Running Watches

Running watches have become an indispensable tool for runners and endurance athletes. Once simple devices for tracking distance and pace, modern running watches now provide detailed metrics and statistics to help runners train smarter and maximise performance.

What to Look For in a Running Watch

When choosing a watch for running, there are several key factors to consider based on your individual needs and budget:

• GPS Accuracy → The GPS is arguably the most important component of any running watch, allowing it to accurately track your outdoor running stats like distance, pace, route mapping, and more. The latest watches use multi-satellite positioning systems for improved connectivity and precision.
• Battery Life → Since constant GPS use drains the battery quickly, opt for a watch with enough juice to last your longest training runs and races if tracking them. Watches range from 5-30 hours of GPS battery life.
• Tracking Metrics → All running watches will track basics like distance, time, pace, routes, laps, and intervals. More advanced watches add metrics like vertical oscillation and ratio, ground contact time, stride length, performance condition, training load, and more. Consider what data would be most helpful for your training.
• Smart Features → Many newer GPS watches double as activity trackers and smartwatches, offering amenities like smartphone notifications, contactless payments, storage for music, safety/tracking features, and compatibility with other apps and sensors for cycling, swimming, strength training and more. Think about your multi-sport needs.
• Comfort and Durability → A running watch should be lightweight, breathable, and streamlined enough for all-day wear without impeding your movement. Durability factors are water resistance, scratch-proofing, buttons/bezels to prevent accidental activation, and impact/drop resistance.
• Price → Basic GPS running watches start under £100, while advanced multi-sport smartwatches with all the bells and whistles can cost £400-500. Set your budget then weigh the pros and cons of each feature.

Top-Rated Running Watch Brands

Several companies lead the market in running watches. Below are the stand-outs in the field along with some of their best-selling current models.

Garmin

When it comes to advanced running/multi-sport GPS watches, Garmin dominates with their Forerunner and Fenix lines. Renowned for extremely accurate GPS tracking enhanced by GLONASS and Galileo satellites along with in-depth performance metrics, they set the standard that other watch brands aim to match. Flagship models like the Forerunner 945, Fenix 6 Pro, and Enduro caters to hardcore athletes and adventurers with a rugged build, extensive battery life of up to 120+ hours in GPS mode, and endless data customisation. Simplified versions like the Forerunner 245 and 45 bring core running/training features to recreational users at lower price points.

Key Garmin Running Watch Pros:

• Best-in-class GPS accuracy
• Robust performance stats
• Long battery life options
• Rugged, outdoor-friendly designs

Coros

A relative newcomer, Coros has quickly shaken up the running watch game with their Pace 2, Apex Pro, and Vertix lines. While they trail Garmin and Polar in the breadth of features, they stand out with their intuitive interface, graphically clear displays, and amazing battery life thanks to their low-power GPS chipset. Boasting up to 240 hours of runtime in GPS mode, their flagship Vertix watch provides hardcore ultra runners and adventure racers more juice for their buck along with core essentials like route mapping, training plans and load monitoring.

Key Coros Pros:

• Outstanding battery life
• Easy-to-use interface
• Durable for rugged terrain

Suunto

Targeting outdoor adventurers, Suunto touts detailed topographical route mapping and altitude metrics along with multisport tracking. Models like the Suunto 9 Peak boast impressive up to 170 hours of GPS battery life to accompany runners and hikers deep into the wilds while monitoring steps, calories, sleep and stress. Though focused on outdoor functionality over in-depth performance metrics, Suunto moves toward smarter training with features like adaptive guidance that adjusts to your recovery and fitness levels.

Key Suunto Running Watch Pros:

• Ideal for hiking and ultra distances
• Advanced route mapping capabilities
• Rugged builds for outdoor abuse

How Do Running Watches Work?

Running watches utilise a combination of GPS, GNSS satellite connectivity, motion sensors, and wrist-based heart rate monitoring to gather data about your runs, training patterns and fitness progression. Here’s a breakdown of key technologies:

GPS

The global positioning system pinpoints your watch’s location via satellite to accurately calculate distance and pace as you run while also mapping out your route. Standard GPS accuracy falls within 5-10 meters but newer multi-satellite systems like Sony’s QZSS, the European Galileo, and China’s BeiDou improve precision and connection reliability in challenging terrain. GPS works by receiving signals from at least three satellites in orbit, then uses trilateration to pinpoint location based on how far away each satellite is calculating transmission time delays. Augmenting with GLONASS, Galileo or Beidou satellites provides more reference points for better precision since accuracy improves the more satellites connect. Some high-end running watches also tap built-in maps to track your route and then compare it to digital mapping data for further accuracy. Keep in mind connection can still get disrupted among tall buildings or trees briefly, so look for watches with accelerometer/compass backups to fill any tracking gaps with motion sensor data. Generally GPS signal begins to degrade between three tall buildings, and lose connectivity if deprived for more than a few seconds, so an accelerometer bridges timing and distance until the satellite link resumes.

Wrist Heart Rate Sensors

Optical sensors on the back of your running watch shine light into capillaries just under your skin and then record the changing light reflections as blood pulses through vessels to detect beats per minute. This allows for continuous heart rate monitoring without a chest strap along with key metrics like calories burned, HR zone training status, recovery time estimation and more. Accuracy has vastly improved in recent years as sensor technology and custom algorithms advanced specifically for sports use cases. Factors like skin colour, hair density and naturally narrow capillaries can interfere with optical sensor precision so some companies use ancillary skin contact patches to augment readings. Combining these two data inputs provides more accurate tracking even for interval training with dramatic heart rate spikes and plunges. Using two green LED lights instead of the standard single one also boosts capillary detection improving optical accuracy. Those highly reliant on heart rate for zone training should consider dual sensor watches or occasional chest strap calibration.

Accelerometers

These motion sensors track metrics like pace, distance, lap counting, stroke detection and more during non-GPS activities like indoor running by detecting arm movements. When running outside, they validate GPS data through comparison for better precision. Accelerometers work via microscopic crystal structures that get stressed by movement/vibrations, generating electric signals proportional to motion intensity. Running watches then convert these voltage signals into useful performance metrics. Newer running watches use triaxial accelerometers measuring across three axis (up/down, side/side, forward/back) instead of just one vector for more accurate readouts unaffected by uneven wrist rotations during movement. Accelerometer limitations center around tallying steps and strides rather than true pace/distance so indoor use still serves best for treadmill running where these values get entered directly. They fill helpful tracking gaps when GPS connectivity briefly drops mid-run.

Gyroscope and Compass

Further enhancing activity tracking and positioning, the gyroscope detects rotational motions while the compass indicates direction/orientation. Together they bolster GPS mapping for clearer routes and mileage calculation improving accuracy. The gyroscope specifically helps track intervals or rep count during strength training by detecting repetitive motions. It also assists running power measurement determining torque and rotation. The compass meanwhile helps maintain bearings when out on remote trails aiding navigation when paired with route mapping. Together with the GPS location, they keep bearings precise even when the signal gets disrupted. For hikers and ultra-distance trail runners traversing long distances in the wilderness, the compass provides peace of mind against getting lost when Out Of Grid. While not as accurate as dedicated hiking compasses, their coupling with GPS mapping make running watch compasses reliable for staying oriented provided batteries maintain charge.

Altimeter

Runners and hikers traversing hilly terrain benefit from the barometric altimeter which tracks elevation gains, losses and total ascent/descent based on air pressure shifts. This also assists GPS calculations adversely affected when running vertically among urban canyons or scale mountainsides. Total climb data lets trail runners gauge the difficulty of routes and assist planning while also quantifying conditioning improvements hiking or running certain verticals. Key metrics unlocked include total ascent/descent, vertical speed, total climb, and altitude acclimation effects. Some watches also chart elevation across your route via GPS for a contour mapping effect. While smartphone barometers can work moderately well, watches with dedicated sensors improve precision. Accuracy iters within 3-5% standard deviation but performance declines the more variable the weather that day. Recalibrating the baseline elevation at the start of each run counters this. Overall altimeters bring welcome data for those training routes with substantial cumulative climb.

Thermometer

Particularly applicable for running in temperature extremes, an integrated thermometer reports ambient temperature during your workouts aiding safety and performance. The sensor gets embedded in the watch casing since wrist skin contact temperature will misrepresent ambient figures. This allows gauging evolving conditions during longer efforts and aids in gauging hydration/cooling needs proportional to rising mercury especially important in marathons and endurance races. Threshold alerts can be set to notify you if temps spike to dangerous levels curtailing workouts before heat exhaustion sets in. Temperature also significantly impacts heart rate so gathering this metric lets physiological models improve calculations for zones/VO2 max establishing baselines tailored to different environments. While not ubiquitously offered yet, the trend sees more companies adding external thermometers into running watches acknowledging their utility.

Advanced Metrics Made Accessible

Thanks to the breadth of biometrics running watches now track, proprietary algorithms crunch numbers to generate easy-to-understand performance indicators letting athletes train smarter without needing a coach or lab testing. Metrics like VO2 max, training load, recovery time, race predictors and more now feature prominently across devices. Simplifying complex physiological processes into actionable scores empowers athletes to evaluate efforts, balance training properly, sharpen race execution and unlock genetic potential through customised workouts. Running watches evolve rapidly to democratise sophisticated lab metrics through continually refining sensors and sports science modelling. Expect future efforts quantifying fatigue indicators, muscle oxygen utilisation, biomechanical efficiency statistics like running power/form analysis and more to further personalise training.

VO2 Max

This coveted benchmark measurement indicates the maximum oxygen uptake (VO2) during intense exercise correlating closely to cardiovascular endurance fitness and performance ability. Historically requiring specialised stationary lab equipment like treadmills and mask sensors, watches now estimate your VO2 max by tracking pace/heart rate response across many workouts and then comparing to internal sports physiological models. Values go from low 20’s for sedentary people up to mid 90’s for elite athletes (measured in ml/kg/min). The key lies in consistent training for the watch to learn your cardio responses - thus VO2 max estimates get more accurate over time as your fitness level also improves through structured workouts. Monitoring this value lets athletes quantify conditioning gains, while periods of plateau help identify when training needs fresh stimulus to break through. VO2 max doesn’t apply well to strength sports but serves as an invaluable benchmark for runners, cyclists and endurance athletes.

Training Load

Also referred to as training stress score/load, this metric quantifies strain from recent exercise by factoring duration, frequency, intensity, heart/breathing rates and more into a cumulative score. Viewing acute vs chronic load helps determine optimal training stimulus along with overload avoidance. Spikes in your acute training load substantially above chronic baselines significantly increase injury risk from overtraining due to exhausted recovery abilities. Monitoring this metric aids in managing fatigue and moderating progression for better adaptation.

Recovery Time

Combining workout intensity and volume data with heart rate variability patterns overnight, these proprietary algorithms suggest recuperation duration before intense training again so muscles properly repair, strengthen and avoid breakdown. Your fitness level factors in so the recovery time needed reduces as conditioning improves. This allows determining optimal intervals between hard efforts and serves as a check against overzealous egos pushing too hard too often. Think of it as a scientific crystal ball for planning smart rest periods tailored specifically to you.

Race Predictor

Crunching training paces across different heart rate zones using internal physiological models, these tools predict Ideal pace ranges for race distances and projected finish times based on your tracked workout history. The key lies in consistent training so algorithms learn your speed capabilities correlated to cardiovascular effort. This allows adjusting race strategies for optimising performance relative to current fitness. Comparing projected race times against actual results post-competition also indicates training effectiveness and helps update individual models.

Lactate Threshold Measurement

A pivotal marker of endurance ability, the lactate threshold indicates the exercise intensity where lactic acid begins accumulating rapidly in muscles forcing a decrease in power output. Using heart rate variability data, some watches now pinpoint this threshold and then recommend custom training intensities for maximising adaptations specific to your physiology. The key to structuring interval sessions effectively, the lactate threshold offers an objective intensity guide superior to relying on the perceived effort which varies from day to day. Consider incorporating lactate threshold-centered training to gain an extra sharpened edge.

Body Battery

Garmin’s proprietary Body Battery metric offers a score of available energy reserves based on sleep, stress, fatigue levels and more. This lets athletes balance training rigours against recovery needs to avoid overtraining. Watch your Body Battery percentage drain with intense efforts then rebuild overnight as you sleep. Low overnight recharge rates indicate fatigue accumulating so you modify the next day’s training accordingly. Think of it like a gas tank fuel gauge for the body correlated to workout tolerance. It proves one of the more intuitive performance metrics for moderate training.

Running Power

A relatively new statistic measured via advanced wrist sensors, running power indicates the amount of energy exerted with each foot strike quantified in watts. Similar to cycling training, tracking running power helps find your most efficient form by reducing excess braking force and impact intensity. Cues like reducing vertical oscillation, shortening ground contact and correcting stride length imbalances optimise mechanics for faster paces and injury avoidance exploring your untapped potential. Underutilised presently, running power marks an intriguing new training metric likely to gain wider implementation.

This just scratches the surface of the unprecedented biometrics running watch brands have brought from lab to wrist through easy-to-understand numbers, allowing runners to train smarter with ever-increasing customisation. Running watches have evolved by leaps and bounds from humble timing tools to sophisticated data hubs unlocking a world of insight for tracking-savvy modern runners. By understanding key features like accuracy, battery life, smart functions and durability outlined here along with specialised additions that aid particular goals, it becomes easier to match expectations to ideal models. Whether the focus falls on hardcore race performance, customised structuring for PRs and podiums, finally cracking that sub-3-hour marathon, or just improving general health through athletics made more fun by statistics, benefits now abound.