Watch Is Running Slow: 6 Causes and How to Fix Each One

By Emily Parker

Updated November 2026

If your watch is running slow, the fix is usually simpler than you expect. The time drift or slow display most often comes from a low battery, a stalled software update, an outdated time or GPS setting, or a sensor that is not syncing properly. This guide walks through each cause in order of likelihood, shows you how to check it, and explains what to do when a simple reset does not solve the problem.

Step 1: Confirm the Problem Is Actually Your Watch

Before changing settings, make sure the watch is the source of the issue. Runners often blame the device when the real problem is a wrong pace setting, a stale route, or an app showing averaged data.

Shopping for one? See our guide: Garmin Forerunner 235 GPS Running Watch Review: Pros and Cons.

• Compare the watch clock with your phone or a known atomic time source. A difference of more than a few seconds per day points to a timekeeping problem.
• Check the displayed pace against a measured course, such as a track lap or a marked 1-mile road segment.
• Look at whether the slowness shows up only during runs or also on the home screen. Home-screen lag often means a software or battery issue, while run-only lag points to GPS or sensor settings.

Step 2: Check the Battery Level and Power Mode

Low battery is one of the most common reasons a watch feels sluggish. Many GPS watches reduce processor speed or limit background tasks when charge drops below roughly 20 percent. Some models also switch to a reduced-function mode during long runs, which can make the screen update more slowly.

1. Charge the watch to at least 80 percent before your next session.
2. Turn off always-on display, unnecessary notifications, and background music streaming while you run.
3. If the watch slows down only after a few hours of use, the battery may be aging. Manufacturers generally note that lithium batteries lose capacity over hundreds of charge cycles, so an older watch may need a replacement or service.

Step 3: Fix Time Drift and Clock Settings

A watch that appears to run slow in the clock sense usually has an incorrect time setting or a disabled automatic sync. Automatic time from GPS or a connected phone keeps the display accurate across time zones and daylight saving changes.

Enable Automatic Time Sync

Open the watch settings menu, look for Time or Date, and turn on automatic time or sync with GPS. If your model syncs through a phone app, confirm that Bluetooth is connected and the companion app has permission to update the device. For another angle, check out Apple Watch Interval Running: A Step-by-Step Setup Guide.

Set the Correct Time Zone Manually

If the watch shows the wrong hour rather than a slow second count, the time zone is probably off. Choose your region from the list and confirm the daylight saving toggle matches your local rules.

Step 4: Check GPS Signal and Pace Smoothing

A watch can seem to run slow in terms of pace or distance when GPS accuracy is poor. Tall buildings, tree cover, and deep valleys all degrade signal. Many watches also use a smoothing setting that averages pace over several seconds, which can make your numbers lag behind your actual effort.

To improve GPS accuracy, allow 30 to 60 seconds for satellites to lock before you start, and keep the watch on the outer side of your wrist with the face angled toward the sky. If you want to dig deeper into how watch models compare on signal quality, the article Most Accurate GPS Watch for Running: 7 Best Picks Compared (2026) covers this in more detail.

Step 5: Update Software and Clear Stalled Processes

Software bugs can cause sluggish menus, delayed screen refreshes, and sync failures. Manufacturers regularly release firmware updates that address performance issues, so an outdated version is a common culprit.

1. Check the companion app or the watch settings for a pending firmware update, and install it while the watch is charging.
2. Close any unused apps or widgets on the watch, since background activity can slow the interface.
3. Restart the watch. On most models, holding the power button and selecting restart clears temporary memory.
4. If problems continue, perform a factory reset as a last software step. Back up your activity data first, because a reset removes stored settings and sometimes unsynced workouts.

Step 6: Check Sensors and Connected Devices

Heart rate straps, footpods, and cadence sensors can feed bad data into the watch, which makes pace and effort readings look off. A weak Bluetooth or ANT+ connection can also cause the watch to pause or lag while it waits for sensor input.

• Make sure each sensor is paired and charged. A low sensor battery can produce erratic readings.
• Keep the watch and phone within a few feet during syncing, and turn off other nearby Bluetooth devices if you see dropouts.
• Remove and re-pair any sensor that consistently reports strange values.

Recommended gear

Most slow-watch problems can be solved with settings and a good charge, but a few accessories help you prevent them and check performance more easily.

• A quality charging cable with a stable connection prevents partial charges that leave the battery underfilled before a run. View on Amazon
• A dedicated heart rate chest strap gives more reliable data than wrist optical sensing during intervals. View on Amazon
• A foot-mounted footpod or cadence sensor helps verify pace when GPS is weak, such as on indoor tracks or under tree cover. View on Amazon

Common mistakes

• Assuming the watch is broken before checking time zone and sync settings.
• Starting a run before GPS has locked, then wondering why the first mile looks off.
• Ignoring a battery that drains quickly, which often signals an aging cell.
• Running with too many data fields on screen, which can slow display updates on some models.
• Factory resetting without backing up workouts, then losing training history.

Tips for keeping your watch accurate

1. Charge before long runs and keep at least 50 percent for races.
2. Update firmware once a month or whenever a new release notes performance fixes.
3. Calibrate your pace against a measured course every few months.
4. Read through Pace Watch for Running: How to Pick and Use One for Better Splits if you want to fine-tune pace display settings.
5. For interval work, a watch with clear lap alerts makes timing easier. The guide Watch with Timer for Running: How to Use Interval and Lap Timers (Step-by-Step) explains how to set them up.

FAQ

Why does my watch run slow only when I am running?

Run-only lag usually comes from GPS signal delays, pace smoothing, or heavy data-screen updates. Check your averaging setting and make sure satellite lock is complete before you start.

Can a low battery make a watch slow?

Yes. Many watches reduce processing power as the battery drops, which can slow the screen and background tasks. Charging to at least 80 percent usually restores normal performance.

Will a firmware update fix a slow watch?

It can, if the slowdown is caused by a known software bug. Check the release notes for performance fixes, and install the update while the watch is charging.

Does a factory reset fix slow performance?

Sometimes. A reset clears corrupted settings, but it also erases stored data, so back up activities and settings first. Try a restart and firmware update before resetting.

Why is my watch clock behind the real time?

The time is likely set manually or the automatic sync is off. Enable GPS or phone-based time sync and confirm the time zone and daylight saving setting.

How do I know if my watch battery needs replacing?

If the battery drains much faster than it did when new, or the watch shuts down unexpectedly, the cell is probably wearing out. Contact the manufacturer for service options, since battery replacement often requires professional help.

Why does my pace look slower than my actual speed?

Pace smoothing averages recent data, so sudden speed changes appear delayed. Switch to instant pace or a shorter smoothing window, and verify with a measured course.

Conclusion

When your watch is running slow, start with the battery, time settings, and GPS signal, since these cover most cases. Update the software, check your sensors, and avoid factory resets until you have backed up your data. If the problem continues after these steps, contact the manufacturer or an authorized service center for a hardware check.

About Emily Parker

Emily Parker is part of our editorial team and reviews and edits our running gear & races guides, checking product details against manufacturer specifications and owner feedback.