I have run with both Apple and Garmin watches, and prefer the Garmin. It's been a couple of years since I ran with an Apple, but battery life was a big issue with the Apple and I really like the different features that Garmin offers and find the Garmin app pretty user friendly. I agree with Conner below that the Apple watch is better for all around Apple integration, but I didn't miss the Apple watch features much when I switched to Garmin. I also recently got a heart rate monitor to pair with the Garmin, because I found that the watch alone was not very accurate for heart rate, which I think is the case for most watch-based monitors. For me, I needed to wear the Garmin watch really tight to get an accurate read on runs. The monitor is much more consistent and I've taken to wearing it most of the time. I also found that some of the other metrics that come with the monitor are interesting, though I'm not quite sure what to do about them. I'm very right foot dominant, which isn't a surprise because I blew out my achilles several years ago. I got into running to try to build that leg back up, and still have some work to do, apparently.
My PR goal right now is a sub-6 minute mile, which at 48 feels fast. I've been marathon training for the last few months, and feel like a focus on shorter distances will be a good change.
Hey thanks for the feedback (I'm the guy who asked the watch question). I think I have my mind made up on the Garmin specifically because of the battery life and when I learned I can just transfer my spotify playlists over to the watch. Good luck on the sub-6!
Hi Dave, I have had 2 Garmin watches since I have started running. Battery life is great, the mapping is great, although the HR monitor may not be the most accurate. The stat tracking is fantastic too. I actual avoid buying the most recent model, buy one a little older that still meets my needs and saves a couple bucks. I am very happy with Garmin and would recommend it. Happy running!
In response to the watch question, I've run with both a Garmin Forerunner 245 and an Apple Watch 3. I don't know about the Apple Watch 5 specifically, but the Garmin's ability to program workouts and have it buzz at your to start/finish intervals and keep me on pace by buzzing me too, is really awesome. I also work with a coach who uses the VDOTo2 app and that sync's directly with Garmin so the workouts automatically get sent to my watch. The Apple Watch is way better in terms of usability with Apple products more generally, but the Garmin is the better choice for running.
Hey Paul - I had bariatric surgery back in Feb 2019. I was 360+ but always active, played sports in high school and college. Always wanted to run; couldn't bear the pain.
Now down to 235+/- a couple pounds depending on what exercise I'm doing (more running < pounds; more strength > pounds).
My first 5k after surgery was June 2019 - a time of 40:28 (pre-surgery personal best was... probably >47'. 90% walking.)
I've challenged myself every few months since then to drop that time and the gains aren't as great from a pure number perspective (my next 5k time was 34:30), but the gains are still there for sure.
My goal by the end of 2020 was a <30' 5K; I didn't care if it was 29:59. In September I hit exactly 29:59.
But I took your challenge because why not go for another 5k PR before the year is up.
It was <35 degrees and breezy along the path at Alki Beach in Seattle, but I set the new 5k PR... by another 57 seconds! All the way down to 29:02.
I did that runner thing where I beat myself up - "Why didn't you sprint to the end?! Or hit the stop button precisely at 3.10?! You could've had 28:59!"
Ejected those thoughts from my mind, though, and looking back at all my 5k PRs just shows the improvements I've made in my life from a qualitative view (I feel better!) to quantitative (the scale, the weights lifted, the faster runs, etc.)
Oh man that is awesome on every single count. I love that you ejected that negativity and focused on the positive. Took me years to get that point. Also, to drop 11 minutes on a 5K is fantastic. The gains may feel smaller from here on out, but they're all real. Congrats!
Related to weather, it's gotten chillier here in DC -- high 30s in the morning when I have been doing my running. In the past, once it dropped below 40, I mostly did my running on a treadmill with the occasional outdoor run in the cold. Our little building gym is closed due to the pandemic, so I've forced myself to run outside and I've enjoyed it. I'm going to pick up some gloves for Christmas, but I'm growing to enjoy these outdoor runs in the cold.
On a semi-related note. I used to do more running in the afternoon, so I'd have a normal breakfast and lunch and then run before dinner. Now I wake up and go and am usually running starting around 7:30 or 7:45am. On those days I've waited until after the run to eat breakfast. I hadn't thought much of it because I don't feel like waiting to eat has been a hindrance, but I'm wondering what I should be paying attention to in case I'm missing something?
I've never been much of a runner, but have tried to pick it up in lockdown, and this newsletter has given me new and interesting ways to think about it rather than just idly browsing r/running or whatever.
I find that I'm hitting walls sooner than I expected, though. I'm 30, moderately athletic (play ice hockey, volleyball, etc. when that's a possibility). My nose runs as soon as I start running, though, even when I run the same distance (under 2 miles, at a pace over 11 minutes a mile, though in the very hilly areas of San Francisco) 4-5 times a week, which leaves me very out of breath. Have talked to doctors about it, and they haven't thought it's a big deal. On top of that, I've recently felt a pain in my ankle that lasts for a few days, despite my custom orthotic inserts and running shoes that I got fitted at a legit-seeming running store. I'm sure there's something wrong with my form, though I'm not sure what, or how I'll be able to change my form.
Would love some reassurance from the group! What's the balance between listening to myself at the expense of making some progress/just getting out there? Part of the problem here is I don't know what to listen to and what is just well-earned soreness!
What you're feeling now is what we all felt when we got started. Man, I've so been there, . Can't fix everything in a day but I'll say this about form. Don't stress that much about it. I'll get into this at some point, but everyone's form is different. Super duper "proper" form is more of an ideal than a target. Also, if you're hurt, like can't move hurt, take a few days off with the intention of getting out there when you're pain free.
Hey Bill. If you feel like reading a really cool book that really helped me realize my form was off, grab Born to Run. In addition it’s an incredible story. I’m 48, been a runner for years now, and every year would have some nagging or maybe a bit more severe than nagging, injury. Since reading that book early this year, and working hard on form, I’ve had zero injuries. Hope it helps you as well.
I read the book and found it very readable, and one thing I was wondering about as I read was the impact it had on your style/form. Did you end up switching to minimal shoes, or just focusing on the "easy, graceful, fast" or whatever it was principles? (I have it marked with a bookmark to go back to :) )
Hi Bill, I didn’t switch to minimal shoes although I may try some this summer (I’m in Mass). For me the big change in form was not being a heel striker. Or trying not to be. Smaller strides that make me feel like I’m prancing when I land more mid to front foot. The improvement in how much further I was able to start running in addition to how much less energy it took was almost immediate. And most of my nagging injuries stopped cropping up. I still struggle with this method, but I just need to remind myself sometimes when I’m running “form, form” and get myself back on track. It’s been the single biggest improvement in my running. I’m ready to read the book again. I think it may become a yearly read.
Thanks! I've heard of it and I think I've been a bit suspicious of it, but I think I'll check it out–I'm certainly in a place to be receptive to it now!
Hi Paul. Thank you for all the hard work you are putting in to this. The pandemic is such a difficult time, and I can honestly say your articles are something that bring just a little bit of extra joy to my day :)
Loving this newsletter. Thanks for the insights! Got a question:
I recently moved to Colorado from the midwest and have since transitioned to mostly trail running. Do you have a recommendation for a trail info/map app? I've tried AllTrails, Strava, and a couple others but haven't settled on one.
I like All Trails a lot. Not on Strava, but that might be super useful depending on where you are in Col. My basic go to is find green space on the map and see if there's any trail associated with it. If it's state or federal land there should be a site with maps and info.
One more suggestion. I too made the transition to trail running, used All Trails for a while, but then switched to Gaia, which I love. It is particularly great for planning big outings.
I want to put my challenge out there because I am halfway to meeting it and I want to be accountable for finishing the job later today. Last night I had to move a piano and it left me shot for my scheduled evening run. So, I woke up at 4:15am today (I'm a teacher, hence the BS time shifting) and banged out three miles with 12 minutes in the middle at a very fast pace (for me). To stay on schedule I need to get another 2.5 (easy pace) this afternoon. This will be my first two-a-day, and I feel up for it, but the temptation to say "forget it" on a chilly Friday evening can be difficult to refuse. So, I am telling this (new, growing, wonderful) community that I am going out and getting that 2.5 miles in no matter what. I wish everyone here the best on their personal challenges and look forward to seeing you on the road. Happy running!
I have run with both Apple and Garmin watches, and prefer the Garmin. It's been a couple of years since I ran with an Apple, but battery life was a big issue with the Apple and I really like the different features that Garmin offers and find the Garmin app pretty user friendly. I agree with Conner below that the Apple watch is better for all around Apple integration, but I didn't miss the Apple watch features much when I switched to Garmin. I also recently got a heart rate monitor to pair with the Garmin, because I found that the watch alone was not very accurate for heart rate, which I think is the case for most watch-based monitors. For me, I needed to wear the Garmin watch really tight to get an accurate read on runs. The monitor is much more consistent and I've taken to wearing it most of the time. I also found that some of the other metrics that come with the monitor are interesting, though I'm not quite sure what to do about them. I'm very right foot dominant, which isn't a surprise because I blew out my achilles several years ago. I got into running to try to build that leg back up, and still have some work to do, apparently.
My PR goal right now is a sub-6 minute mile, which at 48 feels fast. I've been marathon training for the last few months, and feel like a focus on shorter distances will be a good change.
I love the sub-6 goal. That's one of mine too. I *think* I can do it, but I haven't gone out and done it.
Hey thanks for the feedback (I'm the guy who asked the watch question). I think I have my mind made up on the Garmin specifically because of the battery life and when I learned I can just transfer my spotify playlists over to the watch. Good luck on the sub-6!
Hi Dave, I have had 2 Garmin watches since I have started running. Battery life is great, the mapping is great, although the HR monitor may not be the most accurate. The stat tracking is fantastic too. I actual avoid buying the most recent model, buy one a little older that still meets my needs and saves a couple bucks. I am very happy with Garmin and would recommend it. Happy running!
Just curious why do you recommend an older model?
For me it’s just cost. Can save $50 or so and still get a great watch.
In response to the watch question, I've run with both a Garmin Forerunner 245 and an Apple Watch 3. I don't know about the Apple Watch 5 specifically, but the Garmin's ability to program workouts and have it buzz at your to start/finish intervals and keep me on pace by buzzing me too, is really awesome. I also work with a coach who uses the VDOTo2 app and that sync's directly with Garmin so the workouts automatically get sent to my watch. The Apple Watch is way better in terms of usability with Apple products more generally, but the Garmin is the better choice for running.
Hey Paul - I had bariatric surgery back in Feb 2019. I was 360+ but always active, played sports in high school and college. Always wanted to run; couldn't bear the pain.
Now down to 235+/- a couple pounds depending on what exercise I'm doing (more running < pounds; more strength > pounds).
My first 5k after surgery was June 2019 - a time of 40:28 (pre-surgery personal best was... probably >47'. 90% walking.)
I've challenged myself every few months since then to drop that time and the gains aren't as great from a pure number perspective (my next 5k time was 34:30), but the gains are still there for sure.
My goal by the end of 2020 was a <30' 5K; I didn't care if it was 29:59. In September I hit exactly 29:59.
But I took your challenge because why not go for another 5k PR before the year is up.
It was <35 degrees and breezy along the path at Alki Beach in Seattle, but I set the new 5k PR... by another 57 seconds! All the way down to 29:02.
I did that runner thing where I beat myself up - "Why didn't you sprint to the end?! Or hit the stop button precisely at 3.10?! You could've had 28:59!"
Ejected those thoughts from my mind, though, and looking back at all my 5k PRs just shows the improvements I've made in my life from a qualitative view (I feel better!) to quantitative (the scale, the weights lifted, the faster runs, etc.)
Plus, I've got 2021 for a <29' 5k.
Oh man that is awesome on every single count. I love that you ejected that negativity and focused on the positive. Took me years to get that point. Also, to drop 11 minutes on a 5K is fantastic. The gains may feel smaller from here on out, but they're all real. Congrats!
Related to weather, it's gotten chillier here in DC -- high 30s in the morning when I have been doing my running. In the past, once it dropped below 40, I mostly did my running on a treadmill with the occasional outdoor run in the cold. Our little building gym is closed due to the pandemic, so I've forced myself to run outside and I've enjoyed it. I'm going to pick up some gloves for Christmas, but I'm growing to enjoy these outdoor runs in the cold.
On a semi-related note. I used to do more running in the afternoon, so I'd have a normal breakfast and lunch and then run before dinner. Now I wake up and go and am usually running starting around 7:30 or 7:45am. On those days I've waited until after the run to eat breakfast. I hadn't thought much of it because I don't feel like waiting to eat has been a hindrance, but I'm wondering what I should be paying attention to in case I'm missing something?
Excellent question, and I'll get into this in a later post. There's an awful lot of conflicting info on this, but this is as helpful: https://www.healthline.com/health/exercise-fitness/running-on-an-empty-stomach#drawbacks
That's a helpful read. I'll do a little more research and also keep an eye out for whatever more you've got to say on it.
I've never been much of a runner, but have tried to pick it up in lockdown, and this newsletter has given me new and interesting ways to think about it rather than just idly browsing r/running or whatever.
I find that I'm hitting walls sooner than I expected, though. I'm 30, moderately athletic (play ice hockey, volleyball, etc. when that's a possibility). My nose runs as soon as I start running, though, even when I run the same distance (under 2 miles, at a pace over 11 minutes a mile, though in the very hilly areas of San Francisco) 4-5 times a week, which leaves me very out of breath. Have talked to doctors about it, and they haven't thought it's a big deal. On top of that, I've recently felt a pain in my ankle that lasts for a few days, despite my custom orthotic inserts and running shoes that I got fitted at a legit-seeming running store. I'm sure there's something wrong with my form, though I'm not sure what, or how I'll be able to change my form.
Would love some reassurance from the group! What's the balance between listening to myself at the expense of making some progress/just getting out there? Part of the problem here is I don't know what to listen to and what is just well-earned soreness!
What you're feeling now is what we all felt when we got started. Man, I've so been there, . Can't fix everything in a day but I'll say this about form. Don't stress that much about it. I'll get into this at some point, but everyone's form is different. Super duper "proper" form is more of an ideal than a target. Also, if you're hurt, like can't move hurt, take a few days off with the intention of getting out there when you're pain free.
Hey Bill. If you feel like reading a really cool book that really helped me realize my form was off, grab Born to Run. In addition it’s an incredible story. I’m 48, been a runner for years now, and every year would have some nagging or maybe a bit more severe than nagging, injury. Since reading that book early this year, and working hard on form, I’ve had zero injuries. Hope it helps you as well.
Cheers
Hey Peter,
I read the book and found it very readable, and one thing I was wondering about as I read was the impact it had on your style/form. Did you end up switching to minimal shoes, or just focusing on the "easy, graceful, fast" or whatever it was principles? (I have it marked with a bookmark to go back to :) )
Hi Bill, I didn’t switch to minimal shoes although I may try some this summer (I’m in Mass). For me the big change in form was not being a heel striker. Or trying not to be. Smaller strides that make me feel like I’m prancing when I land more mid to front foot. The improvement in how much further I was able to start running in addition to how much less energy it took was almost immediate. And most of my nagging injuries stopped cropping up. I still struggle with this method, but I just need to remind myself sometimes when I’m running “form, form” and get myself back on track. It’s been the single biggest improvement in my running. I’m ready to read the book again. I think it may become a yearly read.
thank you!
Thanks! I've heard of it and I think I've been a bit suspicious of it, but I think I'll check it out–I'm certainly in a place to be receptive to it now!
Hi Paul. Thank you for all the hard work you are putting in to this. The pandemic is such a difficult time, and I can honestly say your articles are something that bring just a little bit of extra joy to my day :)
Thank you so, so much. That's really what this newsletter is all about.
Loving this newsletter. Thanks for the insights! Got a question:
I recently moved to Colorado from the midwest and have since transitioned to mostly trail running. Do you have a recommendation for a trail info/map app? I've tried AllTrails, Strava, and a couple others but haven't settled on one.
I like All Trails a lot. Not on Strava, but that might be super useful depending on where you are in Col. My basic go to is find green space on the map and see if there's any trail associated with it. If it's state or federal land there should be a site with maps and info.
Awesome, thanks!
One more suggestion. I too made the transition to trail running, used All Trails for a while, but then switched to Gaia, which I love. It is particularly great for planning big outings.
Nice! It seems like Gaia is the goto for backcountry skiers as well. Going to check it out. Thanks!
I want to put my challenge out there because I am halfway to meeting it and I want to be accountable for finishing the job later today. Last night I had to move a piano and it left me shot for my scheduled evening run. So, I woke up at 4:15am today (I'm a teacher, hence the BS time shifting) and banged out three miles with 12 minutes in the middle at a very fast pace (for me). To stay on schedule I need to get another 2.5 (easy pace) this afternoon. This will be my first two-a-day, and I feel up for it, but the temptation to say "forget it" on a chilly Friday evening can be difficult to refuse. So, I am telling this (new, growing, wonderful) community that I am going out and getting that 2.5 miles in no matter what. I wish everyone here the best on their personal challenges and look forward to seeing you on the road. Happy running!
Get that 2.5!