Buzz
I vividly recall the first time I encountered fitness trackers capable of providing metrics about my run. A friend lent me what was likely an early model Garmin, and I was amazed to discover it could tell me my precise pace at any given moment. I could see, ‘Hey, I'm running a 10-minute mile!’ and then, ‘Look, I’ve picked up speed, now it's 8:00!’ Before this, the only way I could gauge my pace per mile was to run a mile and check how long it took.
That was back in the early 2000s. Over time, running watches became more affordable, smartphones became ubiquitous, and the fusion of phones and watches gave rise to devices like the Apple Watch.
Today, running is almost inseparable from tracking data about it. You wouldn't think of jogging without your fitness tracker or at least your phone, right? Afterward, you’ll definitely check your pace, distance, and perhaps even your calorie burn. If you follow a program like couch to 5K, you’ll be relying on an app’s timer to dictate when to walk and when to run.
Having experienced both eras, I've seen the advantages and drawbacks of running with and without technology. After borrowing my friend's Garmin, I decided to buy one and used it for years. However, nowadays, I prefer running without tech most of the time—just like the good old days.
How to determine the distance of your run without using a fitness tracker.
This is what a run looked like in the olden days. For me, it would be the late '90s or early 2000s, though similar methods were used by runners for decades before, starting with the jogging craze of the 1970s and continuing on.
Start by finding running routes. It's helpful if the routes are familiar with known distances, but not necessary if you're unsure. A nearby high school likely has a standard track (one lap equals about a quarter mile), which is an easy option. You might also find a local park with a jogging path that has mile markers. These are still common today, though the markers might be in bad condition.
You can even create your own running routes. Just head out your door, run around the neighborhood until you feel you've been out long enough, and then head home. Later, you can drive the route in your car and use the odometer to measure the distance. A bike with a modern 'bike computer' can also do the job. (And yes, if you're going that far, you could use your fitness tracker on the first run.)
Now you can follow a running schedule. If your plan includes a three-mile run, you could do twelve laps around the high school track, or run 1.5 miles out and back along the park path. Alternatively, you could run for about 30 minutes around your neighborhood. There's no need to time yourself for the latter; just start at 9 a.m., and if you return around 9:30, you know you're on track.
This method works just as effectively as any advanced fitness tracker-based running plan because most runs are about easy mileage, where the pace doesn’t matter as long as you’re maintaining an easy effort. You can also try fartlek runs (alternating fast and slow paces) or hill repeats (repeated uphill sprints).
How to run with just an old-school digital watch.
If you want to add a bit of flair, you can get yourself a simple watch—a ‘dumb’ watch. Pick up a $19 Casio or something similar and get to know the stopwatch feature.
You don’t need your watch for easy runs, but it can be helpful for track intervals to time your fastest mile or your quickest 400 meters (one lap equals 400 meters or about a quarter mile). Track workouts can be done by aiming for specific times at certain distances; seeing your improvement will show you’re getting faster overall. Every so often, you can run one of your usual routes with the watch to check if you're still completing three miles in 30 minutes, or if you’ve become faster.
When you run a race, it's helpful to bring your watch so you can keep track of your pace. Press the “start” button as you cross the starting line, and make sure to hit “stop” shortly after finishing. Typically, mile markers are placed along the race course, giving you an opportunity to check your time (or use the “lap” function if you’re skilled) and gauge how fast you're running. In larger races, such as marathons, you can even calculate your target times for each mile and write them on your arm—or even get a temporary tattoo with the times preprinted.
The advantages of running without technology.
Running without a GPS watch or fitness tracker has several benefits. The main one is that it allows you to determine which metrics are actually worth tracking. If you're focused on distance, you can choose routes that are pre-measured. Alternatively, if your goal is simply to enjoy a relaxed run each day, you can just head out and appreciate the experience without worrying about the data.
It also gives you the freedom to decide when you want to monitor certain metrics. Not every run needs to feel like race day, so you don't have to scrutinize your pace every time you go out for a run. Running slower can be beneficial for building your aerobic base, which will ultimately help you run faster. Just because your tracker shows a specific pace doesn't mean it’s essential. I often find my best runs begin with a brisk walk, gradually transitioning to a jog during the first half mile, and I tend to rush this warm-up when I rely on a tracker.
Lastly, running without tracking helps you reconnect with the true purpose behind your runs. While it might feel like a run “doesn't count” if it isn't logged in an app, your body knows better. You're adding cardiovascular exercise to your week to enhance your health, and you're building aerobic capacity to run better races, keep up with friends on hikes, or simply to continue running for the reasons that got you started. Fitness trackers aren't essential, and you don't need to turn your health into a game; the true record of your efforts lives in your body.
