Apps, Watches, or Nothing at All? How to Make Data Work for Your Running

Kate Mihevc Edwards PT, DPT
Mar 30
5 min read

Tech has completely changed the way we run. You no longer need to guess your pace or use a stopwatch and a paper map to figure out your route. Now, we’ve got all the data we could possibly want — and then some — thanks to running apps and sports watches. But with so many options out there, how do you figure out which one is actually right for you? Let’s break down the pros and cons (based on actual research) — and why sometimes the smartest choice might be to leave the tech at home.

Running Apps: Easy, Social, and Budget-Friendly

Running apps like Strava, Nike Run Club, and Runna have exploded in popularity over the last decade. They’re easy to download, free (or low cost), and packed with data like pace, distance, elevation, and even heart rate (if you pair them with a monitor).

Research shows that running apps are especially popular with newer runners. A study of over 2,100 race participants found that apps are more likely to be used by younger, less experienced runners looking for motivation and basic training feedback (Janssen et al., 2017). So if you're just starting out or working toward a new goal, an app could be exactly what you need.

Why Runners Love Apps:

✅ Cost-effective – Most are free or have a low-cost premium version.

✅ Social connection – Apps like Strava let you join virtual races, track your friends, and cheer each other on.

✅ Easy to use – Hit “start” and go. No complicated setup.

✅ Tons of data – Pace, distance, heart rate, elevation — it’s all there.

But There’s a Catch:

❌ Battery drain – Long run? Better bring a charger.

❌ Phone dependency – Carrying your phone while running isn’t exactly comfortable.

❌ GPS accuracy issues – Apps rely on your phone’s GPS, which can be spotty in urban or wooded areas.

Sports Watches: Data-Heavy and Designed for Runners

Sports watches from brands like Garmin, Coros, and Polar are designed specifically for athletes. They use high-accuracy GPS, heart rate monitors, and barometers to deliver real-time performance data. You’ll get advanced stats like cadence, VO2 max, and recovery time — the kind of stuff that makes data nerds drool.

But how accurate are they, really? A 2020 study compared eight popular sport watches and found that while they were generally pretty solid in open areas, they could underestimate distance by up to 9% in urban and forest settings due to signal interference (Gilgen-Ammann et al., 2020). And if you’re focusing on heart rate data, the Apple Watch came out ahead with a mean absolute percentage error of less than 10% — better than most others (Germini et al., 2022).

Why Runners Love Watches:

✅ High accuracy – Better GPS and heart rate tracking than phones.

✅ Advanced performance feedback – Want to know your stride length or lactate threshold? A watch can tell you.

✅ Hands-free – No need to carry your phone.

✅ Long battery life – Some watches can last for days.

But Here’s the Flip Side:

❌ Pricey – A good watch will set you back anywhere from $200 to $600+.

❌ Learning curve – All those metrics can be overwhelming at first.

❌ Less social connection – No built-in community like you’d get with an app.

The Data Trap: When Too Much Info Backfires

Data is great — if you know how to use it. A 2024 study found that self-reported running distance and pace were surprisingly reliable when compared to GPS watches, especially among younger runners (Bullock et al., 2024). That’s right — you might already be more in tune with your body than you think. Or, if you are as in tune as you thought then data can be very useful to help teach you what your body is feeling at specific times.

But here’s the problem: too much data can actually make running more stressful or negatively impact your mindset. Obsessing over pace, heart rate, and recovery time can lead to overthinking and unnecessary anxiety or self doubt. Especially if you are an elite or highly competitive athlete that has to race no matter what your readiness score or heart rate is. \

Before you start micromanaging every metric your watch or app spits out, make sure you’ve got the basics covered and have a plan around when you are going to look at your data and integrate it into your training. Data should help you — not stress you out.

The Third Option: Leave the Tech at Home

Sometimes the smartest thing you can do is leave the tech behind. Running without a watch or an app allows you to actually listen to your body. You’ll learn to pace yourself based on feel, not numbers. You’ll become more aware of your breathing, your footstrike, and how your body responds to different efforts.

Try making one run a week a “naked” run (no tech). It’s refreshing — and you might be surprised by how much better you feel afterward.

RUNsource: The Coach and Healthcare Provider in Your Pocket

Here’s the thing — most apps and watches can track your data, but they can’t tell you what to do with it. That’s where RUNsource comes in. RUNsource isn’t a tracking app — it’s a knowledge hub. It’s like having a coach and healthcare provider in your pocket.

Need help adjusting your training plan? Struggling with an injury? Want to improve your form? RUNsource gives you expert advice on training, injury prevention, recovery, and performance — all tailored to runners.

RUNsource works alongside any app or watch you already use. It fills the gap between raw data and actual strategy — helping you make smarter decisions about your running.

So... What’s the Best Choice?

The truth is, you don’t have to pick just one. Use a running app for convenience, a sports watch for better accuracy — and sometimes, leave them both at home to reconnect with your body. And when you need expert guidance, RUNsource will be there to keep you running strong.

References

Gilgen-Ammann R, Schweizer T, Wyss T. Accuracy of distance recordings in eight positioning-enabled sport watches: Instrument validation study. JMIR Mhealth Uhealth. 2020;8(6):e17118. doi:10.2196/17118.
Germini F, Noronha N, Borg Debono V, et al. Accuracy and acceptability of wrist-wearable activity-tracking devices: Systematic review of the literature. J Med Internet Res. 2022;24(1):e30791. doi:10.2196/30791.
Janssen M, Scheerder J, Thibaut E, et al. Who uses running apps and sports watches? Determinants and consumer profiles of event runners’ usage of running-related smartphone applications and sports watches. PLoS One. 2017;12(7):e0181167. doi:10.1371/journal.pone.0181167.
Bullock G, Stocks J, Feakins B, et al. Comparing self-reported running distance and pace with a commercial fitness watch data: Reliability study. JMIR Form Res. 2024;8:e39211. doi:10.2196/39211.