Running by Feel

Intuition takes practice, but it's worth it!

In an era of GPS watches, heart rate monitors, and endless tracking apps, it’s easy to get caught up in the numbers. Pace, distance, heart rate—everything we do seems to be measured. Don’t get me wrong, data has its place. But in a sport as simple and primal as running, I sometimes wonder: have we started to over-rely on it?

Recently, a few runners I coach asked me how to stop their watches from constantly beeping at them during workouts. They were getting frustrated every time they stepped outside of their prescribed zone. I get it—it’s distracting and quite frankly — annoying. Of course, I’m all for understanding our training zones, and after a recent round of lab testing, I’ve got a pretty clear picture of where my aerobic and anaerobic thresholds sit. But data aside, I think it’s just as important—if not more so—to learn to listen to your body. The bulk of your runs should be done by feel, aiming to fulfil the workout’s intent: easy runs that let you recover, or tempo efforts that push the boundaries.

Here’s something I’ve noticed over the years: the same pace or heart rate can feel wildly different depending on the day. External factors like heat, terrain, and even your sleep can shift your body’s response. Your watch might say one thing, but your body may be telling you something else entirely.

Now, don’t get me wrong—I’m not against using technology. I rely on it too and it’s a really important part of my running “toolbox”. My Suunto Race watch and app provide valuable data that guides my training and recovery, giving me insights into everything from pace to sleep patterns. But I’ve also learned that leaning too heavily on numbers can cause you to lose touch with your own instincts. Especially in ultrarunning, where conditions constantly change, trusting how you feel is often more valuable than what the numbers say.

That’s the sweet spot we should aim for—using data to inform our decisions, but listening to our bodies to guide our effort.

Ultrarunning is about adaptability. From climbing steep trails to enduring long descents, the landscape is constantly changing. Sure, your watch might tell you that you’re outside your target zone, but in a race, external factors—course profiles, heat, altitude—are always at play. Those who tune into how they’re feeling in the moment, rather than rigidly sticking to numbers, often find they can push through the highs and lows more effectively.

For me, running by feel means tuning into the signals your body is sending—your breathing, muscle fatigue, and energy levels. On some runs, I don’t bother checking my pace at all. I let my body tell me if I’m pushing too hard or cruising along smoothly. Trusting that, over time, your body learns the rhythm.

But I’m not saying you should throw out the tech. After a long run or race, I’ll often review the data on my watch—things like heart rate, pacing, or recovery metrics. This, along with communication with my coach, lets me adjust for future runs while staying present in the moment. It’s about finding that balance.

The key is learning how to strike the right balance between technology and intuition. I use my watch to structure the harder workouts, but on easy runs or long trail days, I let it fade into the background. The Suunto app is also handy for post-run reflections, giving me detailed stats on recovery, sleep, and heart rate variability (HRV), which can signal everything from fatigue to training gains. It’s another layer of understanding that, when combined with how I felt, helps me fine-tune my training.

If you’ve been glued to your numbers, running by feel can take some getting used to. Start small: pay attention to your breathing—can you hold a conversation, or are you gasping for air? Check in with your muscles—are they feeling fresh or are they burning with fatigue? These cues are often more telling than a glance at your watch.

A practice I find helpful is turning your watch upside down and running purely by feel. Leave the data for later and trust your body to guide your pace. After the run, you can look at the numbers to learn, but in the moment, let intuition lead.

Conclusion: Trust Your Journey

At the end of the day, running is about balance. Technology has its place, but your body should have the final say. Ultrarunning, especially, demands flexibility, and sometimes the numbers can’t tell the whole story. The next time you’re on the trails, loosen your grip on the data. Let your watch be a guide, but let your instincts be the driver.

The best runs—the ones that stay with you—are often the ones where you listen to what your body has to say.

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