Measuring progress, not perfection, is a key component to becoming a successful runner.
A sometimes difficult concept to master for a lot of runners is the idea of measuring progress and not perfection. It happens to the best of us — we wake up one morning and think to ourselves, “I’m going to start running today.” Or, “I think I’ll run really far today.” And sometimes maybe even “I’m going to get faster today.”
Those thoughts are all well and good, and the idea behind the goals is certainly admirable. Where the trouble comes in, though, is the classic runner’s folly of flawed thinking that faster — or farther — is always better.
I can assure you it is not. Particularly when it’s not defined within a long-term goal or training plan.
Running 101: Progress not Perfection | Enjoy the Journey
Running fast every time you run, or running farther than is necessary to achieve your goals, is the exact opposite of what most runners should be doing. Doing so can result in a multitude of issues no runner wants including burnout, exhaustion, overtraining, and even injury.
Most often, it’s the slower runs that benefit us the most. Do you remember the post when we talked about building a base? Those slow runs are the ones that build the foundation of all running for the duration of your training cycle. Slow isn’t just applicable to speed, either. Slowly building your mileage will benefit you tenfold rather than just winging it on a 20-mile run one day because you “feel good.”
But training is a slow process and it can be mentally draining to run training run after training run and not achieve the exact result you were aiming for. I get it completely. I’ll use a personal example. I recently ran 15+ miles. It was slow and cumbersome. And frankly, I really didn’t feel all that great. In the aftermath, I dealt with extremely sore calves and quads, which is a sensation I’ve not felt in at least a year.
I was disappointed with this run. Why? Because I was expecting it to feel much easier than it did, and I certainly had no intention of being sidelined with extreme muscle soreness for days after. I was expecting it to be, for lack of a better word, perfect. And it wasn’t.
Making Progress
Did I make the mistake of increasing mileage too quickly, or running too fast? In my case, no. I’ve been building my mileage slowly, and I certainly wasn’t fast. But it was my longest run of this calendar year. The route was also intensely hilly — much hillier than I run on a day-to-day basis. Looking back, it’s really no wonder I was sore for a few days afterward.
And despite my feeling not-so-amazing about the run itself, and experiencing intense soreness, in retrospect there was definite progress made during this run. I increased my miles and I got stronger by running a challenging route. Both wins in my book.
The moral of my anecdote? Part of the magic of running is learning how to adjust our expectations of ourselves and flip the script. We’re not going to nail every training run. Some days we’ll feel terrible and pray for the run to end quickly. Yet other days we’ll feel fast and free, and truly be able to run happy. The trick is to see the magic in all our runs — the mundane training runs, the hilly ones, the fast ones, the long runs… and yes, the races, too.
If you feel like you’ve gotten stuck in a rut of disappointment, I’ve got a few tips and tricks you can use to remember the magic in the progress.
How to enjoy the progress of your running journey:
- Find a running plan you think you can stick to and check off each run you complete.
- Repeat the mantra “progress not perfection” on days you’re struggling.
- Celebrate the days everything clicks and feels perfect!
- Keep a running journal to record how you felt, your pace, your mileage. Then, compare your runs from a couple weeks ago to see how much you’ve progressed.
- Work with a running coach you feel comfortable having candid conversations with to gauge how you’re doing and reflect on your progress and opportunities for growth.
It takes introspection, and some may argue many years of running as well, to truly measure a run or training cycle by progress instead of perfection. With some practice and guidance from family and friends, or a trusted coach, we can all find the peace of making progress with our athletic endeavors.
xo
Let’s talk!
Is measuring perfection a top priority for you?
If not, how did you figure out the best way to measure your progress?
19 Comments
This is such a tricky subject, and so personal for everyone…and that’s a good thing! I fought, for many years, to try to run “all the miles” because most everyone else was. Truth be told, I detest high mileage running, especially training plans that call for a long run mid-week (in addition to the weekend long run). A few years ago, I figured out that I really didn’t “need” all those miles to achieve my goals. After I came back from my knee surgery (2017), I had to rebuild things slowly, and in doing so I came back so much stronger (and a bit faster). I’m probably never going to BQ, and I’m alright with that…and I really don’t want to put in the work to do so LOL So…while my training probably looks less than perfect, it’s a perfect fit for me. (now if only the summer season would stick around a few months longer)
Yes, this exactly. It’s your journey and your progress, and no one else’s!
These are excellent tips, Rachel, especially for newer runners who think every run needs to be magical.
Just this morning I said to my husband how the drills felt harder than normal. My muscles were tired from doing “booty” exercises the day before. But I did it – albeit a bit slower than usual.
I often repeat races, which is a great opportunity to measure my progress on the same route.
I do the same, and some years I purposefully do NOT race so I can just enjoy the atmosphere. But I do like measuring my own progress on the same courses when I do want to race.
Enjoying the journey is so important! That is my favorite part of being a runner!
Me too ?
Yes, yes! If you’re not enjoying the journey there’s no point. Nothing else is guaranteed- you could go through a whole marathon training schedule and get injured during the taper (that happened to me and I missed the race.) Beating yourself up for a “poor” training run ruins the whole experience. Thanks for posting this!
I went through a whole cycle and got injured during taper and RAN ANYWAY. It was a disaster. 0/10 do not recommend!
That is such a great motto.
I need to remember that and repeat every time I race.
I don’t expect perfection on my runs but I do like to see improvement in a race.
Each race I measure differently…did I run up the hills, did I walk less, did I negative split… mostly did I enjoy it.
I love that you have different things to measure your progress. What a great idea.
I do focus on progress with my running and fitness in general. It is very cyclical for me. I have learned that I cannot run high mileage and stay injury free. Holding back is not always easy but it is the key to my success. I am sticking with it
That’s super good to hear. I can do mid-high mileage (for now) but if I slack on strength training is when I get into trouble!
This summer I’ve really had to remind myself to enjoy the process. It can be tough to let go of the idea of always trying to achieve a goal! But by celebrating all the small wins and just getting out there day after day we are moving in the right direction!
I think what did it for me was last summer when there was nothing to do. I was just running for me. 🙂
Funny how we both shared a variation on the same theme this week! The biggest lesson I learned from that bad first marathon was to enjoy the ride. Running long distances is a privilege and a gift. I’m one of those strange people who actually enjoy the training as much as the race. I look at it as a journey and I’m always kind of sad when it’s done.
Honestly, I enjoy the training more than the race. It’s so much more relaxing and every long or fast run is a win. Race day anxiety can sometimes get the better of me. Less so now that I’m older and wiser and more experienced, but it’s still there.
This is such a great and healthy mindset. Perfection is so subjective and it can really mess up our perspective in our running and fitness journey.
Even after almost 30 years running I have to remember this. Summer has been so difficult this year. It’s so hot, even very early in the morning and our usual dry weather has been so much more humid. I’ve supposedly training for an October marathon but I can barely run 8 miles without passing out (literally, I think losing my breath is a after effect still from the Covid I had back in December). It’s been so frustrating. But at least I’m running, so I guess I’m making progress.
Yes! If you run long enough and consistently enough, you realize a lot of runs are just okay. I didn’t race for my first few years as a runner and it helped me learn to enjoy the process more than if I had only focused on races at first .