Here’s My Comprehensive Checklist for Training and Running With a Garmin Watch.

Last weekend , I strapped two Garmin running watches on my wrists and ran a 10K—the top-of-the-line Forerunner 970 on one wrist and the budget Forerunner 165 Music on the other. Whether you’re running your first 5K or aiming for a marathon PR, I’ve learned one thing: even the most powerful running watch in the world won’t help you on race day if you don’t set it up properly beforehand. Here’s a checklist I found very helpful before a race.

How to train with a Garmin watch before a race

After registering for the race, it’s time to start training. Step one: create a training plan in Garmin Connect . In the Garmin Connect app, go to “Training & Planning” > “Training Plans” to view free plans for distances from 5K to marathon. Once you select a plan and sync it to your watch, your daily workouts will be sent directly to your wrist.

Garmin Coach’s beginner-friendly training programs are compatible with many models, including the Forerunner 55 , Vivoactive 5 , and Venu 2/3 . With more advanced models, like the Forerunner 165 and 265 , you start getting daily training guidance and more personalized, adaptive training plans with Garmin Run Coach. The 570 offers predictive run times and pace. More advanced training features—such as real-time endurance and fitness metrics—are reserved for pricier models, like the Forerunner 965 and 970 .

Before a race, check your heart rate variability (HRV) and training readiness. These metrics, in theory, tell you whether your body is truly absorbing the workout or whether you’re just pushing yourself. HRV is available on Forerunner 255 and above. Training readiness is available on Forerunner 265 and above, including the 955 and 970. The Forerunner 165 offers a simpler “body charge” metric, which, while less detailed, is still useful.

And don’t forget to add your race as an event manually. Open Garmin Connect and go to “Training & Planning” > “Race Courses” or find the “Events” section. Add your race by entering the distance, date, and location. This won’t just mark the race on your calendar—it will also activate the “Race Calendar” widget on supported watches, starting a countdown to race day.

If your race isn’t listed on the Garmin calendar, but there’s a published GPX or course file, you can download it and install it on your watch via Garmin Connect. On race day, this will provide you with turn-by-turn navigation, an elevation preview, and the ability to see your exact location on the course (on a compatible watch).

How to set up your Garmin watch before a race

Here’s a list I compiled after several runs with different watches:

• Fully charge your watch. This is obvious, but easy to forget after a week of reduced activity and distractions. Plug it in the night before to ensure it’s fully charged on race morning.

• Confirm the data display on the screen. Customize your activity profile during a run so that the data fields you need—pace, heart rate, lap pace, distance—are clearly visible. Go to Settings > Activities & Apps > Running > Data Screens. Edit the screens so you don’t have to dig through menus during a run. Bonus tip: for running, less is more. A cluttered screen with eight data fields is harder to read at race pace than two or three large numbers.

• Customize your alerts. Pace, heart rate, and time alerts will help you stay on track during your first few miles. Set a minimum and maximum pace range if you tend to start too fast, or a heart rate ceiling if you’re racing at a higher effort. Custom alert settings are available for most Forerunner models, but heart rate zone alerts and the ability to set complex alerts for multiple conditions are more powerful on the 265 and higher models.

• Set up automatic lap counting. By default, your Garmin watch automatically counts laps every mile or kilometer. For a run, choose whether you want to count laps based on the course, official kilometer markers, or manually. If you prefer manual lap counting, which is useful for shorter races like 5Ks, turn off automatic lap counting and use the lap counting button. On the 970, you can enable the “Timing Gate” option, which will automatically count laps when you pass a predetermined official course marker and display the actual distance covered.

• Check your satellite signal. The night before, open the running tracking app on your watch and allow it to acquire a GPS signal. This will pre-download satellite data so you can more quickly locate the satellite on the morning of your run.

• Customize your Garmin features for race day. On higher-end models, ensure all race-specific tools available on the watch are enabled. This may include Garmin PacePro, which provides a personalized pace plan for your race. Enter your target time, and the watch will account for elevation changes and suggest a smart pacing strategy for each mile.

Another feature I plan to use during my next half marathon is the real-time endurance display available on the 970. This feature estimates how much energy you have left and predicts whether you can maintain your current pace. It’s a great reality check for mid-mile runs.

How to set up your Garmin watch on the morning of a race

• Get a GPS signal in advance. Open your workout recording before entering your starting area. Wait until the GPS signal indicator is solid. Don’t start running until you get a clear signal, otherwise your initial results will be inaccurate.

• Wear a heart rate monitor (if you use one). If you’re racing with a chest strap heart rate monitor, such as the HRM-Pro Plus, attach it and let it connect to your watch before the start. I personally don’t race with a chest strap, but it will provide more accurate heart rate data, whereas optical wrist-based sensors can struggle to keep up with the demands of the race.

• Turn on music (if applicable). If you’re running a race with music, prepare your playlist before the start. Any watch with the word “Music” in its name allows you to store and play music directly from the watch, without needing a phone.

How to use a Garmin watch during a run

• Use the lap button wisely. Tap the lap button at official mile or kilometer markers if they don’t align with the automatic lap. This will ensure you get results that actually match the course, rather than GPS-calculated distances, which can vary by several seconds per mile.

• Look, but don’t stare. It’s easy to become a “digital zombie” mid-race. Train yourself to glance at your watch to see a digit or two—for example, your current pace and heart rate—and then return your attention to the road. Your watch should be a tool, not a distraction.

• Trust your preparation. No watch will run the race for you. At some point, put the data aside and run based on your instincts. It’s best to use the watch on race day to monitor yourself during the first half of the race and ensure you have the energy to finish.

What to do with your Garmin watch after a run

• Save and sync your data instantly. After crossing the finish line, let your watch record data for a few more seconds before stopping your workout. (Damn Strava tax !) Then sync your data to Garmin Connect via Bluetooth while your phone is nearby. All your race data, including split times, heart rate graph, and elevation, will be waiting for you in the app.

• Analyze your race. Open your race recording in Garmin Connect and view your pace graph, heart rate, and cadence data. Find moments when you slowed down, when you had a burst, and how your heart rate compared to your perceived exertion. This is one of the most valuable post-race insights.

Whether you’re wearing a $199 Forerunner 55 or a $750 Forerunner 970, completing this checklist before race day will make you a more knowledgeable and prepared participant. More expensive watches offer more tools—but only if you actually know how to use them.

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