How I Use My Apple Watch for Running | Marathon Prep

the Apple watch is actually an amazing watch for running and I'm preparing for a marathon with it so today I'm going to share all the secret features that I use to train for the marathon to track my runs for fun and just use my Apple watch on a daily [Music] basis now the first thing that I want to do even if it's just for regular working outs is you want to go to the settings app go all the way to the very bottom find workout and there's a ton of things that you can turn on and off here I tend

to keep lower power mode turned off your GPS readings turned off the most important most valuable thing if you have the Apple watch Ultra or the ultra 2 is precision start this for some reason is not toggled on on default so make sure to turn it on and this allows you to press on the workout that you want to do let's say I want to do like an outdoor run I can go ahead and tap that and it's actually not going to do that 3 2 1 countdown that most Apple watches will do but since I have the action b

utton right over here I can wait to see that GPS is being acquired if I'm doing an outdoor activity or if it's just indoor I just need to be able to start the activity without actually looking at my watch I can wait until it's ready and then I press the action button boom it starts to work out and ready to go Precision start allows my Apple watch Ultra to feel more like a Garmin and it's really important for races if I'm doing an outdoor run with a group right I don't want to go ahead and be tap

ping a whole bunch of screens and menu options and waiting for that 321 countdown I just want to start and go without looking at my watch next if you scroll down there's an autop pause feature I like to turn this on I've found that the Apple watch is pretty good when I stop at a red light to Auto pause and then it restarts my running some people might not like that but I like to keep it on I keep my start and end workout reminders on cuz sometimes I forget that I need to start end the workout so

it's just good to have that just in case you might not know that you can actually press two buttons at the same time to pause your workout as well as to resume so let's say you're taking a break you don't want to track that part of your Run Cycle whatever it is I can press the action button and the digital crown or the action button and this other button next to it and that will pause my workout this way you don't need to actually use the touchcreen I'm a big fan of not using a touch screen whi

le I'm working out cycling workouts view metrics on iPhone this is huge if you want to use your iPhone as kind of like a GPS computer and then detect gym equipment so if your gym equipment has something called gym kit this is where you can tap your watch and get literally the exact distance that you're running on the treadmill on your watch something I'll talk about next is custom workouts training Peaks integration that does not work with gym equipment so if I have a custom workout I can't use

gym kit and the treadmill integration which is a bit disappointing but I would turn this on so that way you can just tap your watch and get all the treadmill data sent to your watch as well as sending your heart rate data back to the treadmill one downside is this is not available on all treadmills but some of the treadmills that my gym support it some gyms might have more treadmills that support it you just have to look for the ones that kind of say NFC or have like a gym kit or a Apple Samsung

watch integration voice feedback I tend to keep this song cuz if I have headphones on I can hear feedback about my workout heart rate zones I actually did a metabolic fitness test and I got custom zones these will obvious change as you train but if you'd like I'd go ahead and change those to manual if you know what your heart rate zones are what what are you drinking what is that this let me teach you about element te 1,000 Mig sodium 200 Mig potassium 60 Mig of magnesium put it in there just l

ike that whose element te is that the Conta closet how often are you taking it huh you know every once in a while not every once a day not enough for like me to pay for my own but like for me to borrow why do you take it twice a day I take it on days where I think I'm sweating a lot you think you're sweating a lot it's snowing outside you going to sweat today I'm doing a long run I don't take them for the shorter runs sometimes if I'm like saing I'll take one damn no wonder we running out of ele

ment huh really are right just asking for more drink elementy shervin so I can drink element.com shervin drink element.com shervin thank you element connected apps I use training Peaks to input custom running workouts potentially cycling and other things as well into my Apple watch cycling power if you also do a test you can input custom information there so those are the basic features that I would activate under settings and workout for your Apple watch to get ready to use as many of the featu

res as possible on your watch I do recommend using the Apple watch Ultra that's going going to give you the most advanced features when it comes to start stop the multiband GPS the action button which is kind of disappointing because now you're almost paying double the price just to get the action button and multiband GPS which I think are the two most important things for outdoor activities I'm hoping that we see a cheaper action version of the Apple watch next is custom workouts so I use an ap

p with my coach called training Peaks if you watch that video and you can actually create custom workouts on your Apple watch if you open the workout app let's say I want to do an outdoor run uh if your coach gives you a workout or you found something online line and you want to create that workout in your watch it just makes it really easy to follow that whether it's like mile repeats at a certain Pace or you're doing kind of like a track mode track workout uh I love having those custom workout

s built in I used to have a coach that would write workouts on paper and then I would input them manually so what you want to do is scroll all the way down you say create workout and it gives you options you can create a workout based on open calories distance time and even Pacer the Pacer one is cool cuz you can set like I want to run 5 miles at a 7 minute per mile pace and then the Pacer will help guide you to make sure you're within range but I think the best one is custom so here you can see

I actually didn't add in my warm-ups but it was like 400 m at a 520 to 530 Pace cuz we're trying to aim for sub five minute mile I actually had notifications turned on that's where that Bell is so if I went outside of that pace it would buzz and let me know and then I had a one minute recovery so at the end of the 1 minute it would vibrate make a sound if the sound is on and then I knew all right go into the next thing so it's kind of like having the workout ready to go on your watch it's guidi

ng you as you doing it you don't have to remember what you're doing I love that full custom workout integration because when you have these kind of like weird workouts where it might be a bit complex like this one we're repeating it eight times it's going to guide me through count the minutes I don't have to manually do any of that work and when your workout is effortless and you just have to listen to your watch it makes it that much easier to actually complete your workout because I think adhe

rence and completing your workout is probably the most important thing and there's a lot of different things you can do it by meters miles whatever distance you can have notifications for heart rate pacing whatever it is so when I'm doing my zone two workouts I would actually just have it for like 45 minutes and then buzz me to if I go outside of the heart rate range that way I don't have to look at my watch so that's what I love using custom workouts for where there's another layer on top of th

at if you have a coach or you want to use an app like training Peaks and there's a ton of other apps they can your coach can actually write your workout in the app as long as I have the training Peaks app on my phone it's going to now input that workout as a custom workout that's why it's purple and I can go ahead and tap the triple Dots here I can see what the workout is this is the workout my coach wrote inside of training Peaks so it's 2 mile warmup at this pace and then it's mile repeats we'

re doing Four Mile repeats in the Fast and the recovery Paces looks like there's no warm down and if I want to add this to my workout app I can to do it later but what's nice about the training Peaks even less effort I don't have to write the workouts cuz right now you can really only create the custom workouts on your Apple watch but if you want to do on a computer you can't or your iPhone you can't so using an integration like training Peaks they use the custom workouts API and you can write t

he workout on the training Peaks desktop and then automatically send to your watch all right so for me there are two essentially types of workouts there's like an easy run where I want to maintain a certain heart rate zone or a certain pace so I will set those two things on a Time based or distance baced custom workout and then there are actual track workouts or really hard workouts where there's a very specific thing we're doing to try to push a certain level and that could be like middle tier

challenging really challenging V2 max workouts and having the custom workout automatically in my watch is super seamless and effortless and I love that obviously there are other watch brands that work with this integration too but it is available on Apple watch and most people don't know now the next thing I like to do is I prefer to actually watch YouTube videos while I'm running rather than listening to stuff so I will use my iPhone to play music or play a YouTube video in the background but i

f I go to the Spotify app on my Apple watch there's a downloads Tab and if you don't have cellular activated you can download the music to your watch and you can just listen to the music on your watch it's super seamless if you do have cellular like I think I do have cellular right now activated we can tap here boom cellular data data roaming Verizon I can actually stream music if I really wanted to but that will also kill your battery I don't use this feature as often I prefer to play music thr

ough YouTube on my phone now when it comes to actually tracking some information about my training I really like to look at Cardio Fitness and the health app if you're really Unsure how to find that go to your Apple Health tap browse on the bottom right you can just search cardio Fitness there it is and now I can see kind of Trends over like let's say 6 months you can see this is when I broke my foot my cardio Fitness drastically dropped but on the days where I'm really training and doing a grea

t job it tends to be increasing like right now we're doing marathon training again so I can see that it's increasing so just seeing data that's improving reaffirms the fact that my training is working and it gets me excited to keep running keep training going chasing after whatever the goal is next is the fitness app and this is where I get to actually look at my run so we can go indoor run here's my custom workout I did a run with strides from training Peaks I can see how far I ran total calori

es burn my average pace uh the intervals that we did and how fast I did them with my heart rates and Cadence for each of them splits for each of my miles as well as my general heart rate I tend to look at this stuff from time to time but not as often I allow my coach to kind of do all the data crunching but this interesting information is there if you'd like to look at it and I love that you can kind of tap here and drag if you want to see by the minute it's cool but never really use it oh yeah

and if you do an outdoor run you can actually see where you ran start to finish and if you want to look at your metrics let see if we tap show more for workout details I can actually see all right my heart rate peaked right over here and maybe I was going up a hill no right here there were more Hills but I I love that I can see my heart rate and where exactly on the map I was for that you can reorganize these if you really want you can see all the Advanced Data metrics these are just there I don

't look at them as often as maybe I should because I think the most important thing is showing up and running but these are some cool things you can look at if you like to use your Apple watch for running and then finally straa so I love using Strava follow me on Strava Shen share but how I set up the strait is I go into you and then settings application services and devices you want to connect with health so you tap that it's going to say connect you want to turn all of them on actually I don't

want straa to write anything so I turn all of those off cuz I'm doing all my tracking on the Apple Watch app you can turn on automatic uploads I don't like to do that just in case I publish where I am on Strava I like to wait a little bit but for example today I did a sauna session so I can go ahead and tap import if I wanted to import a run I could now we swipe back you can also connect other devices to your Apple watch if you want to track your runs on your Apple watch you want to turn all of

these on finish done and now I can track the run on my Apple watch but I don't use that I track the run on the fitness app and then I import from Apple health so if we come back home go to Notifications it'll tell me when I have a new Apple workout ready for import I can tap import once it's imported it's going to say workout is ready to view I can go ahead and see oh here's my my workout from today we did a 2 and 12h hour sauna session I can tap edit activity I can just be like Bath House flat

iron cuz that's where we went if I have any photos I might attach it I usually change the shoes that I'm also wearing but this is not a run so there's no shoes but let's go to an actual run so stride repeats here I would tap the triple bars edit activity I'll actually select the shoes that I have and then this will track the mileage for those shoes so I know when to replace them so I'm not using my shoes too much I'll add a photo to make it more fun and maybe rename it and then this is just a w

ay to be social maybe have some public accountability uh you do have to follow me to see all these runs or else they're going to be hidden but if I do a treadmill I'll typically attach a photo of the treadmill if I'm lucky gym kit will automatically have the exact distance of pacing for that but straa is another way where I will import all of my Apple watch data from Apple Health into this app and make it a fun social experience now if you're someone who just doesn't you're just getting into run

ning and you're not really sure one recommended just run one mile super easy and then maybe increase a little bit each time but I would take every other day off at the very beginning at least or you can do audio workouts from Fitness plus if you have that here I can tap audio workouts and if I tap into it there's going to be options for time to walk as well as time to run so there are some cool ones where they're going to talk to you while you're running I think there's a let's see time to run I

'm pretty sure there's a New York one here where they're going to kind of talk to you about a tour of New York while you're running uh pretty cool way to get into running and maybe feel distracted if you need but this is a fun way to get started with running and you can download that entire thing on your Apple watch so you don't need cellular or Wi-Fi data but these time to runs are pretty fun and they're always adding new ones so that's a great way to get started or what I recommend is find a r

unning group near you and you can go ahead and run with them uh start your workout and have fun running and what I would do in that case is I would go tap the action button to open my workout uh I would go find outdoor run make sure we're on the open goal here there's also race rods if you want to race yourself and then I would wait for GPS to be acquired so this will turn blue because we're inside it's not going to work but once GPS is acquired I'm hanging out socializing with friends uh one th

ing I have noticed if you wait too long you could get the orange screen of death so I've had this issue past 2 years now I think it's a software thing but if I leave it on this screen for too long maybe wait like 5 minutes and I come back and I where every time I press the action button even though it vibrates and shows an orange screen I still wait for that to go away to double check that my Apple watch has started but this is kind of like a software bug I've had since Apple Apple watch Ultra 1

and it seems to happen at very random times so it's kind of hard to tell okay I updated my watch today not sure why it's doing this so like I have to restart the watch but like my garment's ready to go I want to run I don't have to like restart my watch just to get it to work but the one thing I didn't Noti is if you're on the screen for too long that's like the common occurrence but I would start this hang out in the running group get to know people and then On's like all right we're getting t

o run boom you press action button double check that it started and then you can start running that's probably the easiest way to get going and then once the run is over I will so I'll press Start workout the timer starts I'm going to double press two buttons it pauses the workout then you do need to uh end the workout since I do sweat a lot and if it's winter time and I'm wearing long sleeve my sleeves can get wet and sweaty and they can actually like touch the screen and change things so while

I'm running too another thing I will do is press this button here to turn on the control center and then I'll turn on water lock it's still going to track your heart rate everything and you can interact you can start right I can resume the workout I can pause the workout but the screen is locked so I can't do anything you can still uh use the digital Crown to go between your views as well which you can customize your views too but I always turn on water lock when I'm working out just cuz sweat

winter if I'm wearing gloves whatever it is ideally don't want to touch the screen but yeah how i' would actually do the workout is go ahead open up the fitness workout app find what workout I'm doing wait for GPS press the action button to start turn on water lock once the workouts over I pause the workout and then I'll turn off water lock swipe to end and go on with my day import that workout into straa add some fun notes add my shoes add any kind of cool photos and that would be my run and I

kind of R and repeat that process uh for every run make sure to follow me on straa Instagram X shriven shares let's be social talk to me online since you enjoy this video turn on notifications go watch my entire Marathon prep series I'm doing the London marathons and I want to thank everyone who donated if you want to donate there will be a link down below we'll see you in the next video peace