Many runners wonder whether they should stop their fitness watch during breaks in their runs. Stopping the watch provides a more accurate reflection of actual running time, which allows for precise calculations of heart rate and average pace. However, letting the watch run continuously can offer a more complete picture of overall physical exertion, especially during breaks for catching breath or dealing with cramps.

Whether to pause the watch during runs is a common dilemma for runners. Photo: Runner's World

Whether to pause the watch during runs is a common dilemma for runners. Photo: Runner's World

Experts at Runner's World say the answer is situational. Jacob Phillips, a coach at RunDoyen, recommends pausing the watch for short breaks due to external factors like traffic lights or grabbing water. Janet Hamilton, a coach at Running Strong, agrees with this approach but adds that leaving the watch running isn't detrimental.

Hamilton notes runners should pause their watches when training at specific paces, such as running 16 km at marathon pace. Pausing ensures accurate pace measurement, preventing distortions caused by rest time. Similarly, during interval training at specific paces, stopping the watch between intervals helps accurately assess training effectiveness.

For runners who struggle with continuous running, Phillips suggests keeping the watch running. This accurately records the total time taken to complete the distance, providing a true reflection of their current fitness level.

Similarly, when employing a run/walk strategy, a continuously running watch provides a comprehensive assessment of performance. For separate run and walk pace data, the lap function can be used.

Hamilton also encourages using the lap function to track run/walk paces and adjust ratios as needed. However, this isn't necessary for every run/walk session. She advises runners to enjoy some workouts without focusing too much on the watch.

Runners can stop their watches for short water breaks. Photo: Runner's World

Runners can stop their watches for short water breaks. Photo: Runner's World

If the goal is continuous running without walking, both experts recommend practicing without stopping the watch. This prepares runners physically and mentally for races and provides insights into average pace for performance prediction.

Phillips suggests ending and restarting a workout after breaks exceeding 10 minutes, such as those caused by phone calls or rain. Whether the watch is stopped or running during such long breaks provides little useful data.

Ultimately, whether to stop the watch during run breaks depends on the duration and reason for the break. Hamilton emphasizes that running should be an enjoyable activity. If focusing too much on the watch detracts from this, it's best to ignore it.

Hong Duy (According to Runner's World)