Data is Good For Running; Until It Isn't
Useful data helps; too much data is overwhelming
Last week we took a look at how running by feel has an important role in distance running. This week, I'll be diving into the science of running - using data to inform our training.
If you wear a GPS watch, you’re collecting data. That data can (and should) inform how you run, when you run, how you recover, and so much more.
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Last week, I dug into how it’s important to disconnect from the numbers from time to time. How it’s good to rely on how you feel during the run to help you make informed decisions about speed, duration, and intensity.
Running by feel, I’ll remind you, is a skill that must be honed. I don’t think you are born with an innate feel for how a run should be.
But that's why numbers are great: they tell a compelling story about your training that helps inform you about training you haven't done yet.
What is “Data-Driven Running”?
Data that helps support our running includes pace, distance, heart rate, power, cadence, elevation...
These metrics can be tracked and they can be analyzed to help you make changes in your training that ultimately make you a better runner.
You most likely have a device on you right now - whether it’s a Garmin watch, or a Hume band, or a Helio ring - that’s giving you data about yourself as you read this. The data that it collects can help you adjust your training.
The data is objective, meaning it is specific and actionable based on the facts. For example, if you wake up with a high heart rate and an active stress level, what does that imply? It could mean you trained really hard yesterday and need more recovery or it could mean you’re getting sick (or are run down).
Knowing this information can and should help you adjust your training. Use the data you collect to help you make better choices about your training. For example, I woke up Thursday morning with “1 metric outside your normal range”. According to my Garmin, my HRV for this sleep was higher than usual.
I know the data and I’ll make a decision on how future workouts should go. [I’ll go to bed early, sleep in, run easy, and prioritize rest].
Strengths of Data-Driven Running
Data is so extremely important, both to collect and to use/analize. There’s no point in collecting it if you literally do nothing with it.
For me, collecting data is important. As I age and increase my weekly workout volume, rest is a priority for me. I use my Garmin app (Garmin watch) and the Zepp app (Helio Ring) to monitor my sleep and recovery.
Why? Because not being fully recovered has always been my biggest issue. I am using the data to make better choices about how hard I push myself, when I go hard, and when I back off.
We are all better runners when we’re healthy! And I’m doing my part to stay healthy.
Why You Should Consider Data-Driven Running
Data is at our fingertips. We’re literally wearing data 24/7, we just have to use it!
Using the data you are already collecting can keep you healthy, stop you from over training, or encourage you to train a bit harder!
These are the data metrics I look at regularly and you might want to consider as well:
- Weekly Intensity Minutes (including miles per week)
- Body Battery
- Sleep Score
- Resting HR
- Sleep Duration
Now just because these are the metrics I look at, doesn’t mean you need to as well. I’m a data-nerd and I like numbers, so I’m more likely to adopt a Data-Driven approach to training.
You? Maybe you’re all feel. There is nothing wrong with that!
What I think you should do is be comfortable training by feel AND with data. Some days require more data (like a track workout), while other days require you to dial into how you feel (hello recovery run days).
Both absolutely have their purpose. It’s about knowing when to run with some data behind your plan and when to run by feel.
Stay with me and if you have questions, leave a comment.
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