Author: Heather Gannoe

Before I was a runner myself, I always pictured runners to be incredibly perfect athletic specimens, the kind you would see on the cover of a Wheaties box. I would picture myself as a runner, and envision a relaxed yet coolly stern face that never showed a grimace of discomfort, paired with strong lungs that courageously battled long distances without skipping a beat. I’d imagine myself perfectly decked out in coordinated athletic apparel that highlighted my muscular, tanned arms and legs. My hair would be slicked back in a perfect ponytail, with just the smallest bit of sweat glistening on my forehead, enough to demonstrate my true grit.

Yes, in my head, I was ready to grace the cover of Runner’s World magazine.

But then I actually became a runner. And I realized that running was not nearly as glamorous as I had made it out to be in my head. In fact, running can be downright disgusting.

In the past 9 years of my running career, I’ve found myself not only doing things that would normally be considered gross, but I’ve used the term “don’t’ worry, I’m a runner, I’m used to it” to excuse other people’s equally as disgusting behavior in front of me.

If you’re still reading at this point, I’m going to assume you are ready to hear some examples. So brace yourself, and don’t say I didn’t warn you.

Snot. The word alone makes me cringe. But then again, so does the scientifically correct term “mucous”, so I digress. In my normal day to day activities, a runny or stuffy nose would be met appropriately with a tissue in the privacy of a bathroom. But not on the run. Oh no, when the nose starts to act up during a run or a race, all bets are off. Any item can be used as a tissue when needed, including but not limited to: your sleeve, your glove, your t shirt, or basically any piece of clothing that can easily reach your nose.

But, one of the more popular methods for dealing with an angry nose is the “snot rocket”, also known as the “farmer’s blow”. In this method, a runner uses a finger to push on the outside of the non offending nostril, thus closing the nostril off. Take a deep breath through your mouth and push that air out forcefully through the clogged nostril. In theory, all of the “matter” clogging up that nostril will go shooting out of your nose and hopefully onto the ground (and not on one of your nearby running buddies.)

The Bathroom. If anyone had told me years ago that one day I’d find myself squatting in the barely private bushes to pee while hundreds of other runners passed by, I would have never believed it. But it happens to nearly all of us at some point in our running career.

The truth is, all of that water makes you have to urinate…a lot…and not always at the most convenient time. Even worse, running does some crazy things to your digestive system, often making your bowels angry. And when you’ve got to go and there are no port-a-potties around, you do what is necessary.

Speaking of port-a-potties, there comes a point where they no longer gross you out as much as they once did, and instead you find yourself thankful for their refuge…even if there is no toilet paper. It sure beats squatting behind a bush, or worse, peeing in your shorts.

Puking. Throwing up in public? How incredibly embarrassing! Except on the sidelines or at the finish line of a really hard race, where it is both a rite of passage and a sign that you gave that race everything you had. Then puking suddenly becomes a (disgusting) badge of courage.

Blisters and Black Toenails. Despite your best efforts to prevent them, blisters and black toenails are going to happen. And if that’s not gross enough, you’ll find yourself eventually popping those blisters and pulling off the dead toenails without hesitation.  Besides, they often inhibit your training, and no one has time for that! 

Sweat. In and of itself, sweat isn’t so bad. In fact, sweat is to be expected from someone who is running for an extended period of time. But how about going out for a run, dripping in sweat, and then remaining in those clothes for hours after? Or better yet, putting your sweaty self into a van full of other sweaty runners, for 36 hours or more during a multi day relay? Yeah, we gross runners do that.

So needless to say, the truth is despite our calm, cool, and collected looking exterior, runners can be pretty gross. But if you ask any one of us, these moments of disgusting behavior social faux-pas are absolutely worth it for the sport we love so much!

If you are a runner, I’d bet without a doubt that at some point in your life you’ve heard one or both of the following statements:

1) “Run, Forest! Run!”

This was most likely yelled out of the car of a passerby who undoubtedly thought their commentary was hilarious, but fails to realize that everyone else also thinks this popular movie reference is hilarious.  You’ve heard it before. 

2) “Running is bad for your knees”.

If we’ve heard it once, we’ve heard it a million times. Running is supposedly bad for our knees. The warning comes from loved ones, concerned for our well being. It comes from people with bad knees who are looking for a place to lay the blame. And it comes from the mouths of people who might not really have any idea what they are talking about, but they have also heard the “running is bad for your knees” rumor so often that they believe it must be true.  

(Also, they probably can’t understand why you’d consider running 25 to 100 miles a week fun, so they’ve got to find a way to point out that your actions are crazy.)

But is it true?  No, not the part about runners being slightly crazy, the part about your knees. 

Brace yourselves (or brace your knees) but the answer may surprise you:

No. Running itself is NOT bad for your knees…for most people.

The act of constantly pounding your joints on the pavement does inherently seem harsh, so it would only make sense that it is bad for your body. However, it is important to remember that the parts that make up our body (bones, muscles, joints, etc.) are not like the parts that make up a car or a machine. Machine parts wear down over time with use. Our “parts”, however, are living things. Because cartilage, or soft connective tissue that surrounds the bones in our knees, does not have arteries that deliver blood, it relies on the pumping action generated by movement to get its regular dose of oxygen and nutrients. Because of this, numerous studies have shown that runners actually have thicker and healthier knee cartilage than those who are sedentary. 

Take that naysayers.

But, as with anything, there are always exceptions. Those with family history of arthritis, osteoarthritis (the breakdown of cartilage), or degenerative joint issues may be at a higher risk of developing these potential issues. In fact, experts seem to agree that genetics are the true determining factor of possible arthritis, and running will neither exacerbate nor prohibit the outcome.

In other words, you can blame mom and dad if you develop osteoarthritis, but you can’t blame the running.

Further, those with prior traumatic knee injuries might be at risk for continuing damage due to the act of running. According to Runner’s World Sports Dr. Bill Roberts, people who have suffered ACL tears, regardless of repair status, are getting knees replaced 15-20 years earlier than their non-injured peers. 

Lastly, obesity may play a role in knee pain. For every pound of weight a person carries, they have four pounds on the knee when running. In other words, if you weigh 100 pounds, there are 400 pounds of force on the knee with each foot strike. While we’ve established that the pounding force of running on the joints is beneficial, too much force will cause pressure on the cartilage will break it down over time, possibly resulting in osteoarthritis. 

All of that said, even if you aren’t genetically at risk for joint issues, have experienced zero knee injuries in the past, and do not have an excessive amount of weight bearing down on your knees, there are still a few things you can do to keep your knees happy. 

Train smart: increase your mileage gradually, as to not put too much stress on your body at one time. 

Strength train: Overall strength ensures proper biomechanics and helps prevent any imbalances or weaknesses that may lead to possible injury. 

Don’t over do it: even too much of a good thing can be bad, and running is no exception. 

So, lace up your sneakers and hit the road…your knees will thank you. 

Running is inherently an individual sport.

OK, sure, if you are on a high school or college cross country or track and field team, I suppose you can consider running a “team” sport. But for the rest of us non student, recreational runners, it’s just us, our sneakers, and the pavement. (Or the trail, or the treadmill…but you get the idea.)

There’s no denying that one of the great things about running is the fact that you don’t need anyone else to participate in the sport. In fact, I’d be lying if I didn’t admit that one of the huge appeals to me as a runner is the opportunity running gives me to have alone, quiet, “me” time.

Time to reflect on my day, brainstorm posts like this very one you are reading, and solve the

problems of the world…or at least the ones in my own little world.

But one of the other really great things about running is the community. Runners are some of the most amazing, caring, encouraging people on this planet. And while there is nothing wrong with solo running, I’m going to boldly say that if you haven’t joined in on a group run, you are missing out. Here are ten reasons why:

10) Accountability. It’s hard to hit that snooze button when you know someone is waiting for you. It’s so much harder to sleep in when you know an entire group is waiting for you, and will likely give you a hard time the next time they see you if you skip this run.

9) Learning about the latest running gear/nutrition/races on the market. Let’s face it, this type of stuff doesn’t typically make the front page of the news, so it’s great to have some insider sources.

8) Having someone by your side to distract you from the endless, boring, long run miles. But even better…having someone by your side to share the amazing “it feels like we’re flying” miles.

7) Learning tips and tools of the trade from experienced runners, like how to properly perform a “Farmer’s Blow”.

6) Being entertained by the “old timers” who always have outrageous tales to tell, like the one time a local runner ran a whole mile off course, got chased by a raccoon, drank half a beer, and still ended up winning the race (this may or may not be a true story).

5) Broaden your friendship horizons. I’ve been on group runs with people from completely opposite backgrounds who voraciously debated opposing sides of hot topics, typically political or religious issues, as the miles ticked by. Chances are these people wouldn’t have normally given each other the time of day, yet through running, they have become close friends.

4) Become a faster runner. Hanging onto a pack of runners who are slightly stronger and faster than you can force you to step out of your comfort zone, push that lactic threshold, and train harder. But on the other hand…

3) Other runners can keep you in check. Does your workout call for a long, SLOW run at a specific distance? Staying back with a slower group will prevent you from pushing the pace. Be sure to tell the most sensible one in the group what your prescribed workout is, and they’ll remind you not to try and be a hero and run further than you should.

2) Free “life” advice. On group runs I have heard everything from how to deal with a teething infant, to suggestions on the best Chinese food take out restaurant in town, and absolutely everything in between.

But the number one, hands down, reason for joining a running group?

1) Finding other people who understand your type of “crazy”, like going to bed early on a Friday night just to wake up at 5:00 am and run 20 miles through a snowstorm the next Saturday morning. For fun.

So if you haven’t given your local group run a try, go. Join them. You don’t have to give up the solo life of a runner just yet, but the camaraderie, laughter, and valuable training (and life) tips you will take away from a group run will only enhance your running experience.

The other day I attended a meeting for a running club that is predominately made up of road runners. One of the main discussions of the evening was surrounding an upcoming race that would be run cross country style; in other words…not on pavement. People were nervous and intimidated. Many referred to a local beginner running trail and asked if this race would be as difficult as that particular (did I mention, beginner?) trail. As an avid trail runner myself, I was surprised at how much trepidation surrounded this very large crowd of runners, all over the thought of simply taking their running off road (we’re not talking super technical, mountain running here).

But in the running world, this is nothing new.

So many road runners find reason to shy away from trail running, because let’s face it: trail running is indeed harder. I won’t sugarcoat that fact or try to deny it; the twists, turns, technical footing, softer terrain, and of course, hills, all demand much more of a runner’s body.

But the greater demand is the exact reason why you SHOULD incorporate trail running into your training routine, at least occasionally.

If I had to sum up all of the benefits of trail running into one sentence, it would simply be this: you’ll get stronger and faster, all while reducing the risk of running related injuries. Do I have your attention now? Are you slightly more interested in trail running, or at least want to hear my side of this trail running argument? Let me explain further.

Trails are typically softer than the road.

This is great for your training for two reasons. One, the softer terrain (typically dirt or sand) offers less impact on your body compared to the constant pounding on pavement, which can help reduce the risk of overuse injuries.

Two, the softer terrain has more give to it, meaning you are going to have to work harder to run on it. This is especially the case when running on soft sand or mud. This benefit is likely the one most road runners grumble at. No one likes to see their pace drastically drop while effort increases. But the added effort translates over to stronger legs, which will result in (hopefully) faster paces on the road.

Variety is key.

A lot of running injuries are caused by muscular weaknesses and imbalances from the same, repetitive, forward motion that is required in road or treadmill running. How many times have you heard of a runner who “stepped the wrong way” off of a curb or into a pothole, resulting in an ankle sprain? Sure, some injuries are unavoidable, but many certainly could be avoided if the body was better prepared for quick changes in movement and direction.

Now, trail terrain is more variable than that of the road. Of course, there are expectations of long, straight, flat, fire road type trails, but for the more part you will likely encounter rocks, roots, divots, and trail that quickly and sharply changes direction. With the frequent terrain changes on a trail, runners are constantly forced to vary their running stride. Long strides, short strides, lateral movement (something you hardly ever see in road running), up hills, down hills, even leaps over a small stream or puddle, a trail runners movement is constantly changing. This varying running pattern forces runners to use different muscle groups, as well as challenge ligaments in the knees and especially in the ankles. And when you challenge muscles, you become stronger, and risk of injury decreases.

Proprioception.

A fancy science term that essentially means having awareness of where your body is, while in movement, in comparison to the environment around it. In order to prevent stepping on or even falling over trail hazards (rocks, roots, etc.), a far greater level of bodily awareness is required than typically needed when running on paved roads. The greater bodily awareness combined with the constant shifting of your body weight to avoid such obstacles while running will help increase your overall balance and stability. Balance and stability are not only essential skills that are needed in day to day life, but are both skills that are lost over time without practice. (Just picture your Grandmother trying to stand on her tippy toes trying to reach a box of cereal on the top shelf at the grocery store. )

Trails are more fun.

Sure, this one is more of a subjective opinion, but I doubt any regular trail runner would disagree with me. While you have to be on alert for things like rocks, roots, and grizzly bears (I’m only sort of kidding about that last one), you can leave behind the fear of traffic and completely zone out. The ever changing terrain and environment can help you avoid the monotony often felt running down the same paved road past the same cookie cutter houses. Avoiding monotony = avoiding mental burnout. Avoiding mental burnout = running more miles. Running more miles = stronger runner.

Plus, I doubt anyone will disagree with me when I say that breath taking forest views and fresh air are FAR more enjoyable than bland, industrial views and inhaling exhaust.

Now, I promise not trying to convert the most die hard road runners into trail lovers; you can keep your pavement, I’ll keep my dirt, and we’ll still be one big happy running family. But I do want to point out the benefits of trail running to any of you who may be intimidated or hesitant to leave the roads behind. For the reasons listed above and more, trail running can help you become a better runner.   I know that access to trails isn’t available to everyone, and we work with what we’ve got.  But…the next time the opportunity strikes, give trail running a try.  You may find it to be a fun, positive training tool you never knew you were missing out on.

Happy trails to you!

Many years ago, before I was a runner myself, I would hear of someone training for a marathon and assume they were the ultimate example of dedication and athleticism. I mean, running 26.2 miles, who does that? Only a true, badass runner at the top of their motivated, focused game, that’s who.

But now, 8 marathons later, I’ll be the first to tell you that marathon training is not nearly as regimented and perfectly calculated as it may seem. In fact, sometimes it can be messy, chaotic, and seem absolutely foolish, especially for us non-professional, non-elite athlete mortals.

Here’s a few realities I’ve learned while training for marathons:

Your social life will do a 180. Get ready to start turning down all Friday night happy hour invitations, because you’ve got to get up at 4:30 am on Saturday and put in a long run. And while you’re at it, go ahead and scratch out almost every other night of the week as well, because you’ll be far too tired to stay awake much past 8:00 pm. Your non running friends may go from supportive to distant, as they can’t understand why you’d subject yourself to this boring social calendar, simply for the sake of running. But have no fear: your new running partners will become your friends, and you will look forward to the early morning discussions about life, love, and the latest Saucony shoe release. I may be biased, but I think the conversations shared over miles trump any water cooler or happy hour gossip.

You will be hungry all of the time. There is something about a 16 mile training run that will make you absolutely ravenous. The “runchies”, as I like to call them, are relentless.  Some days, especially as your mileage increases, you’ll feel like you simply can’t keep up with fueling your body and therefore you want to eat absolutely everything in sight. Because of this, many people find they actually gain a few pounds during marathon training, rather than becoming some svelte runner, like the ones you see gracing the cover of magazines.

Your body protests non stop. Get ready for sore legs! If the delayed onset muscle soreness isn’t plaguing you, the random blister you got on your last run is. Or the chaffing from that unbelievably humid run paired with a new sports bra. Or the upset stomach from that new energy gel or post run recovery drink you tried. Isn’t all of this exercise supposed to be good for your body? And why do my shoulders hurt from RUNNING? You get the idea. The foam roller and ice baths will become your best friends, and you’ll become used to the “my legs are sore” limp that you’ve adapted.

Your laundry will be out of control. If you are a regular runner, then you are likely used to this phenomenon. But if the 5+ day a week training schedule is new to you, get ready to see your laundry pile spin out of control. This doubles for those of you training in finicky weather. Long sleeves for the start of the run, tank tops for the second half. Socks and sports bras galore, and don’t forget the sweaty shorts and tights and possibly jackets. I bet you never knew running required so much gear?

Whatever you do, don’t let the marathon training laundry pile gather in your car, or one day you’re trunk will resemble something that requires a hazmat suit.

Running starts to become your identity. You’ll have compression sleeves on under your work pants. You’ve replaced your regular Rolex with a sportier GPS enabled Garmin watch. Instead of carrying around a coffee cup, you’ve got a reusable water bottle, quite possibly one that came free with your last running sneaker purchase at the local running store. Instead of watching TV you spend your spare downtime researching different races and chiming in on online chat boards about the best way to prevent chafing nipples. People stop asking about your weekend and instead ask “how that marathon training” is coming along. Which leads me to the next point…

You begin to speak like a runner.“So did you hear that John just got a PR and a BQ last week, even though he almost bonked and thought he was going to DNF? It must have been that new GU he took before he hit the wall!” Your new running vernacular will utterly confuse the non runner crowd. What’s more, you become slightly frustrated over the fact that people can’t understand that a 10K and a marathon are NOT the same thing, not at all.

You will likely question your motives and doubt yourself a million times. Especially on those mornings when you struggle to get out of bed while your family sleeps soundly, or on the miserable long runs when it is raining and cold. You’ll have an absolutely smooth 10 miler one day, only to struggle to run a mere 3 miles a few days later, making you question if you are really cut out for this marathon business. You’ll miss an important training run (or two, or five…), you might even get sick. And more than likely you’ll finally show up to the starting line, fearful of the unknown, questioning why you ever signed up for this race in the first place.

But then you’ll cross the marathon finish line, 26.2 hard earned miles later.

And all of the weeks and months of soreness, runchies, blisters, early mornings, sacrifices, and self doubt will instantly seem worth it. Despite the fact that you can barely feel your legs, you’ll already be thinking about signing up for your next race.

Congratulations, you are a marathoner! You have joined a very small percentage of the earth’s population that has proven you are capable of running 26.2 miles. Now, go wash that laundry!

As with any sport, the running world has it’s own set of controversial debates and hot button topics among its community and athletes. And right up there next to “should headphones be allowed at races?” debate, is the case of the racing “bling”.

Bling. Hardware. Buckles. Medals.

These days it seems finishers medals are as abundant and as freely given as the paper cups of water served at race aid stations. Once reserved solely for race winners, medals are now more often than not handed to absolutely anyone who participates in a given race, regardless of placement, regardless of race distance, and in some cases, regardless if the runner even crosses the finish line at all. Here are just a few examples:

– RunDisney races, notorious for their strict cutoff times and sweeper “balloon ladies“, are widely known for pulling participants who cannot maintain the required pace out of the race long before the finish line, yet giving them finishers medals anyway.

– Spartan Race, an obstacle course race series known for penalizing people who cannot finish an obstacle with grueling burpees, does not referee the open course, and therefore gives medals to anyone who crosses the finish line…even if they didn’t complete the required obstacles and/or penalties that comprise the race.

– Speaking of finish line, in the case of the ever popular “virtual races”, you don’t even need a finish line anymore. Send your money to the virtual race organizer, and in turn they will send you a finishers medal, without you even having to ever leave your computer desk chair.

-In the ultra running community, belt buckles were traditionally given to runners who completed a 100 mile race. Now buckles are often given to those who run shorter distances, such as 100K, 50 miles, 50K, or even less. In fact, you can even earn yourself a belt buckle simply for promising to run 100 miles in the course of a month (see the virtual races above).

As a result of these examples and more, there is often heated discussion among runners over who truly “earned” their medal, and who did not. Runners who feel their achievements are diminished by others who didn’t put in as much effort as they did on the same course. To throw fuel onto the fire, we’ve got a subculture of runners who claim they solely run for the sake of collecting new medals. And who can blame these “bling runners“, really, with races competing with each other to see who can have the largest, gaudiest, and most medals? The traditional runners, that’s who will roll their eyes. These devout runners claim they don’t need any sort of material trinket to validate their accomplishments.

It’s enough to make your head spin, and wonder why any of it truly matters in the first place. After all, unless you’ve won a Gold in the Olympics, a finisher’s medal is truly just a cheaply manufactured trinket.

Or is it?

The thing I’ve always loved about running and racing is that even though the community is huge, the sport itself is 100% individual. Sure, coaches can provide you with tools and knowledge to become a better runner, and teammates can provide you with the inspiration and motivation to get out there. But no one can put in the training for you, and no one can cross the finish line for you. YOU have to do the work.

Therefore, in my opinion, your race is YOUR race, end of story. You know the effort you put into running that race on that day. You know if you completed the tasks required of the race. And you know the training and the hardships you went through to get to the finish line…or even just the starting line for that matter.

So whatever that medal means to you (or doesn’t mean to you, for that matter): own it.

If it is a representation of overcoming difficulties and achieving something you never thought you’d be able to attempt, never mind accomplish, then display that medal proudly.

If it is simply a material trinket that will never embody the experience of that race for you, then toss it in a drawer, donate it, or don’t even accept the medal in the first place.  Do the same if in your heart you feel you fell short or for some reason didn’t honestly earn that medal.

But regardless of what you do or what that medal means to you, don’t let someone else’s opinions nor actions take away from how you feel about YOUR accomplishment.

It’s your bling: own it.

One of the number one hesitations I hear from new runners is “I don’t want people to watch me run”.

I’ve known clients and friends who would purposefully run in the wee hours of the morning or late at night, simply so their neighbors wouldn’t see them struggling through their run. I’ve known beginner runners who refused to come out to group runs or races, for fear of people snickering under their breath about how they are too slow, or that they don’t belong there.

Before I even start debunking those fears, I will admit, I get it. Running can be intimidating.

Though I’d argue that our earliest human ancestors were designed to run; namely, running for food or running from becoming something else’s food, it is no secret that running is no longer a necessary life skill in our society. And with inventions like remote controls, moving sidewalks, and cars… half the time we don’t even have to walk anymore if we don’t need to. So yes, perhaps if you haven’t run since the gym teacher forced you to run a timed mile back in middle school, you may feel awkward and uncomfortable the first time you purposely pick up the pace from walk to trot to run. Muscles that have gone years without being fully engaged will jiggle, your stride will feel awkward and foreign, and you will more than likely start out way too fast, causing yourself to start gasping for air in no time at all. Nothing about running when you haven’t run for years (or ever, really) feels graceful.

I also get that runners as a whole can be intimidating. Neon, flashy running clothes, shiny new sneakers, high tech GPS watches. Svelte, tanned, muscular legs from countless hours pounding the pavement. A whole vocabulary of lingo that sounds like a language of its own. Talk of marathons and ultra marathons, when the thought of running a mere mile seems impossible to you. It is overwhelming.

But I’m telling you that you shouldn’t be embarrassed. And as an avid runner for nearly a decade, I will tell you why:

Have you ever been driving down the road in your car, passed a runner, and thought to yourself “Ha! What a fool! He/she looks like an idiot!” Or did you think to yourself “That is awesome! I wish I had that motivation and dedication he/she has to get out there and run.” I’m guessing 99% of you answered the latter. The majority of people you pass aren’t judging you…they are admiring you. You never know who you might be inspiring.

Everyone starts somewhere. Even the fastest runner once had to start with overwhelming task of conquering one single mile. Sure, for some it probably came naturally, but most runners probably struggled through that first run, just like you did (or will). And almost every single runner you encounter will not only remember that, but will be excited for you, because you are taking up the sport that they love so much. And don’t be afraid to ask about all of the new vocabulary, gear, and other things you might not know about. If runners like to talk about one thing, it’s most certainly running.

Your wellbeing, both physical and emotional, should not be negatively influenced by how you think other people perceive you. In other words: who cares what anyone else thinks, take care of YOU first.

Lastly, and most importantly in my opinion, is the fact that you’ll never know your true potential if you let the fear of embarrassment stop you. A quick internet search will reveal countless professional athletes who at one point were told they would never be good enough, or that they didn’t make the team. They didn’t let other people’s opinions stop them. Now, I’m not promising that you’ll be the next Kara Goucher or Meb Keflezighi, but my point is, you never know what you are capable of if you don’t let go of the fear of embarrassment and give it a try.

So, next time you start to feel embarrassment and intimidation creep up on you, remember this: the hardest part of anything new is the act of actually starting. And you are already doing it, so give yourself a pat on the back.  And run on, my friends.

It’s no secret that these days everyone is obsessed with technology, and runners are no exception. Look through the online photo album of a recent road race and I guarantee you that more than half of the shots will not be of runners beaming cheek to cheek or raising their hands in the air celebrating their accomplishments. No, instead you will see countless photos of runners crossing the finish line, head down, feverishly reaching to stop the clock on their GPS watches.

We are obsessed.

And in a society driven by gadgets and technology, it is no surprise. What was once a luxury in the running world, GPS (Global Positioning System) watches are now as common as a neon colored pair of running sneakers. But who can blame us? What runner wouldn’t want to know their exact distance run or pace at any given second, plus have the ability to immediately upload the data to our computers to analyze our run AND simultaneously brag to our friends on social media? Incase you’ve never met a runner before, I’ll go ahead and inform you: this group typically comprised of “Type A” personalities. And a valuable tool that can give us instant feedback regarding our performance is a temptation very few in the endurance community can resist.

But they (we) should try to resist more often.

While a GPS watch can indeed be a useful tool for training purposes, it can- and has – become a hindering crutch for many runners. So why should you give up your GPS watch…at least some of the time? I’ve got four good reasons for you.

1) So You Can Learn to Listen to Your Body.

So many runners now rely on the numbers on the screen of their GPS watch to determine their running pace, instead of listening to their bodies and running by feel. Relying on these numbers may physically and psychologically prevent you from being able to differentiate race pace, tempo pace, aerobic pace, and so on. What are you going to do if your GPS battery dies on race day? You need to have a general idea of what effort your body is putting forth without depending on technology.

Which leads me to my next point:

2) So you don’t become a slave to the GPS.

Let me ask a question: have you ever delayed or skipped a run because you forgot to charge your GPS watch and the battery is dead? You can admit it, I’m guilty as well. Sure, I totally understand the desire to know your splits or distance for a longer or important workout. But if you have come to rely on your GPS for your ALL of your training runs, finding out that you cannot run with the GPS for whatever reason may become frustrating, or even detrimental, to your training. And let’s face it, it starts to take the fun out of the sport you love.

3) They aren’t 100% reliable anyway.

I hate to be the one to break the news to you, but believe it or not, technology is not always accurate. GPS signals can be delayed, or even off in distance. As a result, the obsessive GPS runner may speed up or slow down their workout based on an inaccurate GPS reading, and therefore not reach their goal. Learning to pace based upon feel, and only relying on the GPS as a backup, will result in more consistent, successful workouts.

4) Don’t ruin your recovery.

Recovery days. We love them and we hate them. But easy workout days are prescribed for a reason; they allow your body to actively recover between more intense workouts. Now, as we’ve mentioned numerous times already, endurance athletes tend to be slightly obsessed with numbers. And being obsessed can lead to a hatred or dread for seeing a pace much slower than what we know we are capable of. For some people, knowing their pace at any given moment may cause them to push harder than they should for that specific workout. Leaving your GPS at home on easy runs will allow you to relax and focus on your pace based upon listening to your body.

Listen, you don’t NEED to know your pace and distance to enjoy a good run.  And you also don’t NEED to know your pace and distance to become a better runner.  Is the data provided by GPS watches helpful? Absolutely. But can it suck the enjoyment out of running? Yes.  And if you lose the love and thrill for running, what’s the point in even continuing?

So if you find yourself getting frustrated by the numbers that are…or aren’t…showing up on the gadget on your wrist, consider ditching the GPS. At least some of the time.  And remember why you loved running in the first place.