When you discovered running, you might have initially found it tough and then got into the swing of it relatively quickly. “When you first start running you’re going to see very big quick improvements,” says running coach George Anderson (runningbygeorge.com). “But when you get closer to your potential, you have to work harder and find those small gains just to stand still.” Whether it’s not getting any faster, running out of steam or getting injured, we look at some common running dilemmas and what to do about them…
NOT GETTING ANY FASTER
Your training needs to be more demanding. You can’t always run at the same pace or cover the same familiar route. “To improve, your training plan has to be progressive,” says Professor John Brewer, Head of the School of Sport, Health and Applied Science at St Mary’s University (stmarys.ac.uk). “You have to set yourself a slightly harder challenge. The easiest way to do that is to increase intensity and incorporate speed endurance work into your plan. That might be interval sessions, or it might be hill running; something where you are taking your body out of your comfort zone and you will adapt.
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About Women’s Running
Re-start your running with the new issue of Women's Running, out now! We'll show you seven ways to break out of a running rut and how to come to terms with a new way of running when your times are on the decline. We've got expert advice on the steps you need to take now if you're planning for a spring PB next year. Plus, find out how running can help you be more mindful; be inspired by three women who celebrated big birthdays through amazing run events; and find out how to run if you have asthma. Giving your nutrition a re-think? Read a dietician's no-nonsense advice for fuelling your endurance sessions and read our special report on carb cycling for runners. You'll find all this plus the best kit reviews for road and trail, workouts for runners, and much more!