Are you struggling to shave those last few seconds off your 10k PB? Regardless of what distance you are running, it’s common to plateau after a certain period of time. When people first start running, they’ll usually find that their performance naturally gets stronger and times get quicker. But ask any experienced runner and they’ll tell you that it soon becomes hard to knock your time down.
Once you reach this point, it’s important to think outside the box and look at areas beyond your actual run. In this article, we’ll focus on a few areas you might be overlooking when it comes to chasing that new PB.
Diet
A common mistake is to only consider your diet in the run-up to a run. This might be focusing on what you eat in the 24-48 hours leading up to a run in an attempt to fuel your body for an upcoming race or training run. While this is the most important period in terms of nutrition, it’s also important to consume a healthy, balanced diet when you don’t have a run on the horizon.
Avoiding sugar and saturated fats is arguably the most important factor in a runner’s diet. Consuming too much of these foods can easily lead to weight gain, which will make your runs harder due to carrying more weight. A simple change towards a healthier, more nutritious diet might be all it takes to shave a few more seconds, if not minutes, off your PB.
Varied Training
Another common mistake that you might be making is not varying your training. You may think that runners only need to run, but this isn’t true, and it can actually be putting too much strain on your body; running more than two or three times a week could easily lead to knee injuries.
A good way to vary your training is by incorporating strength training into your plan. Not only does this keep your training fun and engaging, but it should also lead to muscle growth if supported with the right diet, which should subsequently benefit you in the latter stages of your runs.
Varying your training doesn’t have to involve a completely new type of training either. Mixing up your running training is another great option, and one that even elite runners will do. For improving speed, run shorter distances than usual at a faster pace so your body can get used to moving at a quicker speed. For stamina training, focus on distance rather than speed. Combining both of these approaches should benefit you when you next try for a new PB over your usual distance.
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Pre-race Routine
How you spend the last few hours before your run can have a massive impact on your performance. Your pre-race routine isn’t just about what you eat before a race, although it is important to consume easy-to-digest carbs prior to running.
Experiment with your routine to find what works for you. This could include how long you sleep before a run, how long you stretch before a run, and what supplements you take.
Alter Strategy
If you’ve reached the point where you are struggling to knock time off your PB, you have probably reached the point where you need to start considering your strategy. Race strategy is often considered by elite runners or runners who partake in events, but it can be used for everyone, even those simply running to lose weight.
A more efficient race strategy could be as simple as starting slower. A common mistake made by runners, especially during races, is to let the adrenaline take over, which sees them set off too quickly.
It may also be worth looking into your split times — this is the time it takes to complete a certain segment of your run. For instance, a 10k could be split into two halves, the first 5k and the second 5k. Some runners perform better when they run what is called a negative split, which is simply running the second half of the race quicker than the first.
Play around with your split times and race strategy to find an approach that works for you and your run style.
Clothing
Finally, have you considered the clothes you are wearing while running? While this might not be the first thing to come to mind, it could be holding you back by a second or two, if not more. The obvious place to look first is your footwear; some running shoes are designed for specific distances, so make sure you’re wearing the right shoes for your chosen distance.
Beyond that, experiment with different types of clothing and even different brands. Today, there are brands like A-Game designing premium running clothes specifically for high-level runners, which could make all the difference!
