There’s the science of running. And there’s the art of running. Both very much have their place in training and racing, but how and when you use each of them is key.
Some of us rely heavily on what the watch says. We believe it’s the only metric we should focus on. The last split. The weather. The data, data, data. We can easily become overwhelmed and fall into analysis paralysis.
I’m here to remind you that while cold, hard sciencey data is great, it is not the end-all, be-all.
There’s space in your training to be less about the numbers and more about the feel.
Running By Feel
Running by feel takes a ton of getting used to. In my opinion, it’s super hard for runners these days to dial into “feelings” because we’re so connected to the data.
But believe it or not, runners didn’t always have data mid-run to rely on. It wasn’t until maybe 2008 or 2010 that GPS watches were even a thing. Prior to GPS watches, we had a Nike chrono watch that only took lap splits.
You’d finish your run and either be gassed because you ran hard or you just assumed you ran 7:00 pace. There was no real science to it. And if you ran in the hot, hot summer, you’d have to adjust. Man, those times were a lot simpler!
When you got home from your run, you knew how long you’d run for, because your watch told you how long you ran for, but you didn’t know how far you went until you dialed up the internet and got on MapMyRun to follow the path of your run. Only then could you figure out your pace.
Running by feel takes into account your rate of perceived exertion (RPE). Did I run hard today? Was I supposed to? How hard did it really feel? These cannot be answered with a watch or with data. They are internal.
But from that exertion, you can take some clues as to how hard the run was: is your breathing labored? Could you talk in full sentences? Did you “see God” for a bit?
These are all good RPE vibes.
How can you get better at running by feel?
- Listen to your body.
- Keep your watch under your sleeve.
- Feel how hard or easy the effort feels and adjust.
- Run by heart rate (if you know your HR numbers).
- Continue logging miles without knowing the data.
Why Should You Run By Feel?
Running by feel comes in clutch in so many different circumstances. Like when your watch is dead, or you’re running in the city where GPS signals can be off.
- Or, when you’re running in the dead of winter or the heat and humidity of summer.
- Or, better yet, when you’re running on tired legs in the middle of a marathon training block.
- Running by feel helps you build an internal awareness system that helps you in training and on race day.
- Running by perceived effort helps when you’re run down, stressed, running through trails, or on grass. The external factors that make running that much harder don’t care about splits. That’s when running by feel becomes that much more important.
It’s definitely harder these days to run by feel, especially with all the tech we’re using. But it’s still possible to have sessions that are “feel-based” because, at the end of the day, yes, science is important, but knowing and feeling how your run is supposed to feel is just as important.
Running by feel is important to disconnect from the numbers from time to time. How it’s good to rely on how you feel during the run to help you make informed decisions about speed, duration, and intensity.
Running by feel, I’ll remind you, is a skill that must be honed. I don’t think you are born with an innate feel for how a run should be.
Running With Tech
If you wear a GPS watch, you’re collecting data. That data can (and should) inform how you run, when you run, how you recover, and so much more.
That’s why numbers are great: they tell a compelling story about your training that helps inform you about training you haven’t done yet.
What is “Data-Driven Running”?
Data that helps support our running includes pace, distance, heart rate, power, cadence, elevation…
These metrics can be tracked and they can be analyzed to help you make changes in your training that ultimately make you a better runner.
You most likely have a device on you right now – whether it’s a Garmin watch, or a Hume band, or a Helio ring – that’s giving you data about yourself as you read this. The data that it collects can help you adjust your training.
The data is objective, meaning it is specific and actionable based on the facts. For example, if you wake up with a high heart rate and an active stress level, what does that imply? It could mean you trained really hard yesterday and need more recovery or it could mean you’re getting sick (or are run down).
Knowing this information can and should help you adjust your training. Use the data you collect to help you make better choices about your training. For example, I woke up Thursday morning with “1 metric outside your normal range”. According to my Garmin, my HRV for this sleep was higher than usual.
I know the data and I’ll make a decision on how future workouts should go. [I’ll go to bed early, sleep in, run easy, and prioritize rest].
Strengths of Data-Driven Running
Data is so extremely important, both to collect and to use/analyze. There’s no point in collecting it if you literally do nothing with it.
For me, collecting data is important. As I age and increase my weekly workout volume, rest is a priority for me. I use my Garmin app (Garmin watch) and the Zepp app (Helio Ring) to monitor my sleep and recovery.
Why? Because not being fully recovered has always been my biggest issue. I am using the data to make better choices about how hard I push myself, when I go hard, and when I back off.
We are all better runners when we’re healthy! And I’m doing my part to stay healthy.
Why You Should Consider Data-Driven Running
Data is at our fingertips. We’re literally wearing data 24/7, we just have to use it!
Using the data you are already collecting can keep you healthy, stop you from over training, or encourage you to train a bit harder!
These are the data metrics I look at regularly and you might want to consider as well:
- Weekly Intensity Minutes (including miles per week)
- Body Battery
- Sleep Score
- Resting HR
- Sleep Duration
Now just because these are the metrics I look at, doesn’t mean you need to as well. I’m a data-nerd and I like numbers, so I’m more likely to adopt a Data-Driven approach to training.
You? Maybe you’re all feel. There is nothing wrong with that!
What I think you should do is be comfortable training by feel AND with data. Some days require more data (like a track workout), while other days require you to dial into how you feel (hello recovery run days).
Both absolutely have their purpose. It’s about knowing when to run with some data behind your plan and when to run by feel.
Do you have questions about training by feel versus training with data? Send me a message and I’ll help guide you.
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