I recently came across StrideSync, a third-party tool that acts as a bridge between your Strava account and Google Sheets. The vision here is beautiful—all your running metrics are automatically populated, and then the data is yours to analyze how you want. Unfortunately, the Reddit post promoting StrideSync was removed by the r/Strava moderators "for failing to address how you plan on using and storing user data collected from Strava once a user gives permission to your tool/integration." So, I thought I'd share my own, more manual method for basically doing the same thing.
While there's no shortage of fitness tracking apps, owning your own spreadsheet is extremely useful. You can design your own system to match your specific training needs, create custom charts and graphs to visualize progress, and never fear subscription fees or premium features locked behind paywalls.
How to create your running tracker spreadsheet
Whether you're training for your first 5K or preparing for a marathon, these are the fundamentals of an effective running tracker.
Basic run data:
Distance (miles or kilometers)
Pace (per mile/kilometer)
Weather conditions
Average heart rate
Elevation gain
Perceived effort (1-10 scale)
Run type (easy, tempo, intervals, long run)
Weekly mileage total
Equipment tracking:
Shoe mileage tracker
Even more metrics to track
Goal tracking: Create separate sections for monthly, weekly, and annual mileage goals. Use conditional formatting to highlight when you're on track or falling behind.
Injury prevention: Include columns for rating how you felt before and after runs, noting any discomfort or potential injury concerns.
Use SUM functions to automatically calculate weekly and monthly mileage:
="&DATE(2024,1,1),A:A,"
Track average pace
=AVERAGE(D2:D31)
Goal achievement tracking
Create percentage completion formulas for your goals:
Actually visualize your data
My template is barebones, but I have big dreams for transforming my raw data into gorgeous charts. Here are some thought-starters for you:
Column Charts: Compare monthly totals
Pie Charts: Visualize run type distribution
Run Type Distribution: Pie chart using Run Type (tempo, interval, etc.)
Effort vs Pace Scatter Plot: Analyze training intensity
Weather Impact: Compare performance across conditions
With these visual representations, you could start really identifying trends, spotting improvements, and generally maintaining motivation throughout your training journey.
The bottom line
Here's a link to my template one more time. If you're a runner with more time on your hands to take this spreadsheet to the next level, I'd love to see what you can do. Tracking your running progress in Google Sheets provides a level of insight into your training that you just don't get with basic running apps. The key is to start simple, remain consistent, and gradually add complexity as your needs evolve.
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