The Hidden Flaws in Your Running Metrics (and What to Do Instead)

The Hidden Flaws in Your Running
Metrics (and What to Do Instead)
Watch, listen and read the full episode here
DLake Runs 00:00.129:
In this episode, we’re tackling two major issues that most new and experienced runners
face when it comes to tracking your progress. Is all the technology and metric data helping
or is it leaving you super confused? We’re going to break down the science of balancing
fitness goals and reveal the biggest mistake runners make when it comes to tracking their
performance. If you’ve ever felt buried in data and you don’t know how to use it, this
episode is for you. But before we get into it, I’ll be joined by good friend, pro certified
running coach and exercise scientist with almost half a million followers on Instagram, Mike
Trees, aka run.energy to help answer all these questions. I am Darren, certified running and
nutrition coach, sub three hour marathoner and 10 hour Ironman finisher. Since 1996, I’ve
been helping other self-coached runners researching and experimenting on how to better
myself 1% each day, because this is the 1% Better Runner. And we do all this to help you
live an amazing run life. Let’s dive into it. What do you think is the biggest issue that new
and experienced runners deal with in, in particular, tracking their metrics? So, like, you
know, we’ve spoken a bit about the theories behind it all, but a lot of new runners, they
come in, they don’t know exactly what to do. So what do you think the biggest issue is with

heart rate and all that stuff.

Mike Trees (Run.NRG on IG) 01:17.519:
The biggest issue is a little bit of knowledge is dangerous. So everyone has a little bit of
knowledge, but really don’t understand the bigger picture. So the bigger picture is forget
the heart rate monitor, forget the watch, forget everything. It’s what are you trying to
achieve? Are you trying to achieve running just for fun? Do you just want to run with your
friends and be sociable? Do you want to be a world champion? Do you want to finish a
marathon? Do you want to finish a marathon in a set time? Do you want to run a 1500? You
need to know what your goal is, why you’re doing it. Most people, when I ask them, they
haven’t really thought about this. That’s the first problem. The second problem with all this,
we then define their goals and they say, yep, I want to run, I’m going to say this just simply,
I want to run a sub-three-hour marathon. I say, okay, that’s a challenging goal. Where are
we now? Let’s look at the starting point and how do we get there? before we’re even
getting onto any metrics. Then I say to them, this is what we’ll need to do. The next thing is,
we need to fit this into your life cycle. So there’s no point in thinking how you’re going to
train and do everything if you’ve got a sick mother you have to look after. and work, or if
your job is 12 hours a day. Everything has to fit in. We have to look at all the external factors
playing. Are you a student that has to pass your exams first? Then we might say, okay,
that’s more realistic. You’ve got to get through those exams, so maybe the marathon isn’t
so good now. Maybe let’s look at something simpler and get a different goal. We then
define our goal and what’s realistic within their social, academic, and financial lifestyle so it
can fit into a daily pattern. Then we can come to, do they need a watch? Do they need to
start looking at the metrics and where they’re going? We start to look at how fit they are,
where they need to go. I think you don’t need that watch yet. As you said right at the start, I
don’t know if it’s going to be cut out or not, but the point is, when they start training, they
just have to run, and they’re going to get quicker. So my thing is just get them running, but
also get them running at a sustainable level that they’re not going to be running for three
weeks then injured and miss three weeks. So let’s get a sustainable build-up pattern and
then let’s start adding complexity along the line. So it never gets easier. They just get more
in tune with their own bodies and able to cope with more work and more metrics and more
knowledge. So I don’t want to be saying, let’s have a look at your cadence to a runner
who’s just starting. I’ll just get them to run. I’ll happily look at their cadence and say, well,
it’s near enough there or thereabouts. Let’s forget about that one for now and look at
something else. Are they overstriding? Are they landing really badly? Let’s work on some
form things that we need to work on. Let’s look at the most important things. The metrics
come last. Too many people are into IT these days. They’re into the gadgets. To be honest, I
love them as well. I love looking at it, but for me, it’s a fun little thing that I like looking at.
It’s not serious. I posted about how smartwatches give me a VO2 max of 70. Well, that just
confuses most people because I’ll tell them to do an aerobic run and the metric on the
smartwatch actually don’t count aerobic runs to build up their VO2. They just count zone 3.
They just look at the heart rate and say, have you been in zone 3 for how long? Yes, your
VO2 max is going up. Have you been in zone 1 too much? Oh, your VO2 is going down. So
they often don’t understand how the metrics work on the smartwatches. It confuses them.
And the smartwatches totally overestimate the metrics. It gives me one of 70, for example.
Whereas when I had a VO2 of 70, I was running 345 for the 1500 meters. And 70 is actually
classified as a sub-international runner. So you’re on the borders of just about getting
international status running, which is what I was. Derek Clayton in a VO2 match of 69 broke
the marathon world record. There’s so much in these metrics that are meaningless, but
interesting. I think the main metric to have a little bit of an idea on is heart rate, just to
understand it, the way you’re going. That’s the first one to get into, if I had to pick one

metric, and start to learn about your body and your heart rate.

DLake Runs 05:34.187:
Time, time, time. I’m obsessed with it as it’s the one thing we can’t make more of. But
ironically, we as humans, we made the whole concept of time. Thanks for giving us your
time by listening, watching, or reading this. We love helping runners get 1% better each
day, one step at a time, and can only reach more runners by people like you sharing this out
to runners like you. As I might have mentioned early in the episode, if you haven’t already,
you can get a free step-by-step 30-day base training and habits guide to getting 1% better
in running and life. each day by signing up for our email newsletter. Unlike other running
videos and podcasts, we are not about the quick hack and fluffy motivational quotes.
Instead, the 1% Better Runner focuses on how small daily habits ripple into broader life
success, helping runners perform better on and off the road or the trail, the track, wherever
you want to be doing your workouts, all in five minutes per week. This episode and all this
content is produced in Sydney, Australia, and I’d like to acknowledge the Gadigal of the
Eora Nation, who are the traditional indigenous custodians of this land. Much, much, much
respects. If you want to contact us about anything, email talk at delay creates.com. We’re
also on the socials, mainly Instagram and Strava right now. Just search one better run or
delay runs. Small steps now, lifelong impact later. Peace.