Why aren't I improving???

[Pete1w]

I've been at this running lark for quire a while now but feel my energy and overall fitness are going backwards. My last few runs have been awful. I set out for a long run last week (at least 15k) but managed a miserable 6 km. My legs felt like concrete. I try to do at least 3 runs a week averaging 8 km and indoor cycle for 45 minutes twice a week. What am I doing wrong????

[cheekychipmunks Half Marathon]

That’s a shame Pete. Are you putting too much pressure on yourself to go far/fast? How about popping out with no expectations and running for fun? Or pick a brand new route to mix it up a bit? Overall, enjoy your runs. That’s what it’s all about in my book. 😀 You will improve. 👊

[Pete1w in reply to cheekychipmunks]

A new route could work rather than just plodding round the same old streets.......

[roseabi Ultramarathon]

Your energy and fitness may be affected by all sorts of things, sleep quality, diet, stress, general health, the weather even! Have a think first if there are things in your life that you could change (obvs not the weather 😊). And there is no harm at all in cutting back your running for a while - as cheekychipmunks suggests, run for fun, try out new routes! I'd add swap a run for a good walk each week.

After taking a break (if you feel you need one) and all other things being equal, if you want to improve your running you could do a lot worse than following a training plan, and including some strength work in your weekly regimen. If you think about it, if you keep doing the same runs, and the same indoor cycle workouts, week in week out, how can you expect to improve?

Take a look at our half marathon training plan post, there are loads of ideas in there! If you are running 15k regularly, a half marathon would be a decent but doable challenge for you.

healthunlocked.com/marathon...

Good luck and enjoy your exercise!!

[Pete1w in reply to roseabi]

thanks for the reply. Work has been pretty full on over the last few months but I wanted running to be my escape from all the pressure. Its been a while since I followed a dedicated plan so that could be the way forward. Thanks again, Peter

[SlowLoris]

Two things that spring to mind are variety and recovery.

Mix up the training a bit with some speed work, hills etc.

Recovery is very important if you want to see improvement. Schedule weeks where you do less training. At least 20% less.

[Pete1w in reply to SlowLoris]

does buying new shoes count as variety??????

[SlowLoris in reply to Pete1w]

If you run to the shop.

[Tasha99 Marathon]

Are you drinking enough water the day before running? A few days rest may benefit you too?

I went through a few months of heavy legs after marathon training and even went to the docs about it! I couldn’t sort them out. I then read up about zone 3 heart rate training. Basically running really slowly 80% off the time (80:20 running) I’ve not had tired legs since starting it and I’ve done 150 miles this month. I can truly recommend it. I’ve also knocked 2 minutes off my 5k time. And it’s so much more pleasant and less stressful! Win win!

[Pete1w in reply to Tasha99]

Does the slow running apply to short runs too?? I have a feeling I may be running too fast 80% of the time. I know it ounds silly but I do struggle to run slowly..... thanks for the advice.

[Tasha99 Marathon in reply to Pete1w]

Yes 80% of your total running time should be really slow. Use your watch and go by heart rate. It’s tough to do at first but you get used to it. The other 20% should be threshold run or speed work. I’ve just read a fab book on it - 80/20 running by Matt Fitzgerald. Recommend it. My VO2 max has gone up 8 points in 4 months and my legs feel great. It teaches your body to burn fat and increases your aerobic capacity.

[Hidden in reply to Tasha99]

100% this is the future.

[Tasha99 Marathon in reply to Hidden]

You getting on well with it? It’s totally changed the way I train.

[Hidden]

I absolutely am. I haven't done all the figures exactly though but just go by 220-46 to get my heart rate of 174. I do almost all my runs slower now at a really comfy pace and although I'm taking longer I'm enjoying it. My Garmin VO2 says I'm a fitness age of 20 and in the top 20% for my age group so if that is anywhere near true then I'm so chuffed. All thanks to you 😁 I'm going to go out at 4pm and this run will take me over 100 miles this month without any injury or pain!

[Tasha99 Marathon in reply to Hidden]

That’s great! Did you get the book? Once you’ve done a few weeks you can do tempo or speed for 20%.

[Pete1w in reply to Hidden]

So if my MHR is 170 based on 220 - age, which zone should I be doing 80% of my training in??? This would be monitored by my garmin 235.

[Tasha99 Marathon in reply to Pete1w]

What’s the highest you’ve seen your heart rate go to?

You can see the zones in garmin connect. Click on the watch at the top, go to user settings and then heart rate zones. Input your max in the box and press enter and it’ll reset your zones accordingly. You need to stay below your max for zone 3. I try and stick to below 140. My zone 3 max is 147. It takes a lot of patience to do and most people lose patience and quit it. As someone who has stuck to it, I can hand on heart say it’s a fantastic way to train.

[Pete1w in reply to Tasha99]

According to garmin connect my average high HR over the last 12 months is 138. Zone 3 on my watch is between 120 and 138. I have set zone 2 as my low alert and zone 3 as my high. Does this sound right??

[SlowLoris in reply to Pete1w]

Your max HR is the highest your heart can go. It will be higher than the 12 month average. It is probably higher than you have ever recorded unless you’ve tried to reach it.

As Tasha99 says, use the highest its been as a starting point.

There is a field test you can do to get a better figure but it’s hard work.

[PiscoSour in reply to Tasha99]

This is really helpful, my Garmin always had me running in HR zone 4 and 5 (even on my long, slow chatty runs) as my max heart rate was set too low. I’ve now adjusted it. Thanks!

[Tasha99 Marathon in reply to PiscoSour]

Same happened to my friend. Hers was set at 180. She thought she was shared in zone 4-5! But she’s seen it go to 199 more than once. She’s 50 and the 220-her she certainly was wrong. She’s very fit indeed too but her max is high. Just because it is.

[Setters Half Marathon]

Really interested in this thread as I am feeling the same, back this week to running after a week off after my HM and feeling exactly the same, it’s just so damn hard. 10k felt longer than the HM yesterday, had to use every bit of will power not to give in and end early.

My coach is looking at my heart rates from last three runs, so will be interesting to see what he comes up with.

Looking at them I seem to be running too fast😂🙄 but in actuality I am slow. At 70 my max HR should be around 150, which is only about 5 off my usual high on a run. Either I have a heart problem or the HR zones are well off 🤷🏼

[PiscoSour in reply to Setters]

I read that the 220 minus your age guide only works for a few people. My heart rate goes way above my supposed max whenever I run a 5k, do hills or any other race. Strava automatically adjusted to it, shifting all my zones accordingly, but I’ve only just managed to change it on Garmin thanks to this thread.

[Tasha99 Marathon in reply to Setters]

People usually are running too high

[Pete1w]

polar.com/blog/calculate-ma...

[Pete1w]

I'm going to try this to work out my max HR.

[Tasha99 Marathon in reply to Pete1w]

The problem for me is my heart rate is erratic. Sometimes I can be going my top speed yet I’m in zone 3 or 4. Others it can go to zone 5. I’m going to get a laboratory test when they can get back to normal.

[Pete1w]

Completed my first zone 3 run this morning. 10.45 km in 65 minutes. Average HR was 128 bpm. It felt very relaxed but compared to most of my other runs, painfully slow. Maybe thats where I was going wrong....