OT runners: how do you overcome plateau's?

quote:

---

I have trouble extending my running distance. If I decide I'm going to run for distance, I can't get past my normal distance. Any suggestions?

---

I start with short distances when I am a plateau. First thing for me though is to make sure my body is up to the increase distance, that may only be 400' block.

Work at the new distance, short as it maybe for a week before adding another 400'. Eventually I break through a plateau at a comfortable rate.

Stop running



Lift heavy

Yea i agree with the short distances. When i run on a treadmill I will just increase by .5 of a mile. Then after I hit my goal I throw it up to like 8mph and sprint for as long as i can. I rarely run on pavement as I can never keep a pace. I run the first mile like 2 min faster than i normally do on treadmill and im wore out and have to walk

quote:

---

Do you train with a heart rate monitor? When I was training for my marathon, I found that if I ever got up into the 160's that it was just a matter of time before I was done. But if I kept my hr right around 150, I could keep going as long as I wanted.

---

Never used one. Is that what I see people wearing around their chest? How much are they? I didn't realize they helped that much.

quote:

---

Good tip about the extending it short distances

---

Based on that world renowned logic, "how do you eat and elephant" I use that a lot when things seem a bit overwhelming

quote:

---

I can't get past my normal distance. Any suggestions?

---

Do an out and back course and turn around more than halfway past your normal run. Either you run further than normal, or you gotta walk home.

quote:

---

I have trouble extending my running distance. If I decide I'm going to run for distance, I can't get past my normal distance. Any suggestions?

---

Best training techniques combine many different types of running.

Long slow running is but one aspect of running. Also include speedwork, interval training, tempo runs, and easy days.

The body gets used to doing what you ask to do. If you never ask it to do more, it won't do more. You have to push the hard days hard, run the tempo days well, and take the easy days easy.

By constantly pushing the body, the body will not really plateau until you are at the most your body can physically do. Now if you are already a running beast, your improvements will be minimal and likely you will start regressing due to age at some point. Also, the more you have been running the smaller the improvement will be.

The key to avoiding a plateau in a beginning runner is to mix up training techniques because successful fast running deals will all aspects of the training from speedwork to interval training to long slow days to easy days.

When training the hard stuff you will be able to run the longer stuff at a quicker pace. But always remember that the easy days are just as important.

There's no plateaus where I live

If you are looking to increase your distance, slow down your pace and hydrate/fuel properly.

Sprint workouts are great to increase your endurance. Find a local track and do some variations on the track at distances no more than a mile.

Find someone to run with. Group running allows for a little more motivation to toughing out a run and getting over a hump.