Hi there, team! Coach Alexa here, online Running Coach for We Run.
I was recently asked what the single biggest factor is that can impact any kind of health outcome. Whether it’s improving running fitness, reducing the risk of heart disease and diabetes, increasing longevity, or boosting mental health, my answer is simple: consistency.
How our bodies adapt to regular stimuli
Our bodies and brains are remarkable at adapting to whatever we ask of them consistently. When we provide repeated, regular stimuli, our systems respond and improve.
For example, in running, if we train regularly, our cardiovascular system, muscles, tendons, ligaments, and skeleton gradually adapt. Over time, they become more efficient and capable of handling the demands we place on them.
Consistency beyond physical fitness
This principle isn’t limited to running or fitness. It applies to many areas:
- Eating habits: Gradually building healthier routines leads to long-term benefits.
- Sleep: Establishing a consistent sleep schedule improves both duration and quality of rest.
- Skill development in sports: Mastery comes from repeated practice. Take penalty shots in football – success comes after countless hours of deliberate repetition.
I recall a discussion between Johnny Wilkinson and David Beckham about drop goals and penalties. Their excellence was the result of hours upon hours of practice until their actions became second nature.
The brain benefits of consistent practice
Consistency also rewires our brains. Mindfulness techniques, for example, can gradually produce structural and connectivity changes in the brain. Over time, these changes help alter thought patterns and default behaviours, demonstrating that the brain responds to repeated, intentional actions just like the body does.
Building a foundation with consistency
If your goals are related to health, fitness, wellbeing, or running, the foundation of success is consistency.
Yes, it’s exciting to create a detailed training plan with specific goals, structured blocks, and tailored sessions. That’s fun and motivating. But especially when starting out or introducing a new aspect of training, the real gains come from simply doing the work regularly – running, strength training, and supportive habits.
Conclusion: make consistency your superpower
Consistency is the bread and butter of long-term progress. By committing to small, regular actions, you set the stage for significant improvements in fitness, health, and overall wellbeing.
Happy running!
