Use This Google Spreadsheet to Track All Your Running Data

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Runners love data. Sure, tracking your running progress is essential for improving, motivating, and reaching your goals, but more importantly, it’s just convenient.

I recently came across StrideSync, a third-party tool that acts as a bridge between your Strava account and Google Sheets. The idea is great: all your running metrics are automatically populated, and you can analyze that data however you want. Unfortunately, the Reddit post promoting StrideSync was removed by r/Strava moderators “for failing to specify how you plan to use and store user data collected in Strava after a user gives permission to use your tool/integration.” So I thought I’d share my own, more manual method that essentially does the same thing.

Sure, it doesn’t have the convenience of automatically syncing data straight from your favorite app, but it’s still very useful. I’ve done a lot of the work with formulas, formatting, and organizing the data — all you have to do is enter your own data.

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Why You Should Track Your Running Stats in Your Own Spreadsheet

While there are plenty of fitness tracking apps out there, having your own spreadsheet is incredibly helpful. You can develop a custom system that fits your specific workout needs, create your own charts and graphs to visualize your progress, and not worry about a paid subscription or premium features.

This is n’t the first spreadsheet I’ve shared with the Lifehacker community, but it might be my crowning achievement. Here it is . If this whole process intrigues you but you hate my spreadsheet, that’s okay! Let’s take a look at how you can improve your own running tracker.

How to Create a Spreadsheet to Track Your Running

Whether you’re training for your first 5K or preparing for a marathon, these are the basic principles of an effective running tracker.

Essential Columns for Your Running Journal

Your first tab should contain all the basic data.

Basic launch data:

  • Date

  • Distance (miles or kilometers)

  • Time (duration)

  • Pace (per mile/kilometer)

  • Route/Location

  • Weather conditions

Performance indicators:

  • Average heart rate

  • Maximum heart rate

  • Climb

  • Calories burned

  • Perceived effort (scale 1-10)

Features of training:

  • Type of running (easy, tempo, interval, long)

  • Academic week number

  • Total weekly mileage

  • Notes/Feelings

Equipment tracking:

  • The shoes are worn out

  • Shoe Mileage Tracker

More metrics to track

Here are some ideas on how you can use these key metrics effectively.

  • Goal Tracking: Create separate sections for monthly, weekly, and yearly mileage goals. Use conditional formatting to highlight where you’re on track and where you’re falling behind.

  • Personal Bests: Separate columns to track your best times for common distances (5K, 10K, Half Marathon, Marathon).

  • Injury Prevention: Turn on columns to assess how you felt before and after your runs, noting any discomfort or potential injury issues.

Necessary formulas and functions for performing analytics

This isn’t an exhaustive list, but here’s the bare minimum that will make your spreadsheet a useful tool beyond raw statistics.

Calculate weekly and monthly totals

Use the SUM functions to automatically calculate weekly and monthly mileage:

What do you think at the moment?

=SUMIFS(C:C,A:A,">="&DATE(2024,1,1),A:A,"

Track your average pace

Calculate your average pace over different periods of time:

=AVERAGE(D2:D31)

Progress indicators

Use conditional formatting to color code your runs based on pace, distance, or effort level.

Tracking Goal Achievement

Create percentage complete formulas for your goals:

=(Current_Mileage/Goal_Mileage)*100

Actually visualize your data

My template is still very basic, but I have big plans to turn my raw data into great charts. Here are some ideas to consider:

  • Line charts : track your mileage over time

  • Bar charts : comparing monthly totals

  • Scatterplots : Analyzing Pace vs. Distance

  • Pie charts : visualizing the distribution of launch types

  • Pace Progression: A scatter plot showing your pace over time

  • Distribution of running types: Pie chart using running types (pace, interval, etc.)

  • Monthly Comparison: A bar chart showing monthly totals

  • Effort and Pace Dispersion Graph: Training Intensity Analysis

  • Monthly Mileage Trend: Tracking Yearly Progress

  • Weather Impact: Compare Performance in Different Conditions

  • Equipment Usage: Shoe Rotation Control

With these visual representations, you can really spot trends, notice improvements, and overall stay motivated throughout your training process.

Bottom line

Here’s a link to my template again . If you’re a runner and have the time to take this spreadsheet to the next level, I’d love to see what you can do. Tracking your running progress in Google Sheets gives you a level of insight into your training that basic running apps don’t provide. The key is to start simple, stay consistent, and gradually add complexity as your needs evolve.

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Fitness

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