My Thoughts on Breaking Through Running Plateaus & Dry Spells
Have you ever felt stuck with you running? Like you are running your miles but they are 1: feel ‘bleh’, you have to stop every 10 seconds to catch your breath or 2: you just don’t feel like running, like at all.
I can totally relate. After my first half marathon, I went through a season of hitting injury after injury and literally feeling like there was a glass ceiling with my running. I wanted to run faster and longer, but I couldn’t break through that wall and man. was I frustrated. Because we all know, as runners, injuries and plateauing are the WORST.
Now over the past year (really after having Benaiah) I’ve done a TON of learning, reading, listening and have really approached running in a totally different, smarter (not harder) way than I ever had before. And it’s paid off, less injuries and a PR. I think I can call that a win.
Running doesn’t have to be complicated, but it does take strategy, it does take work to get to the place and the goals you want to get it. The awesome thing about running smarter, not harder is that if you are a fellow BUSY runner like me (hello, we do all the things) is that you can know it IS possible to hit those PRs and break through plateaus without spending hours and hours working out.
A couple practical ways that I make sure to keep my running fresh and continue to see progress is
- Take recovery days seriously! (This one I struggle with the most) Honestly, this is the one I struggle with the most and I am 99.99% sure that is why my IT bands flared up a week from my most recent half marathon. But, I am learning and realizing that the elite runners (think like Meb and Kara and Jordan and Molly and Shalane) all take their easy days really, really easy. And easy usually means doing a 1-2 minute slower pace than their marathon pace. Isn’t that mind blowing? That means that my easy miles should be around 9-10 minute mile! I have the HARDEST time doing this, but one of my new goals for this next training cycle is to incorporate more easy running into my routine. I know that if I have enough easy days and my body can actually fully recover, I will be able to run really HARD on my hard days! And that really excites me. So, make sure to take those easy days, easy. They help your body recover and get ready for your next hard workout.
- Change up your route Often times, when my running is feeling less than thrilling, I try to find a new route. A great way to have an exciting run is to get lost (haha – just kidding, don’t try that out!) But in all seriousness, find a new fun route. I find that my runs go super fast and are really fun when I am just out there exploring the world around me!
- Change up your paces Something else that helps me, is throwing in a few ‘pick-ups’ So maybe you are running a 5 mile run, what about throwing in a couple faster minutes each mile. You will be surprised by how quickly the miles fly by and how much more fun your run is with variety! I have a couple different paces I try to hit through the week: MP (marathon pace) T (threshold/tempo pace) and E (easy pace) all of these different paces serve a purpose and keep the run more interesting than just hitting one pace all the time.
- Run with friends A run always go by more quickly with friends! I don’t always run with friends (usually I like to run by myself) but around once a week, a run with friends is so fun. I try to run with friends on my easy days, so I don’t have to worry about pace and just run together and carry on a conversation. Having some company always makes me look forward to a morning run!
- Pick a goal and make sure it stretches you! This is another one that I know helps me a TON with my training. When I don’t have a race on the calendar for a while, it is a whole lot easier to skip a run, cut a workout short, or add in a few more extra easy days than necessary. But, when I do have a race on the calendar and a goal that will stretch me, I wake up excited to see what I am truly capable of. Something that I am learning recently is that most of the elite runners simply want to see what they are capable of. So they push themselves to their limits and see just what exactly they are able to do. What would life look like if WE (and by we I mean I) had that mindset? Just how much farther would we go.
I hope these tips, help you to stay encouraged in the daily grind. There’s something about the “grind” that I love. I love getting out there every day and just doing it. I love making memories with my son and spending time with him (and my stroller). I love using every day to strive to become a little better. Because it’s in the small victories (whether that’s an amazing tempo run or just lacing up your shoes) that lead up to something GREAT.
- What was your run like today?
- How often do you find yourself in a ‘meh’ zone with running?
- Do you have any upcoming races?