Do you want to get faster at running? How can you overcome that performance plateau and take your running to the next level.
We’ll all likely plateau in our running, but everybody is different so your approach may need changing. When you hit a performance wall, it’s due to factors specific to the type of runner you are. The good news is that identifying these factors will allow you to take your running to the next level.
These are 3 common reasons why runners plateau and what you can do about then:
Low Quality, Miles or Intensity.
You’re doing every run at the same distance or intensity, following the same route. You’ll have made good fitness gains to begin with but now you start to wonder whats next?
How to fix this
Consistent 80/20 Training.
Watch this video from Stephen Sellers.
You’re likely a newer running, who doesn’t get out consistency and when you do run the same route/distance/pace.
- Firstly, get consistent. Turn that 0-3 runs per week into 3-4.
- Secondly, ensure one of your runs is a session so you’re picking up the intensity and pushing your body. See my Training Sessions.
- Thirdly, slow down your other runs, rather than trying to knock every run out the park.
You want to wake up the fast-twitch muscle fibres and boost your VO2 Max. Try mixing in sprints, hills or progression sessions, but ensure you take your other runs easier to give your body time to adapt. The purpose of this is to improve your aerobic capacity.
Ignoring Form
How to fix this
Dynamic Warm-ups, Strengthening and Form Drills
If you’re never paid attention to how you run, then there is performance gains to be had!
For those who are at or near their VO2 peak, logging more miles and adding more speed work poses a bigger risk of injury than the potential reward. If you’ve been running for a long time and you’ve done everything right, the only way to squeeze out a little more performance is by improving your running economy.
- Firstly, start out with a solid dynamic warm-up to raise your muscle temperatures. Move all your major joints through their range of motion. Lunges and squats are a great way to get the blood flowing to your muscles. Just launching into a run forces your body to warm-up during the first five to ten minutes of the workout, increasing the risk of injury.
- Secondly, ensure you have good running form. Everybody is different but I found The Lost Art of Running book and Strength Running podcast great sources of advice. Knowledge is power after-all.
Poor Recovery Habits
How to fix this
Unless you take the time to refuel, rest and hydrate, the advice above isn’t going to take you far.
Not every runner can train for an hour or more, six days a week, and still have time for adequate rest and nutrition. Running yourself ragged won’t make you a stronger runner; it will make you an injured runner. It’s better to cut your weekly mileage or the number of days you train and spend that extra time on good recovery habits.
If your post-workout meal is a chocolate bar or a beer, you’re not doing yourself any favours. Make it a rule to fuel with good quality food after your run. Porridge, Eggs, Nuts are all good choices. If one of your goals for running is to lose weight, then make sure that your post-workout meal is just that, one of your meals.
Finally, the best thing you can do for your running, other than running, is sleep. That’s when your body’s adaptations occur and tissue is repaired. Turn off Netflix and put down your phone!
Faster at Running Summary
Through these 3 areas, it should give you a focus and food for thought on how to mix up your running. Mix up your training, Pay attention to form and Recover Well!
Be sure to checkout my posts on What is interval training about? and try one of the Training Sessions! If you’re unsure how to approach your training and want advice be sure to work with a Online Running Coach.
