Buzz
If you're just starting out with running or getting back into it, the last thing you need is yet another hurdle. Proper footwear, suitable clothing, and sweat-resistant sunscreen are necessities. But that running watch everyone seems to have? It’s not necessary on your first day. In fact, you don’t even need your phone.
It’s a bit odd how fitness has become nearly synonymous with tracking it: How many steps are you taking? How many calories have you burned? What was your pace per mile during your morning jog? And how about your heart rate?
But you don’t need to worry about any of these things. You can simply go for a run, and your body will log the results in the fibers of your muscles. Your heart and lungs are aware of how much effort they’ve put in, and they are already adapting to work even better the next time. None of this requires you to glance at any numbers on a screen. So, do you really need a Garmin, Fitbit, Apple Watch, or similar? Absolutely not.
What a Running Watch Offers, and How to Go Without One
I've used a range of devices and apps for running over the years, and right now, I’m preparing to review a collection of running apps—you can expect those articles in the upcoming weeks. But here’s my little secret: I actually prefer running most of the time without a watch or even a phone app.
Since I dusted off my running shoes this spring—about six weeks ago—I’ve been running multiple times a week without a watch. I have a rough sense of time and distance, but no exact figures. My mind is clear, focusing only on ‘don’t go too fast’ and ‘turn around when I reach the main road.’ So here’s the data I’m not getting from a running watch, and how to manage without it:
Distance
The watch tells you: how far you’ve run. Want to do 3 miles? Turn around when your watch hits 1.5. You can also total your miles by the end of the week.
How to manage without: Plan your route ahead of time. Google Maps works well (just right-click and select “measure distance,” or you can create a walking route using the regular interface). For a sleeker option, try an app like Footpath. The free version lets you measure routes, though saving them requires a paid upgrade; but honestly, creating a route and taking a screenshot works perfectly fine for our needs here. If you’re looking to pay for an app with full route planning, Strava is a solid choice—but more on that later.
You can map out your route before you head out, and once you’ve completed it, you’ll know exactly how far you’ve run. It’s useful to have a few go-to routes for your favorite distances. For example, there’s a 5-mile loop at my local park, and I have a familiar 2-mile path around my neighborhood.
To track your distance over time, simply jot it down in your phone or add it to your training journal.
Time
The watch tells you: how long you’ve been running.
How to manage without: In the past, you'd use a basic watch to track time, or just glance at the clock before leaving home and again when returning. While someone with a watch might know they ran for 32 minutes and five seconds, you’re free from obsessing over the details and can simply enjoy knowing you ran for around half an hour.
If you’re really curious, you can use the stopwatch on your phone to track your time. Alternatively, estimate based on your distance: A three-mile run will take about 30 minutes if you’re running at a 10:00 pace.
Pace
The watch tells you: how long it took to run each mile, and what your current pace is right now.
How to manage without: Listen to your body. If you're a beginner, you don't need to focus on the exact pace; run at a speed that feels comfortable for easy runs. For faster intervals, go at a challenging pace that still leaves you feeling like you can keep going. The specific numbers don’t matter.
As a seasoned runner, leverage your experience! How do you feel when running 10-minute miles? Or 8-minute miles? Run at an intensity that feels appropriate for the workout, and occasionally test yourself in a race or track session to recalibrate your pace.
Heart rate
Your watch provides: the current heart rate and possibly the “zone” you're in.
How to do without: If you're just starting out, avoid relying on heart rate data altogether. Once you gain some experience, heart rate can be useful in understanding how your body responds at different effort levels. However, most watches and apps calculate heart rate using a flawed formula that can misplace your zones, either too high or too low.
For beginners, the key is simply keeping your easy runs at a manageable pace, not pushing yourself to an unsustainable speed. Listen to your body and gauge the effort. Can you maintain the pace without struggling? Can you talk easily, only slightly out of breath? That’s the renowned “zone 2.” Who knew, you don’t need a heart rate monitor after all.
As an experienced runner, you likely find more value in pace data than in heart rate stats. However, if you'd like to monitor your heart rate, you can always use a chest strap paired with your phone for the data.
Sometimes, coaching is part of the equation.
Not every watch offers this feature, and even among those with running watches, not everyone utilizes coaching. Still, some watches and apps do offer running plans, detailing your daily mileage and required pace. They may also provide guided runs, where a coach gives instructions on when to speed up or slow down.
Without a watch, you're left to your own devices for planning. However, there are also running plans available online that aren't tied to any specific app. For instance, Hal Higdon's plan says I’m supposed to run 3 miles on Tuesday? I'll lace up and run about 3 miles that day.
How I manage my training without the aid of a running watch
To sum it up, here’s how it unfolded for me. I began my running journey this year by establishing a consistent morning walk routine (30 minutes, roughly 1.5 miles). After a week, I started integrating short running intervals into my walk, easing off when I became out of breath or uncomfortably itchy, and after about two weeks, I was comfortably running the full 1.5 miles. The next week, I began increasing my mileage, running 2 miles most mornings instead of 1.5.
This approach worked perfectly as a soft reintroduction to running. Honestly, if I had been wearing a watch, I don’t think I would have followed this path. It would have been discouraging to see how much slower my “running” pace was compared to what I was running the previous year. However, once the habit was formed, adding more miles became effortless.
These days, I have a few go-to routes in my neighborhood. I grab my sun visor and headphones when I take the kids to wait for the bus, and once they leave, I set off on one of my usual 3-mile routes.
I track my mileage in a notebook. Three miles, five days a week, equals 15 miles. If I skip a morning or want to add some extra time on my feet, I'll go for an evening run or take a weekend jog. I often head to a nearby park where I'm familiar with the mileage of my favorite trails and roads. If I want to try a new route, I’ll pick an album that matches the length I want my run to be (most are around 45 minutes, which works perfectly), and I’ll note which song plays when I reach the halfway point. When that song plays, I turn around. That’s a 45-minute run in the books—around four miles or so.
Can my phone replace a running watch?
Absolutely! If you're looking at the list above and thinking, 'I wish I had that data,' don’t worry! There are plenty of running apps out there that can track distance, time, and pace in real-time, even speaking through your headphones to update you on your split times every mile.
Advantages of using phone-based running apps:
No need to purchase specialized gear like a running watch.
Your numbers are always accessible whenever you want to check them on your phone.
You're likely already carrying your phone to listen to music.
You'll get a post-run map of your route (thanks to your phone's GPS).
The app will track your mileage over time.
Disadvantages of using phone-based running apps:
You might not want to see all those numbers, especially if knowing your 'bad' average pace pushes you to rush warmups or skip your walking breaks.
Phone GPS isn’t as precise as the tracking on dedicated watches.
Using GPS drains your phone’s battery much quicker than when you're not using it.
No heart-rate monitoring, unless you use a chest strap paired with your phone via Bluetooth.
I really appreciate the assistance I get from running apps when I'm following a specific workout. For example, I recently did one that included intervals of 0.6, 0.5, and 0.35 miles. Tracking that manually would have been impossible, but the friendly voice in my ear guided me through each interval, telling me exactly when to start and stop, and reminding me to adjust my pace when I was getting off track.
If you later decide to invest in a running watch, you'll find that it offers the same features as the phone apps, but with the added benefits of longer battery life and a more convenient way to view your data.
What are the best running apps to use if you don’t have a phone?
Strava is the classic choice. If you value the community aspect of a running app or watch, Strava is a must. Many runners who log their workouts with a Garmin or another device upload their runs to Strava to consolidate everything in one place. You can even record a run directly from the Strava app without needing any additional device. However, be mindful of the social features, as they could reveal your location—so make sure to adjust your privacy settings to control what you share.
Other well-known running apps include MapMyRun, Runkeeper, Adidas Running (formerly Runtastic), and Nike Run Club. There are also fitness apps like Polar Beat and Intervals Pro that track running data.
How do you track mileage when running without a watch?
You can measure or estimate the distance of each run, ideally using tools like Google Maps or Footpath. Back in the day, we’d sometimes drive the route and use the odometer to check.
Keep track of your mileage over time by jotting down notes on a calendar (whether paper or digital), in a notebook (again, paper or digital), or any other method you prefer to maintain a running tally.
How do you pace yourself when running without a watch?
The key is listening to your body. For an easy or “zone 2” pace, your breathing should be comfortable, and you should feel like you could keep running forever. Faster paces might feel more challenging, but they should still be manageable enough to finish the entire run without collapsing at the end. With experience, you'll start to recognize what each pace feels like.
Many running apps offer guided runs, where a coach or narrator helps you find the right effort level. They might suggest you target a 5 on a scale from 1 to 10 or describe how your body should feel at a certain pace.
Do I need a watch to run a marathon?
You don’t just show up at the start line of a marathon without some solid running experience under your belt. By the time you’ve been running consistently and training for a marathon, you’ve probably already been tempted to buy a running watch.
But a watch is not essential. You can train by mapping your routes beforehand, pacing yourself based on how you feel, and recording your weekly mileage in a notebook. This was the standard way almost everyone trained before running watches became widely available about 10 or 15 years ago. The race organizers track your time (usually with a chip in your bib), and they post mile markers along the route so you know where you are.
On race day, you might prefer not to use your running app—it can drain your battery, and you'll be running for a long time. Instead, consider using a basic stopwatch and comparing your time at each mile marker to pre-calculated split times. It may sound tricky, but you can easily grab one of these temporary tattoos that has all the splits already calculated for you.
What is the best running watch for beginners?
Once you’ve become comfortable with running, you might find yourself ready to invest in a watch. Luckily, we’ve put together a guide to the best watches for runners here. If I had to choose just one, I’d recommend Garmin's Forerunner series, and the Forerunner 165 is the latest budget-friendly model.
Fitness watches worth considering include:
Garmin Forerunner 165, $249.99
Fitbit Charge 6, $159.95
Apple Watch SE, 2nd Gen, $189.00
