don't be a slave to RUNNING data 📈

In 2024 us runners are equipped with powerful wearable devices and cutting-edge apps, from Strava, Garmin, Polar, Coros, Apple and more, and a bunch of other apps that takes this data and reshapes it as something new. All this is providing an abundance of data to us. This digital noise can empower us athletes to gain insights into performance, recovery, and overall health, allowing for the optimisation of every aspect of our running journey. It's crucial though is using data for decision making and information that we navigate the nuances of data usage, understanding when to rely on numbers and when to go past them. In this article I attempt to "briefly" delve into the pros and cons of utilising running data while incorporating insights from various sources.

Here's the great stuff that running data can give us

Quantifiable Progress:

Running data, particularly heart rate, stands out as a valuable tool for providing clear feedback on performance. Runners can track improvements in paces for similar heart rates and faster times on familiar routes, offering tangible evidence of progress. This is my personal go to data point to gauge effort, how I feel and also to help with pacing and recovery.

Personalised Insights:

All our wearables tend to now also show Heart-rate variability (HRV) and sleep tracking to offer personalized insights into the body's recovery process, allowing runners to adapt their training approach based on these metrics. Whilst its great data, missing training if your sleep score was less than normal, might be placing too much emphasis on data vs how you feel, or will feel after a session.

Enhanced Focus:

Knowing the specific pace, power, or heart rate required for a session can significantly improve focus. I would be very much into this as a key advantage. Having this data in real-time can enhance discipline, focus and effort management. Integrating workouts and routes into devices helps guide through each step, while data on cadence or ground contact time, shifts the focus to the process of running. Looking at this data related to running dynamics, can also allow you to correct or change form for the better.

Objective Effort Measurement:

Heart rate, as a favorite data source, provides an objective measure to guide exertion, aligning effort with training goals. This quantifiable metric helps us runners maintain the right intensity for optimal training outcomes. Of course reliability is key. For this reason please if you are going to use heart rate during your training and / or part of your analysis, get a wrist or arm based strap that uses electrical signals. Wrist based HRM use light deviations, which is really unreliable.

Contextual Understanding:

In instances where a session doesn't go as planned, referencing broader data such as HRV, sleep patterns, or training load helps put it into perspective. Successful sessions offer insights for future repetition

Here's some of the dangers and limitations

Non-Linear Progression:

on data can demoralise runners expecting immediate results, as it takes time before training is reflected in the numbers. Please be patient and if your VO2 max score isn't improving but you're putting in the work and feeling better, trust your body and your times as proof of getting better

Losing the Essence:

For those who view running as a meditative escape, excessive data may disrupt the essence of the activity. Considering the primary reasons for running, such as headspace or stress relief, is crucial in deciding the role of data in the long run. I try and balance this personally on easy or recovery days. I'd pick a route where I know the distance, stick my watch in the pocket on GPS mode only and only review after, running purely on feel.

External Distraction:

Pacing by Rate of Perceived Exertion (RPE) can be beneficial, and overemphasis on data might hinder sensitivity to the body's sensory feedback. In addition sometimes the data can be wrong, the device may be buggy, a heart rate monitor battery may be low. Don't panic, trust your body and look at wide trends over weeks and months, not the

'Painting by Numbers':

Rigidly structuring sessions based on hard data oversimplifies the multifaceted nature of running. Some days, variables like mood and stress levels play a significant role, and data may not capture these nuances.

Pressure from Wearable Judgment:

Constant judgment from a wearable device can create unhelpful pressure during training. It's crucial to remember that training sessions are meant to improve fitness, not judge it. I often have to remind myself during a training block. Training is training, not a bunch of individual fitness tests.

Embracing Human Elements:

Despite technological advancements, acknowledging the role of emotions, instincts, and psychology is crucial. In a race for example you often find extra energy, that is you were training and seen a certain pace or heart rate may cause you to stop or slow. If it's a race and you feel you have it, get the eye off the watch and trust yourself if you're feeling good.

In conclusion, while running data is a powerful tool, finding the right balance between leveraging its benefits and acknowledging its limitations, and importantly making sure you that it helps you enjoy the process of running and training, not becoming a slave to the data.