The ongoing debate between runners is always an interesting one; stand aside and listen to a few; it will never fail to give you something to add to your running experience. There are the 'old hands' (or is that legs?) who have been there and done that and certainly have wisdom; a valuable contribution and experience to share. There are the loud and opinionated ones who always know best (but usually end up injured by over training!) and there are the diligent/text book types following a plan to the latter to whom a deviation from the instructions would be catastrophic, and there are those who just like to be part of it all and tag along, not really following schedules or understanding some of the intricacies that could actually make a dramatic difference to their performance (if they really wanted to).

In short the reason why so many people run is that it offers so much, so many avenues, with so many different aims and goals by so many different people; no one is right or wrong really, just different.

Of course planning, preparation & structure is important, if there is one, and whatever the individual aims or goal are.

The 'Training Log' should be an essential tool for every running aim or goal.

The first time marathon runner - The repeat marathon runner time improver.

The weight loss runner - The 'Run 4 Life' runner.

The speed and strength middle distance competitive runner.

 The endurance building runner....

....the list could go on and on...

....The common theme is the 'runner' and the 'goal'.

So is this the proof that the Training Log is an essential component for the runner and not just a pastime for compulsive obsessives????..

Why keep a training log?

There are so many reasons:

Plan your year/month/week ahead

Motivate you into action

Identify your peaks and troughs

Achieve your goals

Compare & contrast your performance

Track performance and chart data

Link statistics/data to events or tangible's

Keep tabs on how you are doing against a time frame

Add in specific milestones/event planning

Tick off training/work put in as completed

Build 'non-running day' short X-Training (Core stability) workouts

Record other detail important to you individually (calorific intake/Sports Massage)

Build your confidence

Set targets and/or a 'self-reward structure'

Make the most of your natural abilities

Express yourself constructively

Remind yourself of where you are (independent from less important matters such as Great Auntie Mabel's birthday!)

Is there a cheaper or better way to improve performance?

Why wouldn't you keep a log?

If you have a goal then it is difficult to see why you would not keep track of what you need to do and how you have been doing. Unless you have the sort of brain that can keep track of minute detail or you are not really that bothered by the eventual goal of course. There is an argument that this could be construed as a bit of an 'anorak' thing to do perhaps; but so what!......if it helps you achieve something or know that you are doing too much/not enough then where is the harm in that? You could keep track in your diary or calendar but experience leads towards a dedicated space to record as much or as little information specifically for the purpose.

Caution could be more towards letting a training log take over...but many runners are passionate about their sport/hobby anyway so once again what's the harm done here...I mean we could be down the pub every night instead couldn't we? We could shout a cautionary note that information can also mislead you if you jump to conclusions rather than analyse it sensibly? or it could be boring if you're not sure why you're doing it!

What should I record, and why?

As always, there are many opinions about this and the answer largely depends on what you are working towards.

At the outset or start of a new period (a year for example) then your details, goals and aims should be set. Targets perhaps, an idea of milestones that can be altered depending on how the year turns out. It is always useful to record these and revisit regularly to serve as a reminder of why you are doing, what you are doing.

Information records at the start of the new period as a benchmark can assist in charting progress and then looking back to reflect; so this could be weight, current fitness data including heart rate (if you use a monitor then why not record the data it produces), or even general remarks would be good as well as the specific event/discipline being worked towards, your current times/standards. In short anything that you feel relevant to your target that can be useful now or at a later date. You just never know when that piece of information will have some relevance.

Put in the form of a diary, on a weekly, monthly basis it is also standard to record the distance covered (tallied up also), the type of training (including the course or where you ran) possibly weather conditions and a brief summary of any significant occurrence, effort applied, dietary changes or supplement use. Some runners even record any emotional expression or memory.

The record of mileage since the date running shoes were purchased can give a greater idea of how much a 'light' or 'heavy' a runner you are and allow you to more accurately plan replacement footwear. It can also help demonstrate if a certain brand (Asics/Mizuno/Saucony) suits you in terms of performance or how long they last.

A list of up and coming events can be worked towards with a set of specific training requirements in the lead up to them, mileage targets, training ramp up's can all be seen and therefore worked towards ensuring that you tick them off. Set in place 'club night' runs or training sessions and ensure that rest days or sports massage appointments days are included as part of the schedule.

Cross-Training programmes (even a 10 minute non-running day core stability 'workout') should be entered, and the satisfaction of seeing these completed can serve to inspire or motivate if they have not been done. It could well be that a short 'core-stability' nightly (or non-run night) routine with a gym ball or wobble board could produce dividends and the charting of your progress could prove this in a positive light.

How does this help?

Even limited information charted will allow you to identify the conditions that helped you achieve peak performance. Listed in some format as you go along this data will build a picture and eradicate any incorrect recollections or assumptions. This should leave no doubt as to what happened and when. As you move into new periods or seasons there is a definite history of the circumstances surrounding hopefully your success but certainly reasons why what happened did. This should enable you to duplicate the patterns that helped you achieve what you did and, of course repeat and build on this. Just for instance, a snippet of information recorded such as knowing what you ate on the morning you shattered a P.B. or a change in footwear, a core stability programme or a sports massage coincided with a change in performance. Once again the reason being that you might be able to replicate or build on what works for you or change if it is not working. Transferring this information into a training plan will give you an edge.

Spot the highs and lows

You'll also, after a time, be able to spot peaks and troughs in your training schedule. If, for instance, a review of the log reveals you constantly feel sluggish when you train on a certain day or evening, you can examine the data to try to work out why this might be - the working week, fatigue, increased distance, lack of recovery runs, rest days, poor diet or even your training partner repeatedly outpacing you? You may even realise that there's just a natural down turn in your performance and need to adjust your rest day. Without the data, you'll be guessing based on memory alone and will not be in a position to make a more educated assumption.

All in the mind

Psychologically speaking a 'Training Log' boosts your confidence by:

Re-assuring you that you've trained the appropriate amount for an event.

Empowers you to 'goal set' with strength and clarity.

Longstanding and renowned studies of personal goal setting have established links between the imagining and writing of a goal and the subsequent achievement. Amazingly just pencilling in a realistic time, weight or anything else that you want to achieve before you set out or run, is enough to align your actual performance with that vision. The Satisfaction and motivation to 'ink-in' the target set after the event is immense.

Where can I get a Running Log?

Running logs can be purchased and some magazines publish 'pull outs' at the start of the year, change in season or as big events are launched, such as the London Marathon when places are confirmed. You could make your own or buy a separate diary....or download the 'Wynsport.com Training Log' excel spreadsheet - here (right click, save target as..) - which can be adapted to suit your own needs.

Make sure you reward achievement and now go on set your goals and 'achieve'........