6 Easy Ways to Track Your Running Progress as a Beginner Runner

When I first started running, I had no idea how to measure success. I wasn't aiming for speed or performance - I just wanted to see progress. Training for my first 10km race, tracking my runs became my secret weapon. After each run I would write on my printed running program the distance I covered and rated my perception of the run on a scale of 1 to 10. Seeing those small improvements kept me motivated and made every step feel like a win.

To this day, I still track my runs. It's one of the best ways to stay consistent, celebrate progress, and stay connected to my goals.

If you're just starting your running journey, tracking your progress can do the same for you. It's not about being the fastest or going the farthest - it's about showing up, improving over time, and celebrating how far you've come.

In this post, I'll share six simple ways to track your progress so you can stay consistent, motivated, and proud of every step forward. Let's get started!

1. Start with a Baseline
   When you're first starting out, it's helpful to establish a baseline. This means recording where you're starting from so you can track improvement over time.

• Time and Distance: How far can you run without stopping? How long does it take you to run a mile or your planned route? These simple measurements give you a clear starting point.
• Pace: It’s natural to feel concerned about how fast or slow you’re going. As a beginner, focus on how long you can run and build up from there, rather than aiming for speed right away.
• If you’re wondering whether short runs are worth it, check out Is 10 Minutes of Running Worth It? Absolutely. Here's Why. It’s a great reminder that small efforts add up and help you build a strong foundation!

2. Use a Running App to Track Your Runs
   One of the easiest and most motivating ways to track your progress is by using a running app. There are many free apps available that can track your distance, time, pace, and even your routes.

• Strava: Known for its community feel, Strava tracks your distance, time, and pace, and gives you the ability to compare your performance over time.
• Nike Run Club: This app also provides guided runs and integrates with social sharing, which can keep you accountable.
• MapMyRun: If you're just starting out, MapMyRun lets you track your runs, and you can manually log your progress when you’re just walking or getting used to running intervals.

These apps give you the ability to look back at your achievements and see how you’re improving week by week. Many apps allow you to set goals (like distance or pace) so you can track your success.

3. Keep a Running Journal
   While apps are great, there’s something powerful about writing things down. A running journal can be as simple as a notebook or a digital document, where you record:

• Your Distance/Time: Log the distance you ran, how long it took, and any details about your workout (e.g., weather, how you felt, anything that was challenging).
• Physical and Emotional Notes: This is a great place to jot down how you felt physically and emotionally during your runs. Were you feeling strong? Did you struggle? How did your body react?
• Weekly Reflections: At the end of each week, look back and write down any patterns you notice. Have you increased your distance? Do you feel more confident? Is your body recovering better after each run?

Recording your feelings and progress in writing will not only help you track improvements but also provide the mental clarity you need to stay motivated.

Related Blog Post: If you’re struggling with the idea of incorporating walking into your runs, check out Can I Call Myself a Runner If I Walk During My Runs?. It’s a great read to help you embrace every step of your journey—whether you're walking or running.

4. Set Mini Goals and Celebrate Small Wins
   Tracking progress isn't just about the big milestones; it’s also about celebrating the small wins. As a beginner, every step forward is an achievement.

• Mini Goals: Set achievable, short-term goals, like “Run for 5 minutes straight” or “Complete 2 miles without stopping.”
• Celebrate Successes: When you hit these mini-goals, take time to celebrate. Give yourself credit for every step forward, whether it's hitting a new distance, running faster, or just sticking to your routine.

5. Use a Progress Tracker or Calendar
   Visual progress trackers can be incredibly motivating. By seeing your accomplishments laid out in front of you, it can boost your confidence and keep you excited about the next run.

• Print a Running Calendar: Mark off each day you complete a run. Seeing the checkmarks build up is a great visual cue of your commitment and progress.
• Create a Progress Chart: Make a chart that tracks your pace, distance, or how many runs you’ve completed in a week. Celebrate every milestone along the way, whether it's running for 20 minutes straight or completing a week of runs without missing a day.

For ideas on building a sustainable habit, check out:

3 Simple Tricks to Make Running Feel Easier (Even If You're Just Starting). It includes tips that will help you stay motivated as you track your progress.

6. Celebrate Consistency Over Perfection
   Finally, remember that tracking your progress isn’t just about hitting new speed records or running longer distances. As a beginner, consistency is just as important. Celebrate every time you get out there and run, even if it’s a short, slow jog. It’s the consistency that will lead to long-term success.

Let's get tracking!
Tracking your progress as a new runner is a powerful tool for staying motivated and seeing how much you’ve accomplished. Whether you're using a running app, keeping a journal, or celebrating your small victories, these strategies will help you feel proud of every step you take on your journey.

If you’re ready to build a consistent running routine, don’t forget to check out my Plan It to Run It Challenge, starting January 6! It’s a free, five-day challenge designed to help you create a sustainable running plan and hit the ground running in 2025.