Keeping a training log

This is a great way of tracking your running progress – and it’s a good use of a surplus diary (a common Christmas gift!). Alternatively, you could use Facebook, Twitter, your own blog or an app like map my run , runkeeper, miCoach or Nike +.

Benefits of keeping a log

1. 1. Writing down every time you run can help you to focus on recognising what you have achieved instead of beating yourself up about what you haven’t done!

2. You may be able to spot ways of improving. You might be able to see whether spending time warming up properly affects your run, for example.

3. You can see your progress easily – compare your performance against the start of the year and see how close you are to achieving your goals.

4. A training log can easily double as a training plan. So if you have a race date, enter it in your log then work backwards to plan out your training – a great way to calculate when you need to scale up distance or pace. Remember that you shouldn't be increasing distance by more than 10% every week.

5. If you don’t have a specific goal at the moment, a log can be invaluable to checking on how your running is progressing.

Tips on keeping your log

1. 1. At the beginning of the log, I suggest recording:

a. How far you can run now (e.g. 10km)

b. How fast you can run now (e.g. 5km in 29:30, 10km in 60:00)

c. Goals for this year (e.g. sub 29 minute 5km, a half maratho

2. Every time you run, record:

a. Date & time

b. How far you went

c. How long it took you

d. What did you enjoy about the run?

e. Anything that was memorable about the run and and reminders for next time (e.g. “Gorgeous clear evening but pink socks rubbed a bit – must remember not to wear them for running again! Warmed up and stretched.”

3. Include other exercise activities – aerobics classes, cycling, walking, swimming, ice skating...

4. Flip back from time to time so that you can review your progress.