Have you ever been running just fine and then all of a sudden you have no juice in your legs? You can run 9:45 pace just fine but if you try for 9:30 it's like the energy was drained from your body.
Many runners hit a plateau and stagnate; they run the same times at races and get frustrated. But the big mistake is to do more of the same.
Instead, a big-picture look at your training can give you a clear picture of what needs to be changed, fixed, or upgraded so you can keep improving. Most of the time, a few simple tweaks can result in dramatically faster race times, far fewer running injuries and much higher energy levels.
More: How to Run With More Energy
You'll inevitably hit a plateau or feel like you're working hard but not improving at some point in your running career. Let's look at specific ways you can reenergize your running and boost performance.
More: Should Running Training Emphasize Performance or Physiology?
Don't Burn the Candle at Both Ends
If you're training hard, you can't also stay up late chasing girls (or guys), party all the time, and eat a fast food diet.
More: 2 Simple Diet Truths Every Runner Needs to Know
The biggest lifestyle issue that contributes to runners hitting plateaus is not getting enough sleep. The value of sleep simply can't be overlooked because you actually don't get faster when you're hammering a long run or a tough interval workout. You get faster when you recover from and adapt to the stress imposed by that effort. This stress-adaptation process requires a lot of sleep.
More: The Single Best Way to Recover Faster From Workouts
Next, make sure your diet doesn't resemble that of a freshman frat pledge. There are usually three ways that runners' diets suffer:
- Not consuming enough calories. You need to keep your fuel levels high if you expect to run a lot.
- Chronic dehydration leaves you sluggish and lethargic. Check the color of your pee—it should be pale yellow or straw colored.
- Not eating enough carbohydrates. Carbs are your body's preferred type of fuel; it's the "rocket fuel" you need to run fast.
More: Active Cookbook: Healthy Carbs for Endurance Athletes
Train Smart, Race Fast
Another HUGE issue is not structuring your training the right way. In other words, you don't train smart. Here are three ways to make sure you keep improving:
Run a long run every week. It's critical to run a longer run every weekend to keep building the endurance that will ultimately support your faster workouts.
More: What's the Best Pace for Long Runs?
Long runs also give you the muscular armor you need to prevent unnecessary soreness, provide more power during challenging workouts, and maintain an overall higher workload.
Run many different paces. Many runners usually do most of their running at the same pace. If you don't ever run fast, you won't ever race fast.
More: 4 Speed Workouts for Beginners
Just think: Without varying your speed, you'll inevitably hit a plateau and have only one speed (SLOW!). Here are three ways to start running different paces:
- Run a faster workout every week.
- Your short runs should be your slowest runs of the week (to help with recovery). Your long runs can be 10 to 30 seconds faster.
- Two or three times a week, run 4 to 6 accelerations after your easy runs. These strides force you to run fast but only for about 20 seconds. You could also try hill sprints.
More: 3 Hill Workouts for a Faster 5K
These pacing upgrades will help you feel better on your runs and, ultimately, race faster.
Run more. This simple adjustment can make all the difference because most runners simply aren't doing enough volume. Set a goal of increasing your overall weekly mileage by 10 to 30 percent over the next 3 to 4 months.
More: How to Increase Your Mileage Safely
These strategies focus on the "big wins" you should strive for in your training so you can build more fitness, prevent injuries, and feel more energized. Soon, you'll be surprised at how fast you're able to run.
More: How to Train for a PR
Sign up for your next race.