Consistency in running is the most crucial factor to achieve long-term success in the sport. Consistently training allows the body to adapt and become faster and stronger.
We lose fitness quickly when not maintaining a running regiment, consistency it’s important not only to make gains in running speed but also maintain the progress we’ve made already.
“The body adjusts to deliver more oxygen to the muscles by producing more red blood cells, increasing the volume of blood the heart expels with each beat, and constructing more capillary beds around the muscle cells. Capillary beds are tiny arteries that allow oxygen to move from the blood to the muscle cells. Building new structures, such as capillary beds, takes months of consistent training because the body needs frequent stimulation over an extended period to trigger the genes responsible for these adaptations. The more frequently the body is stimulated through running, the more stimulus is provided for these adaptations.” (Source https://www.mcmillanrunning.com/consistency-is-king-in-running-training/)
Consistency doesn’t meal being perfect or never adjusting plans, there is times in which skipping a run is the better choice to maintain longer term consistency. For example, if you are sick or injured it is better to rest and recovery than keep running and make the problem worse. Consistency is a balance of being flexibility enough to rest when needed and also get back on track once you are safely able to.
Tips for maintaining consistency:
- Stick to a training plan (I hope you are already doing this)
- Run in a group (I know you are already doing this!)
- Set goals to help you stay motivated and focused like signing up for a race
- Make running into a habit
- Fuel well, hydrate well, and take rest days so under-fueling, dehydration, and fatigue are not leading to decreased desire or ability to run
- Prioritize good sleep and a good sleep routine to aid in recovery as well
- Remind yourself the reasons why you love to run and find ways to connect with these reasons in your training