If you’re a serious runner, you’ll know that finding the best ways to log your outdoor runs is crucial. Suddenly, you can have all kinds of data to help you set goals, track progress, and build your motivation. This knowledge can also be put to good use to help you to customize future workouts, and push yourself to run even further and faster.
How to Track Your Runs
There are a plethora of options when it comes to tracking your runs. Which you settle on will be based on things like where you are, who you’re running with, and what kind of technology you currently own and use. Many apps will automatically sync your data to the cloud, and between your devices. It can feel like a bit of a revolution when you start using running apps.
Use a Smartphone App
There are a lot of different apps available, and they all have their own unique features. Some are free and others charge a fee. Some, as is the modern way, are freemium. With these, you’ll gain access to limited features for free and have to pay for more advanced tracking and data options.
Some apps are solely intended to track your runs; others can be used for cycling, hiking, gym workouts, and even swimming.
The ASICS Runkeeper™ app is one of the most popular options, with more than 12 million downloads, and an average 4.5-star rating in the Apple iTunes store. The app tracks distance, time, pace, and calories burned, using GPS technology.
Runkeeper is a terrific tool for any runner. Whether you're a beginner or an experienced runner, you'll find the app beneficial. The interface is easy to use and can be customized to your preferences.
The Runkeeper app has these features:
- You can track your runs, set new goals, and view personal records.
- You can track pace, distance, elevation, heart rate (via HRM), calories burned, and much more.
- There are numerous training programs that you can use to work on your speed or endurance and to keep track of every workout.
- The app also tracks your sleep cycle, so that you'll know when it's time for bed and how well you rested.
- You can easily tag your run location, so that friends, family, and running partners will be able to see exactly where you went.
- You can easily share your runs on Facebook and Twitter.
- The app works with GPS, Bluetooth heart rate monitors, and music apps like Pandora and Spotify. You can listen to your favorite tunes while working out.
With the ASICS Runkeeper app, you can also connect with other users of the app and share updates with them throughout the day.
There are many running apps out there, but if you are a runner who wants to keep everything in one place, then Runkeeper is a good one to choose. There are no in-app purchases with Runkeeper, but you can upgrade to a premium account to enjoy extra features.
Get a GPS Watch
A GPS watch can be a great investment if you are serious about your running. They can track all of the same information as apps — distance, time, and pace — plus they have built-in heart-rate monitors. A GPS watch means you don’t need to carry your smartphone around with you on your run.
There are many different types of GPS watches available. The most basic ones tell you how far you've gone and your average pace (the number of minutes it takes to run one mile). More advanced models, such as Samsung and Apple GPS watches, include built-in heart-rate monitors and can sync with the Runkeeper app for more detailed metrics, such as speed in each mile of your run, heart rate graphs, and much more.
Go to Google Maps
Google Maps offers a number of features that can help you plan your next run, including the ability to create a map route, choose whether to display public transit options, and pick an ideal starting point. Here's how to get started.
- Go to Google Maps. Type in your starting point and destination as usual, then tap "OK" or "Search maps."
- Choose the running option from the menu bar on the left side of the screen. You'll see a blue line appear on the map, indicating the route you'll be running.
- Slide your finger along the line to view additional landmarks along the route. These include public transportation options, and other important stops along your route (such as water fountains and restrooms).
- Tap on one of these icons for more details about what you'll find there. For example, tap on a restroom icon to see its address, or a shop to see the phone number, plus hours of operation (if available).
- If you need to change your route, tap and drag the white circle at either end of the blue line to reposition it onto a different road or path (or remove it from your route entirely).
Keep a Physical Journal
If you are not wearing a watch with the capability of logging data, then keeping a physical run journal is an efficient way to keep track of your runs. There’s definitely something nice about writing things down. You don't need a Wi-Fi connection, a phone, or a computer to log or view your information. It’s personal because it’s done by your own hand.
Any spiral notebook or paper journal will do. Write down your distance and time, then add the notes you want.
Below are some suggestions for what to write in your running journal:
- Make note of how you feel before, during, and after each run. Did you have energy? Were you tired? Did something else happen? (inclement weather, bad traffic, tight hamstring).
- Write down your target pace and the pace that you achieved.
- Note any specific aspects of your run (hill run repetitions, press-ups, sit-ups)
- Write down how you think you could have improved your time.
- Consider your running form and write down things to work on during your next run.
Use Selfie Photos and Videos to Chart Progress Over Time
If you're running with a mobile phone on a scenic route, why not take some photos along the way. You can upload your pictures directly to social media sites, such as Facebook and Instagram so your friends can cheer you on while they encourage you toward your goals. This is especially good if you are building up to a sponsored run.
Selfies taken during runs can be a record of your weight loss and places you have been, and they can be motivating to look at from time to time. Photos can capture the imagination; many people find it inspiring to have a photographic record of their runs. If you run awe-inspiring trails, you could even turn your photos into a photobook album each year, or pick monthly photos to create the next year’s calendar.
Keep Motivated, Stay on Track, and Have Fun!
While there are a variety of apps and wearables to choose from, it's a good idea to think about which features are most important to you: real-time stats, physiological tracking, coaching tips, social media integration, competition with others, or something else.
So whether you are a dedicated runner or a beginner looking to do a couch to 5K, there are many tools available to keep you motivated, on track, and having fun!