Break Through Your Training Plateau with These 5 Strategies

We’ve all been there: stuck on a dreaded plateau! These plateaus come when trying to lose weight, when strength training, and in marathon prep: long period where your progress is minimal, if not stagnant altogether. Not only does this slow your progress down and threaten the reaching of your next milestone, but it is extremely disheartening.

We want to see the fruits of our labor. When things seem “off” and as through you’re not making any progress, it’s time to make changes. Runners at every stage, from beginners to seasoned pros, run into plateaus. There’s no shame in getting stuck…just don’t stay that way!

5 Ways to Break Through Your Running Plateau

Method #1 – Rule Out Running Mistakes

If you’re finding yourself unable to get to the next level, consider the fact that you may be guilty of running mistakes that are hindering your progress. Not getting enough sleep, being too stressed, or dietary deficits all slow you down. Rather than getting frustrated with your performance, try to troubleshoot. It’s likely that one of your habits is hurting you!

Sometimes plateaus happen because we’re stuck in certain habits that don’t have anything to do with running. Just remember, it’s all connected. Instead of focusing solely on how you can run differently or change up your exercise habits, choose a holistic approach. You might be being held back by something you never considered!

Method #2 – Understand What Progression Really Means

Progress isn’t just about running longer, faster, or harder. While these can lead to progress, we’ve got to recognize other ways to move forward. Improvement also comes from doing things differently rather than doing more of the same ol’ same old.

In fact, getting in a rut can be one of the things keeping you stuck on that plateau. Instead of trying to break your rut by adding more to the mix, you might need to cut back. Experiment with easier runs and more rest days. It sounds counterintuitive, but proper rest and recovery is key to effective training!

Method #3 – Try Interval Training

Your body will become accustomed to your running routine over time. Therefore, we push forward with longer, faster, harder runs as we improve. But what do you do if pushing the boundaries of your ability doesn’t seem to work? If you’re seemingly stuck, try interval training. This is when you mix short bursts (say, 30 seconds) of more intense running in with a normal pace.

This can inch you forward to the next level without demanding that you do it all at once. In fact, this is one of the strategies often employed by beginner runners. If you’ve ever heard of Couch-to-5k, you get the idea. These novice, often sedentary would-be runners begin by walking with short, manageable bursts of running at intervals.

As they progress, those running times increase. You can do the same thing with your current routine by adding in bursts of high intensity. 

Method #4 – Focus on Strength Training

Plenty of runners just run. But different types of exercise, strength-training included, allow you to work a variety of muscles and strengthen supporting muscles that you might not directly use while running. This not only helps you avoid overuse and unnecessary injury, but it activates and strengthens muscles you use while running. A different approach can jumpstart progress when you’re stuck! Getting stronger will help you run faster, end of story.

Method #5 – Seek Self-Care

The solution to a plateau isn’t always just pushing through it. Remember, fitness – and by extension, your running performance – is a holistic concept. It incorporates your whole body, your whole life, and all your habits.

Beware of running on “empty.” I already touched on this in the first point, but it’s worth reiterating because it’s so common. You can’t expect to beat your best time if you’re running on inadequate sleep, poor diet, and stressed out. You’ve got to take care of yourself and your body if you want it to do what you want it to do!

Running, no matter how experienced you may be, is an intensive process that demands your best. Don’t get frustrated if you’re not performing up to your normal level. You may just need to step back and prioritize other aspects of your health. That doesn’t mean you stop running – but it means you manage your expectations as you work for a better you, not just a better runner.

What are your secrets for breaking through a plateau? Share in the comments!