by Eliza Sterling

Experiencing a slump in your running motivation post-lockdown? You’re not alone! After initially setting strong running paces and comfortably achieving 5k milestones during the lockdown, many of us have hit an unexpected plateau. But fear not—summer can be the ideal time to overhaul your approach to running fitness and liven up your routine!

Let’s decode some insightful strategies from a seasoned fitness coach and personal trainer with years of experience shaping both her own and her athletes’ performance. Incorporate these tactics into your workout regimen and witness remarkable progress in just a short span of time.

Get Stronger

Add strength and conditioning movements to your routine. These exercises fortify your muscles and joints while helping to maintain bone density. In addition, you gain the chance to enhance the efficiency of your sensory receptors and nervous system (proprioception), balance, and coordination – which tend to diminish with age.

Regular runners typically suffer from tight hamstrings and weak glutes. But guess what? You can remediate these concerns during strength training, thereby enhancing both performance and injury prevention. Simple, yet effective exercises like squats, lunges, planks, and glute bridges can be executed at home without any equipment. Join virtual triathlon classes to make the most of your workouts.

Blend Different Disciplines

Opting for cross-training in swimming or cycling can escalate your overall strength and equilibrium of your muscles, lowering the risk of injuries and boosting your stamina.

Increase Your Run Distance Gradually

While increasing the kilometers you run is a great strategy, ensure not to intensify your run distance too suddenly. A sensible way to add distance to your run, and consequently to your overall run mileage, would be a 10-20% boost each week. Dedicating some time to work out a six-week plan using these calculations would be beneficial in keeping you on track and injury-free.

Consider More Frequent Runs

If you’re running twice a week, add one more short run to your routine. Aim to distribute your runs across the week rather than consecutive days, with cross-training activities or rest days inserted in between.

Experiment with Your Pace

Running at a steady pace is important and should be incorporated into your regimen, but not all your runs need to be similarly paced. Challenge yourself to locate a tempo lying between your sprinting and endurance speeds—best described as “above comfortable.” Short, challenging tempos yield physical adaptations and build mental perseverance.

Establish Goals

Setting a specific goal, like a fast 5K or an organized virtual run, can help sustain your focus, commitment, and motivation. Celebrating and reviewing your success after achieving your goal is as crucial as the journey itself.

Team Up

Running with friends or joining a running club can offer a significant boost to your morale. It’s not only enjoyable and social but also provides a platform to connect with like-minded individuals.

Conquer your running ruts using these strategies, and you’ll be amazed to discover the unyielding runner within you, ready to outrun yesterday’s best!

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