How Do I Track My Progress as a Runner?
RunThrough
RunThrough is a global running community with over 275,000 runners taking part in around 275 events in 2024.
Whether you're new to running or an experienced athlete, tracking your progress is key to staying motivated and reaching your goals. But with so many methods and tools available, it can be tricky to know where to start. Here are some of the best ways to monitor your running journey and see just how far you've come.
Before you can track your progress, it’s important to know what you're working toward. Are you aiming for a faster 5k, running a marathon, or just looking to stay consistent with your weekly mileage? Setting specific, measurable goals will give you something to aim for and help guide your tracking.
Tip: Break your big goals into smaller milestones. For example, if your goal is to run a half marathon, you can set mini-goals like running a 10k first or improving your pace over shorter distances.
One of the simplest ways to track your progress is by keeping a running journal. Whether it's a traditional notebook or a digital log, writing down your runs helps you see patterns in your training and celebrate your achievements. Note your distance, time, how you felt during the run, and any specific challenges you faced.
Tip: Include notes on other factors that affect your run, like weather, terrain, or what you ate before heading out. This will give you a better understanding of what works best for you.
If you’re looking for a more high-tech option, a GPS watch or running app can be your best friend. These tools track your distance, pace, and heart rate in real-time, giving you accurate data to measure your progress. Popular running apps like Strava, Runkeeper, or Nike Run Club allow you to track your runs, set goals, and compare your performance over time.
Tip: Most apps let you join running communities or clubs where you can share your progress, compare times, and stay motivated by others’ achievements. At RunThrough we have a London club and a Northern club available to join!
A great way to measure progress is by regularly timing yourself on the same routes or distances. If you're improving, you’ll see your times drop over the weeks and months. Similarly, increasing your weekly or monthly mileage is a good sign that your endurance is building.
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Tip: Don’t worry about progress being linear! Some weeks will be tougher than others, and it’s important to celebrate the long-term trends rather than focusing on short-term dips.
Recording your personal bests is a fun and motivating way to keep track of your achievements. Whether it’s a fastest 5k, longest run, or best time up a hill, knowing your PBs helps you see how far you’ve come and gives you something to beat in the future.
Tip: Set regular challenges for yourself to try and beat your PBs. This could be once a month or every few weeks—whatever works for your goals and schedule.
For more advanced tracking, monitoring your heart rate during runs can give you deeper insights into your fitness levels. By training in different heart rate zones, you can improve endurance, speed, and recovery times. Many GPS watches and fitness apps offer heart rate tracking, helping you understand how hard you’re working and how efficiently your body is performing.
Tip: Make sure you’re running in the appropriate heart rate zones for your goals. Long, slow runs will be in a lower zone, while speed work and interval sessions will push your heart rate higher.
Not all progress is about speed or distance. Sometimes, tracking how you feel during a run is just as important. Did you manage to run comfortably up a hill that used to be tough? Are you recovering faster between workouts? These kinds of improvements are just as valuable and deserve to be celebrated.
Tip: Take time to reflect on how running has improved your overall well-being. Tracking benefits like better mental clarity, increased energy, or improved mood can be great motivators to keep going.
Stay Consistent and Patient
Tracking your progress is all about consistency and patience. Progress doesn't happen overnight, but by regularly monitoring your runs and celebrating your achievements, you'll stay motivated and see the results over time. Keep moving forward, and you'll be amazed at how far you can go!
Happy running!