What is the one key that is critical to improve your running?
Those new to running soon discover that they enjoy the sport. They are inquisitive about seemingly everything running related. The most often asked question centers on how they can improve. Whether it’s taking on the challenge of their first 5K or seeking a longer-range target such as running a marathon. They want to know all the “how to’s” to help them reach their goal.
As a personal running coach who works with new runners and runners seeking to attain the next level in their running career I offer one key word of advice. This word is consistency.
But what does this mean to be consistent? Does it mean you need to run the same time of day, the same distance every time, every day of the week, and every week of the year, year after year? Well, I suppose in the very strict interpretation it does mean that but fortunately such a schedule is not what is meant by being consistent with running.
Fortunately, consistency in running is much more forgiving then the schedule above. It doesn’t even mean you need to run the same time of day, the same distance, or even every single day etc. In fact, the more you mix-up your schedule and routine the sooner you will see improvement in your running that you seek.
Consistency in running means simply to run reasonably as much that fits your fitness level, ability, and personal schedule. It can range from running a mile or more once a week to running many miles every week. The trick is to mix it up from day to day. For if you don’t introduce some variation each day or each run, you will soon become bored, stale, and ultimately fail.
So, how to you be consistent? Below are four ways you can improve your running consistency.
The Weekly Plan
Start each week by preparing an anticipated schedule. Note what type of run and approximately how far you intend to run for each day of the week. It’s critically important to also include at least one day but preferably two or even three days a week that you will not run. One of these non-running days may include some other form of exercise. In fact, it’s often best to include other physical efforts such as swimming, biking, or even a nice longer walk.
Next, don’t fret if you don’t adhere to your planned weekly schedule. Things happen. Weather, work related issues, personal items, etc. It’s important to recognize that certain circumstances will arise that create a certain level of stress in your life. A great counter to such stresses is to simply get out and run! It’s not so important how far, how fast, or even where, just get out the door and run for a bit. While the source of your stress will remain, you will now often see that source from a different perspective and likely be able to resolve it too!
The Buddy Plan
There is nothing better than sharing your running experiences with others who share your passion.
Imagine knowing you need to get out of bed early but also realize the weather is not so great, especially for running. But, it’s also the day you and your regular running bud agree to meet at the park for a short run. You know they are depending on you so you drudgingly get out of your warm bed, search out your running gear, maybe you have just enough time to enjoy a coffee, then you get your butt out the door and head to the park to meet your friend.
Following the run with your friend you come back home feeling great and ready to take on the mighty challenges of the day! Yep, that’s one example of the Buddy Plan.
Other examples include joining a local running group or club. The principle is the same as the running buddy example above except there are more runners depending upon you to show up! It’s also a great way to meet many new running buddies.
Another variation of the running buddy is to hire a running coach. Running coaches can be extremely helpful not only in helping you to become consistent with your training but to also become more accountable for your training too. A good running coach will offer excellent communications, directions for training, helpful hints, and much more to your running life too!
The Pay The Fee Plan
There are not many other better ways to motivate you to train for a race than to simply pay the entry fee.
In my role as a running coach, I often am asked what’s the best way to become motivated to run. The answer is simple, find a race you would like to run, preferably a challenging race for you. Then simply enter and pay the entry fee for that race! Race entry fees especially for larger and longer races can be rather high. However, once you pay, especially well in advance, you have a built-in motivation to get out and run.
A corollary to entering a race is to dress for the race. This means paying for a good quality shoe that will help you not only enjoy your runs but also work to prevent overuse injuries too. Of course, you will need more than a good pair of shoes, you also will need to look like a runner. The proper sweat wicking technology clothing from head to toe is another key factor in helping you enjoy your runs.
Nothing like making the fiscal commitment to help you be consistent in your running!
The Share Your Success Plan
Share your success, especially with those who understand your struggle.
Finally, there is the Share Your Success Plan. This plan entails you to broadcast to all of your friends, family, co-workers, and any poor sole who will listen to you, your plan to take on a certain and hopefully challenging race. Most likely these people have never even seriously considered running any race distance let alone some of the longer races especially a marathon! So the will instantaneously think of you as someone who has totally lost their mind as well as someone they totally admire and respect.
You never want to let your friends, family, and all the other poor soles you know and are willing to listen to you down. Above the idea of reaching your goal is the fear of failing. So, to counter this fear you train consistently. You begin to believe in yourself. You also start to score significant milestones in your training. It may be as simple as hitting all the paces and distances your running coach advised. It may be as simple as running the longest training run of your life and realizing it wasn’t so bad after all.
Share your story and others will not only buy into your story, they will most certainly be there for you when you realize your success and dream!
The Best Plan
Personal Running Coach, specializing in working with adult runners who seek to attain their next running challenge.
You can mix and match any of the above plans and you can likely even come up with new plans! However once again, as a running coach who focuses on adult runners, the best plan of course is to work with an experienced running coach! Among a myriad of items and advice, a good running coach will assure you consistency in your training. As a coach I provide unlimited communications, schedules that are updated at least weekly and sometimes more often, workouts tailored to your current and goal fitness levels, insights to the sport, and perhaps the most critical is accountability.
Working with a coach, especially for new runners and runners seeking to perform at a selected destination race, can prove to make all the difference in the runner realizing their goal. Given the many benefits of working with a coach, especially a personal coach, the cost to retain your coach is a bargain.
I invite you to contact me and let’s have a conversation about how I as a coach can become your personal running coach. Please email me at The Running Architect and let’s get started.
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Enjoy your run today.
Coach Lee