Consistency and variety

During the past few decades, since the start of the running boom, there have been hundreds of books and thousands of articles written which provide advice to runners, training plans and strategies to help runners get faster and race closer to their potential. It can be overwhelming at times as runners of all experience levels and abilities try to figure out how to improve their performances.

After encountering lactate threshold training, target heart rates, VO2 maximum calculations, optimum repetition running speed and more, runners wonder if there is any simple way to improve in a seemingly complicated training world. As with many areas in life, often times it is easier to simplify things rather than to make them unduly complex. While a scientific, calculated approach to training can work and becomes increasingly necessary for elite runners, the average runner can improve tremendously and have fun while doing so by following two simple watchwords: consistency and variety.

Physical Consistency. The simplest concept in training is to accumulate many miles for lengthy periods of time. Weeks and months and years of consistent mileage builds up one’s aerobic capacity and allows a runner to always be within a few months of a good racing effort at any distance. When a runner has a strong base, adding long runs, interval training, repetition running and other sharpening methods can have one ready to race well at any distance in a relatively short period of time.

Mental Consistency. Just running lots of miles doesn’t work if you don’t have a positive attitude toward what can be cumbersome at times. Let’s face it – running day after day in inclement weather, at odd times of day, and alone, can be tough. Since at least 75% of all running should be done at an easy pace, each of us needs to figure out what will make these runs more enjoyable.

Whether your running includes friends, listening to music on an I-Pod, or running later in the day when you aren’t as tired, in order to maintain a good mileage base, a runner needs to have fun and look forward to most of the runs. This will help with the mental strength that is needed for those few times when it is difficult to get out and get moving. Without mental consistency, a runner will end up skipping runs or will need several weeks of reduced running or a total break from running.

Variety of Paces. Novice runners typically run every day at the same pace. This is fine, but after a while changing pace can help improve one’s running and racing ability. The first implementation of varied pace is to change your pace on different days. Once or twice per week, run faster than your typical pace. Just as important is to run easier than your usual pace at least once a week.

Second is integrating varied paces during a run. Fartlek is a great way to have fun while varying your pace. Run fast for a block or two and slow down until you’re recovered, then repeat. Some runners will run fast for specific amounts of time with monitored slow recovery periods. Others add controlled stamina or speed sessions on the track. All of these can help you physiologically and mentally to become a faster runner. But at least work on varying your pace to some degree.

Variety of Places. Are you one of those runners who run the same loops in your neighborhood day after day? If so, you can benefit mentally from changing what you do. The simplest thing to implement is to run your loop clockwise some days and counter-clockwise on other days. Another method is to bring your running clothes to work, change into them at the end of your work day, and then stop and run in a different neighborhood on your drive home. This is a great way to explore new places on one of your easy running days.

Of great mental and physical benefit is to run off of the road on trails, in a park or at the beach. Your legs get some cushioning and your mind gets a break from the traffic congestion and barking dogs on our roads.

Variety of Races. Determine what racing distance you plan to focus on and then compete in races at, under, and over this length. So if you plan to focus on the 10k, mix in some 5ks, 15ks, and a half marathon. After racing 5ks, the 10k distance will seem slow. Then after you race some longer races, the 10k will seem short. The 5ks will help you since you are racing faster than 10k pace while the longer races improve your stamina and ability to hold a challenging pace for increasing lengths of time.

The K.I.S.S. Method. I remember a long time ago hearing about the “Keep It Simple, Stupid” method. While a more scientific and calculated approach to running and racing does have its place, and I definitely use it at times for me and those I coach, for most runners a more simplified training plan can be fun and lead to big improvements in race performance.

Integrate consistency and variety into your running and you will be mentally and physically ready for each day’s run and each race on your calendar. You will know if it’s time to transition to a more structured approach. Until then, be consistent, use variety in your running, and have fun!

Maximize your running potential. For more information, visit www.garycohenrunning.com. Gary’s coaching philosophy emphasizes consistency and steady improvement through carefully planned, monitored, and executed training.