Modern fitness trackers and running watches offer runners detailed insights into metrics such as pace, distance, and heart rate. However, some experts caution that an overemphasis on data can detract from the overall running experience, potentially causing what some call “paralysis by analysis.”

Mario Fraioli, a running coach based in the San Francisco Bay Area, suggests that runners—especially those new to the sport—may benefit from occasionally leaving their devices behind. Instead of focusing on every available metric, he recommends prioritizing a few key data points, such as how often one runs, weekly mileage, and the perceived difficulty of each run. According to Fraioli, tracking too many variables, like sleep data, can sometimes discourage runners from exercising when they might actually feel ready to run.

Experts emphasize the importance of tuning into one’s physiological cues, including how the legs, lungs, and mind respond during exercise. Fraioli highlights simple methods for assessing effort, such as the “talk test,” which gauges intensity based on a runner’s ability to speak during activity. For instance, during high-intensity workouts, a runner might only be able to utter one or two words without pausing, whereas on longer or easier runs, speaking in two to three full sentences should be manageable before needing to catch a breath.

Another useful tool is rating perceived exertion, a scale from one to ten where one represents minimal effort and ten indicates maximum exertion. Runners are encouraged to aim for moderate effort levels—around four or five—during easier sessions and higher levels—roughly seven to nine—for more demanding workouts. One suggested approach is to run without checking the watch in real time, then reviewing the recorded paces afterward to better understand how different speeds feel.

Keeping a written training log is also recommended to track progress over time. Recording subjective information such as energy levels, any discomfort or pain, and overall mood before, during, and after runs can help runners monitor trends and make informed adjustments to their routines.

While fitness technology remains a valuable resource, these strategies encourage a balanced approach that integrates technological data with greater awareness of the body’s natural signals, aiming to enhance both performance and enjoyment for runners of all levels.