The Power of Consistency: How to Keep Going When It Gets Hard

Today’s newsletter is written by Letty, the host of the Marathon Running Podcast and YouTube Channel:

I’m not going to sugarcoat it—there are days when it feels impossible to keep going. Training is grueling, injuries pop up, and life has a way of throwing curveballs. But here’s something I’ve learned in all my years of running: consistency is everything. It's not the perfect runs or the best paces that make a successful runner. It’s the ability to keep showing up, day after day, no matter how hard it gets.

Consistency doesn't mean running every day without fail or hitting the perfect training times. It means sticking with it, even when the motivation is low and the journey feels long. It means understanding that the small, everyday effort adds up to something bigger. And this is what will carry you through the toughest training periods.

Why Consistency is Key

So why is consistency so powerful? It’s because it’s not about perfection. Some days, you won’t feel like running, or you’ll feel slow and sluggish, but consistency teaches you resilience. It’s the repeated effort that builds mental strength and physical endurance. Each step, even the small ones, brings you closer to your goal.

Consistency also helps you build habits that outlast temporary setbacks. I’ve found that when I can stick to a routine, even when motivation fades, I can still make progress. And that progress, however small, is enough to fuel me through the hard times. It’s this steady commitment that helps bridge the gap between where you are and where you want to be.

But here’s the truth: it won’t always be easy. There will be moments when you question whether all the effort is worth it. There will be runs that leave you feeling defeated, like you’re getting nowhere. But if you’ve built a habit of consistency, you’ve already won half the battle. You’ve already laid the foundation for success.

How to Stay Consistent When It’s Hard

1. Make It Non-Negotiable: This is one of the toughest, but most powerful strategies. Treat your runs like any other non-negotiable task, like work or a meeting. Whether you’re doing a 5-mile tempo run or a 2-mile recovery jog, commit to it. If you decide ahead of time that you’re running today, your mind will be more likely to follow through. No excuses.

   When we allow ourselves to skip just one run, it can snowball into skipping more, and before we know it, we’ve broken the consistency we worked so hard to build. Think of your runs like an appointment you can’t miss—your body and mind will thank you for showing up.

   Tip: Set a specific time for your runs and stick to it. Whether it’s in the morning, during lunch, or after work, find a time that works best for you and treat it like an important commitment.

2. Focus on Small Wins: There will be days when everything feels like a struggle. Rather than focusing on the distance or the time, look for smaller wins. Maybe you pushed through the first mile even when your legs felt heavy, or maybe you showed up despite being mentally exhausted. Celebrate those moments. It’s the small victories that keep the momentum going. 

   Sometimes we get so caught up in chasing the next big goal that we forget to acknowledge the small things that make a difference. Maybe your pace was slower than you hoped, but you still finished your run. Maybe you were tired, but you kept going. Every time you do that, you’re building consistency. Every run is a step forward. 

   Tip: After every run, take a moment to reflect on something positive that happened during your run, even if it’s just that you got out the door. The small wins matter, and they’ll keep you motivated when things feel tough.

3. Rest Is Part of Consistency: Consistency isn’t about running every single day. It’s about creating a routine that’s sustainable, which means knowing when to rest. Allowing yourself time to recover is part of the process, not a setback. You can’t be consistent without taking care of your body. In fact, it’s the days off and the active recovery that help you come back stronger and keep your body in peak condition.

   Sometimes, we feel guilty for resting. We think if we’re not running every day, we’re falling behind. But the truth is, rest is as important as the training itself. Without it, you risk burnout, injury, and mental exhaustion. Your body needs time to rebuild and recover, so don’t skip out on rest days.

   Tip: Plan your rest days and treat them as seriously as your training days. Active recovery, like walking or stretching, can be just as beneficial as running and helps you stay consistent without pushing your body too hard.

4. Remember the Why: On the tough days, remember why you started. What was your goal when you first began this journey? Whether it’s completing your first marathon, achieving a personal best, or just becoming a healthier, stronger runner, that initial inspiration is still there. Tap into that motivation when things feel hard.

   When I’m struggling, I think about the finish line, about crossing it and feeling the joy of accomplishing something I’ve worked so hard for. Whether it’s the feeling of hitting a goal or the sense of pride after completing a tough training session, remembering why I’m running reminds me that it’s all worth it.

   Tip: Write down your goal and keep it visible—on your fridge, your desk, or even as a lock screen on your phone. Revisit it on the tough days to remind yourself why you’re pushing through. That reminder can reignite your motivation and fuel you to keep going.

5. Build a Support System: Running is often thought of as a solo sport, but it doesn’t have to be. Find a group of people who support your journey—whether it’s running partners, family, or an online community. Having someone to lean on when you’re feeling down or discouraged can make all the difference.

   I’ve found that sharing my goals with others holds me accountable and keeps me motivated. Whether it’s a running group or simply telling a friend about a challenging run, having someone else to cheer you on can make even the toughest moments feel more manageable.

   Tip: Join a local running group or find an online community to connect with. Having someone to share your struggles and victories with can keep you consistent and make the journey more enjoyable.

Consistency is the magic ingredient that turns ordinary runners into marathoners, and marathoners into seasoned athletes. It’s what gets us out the door on the hard days and keeps us moving forward, one step at a time. So if you’re struggling, if you’re tired or doubting yourself, just keep going. The results will come, but only if you stay consistent.

Remember: every run counts. Every step you take, no matter how small, is one step closer to your goal. So don’t quit. Keep showing up, keep putting in the work, and keep believing in yourself—because with consistency, you’re unstoppable.

Let’s keep running, one day at a time.