~We are what we repeatedly do. Excellence, then, is not an act, but a habit – Aristotle
From a runner’s standpoint, the number one route to improved performance and forward progression is to aim for consistency with your training.
Concentrate on the task at hand, neither dwelling on the past nor looking too far forward. The only thing you can control is the present and when you focus on that and remain consistent, you will find your greatest success. Consistency is not a skill or a talent, you yourself have direct control over it.
Athletes must do everything in their power to stay healthy, injury free and consistent in their training for as long as possible.
Consistent daily improvements lead to big progress over time. Momentum is the backbone of progression.
Training consistently and building up gradually with the right structure and progression will reduce injury risk and improve performance.
To reduce injury risk, training must be changed gradually, i.e., volume, intensity and adding hills/speedwork.
Recovery runs need to be emphasised as much as everything else and athletes are not paying enough attention to this little detail.
Each session should have a specific purpose, including your easy runs. Could you be hitting those quality sessions even better by going 30-60 seconds slower per mile when going easy. The potential gains here are huge, even beyond the obvious that the easier load on the body means you’re more likely to keep consistently training over weeks, months and years with a healthy body.
Too high a percentage of speed work in your training week will only lead to short term gains. If you are working hard for every single workout and pushing every single workout, you are showing up for the days when you really need to work with less to give basically defeating the whole purpose of that workout date. Maximise your results on tempo/speed days by taking the other days easy.
Successful people strive for consistency, which means keeping a daily schedule. Start prioritizing your most important tasks to get the results you desire. Having a plan in place really gives us that structure we need to maintain consistent training week after week.
If you know something isn’t working however, change it, and stick to what works for you. Sometimes we need to be flexible with our methods. We need to consider a long-term vision and have the strength and capacity to make that drastic change that is going to allow us to reach our potential. In todays world, with people not being patient and wanting instant gratification too often, we default to-what can I get done to reach my performance goals now!
Along with consistency, patience is vital for success, if we become impatient, look for quick gains, we can become frustrated and feel like giving up altogether. Results do take time and sometimes just remaining patient and having faith in the training and staying consistent really does pay off. Find the minimal most effective dose that will provide you with the results you want to see. Keep focussing on this process and the results will take care of themselves.
Inconsistent consistency is a consistent road to flatlining, momentum on the other hand is the back bone to forward progression.
A well-designed training plan (that is adaptable and adjustable) specific to the athlete followed consistently will maximise results. It will have the proper mix of stress and recovery and ensures the right type of training occurs at the right time.
Wolff’s Law states that ‘the body conforms and adapts to the intensities and directions it is habitually subjected to’
(Level 2 National Athletics Ireland Endurance Coach)