Recently, I created a brief Instagram reel focusing on the significance of consistency. I wanted to elaborate on this topic further here because improving consistency in your training is crucial to helping you improve.
Getting ready to run.......
Improving consistency with running and training involves creating a personalized plan that suits your lifestyle and adhering to it. The most important things are to keep it fun, flexible, sustainable and realistic, because failure to meet these criteria, I guarantee, will likely result in a lack of commitment and before you know it, your consistency is gone.
So how can you stop this? Well here are some ideas to help you build a consistent training routine that becomes a natural part of your lifestyle:
1. Set Clear, Achievable Goals
Start by defining what you want to achieve with your running. It could be something big, like finishing an ultra, or something smaller like running consistently three times a week. Having clear goals helps keep you motivated and focused. Think of the short term goals (i.e. run three times a week) building into your long term goals (wanting to finish my first 50k).
2. Create a Structured Training Plan
A good training plan is key to consistency. It gives you a roadmap for your progress and makes it harder to skip runs. Make sure your plan is realistic for your current fitness level and add in strength work to help improve those areas of weakness or simply get stronger. Gradually increase the intensity and time training to avoid injury.
Weight training added to your run plan is a great way to improve strength
i) Daily schedule. On a daily basis, block out time in your calendar like you would for any other important appointment. Whether it's morning or evening, treat it like a non-negotiable commitment. And then do it.
ii) Rest days. Make sure you include rest days to help with recovery.
3. Make It a Habit
Consistency comes when something becomes part of your daily or weekly routine. The more you do it, the more automatic it becomes. Here are a few ways to integrate running and training into your routine:
Working out with your kids is great! Additional weights if needed!!
i) Pick the same time each day: Morning runs might be your thing, or you might prefer to hit the pavement after work. Find a time that suits your lifestyle and stick to it. Your body will adjust, and soon it’ll feel like second nature.
ii) Lay out your gear the night before: Have your running clothes and shoes ready to go, so they are the first thing you see in the morning and therefore it's non negotiable.
iii) Visualize yourself running and the route you will take. I often find visualizing my run will help me get out there the next day. I have sort of prepared myself to do it and I find it can make getting out of the door slightly easier.
4. Start Small & Build Gradually
Consistency doesn’t mean going full out straight away. In fact, trying to do too much too soon can lead to injuries and fatigue. Start with smaller, achievable goals and slowly ramp up the intensity:
i) Start with short runs: For example, begin with 2–3 short 30 minute runs a week and add one long run as you build endurance.
ii) Add variety: Cross training is great to add into your plan to help improve endurance, fitness levels, variety and keeping things fun.
5. Find Accountability
Accountability is a game-changer for consistency. I have had coaches and they have been a game changer for me. When you have someone or something holding you accountable, you are so more likely to stick with your training.
Running with buddies is really motivating.
i) Join a running group: Running with others can be motivating and help you stay on track.
ii) Find a training buddy: Whether it's a friend, family member, or fellow runner, having someone to train with adds a social element and keeps you committed.
iii) Use apps and trackers: Track your progress with apps like Strava or Garmin Connect, or even old-school spreadsheets. You can join virtual challenges or set streaks to keep you accountable.
iv) Hire a running coach. So worth the investment if you want to see improvements and have someone help coach you and improve your knowledge about training and ultra running.
6. Make It Fun
Running should feel like something you enjoy, not just something you have to do. The more fun you have, the easier it will be to stay consistent.
Exploring different trails helps with building consistency.
i) Listen to music or podcasts: Spice up your runs with a good playlist or an audiobook to make the time fly.
ii) Explore new routes: Change up your routes so you’re always running somewhere new and interesting. iii) Mix up your training: Throwing in some cross-training like yoga, strength training, cycling, hiking, or swimming helps your body stay fresh while still building endurance.
7. Celebrate Your Progress
Acknowledge and celebrate small victories. Whether it’s running a little farther than last time, sticking to your plan for a week straight, or hitting a milestone, rewarding yourself can keep your motivation high.
i) Track your achievements: Keep a training journal or use apps to log your time and goals. Seeing your progress can be a big motivator.
Celebrate your improvements!
8. Listen to Your Body
Being consistent doesn’t mean running through pain. You need to listen to your body to avoid injury and prevent sore muscles becoming a problem.
i) Rest when needed: If you’re feeling overly fatigued or notice signs of injury, don’t hesitate to take an extra rest day. Consistency isn’t just about pushing through—it’s about sustainable, smart training.
9. Be Flexible and Forgiving
Life happens—sometimes work, family, or other commitments will interfere with your training schedule. The key to long-term consistency is to not be too hard on yourself when things don’t go as planned.
i) Don’t miss just one day: If you miss a run, don’t let it snowball into missing an entire week. Get back out there the next day.
ii) Stay adaptable: If the weather’s bad or you’re feeling off, do a different kind of workout (like cross-training or an indoor session) to stay in the groove without feeling guilty.
Conclusion:
Building consistency in your running and training is all about creating a routine that works for you—one that’s sustainable, enjoyable, and manageable. By setting goals, sticking to a plan, keeping it fun, and staying flexible, you'll find that consistency starts to become natural. It's not about being perfect, but about making running, training and moving a regular part of your life, no matter the weather, mood, or pace!
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