Why track your runs?
Running without tracking is like driving without a speedometer — you're moving, but you don't know how fast or how far. Tracking gives you objective data to measure improvement, identify plateaus and stay motivated.
Track every run with Trakon.
GPS route tracking, pace, distance, calories and weekly progress charts — all free.
Key running metrics
1. Distance
Total kilometers or miles per run. This is the most basic metric — are you covering more ground than last month?
2. Pace (min/km or min/mi)
How fast you're running. Improving from 7:00/km to 6:30/km is a clear, measurable improvement. Track average pace and best pace per run.
3. Cadence (steps per minute)
Optimal cadence is around 170-180 spm for most runners. Higher cadence usually means better form and less injury risk. Some apps and wearables track this.
4. Heart rate
Training in specific heart rate zones helps you avoid overtraining. If you have a wearable, track resting heart rate (should decrease as you get fitter) and exercise heart rate.
5. Calories burned
Estimated from distance, pace and body weight. Useful if you're also tracking nutrition for weight management.
6. Elevation gain
Total meters climbed. Important for trail runners and anyone training for hilly races.
7. Weekly volume
Total distance run per week. Increasing this gradually (10% rule) is how you build endurance safely.
See your weekly running volume at a glance.
Trakon shows total distance, calories and sessions per week — spot trends and plan ahead.
How to use running data to improve
- Follow the 10% rule — increase weekly distance by no more than 10% per week
- Track pace trends — if your pace is improving at the same heart rate, you're getting fitter
- Identify plateaus — if pace hasn't improved for 3+ weeks, add variety (intervals, hills, long runs)
- Monitor recovery — if pace drops and heart rate is elevated, you may be overtraining
Sample progress tracking
| Week | Sessions | Total km | Avg pace |
|---|---|---|---|
| 1 | 3 | 6 | 7:30/km |
| 2 | 3 | 7 | 7:20/km |
| 3 | 3 | 8 | 7:10/km |
| 4 | 4 | 10 | 7:00/km |
Track your running journey with Trakon — free.
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