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Obsessing over my watch data caused me to go too far, too fast. Here’s what I learned when I paid no mind to my results

My run had all the makings of being a magical one: a rare, cool morning in July, an open field of soft grass, Utah’s Wasatch mountains in the background with rays filtering through their peaks. I was slogging through one of my first runs back after a long break. I had been sidelined by plantar fasciitis for six months and was finally given the green light to train again.

The miles were not without restriction; my wise physical therapist told me to run slowly on grass only, without my shoes for five minutes the first day, then work my way up in 30 second increments every other day until I reached seven minutes.

The directions were clear. I understood that I needed to stick to this gentle buildup to avoid a flare-up or another injury. I also knew that I was not in my best running shape. Still, when I looked down at my watch on that golden July morning and saw that I had only traveled a little over a quarter of a mile in four minutes, I panicked. How was I going so slow?

Yes, I was running barefoot, on grass, healing from an injury, but still—shouldn’t my pace be a little quicker? My rational thinking disappeared, and I tried to pick it up; I drove my knees higher, quickened my turnover, and felt my breath get ragged in my throat. Man, I thought, I am so out of shape. I checked my pace on my watch, then checked again and again.

I went beyond the time cap that my physical therapist had given me just to say I ran a whole mile. At the end, I didn’t feel accomplished or proud. I felt frustrated, stiff, and a little sick—and my foot hurt.

I knew I could not push like this day after day … again. In the last two years, obsessing over the stream of data pouring from my GPS watch had caused me to go too far, too fast, which many runners know is the recipe for overuse injuries and burnout. This recovery cycle needed to be different to save my running life.

I knew I needed to stop caring about results. Here’s what I’ve learned so far.

Don’t believe your ego

Why do we push too hard in training? During that slow, grassy run, what in my brain needed to see the little numbers on my watch tick up to a mile? The easy answer? My ego.

In one of my favorite books of all time, The Inner Game of Tennis, author Timothy Gallwey describes the concept of the ego in sports as Self 1. The other self, Self 2, is your body. This is the being that knows how to swing a racket, or in our case, how to put one foot in front of the other. It knows running mechanics, what each stride should feel like, and how fast to go. Unfortunately, Self 2 is often under the tyrannical expectations and pressure of Self 1.

Self 1 is your thinking self. In running, your Self 1 is often analyzing splits and paces and pestering your body to speed up, slow down, go farther, or be better. Basically, your “thinking” self cares too much and thus tries too hard. To run at your peak, you must master the art of relaxed performance and allow your body the freedom to take over and do the work.

Knowing that your mind and body are sometimes at odds with each other is helpful in trying to combat the critical self. For a few weeks, the most effective tool I had to stop my Self 1 from spoiling my runs was to yell “Who cares?!” at myself every time I started to judge my performance. I had to snap myself out of a state of constant analysis. This method, though strange, did help quiet the thinking self.

Learn to trust yourself

Ideally, we want our mind to be sending out signals that say, “Hey, body, I trust you. I’m not going to waste your time. I’m just going to shut up and enjoy the ride.” But how do we learn to let go and believe in the power of our extremities?

Here’s a simple test I learned from Austin Haws, D.P.T., a physical therapist at Fyzical Therapy and Balance Centers in American Fork, Utah. Stand on one foot for 30 seconds, then switch feet. Once you’re able to do this with ease, then you can take the real test: Close your eyes and stand on one foot. Try to hold for 30 seconds. Repeat on the other foot. This was one of the first exercises I did to help build trust between my body and mind.

If you can stand on one foot with your eyes closed for 30 seconds, then great. Your brain is likely letting your body do the work for you without trying to control everything. If it is tough for you to maintain your balance with your eyes closed, try this before you close your eyes: Remind your mind that your body is in one place, and it is not moving.

Sometimes just communicating with your body about what to do is enough to stop all that wobbling around. If standing on one foot with your eyes closed is simple for you, try to exceed the 30 seconds and record your best effort. If you can’t make it to 30 seconds, then jot down how long you can hold it for. Practice every day. Your mind is very strong, and if your mind thinks your body is capable of handling a task, your body will do it.

This will translate to running. You can try this type of simple mind-body communication and trust-test in your training, especially if you are an intermediate or advanced runner whose body knows the feeling of different paces. If this is you, try running a tempo run without a watch. Simply set a timer for the duration of the run and tell your body to run the pace you want to hit.

Just breathe

I can hear runners all over saying, “Wait a minute, I really don’t know what the pace I’m supposed to be running feels like.” That’s okay. You will get there the more you learn to trust your body. But until then, turn your awareness to your breath.

If your breath is ragged and you’re unable to speak during a training run, that means you are going too fast. Remember how I couldn’t breathe on that day when my ego told me to go faster? I was spitting and coughing—a sure sign I was running beyond my fitness level. The beauty of controlling your breath is that it allows you to get the most out of your run. You build your aerobic capacity by training properly instead of merely wearing yourself down.

So instead of caring about your speed, focus on how and when you are breathing. In his book Running on Air, famed running coach Budd Coates explains breath patterns. If you inhale for three steps (in/right footstep; in/left footstep; in/right footstep), then exhale for two (out/left; out/right), you should be able to sustain an even training pace, prevent overstriding, and feel great.

Breath work also lets your mind relax. Your ego self is given a distraction. That over-analyzing pain in the you-know-what must count, step, and breathe. Meanwhile, the runner you’re meant to be takes over. It’s like a moving meditation that keeps you very tuned in and focused and could launch you into flow.

So, is this all for the flow?

Eventually I yelled “who cares?!” at myself enough times that I felt comfortable leaving my watch at home. As I built mileage up, I would tell my body at the beginning of each run what the plan was. I’d say something like, “Okay, today we are going to run for 25 minutes, very easy.”

When I made the decision to stop caring about my pace, and instructed my mind to trust my body, and attempted to be present in my breath, something awesome happened. One beautiful afternoon, I experienced one of those magical flow runs. You’ve probably heard of this concept of flow, or the zone, or whatever buzzword you want to throw out there to describe that state of ecstasy when you are so fully present doing something that the rest of the world melts away.

I consulted sports psychologist and runner Hillary Israelsen, M.S., to ask if my “I don’t give a crap” attitude could have helped facilitate the flow run. She said it probably came down to newfound focus.

“The more mindful you are, the more likely you are to achieve flow in practice or competition,” she said.

I wasn’t interrupting myself by checking my splits or how far I had to go. Perhaps more importantly, I wasn’t judging myself. I was just running.

Israelsen told me that with a lot of mindfulness practice, runners can experience that brilliant state more often. But of course, if you care too much about reaching flow state, you are not going to reach flow state.

“You can’t force flow,” she said. “But you can practice quieting your thoughts.”

Here’s the bottom line: You know how to run. When you are out on the road or trail, grinding away, you should not have to care about how fast, slow, or far you must go every single session. Don’t analyze your running while you are running—that is the “critical” self trying to interfere and all that thinking can slow you down. One of the greatest gifts you can give yourself is running free. So take off your watch, shake away your thoughts, and go out, feel your breath, and get grounded in the run.

Most Olympic marathoners spend their youth focused on running. They join track clubs, compete in national championships, and pursue the sport from an early age.

Julia Mayer’s journey was very different.

Today, Mayer is Austria’s marathon record holder, a multiple national record holder on the roads, and an Olympian. Yet for much of her athletic life, running was not her primary sport.

For 16 years, she played soccer.

Then she discovered something that would change her life.

“I noticed that I was really fast in the fun runs and that it was really, really fun,” Mayer said when reflecting on her transition from soccer to distance running.

What began as curiosity quickly became a passion. She eventually made the bold decision to leave soccer behind and focus entirely on running. It was a move that surprised many people around her, but Mayer believed she had found her true athletic calling.

The decision proved to be the right one.

Within a few years, Mayer developed into one of Europe’s top marathon runners. Her steady improvement carried her from local races to the international stage, where she began rewriting Austria’s record books.

She now holds Austrian records in the marathon, half marathon, and road 10K. Her marathon best of 2:26:08 established her as the fastest female marathoner in Austrian history. Her performances in the half marathon and 10K have further cemented her place among the country’s all-time great distance runners.

Her rise culminated with qualification for the 2024 Olympic Games in Paris.

Competing in the Olympic marathon represented the realization of a dream. On one of the most challenging marathon courses ever used for the Olympics, Mayer ran courageously against the strongest field in the world and finished 55th in her Olympic debut.

Behind the scenes, success has come through extraordinary dedication. During marathon preparation, Mayer trains twice a day and covers approximately 200 kilometers, or 124 miles, each week. The workload demands discipline, patience, and a deep commitment to continuous improvement. 

What makes her story especially inspiring is not simply the records or the Olympic appearance.

It is the fact that she found her greatest talent later than many elite runners.

In a sport where athletes are often identified at a young age, Mayer’s journey serves as a reminder that potential does not always reveal itself early. Sometimes it takes years of experience, a willingness to try something new, and the courage to follow a different path. 

The former soccer player who once chased a ball across a field is now chasing history on the roads of Europe.

And according to those closest to her, her best performances may still be ahead.

For runners of every age and ability, Julia Mayer’s story delivers a powerful lesson: it is never too late to discover what you are capable of.

From soccer player to Olympian, her journey proves that remarkable achievements can begin when least expected.

Megan Keith produced the performance of her career in Oslo on Thursday night, shattering one of Scotland’s longest-standing distance running records and cementing her place among Britain’s greatest female 3000m runners.

The 24-year-old clocked a sensational 8:28.35 over 3000m, breaking the Scottish outdoor record that had stood for nearly four decades. In doing so, Keith eclipsed the previous mark of 8:29.02, set by Scottish legend Yvonne Murray back in 1988, ending a record reign that had lasted 38 years.

Keith’s breakthrough run was more than just a national record. The performance also propelled her to third on the UK outdoor all-time list, placing her behind only two of Britain’s most celebrated distance runners — Paula Radcliffe, who leads the rankings with 8:22.20, and Laura Weightman, whose 8:26.07 remains the second-fastest outdoor mark by a British woman.

The significance of Keith’s achievement is amplified by the calibre of athletes she now joins in the record books. For decades, Murray’s mark stood as one of Scottish athletics’ most untouchable records, surviving generations of elite competitors. Keith has now succeeded where many outstanding runners have fallen short, announcing herself as one of the leading distance talents in British athletics.

Her time also compares favourably with the best performances produced indoors. Olympic medallist Laura Muir ran 8:26.41 indoors in Karlsruhe in 2017, underlining just how exceptional Keith’s outdoor effort in Oslo truly was.

The run continues a remarkable rise for the Scottish star, whose progression over recent seasons has transformed her from a promising prospect into a genuine force on the international stage. Running with confidence and composure against elite competition, Keith demonstrated both the speed and endurance required to challenge the very best in Europe and beyond.

With the World Championship season gathering momentum, Keith’s record-breaking display sends a powerful message. Not only has she etched her name into Scottish athletics history, but she has also established herself as a serious contender in one of the sport’s most competitive events.

In Oslo, Megan Keith did far more than break a record. She ended a 38-year wait, climbed into the upper echelon of British distance running, and delivered a performance that may prove to be a defining moment in her career.

British middle-distance talent Phoebe Gill took another significant step forward in her return to top form, producing a determined victory over 800 metres at the Meeting de Marseille in France on Wednesday.

Competing in challenging, wind-affected conditions, the 19-year-old demonstrated both resilience and composure as she held off a late charge from Switzerland's Veronica Vancardo to secure the win in 2:00.81. Vancardo finished just three hundredths of a second behind in 2:00.84, underlining the fiercely contested nature of the race.

While the margin of victory was narrow, the result represented another encouraging milestone for Gill as she continues to rebuild momentum following her injury setback. The young Briton showed impressive race awareness and strength in the closing stages, maintaining her advantage despite the difficult conditions that made fast running a challenge throughout the evening.

The Marseille triumph adds to a growing body of evidence that Gill is steadily progressing toward her best form. Earlier in her comeback campaign, she clocked 2:01.50 for 800m in Bydgoszcz before demonstrating her versatility with a strong 4:05.53 performance over 1500 metres at the BMC Grand Prix meeting in Trafford.

Those performances have highlighted not only her improving fitness but also her ability to compete across multiple distances as she carefully builds her season. The Marseille victory now provides further confirmation that the European junior star is moving in the right direction.

Gill emerged as one of Britain's most exciting middle-distance prospects through a series of breakthrough performances as a teenager, earning widespread recognition for her fearless racing style and remarkable maturity. Injury temporarily interrupted that upward trajectory, but her recent results suggest she is steadily rediscovering the form that made her one of the sport's brightest young talents.

With each race, the signs of progress become increasingly evident. Winning in difficult conditions and under pressure from a quality field is often a stronger indicator than a fast time alone, and Gill's latest success demonstrated exactly those qualities.

As the summer season gathers pace, the Marseille victory offers another confidence boost for the British teenager, whose return continues to gain momentum. If her recent progression is any indication, Gill could soon find herself back among the leading names on the European middle-distance circuit. 

The NCAA Track and Field Championships delivered a moment few could have predicted as Ja’Kobe Tharp produced one of the most astonishing performances in the history of sprint hurdling, rewriting the record books in spectacular fashion.

Competing in the opening round of the men’s 110-meter hurdles, the Auburn star stunned the athletics world by clocking an incredible 12.75 seconds, becoming the first athlete ever to break the 12.80-second barrier. In doing so, he eclipsed the long-standing world record of 12.80 set by Aries Merritt in 2012, a mark that had stood as one of the sport’s most revered achievements for more than a decade.

What makes Tharp’s breakthrough even more remarkable is the scale of his improvement. Entering the championships, the defending NCAA and U.S. champion had recorded a season-best of 13.05 seconds. Yet under the brightest spotlight, he unleashed a performance that exceeded every expectation, slicing an extraordinary 0.26 seconds from his personal best in a race that instantly became one of the greatest ever run.

The achievement sent shockwaves throughout the track and field community. While Tharp arrived in Eugene as one of the leading contenders for the NCAA title, few envisioned a performance capable of redefining the limits of the event. Instead, the American hurdler delivered a race for the ages, combining flawless technique, explosive speed, and impeccable rhythm from the first hurdle to the finish line.

The historic run not only secured his place in athletics history but also transformed the outlook of the championship. With the world record now in his possession, Tharp advances to the final as the overwhelming favorite, carrying momentum that could make an already unforgettable weekend even more extraordinary.

For years, the 12.80 barrier appeared untouchable. On a stunning day at the NCAA Championships, Ja’Kobe Tharp proved otherwise, producing the kind of performance that reminds fans why sport remains so unpredictable. In a matter of seconds, he turned a routine qualifying round into a landmark moment that will be remembered for generations.

The world record no one saw coming is now a reality—and Ja’Kobe Tharp is the man who changed history.

A new chapter in middle-distance running may have begun in Oslo after American teenager Cooper Lutkenhaus produced one of the most remarkable performances of the season, narrowly defeating reigning Olympic champion Emmanuel Wanyonyi in a thrilling men's 800m contest at the Diamond League meeting.

The 17-year-old sensation shocked a world-class field by crossing the finish line first in a race that came down to the smallest of margins. After an intense battle over the final metres, Lutkenhaus held off Wanyonyi by just one hundredth of a second, producing a dramatic finish that left the packed stadium in disbelief.

From the opening lap, the pace was relentless as the leading contenders positioned themselves for a fierce showdown. As the athletes entered the home straight, Wanyonyi appeared poised to unleash his trademark finishing kick. However, Lutkenhaus refused to be intimidated, matching the Olympic champion stride for stride before producing a perfectly timed lean at the line to secure a historic victory.

The result marks a breakthrough moment for the young American, who continues to establish himself as one of the brightest talents in global athletics. Defeating an Olympic champion at a Diamond League event is a feat many athletes spend entire careers pursuing, yet Lutkenhaus achieved it before reaching adulthood.

For Wanyonyi, the narrow defeat does little to diminish his status as one of the world's premier 800m runners. The Kenyan once again demonstrated his exceptional class and competitiveness, pushing the race to a world-class standard and forcing his young rival to deliver the performance of a lifetime.

Beyond the result itself, the race offered a glimpse into what could become one of the sport's most exciting rivalries in the years ahead. With established stars and emerging talents now pushing each other to new heights, the men's 800m continues to evolve into one of athletics' most captivating events.

On a memorable night in Oslo, the spotlight belonged to Cooper Lutkenhaus. At just 17 years old, he stood toe-to-toe with an Olympic champion and emerged victorious, announcing himself to the athletics world in spectacular fashion.