After Years of Running, Your Level Doesn't Improve? It's Probably Due to These 4 Reasons!
After running for many years, if your level doesn't improve, it often happens to 'newbies'. The reason for adding quotes is that some people have been running for many years but are quite introverted. They usually just run by themselves and never learn, discuss, or exchange ideas on how to run better. So, after running for a few years, their level remains at a beginner stage.
Everyone encounters a bottleneck at some point, and running is no exception. You need to keep learning and striving for endless improvement. Every stage requires learning new breakthroughs to run further. The body is inherently lazy; once you adapt to a certain intensity of exercise, if you don't change your training method, it's easy to stagnate.
Here are the reasons below:
01
Many people think that running three to five kilometers consistently for fitness is fine, but over time, your speed and distance will become relatively stable. After running for two years, if you try to push your speed, your body may not be able to adapt.
Maintaining this level of exercise is undoubtedly beneficial for health, but it doesn't help improve your running level. Therefore, in a week's training, increasing your running distance appropriately can improve muscle endurance, while increasing your pace can improve aerobic metabolism.
Simply put, breaking the existing stable running state and method through varying your distance and pace can activate the body's potential.
02
People's potential is limitless. If the intensity remains unchanged for a long time, the body's cardiovascular function and even muscle fibers will change. Once you adapt to low-intensity running, you'll fall into a state of feeling good but unable to challenge speed or distance.
To run better, you need to change the intensity – try interval training!
03
If your speed and endurance are already at their peak, you need to focus on how to run more efficiently. In running terms, this is called 'running economy'. This involves two aspects: strength training, especially focusing on the hip and hamstring muscles, which are often neglected; and thorough warm-up. Unlike a regular warm-up that takes only a few minutes, the warm-up here is to raise the core muscle temperature used in running, making the joints and muscles more efficient during movement, thus greatly improving running economy.
04
Rest is part of the training. Some people train well but get increasingly tired and see their results worsen, not realizing their bodies have received an 'extreme' warning. Continuing at this point will only make things worse, so the wise thing to do is rest.
Rest includes both static rest, such as muscle relaxation massage, and nutritional supplementation. Supplement with electrolytes and water, especially after high-intensity training. The carbohydrate and protein ratio should be 2:1 to 3:1, control calorie intake, and maintain a healthy fat ratio.
04
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