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Key Running Metrics . Be healthier stronger faster

Key Running Metrics to live by. Run stronger, happier and injury free.

Most competitive runners have a Type A personality, where competitiveness and statistics rule our sport. But do you really are tracking the metrics that are important?.  We will share the Key running metrics that creates a strong foundation for running .

While many runners are like this, the vast majority overlook very important details (metrics), which can make a difference in performance and reduce injury.

Whether you are an experienced runner or just starting, a clear intention determines the results.

The first thing you must understand is that workouts are NOT a performance metric or a test of how fit you are.

As the name says, training is a physiological practice, to “train” our body to have a better performance with a final aim or goal.

With new technologies, apps and more sophisticated watches, today we can measure any aspect of our training or performance, but it is useless to have all this data if you do not know how to use them and apply them to the training plan that you are following (if you have a plan).

running metrics monthy report

The data helps us to make “informed” decisions about your performance, and how you are reacting to a certain training or exercise.

But what data is important?

How do you choose those Key Running Metrics?

For metrics, measure the ones that are “actionable” according to your objectives, and learn to distinguish the ones that  only make NOISE.

  • Every time you measure something ask yourself, does this metric help me decide or take actions that improve my performance?

Most runners think working hard and giving 100 percent will bring a great reward. Learn to train within different intensities, using aerobic and anaerobic workouts.

  • Your training must be to maximize physiological gains, this is where knowing and reading the data is important.
  • Above all, using the right data to measure your performance is what will give you the gains you seek.
  • The hours of training are vital to achieving adequate physical conditioning and yet, it is also important to understand what happens in that space of 22-23 hours AFTER when you are not training.


The sophistication of the metrics that we track always goes hand in hand with your level of experience and performance and your objectives.

If you are running or just looking for fun, the time, distance, and pace will monitor your performance with no complications.

BASELINE: Key Running Metrics

These are the metrics that are BASIC and build a solid athletic foundation. these are the first ones to track.

  1. Pace: It refers to the time to run a mile.. Our average pace marks our long-term performance.
  2. Volume / Training Volume: The amount miles you run in certain training or session, or in a specific time, a week, a month or training cycle.
  3. Time: The time to do a certain session or training.
  4. Frequency: How many days you dedicate to train
  5. Level of Effort: The perceive the level of effort for a specific session or training.
  6. Pain Level: How sore you are after each workout.
  7. Sleep: Number of hours you sleep per day.
  8. Stress: Level of stress you feel.

Why are these Key Running Metrics the most important?

  • Rhythm, volume and time. You can measure your progress in your physical condition and physiological adaptations and if you have to change training, distances or rhythms to achieve optimal performance.

running rhythm and pace report

  • Frequency. Perseverance is vital to achieve the goals and adaptations the need to adjust these if you are not recovering faster, or not running enough.

running constancy - key runningmetric

  • Level of effort. This is something that almost nobody measures and is important. If you always are training at 100%, you will be over training. Your body requires easy days and hard days in which to push the limits. A correct balance is necessary to avoid injuries, so your body learns to be more efficient. Annex the table I give to my runners to measure it.

  • Level of Pain. Contrary to what most runners think, running does not have to hurt, know how to distinguish between tiredness and pain. The pain is only in a specific part of the body, and that has to be monitored every day. Annex the table I use with my runners.

pain scale and emotional scale

  • Stress Level. Monitor every day how you feel and be able to express those feelings is essential to monitor stress (number of thoughts and negative emotions). The more stress in our lives, the slower is the recovery of our body.

stress level key metric

  • Sleep. The higher volume of training or intensity equals more stress and therefore equals more hours of sleep required to recover and adapt. Nothing replaces sleep.

  • FOOD & WATER: This is an entirely new article, but if you don’t fuel your body for the training that you are doing, its wont repair and adapt. That also counts and a KEY RUNNING METRIC.

NOTE: Our body takes eight to twelve weeks to adapt to new exercises and workouts


The constancy in the exercise at the beginning is much more important than the intensity to have an adequate athletic performance.

This applies if you are new to running, or you are a veteran with competitive performance. If you add new methodologies or consistent exercise is what will give you the benefits.

In a few words to gain condition or to master a training (for example, if you have never done speed and/or track exercises), or you are trying a new method (more days, more volume) if you do too much, too soon, you will cause much more stress to your body than it can repair.

The physiological adaptations do not happen if we dedicate our body to repairing the damage caused by overstraining. This when the lesions or chronic fatigue appear.

Lifestyle Metrics

How you occupy the rest of your day will be vital to help your body repair itself.

If you spend 8 hours sitting in a chair behind a desk, sleep less than 7-8 hours or have high stress levels, it does not matter how you train or how dedicated you are if you do not give your body a break, the body will need more time to repair.

  • After one hour of training, you must achieve at least 5,000 additional steps per day, to keep your body flexible and the muscles oxygenated.
  • On rest days, you must achieve your 10 thousand steps,, NOT.


If you are going to train for a marathon, or you are training high performance and looking for speed, sleeping at least 8 hours, is the difference between an excellent experience and a miserable one where you say to yourself, “I dominated the marathon!” but the reality it is that suffered 70% of the time.

We see this in the statistics of marathon times where the first part you run at your best  and then your performance declines to over 50% the time per mile run in the second part of the marathon.

Running strong the entire race is a sign of optimal adaptations.

marahton states time key metrics

Your body has not reached enough physiological adaptations to have sustained performance for 26.2 miles and this results from an inadequate, or no training plan, and not enough quality recovery time (sleep).


The road to performance

There are other more sophisticated metrics that I will explain in the second and third part of this series.

  • Performance (Performance over time)
  • Cadence
  • Heart Rate
  • VO2 Max
  • Running Dynamics
  • Cadence
  • Stride Length
  • Vertical Ratio
  • Ground Contact Time Balance
  • Ground contact time (MS)
  • Elevation
  • Temperature
  • Heart Rate Zones
  • Power

advance running metrics

advance key running metrics

If you want to enjoy more every day and for a long time of running, these are the eight metrics that you must consider and start measuring NOW  this Key Running Metrics . Be healthier stronger faster

Here you can find my garmin


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