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.

One year down - a life-time to go!

Last year, on 12^th Oct 2014, I had participated in my first running event (CRPF HM). As such, I am on the verge of completing my first year in the world of running. Given this context, the current edition of my Running Reflections holds a special significance for me. In this edition, I intend to look back at the year that just went by and share the learnings / experiences which I value the most.


During the course of last one year, my outlook towards running has assumed different shapes and forms – at different times during this short timeframe, I have viewed running as recreation, crazy passion, potential long-term profession, compulsive obsession...the list goes on. After all these fluctuating perspectives, I seem to be finally happy at just trying to be an ardent student of this sport for now. Like a typical student, I am starting this blog with three most important learnings I have had with respect to running. I am sharing these as I believe these are the areas that most beginners tend to get wrong.

My learnings from the first year of running

Learning 1: Technique matters!

By nature, running is simple – all it requires is moving quickly on the feet, something that most of us have done at some point in life. However, for someone who aspires to evolve as a runner and stay injury-free, this is slightly more nuanced. There are several finer elements that one needs to be aware of. For instance, there is so much to be learned about aspects such as stride length, cadence, arm swing, foot strike, body poster, pelvic rotation etc. Getting these finer nuances right is critical to running efficiently and expending minimal possible energy, which is important for running long distances.

This is one area where I have made maximum progress over the past year. Not because I have mastered the technicalities (in fact far from that), but only because I have started identifying these inefficiencies which is probably the most important step to start improving. For instance, as it stands today there are three areas that I am working on:

1. Instead of back and forth arm swing, my arm swing tends to be all over the place.
2. Shoulders should be kept steady (like headlights of an automobile) - for me shoulders tend to swing as I run.
3. Lastly, my foot-landing tends to be a heel-strike as opposed to a mid-foot strike. This is a common cause of knee injuries for runners.

A simple visual comparison with an accomplished runner can help elucidate these points. For example, compare the position of shoulders, elbow and foot-strike between me and Shshank Sir in the visual below (thanks to Coach Jatin for this analysis). Interestingly, both Shshank Sir and I are running at just about the same pace in these pics. It’s a different matter that I seem to be exhausted as if sprinting and Shshank Sir seems to be relaxed as if just brisk walking – that’s what proper running technique can do!

Learning 2: ‘One size fits all’ approach doesn’t work

Many of us have at some point entered search strings like – ‘sub-2:00 training plan’, ‘sub 1:45 training plan’ etc. in Google search bar. It certainly helps to understand what these typical training plans look like. However, over a period of time I have realized that these standard plans should not be adopted without appropriate customization.

The reality is that each body is unique and has its own training needs. Personally, I realized that there was sufficient ‘homework’ that I had to do even before something like a standard plan might be useful for me. This homework was required in the form of building the basic capabilities required for running (strength, cardio etc.). Even today, almost 70 - 75 percent of my training comprises of strength workouts and my average weekly mileage is relatively low compared to other runners (it tends to be around 25Kms per week).

The other important thing to note here is that training needs would differ by the type of race. For instance, the training focus prior to a race such a Hyderabad Half-Marathon (hilly terrain, high humidity) could be on building strength, endurance workouts etc. On the other hand, an event such as ADHM (flat course, cool weather) may require more of cardio workouts, interval runs etc.

Over the past few months I have tried hard to build different elements of workouts (other than running, of course) in my training regime.

Learning 3: If you have a race-day plan, stick to it!

The only mistake I consider bigger than ‘not having a plan’ is to ‘have one and not stick to it’. This is something I still find difficult to execute and till date AHM has been the only event in which I managed to stick to my race-day plan. On most other occasions, I have been guilty of deviating from my plan and eventually ending up with an inferior timing (compared to what I had planned for).

Moreover, it is interesting to note the factors that can lead to deviation from the race-day plan. On some days it tends to be the race day adrenalin which prompts me to run faster in the beginning. On other days it would be over-ambition or probably just lack of focus. Worst of all, there have also been instances when all it would take is an ‘unknown’ runner overtaking me and my petty ego prompting me to run faster, thereby screwing up the overall plan!

My most treasured moments from the first year of running

The journey over the past year has been full of magical moments / experiences. As I look back at the year and recollect the most treasured moments, can’t help think of the following moments.

There couldn’t have been a more auspicious start to my running journey than to meet my all-time idol Sachin Tendulkar minutes before my first run (CRPF HM). I recall how tears continued to trickle down and I kept staring blankly at the great man even after the race had started.

The journey was made special as I met some inspirational coaches, mentors and buddies along the way. Special thanks to Jatin Sir, Shshank Sir, Coach Ravinder Singh, Ash Nath and Aby Dee.

Finishing every race (big or small) was special, but none more so than finishing first Full Marathon at SCMM, completing Airtel Hyderabad HM and winning Rookie Runner of the Year Award in 2015.

…a big thanks to all who have been a part of my first year of running journey and I hope to have many such fun-filled running years ahead!

Sundeep Singh 

+91 - 98181 19794

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About the Author: By background, Sundeep Singh is a Mechanical Engineer from IIT Delhi. Given his flair for mechanics and passion for running, he loves to deeply analyze the  finer nuances of running techniques / strategies. Sundeep ran his first half-Marathon on 12th Oct. 2014 and within less than a year of running, he has achieved a personal best HM timing of 97 minutes. 

Miles to go before I sleep...

Before I start writing my first blog, I have to confess that I have been planning to do this for over a year now. Now that I have finally mustered all the courage to get this rolling, there is almost a year-long backlog of running experiences that I have to share. I kept wondering for a while as to where to start and then decided to start from where it all actually started.

Jan 2014: It was another usual day in the office for me and I was interviewing a candidate for a strategy consulting role. Towards the end of the interview, I asked the candidate about his hobbies and he passionately talked about running half-marathons. That was the first time I heard about something called half-marathon, which is equivalent to running a stretch of 21.1 km. I found it intriguing to know that humans just like me are capable of running that much. I was pretty certain that even with an all-out effort I wouldn’t be able to run more than 5 km. That same night I decided to run and actually test my physical limits. I was disappointed to discover that I had grossly over-estimated my physical ability – I managed a little less than 2 km.

My dismal performance in that inconsequential late night run did inflict some ego wounds. I kept brooding over it for a few days hoping that the feeling would slowly fade away into the log of junk files in my unconscious memory. However, that was not to be – the more I thought about it, the more I wanted to do something about it. In the hope to resurrect my crushed ego, I gave myself a target to run a half marathon within the next 12 months. A rubbish target if you ask me now – rubbish, as it was purely based on my petty ego and whimsical idiosyncrasies.

Whatever it was – it was what it was and that was it. What followed was a period of fairly disciplined and highly unfocused training.

Disciplined - because there were no half measures. I made sure that I stepped out to run / jog every day without exception.  Often times it meant running on Gurgaon roads well past mid-night. There were times when stray dogs chased me, there were times when security guards checked on me, there were also times when the odd passer-by would just stare at the watch and discard it as another instance of Sardar gone crazy at the magical hour!

Unfocused - because there was no method to the madness. All I did was run, run some more and then run just a little more.

Thanks to the discipline, I did achieve a steep improvement in my mileage in the first few months. I quickly reached a stage where I was able to jog around 14 – 15 km. However, given the lack of focus in my training, I couldn’t continue improving for long. By the end of fourth month, I had hit a plateau and was just not able to improve my mileage any further. Every time I tried to run long distance I had to stop at around 15 km mark – for reasons such as fatigue, cramps, heavy breath etc. I soon realized that there was something fundamental missing in my training – the next task at hand for me was to identify that missing element.

Anyone who has ever taken exams such as JEE or CAT at some point in their academic career would tell you that when these people face a problem (especially a problem involving some measurable indicator), they start thinking of variables, equations and that kind of crap. I was no exception - I had a problem at hand and the problem was to maximize my mileage (i.e. kms I can run). So, on another fateful night, I sat with a piece of paper and a pen and started thinking about ways to improve my mileage (i.e. km or meters that I can run). I vividly recalled how as a kid, my algebra professor used to say that multiplying a given number by some other number in both numerator and denominator doesn’t change its value. I never thought that I would think about that seemingly futile algebra point in real life. However, I was wrong – that same learning was about to give me a ‘Eureka’ moment. After a little bit of editing and iteration, I had the following equation on the paper:

The equation looked simple, but it was powerful. It immediately told me that I could improve my mileage by improving on three aspects:

I immediately knew that the way I was training had absolutely no element of strength training and that was probably the reason for cramps and fatigue. This simple analysis gave my training a new direction and I now knew that to become a better runner, I had to improve three things:

• Flexibility
• Cardio strength
• Endurance level

…and that was it! This simple yet powerful message is what I want to leave my running friends with (especially those who have taken to running recently) – please don’t overlook the importance of endurance (or strength training)! This is critical if you want to keep improving and enjoying this simple yet addictive sport for years to come.
What followed was another six months of disciplined and this time focused training. On 12^thOct 2014, I successfully ran my first half marathon (in 1:47:03). By the time I won the Rookie runner of the year (2014) award in Jan 2015, I knew that all those late night runs and whimsical idiosyncrasies were completely worth it.

...what is more, I had found the true passion that I really enjoy and care for - Running!