A running plateau is when your running performance starts to stagnate. It can be frustrating to hit a plateau, as it can make it difficult to continue improving your running.

But before we talk about breaking a running plateau, it's important to remember that if you hit one in the first place is both natural and a sign that all of your hard work up to this point has paid off.

Why does a running plateau happen?

A running plateau can happen for a variety of reasons.

Training too hard

If you're running too hard, your body may start to struggle even more. Overtraining can cause your muscles to become depleted of energy, leading to a plateau in your running.

Too much stress

Stress can cause your body to stop adapting to the constant strain of running. As your body becomes more used to this level of stress, it can start to struggle to keep up. Similarly, your mental state can also affect your running. If you're feeling stressed or unmotivated, it can be hard to push yourself to continue improving.

Too little variety

When you run the same way all the time, your muscles and mind get used to that pace. If you don't introduce new routines, goals, types of exercise, and so on, it's a lot harder to challenge your body and your mind.

Too little challenge

Challenges appropriate to your level help propel you forward. If you're not regularly running races or completing tougher workouts, your body may start to plateau because you're not pushing yourself hard enough. Raising the difficulty of your runs will help to keep your muscles and cardiovascular system challenging and progressing.

Too little sleep and recovery time

If you're sleeping little, or badly, and recovering poorly if at all, your body can't build the energy it needs to improve. When you're sleep deprived, your body will start to struggle to recover and rebuild after workouts. Good sleep allows your muscles to repair and rebuild, which helps you improve faster.

Poor diet and fueling

Nutrition is a key element in any training program, however easy or hard. When you're not giving your body the fuel it needs, your muscles will start to ache and fatigue quickly. When you're not getting enough protein, carbs, and vitamins and minerals, your body can't produce the energy it needs to run efficiently or avoid a plateau.

Breaking the Plateau in 5 steps

Breaking the plateau may seem hard, but you can certainly do it with a good running plan and training strategy. Here are some tips to break the running plateau.

1. Make sure you're getting enough sleep

The first step to breaking a running plateau is ensuring that you're getting an adequate amount of sleep. Lack of sleep can lead to poor muscle recovery and growth, which will impede your progress. Aim to get at least 7 hours of sleep every night.

2. Fuel your body properly

Many runners unknowingly sabotage their training by not providing their bodies with the right fuel. Make sure to eat a balanced and nutritious diet that includes plenty of protein, carbs, and vitamins and minerals. Eating the wrong things can lead to a running plateau or even injury.

3. Challenge yourself regularly

Don't be afraid to increase your difficulty or mileage levels in your runs from time to time. This will help keep your muscles and cardiovascular system active and progressing.

4. Take breaks often

If you find yourself hitting a plateau, take some time off to allow your body to rest and recover before starting over again at a harder level. This will give you the best chance of continuing progress in your running journey.

5. Be patient

It can take a while to break through a running plateau, but with the help of these tips, you'll be well on your way to reaching your fitness goals.

Bonus tip: find a coach

Having a coach can help you reach your running potential faster and avoid plateaus altogether. A coach will monitor your progress and offer tips and advice as needed.