Running with Power - Getting Started

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Running with Power - Getting Started

⚡Weekday 'TL;DR' posts about running with power⚡

What is 'Running with Power'? Why would you want to use power? How do you get started? Who am I?

I'm an England Athletics certified running coach who's trained and coached with power since 2018. For runners looking to understand their training, I offer a fresh perspective - Running with Power. The 'Running with Power' series, including the latest 'Getting Started', is a practical introduction to this individualised training approach, breaking down power concepts into easily digestible steps,

and offering practical activities runners can use to experience power for themselves. With coverage of the Stryd footpod and wrist-based power (included in newer running watches), 'Getting Started' has all the information you need to start Running with Power. Drawing on seven years of personal experience using power and as an England Athletics certified 'Coach in Running Fitness' (CiRF), I bring a deep, yet practical understanding of how to get the most out of Running with Power. I believe the best way to learn is through doing, that celebrating small wins leads to bigger wins, and that consistency is the foundation for success. Follow this page for answers to:
✅ What is 'Running with Power'?
✅ Why would you want to?
✅ What's different (sometimes confusing) about power?
✅ How do you get started? Visit the Facebook group "from1runner2another" for more resources, to ask questions and to connect with a community of like-minded runners.

11/06/2026

𝐖𝐡𝐢𝐜𝐡 𝐨𝐭𝐡𝐞𝐫 𝐰𝐚𝐭𝐜𝐡𝐞𝐬 𝐰𝐨𝐫𝐤 𝐰𝐢𝐭𝐡 𝐚 𝐒𝐭𝐫𝐲𝐝 𝐭𝐨 𝐑𝐮𝐧 𝐰𝐢𝐭𝐡 𝐏𝐨𝐰𝐞𝐫?

Stryd works with all sports watches, but it works better with some than others (using the Which Watch? criteria (https://f1r2a.com/power-watches-choosing)).

𝐂𝐎𝐑𝐎𝐒 𝐰𝐚𝐭𝐜𝐡𝐞𝐬

✅ COROS watches (except the Pace 1 and kiprun series) meet all the criteria using native watch functionality.

𝐖𝐚𝐡𝐨𝐨 𝐰𝐚𝐭𝐜𝐡𝐞𝐬

The Elemnt Rival meets all the criteria using native watch functionality, except:
❌ You must plan workouts in third-party apps like TrainingPeaks or Intervals.icu. You cannot download workouts planned in the Stryd ecosystem to the watch.

𝐒𝐮𝐮𝐧𝐭𝐨 𝐰𝐚𝐭𝐜𝐡𝐞𝐬

Suunto watches will display power while running and record power to workout files for upload to the Stryd ecosystem, but:
❌ You must plan workouts in the Suunto app or in third-party apps like TrainingPeaks or Intervals.icu. You cannot download workouts planned in the Stryd ecosystem to the watch.
❌ Additional Stryd metrics require a manual offline sync (for each completed workout) to transfer them to the Stryd Ecosystem.

𝐏𝐨𝐥𝐚𝐫 𝐰𝐚𝐭𝐜𝐡𝐞𝐬

Polar watches will display power while running and record power to workout files for upload to the Stryd ecosystem, but:
❌ You must plan workouts in the Polar Flow app or in TrainingPeaks. If you use structured workouts, TrainingPeaks may be the better choice (although you’d need to subscribe to the premium option).
❌ The system does not support structured workouts (although you can build workouts with phases).
❌ Additional Stryd metrics require a manual offline sync (for each completed workout) to transfer them to the Stryd Ecosystem.

𝐎𝐭𝐡𝐞𝐫 𝐛𝐫𝐚𝐧𝐝𝐬

Stryd continues to work with watch providers and lists all watches that can be used to Run with Power using a Stryd footpod on their website (https://help.stryd.com/en/articles/13144031-compatible-watches-with-stryd).

𝐈𝐟 𝐮𝐬𝐢𝐧𝐠 𝐚 𝐒𝐭𝐫𝐲𝐝 𝐟𝐨𝐨𝐭𝐩𝐨𝐝

✅ Ideally: use an Apple Watch, a Connect IQ 5.0.0 Garmin watch, or a COROS watch
✅ If you must: use a Wahoo watch
✅ Try to avoid: using a Suunto or Polar watch

𝑺𝒉𝒐𝒖𝒍𝒅𝒏’𝒕 𝒚𝒐𝒖 𝒃𝒆 𝑹𝒖𝒏𝒏𝒊𝒏𝒈 𝒘𝒊𝒕𝒉 𝑷𝒐𝒘𝒆𝒓?

❓ Questions? (https://www.facebook.com/groups/from1runner2another)
📖 Getting Started (https://f1r2a.com/RwP_Start)

10/06/2026

𝐂𝐚𝐧 𝐲𝐨𝐮 𝐮𝐬𝐞 𝐚 𝐆𝐚𝐫𝐦𝐢𝐧 𝐭𝐨 𝐑𝐮𝐧 𝐰𝐢𝐭𝐡 𝐏𝐨𝐰𝐞𝐫?

Yes, with some caveats based on your power meter and the Which Watch? criteria (https://f1r2a.com/power-watches-choosing).

𝐆𝐚𝐫𝐦𝐢𝐧 𝐰𝐢𝐭𝐡 𝐚 𝐒𝐭𝐫𝐲𝐝 𝐟𝐨𝐨𝐭𝐩𝐨𝐝

The Stryd Zones datafield is your best choice – it’s fully compatible with Garmin watches running Connect IQ 5.0.0 or later. Stryd Zones:
⌚ Downloads workouts planned in the Stryd Ecosystem (via Garmin Connect)
⌚ Can show various power numbers while running
⌚ Records power (second-by-second) into your workout file
⌚ Uploads completed runs into the Stryd Ecosystem (via Garmin Connect)
⚡ Supports Structured Workouts
⚡ Provides 3s, 10s, and 30s Power Smoothing
⚡ Provides current and last Lap Averages.

If you have an older watch (running Connect IQ 3.0.0 through 4.x.x), you’ll need to use the Stryd Workout app (for Garmin) to run Structured Workouts.

𝐆𝐚𝐫𝐦𝐢𝐧 𝐰𝐢𝐭𝐡 𝐖𝐫𝐢𝐬𝐭-𝐛𝐚𝐬𝐞𝐝 𝐏𝐨𝐰𝐞𝐫

The watches listed at Garmin; Running Power Device Requirements (https://support.garmin.com/en-US/?faq=bEu4VJxddU2ZcgFgDyifp7) in the section ‘Watch Models That Support Native Running Power’ support Wrist-based power, using Garmin’s ‘Run’ app.

Unfortunately, the watches listed in the section ‘Watch Models That Support Running Power With a Connect IQ App‘ (my italics) did not provide repeatable and concurrently valid results when I studied their output. For that reason, I cannot recommend Garmin’s ‘Power’ datafields.

Garmin’s native running power implementation (on newer watches) meets the criteria but note that:
❌ Garmin only offers 10s smoothing. This makes it less useful when running short-duration intervals. Fortunately, it’s possible to use a 3rd-party datafield (like pbRun) to achieve a shorter smoothing interval.
❌ While you can use Garmin Connect to plan your workouts, it does not provide power-based metrics that would enable you to calculate your threshold, monitor your training, and plan your events and races. You’ll need to connect a 3rd-party reviewing app to Garmin Connect to obtain metrics.

Instead, I’d recommend the pbRun datafield, which:
⌚ Relies on Garmin Connect to download planned workouts, making them available to any app connected to Garmin Connect
⌚ Can show real-time and lap power numbers while running
⌚ Records power (second-by-second) into your workout file
⌚ Relies on Garmin Connect to upload completed workouts, making them available to any app connected to Garmin Connect
⚡ Supports Structured Workouts
⚡ Provides 3s, 5s, 10s and 30s Power Smoothing
⚡ Provides current and last Lap Averages

𝑺𝒉𝒐𝒖𝒍𝒅𝒏’𝒕 𝒚𝒐𝒖 𝒃𝒆 𝑹𝒖𝒏𝒏𝒊𝒏𝒈 𝒘𝒊𝒕𝒉 𝑷𝒐𝒘𝒆𝒓?

❓ Questions? (https://www.facebook.com/groups/from1runner2another)
📖 Getting Started (https://f1r2a.com/RwP_Start)

09/06/2026

𝐂𝐚𝐧 𝐲𝐨𝐮 𝐮𝐬𝐞 𝐚𝐧 𝐀𝐩𝐩𝐥𝐞 𝐖𝐚𝐭𝐜𝐡 𝐭𝐨 𝐑𝐮𝐧 𝐰𝐢𝐭𝐡 𝐏𝐨𝐰𝐞𝐫?

Yes, with some caveats based on your power meter and the Which Watch? criteria (https://f1r2a.com/power-watches-choosing).

𝐀𝐩𝐩𝐥𝐞 𝐖𝐚𝐭𝐜𝐡 𝐰𝐢𝐭𝐡 𝐚 𝐒𝐭𝐫𝐲𝐝 𝐟𝐨𝐨𝐭𝐩𝐨𝐝

Stryd’s Workout app is the obvious choice – it’s fully compatible with the Apple Watch Ultra, SE or series 3 or later. The Stryd Workout app:
⌚ Downloads workouts planned in the Stryd Ecosystem
⌚ Can show various power numbers while running
⌚ Records power (second-by-second) into your workout file
⌚ Uploads completed runs into the Stryd Ecosystem (and from there into other review apps)
⚡ Supports Structured Workouts
⚡ Provides 3s, 10s, and 30s Power Smoothing
⚡ Provides current and last Lap Averages.

There is another choice – Watchletic (see below) can be used in place of the Stryd Workout app, for example if you want to use another planning or review app than the Stryd PowerCenter.

𝐀𝐩𝐩𝐥𝐞 𝐖𝐚𝐭𝐜𝐡 𝐰𝐢𝐭𝐡 𝐖𝐫𝐢𝐬𝐭-𝐛𝐚𝐬𝐞𝐝 𝐏𝐨𝐰𝐞𝐫

The Apple Workout app isn’t the best choice for Running with Power, as it doesn’t:
❌ record second-by-second data into your workout file
❌ display lap power
❌ offer power smoothing
❌ upload completed workouts into a power-based reviewing app

Instead, I’d recommend the Watchletic app, which:
⌚ Downloads workouts planned in the IOS Watchletic app or in a number of other planning apps (TrainingPeaks, Final Surge, Stryd, Intervals.icu etc.)
⌚ Can show real-time and lap power numbers while running
⌚ Records power (second-by-second) into your workout file
⌚ Uploads completed runs into Apple Health or into a number of other reviewing apps (TrainingPeaks, Final Surge, Stryd, Intervals.icu etc.)
⚡ Supports Structured Workouts
⚡ Provides 3s and 10s Power Smoothing
⚡ Provides current Lap Average – it doesn’t (yet) provide last lap average.

Note that the downloads from and uploads to the apps listed above are a premium feature, available with a paid monthly subscription.

𝑺𝒉𝒐𝒖𝒍𝒅𝒏’𝒕 𝒚𝒐𝒖 𝒃𝒆 𝑹𝒖𝒏𝒏𝒊𝒏𝒈 𝒘𝒊𝒕𝒉 𝑷𝒐𝒘𝒆𝒓?

❓ Questions? (https://www.facebook.com/groups/from1runner2another)
📖 Getting Started (https://f1r2a.com/RwP_Start)

08/06/2026

𝐖𝐡𝐢𝐜𝐡 𝐖𝐚𝐭𝐜𝐡?

To Run with Power, you’ll need equipment.

At a minimum, you’ll need a power meter and a running watch. Or you could combine the two using a watch with wrist-based power.

But which watch should you choose?

Are there any that make Running with Power easier? Not easier to run, just easier to use power when running?

𝐖𝐚𝐭𝐜𝐡 𝐜𝐫𝐢𝐭𝐞𝐫𝐢𝐚

The 𝑚𝑖𝑛𝑖𝑚𝑢𝑚 criteria are:
⌚ Able to download planned runs to your watch with minimal manual effort
⌚ Able to show power while running
⌚ Able to record power (second-by-second) into your workout file
⌚ Able to upload completed runs from your watch with minimal manual effort

These 𝑎𝑑𝑑𝑖𝑡𝑖𝑜𝑛𝑎𝑙 criteria (if met) will improve your experience when Running with Power:
⚡ Structured Workouts. You can execute workouts with multiple steps and power targets/alerts on your watch – rather than having to remember steps/targets or write them on your hand.
⚡ Power Smoothing. The power numbers can be smoothed by averaging real-time power values over 3 or 5 seconds – replacing ‘spiky’ power numbers and reducing above/below target alerts.
⚡ Lap Averages. You can display the average power for the current lap on-screen – to monitor whether you’re meeting workout power targets.

𝐖𝐚𝐭𝐜𝐡 + 𝐏𝐨𝐰𝐞𝐫 𝐦𝐞𝐭𝐞𝐫

The next few posts will assess watches using the above criteria.

𝑺𝒉𝒐𝒖𝒍𝒅𝒏’𝒕 𝒚𝒐𝒖 𝒃𝒆 𝑹𝒖𝒏𝒏𝒊𝒏𝒈 𝒘𝒊𝒕𝒉 𝑷𝒐𝒘𝒆𝒓?

❓ Questions? (https://www.facebook.com/groups/from1runner2another)
📖 Getting Started (https://f1r2a.com/RwP_Start)

05/06/2026

𝐖𝐡𝐚𝐭 𝐞𝐥𝐬𝐞 𝐝𝐨 𝐲𝐨𝐮 𝐧𝐞𝐞𝐝 (𝐚𝐩𝐚𝐫𝐭 𝐟𝐫𝐨𝐦 𝐚 𝐩𝐨𝐰𝐞𝐫 𝐦𝐞𝐭𝐞𝐫 𝐚𝐧𝐝 𝐰𝐚𝐭𝐜𝐡)?

To get the most from a power meter (https://f1r2a.com/what-is-a-power-meter), you’ll need one or more applications (‘apps’ for short) to:
🔹 plan your training
🔹 display and record power while you’re running
🔹 review completed workouts and monitor your power metrics

For the best results (and to minimise manual effort), your apps should work seamlessly with your watch and power meter.

𝐖𝐡𝐢𝐜𝐡 𝐚𝐩𝐩𝐬 𝐝𝐨 𝐲𝐨𝐮 𝐧𝐞𝐞𝐝 𝐰𝐡𝐞𝐧 𝐮𝐬𝐢𝐧𝐠 𝐚 𝐒𝐭𝐫𝐲𝐝 𝐟𝐨𝐨𝐭𝐩𝐨𝐝?

The Stryd Ecosystem should meet most of your needs, especially if you’re using a fully compatible watch (https://help.stryd.com/en/articles/13144031-compatible-watches-with-stryd).

𝐖𝐡𝐢𝐜𝐡 𝐚𝐩𝐩𝐬 𝐝𝐨 𝐲𝐨𝐮 𝐧𝐞𝐞𝐝 𝐰𝐡𝐞𝐧 𝐮𝐬𝐢𝐧𝐠 𝐰𝐫𝐢𝐬𝐭-𝐛𝐚𝐬𝐞𝐝 𝐩𝐨𝐰𝐞𝐫?

There isn’t an ecosystem for wrist-based power – instead, you’ll need to connect a few different apps.

Your options will vary based on the watch you’re using and on your budget. The webpage below contains some information, while the ‘Getting Started’ book contains a detailed chapter about choosing apps.

You can also ask questions or ask for advice in the from1runner2another Facebook group.

𝐒𝐭𝐫𝐲𝐝? 𝐎𝐫 𝐰𝐫𝐢𝐬𝐭-𝐛𝐚𝐬𝐞𝐝 𝐩𝐨𝐰𝐞𝐫?

Because running power is still relatively new, there are few ‘easy to use’ solutions.

This is likely to change over the next few years, but until then, your choices are likely to remain a trade-off between cost vs. ease of use:
✅ Stryd is more expensive, but easier to set up and use
✅ Wrist-based power is less expensive, but more complex to set up and use

𝑺𝒉𝒐𝒖𝒍𝒅𝒏’𝒕 𝒚𝒐𝒖 𝒃𝒆 𝑹𝒖𝒏𝒏𝒊𝒏𝒈 𝒘𝒊𝒕𝒉 𝑷𝒐𝒘𝒆𝒓?

❓ Questions? (https://www.facebook.com/groups/from1runner2another)
📖 Getting Started (https://f1r2a.com/RwP_Start)

For more information on choosing apps, see getting started choosing apps (https://f1r2a.com/getting-started-apps/)

04/06/2026

𝐂𝐚𝐧 𝐲𝐨𝐮 𝐮𝐬𝐞 𝐚 𝐫𝐮𝐧𝐧𝐢𝐧𝐠 𝐰𝐚𝐭𝐜𝐡 𝐭𝐨 𝐑𝐮𝐧 𝐰𝐢𝐭𝐡 𝐏𝐨𝐰𝐞𝐫?

Yes.

All the major running watch manufacturers (Garmin, COROS, Wahoo, Suunto, Polar, and even Apple) include wrist-based power in their newer models.

𝐖𝐡𝐲 𝐮𝐬𝐞 𝐰𝐫𝐢𝐬𝐭-𝐛𝐚𝐬𝐞𝐝 𝐩𝐨𝐰𝐞𝐫?

✅ You may already have a watch that can provide wrist-based power, which means you don’t need to buy a separate power meter (https://f1r2a.com/what-is-a-power-meter).
✅ You may be a multi-sport athlete. The Stryd Ecosystem only supports running, so the investment in Stryd is less attractive.

𝐀𝐫𝐞 𝐭𝐡𝐞𝐫𝐞 𝐚𝐧𝐲 𝐝𝐨𝐰𝐧𝐬𝐢𝐝𝐞𝐬?

❌ There are no independent studies testing whether wrist-based power provides repeatable, valid power numbers. However, I ran my own (N=1) study, comparing wrist-based power from Garmin, Coros and Apple to numbers from a Stryd footpod. I found they produce repeatable numbers that, for recreational runners, are correlated to the Stryd footpod.
❌ There isn’t an ecosystem for wrist-based power – instead, you’ll need to connect a few different apps.
❌ Because power is still relatively new, and because you’ll need to use a few different apps, setup is more complex than with a Stryd.
❌ Finally, few running watches produce power numbers when running on a treadmill.

𝐓𝐡𝐞 𝐕𝐞𝐫𝐝𝐢𝐜𝐭?

No one has independently validated wrist-based power yet, and setup is more complex than using a Stryd.

But it may be a budget-friendly way to try Running with Power.

𝑺𝒉𝒐𝒖𝒍𝒅𝒏’𝒕 𝒚𝒐𝒖 𝒃𝒆 𝑹𝒖𝒏𝒏𝒊𝒏𝒈 𝒘𝒊𝒕𝒉 𝑷𝒐𝒘𝒆𝒓?

❓ Questions? (https://www.facebook.com/groups/from1runner2another)
📖 Getting Started (https://f1r2a.com/RwP_Start)

For more information on my N=1 study into wrist-based power, see Running with Power – 2G+AW+COROS (https://f1r2a.com/RwP_2G_AW_COROS_PDF)

03/06/2026

𝐂𝐚𝐧 𝐲𝐨𝐮 𝐮𝐬𝐞 𝐚 𝐒𝐭𝐫𝐲𝐝 𝐟𝐨𝐨𝐭𝐩𝐨𝐝 𝐭𝐨 𝐑𝐮𝐧 𝐰𝐢𝐭𝐡 𝐏𝐨𝐰𝐞𝐫?

Yes.

𝐖𝐡𝐲 𝐮𝐬𝐞 𝐚 𝐒𝐭𝐫𝐲𝐝 𝐟𝐨𝐨𝐭𝐩𝐨𝐝?

✅ It’s a power meter that works with all major sports watch brands, with Apple Watches, with mobile phones, and with some smartwatches.
✅ It provides power-based metrics, accurate speed and distance (even in poor-GPS locations) and some additional metrics that measure your running form.
✅ It works outdoors or on a treadmill.
✅ At least 10 independent studies have tested the Stryd footpod, finding that it produces repeatable numbers that are highly correlated with O2 consumption (a gold standard for measuring exercise energy consumption).
✅ The footpod comes with the Stryd Ecosystem, an end-to-end solution (from planning through reviewing) that’s built around running power. The ecosystem provides all the functionality you need to run using a Stryd footpod and most of the important power metrics. It also provides access to coaches and training plans.
✅ Support is excellent, and there’s a very active Facebook group where you can ask questions and learn from others.

𝐀𝐫𝐞 𝐭𝐡𝐞𝐫𝐞 𝐚𝐧𝐲 𝐝𝐨𝐰𝐧𝐬𝐢𝐝𝐞𝐬?

❌ It’s an additional expense on top of the cost of a watch. And while most of the Stryd Ecosystem is free to use, some items require a paid subscription.
❌ Because power is still relatively new, setup can be a little complex – even with the detailed instructions on the Stryd website.

𝐓𝐡𝐞 𝐕𝐞𝐫𝐝𝐢𝐜𝐭?

On balance, the Stryd footpod is a beginner-friendly way to start Running with Power.

𝑺𝒉𝒐𝒖𝒍𝒅𝒏’𝒕 𝒚𝒐𝒖 𝒃𝒆 𝑹𝒖𝒏𝒏𝒊𝒏𝒈 𝒘𝒊𝒕𝒉 𝑷𝒐𝒘𝒆𝒓?

❓ Questions? (https://www.facebook.com/groups/from1runner2another)
📖 Getting Started (https://f1r2a.com/RwP_Start)

For more information on independent testing of the Stryd footpod, see Steve Palladino’s article Stryd Power and VO2 (https://docs.google.com/document/d/e/2PACX-1vSX7RBpvMZYvDBMw8An5FXkmYPGavOrnxIzbz9fEjsyUPOC6WuLoqy2VuXyQJTd5cIr3KjTqql8OeT5/pub)

02/06/2026

𝐃𝐨 𝐫𝐮𝐧𝐧𝐢𝐧𝐠 𝐩𝐨𝐰𝐞𝐫 𝐦𝐞𝐭𝐞𝐫𝐬 𝐩𝐫𝐨𝐝𝐮𝐜𝐞 𝐦𝐞𝐚𝐧𝐢𝐧𝐠𝐟𝐮𝐥 𝐧𝐮𝐦𝐛𝐞𝐫𝐬?

Running power meters provide numbers showing how hard you’re working when you run – your effort.

𝐀𝐫𝐞 𝐭𝐡𝐞𝐲 𝐫𝐞𝐚𝐥𝐥𝐲 𝐦𝐞𝐚𝐬𝐮𝐫𝐢𝐧𝐠 𝐲𝐨𝐮𝐫 𝐞𝐟𝐟𝐨𝐫𝐭?

No.

Running power meters provide numbers that 𝑟𝑒𝑝𝑟𝑒𝑠𝑒𝑛𝑡 your effort (https://f1r2a.com/what-is-a-power-meter/).

𝐃𝐨𝐞𝐬 𝐭𝐡𝐚𝐭 𝐦𝐞𝐚𝐧 𝐫𝐮𝐧𝐧𝐢𝐧𝐠 𝐩𝐨𝐰𝐞𝐫 𝐦𝐞𝐭𝐞𝐫𝐬 𝐚𝐫𝐞 𝐩𝐨𝐢𝐧𝐭𝐥𝐞𝐬𝐬?

No.

Running power meters provide usable information … as long as the power numbers are repeatable and valid:
🔹 Repeatable? The same effort under the same conditions gives the same result.
🔹 Valid? The numbers are highly correlated to an existing ‘gold standard’.

At least 10 independent studies have tested the Stryd footpod, finding that the footpod produces repeatable numbers that are highly correlated with oxygen consumption (a gold standard for measuring exercise energy consumption).

Wrist-based power has not been independently validated. However, I ran my own (N=1) study during 2024 and 2025, comparing wrist-based power from Garmin, Coros and Apple to power numbers from a Stryd footpod. I found they produce repeatable numbers that, for recreational runners, are correlated to the Stryd footpod (which in turn is highly correlated to oxygen consumption).

𝐒𝐨 𝐫𝐮𝐧𝐧𝐢𝐧𝐠 𝐩𝐨𝐰𝐞𝐫 𝐦𝐞𝐭𝐞𝐫𝐬 𝐚𝐫𝐞𝐧’𝐭 𝐩𝐨𝐢𝐧𝐭𝐥𝐞𝐬𝐬?

Far from it.

You can use running power numbers to measure your effort when you run.

And once you can measure your effort, that’s when the magic begins.

𝑺𝒉𝒐𝒖𝒍𝒅𝒏’𝒕 𝒚𝒐𝒖 𝒃𝒆 𝑹𝒖𝒏𝒏𝒊𝒏𝒈 𝒘𝒊𝒕𝒉 𝑷𝒐𝒘𝒆𝒓?

❓ Questions? (https://www.facebook.com/groups/from1runner2another)
📖 Getting Started (https://f1r2a.com/RwP_Start)

For more information on independent testing of the Stryd footpod, see Steve Palladino’s article Stryd Power and VO2 (https://docs.google.com/document/d/e/2PACX-1vSX7RBpvMZYvDBMw8An5FXkmYPGavOrnxIzbz9fEjsyUPOC6WuLoqy2VuXyQJTd5cIr3KjTqql8OeT5/pub)

For more information on my N=1 study into wrist-based power, see Running with Power – 2G+AW+COROS (https://f1r2a.com/RwP_2G_AW_COROS_PDF)

01/06/2026

𝐖𝐡𝐚𝐭 𝐢𝐬 𝐚 𝐏𝐨𝐰𝐞𝐫 𝐌𝐞𝐭𝐞𝐫?

A Power Meter provides numbers representing how hard you’re working – your effort or running intensity.

Running power meters use readings from multiple sensors to calculate a power number.

Most recent running watches have a power meter built in.

𝐖𝐡𝐲 𝐮𝐬𝐞 𝐚 𝐩𝐨𝐰𝐞𝐫 𝐦𝐞𝐭𝐞𝐫?

Running intensity is important when training, so that you can target the adaptations that will give you the best chance of success at your upcoming event.

There are other measures of intensity runners can use, but running power overcomes some of the disadvantages of those other measures:

🔹 It’s objective rather than subjective, providing a number that represents your effort – unlike perceived effort.

🔹 It matches how your effort changes when running hilly routes – unlike pace.

🔹 Changes in effort produce an immediate change in power and there’s no upward drift towards the end of longer runs – unlike heart rate.

𝐃𝐨 𝐫𝐮𝐧𝐧𝐢𝐧𝐠 𝐩𝐨𝐰𝐞𝐫 𝐦𝐞𝐭𝐞𝐫𝐬 𝐫𝐞𝐚𝐥𝐥𝐲 𝐦𝐞𝐚𝐬𝐮𝐫𝐞 𝐦𝐲 𝐞𝐟𝐟𝐨𝐫𝐭?

No.

Running power meters provide numbers that 𝑟𝑒𝑝𝑟𝑒𝑠𝑒𝑛𝑡 your effort.

𝐃𝐨𝐞𝐬 𝐭𝐡𝐚𝐭 𝐦𝐞𝐚𝐧 𝐫𝐮𝐧𝐧𝐢𝐧𝐠 𝐩𝐨𝐰𝐞𝐫 𝐢𝐬 𝐦𝐞𝐚𝐧𝐢𝐧𝐠𝐥𝐞𝐬𝐬?

No, as long as the numbers are repeatable and valid, you can use them to measure your effort.

And once you can measure your effort, that’s when the magic begins.

𝑺𝒉𝒐𝒖𝒍𝒅𝒏’𝒕 𝒚𝒐𝒖 𝒃𝒆 𝑹𝒖𝒏𝒏𝒊𝒏𝒈 𝒘𝒊𝒕𝒉 𝑷𝒐𝒘𝒆𝒓?

❓ Questions? (https://www.facebook.com/groups/from1runner2another)
📖 Getting Started (https://f1r2a.com/RwP_Start)

29/05/2026

𝐑𝐮𝐧𝐧𝐢𝐧𝐠 𝐄𝐟𝐟𝐞𝐜𝐭𝐢𝐯𝐞𝐧𝐞𝐬𝐬 𝐚𝐧𝐝 𝐫𝐚𝐜𝐞 𝐩𝐥𝐚𝐧𝐧𝐢𝐧𝐠

There are three primary uses for Running Effectiveness:
✅ To improve your form (https://f1r2a.com/running-effectiveness-and-form-improvements)
✅ To improve your fatigue resistance (https://f1r2a.com/running-effectiveness-and-fatigue-resistance)
✅ To identify targets for your upcoming race

Running Effectiveness can help identify the optimum power target for your upcoming event.

𝐑𝐚𝐜𝐞 𝐂𝐚𝐥𝐜𝐮𝐥𝐚𝐭𝐨𝐫𝐬

Depending on your choice of power meter and supporting apps, there are two different race calculators you can use to identify your optimum power target:
🎯 If you use a Stryd footpod and the Stryd ecosystem, you can use the web-based Stryd Race Calculator
🎯If you use wrist-based power, you can use the ‘Generate Race Power Scenarios’ feature in SuperPower Calculator (for Google Sheets).

𝐇𝐨𝐰 𝐝𝐨 𝐭𝐡𝐞𝐲 𝐰𝐨𝐫𝐤?

Whichever calculator you use, they work similarly, using (at a minimum):
🔹 Your race-day running fitness – your Threshold Power on race-day
🔹 Your fatigue resistance – one of two different metrics, depending on whether you’re running a shorter, higher-intensity race or a longer, lower-intensity race
🔹 Your running effectiveness – your estimated finish time depends on how effectively you convert power into speed

These metrics are calculated from your completed workouts.

Which means that your training plan should include specific workout segments supporting the race-day calculations.

And it means that Running with Power personalises your race-day target, based on your capabilities, instead of calculating your target using averages from thousands of other runners (who are not you).

𝑺𝒉𝒐𝒖𝒍𝒅𝒏’𝒕 𝒚𝒐𝒖 𝒃𝒆 𝑹𝒖𝒏𝒏𝒊𝒏𝒈 𝒘𝒊𝒕𝒉 𝑷𝒐𝒘𝒆𝒓?

❓ Questions? (https://www.facebook.com/groups/from1runner2another)
📖 Getting Started (https://f1r2a.com/RwP_Start)

For more information on how to use Running Effectiveness, see Understanding ‘Running Effectiveness’ and its uses (Palladino) (https://docs.google.com/document/d/e/2PACX-1vTzjH-Ns_GInUm4lAxi3cVOQpzzKcWNF6VEX271s-QGYFHjwMgyLhhmu5i21-1_CaC3eL0B817rQo8k/pub)
More about the Race Calculators can be found at:
🔹 Stryd: Race Calculator in PowerCenter (https://help.stryd.com/en/articles/6879547-race-power-calculator :~:text=Race%20Calculator%20in%20PowerCenter)
🔹 SuperPower Calculator for Sheets (click to download a copy) (https://f1r2a.com/SuperPower_Calculator)

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https://f1r2a.com/books, https://www.facebook.com/groups/from1runner2another

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