Sunday Runday
In this weekly column, Michael Hicks, Android Central’s Wearables Editor, shares insights on wearables, apps, and fitness technology related to running and health, as he aims for improved speed and fitness.
May was not a great month for my fitness objectives for 2025. I managed just 23 miles, a huge drop from the 60-mile average I’d maintained in the first four months. Various work commitments, including I/O, drained my energy, but if I’m honest, the main culprits are my dwindling motivation and the rising temperatures. With New Year’s resolutions fading in the rearview, it’s time for a training reset.
I believe many of you might feel the same way. That’s why June presents the perfect opportunity to reassess our goals, turning to wearable technology for assistance.
The organizers of Global Running Day understand the necessity for a summer training refresh. They urge individuals of all fitness levels to run, jog, or power walk a few miles on the first Wednesday of June annually.
This is a fantastic initiative, and I highly encourage everyone to participate through a local running organization or shop. Many fitness devices and apps, including Garmin, Apple, and Strava, will reward you with digital tokens. However, this is just a single day each year, and not everyone shares my passion for running.
Thus, I’ve devised a broader three-month strategy designed to combat the summer heat while emerging fitter than before, utilizing my fitness watch and various tools for accountability. Here’s my advice on how to replicate this.
June: Prioritize Steps Above All
While the 10,000 steps-per-day guideline started as a marketing tactic, I truly noticed improvements in my health when I consistently walked over 10,000 steps daily for a month. The specific number is unimportant; what matters is valuing consistency over intensity.
Why is this the case? Because numerous legitimate reasons can lead to skipping a strenuous workout after a long day at work: fatigue, tardiness, or duties like preparing dinner can accumulate, resulting in a week of inactivity. In contrast, the only reason to avoid a walk is feeling sluggish. You can walk for an hour, regardless of whether it’s scorching hot or if it’s nighttime illuminated by streetlights, even when you’re exhausted.
Additionally, if you engage in summer activities such as golf, pickleball, or softball, you’ll naturally rack up steps even if you’re not monitoring a specific “activity” like running or hiking. Your smartwatch will help ensure you know how much you’ve actually moved and if you’ve burned enough calories to deserve that post-game beer or dessert.
Most smartwatches include a widget or tile that shows whether you’ve reached your step goal. My Garmin watch awards badges for achieving 30 miles of walking or 300,000 steps within a month, while a Galaxy or Apple Watch celebrates you for closing your daily rings. This assists in keeping you motivated.
If you do nothing else this June, take advantage of the long evenings and commit to walking a minimum of 8,000 steps daily.
Consider investing in an engaging fantasy audiobook or downloading podcasts that can occupy your mind for lengthy periods, or use this time to connect with family. Strategic multitasking can make it feel less like lost time, and you might find yourself losing weight in the long run simply by staying active.
June to July: Maintain Accountability with Technology and Community
There are numerous watches and apps offering fantastic self-guided training resources that I recommend. Garmin Coach and daily suggested workouts customize runs, walks, or strength training according to your abilities. A Pixel Watch can provide target cardio loads and daily run suggestions like Tempo or intervals. TrainingPeaks features respected paid training plans, while brands like COROS offer free training calendars.
However, they all share a significant issue: Only you can hold yourself accountable and driven, and you’re reading this because motivation is likely a struggle! I completely understand.
Many people resort to financial incentives like gym memberships to compel themselves to work out, ensuring they don’t “waste money.” Yet, negative motivation has its limits before shame takes over. It’s easy to convince yourself that you’ll “go tomorrow,” especially when you’re solely accountable.
This is why summer is an excellent season for adults to refresh their objectives. Unlike students who typically engage in sports throughout the year, adults can often find community activities during this time aimed at rekindling their passion for sports and forming connections.
Consider joining a flag football league, running club, pickleball class, or any other community or team sport. You’re less likely to skip out when others are relying on you. This approach is often more enjoyable than solitary workouts, making it feel less like a chore.
Some of these activities might continue into the fall, but summer is typically when sports and training organizations seek new members. Therefore, take the time this weekend to search for the best options in your area and sign up for something exciting before June wraps up. While you’ll still need to engage in structured workouts on other days, these community events will keep you flexible and motivated.
July: Dive Deep into Sleep Tracking
According to studies referenced by the BBC, individuals generally experience an hour less sleep in June than in December, as well as around 30 minutes less REM sleep. Factors like early sunlight waking you, extended days keeping you active for longer, social drinking reducing sleep quality, and higher temperatures preventing your body temperature from dropping 2–3º necessary for restful sleep contribute to this.
Hopefully, by June you’re engaging in steps and joining team sports that will tire you out for improved sleep. However, if you’re working out in the evenings, it’s easy to fall into the trap of revenge bedtime procrastination (RBP)—staying up late to binge shows, play games, or scroll through social media despite knowing it will leave you miserable the next day because you feel you deserve to relax.
Now that you’ve established favorable daytime workout practices, use July to enhance accountability with improved and consistent sleep habits.
For this purpose, I’d recommend a smart ring, as they offer greater comfort for sleep tracking than a smartwatch and provide more specialized data. My Ultrahuman Ring Air tracks metrics like heart rate drops, skin temperature, time spent in sleep stages, restlessness, and overall duration.
Many fitness smartwatches can track the same metrics if you prefer not to invest in a separate device. What’s crucial is using tools like Garmin Body Battery, Fitbit Daily Readiness, and Samsung Energy Score to keep yourself accountable.
I interviewed Google’s clinical sleep lead earlier this year, and he pointed out that people are “terrible estimators” of their own fatigue and can function with a “significant amount of sleep deprivation that they’re not even aware of.” It’s quite easy to adopt poor sleep habits in the summer and exhaust yourself, so leverage July to correct those habits.
July to August: Allow Yourself Deload Weeks
As my fitness-enthusiast partner consistently reminds me, even the most committed athletes aiming for significant progress require the occasional deload week to replenish their energy and achieve greater heights.
If you’ve successfully filled the initial half of summer with regular walks, games, and early bedtimes, you’ll likely face a decision: either embrace working out as your entire identity or risk burnout and revert to your old habits.
By August’s end, you should have cultivated better habits and identified the fitness smartwatch tools that will keep you motivated throughout the remainder of the year.