Are you following your running plan exactly, but not seeing the results you expected? It might not be you—it could be the plan itself, and we’re here to help with four ways your training plan might be leading you astray (and what to look for). Many runners stick to their schedules without questioning if the plan actually fits their needs or if they’re making some common training mistakes.
Montana DePasquale, a running coach based in Rhode Island, has some suggestions for runners who feel like they’re putting in all the work without seeing the rewards.
Your training paces are wrong
If you’re training at your goal race pace rather than where your fitness is right now, you could be doing more harm than good. When you train too fast too soon, you risk burnout or injury—and it can be disheartening to feel like you are never hitting your targets. Instead, DePasquale suggests using a fitness test or a time trial to establish your current baseline. From there, you can build up in a way that allows for steady progress. Training at a pace that matches your current fitness level will help you improve gradually and safely, setting you up to eventually hit those race goals.
You haven’t personalized your plan
A cookie-cutter plan may not address your specific strengths, weaknesses or even interests. If you love trails but your plan sticks to flat roads, your motivation may dip. Or, if you’re an injury-prone runner, the prescribed mileage may be too high. Maybe Sundays aren’t the best day for you to fit in a longer run, and you’re constantly rushed or having to cut things short. Tailor your plan to reflect your individual needs, from cross-training preferences to rest days. Your training plan should feel like a custom fit, not a one-size-fits-all solution.
You’re not taking enough time to let the work sink in
In running, atience and consistency are key. Your muscles and cardiovascular system need time to adapt to the stress you’re putting on them. Many runners make the mistake of switching things up too soon, expecting to feel faster right away. Give your body time to respond to the training you’ve put in and allow for proper recovery between big efforts. DePasquale suggests the six-month mark as a good rule of thumb—if you’re not seeing rewards by this point, it’s probably time to re-evaluate. If you’ve been training for three months or less, you need to allow your body more time to make adaptations.
Your lifestyle choices are dragging you down
Even the best training plan won’t make up for poor lifestyle habits. If you’re not fuelling your body with quality nutrients, getting enough sleep or cutting back on alcohol, you’re getting in your own way. Sleep, in particular, is crucial for recovery and performance. Re-evaluate your habits and make sure they’re supporting your running—not holding you back. Small tweaks can go a long way.
