Firstly, you need to enjoy it—if you don’t, find another cardiovascular exercise you love instead! If after reading this you’re still determined to become a better runner, then read on.
Let’s be honest: one good run isn’t going to change a thing—apart from giving your ego a boost when you upload it to Strava (don’t worry, we’ve all done it). The key to progress is consistency. Schedule your weekly runs, and if you’re looking for feedback from your training, assess your progress every 4–6 weeks of continuous effort.
For beginners, aim for at least three runs per week. Start with:
1 easy, short run to build consistency,
1 interval run to work on speed and intensity, and
1 easy, long run to develop endurance.
This approach provides a solid base to build upon before increasing the intensity, volume, and number of sessions.
What Are the Signs of Running Progress?
To improve at running, it’s important to recognise the signs of progress. These can be grouped into the following areas:
Improved Physical Performance
Enhanced Fitness Metrics
Positive Training Outcomes
Mental Resilience
Reduced Injury Risk
Lifestyle Indicators
Psychological and Emotional Changes
Improved Physical Performance
Consistency in training leads to compounding effects. One of the first things you’ll notice is the ability to run at a faster pace while maintaining the same effort level. Your heart rate will remain steady even as your pace increases. In the early stages, any increase in pace will require your heart rate to spike to meet the demand. Monitoring this change is one of the first clear signs of adaptation, so consider investing in a heart rate monitor.
You’ll also notice you can run longer distances over time. Be mindful not to increase your long run distance by more than 10–15% per week to avoid injury. If you want to build weekly volume, it’s better to add an extra run rather than overloading your long run.
Recovery will also improve. Muscle soreness, particularly from harder sessions like intervals, will become less of a limiting factor as your body adapts to training demands.
Enhanced Fitness Metrics
If you’re a fan of data, this section is for you.
Running delivers measurable benefits to your cardiovascular fitness. One such indicator is a lower resting heart rate, which reflects how efficiently your heart pumps blood. As your body becomes better at using oxygen, fewer beats per minute are needed to maintain basic functions. This efficiency translates to improved performance on long, easy runs as well.
Another metric is VO2 max, which measures your body’s ability to use oxygen during exercise. An increase in VO2 max is strongly correlated with improved fitness levels. Many running apps and smartwatches estimate VO2 max, making it easier to track this progress.
Positive Training Outcomes
Regular training has a profound effect on your overall energy levels. Unless you’re overtraining, you’ll find yourself feeling more energetic throughout the day. Your body becomes more efficient at everyday tasks, leaving you with energy to spare for additional activities.
You’ll also notice improvements in your running form. Movements will feel smoother and more natural, enhancing enjoyment and efficiency. Whether it’s longer strides or shorter strides with higher cadence, your improved stride efficiency will help you maintain better pacing.
Improved Mental Resilience
Running can be as much a mental challenge as it is a physical one—especially early on. Over time, you’ll find the mental battles becoming easier. That said, discipline is always required to ensure you get out the door, particularly for those less enjoyable runs.
As you stick with it, your confidence will grow. Goals that once seemed intimidating—like running 5K—will feel much more achievable. For example, if you’re regularly running 5K as part of your training, it will eventually feel like no big deal.
Reduced Injury Risk
With time, your muscles and joints will become stronger and more stable, reducing your risk of injury. Injuries are often caused by overuse, muscle imbalances, or tightness, so incorporating a strength and conditioning programme alongside regular mobility and stretching work is essential for long-term progress.
Steady increases in training volume and intensity are key. Avoid the common mistake of doing too much, too soon. Most beginners get injured in the first few months because they push too hard before their bodies can adapt. Programmes should include building phases, maintenance phases, and recovery phases. Every 4th or 5th week, reduce your training load by around 50% to allow full recovery while maintaining fitness.
Lifestyle Indicators
Running brings about significant changes in weight and body composition. Your body will adapt to the physical demands placed on it, often leading to weight loss and increased muscle tone. To avoid losing too much muscle or weight, ensure you’re fuelling your body with the right nutrition.
Improved sleep quality is another benefit. Your body will naturally crave sleep as it’s the best way to recover. Aim for at least 8 hours per night—and more if needed!
Your overall health will improve as your lungs and heart become more efficient. This has a positive knock-on effect on other organs and your general wellbeing.
Psychological and Emotional Changes
Running can lead to noticeable improvements in mood and motivation. The discipline and focus required to train often spill over into other areas of life, increasing productivity and reducing procrastination.
Stress levels decrease as your body becomes better equipped to handle it. Running also releases endorphins, chemicals that improve mood and reduce stress. Many runners experience the “runner’s high”—a euphoric state that can carry through the rest of your day. This might just be the motivation you need to head out for an early morning run!
Final Thoughts
The benefits of running are countless, but the key to success is consistency and following a structured plan. Ensure you have appropriate footwear to avoid injuries and stick to the right intensity for each session. Remember, many runners make the mistake of running their long runs too fast, leaving them too fatigued to perform well in higher-intensity sessions.
Progress comes from training, training, training—and then signing up for a race! Races provide something to aim for, and each one offers an opportunity to reflect and improve.
Ultimately, running is about continuous progression—there’s no end goal. So, there’s no excuse not to start. All you need is a suitable pair of trainers and the determination to take the first step.
When will your “now” be?
Rob Crerie
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