To the uninitiated, running simply helps you get in shape by burning fats and toning your muscles. While this may be true to some extent, there are actually more benefits that running can do for your body. Here are some of the ways where running can help in your development.

Cardiovascular exercise:

Running is a very good cardiovascular aerobic exercise. When one person runs, you are able to strengthening the muscles involved in respiration, which helps facilitate the flow of air in and out of the lungs. It also helps improving circulation efficiency and reduce blood pressure.

Regular running helps keep your stamina up, and give you more time before you get that “out of breath” feeling.

This is one of the reasons why running watches are equipped with logs for a history of your training. It checks whether you were truly able to improve your running strength and endurance by checking how fast or how long you were able to maintain a certain pace.

Strengthens leg and foot muscles:

Aside from being out of breath, one of the reasons that people are not able to go the distance that they want would be because of the pain in their weak leg muscles. When a person lives an inactive lifestyle, these muscles weaken and are unable to endure moving long distances.

On the other hand, a person who runs regularly would be able to strengthen these muscles making them more capable of enduring longer distances.

You would notice this improvement more thanks to the running watch’s powerful GPS sensors that could accurately track the distances that you have travelled during each training session.

Increases speed and reflexes:

Running regularly would help you increase your speed reflex times. This is because you are able to make your muscles move more efficiently and in a preprogrammed manner due to the continuous training or running movements that you have done.

You would be able to see a drop in your lap or split times because your muscles in your entire body have now become stronger and more capable to push your pace.

You would be able to track this improvement thanks to the running watch’s capability to track your time accurately up to the hundredths of a second.

Now that you see the benefits of doing running training regularly, what are you waiting for? Strap on a running watch and get on the road, oval, or athletics track and begin your running training  now!

This wide range of costs for the running watch would usually make buyers think about just how much they should actually spend for a running watch.

The answer to this question should actually be determined by studying a few different factors. You should be able to know which among these considerations do you value the most, and then decide from there.

Here are some of the factors that you need to deliberate on so that you can decided how much you should spend for your running watches:

Toughness and Durability:

When it comes to running watches, the mantra could actually be “you get what you pay for.” Usually, a running watch that is cheap is just made from substandard materials or those kinds that would break down easily. On the other hand, an expensive watch would usually be made from the toughest and most durable materials. Of course, there are always exceptions to the rule, but for the most part, this is fairly accurate.

That’s why if you are planning on going through rough treks or jogs in the harshest environment, then you should probably purchase a more costly running watch. However, the strolls around the park or a controlled environment such as an oval, then you could make do with a cheaper watch.

Features:

As with toughness and durability, the more features you get, the more expensive the watch becomes. If you are looking for a complete training system with all the bells and whistles such as voice outputs, virtual training partners, heart rate monitors, cadence sensors, and GPS capabilities, then you have no other option but to actually shell out some money for it.

Remember that these innovations and features need special equipment and software, which are factors that can drive up the entire cost of the watch.

Design:

While it may not be directly related to running, design also plays a part in the cost of the running watch. Watches with lighter design or more ergonomic bands would usually cost more than their generic looking counterparts.

As you may probably surmise, the more advanced you are in your training, the more expensive the running watch that you need becomes. This is because a highly advanced training would require more features that cheap watches cannot provide.

If you are not really interested in running, you could probably just purchase a cheap watch and then purchase new ones as your interest grows, but if you know from the start that you would be fully dedicated to the sport, then you should probably skip the cheap ones and invest in a full-feature running watch.

While all of those features mentioned above do help in making the running watch more accurate and comfortable to use, the fact is that some of them can be considered as bonuses. When it comes to running watches there are some necessary characteristics that should be there in order for you to be able to train well.

We can divide these characteristics into two groups, the physical characteristics and the software features.

Physical:

-          Durable but comfortable Wriststrap or band

As many runners know by now, running can be an extremely physical activity. The vigorous movements by your arms as you run can damage or dislodge the wrist strap of the running watch. This risk is even amplified if you start running in not so desirable weather conditions.

That is why you would want your watch to have a durable but comfortable strap. You would want it to be able to remain firmly attached to your wrist without hindering your movements or making you uncomfortable.

-          Easy to use start and stop buttons

You would usually use a running watch to take your lap splits and other time related data. Having a watch that has difficult to reach or use start and stop buttons can make you take inaccurate data.

In a sport where the tenths of a second is highly regarded, you should be able to start and stop your timer as soon as possible. Having buttons that are hard to press may add or subtract a few seconds of your actual time.

Software Feature:

-          Memory function

A running watch should be able to keep track of your laps or miles during a span of training activities. This would help you recognize if your constant and continuous training is effectively improving your pace.

There are actually some watches that can track up to 500 training sessions but leisure runners may opt to go for those that can track a lesser number of sessions since those are usually cheaper.

-          Computer connectivity

Computer connectivity is a relatively new trend and feature in running watches that is slowly becoming more and more important. A watch that has computer connectivity is great for two things.

The first is that you would be able to record your data and use training analyzing software for them. This would help you learn more about which training you should be doing.

The second is that computer connectivity means you would be able to upload your training and send it to people all over the world. Again, this would help in analyzing and comparing your data with real life performance from other running enthusiasts.

While the different manufacturers and models of running watches would mean that each one of them would have unique features, there are some things that are consistent in a running watch. These are the features that should always be great in any model so that it would become a good running watch for you.

Here is a list of those features that you should look for in a running watch to determine if it would help you:

Connection to GPS

A GPS powered running watch would definitely help you in your training. This is because the GPS system would help you accurately track data such as your location, pace, and total distance covered.

The power of a GPS powered running watch is truly capable of providing you with the highly accurate data that you would need if you are serious in your running training.

Large and Legible Display:

It could be hard to focus on your training if you would not be able to read the data on your running watch. Having jumbled data, or very confusing data fields would be frustrating for you to see while running.

Related to this, you should also check whether the running watch display can still show you good data at night or at bright light. You may want to invest in a watch that has a backlit display such as those termed as Indiglo.

Computer Connectivity:

Having a running watch that has good computer connectivity would definitely help you in your training. A whole host of options becomes available for you if you are given the capability to download or upload your training data.

You can get professional advice from various runners, or run training analyzing software for you to know which aspects of your training would still require improvement.

Toughness:

Running training could lead you to situations where nature can be difficult to work with. Rain, sleet, snow, or even extreme heat can be your enemies. That’s why you should check if the running watch is able to withstand harsh environments.

Things to check for could be water resistance, as well as how tough the construction of the watch and its straps are. You don’t want your watch to break down right in the middle of your training!

The ones listed are just some of the basic factors and features that you should take into consideration when purchasing a running watch. Being able to find a watch that can satisfy all of them would truly help in ensuring that you would have a good partner as you work out.

However, not everyone is really on board spending much money in the equipment for improving their training. This is especially true, for running and running watches. Many runners, especially those just in it for leisure and not for competitive purposes, would think that running watches are nothing more but added expenses. They would think that running watches cannot really help them improve their training.

This is wrong of course. A running watch, when properly used can definitely help you in improving your training and other workout sessions. Here are some of the ways where having a running watch handy would help you better your exercise.

Accurate Distance Travelled through GPS features:

One of the ways that people train is through running a set distance. For example, a person would want to set a goal of being able to run or jog for 3 kilometers a day. However, they may not have a way to accurately measure just how much they were able to train.

Through the GPS feature of a running watch, you have a way to accurately know just how much distance you have covered while you run. There are even some running watches that beep or inform you if you are about to cover your set training goal.

Tracking your Heart Rate:

A running watch when equipped with a heart rate monitor can help you track your target hear rate zone. This is important for you to be able to determine whether you were able to get an effective workout. A good workout would mean that you were able to reach your specific target heart rate.

With a running watch, you have a handy way of knowing if you were overtraining or under training. Under training means that you could have probably wasted time as your workout is insufficient. Overtraining, on the other hand, may be dangerous because you are pushing your body to levels that it may not be able to handle. This may cause injury or unnecessary stress to your body.

See improvement over previous performance:

People respond well to motivation. One of the best motivational tools is to see improvement or progress with what you are doing. Through the use of a running watch’s log of all your exercise data, you would be able to see your improvement in pace, speed, distance covered, and other factors.

Conversely, you would also be able to see if your performance is dipping in some aspects. This would allow you to force yourself to do better in it.

Through these features you would be able to see just how a running watch would be able to help your training. Maybe it’s not time for you to consider using one on your own workouts.

The more advanced running watches today are packed with so many features, that you may not be able to know which of them to check for when purchasing one. There are illuminated displays, voice activated commands and all the other bells and whistles that make these running watches seem like a great purchase.

The problem with it is that you can become so enthralled with all of these advancements, only to find out that it lacks the features, and attributes that you would really need in order to become a better, faster, and more efficient runner.

To help avoid this, you should be able to know the essential attributes that sports watches should have in order for you to run well. When the running watch that you have purchase has all of these features, then you know that you are all set.

All the other things that the running watch that you have purchased can offer you, could just then be considered as bonuses or things that can make your things easier.

First important feature: A clear, legible and easy to read display. The Garmin Forerunner 205 , pictured below, has a great display.

 When you are running you would much rather focus on the run instead of the watch. That is why it is important to have a good and clear LCD. A clear screen would enable you to simply glance at your watch and immediately know how well you are doing in your runs.

Remember that having to slow down your pace, or even stop just to check on how well you are doing is counter intuitive.

You may even want to find a watch that has an illumination feature if you plan to do night runs.

Second Important Feature: Intuitive Menu system, like the one the Nike Midsize Triax Speed 10 Regular Watch  has.

This feature is related to the first mentioned. Again, you would want to be able to “get up and go” instead of fiddling around the watch’s menu.

Try to find a running watch that offers easy to set menus, and handy buttons for menu navigation. This would make it easier for you to concentrate on running instead of focusing on the buttons of your watch.

Third Important Feature: The ability to keep track of your run history. The Garmin Forerunner 310XT  does a great job of that

Your running watch should not just be a one run thing. You should be able to know just how much you are improving in the course of your running training. That is why it is good to purchase a watch that features a record or log of all the training times that you have done when you used that watch.

Having these feature in your running watch would enable you to determine if you have improved your running pace, speed, and all other factors that you want to be able to make good strides on.

Of course, the degree of importance in all things is determined by the users themselves. If you find watches that may not be able to do these things, or pack these features but you are comfortable with it, and are willing to try and make it work then by all means use it.

After all these are merely suggestions that try to help you improve on your running training.

However, training has become more advanced than ever.  Thanks to scientific methods and technological innovations, people have now found new ways of acquiring data and analyzing them to help in improving training.

It seems now that in order to be able to improve your lap times, and  increase your training intensity, you would also need to have the cutting edge equipment. These highly advanced equipment would help in making your exercise more efficient, streamlined and give you better results.

When it comes to training equipment, the first one that comes to mind are running watches. Most runners would take them while they are plying their routes. Before, running watches only gave you your time, and how fast you were able to go from point A to point B. These days seem to be over though, as running watches now have become more advanced and more hi-tech.

Running watches nowadays, aside from providing you with basic time keeping functions are now packed with more features. The Garmin Forerunner 405 for example, not only allows for measuring your time but gives you the capability to study your training pace, your speed and cadence, or even your heart rate when you use it.

These features make calculating your training data that much easier.  It allows runners with a Garmin Forerunner 405 to acquire data that were previously highly difficult to attain. They get all these numbers with just a device that is strapped to their wrists.

A good running watch like the Garmin Forerunner 305, would also help people who like to cross train. Watches like the Forerunner 305 have built in sport profiles to make sure that you could train accordingly even if you are just strolling, running, or even biking. This is further supported by the wide range of available accessories that the Garmin 305 is compatible with.

Another way that training has truly advanced is through the help of computer software that automatically calculates the resulting data from your training. Before, after acquiring the data, the coaches and trainers would have to manually track and chart these in order to form a good analysis from it. The advent of computer software, and high compatibility.

However, this may not be as efficient as one thinks. In fact the practice of over exerting one’s self is potentially harmful. It could lead to complications because of overtraining.

When it comes to training, there should always be a proper way to do things. The proper way would be to train within your limits, and to slightly improve on them. To be able to do this, you would need to have good equipment, proper discipline, and good coaching.

Garmin Forerunner 405 Wireless GPS-Enabled Sports Watch with Heart Rate Monitor

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Retail Price: $373.32

Amazon Price: $316.17

For starters, training properly would mean listening to your body and adapting to its needs. For runners, this might mean that you should only work out for a set amount of time. That’s why a good running watch is ideal for this purpose.

The Garmin Forerunner 405 can display your time, splits, and laps taken in order to know whether you have already done the requisite number of laps, or logged enough minutes in your workout. This would help you in determining whether you are over training or under training.

Aside from distance or time, another thing to consider while training is the level of intensity of the activity that you are doing. Some bodies are not able to keep up with highly intense physical training while some would need more strenuous activities before training takes effect. For this purpose, having a heart rate monitor would be ideal.

Garmin Forerunner 305 GPS Receiver With Heart Rate Monitor

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Retail Price: $299.99

Amazon Price: $154.54

The Garmin Forerunner 305, with its built in heart rate monitor functionalities, is exceptional in serving this purpose. You would be able to check whether the activity is enough to get your heart pumping or if it’s too much that it is already becoming a strain to your overall health.

The Forerunner 305 even has a heart rate zone feature that ensures that you are always in tune with your heart rate. It gives audible signals when you are not performing in the range that you specify. This would help in making sure that you are always doing what your body needs.

They also say that training involves a lot of tweaking. One should always analyze training data properly to ensure which elements of the activities that they are doing should be reinforced or eliminated from the training program. That’s why it is a good idea to check with training analyzers or comparing with others.

Fortunately, the Garmin Forerunner models are very easy to share and transfer to computers. Once connected to computers, the one who is training could easily run a battery of software to check whether his training is up to par with what his body needs. Alternatively, you can also upload your training and running data to websites and share it with other users.

Garmin Forerunner 205 GPS Receiver and Sports Watch

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Retail Price: $267.99

Amazon Price: $132.70

Of course, even if you have the entry level Forerunner 205 or the advanced Garmin Forerunner 405, they would all be useless if you do not have the discipline to stick to your training.

That said, with equipment like these that provide you with nearly everything you need, just a little ounce of discipline and you are well on your way on being able to train in the most proper way possible!

The trend for GPS running watches today is to load them with many features and a whole host of functionality to cater to everyone’s training needs.

And, with the plethora of options, the need to customize and personalize your GPS running watch is important to match your style, needs and interests.

When personalizing your GPS running watch, here are some settings that you may want to configure:

Interface: Most runners track only specific things when it comes to their training. Some care about their pace, their heart rates, their total times or some other variable. However, running watches are able to track more than these figures, which can make a confusing interface and display.

Fortunately, there are running watches, such as the Garmin Forerunner 205, the Garmin Forerunner 305 or the Garmin Forerunner 405 that allow users to easily customize what appears on their running watch’s screens. This makes for a less convoluted interface, and users would only need a quick glance to see the data that they need.

Wrist straps: This is an often overlooked customizable feature when it comes to running watches. A running watch with an ill fitting strap would be unwieldy and uncomfortable for the runner. This may make training a lot more difficult than it needs to be. If the default wrist strap fits your wrist, then good for you, but if it’s not then you must try to change.

It is highly important to change wrist straps to fit the contours of your wrist. That’s why some models of the Garmin Forerunner come with alternative sizes for their wrist straps and even have the screw drivers included with the package.

Optional Accessories: While Garmin Forerunner running watch models are able to provide many kinds of features, it can’t be helped that there are some features that are needed by other forms of training. This is where the optional accessories can play a big part in improving ones training experience.

For example, The Garmin Forerunner 205, can be used with compatible accessories to give additional functionality. There are heart rate monitors for people who want to know how intense their training is, speed/cadence sensors for bikers, and foot POD for runners who want more detailed training when they are indoors and using their GPS enabled running watches.

Computer software: Another way to customize your equipment is through the computer software that it comes with. Having a good computer software to analyze your training would easily enable you to adjust settings, and find out which data you would really need when doing your intense training.

Being able to customize your running watches would truly help in ensuring that you get the easiest, and most efficient training. You would not have to be cumbered with extraneous features, or ill-fitting equipment, if you are available to easily personalize your watches.

Garmin Forerunner 405 Wireless GPS-Enabled Sports Watch with Heart Rate Monitor

Overall Rating:

Retail Price: $373.32

Amazon Price: $316.17

The Garmin Forerunner 405, while admittedly a high end product, is a feature rich and sleek looking training gadget that can surely catch anyone’s fancy.

But questions arise as to how does the design help your training and if you can actually use these features.

Out of the box, the most noticeable Garmin Forerunner 405 features are the:

• Sport watch
• Auto Lap®
• Time/distance alerts

At its core, the Garmin Forerunner 405 is a sports watch. It can give you the features that you need when running from block to block or at your local park. The Garmin Forerunner 405 would provide you with the necessary tools to track the usual data.

The auto lap feature automatically starts a new lap as your run, and the time/distance alert provides you with an alarm whenever you reach your goals. Used in conjunction with each other, these features of the Garmin Forerunner 405 gives you your time, lap splits, lap times, distance and overall pace that would help in determining whether you had a good training or not.

Of course if you are happy with those features then you can simply select lower end models. The Garmin Forerunner 405 shines when you delve into its more advanced functions.

More advanced features of the Garmin Forerunner 405 include:

• Faster satellite uplink time
• Intuitive Controls
• A host of compatible accessories
• Easy connectivity between devices and computers

The quick satellite uplink of the Garmin Forerunner 405 truly stands out. Now you don’t have to wait long hours when using satellite guidance for its data. With it faster tracking of waypoints, routes, or even measuring just how you are doing at a specific area or place in your usual training route becomes much easier. The improved GPS system can truly help you analyze your data more precisely.

Another thing that’s good with the Garmin Forerunner 405 is its host of wide ranging compatible accessories. There is the Foot Pod for tracking speed distance and cadence when indoors, or even bike speed or cadence sensors if you fancy yourself as an indoor cyclist.

The Garmin Forerunner 405 is also proud of having:

• Intuitive interface to set watch while training
• Compact and lightweight construction
• Easy connectivity with computers

What makes the Forerunner 405 more amazing is that it is quite easy to use. Aside from its lightweight and compact design, Garmin has also made the Forerunner 405 much more intuitive.

They have included 2 buttons on the side of the Forerunner 405 that users can easily press to adjust the necessary settings. Users would not have to fiddle around much when trying to customize their training.

After all the training that you do, the Garmin Forerunner 405 also shines in synchronizing data to your computer. As long as it recognizes a connected “USB ANT stick “  to a PC it would automatically transmit your workout data to the PC.

This makes it much easier to store, share, and analyze your training data to find out your areas of improvement.

Conclusion:

Given all the functionality of the Garmin Forerunner 405, you would be able to see how it is a great fit for runners who truly take their training seriously and are not too shy about spending for the additional benefits.

While a bit higher in price compared to the other Garmin models, the added features, improved capability, and more lightweight and compact build that can truly advance your training makes spending that additional money worth it.

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