Hitting a plateau in your running journey can feel frustrating. You feel like you’re training consistently, hitting the mileage, and yet your race or training goals just aren’t improving.
Well, the first thing I’ll say is that hitting a plateau is pretty common, we all experience it at some point, even the super duper fast and elite end of the field. While it’s tempting to double down and push harder, breaking through a plateau often needs you to take a step back and have a good stare at what & how you are training, and to be honest how life is at the moment. Running can be just as much a mental challenge as it is physical, and life’s challenges will have an influence, even onto the point of, if you’re not enjoying your running you won’t perform – Fact!
So, here are actionable some steps (in no particular order) to help you overcome the stagnation and help you get back on track to hit those new personal targets.
Sometimes, the problem lies in doing the same thing for too long, to pick up a really important point that I heard on a podcast this week, being consistent in respect of training does not mean doing the same thing over and over. If your training plan hasn’t evolved, your body may have adapted to the routine.
Mix Up Your Workouts: Variety is the spice of life ! Incorporate speed intervals, hill sprints, and tempo runs. These high-intensity sessions challenge your cardiovascular system and boost your lactate threshold.
Evaluate Mileage: Are you running too much and sacrificing quality, or not enough to build endurance? Striking the right balance is key.
Improvements don’t just come from how hard or consistently (there’s that word again..) you train, it’s also about how well you recover. Without proper rest, your body doesn’t have the chance to rebuild, adapt and get stronger.
Prioritize Sleep: Aim for 7-9 hours of quality sleep each night.
Embrace Rest Days: Don’t skip them. Recovery allows your muscles to repair, reducing injury risk and improving performance.
Add Active Recovery: Light yoga, walking, or an easy bike ride can promote blood flow and help muscles recover without overexerting.
Strength training is extremely important to address muscular imbalances, improve running economy, and enhance overall power. I don’t for a second profess to be a strength coach but I know a few, I’ve listened to them and have seen first hand the benefits of “proper” strength worth.
Focus on Key Areas: Work on your core, glutes, and hamstrings—key muscles for efficient running.
Functional Movements: Exercises like squats, lunges, and deadlifts improve strength while mimicking running mechanics.
Quality over quantity! See a strength coach to get this balance right !
Fuelling your body properly is critical for performance.
Dial in Carbs: Carbohydrates are your primary fuel source during runs. Ensure you’re getting enough to power your workouts and races.
Boost Protein Intake: Protein aids recovery and muscle repair. Incorporate lean sources like chicken, fish, tofu, or beans.
Hydrate Wisely: Dehydration, even mild, can impair performance. Focus on water and electrolytes, especially during long or intense sessions.
Sometimes, a plateau can result from poor pacing habits.
Practice Negative Splits: Start slower and finish strong to build confidence and conserve energy.
Train for Your Goal Pace: If you’re aiming for a specific time, build your sessions with time at your goal pace so your body becomes familiar with it.
Cross-training can break monotony and dependent on your injury history, it can help build fitness without overloading your joints.
Try Cycling or Swimming: These low-impact activities build cardiovascular endurance while giving your legs a break.
Experiment with Step Machines, Ellipticals or Rowing: Both are great for improving stamina and mimicking running movement patterns.
Finally, step back and reflect. Are your goals realistic given your current lifestyle, training, and recovery? Sometimes a plateau is your body’s way of signaling for change.
Be realistic! Be honest with yourself whilst still being ambitious – Are your goals really realistic ? I’m at the age now where I won’t necessarily hit times I have run previously but I have new exciting goals to keep me challenged and focused.
Set Micro-Goals: Focus on small wins like improving cadence, mastering a hill, or shaving seconds off your intervals.
Visualise Success: Mental training, such as visualisation or mindfulness, can help you push through tough moments during races or workouts.
Plateaus are a natural part of the running journey, but they don’t last forever. By varying your training, focusing on recovery, and fine-tuning your overall approach, you’ll eventually break through.
Remember, progress isn’t always linear, but with persistence and approach, your next goal is achievable. Keep running, stay patient, and enjoy the journey.
by:
