The last few weeks have been busy for many new runners. Maybe you started January full of energy, ambitious goals, and plans to improve your pace or distance each week. But it’s completely normal if you’ve already felt a dip in motivation, a little behind where you thought you’d be, or even a bit discouraged.
The good news is, tracking your running progress doesn’t have to feel stressful, obsessive, or competitive. Keeping it simple can help you regain momentum, feel proud of what you’ve achieved, and set yourself up for a successful February.
Track improvements in small ways
Many beginners focus on big leaps: “Did I run faster today than last week?” or “Am I running farther already?” While those metrics are useful, they can feel overwhelming if progress is gradual.
Instead, focus on small, achievable wins:
- Did you complete your planned run today, even if it was short?
- Did you feel slightly stronger, breathe easier, or feel more comfortable than a few weeks ago?
- Did you manage to fit your run around your schedule, even on busy days?
Noticing these small improvements helps you celebrate consistency rather than perfection. Over time, these incremental steps add up to real progress, and you’ll be surprised at how much you’ve improved without noticing it day to day.
Avoid comparing to others
It’s tempting to compare your progress to others on social media, running apps, or at your local park run. But your journey is yours.
I’ll be honest – I don’t use Strava. I’m probably one of the few runners not on it, but for me, that’s a good thing. It keeps me out of the comparison trap and lets me focus on my own progress, my own pace and my own consistency.
Focus on your own improvements, not anyone else’s. This mindset helps maintain motivation and prevents discouragement, especially if you’ve had a few weeks that didn’t go perfectly.
Use tools to support, not pressure, you
Apps, smart watches, or a training diary can help you see your progress and keep you motivated:
- Track distance, pace, or intervals over time
- Note how you feel physically and mentally after runs
- Spot trends that may not be obvious week to week
The goal is to use these tools as support, not to punish yourself if life gets in the way.
Garmin Forerunner 55 GPS Running Watch
Take the guesswork out of your runs with this easy-to-use, lightweight GPS running smartwatch. Track your distance, pace, heart rate, and more with a simple button press.
The mental benefits of noticing progress
Even small improvements can boost your confidence and mood:
- Helps you feel capable and motivated
- Makes running feel rewarding
- Encourages consistency, which is the foundation of long-term success
Bottom line
Tracking your progress is about recognising what you’ve achieved, no matter how small. Celebrate your consistency, enjoy the journey, and trust that each run, slow or short, counts. Even if January hasn’t gone exactly as planned, it’s never too late to start noticing your progress and moving forward.
