We’ve come a long way since step counters. Runners can use some great smartwatches and fitness trackers to capture pace, distance traveled, and cadence and approximate more advanced stats that used to require expensive testing. With at least one fitness app preloaded on any smartphone, tracking has become a common practice in running.

If you’re getting started with running, tracking can be overwhelming, especially if you don’t have a way to make sense of the numbers. Fitness tracking can make building a running routine easier and more rewarding, as long as you control all the tracking options available.

Pick the right fitness tracker

The best device for you isn’t always the most expensive one

Whittling down the fitness tracker field at the beginning is key. If you want your tracker to be an extension of your phone, this is a little easier. Grab one of the many great smartwatch options, like the Google Pixel Watch 3 or the Samsung Galaxy Watch 7. There are more fitness tracker options if you can do without the smartwatch features.

Don’t feel like you need higher-priced options for extra benefits. For example, the $600 Garmin Forerunner 965 has a 31-hour battery life in GPS mode, generates advanced metrics like VO2 max, and has bike and swim-specific features. It’s awesome for triathlon training but overwhelming if you’re going for a run around your neighborhood.

The $200 options, like the Garmin Forerunner 55 or the Fitbit Versa 4, provide all the tracking data you need to monitor your progress and improve as a runner. If you want offline music storage, you can spend an extra $100 for the Garmin Forerunner 165 Music. If your fitness journey involves backpacking, marathons, or triathlons, you can upgrade to a higher-priced option with a feature set that matches your new goals. However, those features can be overwhelming and unnecessary, so keep it simple.

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Set a weekly running routine that works for you

Don’t get bogged down by your fitness app’s goals, suggestions, and feedback

Source: Garmin

Smartwatches can give you a decent idea of how many steps you should take daily. Some have companion apps that can use your data to generate a personalized weekly training plan. That can be a terrific source of motivation, especially if you thrive on clearly defined goals.

Still, those apps don’t know everything about you. They know good workout suggestions for someone with the same training and body data as you. They don’t know that Tuesdays and Thursdays are tough because you have to pick the kids up from soccer, or that if you force yourself to run four days a week, you start not liking running.

The best training plan isn’t tailored to your data. It’s the one you can (and want to) maintain consistently. If one run on the weekend is all you have time for, you’ll still benefit, whether your fitness app says so or not. Establish what works for your schedule first. When you do, you can incorporate that knowledge into in-app training plans, and you’ll know when to ignore your smartwatch when it needles you.

Use your smartwatch to learn pacing

Your watch might be more useful during the run than after

Pacing is a common issue for new runners. However, because everyone starts with different abilities and levels of fitness, looking at the pace isn’t always helpful. On most watches, you can jump into settings to change which metric your watch displays front and center during a run, and you should consider setting that to heart rate.

The heart rate measurement, which most watches attach to a zone (1-5, with 5 being your max heart rate range), tells you how hard your body is working, and more isn’t always better. Pushing your heart rate to the higher zones is good for dedicated speed workouts. Still, for everyday running, that level of exertion isn’t typically sustainable over a long period. Plus, it can raise the risk of injury if maintained for too long.

If you dive into the research, you’ll see many folks champion running slow in zone 2, and there’s a lot to that, but don’t get hung up on the numbers. If you’re starting, it’ll take time for your body to adapt. Staying in zone 2 can be difficult and become another source of stress. Instead, start your run at a comfortable pace and use your smartwatch to ensure you’re not pushing into zones 4 or 5 at the beginning of your run. Run with a friend.

If you have trouble keeping your heart rate down, alternate running with a few minutes of walking to help you recover. Don’t feel like you need to run the whole time.

Don’t hop on Strava just yet

Get comfortable with yourself before going social

Source: Strava

Despite not always playing nicely with other fitness apps, Strava can be great. Strava is a fitness-focused social media app where you can post completed runs and workouts and see your friends’ workouts. It’s great for accountability and fitness plans between friends. You can also use Strava to find local run clubs and new running buddies.

It has its uses, but don’t feel like you need to go the social media route from the outset. As a beginner, it’s easy to fall into the comparison trap, doomscrolling Strava, looking at all the blazing-fast times others put up. Social media apps like Strava can be motivating, but they can also be deflating, especially when you’re just starting and haven’t yet worked out how running fits into your life.

Don’t put that pressure on yourself. Embrace where you are because improvement comes with consistency, not trying to catch up to others. Most fitness watches have great companion apps that don’t center on social media, like Google Fit or Fitbit for Android smartwatches or Garmin Connect for any of Garmin’s many fitness trackers. Consider leaning on those for the first few weeks or months while settling into your running routine before going social with Strava.

Track your gear, too

Apps can help remind you when to replace your shoes

When shoes break down, it’s not always obvious. A worn-out shoe isn’t necessarily the one with a big hole in the toe or a big flat spot where the tread has worn away. It’s when the foam cushioning has deformed and compressed to the point that it no longer provides adequate structure, and that’s not always clear from the outside appearance.

Tracking apps remove the guesswork. Most tracking apps, including social ones like Strava and device companion apps like Garmin Connect, allow you to track the gear used during a workout. This allows you to keep track of how many miles you’ve put on your shoes and get alerts when they reach the 400 or 500 miles of use that they typically last.

You’re running the show

While many smartwatches have a suite of fitness features designed for 24/7 use, you don’t have to use them that way, especially as a new runner. Using a smartwatch as a training tool to learn pacing can make your weekly runs more comfortable, maybe even fun.

Keep things simple at the beginning. When you find a routine you’re happy with, expand on your terms, whether that’s getting social on Strava, tracking your progress on your favorite fitness app, or exploring personalized training programs. If you get into running and sign up for a race, those training plans are wonderful ways to get you ready.

There’s no need to fret about what your watch thinks is best in the first days or weeks of your running journey. Keep your head clear and enjoy running on your terms.