Run with your Apple Watch

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

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 pace alert for an Outdoor Run, scroll down, tap Set Alert or set your time, then select Average, Rolling, or Off.
  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.

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 > Running Auto Pause. 
  • On your iPhone, open the Apple Watch app, tap the My Watch tab, then tap Workout > Running 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 Activity 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 iPhone, open the Apple Watch app. 
  2. Tap the My Watch tab, then tap Workout > Workout View. 
  3. Tap Multiple Metric or Single Metric. 
    • If you choose Multiple Metric, you can choose up to five metrics for each workout. Tap Outdoor Run or Indoor Run, then tap Edit. Add or delete metrics, or touch and hold the Reorder button the accordion icon to change the order. 
    • If you choose Single Metric, you can turn the Digital Crown to scroll through all the metrics during a workout.

These metrics were created specifically for running. You need to set up multiple metrics to see these options.

  • Rolling Mile shows your pace for the mile distance that is directly behind you.
  • Cadence shows you your steps per minute.
  • Elevation Gain shows the increase in elevation throughout your workout.

View your route

  1. On your iPhone, open the Activity app.
  2. Tap the Workouts tab.
  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

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