There are many ways to set and measure progress and performance at running. Three parameters are involved: time, distance and speed which you could vary. Run a fixed distance and try to go as fast as you can by measuring your time. This is what competitive running is after all. Or run for a fixed time and try to cover as much distance as possible. This is simple – you go for a 30-minute run and just keep running without looking back until your time is up.
Other more advanced techniques to measure progress include a step counter, trying to minimise the number of steps while covering the same distance, heart rate monitor, calorie counter, oxygen monitor etc.
For most of us who don’t have an oxygen monitor or don’t want to use any gadgets while running outdoors, here is a simple technique to set yourself a benchmark and push yourself every time.