When looking for ways to optimize your durability and health as a runner, one of the essential tools you should use is a training log. At its core, a training log is a form of documentation used to record and track the pieces of your training that matter most to you. From keeping an eye on your weekly volume to following a structured plan, your training log is your personal resource to assist you in monitoring your training progress. Your training log is unique to you and can be electronic or hand-written. Eliud Kipchoge, the world marathon world-record holder, is famous for his detailed, hand-written training journals.
With recent technological advances, it is now becoming easier to automatically upload data from a GPS watch to a digital training log. These standard logs can be good starting point, but the key to benefiting from a log is to complement your data with your own insights. After picking a training log, stick with it, and you will have a unique resource at your fingertips to examine and improve your training.
Tips for using a training log to optimize your running:
Motivation and Accountability
The first step here is to determine your goal. Some starter running goal ideas: Be able to finish a race (5K, marathon, etc.), set a PR, qualify for the Boston Marathon, lose weight. After determining your goal, choose a race that aligns with your goal and start working toward it with a strategic training plan. A training log gives you an organized place to look ahead, log your progress and look back on past performances. Neuropsychologists have identified the “generation effect”, which says individuals demonstrate better memory for material they’ve generated themselves than for material they’ve merely read.
You should create your plan with the help of a coach, a training group, a book or an online program. Runners also often gain inspiration when able to view other runners’ workouts and vice versa. By connecting to social networks like Strava, Garmin Connect or MapMyRun, followers can view your workouts. They can also offer encouragement and accountability through the platforms.
Tracking Development
As the distance adds up in your log, you’ll build confidence and expand your memory of what you have achieved. Some relevant information to include in your log: distance, time, pace, elevation gain, run type, heart rate. Keeping a tally of the miles or duration for each week makes it easy to see your training load. In addition to the data, it is important to include any relevant information that happened during the workout. These notes should be personalized statements about how you felt, noting your energy level, discomforts, and any other insights you might have had. They will also allow you to reflect on your training to measure your progress.
Learn From Training Log Patterns
As your bank of notes grows, you should analyze them for any patterns you may see emerging. For example, you may find that you do better on your long runs with a rest day before them or that your run goes better if you eat a banana before the run. Early in your plan and long before the race, don’t be afraid to mix things up. By keeping good reflection notes, you may be amazed by the insights that emerge when you pay attention.
Note Injuries In Your Training Log
If your hamstrings are tight after a hard workout, jot that down. If the soles of your fee are sore after a long run, make a note. It may be an injury starting or just a minor issue. Keeping notes will help you see when a problem emerged, what you did to manage it and whether your actions made a difference. Your notes will also help you communicate with a doctor or coach to figure out the right way to address the problem. You can also use the notes to revisit old strategies to remedy the injury.
Determine future targets from races
Races are opportunities to put your training to the test. They give you crucial data on a measured course. It will be beneficial to take extra notes on race days. Did the race feel difficult or did you feel strong? How did you prepare for the race? Did you feel like you left some time on the course or did you give it all you had? When planning for your next race, you can use your notes and experiences to properly prepare yourself for your next race.
Optimize rest and recovery
Many GPS watches on the market today will track your sleep duration and quality. This can be helpful data to include in your training log. Rest and recovery are essential for body health, so make restful sleep a priority during training. Fitbit has recently unveiled a new Sleepscore feature that attempts to quantify the quality of your sleep. Even just simply tracking the amount of sleep you are getting each night can be insightful.
Helpful Resources For Using A Training Log
With today’s advances in technology, you can use most GPS watches to upload runs into programs like Garmin Connect or Strava. These apps have basic training logs built already. They can automatically upload data on your route, heart rate and other useful data immediately following your runs. The amount of data you will get will obviously depend upon the type of watch that you use. Many modern watches now include resting and active heart rate, VO2 max, and other advanced metrics. You should also take advantage of these application’s ability to add customization and notes to your logged workouts. By titling your runs and adding notes, you will be able to refer to them later. Additionally, you can categorize workouts and races to make them stand out from your other daily runs.
A training log is a vital piece of your running toolkit that will help you optimize your training. To help you get started using your own training log, I have created a few templates that you can use for what best fits your needs. You can access and download them here and get started building your own training log.
Happy Running!
