Running is a great way to get fit. How you run, in many ways, determines how your fitness evolves. Crazy training programs and shortcut plans abound, promising amazing fitness and race day performances. The truth of the matter is far less sexy — there are no shortcuts. But there is a better way — consistency.
Stop The Snapshots
Before we dig into the solution I am proposing…let’s take a closer look at the problem. As a coach I constantly see people hopping from program to program. When the next article on an elite runner comes out with his/her favorite workout, part of you wants to try it. When your friend sets a PR, you ask to look at their program, searching for a great workout. You want to change because you want to be great, like them.
I call this taking a “snapshot” — finding someone who’s successful at the moment they are successful, and then working backwards from that point to find the secret. While in that moment of success the path seems clear — even to the athlete themselves — the truth is not so simple. The reason that individual has had success is because their program worked for them…for the full duration of their program.
The Best Plan…Ever
If you are going to reach your running potential, you need to stop this habit of hopscotching. You need to find a plan and stick to it. Naturally, you want to know what the “best” plan is…right? I will keep it really simple for you. Even thought there are countless permutations on how to tweak a plan to make it more personal and/or effective, only one thing really matters. Will the plan allow you to run consistently for a long enough period of time? If so, you will improve.
Building Your Foundation
Looking back on my personal fitness progression, especially now as I age up and have kids / limited time available to train, I can see just how devestating each injury and setback was to my fitness. Two weeks off here, a month off there, rehab over here…it all adds up to take away from time spent running.
If you think of it like the stock market, I am talking right now about the value of taking a very long term view on your running fitness. Forget the small fluctuations…it’s a commitment over the long haul that really matters. While you can’t “get that” right now, you can begin taking steps towards developing the right fitness.
The Consistency Challenge
My recommended solution – any particular plan aside – is to fire up a running challenge. Seven runs in seven days. Ten in ten. 20 minutes a day for a whole month. Whatever flavor of challenge fits your current level of fitness and your training goals is 100% up to you. The secret isn’t the volume of the challenge…it’s the consistency.
Running on a daily basis adds new depth to the character of your running and gives you the chance to really build a quality running foundation. Structuring this within a set challenge helps prevent you from overdoing the training. More importantly, it also gives you a set endpoint, after which you will — of course! — take some time off. It’s important to note that with such a high frequency of running you will need to reconsider (or eliminate) most of your hard work.
Here are some sample ideas for running based on typical training volume:
- Beginner (15+ miles per week): Seven runs of 2-3 miles per day in seven days.
- Intermediate (30+ miles per week): Fifteen runs in 15 days, averaging 3-5 miles per day.
- Advanced (45+ miles per week): Thirty runs in 30 days, averaging between 5-8 miles per day.
Have you done such a challenge before? How has it helped you?
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