In a fast-paced world, it’s important to slow down.
For the longest time, I let my pace dictate my physical activity and, in many ways, my overall wellbeing. Every run felt tied to a number on my wrist, and how I felt afterward often depended on whether that number matched my expectations. Over time, running became less about movement and more about constant reassurance.
Recently, I made the switch to running off feel rather than continuously checking my watch. That simple change allowed me to reset my relationship with running. Without chasing pace, I could pay attention to my breathing, my energy, and how my body actually felt on a given day. It gave me space to think, to be present, and to focus on more than just the run itself—while still showing up for my physical activity. Letting go of the numbers didn’t take away from my training; it helped me reconnect with why I started running in the first place.
What is the obsession with pace?
It’s rare nowadays to find a runner who doesn’t wear a watch. These devices have become almost inseparable from the sport—but why are we so attached to them? For starters, they’re incredibly convenient. They provide real-time metrics that help track performance, manage pace, and push physical limits. For competitive runners, that data can be a valuable training tool.
But if running isn’t your profession, is constant tracking really what’s best for your mental and physical health? When every run is reduced to numbers, it’s easy to let pace, distance, or heart rate dictate how we feel about a workout. Instead of asking how our body feels, we check our wrist for validation. It raises a bigger question: do numbers truly define the quality of a run, or is satisfaction coming from something deeper—like effort, presence, and consistency?
Why did I ditch my watch?
Last summer, I was fired up after registering for the Eugene Marathon this coming April. The course checked every box—energy, scenery, rolling hills—and training felt purposeful. I was locked in.
That momentum came to a sudden stop on what was supposed to be an easy five-mile run. I pushed the pace, ignored the effort, and ended up pulling my quad, forcing me to walk a mile and a half back to my car. Looking back, the cause was clear: I was running easy days too hard. I had become obsessed with qualifying for bigger races because it gave me a sense of validation. Pace mattered more than progress.
The injury led to months away from running, filled with burnout and mental frustration. Running became nothing more than run-walks—just enough to stay active. Then, a couple weeks ago, I decided to let go of pace entirely and simply run.
The difference was immediate. Without watching the numbers, I felt my breathing, noticed my surroundings, and actually enjoyed the run. I ended up running farther than I had at any point in the previous three months. That experience taught me three key lessons—and inspired me to try running without a watch.
Lesson One: Enjoyment drives consistency
The body follows the mind, yet we often let results dictate our happiness—pace, distance, and time deciding whether a run was “good.” When I started running without my watch, that mindset changed from chasing results to simply showing up for myself. I noticed the scenery more, brought my dog along, and let our runs last as long as they wanted with no destination or deadline. Without the pressure to hit a certain time or distance, the experience became more enjoyable, more sustainable, and ultimately better for my body.
Lesson Two: Slow down
A big appeal of wearables is their ability to track pace accurately, but from experience, it’s easy to become overly fixated on the numbers and push yourself to mental and physical exhaustion. Running shouldn’t always be about hitting a split or chasing a pace—if something beautiful catches your eye, slow down and take it in. Those moments are just as valuable as the data, and often far more rewarding.
Lesson Three: Empty your mind
Running is great for our mental health, but when we obsess over it, it can start to do the opposite. Fixating on pace, distance, or performance can take away the joy and make us miss out on the simple benefits of movement and feeling healthy. When you empty your mind, that pressure fades away. It becomes just you and the road—one foot in front of the other—and in that simplicity, you feel free.
My challenge to you
One day in the upcoming week, I want you to find a peaceful setting you enjoy—outside, on a treadmill, a track, wherever that place is for you—and just run. Don’t set a time, a pace, or a distance goal. Simply move. While you’re running, notice one thing you find beautiful, identify one thing you want to prioritize this week, and reflect on one thing you’re grateful for. I promise, this simple practice could change your life.
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