Why you should keep a running journal

Keeping a running journal is more than an account of how many miles you’ve covered – it’s an excellent training tool. Recording certain details of your runs can keep you on track and excited about your goals, and even help head off injury. You can use a fancy online diary or a simple wall calendar. Just jot down as much info as you want.

THE RUN

Mileage (or time) - Watching the miles or minutes stack up is the most satisfying part of record-keeping.
Routes and terrain  - Record hills and surface type.
Interval or race times  - To help monitor your progress. 
Temperature and time - Temps over 15ºC and under 3ºC can affect performance so see jot down how you feel. You may find you have more energy at certain times too, so make a note. 

ABOUT YOU

Morning weight - Weigh yourself after waking. If you’re a little lighter than yesterday, you may be dehydrated. Drink water every 90 minutes throughout the day.
Mood - Note your feelings before, during and after a run. Growing stale? Mix up the route, join a new group or take a couple of days off.
Aches or pains - Record any tender spots. You may notice a pattern in running surfaces or a rapid increase in speedwork miles.

OTHER INFO

Food - If you occasionally suffer from ‘runner’s trots’, write down what you ate before and after a run to identify the culprit.
Partners - Whenever anyone mentions running, note their details so you can meet for runs or offer each other lifts to races.
Goals - Setting targets gives you a sense of purpose: plan daily, weekly and monthly objectives.
Ideas - You can get some of your best ideas during a run. Looking back through your ideas will reinforce how much running enriches your life.