Getting better at running isnt just about lowering your pace or your time.
In fact, focusing too much on the numbers can be counterproductive.
And perhaps even more important, doing so can make your runs feel like a whole lot less fun.
Adobe Stock / Jovo Jovanovic
Changes in runningwe tend to see those happening over the course of weeks, not days.
Now, theres nothing saying that getting better at runninghasto be your goal.
Maybe youre fine with the pace youre at, and thats perfectly okay.
The good news is, there are plenty of them.
And if youre planning to stick with running for a while, its really helpful to tune into them.
Here are 12 ways to measure your running progress that have nothing to do with your time.
Youre more consistent with your training.
But reaping all those rewards requires getting out there on a regular basis, Goodman says.
Running might not be a lot of fun for the first month.
The motions feel more natural.
Every step and leg swing can feel arduous, like youre conscious of exactly what your body is doing.
Its almost like this feeling of floating, Roche says.
Youre able to handle longer distances.
Knowles first dabbled in running in 2012.
She remembers struggling along a stretch of streetlights that lined the canal path in downtown Indianapolis.
4. it’s possible for you to run more, week by week.
Most runners also track their weekly mileage, Gracey notes.
If you want, you’re free to then work up to four or even five.
One way to verify you build up instead of burn out: Track your training.
You charge up hills.
If you live in a place with undulating terrain, consider it a built-in benchmark.
Perhaps they once had to walk, but now can ascend without breaking stride.
The stronger you get, the easier it is to climb.
Your heart rate is lower.
Tracking your heart rate over time can help you see this happening, Goodman says.
Lembach used this method when returning from a foot injury several years ago.
I wouldn’t necessarily see improvements in my pace.
To me, that was another really good indicator.
Yourresting heart ratewhich you’re free to measure when you get up first thing in the morningmightdecreasetoo.
7. it’s possible for you to breathe more easilyand even chat while you stride.
Have you ever felt like you couldnt even run a block, let alone a mile?
As a result, it’s possible for you to go farther and faster without becoming winded.
You finish a run feeling strong.
Plus, you could deliberately practice positiveself-talkto further boost your stamina.
Youre less zonked immediately after a run, and less sore the next day.
So youll be able to handle the same amount of runningor even morewith fewer aches and pains.
Its emotionally easier to do it again the next time.
The improvements in fitness andrecoveryyoull experience when running regularly also influence your motivation.
Lembach puts it this way: Im capable, Im valuable, and I can accomplish things.
You make other changes on behalf of running.
Lembach and her familyher husband and daughternow prioritize nutrient-dense foods tofuel their regular running habit, for instance.
Youre motivated to aim bigger, while having fun along the way.
Set attainable goals at first, then check them off as you go.
