Tips for Running with a Stroller: Improving Form and Preventing Injury

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 athletes, our identity is often tied to the sports we love. From a young age, we’re taught to push our limits, train hard, and always aim for success. But what happens when that sport is taken away from you? Whether it’s due to injury, illness, or another reason, losing the ability to participate in something that defines you can be incredibly challenging.

I know this struggle all too well. I was a dedicated runner, having completed thirteen marathons, including three Boston marathons, and countless half marathons. I also dabbled in triathlons and dreamed of one day completing an Ironman. But all that changed, and for the past two years, my gear—running shoes, bikes, race shirts—has sat unused. It has been a long journey to come to terms with this change, and I hope my experience can help others facing the same loss.

If you’ve lost the ability to compete in your sport, you understand how deeply it affects you. For many athletes, the transition out of sport is more difficult than people realize. When your sport becomes your identity and your social circle revolves around it, losing that connection can leave you feeling like you’ve lost a part of yourself. I found it incredibly hard to adjust, feeling disoriented when I could no longer run or train.

Here are a few tips I wish I’d known earlier to help navigate this transition:

1. It’s okay to ask for help.

When I lost my sport, I also lost my usual coping mechanisms. Suddenly, I had no outlet for my emotions. I learned that it’s not a weakness to ask for help—it’s a necessary step for healing. Working with professionals helped me process my feelings, and I discovered new ways to manage my emotions. Learning to acknowledge and address the loss was harder than ignoring it, but ultimately, it made me stronger.

2. Find a new outlet.

While yoga never seemed like “real” exercise to me, I eventually gave it a chance—and it became a valuable part of my routine. Although yoga hasn’t replaced running or triathlons, it has given me something to look forward to while keeping my body moving. I also began strength training with a trainer, which was something I’d never considered before. You don’t have to take up yoga or lifting, but finding a new activity that keeps you active is crucial to maintaining both your physical and mental health.

3. Explore your creativity.

When you’ve been training for hours every week, losing that time can leave a big gap in your day. I decided to try new things—like learning Italian (even if my grammar was less than perfect) and experimenting with new recipes. I even wrote a book! Finding new creative outlets helped me rediscover my passion for learning and self-expression, giving me a new sense of purpose.

4. Establish a new routine.

Athletes thrive on routine, and when that routine is disrupted, it can be disorienting. I used to wake up at 5 a.m. to run, with a strict schedule dictating my day. When I no longer had that structure, I felt lost. It wasn’t easy, but over time, I established a new routine. Now, I can even enjoy sleeping in until 7:30 a.m. Some changes take time, but eventually, I found a rhythm that works for me without my old sport.

5. Shift your perspective.

At first, I focused entirely on what I had lost, unable to see the good that was still in my life. But with time and support, I learned to focus on what I still had, rather than dwelling on my loss. Gratitude became a powerful tool for me. I began writing down things I was thankful for and kept them in a jar. On difficult days, I would read through them. It might sound simple, but this daily practice helped me gain a more positive outlook.

Losing your sport can feel devastating, especially when it’s tied to your identity. In my case, I was diagnosed with ARVC, a rare genetic heart disease that forced me to stop competing. I am incredibly lucky to be alive—ARVC is one of the leading causes of sudden death in athletes. While my experience was extreme, many others face similar challenges, from injury or other setbacks that prevent them from doing what they love.

I hope that if you are ever forced to give up the sport you love, you won’t hesitate to ask for help or explore new opportunities. You may not replace what you lost, but with time, you can find new paths that bring happiness and fulfillment.