How to Measure Progress Beyond Mileage & Race Results

I have a client who ran a 100-mile race a couple of years ago.

The next day, she could barely move. Her entire body was sore. Unfortunately, she also developed a bone stress injury that required months of purposeful recovery. Fast forward—she made a full comeback and trained hard for her next goal: a 200-mile race. This time, she had to drop out at mile 110 due to a new injury. But when we talked about her race recap, we realized something huge:

Even after running 110 miles, her body wasn’t completely wrecked like after her first 100-miler. No extreme soreness, no full-body breakdown—just the isolated injury. Of course, it was frustrating. She was strong enough to finish. If not for the injury, she would have.

But this wasn’t a failure—it was proof of progress.

 How Runners Can Measure Progress Beyond Just Race Results?

As runners—especially ultrarunners—we tend to measure success in distance, pace, and finish lines. But your body’s response to stress & recovery is just as important.

Here are a few ways to assess progress beyond just race results:

How do you feel after long efforts?

• Less post-run soreness than your last big race? Your body is adapting.

• If a previous 50-miler left you hobbling for a week but this time you’re back to light movement in a couple of days, that’s progress.

How quickly do you recover?

• If you’re bouncing back from workouts faster than before, your strength & durability are improving.

• If you’re not waddling like a penguin for three days after a hard long run, that’s a solid sign you’re building resilience.

Can you train consistently without major setbacks?

A healthy training cycle without breakdowns is one of the best markers of progress—even if it doesn’t show in a race result yet.

The Reality of Running Longevity

For my client, this means shifting focus from chasing the next big race to staying healthy & running pain-free again.That’s what will ultimately allow her to stack small wins & get back to 200-mile races.

The best way to keep running for years? Not getting wrecked every time you push your limits.

I’ve seen this over and over with my clients—and I’ve had to remind myself of it too. We get so locked into the next big goal that we forget to celebrate the signs of progress that actually matter: staying healthy, feeling stronger, and running without falling apart afterward. That’s what adds up over time.

 If you want to run for life, progress isn’t just about finish times—it’s about building resilience & keeping yourself healthy for the long haul.

-Kelton Cullenberg, PT, DPT