Five Essential Yoga Poses for Runners and Triathletes

Wearable fitness devices have become increasingly popular, and while the benefits are often touted, I’ve been reflecting on whether their impact truly lives up to the hype. In many ways, I remain skeptical that these gadgets can replace our natural ability to monitor our own physical feelings and sensations.

However, after writing about this topic recently, I began to consider a new angle: the true value of fitness technology may not lie in individual use, but rather in its widespread adoption. The data from millions of people using self-monitoring devices could represent the largest and most extensive observational health study ever conducted.

But what does this mean for us? After sharing my thoughts, I received an insightful email from Brandon Ballinger, a former Google engineer now focused on machine learning. Brandon has spent years working with cardiologists at the University of California, San Francisco, and co-founded Cardiogram, an app that collects and analyzes heart rate data from Apple Watch and Android Wear devices.

While many apps already track heart rate, Cardiogram, alongside UCSF’s Heart eHealth team, recently launched a groundbreaking study called mRhythm. This project aims to leverage wearable data to detect atrial fibrillation (AFib) by analyzing heart rate variations, using machine learning techniques. The goal is to uncover early indicators of AFib in users, which is particularly important since endurance athletes experience AFib at higher rates than non-athletes.

This connection between fitness and health is crucial, especially considering that AFib often shows mild symptoms, with many sufferers unaware until it leads to severe consequences like strokes. This study is just one example of how the surge in wearable devices makes large-scale data analysis both feasible and financially viable.

However, observational studies, such as those tracking wearables, come with limitations, even when millions of participants are involved. For instance, a study of 4.2 million MyFitnessPal users highlighted patterns between diet and weight loss success, but it’s challenging to determine direct causation from such data. Another promising approach is micro-randomized trials, such as a University of Michigan study. This experiment involves randomizing fitness prompts throughout the day for app users to observe how variables like weather and daily schedules affect their step counts and activity levels.

In conclusion, wearable fitness technology has the potential to revolutionize how we approach health and fitness. While the future possibilities are exciting, it’s important not to lose sight of the simple, intrinsic understanding of how exercise feels in the moment.

In the modern world of running, GPS watches and smartphones have become essential tools for tracking pace, distance, and performance. According to Running USA, over half of runners rely on GPS devices during their runs. However, while these devices offer valuable data, there’s a downside: they can lead to a shift away from training and racing based on feel, and instead, you may find yourself overly dependent on numbers. But what if you were to race without any tech and simply listen to your body? Here’s why running “naked,” or without data, might be the key to better performance.

The Pitfalls of Relying on Technology

While technology has transformed the way we track our runs, it can also cause us to overthink our pace. When you rely on your watch to dictate your race, you risk either going out too fast or holding back when you’re feeling great. Over-checking your pace or constantly worrying about your stats can lead to unnecessary stress, which ultimately impacts your performance. According to running coach Jenny Hadfield, the solution is simple: trust your “inner GPS.” By tuning into your body and racing by feel, you run at your optimal speed for that particular day, avoiding the pitfalls of technology-driven anxiety.

How to Tune Into Your Inner Pace

One of the best ways to gauge your effort is by listening to your breath. Coach Budd Coates, author of Running on Air, recommends paying attention to your inhale-exhale patterns. For a slow to moderate run, aim for a five-step count: inhale for three steps, exhale for two. During more intense runs, try a three-step count: inhale for two steps, exhale for one. Hadfield also uses a color-coded intensity scale to assess effort: yellow (comfortable pace), orange (manageable for short bursts), and red (too intense to talk). This simple method can help you stay in tune with your body’s signals, allowing you to adjust your pace based on how you feel, not on your watch.

For short races like 5Ks, you may maintain a hard effort throughout, but for longer distances like marathons, it’s crucial to pace yourself, especially in the early stages. Aim to run the first portion of the race comfortably, conserving energy for the later miles.

Practicing the Art of Running by Feel

To get started with running without a GPS watch, try at least one run per week where you leave the tech behind. A recovery or long run is ideal, as it encourages you to run at an easy, natural pace. Every few weeks, incorporate a workout where you practice adjusting your effort levels: warm up for 10 minutes, then alternate between three minutes of moderate running, one minute of hard running, and two minutes of easy running, repeated five times. Finish with a 10-minute cool down. This practice will help you refine your sense of pacing and effort.

If you’re preparing for race day, consider running a 5K or 10K without your GPS watch before your goal race. This will give you a chance to practice tuning into your effort level, even in the midst of race-day adrenaline.

Using Technology Without Overdoing It

If the idea of running completely without pacing data feels too unsettling, there’s a compromise. Wear a regular watch and check it occasionally—perhaps halfway through a 5K or every 8 kilometers in a marathon—so you can gauge how your effort matches your pace. Alternatively, you could rely on the race clock or follow a pace group if it feels comfortable. These methods allow you to keep track of your speed without stressing over every detail. If you prefer to wear a GPS watch, consider ignoring the data during the race and focusing on how you feel until you cross the finish line.

As Hadfield points out, the key is not to ditch the technology entirely but to use it as a tool for measurement, not as a coach dictating every step you take.

Conclusion

Running without a GPS watch can be a liberating experience, allowing you to race based on how you feel rather than relying on numbers. While technology can be a helpful tool, learning to trust your body’s cues can improve your performance and help reduce the stress of over-analyzing every detail. By focusing on breathing, effort levels, and how your body feels, you can enjoy a more intuitive and less stressful running experience.