How To Break Out Of A Running Slump

Beginner runners are typically surprised at how quickly they improve. Someone who has never run before may find himself comfortably running a 5K in just a few short months. For runners who stick with the sport after these initial gains, however, continuing the path to improvement can be a challenge. Gaining speed or endurance requires a commitment of time and hard workouts. It is easy to think you have reached the peak of your running, but with dedicated training and challenging workouts, most recreational runners can cut minutes off their best times.

Step 1

Check for signs of overtraining. Overtraining can slow your progress, regardless of how hard you work. Working harder will only hinder your efforts to break out of a slump. Signs of overtraining include loss of appetite, poor quality sleep, fatigue, a heavy feeling in the legs, loss of enjoyment in running and an increase in your morning pulse rate. If you think you are suffering from signs of overtraining, get more rest and put training on the back burner for a few weeks.

Step 2

Switch up your training routine. If you normally spend a lot of time on track workouts, try fartleks, which are speed drills you do on the road or trail. Run at a comfortable pace, then look for a distant marker like a telephone pole, run hard to that point and then resume your comfortable pace. Repeat throughout your workout.

Step 3

Add hills or stairs. If most of your running is on level ground, add hilly runs or run bleachers or stairs. Working against gravity causes your body to work harder, and you will notice the benefits once you return to level ground.

Step 4

Find a running buddy. Choose someone who is a faster runner than you who will challenge you to push your pace. Even one run a week with this person can boost your speed.

Step 5

Sign up for a race. Having a long-term goal makes it easier to focus on your training and stick to a challenging schedule, which is necessary to break out of a running slump.

Step 6

Keep a running log. Use a notebook and pencil to record details of each workout, as well as the time of day of the run and how you felt before, during and after your run. Over time, you will see patterns about when you run best and what factors, such as weather, affect your running.