Hello ,,
As we approach the New Year, there's a familiar buzz about fresh starts and dramatic transformations. However, the most successful progressions rarely start with a bang on January 1st, they usual develop from a consistent routine that has been intelligently reviewed and maybe had a few minor tweaks. Going back to something that you know works can often be better than trying something new.
3 Insights About Building Real Progress
The best "new start" is a continuation of existing momentum. Athletes who build on their current habits, even if minimal, consistently outperform those who attempt complete training overhauls. Your current routine, however small, provides valuable data about what works for you and what sustainable progress looks like in your real life.
Progress compounds most effectively when it's boring. The athletes who make the most substantial long-term gains typically do so through small, unsexy improvements that they can maintain week after week. A 5% increase in consistency often yields better results than a 50% spike in training volume that can't be sustained.
Your body doesn't recognize calendar dates - it responds to patterns. The most successful athletes view January as a time to refine and gradually build upon their existing foundation, rather than attempting to completely redesign their approach. This recognition of biological reality versus calendar-driven motivation leads to more sustainable progress.
2 Questions For Your Next Session
- What part of your current training routine, however small, has proven consistently manageable even during challenging times?
- If you were to increase just one aspect of your training by 10% next month, what would give you the highest confidence of maintaining that increase?
1 Real-World Example
I just had a meeting with one of my most consistent athletes. She is a marathon runner.
When we started working together, her best marathon was around 3:45 in 2022 and now she is running under 3:10.
With each marathon we discuss the results, make very small changes to the training, if any and her fitness builds through consistent work. We find sessions that work well and address any weaknesses arising by trying new things but in general the format of training remains the same.
This athlete is a perfect example of how to get better in endurance sport. Work consistently, create good habits, stop bad habits and be patient.
It might not be as exciting as a New Year Resolution but if you want to perform better in 2025 it is what you should be considering as the best way forward.
