How My Smartwatch Changed the Way I Run After 50

 I've been wearing an Apple Watch for years, long before I started running in my 50s.

Back then, I didn't know much about its running features. When I first started running, I just opened the Workout app, selected Outdoor Run, and checked my distance and pace.

That was about it.

But I noticed something. Even when I thought I was running slowly, I was breathing hard and could feel my heart beating fast.

I wanted to understand why, so I started paying more attention to the data on my watch.

Checking my Apple Watch after an early morning run

Looking Beyond Pace

I started checking my heart rate along with my average pace.

What surprised me was how quickly my heart rate could change. Even a slight incline could make it rise noticeably.

At first, I was just observing the numbers.

As I learned more about easy running and keeping my heart rate lower during regular runs, I started making some changes.

Now, I pay more attention to my heart rate during my runs. If it starts getting too high, I slow down instead of trying to maintain the same pace.

Making Sense of the Data With AI

After my morning runs, I often looked at my workout details in the evening after work.

There was a lot of information in the Fitness app, but I wasn't sure what to make of it.

So I started taking screenshots of my workout details and uploading them to an AI assistant.

I asked it to act as an online running coach and help me understand my results.

Reviewing my running data with AI after a morning run

I knew it wasn't the same as having a professional running coach. But I could ask questions about my workouts, find out what I might need to improve, and learn about different ways to train.

That was how I started using my running data for more than just checking my pace and distance.

Building a Training Routine

As I continued reviewing my running data with AI, I started putting together a weekly training routine.

I usually run three or four times a week. My routine includes recovery runs, Zone 2 runs, and long runs. I also do tempo runs about twice a month.

I review my progress with AI and make changes to my training when needed.

I've also learned about strength and mobility exercises that might help with areas I need to work on.

I'm currently using the same approach as I prepare for my first half marathon in November.

I don't follow every suggestion, though.

Learning to Listen to My Body

As I've learned more about my running data, I've also started paying more attention to how my body feels.

I now have a better sense of how my breathing and heart rate respond while I'm running. Sometimes, I adjust my pace naturally without checking my watch as often.

I'm also getting a better feel for my cadence, although I still don't fully understand some metrics, like ground contact time.

I've also become more willing to change my training plans when something doesn't feel right.

If I notice discomfort during a run, I may stop rather than push through it. I might also replace my next run with some strength exercises, a walk, or a rest day.

Still Learning

I still don't understand everything my Apple Watch tells me, and I'm sure there's a lot more to learn about running.

But looking at my running data and talking through it with AI has helped me understand my training better.

These days, I pay more attention to how I feel during a run, not just what my watch says.

I'm still learning, and I'm enjoying the process.