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Energy Tracking: How RunGuru Adapts Training to How You Feel
Traditional training plans treat every day the same—but you're not a robot. Some days you wake up ready to conquer the world, others you can barely tie your shoes. That's why RunGuru uses energy tracking to create training plans that actually listen to your body.
What is Energy Tracking?
Energy tracking is simple: you rate how you feel on a scale of 0-10 each day. That's it. But what RunGuru does with that number is powerful—it adapts your training recommendations based on your actual energy level, not some generic plan that ignores how you feel.
How to Log Your Energy
It's as easy as sending a message:
/energy 7— Log energy level 7energy 8— Natural language works toomy energy is 5/10— Any format you like/energy— Check your current energy level
How RunGuru Uses Your Energy
When you ask for a training plan ("What should I do next?" or "Plan my week"), RunGuru looks at your energy levels and recent workouts to determine which mode to use:
🚀 BUILD Mode
When: Your energy is high (7-10) and you haven't had too many hard sessions recently
What happens: Your companion pushes you with more challenging workouts. Time to increase volume and build fitness!
⚖️ NEGOTIATE Mode
When: Your energy is moderate (4-6) or mixed signals from recent training
What happens: Your companion offers 2-3 workout options. You pick what feels right. Quality over quantity.
🛡️ PROTECT Mode
When: Your energy is low (0-3) or you've been pushing hard with multiple intense sessions
What happens: Your companion prioritizes recovery. Easy runs, rest days, and protection from overtraining.
Why Energy Tracking Matters
Most runners make one of two mistakes: pushing too hard when tired, or holding back when they're ready to grow. Energy tracking solves both:
Prevents Overtraining
When energy is low, your companion protects you with recovery recommendations—not another hard workout.
Maximizes Growth
When you're feeling strong, your companion knows it's time to push—helping you make the most of high-energy days.
Builds Body Awareness
Daily energy check-ins help you tune into how your body actually feels—a skill elite athletes master.
Smarter Long-Term Training
Your companion tracks patterns over time, spotting trends before they become problems.
Energy Levels: What They Mean
- 0-2 Exhausted, sick, or injured. Rest is essential.
- 3-4 Low energy. Light activity only or rest day.
- 5-6 Moderate. Easy runs are fine, skip hard workouts.
- 7-8 Good energy. Normal training, can handle quality sessions.
- 9-10 Peak energy. Great day for hard workouts or long runs.
Best Practices for Energy Tracking
- Log in the morning: Rate your energy when you wake up, before coffee or activities affect it
- Be honest: Don't inflate your energy to get harder workouts—that defeats the purpose
- Consider the whole picture: Factor in sleep, stress, and how your body feels—not just motivation
- Track consistently: Daily tracking helps your companion learn your patterns and give better advice
💡 Pro Tip
Your companion includes your 7-day average energy in its training calculations. This means one bad day won't derail your training, but consistently low energy will trigger protective mode to help you recover.
Start Training Smarter Today
Experience training that adapts to how you actually feel. Log your first energy level and get personalized training recommendations. Start free with 8 workouts per month.
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