Progress, Not Perfection: How to Become a Consistent Runner

When your schedule revolves around work, family and multiple commitments, running might be the one thing that’s just for you. But in the flurry of daily life, being able to perfectly follow a training plan can feel like an unattainable goal.

And often, it is. Here’s the good news: you don’t need to be perfect!

The truth is, progress doesn’t come from executing every workout to a tee or never missing a run – it comes from having a consistent routine and forming the right habits. Understanding (and accepting!) that doing something is better than nothing can be a game-changer on your journey to achieving your goals.

In this blog post, you’ll learn why the pursuit of perfection can be detrimental, why it pays to become a consistent runner, and how you can include more of the good stuff in your running routine.

The Myth of Perfection

“Practice makes perfect” may be true – but progress doesn’t require perfection.

Progress comes from understanding that consistent training, no matter how modest, yields more significant results than sporadic moments of perfection. Being able to stack week upon week and month upon month of consistent training, imperfect as those weeks and months may be, is what it takes to get faster, stronger and more motivated.

Why Perfect Doesn’t Work

“Being perfect” has no flexibility. Either you’re perfect or you’re not. Either you did your prescribed tempo workout today or you didn’t. Your long run was a perfectly paced 10 miles… or it wasn’t.

See the problem? There’s no room for being a real person with an unpredictable schedule, commitments outside of running, and a body that sometimes feels sluggish, heavy or low on energy.

Instead of an “all or nothing” mindset, adopt one of “something is better than nothing” when life’s busyness takes over. Learn to give yourself grace. If your day is very full and you don’t have time to run the six miles on your training plan, is it better to run three miles or skip the run completely? Unless you can run it tomorrow (and not shift anything else), do the three miles, every time. Do the training you have time for.

There are two big reasons why this is important:

One: Habits 

What matters is the habit. As James Clear so compellingly describes in his book Atomic Habits, every time you practice a habit you strengthen the notion that this is the kind of person you are. For example: since you’re a runner, you put on your running shoes and at the very least run around the block, 4 times a week. Every time you do, you’re reinforcing that habit and your runner identity. Start skipping your runs, and you’re telling yourself you’re a person who doesn’t follow through on their commitments. Whether you run five miles or one doesn’t matter. The habit is what counts.

Two: Frequency

When it comes to chipping away at your running goals and getting fitter or building endurance, your running frequency makes a huge difference. If you’re going to run 10 miles this week, it’s healthier and much more productive to run 2.5 miles, 4 times, than it is to run 10 miles in one go. Your body needs a frequent training stimulus, and it doesn’t need to be huge. As a bonus for time-crunched runners, each 2.5-mile run takes only a small amount of time!

Running Success Is Built on Consistency

Consistent training builds a strong foundation for progress. It's the cumulative effect of regular efforts that yields long-term results. Rather than fixating on perfect runs or ideal training weeks, focus on consistently showing up for yourself. Whether it's three short runs a week or a mix of running and cross-training, the key is to maintain a steady commitment to your running goals. Every stride takes you in the right direction: forward.

3 Strategies for Staying Consistent in Your Running Habit

Here are three strategies that help you with consistency and the motivation that it’s so closely connected with. When you’re feeling motivated you’re more likely to run more – and when you run more, you’re more likely to feel more motivated! 

1. Celebrate the Small Wins

As a busy runner, juggling various responsibilities leaves little room for meticulously planned training sessions. And that's okay! Celebrate the small wins – whether it's a quick 20-minute run during your lunch break or a brief stretching routine before bed. Every step, no matter how small, contributes to your overall progress. Log your runs in an app or a paper training journal so you can see the miles add up and have concrete proof of your improvements.

2. Introduce the 1-Mile Rule

On days when time is limited or your energy levels are low, allow yourself to train by the 1-mile rule. Make a deal with yourself that you will just run one mile (or do 10 minutes of cross-training). More often than not, you'll find that the first mile turns into a more extended, fulfilling workout – and if it doesn’t, that’s fine. All you need is to strengthen your running habit. The key is getting started, and the rest will follow. 

3. Stay Flexible

Injuries, sick kids, business trips, changes to meetings and appointments all happen. Life is unpredictable. Just know that occasionally missing a run or having to move things around to run on a different day won't ruin your training. Adjust the plan and find alternatives. When you have the ability to bounce back and keep a positive attitude, you’ll continue moving forward.

Let go of perfectionism and embrace the quirks, the wobbles, and the occasional stumbles of your running journey. Keep moving, and little by little, your consistent efforts will pave the way for lasting progress. No overachieving required!

Want to learn more?

For 6 other strategies for getting the most out of your runs, download my free guide The Busy Woman’s Guide to Making Time for Running. It’s designed to give you quick and practical tips so you can maximize your time and fit running around your busy life.

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About the author:

Heini Tallent is an RRCA Level 2 certified distance running coach and licensed massage therapist with a holistic, client-centered approach to coaching. She helps recreational runners aged 40ish and up train with more confidence, feel more motivated, and discover sustainable ways of making running a healthy and enjoyable lifelong habit. She is currently training for her first Boston Marathon and studying to become a functional medicine certified health coach in 2025.