How to Break Through a Running Plateau
Running plateaus can be frustrating, especially when you're putting in the effort but not seeing the progress. Everyone hits a plateau at some point in their fitness and running journey, so please know that this is normal. Understanding what causes these plateaus and how to overcome them can help you break through and reach new levels in your running.
What Causes Plateaus in Performance?
Several factors can contribute to a running plateau:
Training Too Hard or Too Frequently: Over-training without sufficient recovery can lead to burnout and stagnation.
Insufficient Recovery: Your body needs time to adapt and rebuild after workouts.
Lack of Variety: Running the same distance at the same pace each week can lead to a plateau.
Poor Nutrition or Hydration: Not fueling your body properly can hinder performance and prolong recovery from hard or long efforts.
Inadequate Sleep: Sleep is crucial for recovery and performance.
Stress: Both physical and mental stress can impact your running.
Underlying Health Issues: Nutritional deficiencies or hormonal imbalances can prevent progress.
Evaluate Your Current Training
Take a close look at your training routine by considering the following questions:
Are you incorporating cutback or down weeks to allow for adaptations?
Are you adequately recovering from hard workouts?
Are you experiencing burnout and fatigue?
Are you running everything too fast?
Are your workouts challenging enough?
Are you running consistently?
Would you benefit from running less?
Are you periodizing your training for adequate builds and breaks?
Examine Your Lifestyle
Your lifestyle choices can significantly impact your running performance. Focus on these three main areas to ensure you’re able to support your training load:
Sleep: Aim for 8-10 hours of sleep per night to ensure proper recovery.
Nutrition and Hydration: Fuel your body well before, during, and after your runs. Ensure that you are eating adequately on rest days to support the upcoming training.
Stress: Identify and manage any additional stressors in your life, such as work, family, or significant life or routine changes that can impact your training and recovery.
Optimize Your Health
Fitness plateaus can sometimes be caused by nutritional deficiencies (e.g., iron, Vitamin D, B12) or hormonal imbalances. Consider getting blood work done biannually to check your levels and ensure your body is primed for performance.
Remember, your body isn’t able to distinguish between life stress and training stress, which can lead to hormonal imbalances and a drop in performance. If you’ve got a big life change coming up (job change, a wedding, a cross country move, getting a puppy, etc.), it may not be time to train for a marathon, but maybe you can still benefit from and manage a lower volume, higher intensity training block focused on improving your 5K speed. Make sure you have the capacity to train for your goals without risking burnout.
Periodize Your Training
Many athletes are constantly in race mode, moving from one training cycle to another without clear focus or purpose. It's essential to take breaks from hard training both mentally and physically. Zoom out on your year and periodize your training to support your overarching goals. This prevents your body from being in a constant state of stress and allows for recovery and growth.
Make Changes
Consider making the following changes to your training routine:
Run Less: If you're struggling with recovery or burnout, reduce your volume and incorporate rest days. Lean into cross training to allow more recovery time between runs.
Run More: If you're not running at least three times a week, increase your frequency and consistency.
Strength Train: Adding strength training can improve power, speed, and injury prevention.
Add Down Weeks: Reduce your volume and intensity every 3-4 weeks to prevent fatigue and burnout and allow your body to adapt.
Add Variety: Incorporate speed work or change the training stimulus. A coach can help ensure you progress safely if you’re unsure how to do this.
Train for a Different Goal: If you've been focused on the same distance or goal, switch it up. Training for a different distance can provide a mental and physical break.
One-on-One Coaching
If you’re struggling to break through a running plateau on your own, we offer a variety of coaching and training solutions, including private one-on-one run coaching, custom training plans, consultation calls, and strength training. Our active team members receive exclusive perks such as discounted blood work, access to a running form program, and discounted strength training which all come together with our coaching services to support a well-rounded runner. Review our training solutions here.
