​In January 2024, I began a running challenge.

I’ve been adding five minutes to my run time every day for 30 days. I started with 30 minutes, which means I’m on my way to three hours by the end of the challenge. By the end of the first week, I realized I needed a printable running log. I wanted something tangible I could spread out and see how many miles I ran. I wanted to see how I felt about different types of runs. And I wanted to see how the distance of each run increased. 

My Garmin Instinct tracks most of this information. But I wanted to have something I could look back on. I also wanted to create a log template for others who don’t have a smartwatch. Even though I continued to use my Garmin throughout the challenge, I started writing everything down in my printable running log. There’s something nice about handwriting the information.

For generations, athletes have used a running or workout log to track daily progress. The log serves as a tool for goal setting. You can also use it for monitoring weight loss or gain as well as hard data – like running route, date, distance, time, other training you did that day, your weight, and how you felt about the run.

Using a log won’t make you a better runner, but it can aid in your fitness journey. Whether your goal is to make it to the finish line of your local 5K or you’re training for a new best time at the Boston Marathon, starting a log can help you achieve your running goals.

What I Learned from My Running Challenge

1. My pace increased over time without me even realizing it. One of the best pieces of data revealed in my printable running log was my average pace increased.

A LOT.

This is significant because on the long runs I didn’t set a pace for myself. I would run as fast or slow as I felt. And since I wasn’t going for a certain distance, only a specific amount of time, there was no point in consciously increasing my pace. But it increased anyway.

2. Adding a description of the route helped me keep track of all the places I ran during the month. This is important because I included notes about how muddy some routes were or how specific trails flooded with a little rain. Since I live in the Pacific Northwest, this was important data to have in helping me decide where I wanted to run that day.

3. Having a small section to record how I felt about the run or things like aches and pains helped me see that I was experiencing pain more on days that I ran after work instead of before. Though I can’t be sure, I attributed this to my lower back hurting more from being in a chair all day.

4. I prefer running in isolation. I also included information like this in the “Feel” section to assess how I “felt” about the run afterward. Every time I ran on an isolated trail or path, I noted how good I felt. Whenever I ran in my neighborhood, I recorded it as “just okay” or “exhausting.” 

5. I was losing more weight than I wanted. Excessive running can make you lose weight. But after losing 30 pounds last summer, I didn’t want to lose anymore. So, I increased my weight training and calorie intake to help maintain my weight.

General Advantages to Keeping a Log

Here are some of the top advantages of keeping a Running Log:

Progress Tracking: A running log allows you to track your progress over time. What gets tracked, gets improved.

Accountability: Maintaining a log creates a sense of accountability. When you record your physical activity, you become more aware of your efforts and are more likely to stay committed to your goals.

Identifying Patterns: Just like I identified my pain increased during after work runs, you may notice trends that can help you adjust your routine.

Goal Setting: Put your goal in big print at the top of the page. This will help you keep your goal in mind with every run.

Motivation: Reflecting on your past accomplishments can help motivate you to achieve more. On days when you feel demotivated, looking back at how far you’ve come.

Memory Aid: A log serves will help you recall important details. Are you supposed to do speedwork sessions this week or did you do those last week? All you have to do is consult your log to find out!

Reflection and Learning: Recording your experiences allows for reflection and learning. You can analyze what worked well and what didn’t.

What my Printable Running Log Includes

My printable running log is a pdf document. In it, you will find short sections for the following.

Date:​ Tracking the date of your run can help you stick to a schedule and organize your training sessions accordingly.

Distance: Each day has a line for you to record your actual run distance. There is also a section to keep a running tally of the miles you put in at the end of each seven days.

Other Training:​ There is a short section to mark down any other training you did, like swimming, cycling, or weight training. This will help you keep track of your overall fitness program.

Weight:​ This section is entirely optional. Many people take up running to shed some extra pounds. If you want to track your weight, there is a section for that.

Feel:​ A section to record how you felt during the run. 

Route Details:​ A section is dedicated to any note you want to jot down about the route.

Conclusion

Keeping records of each run will allow you to reflect on your progress and work toward new goals. If nothing else, it will give you a feeling of pride seeing your accomplishments on paper. Subscribe to the Outdoor Muscle YouTube Channel for more fitness content and high-protein recipes. 

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Download Your Free Printable Running Log Here

Please note this is a free digital product for personal use only. It is not a physical product. 

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