8 Key Features of the Apple Watch Every Runner Should Know

As the cross-country season is underway, it’s important to address some of the misconceptions surrounding teen runners. These myths can often lead to confusion and, sometimes, injury. Let’s take a closer look at some of the most common beliefs about teen runners and set the record straight.

“Weight Training Will Make Me Bulky or Slow!”

This is a myth that couldn’t be further from the truth! Weight training is actually an excellent complement to running. It enhances running performance by improving strength, endurance, and injury prevention. When you build strength through resistance training, you help prepare your body to handle the stresses of running for longer distances and at faster speeds, all while reducing your risk of injury. Instead of making you bulky, it can help you become leaner, faster, and more resilient.

“Weight Training Will Mess with My Growth Plates and Stunt My Growth!”

This is an outdated belief with no scientific backing. In fact, research shows that weight training, when done safely and under supervision, does not stunt growth. A study in 2006 found that resistance training posed no risk to growth plates or increased injury risk in young athletes. On the contrary, it actually strengthens bones and improves overall muscle function. Proper resistance training can be a fantastic supplement to running, especially with the guidance of a knowledgeable coach.

“I Can Eat Whatever I Want Because I’m Young!”

While it’s true that younger athletes typically have higher metabolisms and may be able to handle more calories without gaining weight, it’s not a free pass to eat anything and everything. Proper nutrition is still essential for teen athletes. A balanced diet with adequate protein is crucial for fueling workouts, promoting recovery, and preventing injury. If protein intake is too low or if overall nutrition isn’t balanced, the risk of injury increases. Consulting with a nutritionist can help tailor a diet plan that supports your running goals.

“I Don’t Need as Much Sleep or Recovery Because I’m Young!”

This myth can be harmful to both short-term and long-term health. In reality, younger athletes typically need more sleep than adults, as their bodies require additional rest to fuel growth and recovery. Sleep deprivation can lead to poor performance, slow recovery, and increased risk of injuries like stress fractures. Teenagers should aim for adequate sleep each night to ensure proper muscle repair, energy restoration, and overall health.

“I Don’t Have Any Limitations for Mileage or Intensity Per Week!”

Teens might have more flexibility when it comes to training intensity and mileage, but this doesn’t mean they’re immune to the effects of overtraining. Factors like growth spurts, physical maturation, and stress from academics can all influence how much training load a teen can handle. To avoid burnout or injury, it’s important to gradually increase mileage (no more than 10-15% per week) and pay attention to signs of fatigue or recovery needs. Developing body awareness is key for assessing how much load can be safely tolerated.

Conclusion

It’s important for young runners, coaches, and parents to be informed about these myths and the truth behind them. By understanding the role of strength training, nutrition, sleep, and recovery, teen athletes can run more effectively and safely. Here’s to a strong finish to the season for all of our middle and high school runners!

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.