When you run, there is one guarantee: you’ll have triumphs and setbacks – and the latter can quash motivation.” Wise words from sports psychologist Paul Russell, but a decent training diary can make a big difference. It’s where you can commit

on the intensity of the work-out you do. It will also be affected by the duration of the run and the temperature.If you record your recovery time alongside other information in your training log, you’ll soon get to know what your recovery times should

detailed training diary. By downloading all of your sessions and logging other information such as conditions, how you feel, resting heart rates, bodyweight, sleep patterns and so on, you can establish an extremely useful data bank. This not only helps you

-impactactivities.Expect to pay: £15-£40Read more: How To Choose A Sports Bra | Sports Bra Reviews5. A Training LogWhy? Every run is an achievement, and a training log, whether on paper or online, is a record of that. More importantly, it helps to show where you've gone right

running.When you start keeping a training log, you're likely to include some standard information. Your resting heart rate, for example, will indicate whether you're becoming fitter. Noting the distance you run and amount of time you spend on your feet

to feel more satisfied as a consequence.4. Give the training log a restAs long as you are compulsively logging every mile, you’ll have difficulty taking advantage of different options. The mere thought or recording ‘DNR’ or ‘rest day’ in your log is likely

?Chronograph and interval timer You should at least be able to time the total length of your run and keep a tab on individual lap times if you're interval training.Log You don't always have time to review your data straight after training so your watch should be able

running time, pace and distance on the iPod screen, and scroll through the history of your past runs. You can also log your runs automatically on Nike’s free training log website – nikeplus.com – whenever you plug your iPod back into your computer. More

you to hang in there." Plus, you can use the workout as a mid-race reminder that if you can do it in training, you can do it on race day.Log your state of mind"What we measure is what we improve upon," says Dr JoAnn Dahlkoetter, author of Your

. Social NetworksTwitter (twitter.com) is deceptively simple at first glance, but it's an extremely powerful tool. It's not just for telling everyone what you had for lunch. Setting up an account takes seconds, and once you're logged in you can connect