Moving away from the metrics to rediscover the freedom of flight
Written by Madi Roberts
I have been a runner since I was 11 years old. Back in those days, we didn’t have GPS watches. We would simply throw on a pair of shoes and head out the door. The reason why I fell in love with running was for the freedom. Moving along the ground under my own power, out in nature, felt absolutely exhilarating.
It wasn’t until many years later, when I decided to follow a structured training program set by a coach, that I began to feel stressed with my running. The specific paces written down on paper would make me nervous, and I would feel tense during my sessions trying to hit those exact numbers.
I realized something needed to change. Rather than being tied down by numbers, I implemented feel-based training. This was based on a 5-tier system:
- Easy
- Aerobic
- Tempo
- Threshold
- Fast
This completely freed my mind of chasing perfect splits and allowed me to be more in tune with my body. In turn, I learned to love my running again. I found the exact same freedom I had as an 11-year-old.
Shifting to feel-based training can do the same for you. Here is why it might just bring that spark back into your own training and racing.
The fear of “failing a workout”
Be honest: who wakes up on speed day and worries that they might not hit their target splits for their 6x1km session? I know plenty of athletes who have procrastinated their speed sessions all day long due to this fear.
Well, what if we removed the expectations of a certain split and you had the freedom to just go by feel? For example, instead of 6x1km at 4min/km pace, let's change that to 6x1km at a strong effort, roughly an 80-90% effort level. If you nailed the prescribed effort, you nailed the workout. Removing number expectations will allow you to run more relaxed, feel more free, and be excited to get out there and try, rather than being a slave to the numbers.
You are not a robot
There are a variety of daily factors that will heavily affect your running performance each day:
- Stress, lack of sleep, and heavy life commitments.
- Under-fuelling or poor recovery from the day before.
- Accumulated fatigue, hidden sickness, or physical niggles.
- Hormonal factors for the ladies out there: Fluctuations throughout your cycle can deeply impact your energy levels, core temperature regulation, mood, and your body's ability to tolerate high discomfort on any given day.
You have to learn to listen to your body and do what is right. If your program says a 45-minute easy run, then that easy pace may fluctuate week-to-week depending on these variables, and that is completely fine.
Environmental Factors
If you chase a pre-determined pace metric in the middle of summer or on a hilly route, you are setting yourself up for disappointment. Learn to run to the conditions and be in-tune with your effort level. Take into account:
- Headwinds and hills: Running into a headwind or grinding up a steep incline inherently spikes your heart rate and muscular fatigue.
- Heat and humidity: High temperatures force your body to redirect blood flow away from your working muscles to your skin just to cool you down, automatically raising your perceived exertion.
- Twists, turns, or busy courses: Constant cornering, changing direction, or weaving around people breaks your momentum. This forces your body to continually accelerate and decelerate, burning far more energy than a straight, clear road.
Ultimately, athletes who have practiced running-by-feel in training can automatically adapt their effort to these environmental factors on race day, leading to better performances.
Reduce Injury Risk
In the past, most of my injuries happened because I was obsessed with making every session 'green' in the TrainingPeaks app. I would force myself to complete a 25km long run with intervals at a specific pace, even though my femur was basically splitting in half.
By listening to your body and tuning into the signs, you can avoid many injuries. Personally, reducing training stress has resulted in an injury-free running life (touch wood, or a forest of trees to be safe). Mental relief leads directly to physical relief, allowing the body to run relaxed and without tension. Dropping unnecessary stress from your running keeps your cortisol levels lower and helps you sleep better, meaning you recover much faster between sessions.
Develop Trust and True Pacing
Relying purely on a watch creates a constant cycle of overcorrecting. By tuning into your breathing, the way your body is moving, and your muscular fatigue, you learn how a specific pace actually feels. Developing that deep internal awareness is absolutely crucial for executing your best race when it matters most.
Fall in love with your running again
I’m not saying you aren’t allowed to run with your watch to track your metrics or upload to platforms like Strava or Garmin to measure your progress—because as runners, we love forward progress (who doesn’t?). I am just saying that your effort matters far more than specific splits or a time on the clock.
Running should be about enjoyment, freedom, and doing our best with what we have on the day. On your next run, try not looking at your watch until you press stop at the end, and see how it feels.
Happy Running!