Five Useful Tips Every Garmin Forerunner 970 User Should Know
The Garmin Forerunner 970 is packed with so many sensors, metrics, and training tools that most runners will likely never even get their hands on it. It’s a great watch, but it doesn’t immediately feel as user-friendly as it could. Out of the box, this watch is configured to track almost everything, which can lead to information overload for most users. When you’re drowning in irrelevant data on screens, you may miss out on truly valuable insights into your performance.
I’ve previously shared my favorite features of this racing watch , like Auto Laps and Garmin PacePro. I also shared my experience using the Forerunner 970’s sought-after running economy metric. While I love these features, they’re fairly obvious benefits. Below are five underrated tips and tricks I wish I’d known when I first unboxed the 970, transforming this watch from “a watch that tracks my runs” to “a watch that actually helps me run better.”
Reprogram your Garmin 970’s buttons for the workouts you actually do.
Like most Garmin watches, the buttons on the 970 are customizable, and it’s worth experimenting with the default settings. If you regularly do interval training, try assigning the lap button to auto-pause. It may seem like a small thing, but it will save you from having to manually stop and restart the stopwatch on that last, grueling lap.
To customize keyboard shortcuts, hold the Up button on the watch face to open the menu. Go to Watch Settings > System > Keyboard Shortcuts , select a key combination (e.g., Hold Down or Start + Down ), and select the function you want to assign.
For example, I love running in the rain, so I decided to assign the key combination ” Hold Start + Up” to ” Toggle Touch Screen”, which allows me to quickly lock the screen in inclement weather.
Another favorite quick switch is to use the Down button to enter Do Not Disturb mode. By default, this means holding down the LIGHT button, which opens the control menu, and then selecting the Do Not Disturb icon—which is too many steps that I don’t want to mess with when I’m set to Do Not Disturb mode.
Likewise, I recommend simplifying the data displayed on the screens. Your Forerunner 970 can show a lot of information, but sometimes less really is more. In the middle of an interval workout, at an intense pace, your brain can’t handle eight fields of numbers. Instead, create your own screens. Pace, heart rate, and cadence are sufficient for most workouts. Everything else (elevation, calories, laps) can be displayed on a secondary screen that you focus on during recovery runs, rather than during intense workouts. You can do this in the Garmin Connect app or customize the screen directly on the watch:
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Press the START/STOP button and select the activity profile you want to edit.
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Press and hold the UP button (or swipe up/down) to open Activity settings.
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Select data screens .
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Select the screen you want to edit and highlight it.
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Select Layout to specify the number of data fields you want to display on the screen (for example, 1 to 8 fields).
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Select Data Fields to change the displayed metric for a specific field.
Don’t rush to download data from Strava with your Garmin 970 right after your run.
Every runner I know has encountered syncing issues between Garmin and Strava. If you’re one of those people who hits “sync” immediately after stopping the watch (like me), here’s my advice: slow down. Give Garmin Connect two to three minutes to process the activity file before it’s sent to Strava. During this time, Garmin finishes GPS smoothing and segment matching. If you upload your data too early, you may experience sudden pace spikes or missed segments that never seem to correct themselves.
Similarly, if you train with TrainingPeaks, it’s worth setting up the integration with Garmin Connect so your Training Load metric is automatically displayed after each run. Instead of manually recording your TSS after a workout, your training plan can be adjusted based on more automated feedback.
Give Garmin enough time to really get to know your body.
Lactate threshold, race prediction, and running economy are the 970’s key strengths, but none of these metrics should be trusted from day one. They are generated by algorithms that require real-world data for calibration, not just your resting heart rate and a few easy runs. Complete at least two or three intense, varied workouts (e.g., tempo runs, interval training, or a long hill run) with all automatic detection features enabled. Give the device a few weeks to test before using any of its predictions.
As for the 970 model, be sure to enable the “Performance Status” feature for every run, not just races. It shows you in real time how your body is performing relative to your baseline fitness level. This metric increases or decreases over the first ten minutes of a run and continues to adjust. On an easy run day, it will show you whether you’re feeling more tired than you actually are. On an intense training day, it will tell you in advance whether it’s a “high effort” or “low effort” day.
And when the day comes when you want to slow down, you really should listen to your watch. Almost all runners run too hard on their “easy” days. My top tip is to use Garmin’s virtual pacer to help you manage your pace on easy days. To do this, enable a virtual running partner or Garmin Coach pace guidance specifically for recovery runs, and let your watch dictate your pace, not your ego.
Use the Record Only mode on the Garmin 970 as a reference point on unfamiliar routes.
If you’re heading off on an unfamiliar route, you might be tempted to rely on full navigation mode, which quickly drains battery life due to constant GPS recalculation. Instead, use “Record Only” mode to create breadcrumbs along your route. If you get lost, you can find your way back without needing turn-by-turn directions. This is a more gentle safety feature that uses significantly less battery.
Regarding the battery, think of wear protection in the same way you protect your muscles during exercise. Full charge cycles accelerate battery wear. Therefore, during regular workouts, limit the charge to about 80% rather than charging to 100% every time.
Additionally, unless you’re competing or doing intense training, turn off Always-On GPS for easy runs and reserve high-precision tracking for training and racing sessions where accuracy really matters. Your watch will last longer, and you won’t have to rush to charge it in the morning before a long workout.
Build a negative split workout into your Garmin 970 to help you control your pace.
If you have a major race on your calendar, don’t rely on your intuition when planning your pace. Luckily, the beauty of your 970 is that it’s a true training partner, giving you control over your plan. I recommend creating a custom workout in advance, outlining your actual planned segments (for example, the first half at your target pace, and the second half a few seconds faster per mile). Send this workout to your watch, and it will automatically guide you through each stage. It’s a simple life hack, but one of the most effective ways to avoid what almost every runner does on race day: starting too fast and paying for it in the final kilometers.