said. On a longer run, he added, “you should be able to get in two or three sentences before catching your breath.”
You can also try rating your effort level on a scale of one to 10, from easiest to hardest, known as the rate of perceived exertion.
Aim for a four or five on your easier runs. For tougher runs, target around seven to nine. As you experiment with techniques, try leaving your watch at home – or wear it but don’t look at the paces until later, so you can understand how different speeds line up with your sense of effort.
Write it down. Keeping a simple training log can help you reflect on your progress and identify trends.
After each workout, record a few notes about how you felt before, during and afterward. Fraioli said to visit your notes and training log weekly, tracking three categories: energy level, aches and pains, and overall mood. – ©2026 The New York Times Company
