Apple Watch celebrated a major milestone on April 24, marking its tenth anniversary since debuting as a fitness and health companion. Over the past decade, millions have relied on the device’s comprehensive tracking tools to monitor running, walking, swimming, cycling, and sleep, helping users stay active and healthy. To commemorate this landmark year, Apple is spotlighting Global Running Day on June 4 with a special challenge: Apple Watch users who log a running workout of at least 5 kilometers (3.1 miles) using any app that syncs with Apple’s Health app will earn a digital award.
Global Running Day aims to celebrate the joy of running while encouraging newcomers and young athletes to get moving. For those seeking motivation, Apple Fitness+ trainer Sherica Holmon offers an approachable method: beginners should mix walking and running intervals—starting with one minute each for about 10 minutes—and gradually increase running time to build endurance without burnout.
The Apple Watch Workout app provides runners with an array of detailed metrics to enhance performance analysis, including Vertical Oscillation, Stride Length, Ground Contact Time, and Power. Users can customize workout views, add distance and time goals, and incorporate structured intervals combining work and recovery periods. Real-time alerts with haptic feedback and voice prompts guide runners through each phase, ensuring they stay on track.
Notably, the watch features automatic detection of standard outdoor tracks using Apple Maps data and GPS, delivering precise distance, pace, and route mapping. For frequently repeated routes, the Workout app allows users to compete against their previous bests, fueling progress and motivation.
Beyond immediate workout feedback, the Apple Watch monitors training load by comparing the intensity and duration of workouts over the past week with activity over the prior 28 days. This analysis helps users gauge whether their current training is sustainable or if adjustments are needed to avoid overexertion.
Veteran marathoner Cory Wharton-Malcolm, who ran his first marathon in 2007, emphasizes the importance of mental strategies: breaking runs into manageable segments—such as mile markers, playlist songs, or landmarks—can make longer distances feel more attainable. He also recommends leveraging the Apple Watch’s Time Alerts feature to create motivating intervals tailored to the individual’s pace.
Elite runner Emily Fayette, known for completing marathons in under three hours, suggests integrating speed bursts into runs to boost fitness and race readiness. Whether timing short sprints with recovery or simply accelerating during favorite song choruses or toward landmarks, these bursts can improve overall speed and endurance. Fayette notes that Apple Fitness+ treadmill workouts incorporate varying inclines and speeds to help runners safely enhance cardio fitness at their own pace.
As Apple Watch enters its second decade, its blend of motivational challenges and sophisticated fitness tracking continues to empower users of all levels to hit the ground running and achieve their personal bests.
