Keeping a Running Log

You can purchase a yearly diary from a stationery supplier. I prefer to see the week spread over two pages and like plenty of room to write notes.

What to Record in Your
Running Journal

You can write as much or as little as you like in your running log. The more detailed your entries the more useful information you'll have to help your running. Here are some ideas:

Photo courtesy of Mark A. Vargas

Time of day run: actual time or morning/noon/afternoon/evening

Weather: hot, cold, humid, windy or actual temperature

Where: track, trails, road, treadmill

Total distance covered

Type of run: easy, tempo, speed work, hills, strides, drills......

Repetitions: number, distance, speed, rest e.g. 4 x 400 @ 85 seconds with 1 minute rest between.


Warm up: how long, exercises, stretches...

Cool down: how long, exercises, stretches...

Who you ran with: friends, training partners, solo, club...

How you felt: fast, slow, strong, tired, stressed, distracted, focused...

Injuries: tight calf, sore back, twinge in hamstring...

Rest days

Total weekly mileage

Race results

Morning Pulse Reading

Stretching sessions: when, what & how long

Purchase of new shoes: track the miles you run in your shoes so you know when to replace them.

Cross training: bike, swim, yoga, pilates......

Strength training: weights, pushups, dips, abdominals......

Injury prevention: icing, massage, chiropractic......

Schedule upcoming races

Goals: for the year, month, week.

Lifestyle notes: late nights, up all night with sick child, working long hours, two hours gardening, dancing in high heels, driving for six hours, four hour flight........

Motivation levels: difficult to get started, forced myself out the door, feeling strong, running well, good workout......

Body weight

Diet: restaurant meals, fast food, buffet, skipping meals, cooking healthy meals....

Changes to diet: taking iron supplements, multi vitamins, eating more fish or fruit and vegetables, including healthy snacks, etc

What you ate before, during and after your run or race.

Fluid intake

General well being: happy, tired, stressed, relaxed, grumpy...

Other sports: played basketball, tennis, golf etc.

Keeping a running log reminds us to pay attention to our body's aches and pains. It can help us take rest days and not feel guilty. We can learn from both our mistakes and achievements.

A running journal is also a place where we can remember races and runs with our friends.

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