The use of wearables to record exercise data has grown significantly over the past decade. Most people now have a smartwatch capable of tracking a range of exercise metrics, and the associated apps provide more data than most runners know what to do with. As a physiotherapist, this data is genuinely useful — it gives a clear picture of what a patient has been doing from a loading perspective, which is often central to understanding how an overuse injury developed.
At BeFit Training Physiotherapy, we work with runners across Sydney’s Eastern Suburbs to interpret training data and use it to build smarter, safer programmes. This guide covers the key metrics your watch is tracking, what they actually mean, and how to use them to reduce your injury risk — particularly as we head into running season.
Distance
Distance tracking is one of the most important data points for runners managing their injury risk. Most people focus on how far they ran in a single session, but the more useful measure is weekly total distance. Looking at weekly distance over time gives a far clearer picture of long-term load patterns than individual session data alone. The general consensus in the literature is that weekly kilometre increases should not exceed ten percent week on week. There are caveats depending on your experience level and current base, but this remains a useful guiding principle for most recreational runners.
Pace
Pace is one of the most commonly overlooked drivers of injury in amateur runners. Many recreational runners monitor progress by how fast they run — meaning the goal of every session is to run as quickly as possible. This is one of the most reliable ways to accumulate an overuse injury. When training for an event such as a 10km, half marathon, or full marathon, the majority of your runs should actually be done at a genuinely slow, conversational pace.
The best marathon runners in the world run at what feels like a painfully slow pace for most of their training, because they understand that a large proportion of their preparation is about building endurance in the legs — accumulating time on feet, not running fast. There is absolutely a place for tempo-based running, but for most people it should represent no more than ten percent of weekly training effort. Reducing average pace across your training plan and focusing instead on time on feet will reduce injury risk and improve recovery potential between sessions.
Cadence
Cadence measures how many times your feet contact the ground per minute, expressed in steps per minute. It is directly related to stride length — the fewer steps taken per minute, the longer each stride will be. An efficient running pattern has the foot striking the ground approximately underneath the body, allowing forward propulsion with less mechanical stress on the joints. When stride length is too long, the foot tends to contact the ground in front of the body rather than beneath it, which increases the forces through the knee, hip, and lower back significantly.
If your watch data shows a low cadence, it may be worth working on increasing your step rate to reduce joint loading. The commonly cited target is approximately 180 steps per minute, though taller runners with longer legs will naturally have a somewhat lower optimal cadence. If your cadence sits around 150 to 160 steps per minute, try setting your watch to provide real-time feedback, or run to a music playlist set to 180 beats per minute — there are many running playlists built specifically for this purpose.
Heart Rate
Average heart rate and training zone distribution give a useful picture of the overall effort of your sessions. As discussed in the pace section, the majority of your running should sit in the lower heart rate zones — zones two and three — to build aerobic endurance and allow adequate recovery between sessions. If your data shows you are spending most of your training time in zones four and five, your training intensity is likely too high across the week. Recovery cannot happen without adequate stimulus at lower intensities, and sustained high-intensity training without recovery is a consistent driver of overuse injury.
Elevation
Elevation data is frequently underestimated as a training load variable. Distance and pace matter, but so does terrain. Running uphill increases demand on the calves, Achilles tendon, and hamstrings. Running downhill significantly increases load through the quadriceps and patellofemoral joint. In most real-world running you will encounter both, and the combination increases total body load considerably — even if your weekly kilometre total stays the same. Introducing hills or elevation change into your routine can be a meaningful spike in load even when other metrics appear stable, and this is often a contributing factor in injury development that is only visible when elevation data is reviewed alongside the rest of your training picture.
How to Use This Data in Practice
Your smartwatch is recording more useful information than most runners realise. Understanding these metrics and making small adjustments based on what they show — keeping weekly distance increases below ten percent, keeping most runs at a conversational pace, monitoring cadence, and reviewing elevation alongside total load — can make a meaningful difference to your injury risk and recovery. If you are unsure how to interpret your data or want to build a training plan around it, a running assessment at BeFit includes a review of your training load patterns as part of the process.
Common Questions
What is the most important metric to track for injury prevention?
Weekly total distance is the single most useful metric for managing injury risk. It captures cumulative load across the week rather than individual session effort and allows you to identify whether you are building volume too quickly. Cadence and heart rate zone distribution are also highly relevant once weekly volume is under control.
How much should I increase my weekly running distance?
The commonly cited guideline is no more than ten percent per week. This is a useful starting point, but context matters — a runner returning from a break or injury may need to build more conservatively, while a well-conditioned runner with a stable base may tolerate slightly faster progression. If you are unsure, a physiotherapy assessment can help you determine an appropriate build rate for your specific situation.
What cadence should I aim for?
Approximately 170 to 180 steps per minute is the commonly cited target for recreational runners. Taller runners will naturally have a somewhat lower optimal cadence due to longer leg length. If your cadence is significantly below this range — around 150 to 160 steps per minute — it may be worth working on gradually increasing your step rate. Small increases over several weeks are more sustainable than trying to change cadence abruptly.
Should most of my running be slow?
Yes. For most recreational and event-based runners, the majority of weekly training should be at a genuinely easy, conversational pace. Hard efforts — tempo runs, intervals, race-pace work — should represent a smaller proportion of total training, typically around ten to twenty percent. This balance supports aerobic development, allows adequate recovery, and significantly reduces overuse injury risk.
When should I see a physiotherapist about my running?
If you have a pain or discomfort that is not settling within seven to ten days of reducing load, if symptoms are recurring in the same area, or if you want a structured review of your training data and mechanics before ramping up for an event, a physiotherapy assessment is appropriate. Addressing issues early leads to faster resolution and less disruption to training.
Further Reading
Training for the City2Surf or the Sydney Marathon? Our City2Surf 2026 preparation guide and Sydney marathon training guide cover structured training blocks, load management, and injury prevention for both events. If you are currently managing a running injury, our guide to running injury physiotherapy in Sydney explains what assessment and rehabilitation involves.
How BeFit Can Help
At BeFit Training Physiotherapy, our team works with runners across Sydney’s Eastern Suburbs to interpret training data, identify load errors, and build structured programmes that reduce injury risk and support better performance. Whether you are managing a current injury or want to prepare properly for an upcoming event, our sports physiotherapy and running assessment services are available at both our Edgecliff and Coogee clinics. No referral is required.
Book an appointment at BeFit Training Physiotherapy — no referral needed.
Edgecliff: (02) 9327 7749 | Coogee: (02) 7205 2805
References
Nielsen RO, et al. Training load and running-related injuries: a systematic review. Int J Sports Phys Ther. 2012.
Heiderscheit BC, et al. Effects of step rate manipulation on joint mechanics during running. Med Sci Sports Exerc. 2011.
Kluitenberg B, et al. What are the differences in injury proportions between different populations of runners? A systematic review and meta-analysis. Sports Med. 2015.
Australian Physiotherapy Association. Clinical guidelines. physiotherapy.asn.au.
