If you run solely for your health and go jogging only when you want it, without any systematicity and program, then you do not need a running training diary. If you want to improve your running results and train according to a specific training complex, then the training diary will be an excellent assistant for you.
Where to create a running training diary
There are three simplest options.
The first is to keep a diary in a notebook or notebook. It is convenient, practical, but not modern.
The advantages of such a diary will be its independence from a computer or tablet. Anywhere at any time you can record data into it, or view past workouts. In addition, many find it more pleasant to work with paper than with electronic documents.
The disadvantages include the fact that all calculations will have to be done manually using a calculator. It's not very difficult, but when the process is automatic, it will be more pleasant.
The second is to keep a diary by creating a table in Microsoft Excel on your computer.
This method is convenient because you do not depend on the Internet. In addition, the ex-fur-tree is able to count all your run kilometers by itself. And due to this, it will make the table more visual.
The downside is the fact that being remote from your own computer, you will not be able to read such a document. Nor add new data to it.
And finally the third is to create a table in google dox. In terms of its functionality, this table is not much different from the usual Microsoft Excel. However, due to the fact that you create it directly in the browser, and it will be on the Internet, this adds to its mobility.
It will also be able, if properly configured, to automatically calculate the number of kilometers traveled. Its main disadvantage is the fact that it will not work without the Internet. But this is not a big minus, since at present no one has big problems with this.
What fields to create in the diary
If you are running without using a smartwatch or smartphone, then create a table with the following values:
Date; warm-up; main job; running distance; result; hitch; total distance.
| date | Warm up | Main job | Running distance | Result | Hitch | Total distance |
| 1.09.2015 | 0 | Cross | 9 | 52.5 m | 0 | 9 |
| 2.09.2015 | 2 | 3 times 600 meters after 200 meters | =600+200 | 2.06 m | 2 | = SUM () |
| =600+200 | 2.04 m | |||||
| =600+200 | 2.06 m |
In the warm-up column, write in the distance you ran as a warm-up.
In the column "main work" write specific types of workouts that you did, for example, 10 times 400 meters.
In the column "running distance" write in the specific length of the segment plus rest at a slow pace, if any.
In the "Result" column, write specific results in segments or the number of repetitions of exercises.
In the "hitch" column, write the distance you run as a hitch.
And in the column "total distance" enter the formula in which the warm-up, main work and cool-down will be summed up. This will give you the total running distance for the day.
If you use a smartwatch while running, heart rate monitor or a smartphone, you can add the average running speed and heart rate indicators to the table.
Why keep a running training diary
The diary will not run for you. But thanks to the fact that you will clearly see when and how well you trained, you can regulate your training process and monitor the results.
If you do not deviate from the plan, then you will see progress, of course. The plan is good. If you missed a couple of workouts, then you will not be surprised why the final result does not suit you.
Most importantly, by keeping a journal, you can always track your progress and total running volume.
