From step tracking and sleep analysis to personalized workout suggestions, my smartwatch is equipped to reignite my fitness passion after a sluggish spring.
May was disheartening for my 2025 fitness ambitions. I managed to run just 23 miles after averaging 60 in the preceding four months. Various work travels, like I/O, drained my energy, but I must admit: The main culprits are motivation and weather conditions. California is getting warmer, and I’m far from my New Year’s resolutions. I require a training refresh.
I believe many of you find yourselves in a similar situation. That’s why June provides the perfect opportunity to recalibrate our objectives, especially with the aid of wearable technology.
The coordinators of Global Running Day acknowledged the necessity for a training refresh during the summer. They urge individuals of all fitness levels to run, jog, or briskly walk a few miles on the first Wednesday of June each year.
It’s a delightful initiative, and I encourage everyone to participate through their local running organization or store. Numerous fitness watches and apps, such as Garmin, Apple, and Strava, will reward you with digital tokens. But this is merely one day a year, and not everyone is as passionate about running as I am.
Consequently, I devised a more comprehensive three-month strategy to endure the summer warmth and emerge from the season in better condition than I began, relying on my fitness watch and other resources to maintain my accountability. Here’s my advice for doing the same.
June: Prioritize steps above all else
Despite the fact that the 10,000 steps per day guideline was initially a marketing tactic, I’ve noticed a significant improvement in my health when I consistently exceeded 10,000 steps daily for a month. The precise number is inconsequential; what matters is focusing on consistency over intensity.
Why? Because there are several justifiable reasons to skip an intense workout after a long day: Fatigue, being late, or obligations like dinner preparation can accumulate, leading to a week of inactivity. However, the sole excuse for avoiding a walk is laziness. You can walk for an hour whether it’s scorching outside or under the glow of streetlights at night, even when you’re tired.
Moreover, if you start engaging in summer activities like golfing, pickleball, or softball, you’ll naturally accumulate steps even if you’re not logging a particular “activity” like a jog or hike. Your smartwatch will ensure you’re aware of how much you’ve actually moved and whether you’ve burned enough calories to treat yourself to that post-activity beer or dessert.
Most smartwatches provide a widget or Tile indicating whether you’ve reached your step goal. My Garmin watch awards badges for walking 30 miles or accumulating 300,000 steps monthly, while a Galaxy or Apple Watch congratulates you for completing your daily rings. It’s an effective method to encourage yourself.
If you do nothing else this June, embrace the late sunsets and commit to walking at least 8,000 steps daily.
Acquire a captivating fantasy audiobook or download an engaging podcast that will occupy your mind for hours, or use the time to connect with family. Organized multitasking transforms it into a productive endeavor, and you’ll find yourself shedding pounds by simply remaining active.
June to July: Hold yourself accountable with technology and community, not just finances
Numerous watches and apps offer excellent self-guided training tools that I would endorse. Garmin Coach and daily suggested workouts customize runs, walks, or strength sessions to your skill level. A Pixel Watch provides a target cardio load along with suggested daily runs like Tempo or intervals. TrainingPeaks offers reputable paid training regimes, whereas brands like COROS provide free training schedules.
All of them share a common issue, though: Only you can maintain your accountability and motivation, and you wouldn’t be reading this if motivation isn’t a struggle! Believe me, I understand.
People utilize financial incentives like gym memberships to compel themselves to exercise, ensuring they’re not “wasting money.” Yet, negative motivation has its limits before shame takes over. You can easily tell yourself you’ll “go tomorrow” repeatedly, but ultimately, it’s only you accountable for your actions.
This is what makes summer an ideal period for adults to refresh their goals. Unlike students who have sports teams year-round except during summer, adults can often discover community activities during this season for those aiming to rekindle their enthusiasm for sports and forge connections.
Join a flag football league, running crew, pickleball course, or any other team-based or community sport. You’re significantly less likely to bail without a valid justification because others expect your participation. It’s far more enjoyable than exercising alone, making it feel less like a chore.
Some of these activities will extend into the fall, but summer is typically when sports and training organizations seek new members. So take the opportunity this weekend to search for nearby options and register for something enjoyable before the end of June. You’ll still need to engage in proper workouts on other days of the week, but these community events will keep you flexible and inspired.
July: Fully commit to
