Run with your Apple Watch

Get the most from your run with Apple Watch. And learn how to save power on long runs. 

An Apple Watch that shows the start of a running workout. 

How to start a running workout

  1. Open the Workout app. 
  2. Scroll to Outdoor Run or Indoor Run. 
  3. Tap the More button the More icon to set a calorie, distance, or time goal. To set a goal-based workout, or to complete a Pacer or Custom workout, tap the Edit icon  next to your goal.
  4. Tap Start.
  5. Wait for the three-second countdown. To skip the countdown, tap the screen.

To check your progress, check your watch face. Pace alerts are available for Outdoor Run only.

If you have Apple Watch Ultra, you can set your running workout to the Action button.

Learn how to use the Action button on your Apple Watch Ultra

How to pause your run

To pause your run, press both the Digital Crown and the side button at the same time. To resume, press both buttons again.

You can also set indoor and outdoor running workouts to automatically pause when you stop moving.

  • On your Apple Watch, open the Settings app, then tap Workout > Auto-Pause > Auto-Pause. 
  • On your iPhone, open the Watch app, tap the My Watch tab, then tap Workout > Auto-Pause > Auto-Pause. 

How to end your workout

Swipe right, then tap the End button the end workout icon. When your workout ends, your Apple Watch shows you a summary of your workout. To see more, check your workout history in the Fitness app on your iPhone. 

How to track your progress

Customize the metrics that you see when you work out, and see your past workouts. 

Choose which metrics to track

  1. On your Apple Watch, open the Workout app.
  2. Tap the More button the More icon next to the workout that you want to do.
  3. Tap the Edit button next to the goal or workout configuration.
  4. Tap Workout Views, then tap Edit Views.
  5. Tap Include to add the metric to your Workout View. You can also tap the Edit button next to a metric, then select a metric to edit.
  6. Change which metrics you want to include.

You can also tap Reorder, then touch and hold the Change Order button the accordion icon to change the order.

To see the metrics you included, turn the Digital Crown during your workout.

Running form metrics

There are a number of metrics to help you get the most out of your running workout.*

Vertical Oscillation: Tap to add an estimate of how much your body travels vertically as you run in centimeters. This measurement, along with stride length, can give you a sense of how much energy you’re using to drive upward versus forward. Apple Watch can log your vertical oscillation automatically during outdoor running workouts.

Running Stride Length: Tap to add an estimate of how much distance you cover from one step to the next while running in meters. Along with cadence, stride length determines your overall running speed. Apple Watch can log your running stride length automatically during outdoor running workouts. For the best Stride Length estimates, run for approximately 200 meters to calibrate your Apple Watch.

Ground Contact Time: Tap to add an estimate of the time each foot spends touching the ground while running in milliseconds. Apple Watch can log your ground contact time automatically during outdoor running workouts.

An Apple Watch that shows the Heart Rate Zone metric during a run

Heart Rate Zones: Tap Include to add Heart Rate Zones to get a sense of your intensity level.

An Apple Watch that shows the Running Power workout metric during a run

Running Power: Tap Include to show an estimate of the work you’re doing while running measured in watts. Running Power reflects the intensity of your run and can give a sense of your effort as your speed or incline changes. Apple Watch can log your Running Power automatically during outdoor running workouts. Running Power is reported only during running workouts and cannot capture any extra load, such as a weighted backpack.

An Apple Watch that shows the Elevation metric during a run.

Elevation: Tap Include to show your elevation as you run.

An Apple Watch that shows the Activity Rings progress during a run

Activity Rings: Tap Include to show the progress of your Activity Rings during your workout. 

  

A map of an Outdoor Run workout on an iPhone. 

View your route

  1. On your iPhone, open the Fitness app.
  2. Tap Show More next to Workouts.
  3. Tap the workout that you want to view, then scroll down.
  4. Tap the map. The colors show your pace, with green the fastest pace and red, the slowest.

To see the route, you must have an Apple Watch Series 2 or later or have your iPhone with you during the workout. You must also turn on route tracking: On your iPhone, go to Settings > Privacy > Location Services, tap Apple Watch Workout, then tap While Using the App.

Get ready for a long-distance run

With Apple Watch, you can choose how to get ready for a long-distance run, like a marathon. Check out your options below:

Get better results

* Vertical Oscillation, Running Stride Length, and Ground Contact Time are available only on watchOS 9 or later with Apple Watch Series 6 or later.

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