{"id":31484,"date":"2014-09-01T11:15:28","date_gmt":"2014-09-01T15:15:28","guid":{"rendered":"http:\/\/dailyburn.com\/life\/?p=31484"},"modified":"2016-07-14T16:03:30","modified_gmt":"2016-07-14T20:03:30","slug":"running-tips-plateau-interval-workouts","status":"publish","type":"post","link":"https:\/\/dailyburn.com\/life\/fitness\/running-tips-plateau-interval-workouts\/","title":{"rendered":"Hit a Running Plateau? Get Past It With These Tips"},"content":{"rendered":"
\"Get
Photo: Pond5<\/a><\/figcaption><\/figure>\n

Running doesn\u2019t discriminate \u2014 it\u2019s a sport for people of all ages, shapes and sizes. Just like any other type of physical training, practice will get you ahead and make you better than the rest. However, because runners often go it alone, it can be easy to cap out and stop making progress. So how do you pinpoint the problem and figure out what can you do about it? Use these expert tips to get past your running plateau today.<\/p>\n

See the Signs<\/b><\/h3>\n

The first and most common plateau that a runner will face is boredom. \u201cIf you find yourself counting the seconds<\/a> until your workout is over, you are definitely hitting a mental plateau,\u201d says David Siik, running coach and trainer at Equinox. \u201cIf your runs are no longer inspiring you, it\u2019s time to make a change.\u201d<\/p>\n

Plateaus can also be accompanied by a struggle to get faster, or a standstill in weight loss if you\u2019re running to shed pounds, he says. When the encouraging results come to a halt, how do you grab the reigns and break through?<\/p>\n

Make a Change<\/b><\/h3>\n
\n

\u201cPlateaus happen not always because you are running too much, but often as a consequence of too much of a certain type of running.”<\/p>\n<\/blockquote>\n

\u201cPlateaus happen not always because you are running too much, but often as a consequence of too much of a certain type of running,\u201d says Siik. Switching variables can help keep your routine fresh and effective. For example, doing hill work<\/a> will help you build strength, which in turn will make you faster. \u201cBecause hills cause you to have to push up<\/a> to fight gravity as well as forward, you will require a lot of power to do so,\u201d says Siik.<\/p>\n

If you\u2019re having trouble holding a pace, Siik recommends doing more endurance training with shorter recoveries, meaning faster pace with less downtime to rest.<\/p>\n

Successful runners vary up their training to avoid plateauing and instead peak at just the right time, he says. Keep in mind, not all of those workouts should be running-specific. Sometimes stepping away from the pavement can be just the right medicine. \u201cYou can keep some running in your life, but move into a three- to four-week period of swimming<\/a> and biking<\/a>, or yoga and strength training,\u201d says Siik. \u201cThen come back<\/a>, reset, and go after it again.\u201d<\/p>\n

When to Worry<\/b><\/h3>\n

If you reach a roadblock with weight loss, building endurance, or hitting a new personal record (PR), it can be frustrating \u2014 but it\u2019s extremely common. \u201cI believe plateaus are important. They keep us from pushing too hard, too fast,\u201d says Siik. \u201cOur brilliantly complex bodies need some of these to adapt, adjust and repair before you ask them to go further.\u201d Be careful, though, not to become too complacent in these types of stages for too long, or you may end up struggling when trying to bounce back.<\/p>\n

If more than three weeks passes, unattended-to injuries or muscle imbalances may be to blame. \u201cEven a very small one, like a nagging ache from a bad night\u2019s sleep, can cause you to run funny, which can escalate to a problem that prevents you from getting any better,\u201d says Siik. Always address any signs of pain or overuse before you get back to running again.<\/p>\n

How to Get Over the Hump<\/b><\/h3>\n

While running may be a cheap sport that\u2019s easy enough for anyone to do \u2014 it\u2019s actually a lot more sophisticated than it gets credit for. If you want to keep from plateauing and continue to progress and hit new PRs, it\u2019s important to keep your body in the best shape possible.<\/p>\n

Assuming you\u2019re healthy and injury-free, Siik suggests a three-week plan similar to a mini track season. \u201cTake yourself through periods of strength training or hill work interval training, followed by endurance,\u201d he says. \u201cOr try long intervals with tough recoveries, followed by speedwork<\/a> \u2014 Tabata<\/a> or other sprint training.\u201d Cycling through these will keep you moving in the right direction.<\/p>\n

Looking for a routine to get you started? Try this interval treadmill workout from Siik\u2019s Precision Running<\/a> class at Equinox.<\/p>\n

Interval Treadmill Workout<\/b><\/h3>\n

The method works by gradually breaking down a 60-second interval into a 45- and 30-second interval. You\u2019ll do this three times in the workout. As each break down gets faster the corresponding incline gets smaller. It\u2019s important to choose an ending speed based on your estimated best 60-second speed (the fastest you think you can go for 60 seconds on your final interval). Simply start 1.8 mph slower than your ending goal<\/b> and everything else falls into place. Note, for beginners, SiiK suggests starting at 4.0 mph, and more advanced runners start at 8.0 (intermediate runners can follow the numbers on the graphic below).<\/p>\n

You\u2019ll add 0.3 mph to each interval as they get shorter, but the challenge is to start each with the ending speed of the previous 30-second interval. After a few minutes warming up<\/a>, get started and you\u2019ll be done before you know it.<\/p>\n

\"Interval
Photo courtesy of Equinox<\/figcaption><\/figure>\n","protected":false},"excerpt":{"rendered":"

Not making any running progress, despite all the leg work? Your training may be to blame. Learn how to pick up the speed (interval workouts included!). <\/p>\n","protected":false},"author":11,"featured_media":31489,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_seopress_robots_primary_cat":"","_seopress_titles_title":"","_seopress_titles_desc":"","_seopress_robots_index":"","site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[21,24,6],"tags":[288,108,341,357,285,100],"class_list":["post-31484","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-cardio","category-exercise","category-fitness","tag-cardio","tag-running","tag-tax1living-well","tag-tax2running","tag-weight-loss","tag-workout"],"acf":[],"_links":{"self":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts\/31484","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/users\/11"}],"replies":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/comments?post=31484"}],"version-history":[{"count":0,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts\/31484\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/media\/31489"}],"wp:attachment":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/media?parent=31484"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/categories?post=31484"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/tags?post=31484"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}