How to Use a Running Watch

Owning a running watch and using a running watch are completely different and the reason being is that most people don’t know how to use running watches. Watches for running come with a dizzying array of features and many couldn’t even tell you what features that they have on their sports watches. Until you actually learn how and use the features for your runs, it’s difficult to know what will benefit your training performance.

Depending on how serious a runner you are, a basic running watch could be a good jumping off point. After learning the features and training with a basic running watch you may find that you want to get into more advanced features such as a heart rate monitor or a GPS running watch. But for now let’s cover the minimal features that runners need and how to use a running watch.

The 3 must have features to look for when buying a running watch:

• Stopwatch Chronograph
• Lap Memory
• Countdown/Interval Timer

Stopwatch Chronograph

The chronograph mode (or ‘stopwatch’) times your runs in hours, minutes, seconds and fractions of a second. Most sports watches use a start/stop button and a lap button which can pause the display without stopping the stopwatch, so you can check your time at mile markers at the end of each lap. The chronograph mode is a basic feature in watches for running and all runners need the chronograph mode to be able to time their runs. If you stop during your run, you can also stop and restart the chronograph to get an accurate timing of your run.

Lap Memory

Runners who do a lot of repetition work as part of their workout, need a lap memory to keep track of all their times. Most running watches will store your lap times so that you can review the times you ran later. The amount of laps that they store will vary. Here are a few examples of why you need to record your lap/split times:

• You are running a marathon and you would like to review your split times at each mile marker and the half way point.
• You are running intervals by distance instead of time and you may want to record your lap times after each interval to review later.
• You are running your regular run and you want to record your times at consistent markers along the way so that you can compare them with previous runs on the same route.

Are you seeing how the lap/split times might benefit you in your training performance? Your running watch should give you both your lap and split times. The difference between your lap and split time is that the lap is the recording of how much time has elapsed since the last lap that you recorded. Your split time is how much time has elapsed since the start of your run (when you initially started your chronograph/stopwatch). The following diagram might help to explain further the difference between split and lap times.

 

Running watches will record anywhere from 10 laps to 150 laps and most will allow you to store sessions as well. If you want to record each mile on your marathon, then you will need a watch that stores 26 laps, and if you wanted a watch that will keep your first marathon in it’s memory so you can also record your next workout, then you will need a watch that stores separate sessions and more laps. On most sports watches the screen is split into two: one half shows your overall time and the other shows your current lap time.

Countdown/Interval Timer

If your workout includes speed sessions based on effort over time rather than distance, you will want to look for the countdown/interval timer function. The countdown timer lets you set a single time and specify whether you want the timer to beep and repeat the countdown at the end of the first cycle. This is only useful if you run intervals and recoveries of equal time (i.e, 2 minutes on, 2 minutes off). Sport watches with interval timers will allow you to program different time lengths and save them as a sequence. For example, an interval timer that is programmed with 2 different times would work well with a repeat session of 5 minutes fast, 2 minutes slow.

It can be confusing to read about how to use running watches. The best method for learning is to use it. Don’t short change yourself, when you shop for your running watch, read the reviews and keep in mind the 3 important functions just covered (chronograph, lap times, countdown/interval timer) and try to purchase a running watch that includes them. If you use these functions while you train, your performance will improve.

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