I gave up wearing an Apple Watch about three marathons ago. Fitness watches are fantastic tools for most runners, but they’re not for me—especially when I’m not training for a specific race.

It turns out that, for me, there’s a distinct freedom in running without a training plan. After years of following structured programs with specific paces, distances, and workout types, I’ve learned to appreciate the art of intuitive running—letting my body guide the way rather than my watch.

The joy of watchless running

The decision to ditch my running watch was a conscious one. No more obsessing over pace, distance, or heart rate. Instead, I’ve developed a deeper connection with my body’s natural rhythms and signals. I measure my runs less in miles or minutes, and more in landmarks, breath patterns, and perceived effort. My body has become my most reliable metric.

How to run without a training plan

Without digital data, I focus on three key indicators:

Pay attention to your breathing pattern

My breath has become my personal speedometer. A “good” pace means breathing through my nose or maintaining a comfortable conversation. When I want to push slightly, I’ll let myself breathe harder but never to the point of not being able to string together a few words. This natural governor keeps me honest about my effort level.

Listen to your body’s feedback

I pay attention to how my feet strike the ground, whether my shoulders are relaxed, and if my form feels fluid. These physical cues tell me more about my running quality than any GPS watch could. When my footfalls feel light and my posture stays tall, I know I’m moving well.

Pay attention to your recovery signals

Perhaps most importantly, I listen to how my body feels the day after a run. Mild muscle fatigue is fine, but any hint of joint pain or excessive tiredness means I need to dial back. This attention to recovery has helped me avoid injuries more effectively than when I was following strict training plans.

The advantages of a “slow and steady” approach

Without a race deadline looming, I can truly embrace the “slow and steady” approach to my running. I’m not building toward a specific event; I’m building a sustainable running practice. This means:

• Taking genuine easy days (most days are easy days)

• Gradually increasing distance by feel rather than forced progression

• Respecting recovery as much as the running itself

• Adding intensity only when my body feels particularly springy and willing

The benefits of intuitive running

This more intuitive approach has transformed my relationship with running. Gone is the pressure to hit certain paces or weekly mileage targets. Instead, each run becomes an opportunity to tune into my body’s capabilities on that particular day.

This isn’t just about my hippie mentality—it’s a true fitness hack for me. I’ve found myself more consistent than ever, partly because I’m not burning out from trying to stick to an arbitrary schedule. Some days I run longer, others shorter. Some days I find myself naturally picking up the pace, while others I’m content to move at what feels like a whisper.

Don’t get me wrong. I know there’s a time for intensity and diligence—I’ve run six marathons, after all. but it’s perfect for maintaining fitness and joy in running. I’m building a base that will serve me well when I do decide to train for another marathon. More importantly, I’m cultivating a sustainable practice that I can maintain for years to come.

The beauty of running lies in its simplicity. No gadgets, no complicated workouts—just me, my breath, and the road ahead. It’s a reminder that sometimes, less structure leads to more consistency, and paying attention to our bodies can be more valuable than any data point a watch could provide.