It often happens that running results stop growing at a certain point. And often getting out of stagnation in sports is as hard as getting out of a severe depression. However, not everything is so hopeless. Let's take a look at the main causes of stalled running performance and how to address these causes.
Monotonous load
The body knows how to get used to everything. And this is the main principle on which any workout should be based. If you will be run every daylet's say 10 km, then at a certain moment the body will get used to this distance so much that it stops using the body's reserves, and the speed will not increase.
Therefore, always vary your running loads. Include different distances. Run shorter, but faster, so-called tempo runs.
Add line running. For example, do 5 times 1000 meters at a speed slightly faster than the speed of your tempo cross. Rest between runs for 3-4 minutes.
Insufficient leg strength
In addition to getting used to, constant running without strength training threatens with the fact that the legs will not have enough strength. Therefore, if you want to progress regularly, then be sure to train your legs for running.
There are a number of basic leg workouts. These include jumping rope, squats, barbell squats, stop exercises, barbell lunges, pistol, or single-legged squats.
There are many more leg training exercises. But these can be called basic. And even if you only do them, then the results will definitely go up.
Low endurance
In addition to strength training, an important criterion in a runner's training is the amount of kilometers run. This volume differs depending on the distance. And if you are preparing for 10 km, then a month it will be enough to have 200 kilometers run, including a warm-up, a cool down and various runs. Also, do not forget about general physical training.
If you get ready for the marathon, then, in order to adequately run 42 km 195 m, it is necessary to have a volume of at least 400 kilometers run per month.
It is this volume that will give the minimum required endurance. However, you should not chase just mileage. Without GPP and running along segments, a large volume may not give the desired result.
Incorrect technique
Very often at some point you have to think that the running technique that was before cannot allow you to run longer and faster. Therefore, you need to think about how to rebuild your running technique. Depending on your physical performance, you must select the technique for yourself. The most economical running technique has several features:
Relaxed shoulders, flat body, tilted slightly forward. The foot is placed on the front of the foot. In this case, the stops are placed on the same line. The thigh rises a little higher so that, having passed in a circle, put your foot not in front of the body, but exactly under it.
This is how Kenyan and Ethiopian runners run.
Improper nutrition
Finally, if you are not eating properly, your body may simply not have enough energy to run.
First, eat less fatty foods. They should be eaten, but in small quantities.
Second, long-distance running requires a lot of glycogen, so eat carbs. And the more the better.
Thirdly, your body must have enough enzymes that help break down fats and convert them into energy. If these enzymes are not enough, then at some point in running you will simply suddenly run out of strength. Therefore, you need to eat more protein foods rich in just these enzymes. And also fruits and vegetables, which contain many essential vitamins.
Never give up on yourself if you cannot improve your running results. You just need to rebuild your training program very slightly and improve your nutrition. And the result is not long in coming. And don't forget, no matter how you train, one day a week should be rest.
