Put it in writing!
Posted: September 8, 2009
By Allison Macsas
You know that you’ve run a lot of miles, are feeling stronger every week and have set some lofty goals for yourself. But just how many miles have you run? How much have your workouts progressed? Most importantly, how will you achieve your next goal?
If you’ve been keeping a running log, you will have clear answers to these questions and more; if you haven’t yet jumped on the record-keeping bandwagon, now is the time to start!
A running log is an essential tool for any runnaer, providing motivation, assistance with goal attainment, identification of injury-catalysts and a record of your personal running history. What you choose to log is completely up to you, but the most effective journals are those with the greatest amount of detail. A few key aspects that you’ll want to consider tracking include:
*Mileage: Arguably the most important element, tracking your mileage will ensure that you don’t do too much too soon (but that you’re doing enough!). It’s a great feeling to watch those miles add up, and logging them will keep you honest; you’re far less likely to skip over that Tuesday easy run when you have to ‘fess up with a big, fat “0” in your logbook!
*Time: Always write down your splits and finish times from quality workouts and races. Chances are that the numbers will only go down as you get stronger, providing an incomparable sense of accomplishment and motivation to get out there and keep improving!
*Course: Keeping track of where you run can be useful as it essentially builds a database of routes that you can choose from any time that you need a change of scenery, and also allows another way to track your progress as you run a certain route faster and faster.
*Feelings: Have you been feeling drained of energy during your last few runs? Any aches or pains? Extra tight muscles? Are you having a hard time pushing through your quality workouts? These are all signs that you could use a day off, more sleep, better food or a good massage; recognizing these signs and taking action is key to preventing injury. In the unfortunate event that you do get injured, reviewing your log will help you identify patterns and make necessary adjustments in the future.
*Weather: Temperature, wind and humidity levels play a big role in your running performance, and making note of daily conditions allows for a fair comparison of your runs!
*Food and fluids: Though many runners don’t go into this much detail, it can be very beneficial to include your food and beverage intake as well. This will help you identify foods that work and don’t work for you, how much you need to maintain your energy levels and to ensure that you’re eating a properly balanced diet. Remaining aware of your fluid intake (quantity and quality!) is also very important and, as with mileage, writing it down will keep you honest.
*Cross-training: Did you ride your bike or swim last weekend? Are you staying consistent with your core-strengthening work and remembering to stretch each day? There’s no better way to establish healthy habits and see first-hand the improvements in your running than by logging it all.
*Shoes: A running log is also a convenient place to make note of when you purchased your current pair of shoes. Running shoes need to be replaced every 300-500 miles, so why not make it easy and schedule a replacement date right alongside your mileage count?
Beyond its practical uses, a running log is an irreplaceable memento of personal growth. Imagine five years from now when you can look back at notes from your days as a beginner and see firsthand just how far you’ve come. You will be reminded of the physical and mental challenges that you faced, see how you overcame them and be inspired to take on new ones ahead. Whether you choose one of the many online running logs or simply jot things down in a small notebook, there is no better way to remain a motivated, healthy and accomplished runner!
**Rogue is currently in the process of developing an online running log that will be incorporated with your program locker room, and accessible indefinitely, regardless of whether you are enrolled in a program or not. It should be up and running soon, but go ahead and start the habit now!**
