9 Ways to Tell If You’re Exercising Enough

What it means: There's a good chance you're doing all your runs at approximately the same pace—which won't help you get speedier. "Intervals are key, and you need to add speed to your routine," says Minardi. 

How to adjust: A recent study from the Norwegian University of Science and Technology found that adding high-intensity cardio sessions to your routine can boost your fitness by improving your VO2 max, which can translate to better performance. Make at least one of your weekly runs a speed workout—like sprint intervals, hill repeats or a tempo run.

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