If you run several times a week and are ready to get more serious about it, you need to learn how to keep a running training log. A running log can help you get ready for an event or it can simply give you a visual representation of all the running you have been doing. While training logs are primarily used for recording the running you have done, they can also be used to remind you of upcoming dates and events as well as setting goals. You can create your running training log on something as simple as a piece of paper or you can use a computer to make it easier to record and analyze multiple records.
- Write down the dates for all of your upcoming training days. These should be on the left side of the paper or the far left column of the spreadsheet. This way all the information about your running for that day can be located to the right of the date. If you plan on having multiple training sessions during the day, put the date down twice. If you are unsure of the exact dates when you will be training, leave this space blank until you are ready to record the information, but it is often better to schedule your training so you will be less likely to blow it off.
- Record the conditions outside. Ignore this if you practice indoors. This may not seem important, but will enable you to track how different weather and temperatures affects your running.
- Write down the start time and end times of your session. Hopefully you were running for the entire session, but if not, you might want to subtract any time you spent walking or standing.
- Record the distance traveled or the number of steps. If you have a pedometer, recording the number of steps is a great way to track your progression. You can do the same thing by tracking the distance you ran, but obviously only if you know the distance.
- Write down any additional exercises or techniques you used. As you progress in your running you might want to try sprinting for 30 seconds every few minutes or doing a set of high-knees every half-mile. There are a number of different techniques you can use and you want to record these to show your progress.
- Add any events or milestones to your future dates. If you have a meet or race coming up in two weeks, write it on your log in huge letters. This will remind you what you are planning for and can give you some visual assistance. If you run three miles every session, you'll want to see the total time drift slowly downward as you get closer to your race.