THE IMPORTANCE OF CONSISTENCY IN RUNNING

RUNNING CONSISTENTLY

Training consistently is a key component for getting fitter and seeing an improvement with your running. Without consistency you simply won’t be able to fulfil your potential, so if you are serious about improving then that is a change you will need to make. Since 2018, after recognising that my training was too inconsistent, I have made sure that I have committed to training consistently, and as a consequence, I have improved beyond what I thought was possible. This improvement hasn’t just been in terms of times in events, it’s also been in being able to achieve higher mileage and running more comfortably at a quicker pace on longer, more relaxed runs.

Arguably the most significant factor in achieving this, is how your mindset is programmed when viewing your training. You must develop a strong mindset to be able to get out there and train when you aren’t feeling like it. There are plenty of excuses that we all use and I have been no different over the years, but in more recent times, I have certainly developed a much stronger mindset and took responsibility for my own improvement in running. This improvement has largely come about due to consistent training.

EXAMPLES OF HOW YOU CAN STAY CONSISTENT

Here are some examples of how you can be consistent with your training:

• Hit your weekly mileage target each week for an extended period

• Make sure your training includes a variety of speeds, distances and terrain every week

• Get out of your comfort zone and train when you aren’t feeling like it

• Test yourself over similar distances or on similar sessions to compare your progress

• Give 100% for how you feel on the day*

OVERCOMING RUNNING OBSTACLES

Inevitably there are going to be obstacles that present themselves which may make consistency hard to achieve. I experienced this myself in 2020 when aiming for a block of 8 x 40 mile weeks. I was unable to hit 40 miles for 8 consecutive weeks but I still made sure I was as close to 40 as I could get, and I would still consider that 8 week block to be a success and consistent. Using the example above, if you hit 40 miles 3 times, and 36 miles 5 times, then your training over that 8 week block has still been consistent. What you don’t want to do is hit 40 say twice and then have a couple of 18 mile weeks, a few 25 mile weeks and a 35 mile week. That is too inconsistent and you are way off your initial target.

*With this point, I am talking about those times when you are not feeling 100% (maybe you are full of cold) or don’t feel like you can give 100% (e.g because you are stressed out). On those occasions, you need to make sure you still put in a good effort during your run, even if you have accepted that it won’t be at 100% of what you are usually capable of. The way I think of it is say you can only give 70% of your normal effort, then at least give 100% of that 70%. This will stand you in good stead further down the line, and also helps to develop a tougher mindset against taking the easy option and slacking off too much.

An actual example I have for the above is a session I did recently when training for a Half Marathon. I intended to run 4 x 1K reps (with 2 mins rest between) at around 4:00/km pace. This was a more steadier pace than what I usually do in that type of session (usually I would aim for 3:30-3:45/km pace) and I intended to go less than 100% as the race was only 2 days away. I ran 4:03, 3:56, 3:59, 3:59 so all of them were close to 4:00/km pace which is what I intended. So even though I did not committ to giving the usual 100% effort, I made sure I gave 100% effort towards the easier session I had planned.

THE WEATHER

A big potential hindrance to my own consistency from a personal point of view has always been the weather. As I am typing this out, I have a session at the track tonight and it is cold, windy and rainy outside and I am not in the mood to go. However, I know that if I miss the session, then my consistency will be jeopardised and I won’t reach my potential, so I make it non-negotiable in my head that I will go and train this evening.

PROOF THAT CONSISTENCY HELPS

Going back a few years, I have an example from the winter months in 2019-2020 where achieving consistency rewarded me with big improvement with my running.

Having returned to training in September 2019 after the track season, I then had 4 weeks of increased mileage before my first ever Half Marathon in the October. In those 4 weeks I averaged 30 miles of running per week and finished the HM in around 91 minutes.

I then wanted to have another try in March so I knew that I needed to train consistently to knock off a good chunk of time from my first attempt. Over the next period of time from October 2019 to March 2020 I averaged 37 miles per week. But the consistency came from hitting my target mileage regularly throughout that period. In that block I managed to achieve 40 miles per week on 14 occasions and it was only on specific weeks where I had deliberately planned an easier week that I failed to do so. That helped me to drop my time from 91:25 to 86:38 on my second attempt.

It also wasn’t just hitting the mileage target that helped me drop this time, I also had to be disciplined to train in the right way, making sure to do endurance training sessions, and some work on the hills and also in the gym. I made sure I was consistent in these areas too and it paid off for me, so I am sure it can for you too.