Journaling Prompts Every Runner Needs to Reflect, Grow, and Succeed

The Why Behind Journaling for Runners

Journaling enhances self-awareness, which is invaluable for training and goal-setting.

Benefits include:

• Identifying what works—and what doesn’t—in your training plan.

• Building mindfulness and focus during runs.

• Strengthening your connection with your “why” for running.

For example, let’s say you’ve hit a plateau. By looking back at your journal, you might notice that poor sleep or skipped warm-ups coincided with challenging runs. Awareness like this allows you to make adjustments and break through that plateau.

How to Get Started

If you’ve ever Googled “how to start journaling,” you know the results can be overwhelming. And Pinterest? Mind-boggling. But here’s the thing: starting a running journal doesn’t have to be complicated.

Steps to Begin:

1. Choose Your Medium: 

• A physical notebook, journaling app, or guided template—pick what inspires you and works with your routine.

• Some people love pen and paper, while others prefer typing on a laptop or using an app on their phone.

2. Set Aside 5-10 Minutes:

• Journal after each run, at the end of the week, or both. Even one short entry can make a big difference.

3. Be Consistent (but Flexible): 

• Don’t stress about daily entries. The key is making it a habit—once or twice a week is perfectly fine. Often the easiest way to quit is to put the pressure on yourself to do this every day. 

Helpful Tools:

• Favorite apps: Day One, Notion, or running-specific templates.

• Simple notebooks: A lined journal, bullet journal, or a planner with space for notes.

• Outline simple steps to begin:

  • Choose a medium: notebook, app, or template.

  • Dedicate 5-10 minutes after runs or weekly reflections.

  • Be consistent but flexible — even one entry a week is valuable.

• Suggest tools or resources (e.g., templates, favorite journals, apps).

Post-Run Prompts:

• How did the run feel physically and mentally?
  This doesn't just apply to runs though. Since cross training is so crucial to a runner's success make sure you are looking at this for all of your workouts. Reflect on how your body responded and what thoughts came up during the run.

• What went well today, and why?
  This prompt says it all. You don't have to use it for every workout but if you make a standard in your journaling it will be something that you automatically answer. 

• Was there anything challenging, and how did I handle it?
  This could be physical (like hills or fatigue) or mental (doubt, boredom).

• What’s one thing I want to focus on for my next run?
  This keeps you forward-focused and motivated.

Weekly or Monthly Reflection Prompts

At the end of the week or month, take a broader look at your running journey.

• What’s one thing I accomplished in my running this week/month that I’m proud of?

• Were there any patterns or habits that helped me succeed or held me back?

• What’s one area I want to improve, and what steps will I take?

• How has my mindset been, and how can I nurture positivity?

• What’s one way I celebrated my progress?

Journaling for Big Goals and Races

Before the race:

• • • Why is this goal important to me?

    • How do I want to feel crossing the finish line?

    • What’s one thing I need to focus on during training to be ready?

After the race:

• • • How did the race go compared to my expectations?

    • What did I learn from this experience?

    • How will I celebrate this milestone?

Conclusion
Journaling is more than just recording workouts—it’s about reflecting, celebrating, and growing as a runner. It connects the physical and mental sides of your training to help you run stronger and with more intention.

Ready to get started? Download my free Running Journal Template to kick off your journaling habit today. Small steps lead to big wins, so grab a pen, reflect, and start running with purpose!