This article is aimed at entry-level runners and talks about how to understand the data on the sports watch and APP interface. Help us run daily and detect various data of the body during exercise.
There are slight differences in the interface of mainstream sports watches, but several core data are similar. Compared with some complex advanced data, it is basically enough to understand the basic data in the early stage.
Pace
A core data that entry-level runners will care about, the unit is usually minutes per kilometer. For example, what everyone calls 5 minutes per kilometer.
Pace is related to distance and time, so if you want to have an accurate pace, you must ensure that the star search and positioning are accurate when using a watch or APP.
During a complete running process, there are usually average pace, pace per kilometer, maximum pace, etc. The pace per kilometer corresponds to the time it takes you to run each kilometer. You can use this data to refer to the pace during running. The maximum pace is the fastest real-time pace during the entire running process. For example, if you suddenly accelerate, the watch will record the fastest speed during this period.
Generally speaking, the pace displayed on the watch during running is also the real-time pace during the actual movement. Every time a kilometer is passed, a time signal will be displayed, showing the time taken for the past kilometer.
is similar to the concept of "pace". Some APPs will have a separate "speed" item, usually in kilometers per hour, such as 10 kilometers per hour. In fact, it is converted to 6 points of speed, but the speed item is in the runner Not commonly used in groups.
's perception of pace can help runners complete training and competitions more "stable". For most runners, running at a constant speed throughout the marathon is the most scientific and reasonable state.
Therefore, in daily training, it is particularly important to slowly hone the perception of speed based on pace data and body sensation.
Heart rate
Sports watches usually use photoelectric heart rate , which is the data measured by the LED light close to the wrist and the photosensitive sensor . Previously "My heart rate is very high while jogging, what should I do?" "It is mentioned in photoelectric heart rate that it is actually "converted" to .
It can only be used as a reference - the accuracy of the data will be affected by factors such as loose fit, sweaty wrists, and uneven wearing positions. Using the same watch for a long time can serve as a reference.
Correspondingly, the heart rate data on the APP interface is also divided into average heart rate, maximum heart rate, and heart rate data per kilometer . You can use the heart rate data per kilometer to correspond to the pace to detect your sports performance.
During exercise, the heart rate displayed on the watch is also real-time heart rate, which can help you control exercise intensity in a timely manner.
Especially in hot summer, real-time heart rate monitoring is particularly important. Some watches can set a high heart rate alarm. When the heart rate reaches the set value, it will remind you that the exercise intensity is too high and you should slow down.
At the same time, observing the changes in heart rate can also monitor in real time which exercise zone you are currently in, so as to complete the training content efficiently and reasonably.
Cadence & Stride
Cadence refers to the number of times your feet alternate per minute. The mainstream view is that running cadence should be controlled at around 180 times, which is most suitable for runners.
Different sports watches have slight differences. The cadence data of some watches is the total data of both feet landing alternately, while some watches are based on one foot, which needs to be multiplied by 2 for reference.
In fact, there is not much difference in step frequency between athletes and running enthusiasts. The difference in speed is mainly reflected in stride length.
The stride data reflected on the APP interface will be the average stride during the entire exercise process, and the unit is usually "meter". For example, 1.25 meters, 1.6 meters.
It is worth noting for first-time runners that stride length cannot simply be understood as the length of one step between the feet. The runner's airborne time and the forward change of the center of gravity also determine the length of one step in a continuous running process.
The stride length of a beginner runner is about 1 meter, while the stride length of mass elite runners can be about 1.5 meters, and the stride length of professional athletes can reach 1.8 meters or even larger.
Stride length is related to technical movements, muscle strength, etc. When the stride frequency is similar, the size of the stride length often determines the gap between ordinary enthusiasts and elite athletes.
Most first-time runners have a short running experience and poor muscle strength. It is recommended to use small strides in the early stages of running to reduce the risk of injury.
If you want to increase your stride length as your ability increases, you don't have to deliberately change your running habits and posture. Instead, you should do strength training, joint mobility, , etc., so that long strides become the result and serve the running process.
⛰️ Cumulative climb
This data is usually used in outdoor road running and cross-country running. The cumulative change in altitude during the entire running process refers to the cumulative data in a section of the road, not the height difference between the beginning and the end.
For example, if the starting and ending points are the same, but there is an uphill and downhill running route in the middle, the height difference will be 0 after completing the run, but you will still experience climbing and descending during the running process. The cumulative climb recorded by the watch is the total climb data during this process.
If it is a route with a very large climb, it will also involve "vertical speed", "flat road conversion speed", etc., but these are not widely used in road running groups.
When signing up for a race, especially a cross-country race, in addition to paying attention to the local temperature and humidity, the cumulative climb of the track becomes a key point. For the same distance, the greater the climb, the greater the challenge will obviously be for the runner.
In addition, some elite runners and professional athletes will add hill running training to their training. use section running and hill sprinting to stimulate cardiopulmonary function and the body's lactic acid tolerance. At this time, the pace of climbing is obviously different from the pace of flat road running.
Maximum oxygen uptake
Some watches will have maximum oxygen uptake data, which is also calculated based on a series of data analysis.
Public runners have almost no opportunity to measure their maximum oxygen uptake through professional equipment, so the "estimated maximum oxygen uptake" calculated from physiological data can provide an effective reference in long-term training.
Its calculation is generally related to the pace, heart rate, and heart rate variability (HRV) during running. Although the data obtained are estimated values, if compared with itself, the increase in the data can also indicate that your body uses The ability of oxygen is enhanced, and the running ability is enhanced.
Having said that, watching the value slowly increase is also the motivation to motivate myself to work harder.
Training load
The training load data on the watch is calculated from excess oxygen consumption (EPOC) after exercise. The exercise load is comprehensively calculated by tracking heart rate, time to return to a resting state, and other data.
The high-end watch will display the ratio of different training contents of anaerobic, aerobic and mixed oxygen, and detect the body's training situation in the past small cycle over a longer period of time (4 weeks, 8 weeks).
For example, when arranging training, recommends that the aerobic training ratio for mass runners should be above 70%. Whether it is too high or too low, you can make reference adjustments to a certain extent over a few weeks.
Recovery time
Recovery recommended time is a function found on some watches. After completing a run, it will tell you the recommended recovery time.
This value is comprehensively given through several aspects such as training load, maximum oxygen uptake, all-day heart rate, training data in the past period, sleep tracking, etc. This is the watch's belief that your body needs rest and adjustment to return to its optimal state. time.
Therefore, when wearing the watch, wearing it all day, the recommended recovery time will be more accurate than wearing it only during exercise.
Of course, this does not mean that you cannot run next time during the recovery time. It is completely feasible to arrange some low-intensity jogging and cross-training to allow the body to get a slight stimulation amidst moderate fatigue.
Calorie consumption
Fitness and weight loss are the original intentions of many people when they start running, so calorie consumption is a data that many entry-level runners will care about.
The calorie consumption of sports watches is generally calculated from heart rate. The calorie consumption on sports apps is usually not very accurate, but if you use the same device for a long time, you can make a relative reference.
Generally speaking, the longer the exercise duration, the higher the heart rate and the greater the calorie consumption. But if you are a runner with the goal of losing weight and burning out, you do not have to pursue an absolutely high heart rate. On the one hand, a high heart rate cannot be maintained for a long time, and on the other hand, a high heart rate enters anaerobic metabolism and the fat loss effect is not good.
If the goal is purely to lose weight, low-intensity, long-distance running is much more effective than high-intensity, fast speed, and short distance running.
The above are just some preliminary running data. If you are a data controller, vertical amplitude, vertical stride ratio, HRV pressure score, average touchdown time, arm swing amplitude, left and right touchdown balance, running power, etc. are advanced. Data will be something you spend a lot of time studying.
Before this, running is the most important. Data is important, but it is the result after running. We are not running for data.
