Harnessing the Potential of Fitness Data

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.

As someone who once thrived in endurance sports, I know firsthand the passion and dedication that comes with pushing your body to its limits. I loved everything about endurance sports— the sense of community, the commitment, and the exhilaration of pushing through a challenging workout. But it took a life-altering experience for me to realize that pushing too hard isn’t always the answer. It nearly cost me my life.

On April 13, 2015, my son’s first birthday, I experienced a life-threatening cardiac arrhythmia known as ventricular tachycardia during a morning run. I had been feeling unusually tired for weeks, but that day, it felt different—far worse. Despite my body’s signals, I pushed myself to go for a five-mile run, hoping it would help me feel better.

It was a warm spring day, with the humidity returning and pollen blanketing everything in sight. I slipped into my favorite running gear—a pair of Boston Marathon shorts and brand-new shoes. I love the excitement of lacing up a new pair of shoes, but on this day, that excitement would quickly turn into fear.

During the run, I felt “off” several times, occasionally struggling to catch my breath. These feelings would pass, and I assumed I was just out of shape. In my typical fashion, I pushed harder, determined to finish strong. I was training consistently, sleeping well, and staying hydrated. Yet my body wasn’t cooperating.

When I hit the final stretch, I decided to sprint the last half-mile to make up for my slower pace. As soon as I stopped, everything went wrong. I felt dizzy and unstable, unable to keep my balance. My heart raced so violently that I could feel it in my chest. I collapsed onto my front steps, trying to calm myself by focusing on my breath. But nothing helped.

At that moment, I genuinely feared for my life. My heart was beating so rapidly that I could see my chest moving in and out with each beat. I looked down at my Garmin, which was struggling to keep up with my heart rate. The numbers kept climbing—220, then 240, and even 250 beats per minute.

That day, I was incredibly fortunate to survive. I later learned I had a rare genetic heart condition known as ARVC (Arrhythmogenic Right Ventricular Cardiomyopathy). This diagnosis meant no more running, swimming, or cycling for me—activities I had once loved. Despite these restrictions, I am incredibly grateful to still be here to share my story.

Every February, during National Heart Month, I reflect on my experience and use it as an opportunity to raise awareness that athletes are not immune to heart disease. My hope is that by sharing my story, we can encourage early detection and prevention, so others don’t face the same near-death experience I did. If you’re an athlete or know someone who is, it’s crucial to listen to your body and seek help if something doesn’t feel right. Early detection can make all the difference.