Should I keep a training diary? (how will it help me and what should I put in it?!)

This month I thought I would write about an extremely useful but, from my experience under-utilised, tool – the Training Diary! When I chat to athletes, it is rare that someone tells me that they diligently keep one of these, which is surprising given the many benefits (and insights) they can bring. Now yes, I know that the idea of keeping a diary or ‘notes’ on your training may not fill you with excitement (yet!), or it may feel like just ‘one more thing’ you need to do, but I hope that this article will help you see some great reasons to start one.

What is a Training Diary?

At its most basic, a training diary is a record of the training you have completed. Personally, I prefer to write this physically with pen and paper (as I find that easier to look back over), but there is no reason that it could not be done electronically if that is your preference. A quick search on amazon (other online retailers are available!) will present you with lots of hard copy options, you could use either a specific ‘training log’ notebook, a standard diary (one which offers enough space for notes), or just a regular notebook. (Top tip – choose the option that makes you feel happy and good inside so you will be more likely to complete it!). For those who prefer to use your phone or tablet, you could try a calendar app, training log app or simply use the notes function. The MAIN thing is to use a format that you will find easy, comfortable, and will be able to stick to (although one slight caveat here - there is research which suggests that physically writing it will help you learn from it better, so bear that in mind!). As with all things, you may try out one format, and then switch to another. That is perfectly ok and all part of getting to know what works best for YOU.

What should I write in my Training Diary?

A really straightforward version might simply include some brief details about the content of each training session you have undertaken. It can also be helpful to record a number of other things, which you may find offer insight (particularly if you make a habit of reading back over the diary every few weeks). Essentially, it can include whatever you like and whatever you feel will help you.

Here are a few ideas:

The type of training (physical/mental/rest day?)

Details of what the session involved?

How did you feel (emotionally/physically) before the session/after the session?

How did you feel during the session?

What did you enjoy about the session?

What went well?

What did you learn from the session?

Any ‘niggles’?

What actions will you now take as a result of what you noticed/learnt?

You should balance recording what information you feel will be most helpful for you, with the time taken to complete the diary. Clearly, if you make the diary a more onerous task than you can manage, you won’t stick to it, so it is always better to start with less information and then add more if you are finding it easy. To offer an example, I have a standard notebook on which I write the date, what I did, how it felt, and anything I want to remember to inform my future action. Top Tip – make sure you complete your training diary every day! Rest days are training too, and you may find that these days offer you space for more reflection and insight.

How will a Training Diary help me?

The burning question! So, if I am suggesting that you start keeping a training diary it seems only reasonable that I also let you know why and how it might help. I am very conscious that starting one can just seem like an ‘extra task’ at first, however if you can keep it as easy as possible for yourself and build a habit of completing it daily, it really can prove to be an invaluable tool in aiding your performance.

Informing your training – keeping a training diary forces you to take the time to make some kind of reflection on your training. As you get used to doing this, it can help you to notice things (including thought patterns) you may not have otherwise, and make informed adjustments to your training plan. It may perhaps highlight areas that would benefit from some additional attention. Identifying ‘niggles’ after certain sessions could help you take pro-active action to prevent an injury. If you have a coach, it can also be useful to discuss what you notice with them.

Identifying strengths – As well as identifying areas that you may find more challenging, a training diary can also be brilliant for highlighting your strengths. What sessions have you found easier, which do you enjoy? Getting to know our strengths and challenge areas in as much detail as possible is extremely beneficial when we are looking to perform at our best.

Tracking goal-progress – If you are working towards a particular event or outcome goal, you will no doubt have set both the process goals and performance goals needed to achieve this (if you haven’t – check out my previous blog on goal-setting here!). Having a training diary means you can keep yourself accountable and on-track with the actions you have identified. If you start to go off course, you will notice more quickly and have chance to get yourself back on track.

Boosting confidence – Probably the biggest reason to start one! Confidence is the factor most close related to performance, and anything we can do to boost it is generally a good thing in performance terms! We know that one great way to boost confidence is ‘mastery’ – that is, experience of having done something before. If we have kept a training diary, the night before a big event we can look back over everything we have done in order to prepare ourselves to perform in this moment. Seeing all the hard work and effort in black and white can help to settle those doubts that may start to creep in. You have done everything you can to give yourself the best chance of success. You have both the skills needed and the evidence of this!

In Summary

So, in short, a training diary is something that I would recommend any athlete (whatever your level) completes if you are wanting to perform at your best. It can provide valuable insight which will inform your training, and, if completed alongside a carefully planned training programme, act as a vital confidence boosting tool. Some benefits may come fairly quickly, as you pick up on patterns or thought processes you were previously unaware of, and some may be reaped over a longer time frame, by looking back over the diary you have kept for a number of months or years. So, what will your diary be? Will you be starting a physical hard copy one like me or does digital feel more comfortable? Whatever the answer, be sure you start it!

When you feel ready, I am here! If you have recognised that your psychological skills could be improved, or your mindset may be holding you back, why not book an online introductory meeting to see if I could help you? As well as being convenient (no travel required!), they are completely FREE, and there is no obligation to proceed further. Email me on laura@laurarowe.co.uk or visit www.laurarowe.co.uk/contact to book yours today.