This week’s topic is 5+ Ways to Overcome the Running Plateau

What is a Running Plateau?

It’s when a runner’s performance stops improving despite consistent training.

Has it happened to you?

If so, here are a few things that you can do:

1.Figure out and set a goal.

First, take some time to think about what your overarching running goals are. Once you identify the big goal, you can set the little goal that will get you started.

Do you want to run a 10k? Then your goal could be to run a little longer each weekend.

Do you want to improve your pace? Then your goal could be to do a speed drill each week.

Do you want to run a marathon? Then pick a race and start a training plan.

2. Run with a friend.

Friends will push you to run a little faster or a little further than you would have otherwise.

It also makes running a social activity so you will want to show up to get it done.

It takes a lot less willpower to run with a friend than it does to drag yourself off the couch on your own!

And it’s more fun.

3.Create a schedule.

Rather than running whenever and whatever distance you feel like, make a schedule!

It can be flexible such as one long run and 3 short runs.

It can be detailed such as one hill workout, one easy, one tempo, one long.

Do what works for you and try to stick to it.

4.Try interval training. 

Interval training is to run faster than normal for a short period of time and then run or walk or stand until you are ready to do it again. 

It will help you get faster by improving your cardiovascular strength (i.e. strengthen your heart and lungs so you don’t get out of breath as easily).

It will also get you mentally used to running faster than your usual pace.

And it’s less boring just just running.

5. Run hills

Running hills uses different muscles than running on flat ground.

It encourages the use of your glutes and abdominals, which might not be activated otherwise.

It’s hard but worth the effort if you want to improve your running.

6. Add strength training

If you JUST run, try adding some strength training activities.

Focusing on exercises to activate and strengthen your glutes, abs, quads, hamstrings, calves, and hip flexors can make a huge difference in your running.

It also adds variety to your weekday runs.

7. Sign Up for Races

If you have a race on your schedule, you will be more motivated to keep up with your runs.

At races, you will meet other runners and perhaps find a new running partner for your weekday runs.

And you WILL run faster in a race than in an everyday run.

Happy Running! Have you ever hit a running plateau?  What did you do to overcome it? Please share.

 

 

 

 

 

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It’s Friday so I’m also linking up with bloggers, Me (My First 5K and More), Running With Attitude, Run Laugh Eat Pie, Runs with Pugs, and the Running Teacher!

So Join in!

And don’t forget to link back to your hostesses and visit some other bloggers.