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Use a running log to set running goals and track fitness levels
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It's important to be clear about fitness goals. Is the end result to lose weight in order to look buff at the beach? Or to get on a program to lower blood pressure and cholesterol levels? Or is it to lower 5K or 10K finishing times to take home some age-group hardware at local races?
No matter what the reason is, keeping historical recods are important to see what led to injury or success. The steps are simple:
- Envision a long and short-term fitness goal.
- Make a plan.
- Track and record progress through a set of parameters.
- Achieve the goal.
Tracking progress, as well as the occasional inevitable setbacks, is where the running log (or training journal) comes in and makes everything come together.
Types of training logs
There are three basic types of logs commonly used. There are probably more, but these “big three” are the most popular. The first is the written diary. This is the most traditional of the three. It's handwritten and one of its advantages is that it is a completely free-wheeling format. There are no constraints on the type of data recorded or the length of the rambling.
Next comes the on-line running logs. These are convenient and are generally free. Shoe manufacturers (such as Brooks running shoes) host them on their sites in order to build and keep a loyal following of active consumers. It's a win-win. Brand loyalty is a powerful instinct, sometimes overcoming reason. The companies know that creating a bond will bring return business. And it's a benefit for the runner as well.
Other sites use the same technique to build a web presence with forums, tools like calculators for 5K to marathon pacing, and race results. MarathonGuide.com is one of the best in this category. These sites usually make money through Google AdSense and affiliate marketing. Another win-win situation. The downside? If they ever pull the plug, all the data vanishes into the ether. And that brings us to...
The home PC-hosted running log. This has all the advantages of the on-line version and usually much more. It is possible to get around the lost-data issue in case of a hard drive crash by using a memory backup, either a removable hard drive or a hosted online backup service like Carbonite. These backups should be done anyway.
The downside of this type of training journal is that it usually comes with a price tag. The greater the functionality and the more intricate the interface, the more it will cost. But oh, the things they can do. The usual setup is a three-layer software application, made up of a database, functionality layer, and user interface.
One notable exception to paying is the log developed by the Dead Runner's Society. It's a quality freeware running log download. Runners take care of their own during the great economic recession of 2009.
Theres a lot of action going on behind the scenes to use the raw data to follow trends, make predictions, and generally chart progress. Most applications have more than one way to massage the data and display the results in charts and graphs.
Typical training and running log input data
Whether scribbled with a pencil or keyed into a PC or Mac, the basic data doesn't change much. It's only limited by how much attention to detail is desired. Of course, runners tend to be obsessive by nature. At the beginning, it's always a good idea to put in all the possible parameters. There's no telling where that little tidbit of info will come in handy down the road. These are some likely types of data:
- Date
- Type of workout (easy, hillwork, intervals, race, etc.)
- Duration (hours, minutes, seconds)
- Distance
- Heart rate
- Shoes worn (knowing how many miles are on them is an indicator of when a new pair is needed.)
- Notes
So get busy with a log. As a side effect, it's a great motivator. It's easy to rationalize skipping a tough workout, but not when being held accountable; even by an inanimate journal.
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