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Do you struggle with planning your long runs when you’re training for an event or race? I’m talking half marathons, full marathons, and ultras. Coming up with a stellar route for a long run of any sort can be a challenge. I have a tool to suggest…. I’ve had unexpected success using a GPS watch to optimize my runs and save myself a bunch of time and heartache.
At first I was hesitant to use a GPS watch. Maybe you are, too? I wasn’t sure I wanted the data overload. Plus, I tend to be hard on myself and I was worried the stats would just make it worse. I’m happy to report I’ve had way more positives to using the Coros Apex 2 than any negatives (paid ad). Keep reading for my tips on how to use this tool to simplify your planning process. This is the must-have addition to your running kit.
GPS watch: not just for data geeks and overly competitive people
This was my biggest concern before I bought the Coros Apex 2. What on earth was I going to do with gobs of information on my stride length and “training effect”? I’m sure these numbers are important to pro athletes, but I am a mere mortal. Still, there are so many statistics that really are useful for the average runner.
Also, the information you’re getting is different while you’re running vs. what you’re viewing later at home. This watch pairs with the Coros app on your phone – that’s where you can go as deep down the rabbit hole as you care to go. Here are a few of the stats I find most helpful during a run:
- Miles
- Elevation
- Heart rate
- Total activity time
Let’s talk about each one in a little more detail:
Miles
Along with most of my friends who run, I plan my training runs to a specific mileage. When I’m running in unfamiliar terrain, I find it helpful to have a real-time display of my cumulative miles. This allows me to turn back precisely halfway on an out-and-back. I can also add a little bit of distance if I’m short when I finish a loop run (or other pattern).
Elevation
I tend to run races with substantial elevation gain, so this is a big one. It’s very important to train with hill climbs if that’s the type of event you’ll be running. Knowing your cumulative elevation gain during a run can help you adjust your route to do more or less climbing, as needed.
Heart rate
Watching how hard your heart is working can help you determine when to switch from running to hiking. Or when to slow your running pace. Endurance running is all about maintaining a heart rate that you can sustain for long time periods.
Total activity time
When you’re in the zone it’s easy to lose track of time. I like this number as a quick and dirty estimate of whether my pace and effort will allow me to meet the cutoff times of a race.
These read-outs are all simple and easy to understand – no PhD in mathematics required. Plus they give a ton of information to help dial in your strategy when training for a particular event.
An unexpected yet amazing addition to my running (and hiking) kit
Running long distances has enormous potential for good. And enormous potential for harm. I’m not going to get into the possibilities of physical harm today. Rather, some of the mental aspects. Wherever there is sport, you will find competition and pressure. This is an unavoidable fact of life. Learning how much of this to take on and how to manage it is the key.
Like I said, I resisted using a GPS watch for years because I thought it would add pressure on me and make running less fun. Many athletes put tremendous pressure on themselves to perform and I am no exception. I have learned over the years that inviting more pressure into my life is not a winning strategy. But much to my surprise, I have found that adding the Coros to my kit has given me peace of mind rather than more stress.
Let your GPS watch stress for you
On top of being hard on myself, I’m also a very precise person and I plan everything. It’s just the way I am wired. In the past, I would spend insane amounts of time poring over maps trying to figure out the total mileage when I would string together shorter trails to create a long run. Yes, I’m aware there’s an app for that. But I don’t have that app and now I don’t need it.
Using my GPS watch allows me to use maps for a rough estimate of mileage, then get a more precise measurement when I’m out on the trails. This reduces my stress significantly during the planning stage. It’s the same story for elevation gain. Maps are great, but the ability to measure the climbs and descents in real life is much more valuable to me.
The other benefit of using a GPS watch paired with an app is that it automatically stores a log of each run and its associated stats. I find this to be of immense value for a couple of reasons.
- I know with more precision whether I am meeting my mileage and elevation goals when training for an event.
- I can use the data from runs (and run segments) to create new routes without doing additional research.
It’s also just great to know the distance or how long any specific run took me to complete. I often repeat routes, but I don’t always remember how far or long it was. Now, when I want to run 8 miles locally or I have 90 minutes to spare, I can consult my trusty log and find just the right route to meet my needs.
Protect yourself from the mind games
Now that we’ve covered all the reasons I think GPS watches are great, it’s time to give some words of caution. Let’s talk about how to avoid getting sucked into an abyss of mind games.
Each person’s appetite for competition (whether with other people or yourself) is different. Step number one is to understand where you lie on this spectrum. Do you find yourself motivated by seeing what kinds of runs and paces your friends are doing? Or maybe sharing stats is a way to keep in touch with friends and nothing more. If you’re like me, it’s a slippery slope into self doubt when I compare myself too much to other people. Your reaction to social media and the curated personas presented on those platforms may offer some clues.
Only you can determine whether comparison is a force for good or evil. Once you have that figured out, remember that you’re the one in control. While sharing your latest run on Strava is super fun for some people, it is the opposite for others. Do not yield to the peer pressure! There is nothing wrong with keeping your data to yourself. There are plenty of other ways to connect with your friends and bond over the experiences of training. If your friends are pestering you to share more, politely explain to them why you would rather keep this information to yourself. I bet you they’ll respect you for your self-knowledge.
Manage your own expectations
Regardless of how much data you choose to share with the world, you will have access to it. With this power comes great responsibility. Make sure you’re staying realistic with yourself and acknowledging that even pro athletes have good and bad days. You will have days when you feel invincible. You will also have days when you don’t even know why you bothered to lace up your shoes. This is true of all of us, so give yourself a break! Take both the ups and downs with a grain of salt. Tomorrow will always be different.
Use the statistics from your watch when they’re helpful. Do yourself a favor and ignore the rest. For example, I am not a huge fan of composite measurements like “Training status”. Experience has told me that these composites do not match well with how I feel. I’ve been running regularly for over 20 years and alive for much longer. I know my body well. I find it very hard to believe that a watch I met a couple months ago knows more about my mojo level than I do. With all due respect to algorithms, the human brain is still extremely powerful. If you are not jiving with some of the, shall we say, opaque numbers your watch is showing you, I suggest pretending you don’t see them.
The bottom line on GPS watches
By far, the most important asset you have when doing anything that’s difficult is your mental fortitude. You are strong! You can do this. Don’t let computers and numbers get in the way of what you know you’re capable of. If you have limited time and energy to spend, you’ll get way more payoff investing it in strengthening your mental game.
GPS watches can be an awesome addition to your kit, especially if you’re running into uncharted territory. This is true if it’s a trail you’re discovering for the first time. It’s also true if you’re striving to run a longer distance than you’ve previously attempted. The key to getting benefit from the data your watch provides is to retain control. Choose which features help you reach your goals and leave the rest. Protect yourself from mind games and preserve your strong will to slay.
Coros Apex 2 (paid ad)