How to Track Distances in Training

Tracking how much cardiovascular exercise you do is important no matter what sport you play. It is one of the best ways to measure your progress, evaluate your fitness, and stay on track for training. While it is of maximum importance that runners log their mileage, it is also useful for athletes who play soccer, rugby, field hockey, basketball and many other sports to track their training distances.

Instructions

    • 1

      Create a log. With the rise of technology, many people have turned to websites like Runner's World to create training logs. This is not necessary, however. People kept logs long before computers were invented. A training log can simply be a piece of paper with dates written on it. As a competitive athlete, you should write your daily distance goals in your training log at least a week in advance.

    • 2

      Use a website like MapMyRun to see how long your route was. By plotting your run on the online map, you can determine the distance and record it in your log. If you went from one spot to another and back, you can use a map website to determine the distance between the two points. Double this number to account for your return trip, and record it in your log.

    • 3

      Measure your stride, then count your steps. Find an area of dry cement where you can run a little. Wet your feet and run several steps at your usual pace. While the footprints are still wet, use a tape measure or ruler to measure the distance between your footsteps, from heel to heel. As you run, count steps or use a pedometer to count them. Then, multiply the number of steps by the size of your stride. This gives you a rough estimate of your distance. Some pedometers have a feature that tells you the length of your journey so you don't need to do the math.

    • 4

      Physically measure your run. Reset your car's trip odometer and travel in your own footsteps.

      If you did an interval workout or drills, record these as well. If you did not do them on a track or measured field, estimate the length or measure it later on.

    • 5

      Get out a local map of the area and grab a ruler. Measure your route with the ruler, and use the map scale to determine the actual distance. Multiply the number of inches or centimeters you measured by the number of feet or miles per inch or centimeter on the scale. This is the distance you traveled.

    • 6

      Write down the time it took you to complete your distance. From this you can roughly estimate your pace by dividing the time by the distance. Try to remember any breaks you took for rest or stretching, and record these as well.

    • 7

      Record how you felt during your workout. Think about how fast or slow you felt, the difficulty of the workout, any injuries or soreness you may have, and anything you think was particularly bad or good. Over time, this information can help you determine weak areas in your training or possible causes of injury.

    • 8

      Look back over your log to see whether you have met your training goals, why you might be injured, or what training really works for you. Tracking distances is one of the most valuable things you can do in your athletic training.