Consistency is key to making progress in any endeavor, especially when it comes to athletic training. By turning your training regimen into ingrained habits, you can achieve a level of consistency that will lead to steady improvements over time. Let's explore how to apply habit formation psychological theories to maximize training consistency.
In his book "The Chimp Paradox", Steve Peters explains that our brains have two systems - the rational "Human" and the emotional "Chimp". To create lasting habits, we need to satisfy both.
The "Human" brain responds well to logical structures and routines. It likes to create plans that efficient and goal-oriented based on knowledge and research. An example is setting up a training schedule towards a goal with specific workouts assigned to help build fitness in a given time framework. Having this framework makes the habit easier for the rational brain to adopt.
Meanwhile, the "Chimp" brain is motivated by feelings and rewards. It embraces habits that are fun, satisfying or stress-relieving. Finding ways to make training intrinsically rewarding, like running on scenic trails or working out with friends, helps the emotional brain stay engaged and invested in the habit. Attaching some emotional importance to the habit will help (e.g. you want to take part in your 'dream race' and each training session takes you one step closer).
Optimizing your environment also facilitates habit formation by making good choices automatic. Actions like laying out your training clothes the night before or keeping your bike tuned up and ready to ride reduce barriers to starting a workout.
One of the best examples of good habits I know is with an athlete I have been working with since early last year.
The athlete consistently runs 5-6 days per week, usually doing speed work on Tuesdays, tempo runs on Saturdays, and long runs on Sundays. We vary the specific workouts to match the goal of that training block but the overall weekly pattern remains steady. This simple, goal-oriented structure allows the rational "Human" brain to lock the training habit in place.
Notably, the athlete's habit is helped by the fact that he runs to and from work each day. This serves several purposes:
However, this also reveals a challenge of strict habits - it can be difficult to break them when needed. This particular athlete has to actively change his habit of running to work and find another way to get to work in order to take a day off. This highlights the fact that while consistent training habits are invaluable, we have to consciously design them to still allow for sufficient recovery.
Most weeks for this athlete include 1-2 easy/recovery days, usually Mondays and Fridays and we are sure to de-load every third or fourth week. This allows us to do high quality training knowing that his body can adapt on the easier days/weeks. Taking regular recovery days not only satisfies the "Chimp" brain's need for rest and reward after hard training blocks; but helps avoid fatigue and maintain good quality workouts.
Easy weeks and down cycles are crucial for long-term growth and injury prevention. A rigid training habit can make it mentally tough to allow for that recovery time. The rational and emotional brains get so used to the routine that a break feels "wrong", even when it's exactly what the body needs. This can be compounded by personality traits that include a strong completion drive (e.g. certain number of miles/hours per week).
This is where having a periodized training plan can help. By scheduling in regular down weeks, you make the break part of the routine. But it takes mental discipline to execute, especially if training is tied to other daily habits like commuting.
Another challenge arises when you do take a needed break - it can be hard to then re-start the training habit. The longer the break, the more the inertia grows.
As habit expert James Clear explains in his book "Atomic Habits", the key to re-starting is to make the habit as easy as possible at first. Clear suggests focusing on establishing the routine before worrying about the result.
For an athlete coming off a training break, that could mean:
The same principles can help an athlete re-start training after an injury or any other extended time off. By setting a manageable initial target and tying it to an existing daily habit, you reduce the willpower needed to re-start the routine.
With practice, your training habit will start to feel automatic and your consistency will soar. With a consistent sensible dose of training you will achieve the kind of steady progress that only regularly ingrained habits can deliver. The key is balancing that consistency with planned recovery so you can make your training habits truly sustainable for the long run.