Dear Coach: How do I become consistent with my training, fitness, health, and running performance?"

The first element of consistency is to stay injury free. Easier said than done. Overtraining accounts for the majority of injuries. This is the reason why I insist that my runners train with heart monitors. The heart monitor will give you permission to run easy on recovery days. I define easy as 60 to 70 percent of Maximum Heart Rate, a pace in which you can comfortably hold a conversation. You need these easy days after hard workouts or races.

The second element of consistency is the weekly long run. The distance can be from 6 to 12 miles depending upon the runner's background. Even when you cannot get much running in, if you are able to do a long run, you will maintain a certain level of fitness.

The third element of consistency is to have training seasons and recovery seasons. If you do a lot of racing, you will be better off taking at least one season off each year. We are fortunate in the D.C. area because we have natural racing seasons, the spring and fall. I recommend that my runners not race in the summer or winter. Instead, they will spend an initial period of time resting by running less mileage with no speed work. Then, they will build up their mileage base with very little hard running. Once that is accomplished, they are ready to start hard workouts to prepare them for the spring and fall racing seasons. Not only does this break help them physically, I also believe that it helps the runner mentally.

The fourth element of consistency is to incorporate stretching and icing into your routine. Whenever I look back at my own injuries, I notice that I had become lackadaisical about stretching and icing. I know that we are all busy and have enough trouble finding time to run much less stretch. Unfortunately, the choice is to stretch and ice now or take off weeks or months later.

The fifth element is to stay away from the marathon. I have liked running marathons as much as anyone. In fact, it is probably my best event. Unfortunately, marathon training and the race itself really tear up our bodies. If you insist on running marathons, then you have to limit yourself to only two marathons a year. In addition, you should taper for one month before the marathon and recover for one month after the race. Take off the first 6-7 days after the marathon. Then, the next three weeks should be no more than 30, 50 and 75 percent of weekly average mileage with no racing or speed work.

The sixth element is not to race too much. The general rule of thumb is one easy day for each mile of a race. If you run a half marathon, then do not race for two weeks. Very few runners can race every week or twice a week and stay healthy doing it.

The final element of consistency is to listen to your body. Taking your resting pulse every morning will help you monitor your training. If your resting pulse is elevated by more than 5 or 6 beats, consider taking the day off because a high resting pulse rate is an indicator of stress, illness or overtraining. Don't be afraid to back off when that Achilles or hamstring is starting to ache. A few days off often will nip an injury in waiting. Trying to run through an injury usually results in a trip to the doctor and a substantial layoff.

Kirt West is the head coach of the Montgomery County Road Runners Club coaching program. He is also a member of the Road Runners Club of America Coaching Committee, and spends his summer vacations as a Staff Coach with the Roy Benson Nike Running Camps. Kirt's PRs in 1994 at age 46 are 3:11:29 for the Marathon, 65:33 for 10 miles and 39:36 for the 10K. When he is not coaching or running, he is an attorney with the U.S. Department of Labor. If you have a question for Coach Kirt West, contact the Washington Running Report by letter, fax, or e- mail.