How 2 Overcome a Running Plateau
Overcome Your Running Plateau and Keep Improving
We’ve all been there—you’re training consistently, logging your miles, maybe even hitting the gym. But then suddenly… progress just stops. Your pace stalls, your energy dips, and you feel stuck in place. Hello, running plateau.
As a physical therapist and runner, I can assure you that plateaus are a normal part of the running journey. But that doesn’t mean you have to accept them as your new normal. With the right mindset and a few smart tweaks to your routine, you can break through those slumps and start improving again—stronger and smarter.
What Causes a Running Plateau?
Plateaus happen when your body adapts to your current training load. Initially, every workout brings gains. But over time, doing the same thing—same paces, same distances, same routes—stops challenging your system.
Other common culprits:
- Lack of recovery
- Overtraining without variety
- Inadequate fueling or hydration
- Poor running mechanics
- Mental burnout
The trick is knowing when to push, when to pivot, and when to pause.
1. Change Your Stimulus
If your body has adapted to your current training plan, it’s time to mix things up. That doesn’t mean running more—it means running differently.
Try adding:
- Speed workouts like intervals or tempo runs
- Hill repeats to build strength and stamina
- Trail runs to challenge coordination and endurance
- Fartlek sessions (unstructured speed play)
Even just changing your running routes can wake up your mind and body.
2. Strength Train with Purpose
Strength training is one of the most overlooked tools for breaking through a plateau. Not only does it improve running economy, it also helps correct muscular imbalances that may be limiting your form and efficiency.
Focus on:
- Squats, deadlifts, lunges, and calf raises for lower-body power
- Core stability exercises (planks, anti-rotational work)
- Plyometrics like pogos, jump squats or bounding drills
2–3 strength sessions per week can dramatically boost performance and reduce injury risk.
3. Dial in Your Recovery
Sometimes, the best way forward is a step back. Recovery is when adaptation happens. Without it, you’re just breaking down without building up.
Evaluate:
- Are you sleeping enough (7–9 hours)?
- Are your easy runs truly easy?
- Are you taking rest days seriously?
Add tools like foam rolling, mobility work, and gentle yoga to enhance recovery between hard sessions.
4. Reassess Your Fueling and Hydration
You can’t perform your best if you’re running on empty. Nutrition and hydration are often the missing pieces when a runner hits a plateau.
Some questions to ask:
- Are you eating enough to support your training?
- Are you including carbs and protein post-run?
- Are you hydrating properly before, during, and after runs?
- Are you fueling during your runs?
Consider keeping a food and hydration log for a week to identify gaps.
For more detailed guidance, check out my recent blog: Hydration Strategies for Runners.
5. Run by Effort, Not Just Pace
If you’re overly reliant on pace or metrics, you might be ignoring how your body actually feels. Effort-based training—using Rate of Perceived Exertion (RPE)—helps you adjust for factors like heat, fatigue, or stress.
Running by feel helps you develop better body awareness and ensures you’re training in the right zones for performance gains.
Tip: Leave the watch behind once a week. It’s freeing and surprisingly effective.
6. Work with a Professional: Get a Running Analysis
When progress stalls, it’s often because there’s something beneath the surface—inefficient movement patterns, mobility restrictions, or strength deficits that go unnoticed on your own.
That’s where a Running Performance Analysis can be a game changer.
At Rehab 2 Perform, we offer a comprehensive running assessment that looks at:
- Gait and form breakdowns
- Strength and mobility deficits
- Training history and injury patterns
Our expert team helps runners like you uncover hidden barriers and build a path forward—with confidence and precision.
7. Reignite Your Motivation
Sometimes, a running plateau is as mental as it is physical. Revisit your “why.” Sign up for a new race. Join a local running group. Or give yourself permission to take a short break.
Burnout can sneak in when progress slows. Reconnecting with the joy of running—without pressure—often leads to a breakthrough you didn’t see coming.
Final Thoughts
Plateaus can be frustrating, but they’re also an opportunity. A chance to reassess, refine, and return to your training with smarter tools and renewed purpose.
As a physical therapist and runner, I’ve seen firsthand how the right strategy can turn a slump into a stepping stone. And if you’re feeling stuck, know that you’re not alone—and you don’t have to figure it out by yourself.
Ready to break through? Our Running Performance Analysis at Rehab 2 Perform is a powerful way to uncover what’s holding you back—and build a personalized plan to move forward.
Happy running!
-Dr. Katie Woelfel, DPT, OCS | Performance Physical Therapist
Fitness Focused Physical Therapy
Rehab 2 Perform is a leading physical therapy and sports rehabilitation company dedicated to helping clients achieve optimal performance in their daily lives, whether they are athletes, weekend warriors, or individuals recovering from injury. With a team of highly skilled professionals across 12 state-of-the-art locations, Rehab 2 Perform offers a personalized, evidence-based approach that emphasizes active rehabilitation and functional fitness. Find a Location near you, or Schedule Here.
We accept all major insurances, including Tricare, VA Community Care, and the Johns Hopkins Healthcare Network!