Training Ruts And Plateaus

Anyone who has enjoyed the benefits of participating in a sport over a period of time has encountered training ruts and plateaus -- those pesky periods when, no matter how hard we try, how much we work at it or how much we think we want it, we just can't seem to improve performance. Before tackling a problem, it's important to identify exactly what the problem is and, in this case, to understand the difference between being in a training rut or on a plateau. Ruts are the result of doing the same thing over and over and over because it's comfortable. Being in a rut will never lead to significant improvement in performance no matter how much time you spend in the rut. Plateaus, on the other hand, are natural breaks on an upward trajectory and can be treated as a sweet interlude for rest, reflection and regrouping in preparation for more improvements in performance. Before investing too much angst in ruts or plateaus, take a deep breath and ask yourself a question. Have you been "stuck" for just a few weeks, or has it been several months since you've made progress? If it's only been a few weeks, relax. We all have bad weeks, and often some light housekeeping with diet and sleep habits will put things back to right. On the other hand, if it's been several months since you've seen a PR or been satisfied with your progress, then you may find a few changes in training are needed to bump you out of your stagnant state. ("Note: Age-related changes in performance are generally considered "normal" and many athletes gracefully accept gradual decreases in speed and strength as the years pass, choosing to focus on the consistency and quality of workouts, rather than on times, weights, reps and sets. For Boomers not quite ready to let go of performance aspirations, please refer to "MITOCHONDRIA, HIGH-INTENSITY TRAINING AND THE ENDURING (OR LATE-BLOOMING?) ATHLETE... IS THERE A CONNECTION"?" Many factors can contribute to getting stuck in training ruts or on plateaus, and physical or psychological issues can be real factors in not getting as fast or strong as you'd like. DO YOU KNOW WHAT YOU WANT? It might be time to check in with what it is you really desire from your training. If your goal is to get stronger or faster, you've got to do things that will make you stronger or faster. Trail running for an hour and a half once a week will not magically decrease your 5K time from 43:00 to 25:00. Picking up heavier and heavier loads off the floor will make you stronger at picking up heavy things but will do nothing to improve your marathon time any more than reading a biography about Richard Feynman will make you a physicist. HAVE YOU SCHEDULED PERIODS OF REST AND RECOVERY? Athletes must "schedule" periods of reduced training stress, or risk having unscheduled periods of reduced performance imposed on them. "(Can you say, "sidelined?") While athletes must impose enough muscular fatigue on the body to stimulate adaptations that subsequently result in higher fitness levels, too much fatigue quickly leads to crankiness, performance drop-offs and injury. It is a wise practice to look at training over a period of twelve to eighteen months, and roughly break it into cycles of general physical preparation, competition and recovery. ("Refer to resources at the end of this article for an interesting read on periodization for runners".) ARE YOU MIXING IT UP, OR IS EVERY WORKOUT JUST THE SAME? Just as an athlete's body responds to changes in intensity levels, it also benefits with changes in activity. Changing exercises, as well as the way they are approached, creates adaptation while avoiding over-use injuries common to single-activity athletes. While "Variety is the spice of life!" may not apply to marriage partners, it's definitely something to keep in mind when planning your workouts. DO YOU TRAIN CONSISTENTLY? Training should be safe and consistent ("not necessarily the same throughout the year or with every workout, but DONE" consistently"). If you run once a week, it's unlikely you'll get faster. If you haven't ridden a bike, jumped rope or done a cartwheel since you were a child, you're going to experience some awkward moments should you decide you miss being able to do these activities and want to reintroduce them into your line-up. DO YOU SEEK NEW INFORMATION AND INSPIRATION? One of the simplest ways to break out of a training rut is to learn something new about something you already love. Watch a video, read a book or an article. Hang a motivational poster in your garage gym or create a new playlist for your workout. ARE YOUR EXPECTATIONS REASONABLE AND APPROPRIATE FOR YOU AT THIS TIME IN YOUR LIFE? Does your training support your ideas of what fitness means to you? Have you evaluated your goals in terms of risk vs. reward? Personal satisfaction? Can you commit the time to train to meet your goals or are you inadvertently sabotaging yourself by setting unrealistic expectations for yourself? Whatever the reason hitting a "sticking point" in athletic progress, understand that you're not unique... everyone experiences training ruts and plateaus. What matters is how you deal with them. Use the time to determine what health and fitness mean to you and to explore how you want your path to unfold. Discipline and focus, coupled with a willingness to consider some changes, will provide the kick-start you need to get moving again! FOR FURTHER READING OR VIEWING Runner's World article on periodization specifically for runners. Runner's World article on how to get out of a rut.