If you’ve been running for a while, you might have felt that frustrating sensation of hitting a plateau – where progress seems to stall, and those personal bests just don’t seem to come as easily. It’s a common experience for runners at every level, and the good news is there are ways to break through and keep moving forward. Here are some tips and tricks from us at RunThrough:
1. Mix Up Your Routine
Sticking to the same types of runs, paces, and distances is one of the most common reasons runners hit a plateau. Try adding variety to your weekly routine – introduce interval training, add hill repeats, or try a long, steady run at a slower pace. Each of these can challenge different muscle groups and energy systems, helping you adapt and push beyond your current limits.
2. Set Small, Achievable Goals
When you’re working towards a big milestone, focusing on smaller goals along the way can make a world of difference. Breaking down your larger goal into manageable steps – like improving your 5k time by a few seconds or adding one more hill to your interval training – can help you track progress more frequently and keep you motivated.
3. Consider a Running Coach
Sometimes, an outside perspective is exactly what you need to identify areas for improvement. A coach can analyse your running form, offer targeted advice, and help you structure your training plan to maximise gains. Our partners at New Levels Coaching share RunThrough’s ethos of “by runners, for runners,” and specialise in tailored coaching plans to help runners at every stage break through plateaus and stay motivated.
4. Focus on Strength and Flexibility
Adding cross-training and strength exercises into your routine can be instrumental in overcoming a plateau. Building strength in key areas – particularly the core, glutes, and hips – can improve your running form, reduce injury risk, and even enhance endurance. Flexibility work, like yoga or dynamic stretching, can also help your muscles adapt to the demands of running, preparing you to take on new challenges.
5. Rest and Recovery
Sometimes, the solution is simpler than it seems. Overtraining can cause physical and mental fatigue, leading to a plateau in performance. Make sure you’re getting adequate rest, prioritising sleep, and incorporating rest days or lighter training weeks to let your body rebuild stronger.
6. Mindset and Mental Training
Finally, overcoming a plateau often requires a mental shift. Celebrating small wins, staying patient with the process, and remembering why you love running can all help maintain a positive attitude. Trust that every run is contributing to your growth, even if progress feels slow.
Moving Forward with Confidence
Hitting a plateau is a natural part of every runner’s journey, but it doesn’t mean progress has stopped for good. Embrace the challenge, mix things up, and, if you’re looking for extra guidance, explore a personalised training plan with New Levels Coaching. Every step forward – no matter how small – is a sign that you’re growing as a runner. Keep pushing, keep believing, and know that the best is yet to come!