Falling in love with running all over again with TomTom Spark 3!

I recently attended a full-day workshop on design thinking. At some point during the workshop, the trainer mentioned – “what can be measured, can be managed – and this is more and more relevant in today’s age of connected devices!”. The statement may have been made in a very different context, but it somehow made me think of my new TomTom Spark 3 watch. I spent a few moments reflecting about the various cool features that the watch offers, before deciding to get back (mentally!) to the workshop. This blog is a detailed account of the specific thoughts that flashed in my head during those split seconds of distraction during the workshop. 

Yes, it’s true – what can be measured, can be managed! And, this applies to just about everything that is worth measuring or tracking. As a new runner, the simple parameters that one cares for includes distance and pace. As we get more sophisticated, we tend to get a little more demanding from our training sessions and start caring for slightly more nuanced variables like stride turnover, timing splits and heart rate. 

Let’s look at how TomTom Spark 3 can help runners with these varied needs and more. To keep the description specific, I have organized these features into three broad categories: (i) Standard output features (to analyze the run), (ii) Advanced training features (features that help bring method to madness during the training runs), (iii) Race day features (features that I rely on during a competitive run).   

(i) Standard output features

At a very elementary level, the essence of long-distance running is captured through this basic equation:

In a very simplistic sense, this means that one can run better if one can build the ability to run for longer duration (time), maintain a higher stride turnover (steps / time), and take bigger steps (meters / step). The standard output dashboard that one sees post a TomTom run outlines these basic metrics along with a few more such as energy spent, heart rate etc. (see figure below).

In addition to these summary parameters, I particularly find it useful to note the following statistics on the summary dashboard:

• Overall splits and a graph of how my pace fared across the distance run - a relatively horizontal curve indicates a controlled run where one could manage the pace well throughout the run. On the other hand, a curve with too many spikes and troughs may indicate that one was trying too hard and hence struggling to hold a uniform pace.
• Heartbeat across the run – this is a particularly important variable as it holds the key to running faster and longer (more on this feature in the advanced training features section below).

(ii) Advanced training features

Heart rate training

One of the most important (and often most neglected!) parameters in running training relates to heart rate. Depending on the running objective and distance, the heart rate should ideally operate in a specific zone (see illustrative figure below).

Now depending on the overall objective, one must train in a particular zone. For instance, if someone is training for a specific HM timing, then spending too much time in sprint zone (running short intervals / 5Ks) may not be too beneficial – this is a mistake I made quite a lot about a year ago. That’s where TomTom watch helped me significantly. What it does is, it breaks the entire run into fraction of time spent in each zone. Below, I have captured an output from two different training runs I completed recently and highlighted how the two differ in terms of suitability for different objectives.

Race against a specific target

For me, the real value that Spark 3 offers lays in a host of training features that it offers. In particular, it offers the following advanced training features – Goals, Intervals, Laps, Zones, Race. 

• Goals: This feature allows you to run against a pre-determined target. These targets may be set based on the overall training objective. For instance, a runner looking to reduce weight may set the target to burn a specific number of calories (and not worry about distance or time). Similarly, a runner training to complete a full marathon and looking to build mileage may set a distance target.
• Intervals: This is another feature that I tend to use a lot. Of the four days that I run in a week, I usually spend one session on interval runs. This feature allows you to customize your own interval run by entering a predetermined warm-up time, cool-down time, rest-time between intervals, specific interval running distance or duration.
• Laps: This feature allows you to set-up a specific lap distance post which the watch displays metrics such as duration and pace for that lap. I usually prefer setting the lap distance to 1km.
• Zones: For a long time, I had a knack of running first few kilometers faster than the desired pace (only to struggle in the last few kilometers). This feature allows you to train to run within a heart-rate zone. During my tempo-runs, I feed-in a desired heart rate zone. This ensures that if the heart beat goes above a threshold, I immediately get an alert on my watch, which allows me to take corrective action. This is a feature I used extensively to train to get to my first sub-1:30 half-marathon.
• Race: This feature is helpful to find your ‘race partner’, especially when there aren’t too many runners in your running network who look to run at your pace. It allows you to run against your personal best or any previous run – a great feature for those looking to strike a PB (wherein one is competing against his / her own timing from a previous run). 

(iii) Race-day features

So, you have spent months training for the big day – and finally the big day arrives! What features should you leverage during a competitive run? The answer to this would vary for different runners. For me, I like to keep it very simple on the race day and just like to use two key features.

Average pace display

About a year back, I had a knack of conducting multiple mental calculations during the competitive run – all related to what’s the average pace till now, how much time is remaining to complete the run within the desired timing etc. It all used to be a bit of a distraction from the simple act of running. This is where I love to use the average pace display feature.

During the run, the watch is capable of displaying 3 data points in one screen (see figure below). The two at the bottom can be adjusted and fixed before the run starts, while the large metric display at the center allows you the option to look through the following available metrics (by scrolling up-down during the run) – average pace, average speed, instantaneous pace, instantaneous speed, clock, duration, distance, calories, heart rate, heart rate zone. 

How do I use it? If I want to run a HM in sub 1:30, then I have to maintain an average pace of 4:16 throughout the run. As such, I set the center metric to display average pace and that’s the only number I care for during a competitive run. Every now and then I would just glance at the magical figure at the center of the watch. If the figure is still below 4:16 then I have some buffer and if it starts shooting above 4:16 then I need to do a bit of catching-up to complete the run in sub 1:30. From experience, I have realized that keeping the pace in the range of 4:10 to 4:18 in for the first 15kms of the run allows me to complete the HM in sub 1:30.

Load your music metronome beats on the watch!

This is the feature that almost made me feel that the watch has been designed exclusively for me. I have been running for almost three years now and have come across a variety of gadgets to carry music for the run. Whatever be the equipment (iPod, Mobile, Walkman etc.), it always felt like extra ‘load’ to be carried during the run. Well – that’s a thing of past now. TomTom Spark 3 offers a cool feature to carry almost 3GB of music on the watch itself. Be it Bhangra beats or Metronome beats, I have the option of loading it all on my sleek watch now. This is where the point I made at the beginning of the blog (around connected devices) becomes relevant too. The watch comes with a simple and light headphone which can be paired with the watch (through Bluetooth).

Through this blog, I have tried to share some of the cool features that I have been using in my TomTom Spark 3 watch. This is by no means intended to be an exhaustive description of the features and I know there are many features that I am yet to start using!

If you too are using a TomTom watch, I would love to hear your thoughts on the features you use the most.

Sundeep Singh

+91 - 98181 19794

(#TomTomSpark3; #GetGoing)

About the Author: By background, Sundeep Singh is a Mechanical Engineer from IIT Delhi and holds an MBA from IIM Kozhikode. Given his flair for mechanics and passion for running, he loves to analyze and write about the finer nuances of running techniques / strategies. Sundeep’s best run till date is NDM 2017, which he completed in 1:28:33.