Using a running log so you’re not running without a purpose

Running a marathon takes hard work, dedication and sacrifice of time. You are literally running a few hundred miles in preparation for one day on the big stage. Do you want to lay the foundation and build up high on it or do you just want to get running over and done with?

Laying the foundation and building on it relies of learning the correct running principles, proper running attire, sound nutrition, and hydration. If you haven’t read the three part series on training for your next race, read that because it starts you with running on the right foot.

photo credit: Darwin Bell

Tracking your results after each training session will really put your training in perspective when you look back and see what you have accomplished over the weeks. If you aren’t keeping a running log of some sort, you are honestly wasting your time. If you don’t track your training session, you aren’t equipped with the right information that will help you run a better marathon.

Here’s an example:

In Week 1 of your training, you ran Day 1. You come home after an exhausting 3 mile run, take a shower and rest it off. Let’s imagine as if you didn’t record any data from your run. In week 2 on Day 8, you go out for your 3 mile run and you don’t record the data. Even at this early stage of your training, you can’t even compare your Day 1 results to the Day 8 results.

You don’t know the paces you ran at on Day 1 and Day 8 nor how much faster you went. Even if you take out the speed component, you haven’t recorded if there was anything that might have affected your running results. If there was a spasm in your left shoulder blade at the 2 mile mark on Day 1, you don’t remember what part of the race it hurt or you might have forgot about it already.

The point is that if you don’t know how much you improved in week 2 compared to week 1, how would you compare your progression in training by week 14? How does this uncertainty affect your mental attitude towards finishing the marathon?

What Do I Write Man?

There are a two main pieces of information you want to put into your running log:

1. Distance
2. Time

These two pieces of information are very important but to really reap the benefits of a training log, you can put in a little more. Come on, don’t be lazy now :P

Some of data you could put in are the weather conditions, intensity, mood and energy before run and last but definitely not least, issues while running. The more information the better but there is definitely a limit and you don’t want to spend too much time on it.

My favourite (yeah, that’s the Canadian spelling…get used to it) component of the reflecting on my running is writing down the issues I faced while running. I usually do this in a journal rather than a log because I liked to get a little more detailed. Nonetheless, this component is important to my running because I can look back on the issues I faced and can attempt to find a solution to problem.

Where Do I Track All Of This?

There are literally hundreds of running logs you can use track you training. There are two main methods of tracking: online or through physical writing.

The Online Go-To Resource

I will go in depth on choosing the right online resource for your running but in the meantime, I recommend you start with Trainingpeaks. There is a slight learning curve but in the beginning, stick to the basics and as you play around more often with this amazing online software. You will realize how you can leverage this priceless tool for this marathon but for future marathons where you will want to get stronger and faster than you are today.

Physical Running Logs

There are many running logs that you can download all over the net. I created a FREE printable running log which you can track your running weekly, monthly and yearly. You can download it from the excel file below by Right-Clicking the logo and “Save Target As”:

Simply right down as much information as you can into the boxes provided in the running logs after your run. I have now given you the fundamental tools to track your running without any excuse. Instead of making the “writing down” part a chore you do after running, make it a ritual; a habit if you will. If you make the recording process a habit, then you will have no troubles keeping up with your progress.

Best of Luck!

PS: Have you experienced the benefit of using a running log in the past? Share what you found to be the most important part.