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Essential Tools for Tracking Your Training Progress

Essential Tools for Tracking Your Training Progress

If you do not measure you cannot improve. This is a simple truth but very often overlooked. Even with the best intentions, you will plateau very quickly if you don’t have measurements to support you when you plan your training. If you just recently started training it may not seem like a big deal, as focus is often placed on making sure you keep training. If you start measuring your progress early on, you will thank yourself for it later, and remember that it’s never too late to start.

one workout away from a good mood

    A very common misconception is that you will remember everything that you do, and that those memories are enough for you to make proper adjustments. This is definitely not the case: your memories will be colored by a lot of things, such as your mood, the weather, your workload etc, etc. When you try to think back to see what has worked for you, there is no way you can make sound adjustments based only on memories.—this is where numbers become very powerful: hard-recorded numbers and facts don’t lie!

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    Gather your facts!

    The number one thing you need to keep on top of your training is a journal. A journal will take the stress out of remembering every training session, and it will fill up with with solid facts that you can refer back to. When you want to look back and see what has been working for you, all you need should be in your journal. Below are some ways of keeping track of what you do.

    Pen and paper

    The old fashioned written journal is still a good tool, and it works for most people. Simply keep a notebook where you write down every gym session, every run, or Pilates session. Write down as much information as possible: what you did, when you did it, what it felt like, etc. The more information you gather the better. The pen and paper approach has one big drawback, and that is in the analysis phase: your notebook will not be any help at all when trying to figure out how everything fits together, so you will have to figure that out yourself.

    Spreadsheet

    One step up on the technology scale is to use a program such as Excel, or Google docs spreadsheet. You would basically collect the same information as with a written journal, but the spreadsheet itself will make the analysis much easier if you track relevant data.

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    Download Work Out Planner Spreadsheet

    Online tracking services

    To make it even easier to track relevant data, you can leverage the knowledge of experts who have already done the job for you. You simply open a free account with RunKeeper or Endomondo (for running, walking, cycling, etc.) and enter your data there. Analysis is also made a whole lot easier as the makers of the online service have done a lot of thinking for you. Once you have created an online account, the next step is to use your smartphone (providing you have one) as your data entry tool. Just download the app and get cracking. The great side effect here is that your smart phone becomes your stop watch, and the built-in GPS tracks your speed and distance. That’s a lot of tracking with just one device.

    RunKeeper –  More than 14 million people who are using this app to build a training community.

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    Endomondo – Make fitness fun with this personal trainer and social fitness app.

    GPS

    If you prefer not to use your smartphone, a GPS watch or similar is crucial for tracking your running routes and speed. You can of course do this by mapping out and measuring your routes and using a stop watch to time yourself, but although this works, using a GPS tracker means that you are free to improvise your route. Uploading the GPS data to your computer and online accounts is very easy as well.

    Heart rate monitor

    Heart rate monitors are great for knowing how hard your body is working and if your training is in the correct zone. Together with a smartphone and an app collecting data connected to GPS coordinates, keeping track of your speed and progress is super simple.

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    Foot pod

    The foot pod is a great tool when you are working on getting your running cadence up to the right level. When connected to the GPS in your smartphone, it offers lots of opportunities to see how your technique progresses through a session.

    Conclusion

    Having a journal is essential for putting all of this together, and if you go the smartphone route, you have a great way of consolidating your data. A lot of your work with summarizing your info is made very easy and almost automatic if you use your smartphone as the hub.

    What do you use to keep track of your training progress?

     

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    Last Updated on September 20, 2018

    How to Stay Calm and Cool When You Are Extremely Stressful

    How to Stay Calm and Cool When You Are Extremely Stressful

    Being in a hurry all the time drains your energy. Your work and routine life make you feel overwhelmed. Getting caught up in things beyond your control stresses you out…

    If you’d like to stay calm and cool in stressful situations, put the following 8 steps into practice:

    1. Breathe

    The next time you’re faced with a stressful situation that makes you want to hurry, stop what you’re doing for one minute and perform the following steps:

    • Take five deep breaths in and out (your belly should come forward with each inhale).
    • Imagine all that stress leaving your body with each exhale.
    • Smile. Fake it if you have to. It’s pretty hard to stay grumpy with a goofy grin on your face.

    Feel free to repeat the above steps every few hours at work or home if you need to.

    2. Loosen up

    After your breathing session, perform a quick body scan to identify any areas that are tight or tense. Clenched jaw? Rounded shoulders? Anything else that isn’t at ease?

    Gently touch or massage any of your body parts that are under tension to encourage total relaxation. It might help to imagine you’re in a place that calms you: a beach, hot tub, or nature trail, for example.

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    3. Chew slowly

    Slow down at the dinner table if you want to learn to be patient and lose weight. Shoveling your food down as fast as you can is a surefire way to eat more than you need to (and find yourself with a bellyache).

    Be a mindful eater who pays attention to the taste, texture, and aroma of every dish. Chew slowly while you try to guess all of the ingredients that were used to prepare your dish.

    Chewing slowly will also reduce those dreadful late-night cravings that sneak up on you after work.

    4. Let go

    Cliche as it sounds, it’s very effective.

    The thing that seems like the end of the world right now?

    It’s not. Promise.

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    Stressing and worrying about the situation you’re in won’t do any good because you’re already in it, so just let it go.

    Letting go isn’t easy, so here’s a guide to help you:

    21 Things To Do When You Find It Hard To Let Go

    5. Enjoy the journey

    Focusing on the end result can quickly become exhausting. Chasing a bold, audacious goal that’s going to require a lot of time and patience? Split it into several mini-goals so you’ll have several causes for celebration.

    Stop focusing on the negative thoughts. Giving yourself consistent positive feedback will help you grow patience, stay encouraged, and find more joy in the process of achieving your goals.

    6. Look at the big picture

    The next time you find your stress level skyrocketing, take a deep breath, and ask yourself:

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    Will this matter to me…

    • Next week?
    • Next month?
    • Next year?
    • In 10 years?

    Hint: No, it won’t.

    I bet most of the stuff that stresses you wouldn’t matter the next week, maybe not even the next day.

    Stop agonizing over things you can’t control because you’re only hurting yourself.

    7. Stop demanding perfection of yourself

    You’re not perfect and that’s okay. Show me a person who claims to be perfect and I’ll show you a dirty liar.

    Demanding perfection of yourself (or anybody else) will only stress you out because it just isn’t possible.

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    8. Practice patience every day

    Below are a few easy ways you can practice patience every day, increasing your ability to remain calm and cool in times of stress:

    • The next time you go to the grocery store, get in the longest line.
    • Instead of going through the drive-thru at your bank, go inside.
    • Take a long walk through a secluded park or trail.

    Final thoughts

    Staying calm in stressful situations is possible, all you need is some daily practice.

    Taking deep breaths and eat mindfully are some simple ways to train your brain to be more patient. But changing the way you think of a situation and staying positive are most important in keeping cool whenever you feel overwhelmed and stressful.

    Featured photo credit: Brooke Cagle via unsplash.com

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