How Do You Maintain A Running Journal
Why is a running journal important?
You know what a journal is. Basically, a running journal is a record of all the details from each of your runs. This will allow you to keep close track of your performance of each run and how you are progressing. You will then be able to compare how you are currently running to how you have ran in the past. In the end you will have the ability to graph your progress.
You do not have to record your journal in any specific way. There are different journal examples and templates available online which will make it very easy for you to keep your notes. A small diary will do so that you can enter the distance that you covered and the time that it took. If you have made any mistakes or anything else that you need to remember at a later date, or something that you could improve upon, then you may need to jot that down as well. Make sure that your notes are written in a way that you will understand them at a future date.
Allow your journal to be personal
Your journal is only for you and nobody else has access to it, much like a diary. You can therefore even enter in intangibles like your emotions during specific stages of the run and how your body felt. Even if this may sound a little odd, it is all information that will help you find a pattern to your running, and hopefully tell you what your strengths and weaknesses are.
It is a well known fact that emotions play an important part in physical performance, and if you felt a little down one day and still managed to hit your target time and/distance you should jot down what exactly you did on that day to help you. Who knows when it may come in handy, but unless you have the information with you, you will never be able to refresh your memory at a later date.
Fartlek
This is not an English word, rather it is a Swedish one which literally translates to "speed play". If you are a runner you know that however much you jog along, it is when you run at full blast that you actually get that exhilarating feeling. Of course you cannot keep it up for long, but incorporating a few "speed bursts" is a good idea if only as a "pick me up". Just jogging along slowly will become very monotonous and running a Fartlek tends to break it up and invigorate you. If done properly, you will actually gain more out of running speed bursts than what you lose in terms of energy spent.
Jot down your bursts of speed
You should make sure that you mark down the exact amount of time of your fartlek. Some people will make it 15 seconds while others will go to more than a couple of minutes. You should also record how long it took you to recovery and what your recovery pace was. This information will give you a starting point to improve upon.
Do a review at least once a month
Go back and do a review once a month. Not only will it help you see if you have made any progress, this is when you can find out if you are hitting any bottlenecks. You will also know for certain how much of an impact warming up and speed bursts have on your run.
If you usually split your run down into segments and note the time between laps, you will be able to run an analysis so that you will be able to see where and when you are performing better and where you may be falling behind. Keeping a run journal is a great way to set reminders, goals and generally improve on your running overall.
You know what a journal is. Basically, a running journal is a record of all the details from each of your runs. This will allow you to keep close track of your performance of each run and how you are progressing. You will then be able to compare how you are currently running to how you have ran in the past. In the end you will have the ability to graph your progress.
You do not have to record your journal in any specific way. There are different journal examples and templates available online which will make it very easy for you to keep your notes. A small diary will do so that you can enter the distance that you covered and the time that it took. If you have made any mistakes or anything else that you need to remember at a later date, or something that you could improve upon, then you may need to jot that down as well. Make sure that your notes are written in a way that you will understand them at a future date.
Allow your journal to be personal
Your journal is only for you and nobody else has access to it, much like a diary. You can therefore even enter in intangibles like your emotions during specific stages of the run and how your body felt. Even if this may sound a little odd, it is all information that will help you find a pattern to your running, and hopefully tell you what your strengths and weaknesses are.
It is a well known fact that emotions play an important part in physical performance, and if you felt a little down one day and still managed to hit your target time and/distance you should jot down what exactly you did on that day to help you. Who knows when it may come in handy, but unless you have the information with you, you will never be able to refresh your memory at a later date.
Fartlek
This is not an English word, rather it is a Swedish one which literally translates to "speed play". If you are a runner you know that however much you jog along, it is when you run at full blast that you actually get that exhilarating feeling. Of course you cannot keep it up for long, but incorporating a few "speed bursts" is a good idea if only as a "pick me up". Just jogging along slowly will become very monotonous and running a Fartlek tends to break it up and invigorate you. If done properly, you will actually gain more out of running speed bursts than what you lose in terms of energy spent.
Jot down your bursts of speed
You should make sure that you mark down the exact amount of time of your fartlek. Some people will make it 15 seconds while others will go to more than a couple of minutes. You should also record how long it took you to recovery and what your recovery pace was. This information will give you a starting point to improve upon.
Do a review at least once a month
Go back and do a review once a month. Not only will it help you see if you have made any progress, this is when you can find out if you are hitting any bottlenecks. You will also know for certain how much of an impact warming up and speed bursts have on your run.
If you usually split your run down into segments and note the time between laps, you will be able to run an analysis so that you will be able to see where and when you are performing better and where you may be falling behind. Keeping a run journal is a great way to set reminders, goals and generally improve on your running overall.
About the Author:
Want to find out more about running gear, then visit www.online-running-gear.com and learn how to choose the best running socks and running accessories such as the fuel belt helium.