Running Log Templates Made Simple with PDFs

A running log is an important analysis tool used by both amateur runners and professional athletes. With its help, you can evaluate your progress and the efficiency of your training plan, explore the impact of different factors on your achievements, develop an optimal training regimen, and introduce any required adjustments.

Reasons to design a running log template for tracking your training on paper

Molly Huddle, a two-time Olympian and the American record holder for the 10,000 meters at the 2016 Olympics continues to use a traditional paper running journal. In an era dominated by advanced apps that integrate seamlessly with smartphones, GPS watches, heart rate monitors, and other cutting-edge devices, these tools offer substantial benefits, such as generating valuable statistics, visualizing data clearly, and connecting athletes worldwide.

However, many athletes still prefer using a simple running log, often in conjunction with digital tools and gadgets. Here are a few compelling reasons to consider this approach:

• putting an actual pen to paper is proven to improve working memory, mitigate stress, and help to process information better;
• you don’t have to rely on third parties to ensure your running journal is accessible and reliably protected from data losses and privacy breaches;
• poor internet connection, power outages, or app failures cannot derail off-line note-taking.

Paper options to choose from

That said, you have quite a choice of options as to how you can keep your training records on paper, and at least some of them don’t require a PDF text editor:

• printed logbooks available in both online and offline stores;
• printable digital training planners are offered for purchase on platforms like Etsy;
• free downloadable running log templates in different formats;
• old-school Excel spreadsheets made on your PC;
• customized PDF running logs.

With such an abundance of choices, it all boils down to a simple table with a sufficient number of cells to insert all the info you may need to efficiently monitor your achievements. If you need a simple running log template that has no bells and whistles, requires little designer skills, can be tailored to your needs, is easy to print out, and looks the same on any device, using a PDF file editor is your best bet.  An experienced sports coach and founder of numerous sports and fitness programs Marc Massad from Velocity PaddleVelocity Paddle can certainly attest to the value of using running log templates for training progress. For example, one of his ventures, the Sports Academy Dubai includes a structured running program where they utilize running log templates that track speed, mileage, and even diet. A PDF template with all the data assists the trainer in tailoring the program to each individual’s pace and progress.

Further, they found that these templates can also serve as a motivational tool, providing a visual presentation of the runner’s progress, and creating an encouraging atmosphere that can boost their commitment to the program.

How to create a running journal with an online PDF editor

To design your custom template, you can use any tool with the function to edit PDF files, whether it’s a downloadable application or an online service. Web-based platforms are particularly convenient and accessible via any browser. You have two primary methods for creating your template:

• You can create it from scratch by building a table in Word or a spreadsheet in Excel.
• You can download an existing training journal template that is more or less suitable for your needs and then use the PDF editor to customize it.

In the first case, you will need to use a conversion feature available in any decent tool designed to edit PDF files. It will transform your Word or Excel file to the PDF format automatically, and you will be able to download the ready-for-use template for printout.

In the second case, you upload the template to the PDF editor and modify the file as you like, for example, by renaming its columns and rows or changing their number. However, many free tools don’t support table editing in PDF, so you may need to go the other way around — convert the PDF template into a Word file, change everything you want, and then get it back to the PDF format.

In some cases, you may want to edit PDF files differently, for example, to merge several templates, split PDF pages, delete unnecessary elements, and organize the rest as you wish. This way, you can expand your running log with a planner, a marathon calendar, a goal-setting section, a races log, weekly and monthly summaries, and other useful pages. As soon as you are happy with your newly created template, you can print it out and start filling out the cells.

What to include in your running log

The range of data that can be included in a training journal varies a lot since some people prefer to painstakingly record every detail of their training, while others make do with only 5-6 main parameters. The detailed approach doesn’t always justify itself, as it is easy to get bogged down in the abundance of data when the information becomes difficult to interpret and associate with certain factors. You can start designing your first template with a minimum of columns and rows sufficient for basic analysis and then use a PDF editor to expand the template and add more data as you proceed with training.

Here is a list of the main parameters you should consider for journaling:

• date
• heart rate/resting heart rate
• total training time
• total mileage
• speed
• running pace
• run type
• weather/course conditions
• running shoes
• route name
• feelings/mood
• comments

Over time, you can add more data, such as food/drink, additional exercises, injuries, calories burnt, and so on.

Final Thoughts

While many athletes keep both on-paper and online running logs, a large number of amateur runners still don’t record and analyze their training efforts. If you are one of them, it’s high time to take a more serious approach to your runs, arm yourself with a PDF editor, and design a custom template to track your progress, find patterns, set benchmarks, and draw inspiration for future achievements.