Slow and Steady Wins the Day

I posted last week about my need to get back into some serious training after taking a break over the summer months. I have chosen to start gently, with short runs and gentle strength and mobility work interspersed with some walking and other active recovery. It doesn't seem much for someone who has a history of training for between 10 and 20 hours per week. You may be wondering why I haven't been more adventurous with my training load. Surely, a heavier exercise load in terms of time and/or intensity would be better suited to getting me back out there quickly? And I hear you! There was a time when that is exactly what I would have done but no more... and here are a few reasons why...

The Power of Consistency

Consistency is essential for any successful training program. Committing to a regular workout schedule, builds a routine that encourages discipline and accountability. This steady approach helps the body adapt gradually, lowering the risk of injury and preventing burnout. I always joke with my clients that I try not to kill them on the first date! It's important to have the desire to keep working out, and that can be affected by the level of enjoyment of the exercise and by how sore you feel afterwards. It can be hard and unpleasant to drag a sore, tired body through an exercise session, and that can be counter-productive both in the short- and the long- term.

Someone who works out three times a week consistently can improve their strength by up to 20 percent in just three months, while someone who trains sporadically may not see notable changes in the same timeframe. By focusing on routine, you allow for progressive overload—slowly increasing the intensity of your workouts over time. This strategy not only elevates physical performance but also strengthens mental resilience and builds a habit to which it becomes easier and easier to stick..

Long-Term Results

The most notable benefit of a consistent training regime is the long-term results it produces. Although aggressive training can lead to quick weight loss or muscle gain, these outcomes tend to be short-lived. The regime tends to be viewed as a short-term fix, with no habit being built: A crash fitness plan akin to a crash diet... and studies show that those who engage in such sporadic and high intensity workouts are more likely to revert to their old habits within six months.

In contrast, following a consistent training approach fosters lasting change. Focusing on small, steady improvements makes it more likely that individuals will develop healthy habits that last. Over time, this leads to better overall health and increased energy levels. For instance, people who maintain a consistent exercise routine report feeling 30 percent more energetic than those who don't. Small increments can be habituated and those habits 'stacked' to produce big but sustainable changes over time.

Reduced Risk of Injury, Illness and Excessive Fatigue

Injury risk increases with age but is a real risk even for more youthful exercisers. I have certainly noticed that I am more injury prone now than I ever was in my 20s, 30s or 40s. It sometimes feels like I could strain a muscle just by sleeping awkwardly, sneezing too violently or bending over incorrectly. The age and hormone-related changes in my connective tissue mean that I feel tighter and less flexible than I used to. And my immune system and stress-responses are not as well regulated as they used to be. Don't get me wrong, I still enjoy pretty good health for someone in their mid-50s, but I can certainly feel a level of decline in my fitness potential.

High intensity workouts can quickly over-stress the body physically, mentally and hormonally. The body needs time to adjust to new stresses, and jumping into aggressive training can result in strains and sprains, excessive fatigue, and a drop in immune function.

On the other hand, a consistent progressive training regime gives all of the body's systems the time necessary to strengthen and adjust.

Enhanced Mental Well-Being

Hitting targets is great for building self-esteem and sustaining habits. I could easily set myself lofty goals but the chances are that, through fatigue, injury, illness and burn-out, I may not attain them... and failure is not good for my mental health. I would much rather see a tick against each day's lesser targets than a cross against one or two loftier ones - better the light workout I did do, than the heavy workout I skipped!

Final Thoughts

It can be tempting to jump right in with high intensity exercises and enjoy the endorphine rush of 'feeling the burn'. I personally am missing that feeling myself right now. But I know that the best way to approach my return to full fitness is to drip-feed the increments. I love the rush I feel after a hard workout, but the benefits of consistent training are clear. By valuing slow and steady progress over quick fixes, I hope I can achieve sustainable results, minimize injury risks, and keep my ageing body happy.

So how did my first week go? I managed a solid 7 days' worth of ticks! The next 7 days look pretty much the same, with a slightly longer run scheduled in towards the end of the week. I'm hopeful I can accumulate a solid set of 7 ticks again! I'll keep you posted.

If you are struggling with consistency, wondering where to start or get back into a routine, or need some help building a progressive plan, get in touch! I can help you to schedule your activities and workouts to optimise the chances of success.