How to Know if Your Running Is Improving (besides just looking at your watch)

Melissa Kendter
5 days ago
3 min read

Whether you’re training for your first 5K, running your 100th 5k, or aiming for a marathon PR, it’s common to wonder: "Am I really getting better at running?"

The truth? Progress isn’t always about pace, progress is certainly not linear. In fact, some of the most important signs of improvement happen off the watch. Here’s how to assess if your running is improving through metrics, mindset, and everything in between. Learn 8 evidence-based and experience-backed ways to track running progress, beyond just pace or PRs (although those help as well!).

Your paces feel easier. One of the first signs of progress is effort reduction. If your usual pace feels more relaxed or you’re breathing more comfortably at the same speed, that’s your aerobic system adapting. That tempo pace that left you breathless a month ago? You’re now cruising through it, and it’s a big win. Or in general, running faster and smoother during speed workouts OR on race day. Try this: Look back at your effort levels from previous runs. Are you running the same pace with lower perceived effort or heart rate? That’s progress.

You recover faster. Improved fitness means your body rebounds more quickly. You’re less sore after long runs, your heart rate comes down quicker after workouts, and you bounce back faster day to day. Improved runners don’t just go harder, they bounce back quicker. Whether it’s a long run or a speed session, faster recovery between efforts shows that your body is adapting well.

You’re more consistent. More than speed or mileage, consistency is the strongest indicator of long-term progress. If you’re stringing together weeks or months of running without burnout or injury, you’re winning. Consistency is the backbone of progress. You’re building a more resilient runner’s body. Reflect: Are you running more weeks in a row without needing to stop due to fatigue, pain, or lack of motivation?

Your long runs feel stronger. Endurance improvement shows up in long runs. If you're handling 90-minute efforts more easily, fueling smarter, or finishing with a kick, you’ve built stamina. Lower RPE (Rate of Perceived Effort) on long runs is a solid measure of progress, even without changing pace. If it’s trending down, you’re gaining efficiency!

You handle workouts with confidence and more control. Progress is pacing. If you're hitting your intervals more evenly, recovering well between reps, or finishing workouts strong, you're getting fitter and smarter. It’s not just about doing speed workouts, it’s how you show up for them. If you’re pacing them more evenly, feeling in control, or hitting your splits more regularly, that’s progress. Keep a training log: write how each workout felt mentally and physically. Confidence is a clear signal of growth.

Your mental game is stronger. You stay focused when it gets hard. You don’t spiral on off days. You rebound faster from tough workouts. All of that mental strength shows you're evolving as an athlete. Ask yourself, “Would past me have quit here?” If you're pushing through, you’re stronger than before.

You’re staying injury-free. Injuries can derail momentum, but as your form, strength, and training habits improve, you’ll notice fewer twinges, strains, and setbacks. A healthy runner is a progressing runner. Your body is durable. If you're doing the mobility, the strength, the rest days, and it’s paying off. Fewer aches and setbacks often mean you’re training smarter, not just harder. Chronic tightness, fatigue, or recurring issues. Their absence = progress.

You’re seeing performance gains, when it counts. Race times aren’t everything, but if you're seeing PRs, better splits, or stronger finishes, that’s clear-cut progress. Even a smarter race strategy is a sign you're evolving. Races aren’t the only measure of progress, but they do matter if performance is your goal. Are your race results improving? Are you finishing stronger? Are workouts getting better? That’s tangible growth. Reminder: Sometimes, improved conditions, fueling, or smarter pacing, not just fitness, lead to better times. It all counts!

Running gains aren’t always visible in weekly recaps. But if you're: