Monthly Running Log With is a document to record your running and walking activity on day to day basis and performs monthly & weekly analysis recorded data.
According to the World Health Organization (WHO), the number of obese and diabetic person around the world is rising at a high rate.
Running, jogging or walking is good for health for everyone. These exercises can prevent you from getting into these diseases or help you cure and maintain your health.
Table of Contents
Benefits Of Walking, Running and Jogging
Some of the benefits of walking/running and jogging are:
- Improves Heart Health.
- Improves Blood Circulation.
- Helpful in losing weight.
- Reduces the risk of diabetes.
- Help maintain sugar levels.
- Strengthens Bones.
- Strengthens Muscles and much more.
To know more in detail about the benefits of running click on the link below:
Benefits of Walking and Running
The above-mentioned benefits are just common ones there are many more benefits to it. Being fit key to healthy living. Thus, we must arrange a daily schedule for running, jogging or walking.
Monthly Running Log With Charts Excel Template
To help you easily maintain records of your daily running, jogging or walking we have created a Monthly Running Log Excel Template.
Click here to download the Monthly Running Log Excel Template.
Click here to Download All Health & Fitness Excel Templates for ₹299.You can also download other Health & Fitness Excel templates like Blood Sugar Log With Charts, Blood Pressure Log With Charts, Food Calorie Calculator, Weight Loss Log With Charts and much more.
Let us discuss the contents of the template in detail.
Contents of Monthly Running Log With Charts Excel Template
This template consists of 7 sheets:
- Monthly Running Log.
- Printable Running Log.
- Monthly & Weekly Running Log Analysis Report.
- Monthly Walking Log.
- Printable Walking Log.
- Monthly & Weekly Walking Log Analysis Report.
Monthly Running Log
Running Log Excel Template consists of 2 sections:
- Personal Information
- Monthly Running Log
1. Personal Information
To personalize the sheet you can enter your details in this section:
This section consists of the following details:
Name: Your name
Age: You Age in years
Weight: Your Current Weight. You can select the weight metric KG or LBS from the drop-down list.
Height: Your Height. You can select the height metric Centimeters, feet or inches from the drop-down list.
Gender: Male or Female. Select from the drop-down menu.
Purpose: Purpose of running, jogging or walking. Select it from the dropdown list. It can be weight loss, diabetes, Marathon, etc.
Emergency Contact: Provide a contact number that can be contacted in case of an emergency.
2. Monthly Running Log
In this section, you need to maintain the running log daily. For this purpose, there are multiple columns here to enter data:
Date: Enter the first date of the month. It will automatically display the whole month’s dates and the name of the respective weekday.
Day: No need to enter anything here as it is already preprogrammed using the TEXT function. Thus, it will display the name of the weekday automatically.
Activity: Select the type of running activity you do from the drop-down menu.
Duration: Duration of the run.
Distance: Distance of the run.
Pace: This cell calculates the pace of running. The formula applied here is time divided by the distance traveled. This cell is auto-populated and hence doesn’t require any entry.
Calories Burnt: Calories burnt are calculated using the MET levels according to the activity. MET levels for each type of activity are given in the last sheet.
The formula applied here is Calories Burnt = Weight X MET X 0.0175 X Minutes.
Remarks: Remark or notes if you want to make any.
Printable Running Log
For those who want to maintain their log on any device or have too much of a traveling schedule can use a printable running log. It is the same as the above sheet. Just set the print area and start using it.
You can download a blank printable format of the same from the link below:
Monthly & Weekly Running Log Analysis Report
This running log analysis report consists of monthly and weekly charts. In addition to that, it also consists of monthly & weekly analysis of the calories burnt during a specific period.
Monthly & Weekly Analysis
Monthly Date-wise Chart for Calories Burnt
Weekly Date-wise Chart for Calories Burnt
Monthly Walking Log
Similar to Monthly Running log this Monthly Walking Log also consists of 2 sections:
- Personal Information
- Monthly Walking Log
1. Personal Information
Insert your name, weight, height, gender, purpose, and emergency contact number.
2. Monthly Walking Log
This section of the Monthly Walking Log is also similar to running log. Enter the date and it will automatically fetch the respective day. Select the walking type from the drop-down list.
Enter the duration of walking and distance you have walked. This sheet also calculates pace according to the type of walking you choose. It applies the formula time/distance traveled.
It calculates calories burnt according to the metabolic equivalent table also known as MET levels. MET levels for each type of walking is given in the last sheet.
The formula applied here is Calories Burnt = Weight X MET X 0.0175 X Minutes. Insert remarks if any in the last column.
Printable Walking Log
You can maintain your log on the go by using a printable version of the monthly walking log. Please make sure you adjust the print area before printing.
You can download a blank printable format of the same from the link below:
Monthly & Weekly Walking Log Analysis Report
This walking log analysis report consists of monthly and weekly charts. In addition to that, it also consists of monthly & weekly analysis of the calories burnt during a specific period.
Monthly & Weekly Analysis
This section consists of the maximum, minimum and average calories burnt during the month and week. Select, copy and paste the data of any week you desire.
Monthly Date-wise Chart for Calories Burnt
Weekly Date-wise Chart for Calories Burnt
MET Levels For Running
MET levels are the metabolic equivalents. It shows the calories burnt per minute for a particular activity.
Source: www.hss.edu
This template can be helpful to you as an individual, personal Trainer or for your patients.
Disclaimer: This template has been created with a general overview. It is highly recommended that you consult your Health Care Professional for the minimum and maximum limits of walking feasible according to your medical condition or for any complications.
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I have started running just a week ago. This might really help me. I have never thought of having a running log, but it might just seem like a good idea.
Happy to know that it was helpful.