When you’re just starting out as a runner, progress can feel hard to define. You’re not training for a marathon (yet), and you might not even care about running fast. But tracking your progress — in a way that aligns with your goals — is one of the best ways to stay motivated, consistent, and injury-free.
In this guide, we’ll explore simple, effective methods for beginners to track their running progress. You’ll learn what to measure, how to keep it low-pressure, and which tools can help without overwhelming you.
Why Tracking Matters for New Runners
Tracking your runs gives you more than just numbers — it gives you insight. When you log your progress, you can:
- Notice improvements over time
- Stay accountable to your goals
- Spot early signs of injury or fatigue
- Adjust your training based on results
- Celebrate small victories
Even if you’re not aiming to race or hit personal records, tracking helps build a habit and reinforces your identity as a runner.
What to Track When You’re Starting Out
You don’t need to track everything. In fact, trying to monitor too many metrics can lead to burnout. As a beginner, focus on a few simple, meaningful markers.
1. Distance
Track how far you run each session and each week. Use kilometers or miles — whichever feels natural to you.
This helps you avoid increasing your volume too quickly, which can lead to injury.
2. Time
Record how long you ran, whether it was a 15-minute jog or a 40-minute run-walk.
Time is especially useful if you’re not yet measuring distance, or if you’re running on varied terrain.
3. Frequency
Track how many days per week you run. This helps build consistency, which is more important than distance or speed in the beginning.
Even running two or three times a week shows progress if you stick with it.
4. How You Felt
Use a simple note or scale to log how you felt during and after the run. Were you energized, tired, sore, happy, bored?
This qualitative data helps you adjust your training and reminds you that running is more than numbers.
5. Walk Breaks
If you’re using a run-walk strategy, tracking how long you ran vs. walked can show clear improvement. For example:
- Week 1: 1 min run / 2 min walk
- Week 3: 2 min run / 1 min walk
- Week 5: 5 min run / 1 min walk
Seeing these changes helps you stay motivated.
6. Pace (Optional)
Pace is how fast you run — usually measured in minutes per kilometer or mile. As a beginner, it’s optional. Focus on consistency first, then introduce pace if it feels helpful, not stressful.
Pace is useful when you’re:
- Training for a specific race
- Doing intervals
- Comparing similar runs over time
If you find that pace adds pressure, skip it and come back to it later.
How to Track Your Runs
There are many ways to log your runs. Choose the method that suits your lifestyle and personality.
1. Running Apps
Apps are the most popular option and often track multiple metrics automatically.
Top beginner-friendly apps include:
- Nike Run Club
- Strava
- Adidas Running
- MapMyRun
- Runkeeper
Features often include GPS mapping, audio cues, pace summaries, and motivational challenges.
2. Fitness Watches
If you want a dedicated device, a GPS-enabled watch can track runs without needing to carry your phone.
Good entry-level models include:
- Garmin Forerunner 55
- Coros Pace 2
- Fitbit Charge
- Apple Watch
These devices often sync with apps for deeper analysis.
3. Pen and Paper
Don’t underestimate the power of a running journal or notebook. Write down:
- Date and time
- Distance and duration
- Route or terrain
- How you felt
- Any aches or pains
Paper logs are low-tech, but they keep you focused and grounded.
4. Spreadsheet or Template
You can use Google Sheets, Excel, or a printable running log to track your runs in a structured way. Great for people who enjoy visuals and graphs.
You can create columns for:
- Date
- Distance
- Duration
- Pace
- Notes
This gives a big-picture view of your progress over weeks or months.
How Often Should You Review Your Progress?
Tracking is only useful if you reflect on it. Set aside time to check your progress regularly:
- Weekly: Look for trends in distance and how you felt
- Monthly: Review your consistency and any challenges
- Every 2–3 months: Set new goals or adjust your routine
This helps you avoid plateauing and keeps you moving forward.
What Progress Really Looks Like
Progress isn’t just about running faster or longer. As a beginner, celebrate wins like:
- Running without stopping for a full 10 minutes
- Completing three runs in a single week
- Recovering faster after each run
- Feeling more confident outdoors
- Experiencing fewer aches and pains
- Noticing improved mood or sleep
These are all signs that you’re improving — even if your numbers stay the same for a while.
Avoid These Common Tracking Mistakes
1. Comparing Yourself to Others
Your journey is your own. Social apps can be motivating, but avoid measuring your progress against runners who are years ahead of you.
2. Obsessing Over Pace
It’s tempting to think “faster = better,” but this mindset can lead to injury or burnout. Pace will come naturally as your fitness improves.
3. Ignoring How You Feel
If your logs show good numbers but you feel exhausted or unmotivated, something needs adjusting — not just your schedule, but also your mindset.
4. Being Inconsistent
Skipping weeks and then trying to pick up where you left off makes tracking unreliable. Build a routine first, then worry about metrics.
When to Stop Tracking
Tracking is a tool, not a rule. If it starts to feel overwhelming or demotivating, take a break. Focus on running by feel for a while.
Signs you might need a break from tracking:
- You’re anxious about every run
- You run just to “get a number”
- You stop enjoying your runs
Step back, reset, and come back when you’re ready — or not at all. You’re still a runner, with or without data.
Final Thoughts on Tracking Progress
Tracking your runs as a beginner doesn’t need to be complicated. Focus on simple markers — like time, distance, and consistency — and build from there.
Your progress isn’t just measured in numbers. It’s in the habits you form, the confidence you build, and the joy you find in movement.
Track what matters to you, in the way that works for you. And remember: the best progress is the kind that keeps you coming back for more.