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The rise of running watches from brands like Garmin, Apple, and Polar has been a game-changer for runners. These devices provide valuable insights, from heart rate monitoring and training zones to tracking intensity between hard sessions and recovery days. They also offer detailed data on speed, cadence, and ground contact which are key factors in assessing progress and performance.

But having the data is only part of the equation. If you’re looking to improve areas like speed, cadence, and running efficiency, do you know how to translate those numbers into action? This is where running coaching comes in.

How does the combination work?

1. Accurate Performance Tracking

A running watch tracks key metrics like:

• Pace & Distance – Helps you understand your speed and progress.
• Heart Rate – Monitors intensity to avoid overtraining or undertraining.
• Cadence & Stride Length – Assists in optimising running form.
• VO2 Max & Recovery Time – Gives insight into fitness level and readiness for the next session.

2. Personalised Training Plans

A coach uses the data from your watch to:

• Design structured workouts tailored to your fitness level.
• Adjust your plan based on real-time performance and recovery.
• Prevent injury by ensuring balanced training loads.

3. Smarter Training with Data Feedback

A running watch alone gives numbers, but a coach interprets the data to:

• Identify weaknesses and areas for improvement.
• Adjust training intensity to maximise gains.
• Spot early signs of overtraining or potential injury risks.

4. Motivation & Accountability

• Your watch keeps you accountable with reminders and goal tracking.
• Your coach provides feedback, encouragement, and strategy adjustments.

5. Race Day Optimisation

• A coach can analyse race pace strategies using your historical data.
• Your watch helps with real-time pacing to stick to the plan and avoid burnout.

What do the metrics tell a coach?

• Resting Heart Rate Monitoring: A small change in resting heart rate can be due to factors like stress, caffeine, or lack of sleep, but a noticeable increase often signals physiological stress, such as illness or overtraining. Coaches find this useful to track clients improved fitness but also when training needs taper or complete rest is needed. 
• HRV (Heart Rate Variability): Higher HRV often means better fitness and a resilient nervous system, while low HRV can indicate fatigue or stress. During illness, HRV may temporarily spike or drop as the body adapts, making it an important metric to track. Again a useful score for you and your coach to keep track of especially building up training intensity and working towards big race events just to make sure you aren’t overdoing it. 
• Training Readiness Scores: Smartwatches like Garmin now aggregate multiple factors such as: heart rate, HRV, sleep, and recovery to gauge whether your body is ready for a hard session or needs rest. If your score is low, your body is likely under strain, whether from training, stress, or even an oncoming illness.

Using Data to Train Smarter

So, how does a smartwatch “know” if you’re sick or overtrained? It’s not magic, it’s the combination of real time data like heart rate, HRV, and recovery scores. Even small deviations from your baseline can signal the need for extra rest. While a smartwatch won’t replace a doctor, it can help you recognise patterns in your health and performance before issues arise. 

By combining wearable technology with expert coaching, you’re not just tracking progress, you’re optimising it. With the right guidance, you can become a stronger, more efficient, and injury free runner.

My Complete Health Coaching Services

A smartwatch can track your numbers, but understanding how to apply them is the key to improving performance. As a coach at My Complete Health I can help analyse your running form, break down your data, and provide targeted drills and training sessions designed to enhance specific aspects of your running. Which is why we offer 121 personalised training, including online training plans. More than just about getting faster…refining your technique can also reduce injury risk and ensure longevity in your training. Schedule a free consultation to get started.