There are many ways to improve your running performance—from progression running to swimming and everything in between. However, physical activities are not the only way to improve performance. One of the best things you can do for your progress is to keep a running log.
In this article, we will discuss the benefits of using a running log and recommend how to improve your logging experience.
Why Use a Running Log?
So what is log running? A running training log is a physical or digital journal in which you record your running performance and everything about your workout.
The effects of monitoring your training have been known for many years. Tracking your running progress keeps you motivated, helps you find the optimal workout routines, and constantly pushes you to improve.
Here is how you can use your running training log:
- Learn what stretches and workout routines improve your performance.
- Compare your performance from the last day, week, month, or year, and see how it improved or deteriorated.
- Understand the outside factors that affect your performance.
- Keep track of your personal bests and how close you are to beating them.
- Analyze what you can do to get the best performance during a race.
- Make adjustments to your training routine.
- Motivate yourself to improve.
And much more.
How to Keep a Runner’s Log
Keeping marathon training logs is a deeply personal ritual. Some like doing it rigorously, thinking about it every waking moment; others like filling it out once a week and then forgetting about it.
The traditional running log is meant to be updated daily. Many coaches recommend doing so either before your warm-up or after the run. This way, you will consider it a part of your running routine and are less likely to skip it.
If daily recording feels too overwhelming, do not worry; many runners have devised different ways of keeping up with their running logs.
For example, some runners prefer recording once a week. They schedule 10–15 minutes per week for it, making it less stressful. And when they feel like it, they might sit down and record their runs out of schedule, counting it as a win.
Another tip is to keep your running log easily accessible by placing it with your running supplies.
Important Metrics
There is a lot you can record about your runs. However, recording too much can render your log unusable. The tip here is simple: only record what is important to you. Here are some things you might consider putting in your log.
Distance/Time
The two most important metrics for most runners are covered miles and time spent running. You can choose one or record both to calculate your pace later. It will help you track your run progress and motivate you to keep going.
Run Type/Pace
Simply recording your time and mileage is not enough because you are not running at a marathon pace every time. Sometimes you might be doing interval training or a recovery run, which are not optimal for tracking your progress.
Route
Depending on your route, your time might differ. If you are running on a flat road, you will most certainly be faster than on a rocky, hilly trail.
Food/Drink
Feeling food or water splashing around in your gut while running might indicate poor eating habits. Either you eat too much or too close to your run. Track those things to improve them.
Workouts/Cross-Training
Some stretches or cross-training sessions will inevitably be better or worse for your results. Record what you do before and in-between runs if you want to know what to change.
Mood
Did you do something nice before the run? Did you feel anger or sadness? Emotions can affect our performance. Track how they impact your results and try to invoke them before the run.
Weather
Difficult weather conditions can and will significantly impact your results. Running in rain, heat, or cold is hard, and you should account for these circumstances when assessing your results.
Notes
You can take any miscellaneous notes that you feel are important. Use them to improve your results, or just pour your thoughts onto paper to use later.
Types of Training Log For Running
There are many options for running training logs, and each has pros and cons. At the end of the day, choose whatever is most convenient for you.
Pen and Paper
The most traditional running logs are regular notebooks, binders, print-outs, or specially-made running logs. They are easy to make, indefinitely customizable, and relatively easy to record in, making them a perfect choice if technology is not your forte.
Digital
You can use various digital options to bring your running log to the 21st century. The most prominent are OneNote, Microsoft Office or Excel, and Google Sheets or Google Docs. They usually require more time to set up but can be used indefinitely. Moreover, you can sync your data with a cloud to ensure you do not lose your logs.
Mobile App
The latest innovation is to log your runs in mobile apps. The choice of apps is rich, with each app trying to improve on the others. The most popular ones are Strava and Training Peaks.
If you have wearables, like a GPS watch or a smartwatch, you can also try Garmin Connect, Coros GPS, or other alternatives. They will automatically track your movement and give you precise information about your training session. While they require a bit of setup and technological acumen, a mobile app is the most robust option of the three types.
Conclusion
A simple running log is a fantastic tool for improving your running results. They allow you to track your performance and what influences it. Most top runners have their own running logs or journals, so if you want to be the best, get one.
By the way, as a part of Runzy’s individual coaching program, you will register your results and report them to your coach. Our professionals will use your records to help you assess your running form and give advice on improving your performance.
