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Running six miles once a week is far more likely to lead to injury than running one or two miles several times a week. For runners, consistency is not just helpful; it's essential. Building resilience in your body—your muscles, bones, tendons, and even mental stamina—requires steady practice, not one-off efforts.
The purpose of training is to gradually strengthen our body’s tissues to handle the stress of running. Every time you hit the ground, a force travels up through your body, sending signals to your bones to break down and rebuild. This process, known as remodeling, strengthens bones where they experience the most impact. When you train consistently, the bone has time to reinforce itself where needed. But when training is inconsistent or irregular, the bones haven’t developed the resilience to handle those longer or faster runs, making injury or fatigue more likely.
The same goes for muscles and tendons. Think of the soreness you feel after a heavy lift when you haven’t trained for a while. Suddenly, basic tasks—like walking down stairs or getting out of a chair—become a struggle, and you’re too sore to train effectively for several days. If you’d started with lighter, consistent sessions—just 15-20 minutes of moderate lifting—you’d have allowed your body to adapt gradually, avoiding the severe soreness and downtime that halt progress. The same principle applies to running: consistent, manageable efforts let the body adapt without overwhelming stress.
Training smart and consistently means exposing your body to gradual, manageable stress. In contrast, infrequent and intense efforts overload your tissues, leaving them vulnerable to injury. Research consistently shows that runners who spread out their training experience fewer overuse injuries and have better recovery.
Consistency is also essential in developing a strong mental game. Visualization, meditation, and positive self-talk are key mental skills that improve with practice. Practicing a skill like visualization for a few minutes daily is far more effective than trying a lengthy session once a month. Your mind, like your body, benefits from regular, smaller doses of training that allow it to grow resilient. Just three minutes a day of breathing exercises or centering yourself builds mental strength, reducing stress over time.
Ultimately, building strength and resilience in both body and mind is about showing up consistently, not pushing yourself to the edge once in a while. Smaller, more frequent doses of training keep you progressing safely, helping you to become a stronger, more resilient runner. So keep it steady—your body and mind will thank you for it in the long run.
To take your running and recovery even further, check out the RUNsource app, available in both the Apple and Google Play stores. Created by running experts, this app offers tailored programs to keep you consistent, safe, and injury-free. Plus, visit our website to download our exclusive guide to boost your performance with expert-backed tips!
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