The dreaded plateau. It happens to most runners at one time or another, usually 6 months or a year into their training schedule. No matter how many times a week you run, or how many miles you put in, you can’t seem to beat your 5K or 10K time. For each runner the plateau occurs at a different point, whether trying to break that 10 minute mile mark, or in getting to a 20 minute 5K. But the plateau occurs all the same. Here are a few tips to try to help you break through that plateau and increase your pace time for your runs.
1. Try adding some chi running methods to your form. With chi running, you keep your limbs close to the body and your core muscles tight, conserving energy. Using a shoe like the New Balance 801 which is good for midfoot strikers can help you keep those strides short at quick.
2. Add some intervals. Fartleks (speed out, jog back intervals) are a great way to start incorporating intervals into your routine, and if you try them barefoot they can become fun and adventurous on a whole new level. For your basic fartlek, find someplace where you can comfortably sprint uninterrupted for a set distance, usually a quarter of a mile. Mark the start and end points of your distance. Then sprint the distance and jog back slowly allowing for recovery. Your first week, try running 1.5 miles in this manner, so that’s 3 sprints out, and 3 jogs back to your start. After that, try adding an extra fartlek (that’s one sprint out, jog back combo) every couple of weeks. Soon you’ll find that your race pace is faster!
3. Try some trail running. Getting off the beaten path (in some trail shoes like the New Balance 810) can provide a change of scenery and emotion that can kick you into a new gear both physically and mentally. The little hills and slippery gravel you encounter on the trail will help train your body to power through the asphalt on your next road race.
4. Find a friend. There are few things that can help you increase your speed more than some friendly competition. Practice playing tag on your training runs or competing against someone during your fartleks will help you push yourself through the pain to improve your speed.
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