
A couple of weeks ago, I did something totally different. Running without a watch, device, or app tracking my distance or pace. And to my surprise—I absolutely loved it!
It wasn’t even a planned decision. I was rushing around, getting ready for my run, and just as I was about to head out, I realised I had forgotten my watch. Normally, I’d panic and rush back to grab it, but this time, I didn’t. It was a warm summer evening, and I just couldn’t be bothered to go back for it. Instead, I just hit the road. No clue how far I was going, no idea how fast I was running—just me and the open road.
And you know what? It was great.
Why I Ditched My Running Watch (and You Should Too)
When I left the house without my usual tech, I didn’t know how the run would go. Would I be constantly wondering how far I had gone? Would I be tempted to measure the route later?
Instead, it was one of the most freeing runs I’ve ever had. I was out for about an hour and a half, weaving through a few hills, exploring trails, and even finding a brand-new route I’d never have discovered if I had been fixated on hitting certain paces. The beauty of it all? There was absolutely no pressure—no comparing splits, no analysing my pace, just pure running. It was liberating.
I realizsed that sometimes we become too focused on the numbers. Be honest—how many times have you run back and forth near your house just to round up that last mile? Or how often have you gotten frustrated with yourself for running slower than last week, despite the effort being the same? We tend to forget that a run is a run—regardless of time, pace, or distance.
The Benefits of Running without a watch: Mind, Body, and Soul
Running without a tracking device brings a surprising number of benefits, both mentally and physically. Let’s break it down.
1. Mental Freedom: Without the constant data on your wrist, you’re free to just be in the moment. There’s no comparing your pace to last week, no stressing about whether you’ll hit a PB. Instead, you’re simply running for the joy of it. It’s incredibly liberating, especially if you’ve been feeling burnt out from the pressure to perform. Unplugging from the tech lets you reconnect with the pure enjoyment of running, reducing stress and anxiety.
2. Mindfulness and Nature Connection: Running unplugged is also an opportunity to reconnect with your surroundings. Without the distraction of notifications or the constant checking of pace, you can be more present. Whether you’re running through the city, countryside, or by the sea, it becomes less about the miles and more about the experience. It’s almost like a form of active meditation, where you can clear your mind.
3. Listen to Your Body: When you’re not obsessing over your pace, you can tune in to how your body feels. You might realise that you’re pushing too hard on days when you need to ease up, or maybe you’re coasting when you could pick up the pace. Listening to your body is key to staying injury-free and enjoying a long and happy running journey.
4. Rediscover the Joy of Running: Remember why you started running in the first place? It likely wasn’t about hitting a specific time or reaching a certain number of miles—it was about the feeling of freedom, the wind on your face, and the joy of movement. Running unplugged brings you back to that feeling, allowing you to enjoy the simplicity of just running.
Overcoming the Pressure to Track Every Run
We live in a world where we feel the need to track everything—steps, calories, miles, paces. While this can be helpful for training, it can also become a bit of a burden. There’s a sense of pressure to always be improving, always doing more. But running isn’t about perfection. Some runs are fast, some are slow. Some days, your legs feel like they could go forever, and other days, you’re counting down the minutes to the end. And that’s okay.
Letting go of the need to track every run can help break this cycle of pressure. By allowing yourself the freedom to just run, you might find that you actually enjoy it more, and the performance gains may come naturally over time.
How to Embrace the Joy of Running Without a Watch
Ready to give it a try? Here are some tips to help you get started:
1. Plan a Route You Love: Pick a familiar route where you know you’ll feel comfortable and confident. This will help ease any anxiety about not tracking your progress. Or, if you’re feeling adventurous, try exploring a new area where you’ve never run before!
2. Focus on Effort, Not Distance: Run by feel rather than aiming for a specific distance or pace. Pay attention to how your body feels—are you pushing too hard, or can you pick up the pace? This allows you to run more intuitively and enjoy the process.
3. Run for Time (Loosely): If you can’t quite shake the urge to track something, set a loose time goal—say 30 minutes or an hour—and then forget about it once you start running. You’ll be surprised how freeing it feels to not have a timer beeping at you constantly.
4. Run With Music or in Silence: If music helps you enjoy your run more, make a playlist that boosts your mood and keeps you moving. Or, try running without music to fully immerse yourself in your surroundings. You might find that running in silence is even more calming than you expected.
Challenge: Your First Unplugged Run – Tips to Get Started
I challenge you to go for one tech-free run this week. Just one. No watch, no app, no tracking. Let yourself be free from the numbers and focus on how good it feels to simply run. It might feel strange at first, but I promise you’ll love it.
Remember:
- Choose a route you love or explore somewhere new.
- Don’t worry about your pace or distance—just run!
- Take in the surroundings, enjoy the moment, and remember why you started running in the first place.
Running Is More Than Numbers
At the end of the day, running is about so much more than miles or minutes. It’s about how you feel, the joy of moving your body, and the mental clarity it brings. So, if you find yourself feeling overwhelmed by numbers and tracking devices, give yourself permission to run unplugged once in a while. You might just rediscover your love for running all over again.