Stopped Getting Faster? How to Keep Improving Your Running
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- เผยแพร่เมื่อ 2 ต.ค. 2024
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Have you stopped improving? After coaching thousands of runners, Jason Fitzgerald shares the top reasons that runners stop improving with their running performances.
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Jason Fitzgerald is a USATF running coach, 2:39 marathoner, and the host of the award-winning Strength Running Podcast. He's the 2017 Men's Running Magazine's Influencer of the Year and his work has appeared in Runner's World, Health Magazine, The Washington Post, Lifehacker, and other major media.
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At 58 years of age I've fully realized the notion that " Father Time is undefeated "!
46 but also learning this lesson…
It’s encouraging to see my plan is similar. I’ve nearly finished my half marathon prep and after the race next week I’ll have a week off before doing a 12 week 10km build then following that move into training for my first 50km mountain ultra. Running age approximately 8 months.
Maybe worth adding that was my approach with cycling before getting into running, build for crits followed by a climbing specific build and then a road racing build.
Jason, thank you for your down to earth, informative, and honest content.
I have to set different goals in my 40s , working full time etc , and just not able to recover as fast and cross train etc. love your channel but will not getting faster than I was in late 20s with lots of time and energy and recovery etc
This is perfect timing for me. I'd been doing 60+ miles for most of 2023 to date, was averaging about 8.25 miles a day, and while it was getting to the point that 10 miles was fairly common, 12 miles was no longer what I'd even consider a long run, and I could go for crazy long distances consistently week after week, I was plateauing and mentally checking out a bit. I had some soleus tightness threaten my streak (still haven't missed a day in 2023) but reducing the volume allowed it to subside completely in about a week, and I've taken it as an opportunity to taper and transition toward 5k-10k type of training.
Even after a 46 mile week and what is so far looking to be a 40ish mile week this week, the fatigue that accumulated over all of those 60+ mile weeks has left my body so much that my paces are shooting right back down to where they'd been before I took on the challenge of running a crap ton of miles. Of course, doing all my training after a day at work wasn't helping, and I was very dependent on Clif bloks until the taper. It's been a wake up call that there's a time and place for different types of training, but doing too much of the same training, while being something you may be able to sustain, will also sustain your current level i.e. plateau.
That's what I am doing this spring. At 56 I need to switch it up and try a half and 10km for a new PB. Then it's back to the marathon for the fall.
I love it.
Watch out for those geese, THEY CHOOSE VIOLENCE!
Those things are just everywhere...and they leave land mines behind.
I had to defend my 3 year old a few years ago from a crazy goose!
@@StrengthRunning I remember fishing in some neighborhood pond when I was a teenager and having to swing at a feisty one with my fishing pole to keep it at bay.
That is a snazzy hat
I'm focusing on my 5k time for now. I haven't even been running for a full 6 months yet, haven't broken 30 miles per week yet either...so I'm still improving and have plenty of room to improve IMO. I want to break 20min in the 5k this year (currently at 21:40), and then I want to move to 10k and HM races for 2024, assuming I have my weekly mileage in a good spot by then.
I broke 20 in the 5k for the first time in April 2021 after consistently doing 40 mpw, though I was focusing on my 10k at the time as well and you could probably do with 30 mpw if you aren't focusing on them simultaneously.
Other things I was consistent with were strides after easy/daily runs (just not after recovery), doing 4 when I was newer and up to 8-10 once I was more experienced, and doing a twenty minute tempo run (even just one!) each week, or a structured fartlek (e.g. 3 min hard, 2 easy, x4), or mile repeats at about my 5k pace. I'd do a mile or two warm-up, 6 strides, fuel, the workout, and a one or two mile cool-down.
I was also doing things like running eight miles, keeping the first four conversational, and running the last four at an uptempo/moderate pace to get in the habit of negative splitting and being disciplined early. This was somewhat/secondarily about the workout, but being a mix of easy and "grey zone" running, it really had more to do with developing pacing familiarity and being able to recognize when I'd gone out too fast to be able to adjust accordingly so that I could still achieve a negative split, while also understanding how much I had to conserve to finish strong.
I didn't care if the second four miles were only a few seconds faster than the first four. I only cared that I negative split, and in the event that there wasn't a big difference, I learned what efficient pacing felt like. You can apply this to any training zone, and it's easiest to practice within the relative comforts of daily training efforts before applying it to tempo runs, time trials, and races.
Some of the sessions will go well. Others will be discouraging, especially in the transition from Spring to Summer when you aren't quite heat adapted, but if you can string it together consistently, you'll improve... massively. The cool thing about being only six months in is you have a LOT of gains left on the table before you have to start worrying about whether there's any juice left with each squeeze.
My running journey began in March 2019 and it took me a couple of months to even be able to complete a 5k, which took me about 27-28 minutes my first time covering the distance. My 5k went from somewhere close to your PR (sub-22) in 2020 to 19:45 in April 2021 to 18:48 in October 2021. I'm now seeing improvements in about 30 second increments, rather than minutes like when I was new.
In 2022 I did not do any 5ks as I was focused on half marathon-marathon type training (though I really should have done some "tune up" 5ks), but based on my speed sessions I would be somewhere in the high 17s (I'd done a two miler at 5:51 pace, about 3 seconds ahead of sub-18 pace, and 3x1 mile repeats w/ 3 minutes rest in the 5:30s).
My 10k PR is technically 40:09 (October 2021, one week after I did the 5k), but in 2022 I would have ran one somewhere between 37:15-37:45 had I raced or time trialed a 10k (in September I'd done a 5 miler in 30:38 at 6:07/mile pace which was only one second off sub-40 pace and wasn't quite a race effort, and I still managed 6:07/mi for 4 miles in October after a full month's rust of not doing anything fast, though the rust made that more of a time trial-esque effort). This, after being somewhere in the mid-high 50s the first time I ever covered the 10k distance in 2019.
So, basically, in the 5k I went from 27:00-28:00 (??/2019) >> sub-22 (fall/2020) >> 19:45 (4/2021) >> 18:48 (10/2021) >> sub-18 (2022 had I raced one), from the age of 28 to 32.
2021 is the year I started dedicating more time to speed (and money, as I bought the Endorphin Speed for the days I wanted to push the pace). It can be done! Put in the work and be consistent, and every third or fourth or whatever week works for you, reset, don't do any speed, scale your mileage back, and then hit it hard again the following weeks.
@@ielle. Thanks for all that info! I keep my runs pretty varied at this point, I try to cover all the bases. I too do strides at the end of all of my easy runs, feels wrong if I just stay slow and steady for too long haha.
I hit pretty much all of those types of runs that you mentioned, since I have become TH-cam educated pretty well after becoming obsessed with running. I love tempo and threshold type runs, hitting that HR zone where I know I'm getting some work done, but without killing myself in the process.
The only time I really do any race-ish type runs, is the weekend before a race. I'll do an "official" workout with 1km repeats at slightly faster than goal race pace (last race was 4:24/km goal, I was doing repeats in the 4:15-20 area), doing 5x reps with 1min jog between them.
I also love pyramid style runs where I'll run based on my HR and do 145bpm/155-160bpm/170-175bpm, and then back down for miles 4 and 5. There are really so many variations of stuff like this that keeps running interesting. I just love it.
@@ryanmiskin8925 you'll have that sub-20 sooner than later! What I love about the 5k is you get many cracks at it because the recovery is nice and quick. The day you're able to hold goal pace or slightly faster for just a little bit less than the goal distance is a great feeling and confidence boost, knowing you're just about there.
Were you already an athlete, or physically fit? I have been running for 3 years and im at a 22:10 for the 5k. I practice harder than my teammates in my grade, but they constantly improve. I'm starting to think that it's due to my low strength, because I definitely have the endurance.
@@mrfrostwing I played high level basketball in my teens, but after high school I didn't really stay in great shape. I'm 37 now, but in pretty good shape. I'm 6ft 2in tall, 175-180lbs, which is a little less than my high school playing days.
I ran one 5k on a whim exactly 3 years before I started my current training, but other than that I hadn't ran much at all in the past 8-9 years.