Keeping a training log isn’t just for elite athletes—it’s the secret weapon of smart runners at every level. Whether you’re aiming for your first 5K or chasing a marathon PR, documenting your runs helps you improve, stay healthy, and feel motivated. Let’s break down why it matters.
Why Every Runner Should Track Their Runs
Helps You Spot Progress
Sometimes, progress feels invisible—until you see it on paper. A training log helps you track how far you’ve come by showing real numbers: faster paces, longer distances, and stronger runs. It reveals those subtle gains that can fuel your fire when motivation dips. Seeing your improvement unfold in black and white? That’s powerful.
Prevents Injuries
Logging isn’t just about miles—it’s about managing stress. When you track rest days, fatigue levels, and recovery quality, you create a safety net against burnout and injury. That note about feeling “off” or skipping your cooldown? It might be the clue that saves you from a sidelining setback later.
Supports Goal-Setting
Whether you’re training for a local 10K or chasing a marathon PR, your log is your planning partner. It helps you break down big dreams into bite-sized benchmarks—weekly mileage targets, tempo run pacing, or race-day countdowns. And if your plan needs tweaking? The trends in your log guide your next move.
Keeps You Accountable
Let’s face it: not every run day feels like a good day. But when it’s logged and waiting, you’re more likely to show up. A training log becomes a quiet coach, whispering, “Remember your why.” Missed workouts become visible patterns, and consistent effort becomes your new normal.
What to Include in a Running Log
Core Data Points
Start with the basics—these numbers tell the story of your training load and fitness level. Think of them as the backbone of your log:
- Distance: How far you ran (in miles or kilometers).
- Duration: Total time on your feet, not just moving fast.
- Pace: Your average pace per mile or kilometer.
- Route: Where you ran—trail, track, hills, or treadmill. It matters.
Recovery & Readiness Info
Performance isn’t just about how hard you train—it’s about how well you recover. These metrics help you understand your body’s readiness to run again:
- Sleep hours: Track how much rest you’re getting each night.
- Resting heart rate: A sudden spike can signal fatigue or illness.
- Soreness level: Use a 1–10 scale to track how your body feels.
- Nutrition notes: Log pre- and post-run meals or hydration strategy.
Mindset & Mood
Running isn’t just physical—it’s deeply mental. A log is your space to process both:
- How you felt mentally: Calm, anxious, strong, distracted—log it all.
- Notes on motivation: What drove you to lace up that day—or didn’t.
- External stress or life events: Work stress, personal issues, or lack of sleep can impact performance. Acknowledge the context.
These entries may not seem important in the moment, but over time, they reveal powerful patterns between your body, mind, and training.
Paper vs. Digital: Which Logging Method Works Best?
When deciding how to keep a running log, the choice between paper and digital isn’t always black and white. Both have pros, cons, and specific strengths depending on your running goals, experience level, and how you like to keep track of your running progress.
Pros and Cons of Paper Logs
Old-school runners still swear by the tactile feel of jotting notes in a running journal. Paper training log books make it easier to reflect on how you felt that day, and you’ll want to record more than just pace—like mindset, aches and pains, or what’s working in your current training plan.
- Pros: Tactile, screen-free, and perfect for capturing detailed notes about different types of runs or your half marathon progress.
- Cons: Can’t auto-upload runs or analyze trends; you’ll need to manually calculate weekly mileage or log workouts using an excel sheet.
Pros and Cons of Digital Logs
If you’re a new runner or you prefer to keep track of your running digitally, then a digital running log or app may suit you better. Many runners use apps like Strava, Garmin Connect, or Nike Run Club to upload runs automatically and visualize performance.
- Pros: Seamless auto-sync from a GPS watch, easy to categorize run types, access charts that help you see patterns in your training runs.
- Cons: Battery-dependent, requires internet or app access, and not always ideal for reflective notes or off-grid runs.
For those who want to record everything—from mile repeats to an easy day—it’s a good idea to keep track both digitally and on paper if you like flexibility. A digital training log can help you determine if you’re starting to overtrain, while paper logs help you become more intentional about mindset shifts.
Hybrid Approach
The most effective runners often blend both worlds. You might upload runs to Strava, but use a paper log or fitness journal to reflect on motivation, nutrition, or stress. Or you may log workouts on an excel spreadsheet while writing quick notes about your training program in a notebook. This combo allows you to improve as a runner by using data while staying grounded in the mental side of running.
If you want to improve your training and keep a running log that evolves with your journey—from your first 5K to a full marathon training plan—choosing the right way to track your progress is key. Whether you log on an excel spreadsheet or use a training app, what matters most is consistency and clarity. Like to keep track of how many miles you run per shoe? You’ll want to record that too.
In the end, there’s no single “right” way—just the way that helps you stay accountable, plan accordingly, and become a smarter runner. The right running log can unlock progress, prevent burnout, and give you insight into your training like never before.
How a Training Log Enhances Race Prep
Whether you’re gearing up for your first 5K or deep into a marathon training plan, a consistent running log becomes your ultimate race prep tool. It gives you more than stats—it builds trust in your training, uncovers patterns, and brings calm before the chaos of race day.
Builds a Predictable Pattern
Your training log is like a rearview mirror for progress. When you keep a running log consistently, you can look back at details of your runs—pace, distance, mood, and type of run. Over time, you’ll spot what fueled your strongest weeks or when you hit a plateau. By reviewing running log books or your running log on an excel sheet, you’ll notice how things like nutrition, rest days, or a tough split session impacted your energy.
This insight helps you replicate success by fine-tuning the balance of intensity and recovery as race day approaches.
Allows Taper Planning
In the final weeks before a big race, smart runners begin to taper—reducing mileage while staying sharp. But how do you know if you’re tapering right? By keeping a training diary or using a Garmin-synced app, you can track trends from past workouts and races and adjust your taper accordingly. The log shows when to pull back or when an easy day turned into a breakthrough. These are crucial cues in any marathon training plan.
Reduces Pre-Race Anxiety
The night before a race, it’s easy to second-guess your prep. That’s where your runners log becomes a powerful confidence boost. Flipping through old entries or checking the color-coded charts in your digital log reminds you—you’ve done the work. Every mile is proof. Whether you log digitally, jot in a notebook, or subscribe to a running newsletter that sends tips and reminders, the key is simple: keep a running log that reminds you what you’re capable of.
These ways of tracking your prep—whether via journal, spreadsheet, or app—don’t just help you plan. They help you believe. And when you believe, you run better.
Tools and Apps to Track Your Runs
Whether you’re just getting started with your first 5K or diving into a detailed marathon training plan, choosing the right tool to keep a running log can make a huge difference. From apps that auto-sync your GPS watch to paper journals for daily reflections, there’s a perfect option for every type of runner. Let’s break it down.
Recommended Apps
- Strava Premium: The go-to digital running log for runners who love segment tracking, leaderboards, and a social feed. Great for tracking your pace and comparing workouts and races.
- Garmin Connect: Best for runners using GPS-enabled watches like the Garmin Forerunner 165. Offers robust data, weekly mileage tracking, and heart rate analytics.
- Nike Run Club: Beginner-friendly app with guided runs, audio coaching, and motivational badges to help you stay consistent with your training log.
- Final Surge: A powerhouse for structured training plans. Ideal if you’re following a specific training program and want to analyze performance deeply.
All of these apps provide great ways of tracking your progress, and most allow you to upload runs automatically from your watch or phone—making it easier than ever to keep track of your running without skipping a beat.
Best Paper Journals
- Believe Training Journal: Co-created by pro runners Lauren Fleshman and Roisin McGettigan. This journal blends mindset tracking with structured planning for everything from easy runs to mile repeats.
- Clever Fox Fitness Log Book: A beautifully organized fitness journal for runners who like to keep a training diary by hand and reflect on each session.
Whether you want to record details of your runs in a high-tech app or a classic journal, the key is to pick a format you’ll stick with. Some runners even combine both—tracking pace and distance digitally while writing post-run reflections in a notebook.
From the Garmin Forerunner 165 to Strava Premium and the Believe Training Journal, each of these tools helps you build a system that fits your life, your goals, and your next big race.
