Running with Garmin Watch: The Ultimate Guide [2024]

by | Guides

Your Garmin watch is so much more than just a stylish fashion accessory; it’s a powerful tool that can take your running to the next level – and this series will show you just how! In the following articles, we’ll explore the running features of your Garmin Watch, with lots of tips along the way. From the initial setup, through your training runs, to analyzing your performance and ultimately preparing for race day.

My goal with this series was to create a comprehensive resource by combining the technical aspects of using a watch with the essentials of run training to equip you for your running journey. Whether you are an experienced marathoner or just starting out, I hope you’ll find plenty of helpful information here. Without further ado, let’s get started!


This guide is centered around the Garmin Fenix 7 watch. However, if you own a different model, don’t worry! Simply follow the instructions to the extent that your device features align.

Here are some points to bear in mind:

  • This series is based on my personal 7-year experience with Garmin Watches. While I’m trying to give you my best tips and insights, your mileage may vary.
  • Garmin watches are pretty good but let’s be real – they’re not flawless. So, keep that in mind before you start relying on them too heavily.
  • Your watch should help you get in tune with your body, not to disconnect from it.
  • Don’t trust the device blindly. Always cross-reference its stats and readings with your personal perception of your body’s responses. Take the data with a grain of salt, as every technology has its limitations. Always be aware of the importance of your subjective feelings and how they correspond or diverge from the feedback provided by your Garmin Watch.
  • Remember that the watch should be a tool that helps you become a better runner, not something that dictates to the T how your training sessions should look like.
  • Do not become a slave to your watch! Running should be enjoyable, so don’t get too caught up in the numbers. When running outside, take in the beauty of nature and the surrounding scenery.


1. How to Set Up Your Garmin Watch for Running

In this chapter, I dive into the nitty-gritty of physiological metrics, offering a detailed setup of heart rate zones, GPS settings, and data recording for different running scenarios. You’ll learn how to tailor your Garmin watch’s GPS for varying environments to give you the best possible accuracy for your runs. Finally, I’ll share my favorite data screens for different run profiles, focusing on metrics best suited for trail, track, or road-running scenarios.

2. Running With Your Garmin Watch

In this second part of our series, I’ll guide you through the basics of running with your Garmin watch. We’ll explore the benefits of using a chest strap, the importance of selecting the right run activity profile, and finally, how to start a running activity on your watch. So let’s lace up and get going.

3. The Basics of Running: 7 Key Principles for Success

In this third installment, I focus on the crucial principles every runner should know for a successful journey. We’ll delve into understanding your unique training needs, the importance of consistency and building a strong aerobic base, setting specific goals, and most importantly, knowing your “why”. You’ll also learn the importance of balance between stress and recovery in training and explore effective training approaches. The main goal of this chapter is to simplify the expansive world of running and help you lay down the foundations for your individual progress.

4. Analysing Running Activity in Garmin Connect

In the fourth chapter, I’ll give you a few tips based on real-life examples of how you can analyze your runs in Garmin Connect. First, I’ll focus on the heart rate data and how they relate to your training goals. Then, we will look at the pace data and the clues it offers about your running progress and efficiency.

5. Train Smarter Using Garmin’s Training Status & Readiness

In chapter five of the series, I’ll explore how you can utilize Garmin’s Training Status & Readiness feature in your training. First, we’ll dive into the understanding of different training statuses and their real-life implications. Then, I’ll share my take on the Training Readiness score and how it can help you make better training decisions. Finally, we’ll look at the limitations of these features so you know what to expect.

6. Advanced Training Matrics: Using Garmin’s HRV Status, Resting Heart Rate, and Stress in Training

For those who want to take their training to the next level, we will dig into the advanced Garmin’s training metrics. You’ll learn how to harness the power of HRV Status to decode your body’s training responses, utilize Resting Heart Rate to track your fitness journey and tap into the comprehensive Stress feature to preempt illness, optimize recovery, and chart your fitness growth. With these tools, you should gain greater control over your training, allowing you to push boundaries while maintaining balance in order to reach your peak fitness.

7. Racing With Garmin Watch: PacePro, Race Predictor, Lactate Threshold & More

In the final installment of our series, you’ll learn how to unlock your full potential on race day, thanks to the dedicated features of your Garmin watch. From setting up your event to formulating and executing your most effective pacing strategy, I’ll show you how to extract every bit of value from your watch to maximize your performance. Explore features like Race Widget, PacePro, and Lactate Threshold Estimate, and equip yourself with the tools to smash your personal best.


Hey there, I’m Kuba! I’m a runner and a geek, and this blog is where those two worlds collide. If you’re interested in getting the most out of your smartwatch in your workouts, then you’ve come to the right place.

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