As a runner, you may have experienced a running plateau where your progress seems to have hit a wall. Whether you’re a beginner or a seasoned runner, hitting a plateau can be frustrating and demotivating. But don’t worry, hitting a running plateau is common, and there are ways to overcome it.
Before we dive into those strategies, let’s take a closer look at what a running plateau is and why it happens.
Understanding Running Plateaus
A running plateau occurs when your progress and performance levels off, despite consistent training efforts. You may notice that you’re not running as fast or as far as you used to, and no matter what you do, your performance remains stagnant.
There are several reasons why a running plateau can happen. One reason is overtraining.
Overtraining occurs when you push your body too hard without proper rest and recovery. Your body needs time to recover and repair from the stress of running, and if you don’t allow for adequate rest, you risk burning out and hitting a plateau.
Another reason for hitting a running plateau is a lack of variety in your workouts. Your body adapts quickly to the same routine, so if you’re doing the same type of run every day, your body may not be challenged enough to improve. Incorporating different types of runs and workouts, such as interval training and hill repeats, can help you challenge your body and break through a plateau.
Poor nutrition can also contribute to a running plateau. Your body needs the proper fuel to perform at its best, and if you’re not giving it the right nutrients, you may not be able to improve your performance.
Let’s jump into some tips and strategies for breaking through a running plateau.
Tips and Strategies for Overcoming a Running Plateau
Change Your Workout Routine
One effective way to overcome a running plateau is to switch up your workout routine. Instead of doing the same type of run every day, incorporate different types of runs and workouts into your routine. This can include interval training, hill repeats, tempo runs, and long runs. By challenging your body in new ways, you can break through a plateau and improve your performance.
Set New Goals
Setting new goals is another effective way to overcome a running plateau. Your goals should be specific, measurable, achievable, relevant, and time-bound (SMART). By setting new goals, you can give yourself a sense of direction and purpose, which can help with motivation and accountability.
Evaluate Your Nutrition
Nutrition plays a crucial role in your running performance. If you’re not fueling your body with the right nutrients, you may not be able to improve your performance. Evaluate your diet and make sure you’re getting enough carbohydrates, protein, and healthy fats. Consider consulting a registered dietitian for personalized advice.
Get More Rest
Rest and recovery are just as important as training. Your body needs time to recover and repair from the stress of running. Make sure you’re getting enough sleep and consider incorporating active recovery activities, such as yoga or stretching, into your routine.
Find a Running Buddy or Join a Group
Having a support system can be incredibly helpful when trying to break through a running plateau. Find a running buddy or join a group to help you stay motivated and accountable. You can also get tips and advice from more experienced runners.
By implementing these tips and strategies, you can overcome a running plateau and improve your running performance.
Sample Workouts to Overcome a Running Plateau
In addition to the tips and strategies above, incorporating cross-training and strength training can also help you overcome a running plateau. Here are some sample workouts to incorporate into your routine:
Cross-Training: Swimming
Swimming is a low-impact workout that can help you build endurance and improve your cardiovascular health. Incorporate swimming into your routine once or twice a week to give your body a break from running and challenge your muscles in a different way.
Strength Training Workout: Bodyweight Circuit
Bodyweight exercises can help you build strength and improve your running performance. Try this bodyweight circuit, performing each exercise for 30 seconds with 10 seconds of rest in between:
- Squats
- Push-ups
- Lunges
- Plank
- Mountain climbers
Repeat the circuit three times, resting for one minute between each circuit.
Interval Training Workout: Fartlek Runs
Fartlek runs involve alternating between periods of high intensity and periods of lower intensity. Try incorporating fartlek runs into your routine once or twice a week. For example, run at a fast pace for one minute, then slow down to a jog for two minutes. Repeat this pattern for 20-30 minutes.
By incorporating these workouts into your routine, you can challenge your body in new ways and break through a running plateau.
Hitting a running plateau is frustrating, but it’s not the end of the road. By implementing the tips and strategies in this article, you can break through a plateau and improve your running performance. Remember to switch up your routine, set new goals, evaluate your nutrition, get more rest, and find a support system to keep you motivated. And don’t forget to incorporate cross-training and strength training to challenge your body in new ways. With time and persistence, you’ll break through that plateau and achieve your running goals.
And remember, change comes from within before it materialises on the outside.