how to build consistency as a runner
One of the best things you can do to improve your running is to build consistency. Whether it’s two runs a week or more, building a consistent running routine is the key to success and improvement over time. This does not mean that every run is going to be amazing or that every run is run at your maximum ability and pace. It means having a balanced approach and building a base that allows for variation and build up in endurance and intensity over time, by doing something on a regular basis.
How do you build consistency when you lack time and motivation? Here are my best tips.
1) Just get out the door - this one sounds obvious., right? Just get out the door? Sure, but sometimes this is the hardest part. You need to do what you need to do to get yourself out that door for your run. Whether you find you need to schedule your run into your day by putting it on the calendar or setting a reminder on your phone. Or maybe you need to lay your clothes out on the floor the night before so you don’t need to think about it. Maybe you need to tell yourself you’re only going to go for 10 minutes and just see where that takes you. Maybe you need to promise yourself a little treat at the end of your session. Maybe you join a friend or run club! Tell yourself the story or do the action that helps you to just get out the door. Of course, if you are sick or injured, please do not get out the door but get yourself to the couch for a rest, however, if it’s motivation you are needing, telling yourself to just get out the door might just be the kick start you need. Doing this over and over again builds the habit and makes it easier to go the next time.
2) Do not run every run at your maximum effort! Easy running is the cornerstone of building consistency and longevity as a runner. A large portion of my running time is spent running ‘easy’. Now I know when you start out running, not much of it feels easy. It feels really, really hard. However, by slowing down, and running at a pace that is sustainable for longer periods of time, your running will improve. When you start, your ‘easy’ pace might be a shuffle. It might only go for a few minutes at a time. That is OK. I repeat it is OK!!! My beginner plans start with just running for 1 minute at a time with walk breaks inbetween. You will build up your endurance over time - with consistency (there’s that word again) and patience. Which leads me to my final point …..
3) Stick with it! It’s very easy to get discouraged by running. It’s hard. It hurts a bit sometimes. I promise, if you stick with it, you will improve and it will feel a little bit easier. It’s not all going to be sunshine and rainbows but you will feel the benefit of running and experience that runners high that you hear about all the time. Running can have a really positive impact on our general health and wellbeing, it just might take a little bit of time to truly feel it.