Want to Run Faster, Get Stronger? Keep Track of Your Workouts!
When I was a middle school teacher, it was always critical for me to measure my students’ progress.
How else would I know if they were actually learning what I was teaching?
It’s the same for keeping track of your running training.
If you measure your workouts, you will figure out what works.
And you’ll keep track of your progress and increasing fitness.
The data you measure doesn’t lie. It isn’t subjective (although subjective information is also important).
The data can show patterns, progress, lack of progress, even when to take time off!
Here Are Some Ways to Measure Your Progress
1. Write Down Your Running Data
It’s pretty easy to find things to record.
Before online apps, I simply used a spreadsheet that I printed out each month and wrote down my workouts, and then noted how they went, distance, time, etc.
At the moment, I still use a small notebook to write down the exercises I do in the weight room, the weights/ reps, and the time of day.
I also write down the bike and run workouts on my calendar. (Yes, I still have a calendar for daily to-do lists.)
2. Use a Fitness App
MyFitness Pal, Garmin, and many others offer a way to keep track of your running data.
I use the Garmin app to keep track of my cycling and other workouts, as well as Training Peaks, to measure my progress.
I use Training Peaks with all of my cycling and running coaching clients as well.
Both Training Peaks and Garmin offer a lot of data to manage your training.
3. Take Photos/ Video
Pictures are a really easy way to see progress.
If you’re working on a yoga pose, for example, take a photo of you doing the pose. Then take a photo of you in a few weeks after practicing to see how you’ve changed.
Video can also be a great tool, especially if you’re looking at your form. Take a video of you running on a treadmill, for example, and study the form.
Ask a trainer for tips or suggestions. Then take a video again after practicing.
Finally, before and after pictures are great for weight loss, if that’s something you’re doing. You can be proud of your work.
4. Record Physical Measurements
Especially if weight loss is your goal, measurements are a solid way to see progress without worrying about using a scale.
So What Should You Measure?
The answer to that really depends on your goal.
If your goal is a faster 5k, for example, it’s pretty easy to see the time differences between races or workouts.
If your goal is increased fitness, you might measure your morning heart rate, your VO2 max, or a test.
Here are some key measurements:
1. Tests.
Again, depending on your goals, you can do tests at the beginning of your training and again after two or three weeks.
I often use an eight-minute test for both my cycling and running clients.
I ask my athletes to go as hard as possible, while keeping consistent, for just eight minutes.
Not only does that number give me a decent estimate of FTP, but we can measure speed and time improvement.
2. Heart Rate.
Check your morning heart rate at the beginning.
If you’re starting to train too much, your morning HR will start to rise.
Similarly, as you get fitter, your morning HR will likely decrease, depending, of course, on past experience, fitness, etc.
I’ve been using a heart rate variability app lately to monitor my recovery and training. It’s been interesting to see how that correlates to my subjective sensations.
3. Record the Exercises in Your Workout.
Look for patterns. Are you doing the same exercises every time you workout?
Has the order in which you do the exercises different? Is it time for a change?
If you’re using Training Peaks or Garmin, your workouts are already recorded.
Now, though, it’s time to analyze them.
Some apps provide charts like Training Peaks’ Performance Management Chart that gives you daily feedback on the numbers.
4. Weights.
Keep track of all of your weight training workouts.
Are you lifting heavier weight? More repetitions? Slower?
I spend months doing similar exercises, but with a lot of variations.
For instance, bench press with a wider grip, more volume, less volume, slow down/ quick up protocols.
I keep track of all of that and look for patterns.
What’s Your Current Goal
Besides keeping all of my workouts in TP, I’m using resting heart rate and keeping track of my weights as two of my measurement tools.
The resting heart rate is a great tool to see if I’m training at the right levels.
And I’m keeping track of the weight I lift to keep mixing it up so I get stronger.
I’m also planning to start taking photos of yoga poses to see if I’m making progress in opening up my hips.
Want to learn more about unique ways to improve fitness as a runner? Read my blog posts here.
