Why Consistency Beats Intensity

What a comeback run taught me about progress

I signed up for a 10K in October. Even though I haven’t run in months.

Two years ago, I ran my best 10K in 43 minutes.
I was consistent, I trained regularly, and running was just part of who I was.

But these days? Life's been full, and running quietly slipped off my radar. I’m fit, but not athletic.

Last week, I started again.
The goal this time isn’t a personal best. It’s something simpler: finish under 50 minutes. Stay healthy. Feel strong. Enjoy the process.

I’m not chasing who I used to be.
I’m building from where I am now. This is a key distinction!

And here’s what I’m learning again. Progress doesn’t require intensity. It requires rhythm.

Most of us wait for the “right” time to restart. When things calm down, when we feel more motivated, and when we think we can go all in. But the right time rarely announces itself.

What works instead is this:
Small steps.
Taken consistently.
With self-respect, not self-pressure.

Each short run I do now builds momentum. It’s not about speed. It’s about showing up, again and again.

And the truth is, this isn’t just about running. The same approach applies in every area where we want to grow.

→ Want to speak more clearly? Start by being a little more intentional in your next meeting.
→ Want to write more often? Begin with 100 words. No pressure to publish.
→ Want to lead with presence? Take 60 seconds after each meeting to reflect on how you showed up.

Real change happens when small steps become second nature.

And let’s not forget. Rest is also part of the rhythm.
Self-care isn’t weakness. It’s what makes consistency sustainable. The best progress often comes from knowing when to push and when to pause.

So if you're coming back to something you once loved, or stepping into something new, start where you are.
No guilt. No rush. No need to prove anything.

A 10K isn’t finished in a single stride.
It’s completed step by step. On your own terms.

Reflection question:
What’s your version of the 10K right now, and what’s one small step you can take today to train for it?

You don’t need a grand plan.
Just one honest step. And the willingness to take it again tomorrow.