Overcoming a Running Plateau

“I don’t understand why I’ve stopped getting faster. I’m doing the same things that I did the last couple of races.”

The answer is actually: that’s WHY you’re not getting any faster. At some point, what has worked in the past will not get you to the next level.

Part of getting faster or running longer distances is adaptation and change. Doing the same thing over and over will inevitably lead to a plateau. That does not mean what you did before wasn’t the right choice; it just means it’s not the right plan to move you forward now.

Once you hit that time in your training when you are no longer seeing gains, it is time to step back and identify what the opportunities are to introduce new stimuli or to optimize your current protocol.

This will look different for everyone, but some ways to break through that plateau include:

1. Identify gaps in your training plan- What are the things that you should be doing that are not currently part of your process. Maybe you have not included speed work previously. Perhaps it’s time to incorporate strength training.

2. Optimize the things that you are doing – Pick one or two items in your training process that have been somewhat successful, but could be better refined. For example, maybe you are fueling during your marathon, but are taking in just the minimal amount of carbs per hour. It may be worth training with more gels for a greater carb intake on race day.

3. Change something up – Determine areas in which you may need new stimuli. If you have been running the same mileage in your prior training plans, you can increase your base and peak mileage. If you are training for a marathon and have only included interval workouts, integrate more tempo and marathon pace work.

4. Work with a coach – A run coach can offer new perspectives, help you hone in on the areas for improvement, and personalize a plan to help you break through to the next level.

Plateauing can be a natural part of the training process. This does not mean you no longer have the capacity to adapt or get faster, it just means that something needs to be modified. Your body (and mind) needs to be pushed in a different way to catalyze this change. It requires you to step outside of your comfort zone, which can be scary. However, with running, as with anything else, the challenging of your limits is what propels you forward and helps you realize your goals.