28 Sep '14, 9am

Feel like you've hit a plateau? Here are some tips for a breakthrough:

Feel like you've hit a plateau? Here are some tips for a breakthrough:

3) Go back to improving your aerobic fitness In other words, run more easy miles. Though she is a middle-distance runner who, during a race, has to undergo a maximum of 4 minutes of duress, Uceny is running doubles in training — sometimes logging as many as 90 minutes at a time during her longer sessions. She’s also doing long single runs in the neighborhood of 13 miles. Why? The same reason that legendary coach Arthur Lydiard made his 800m runners head out on 22-milers up and down the arduous Waitakere Ranges in New Zealand 50 years ago. Long and slow miles make the body more efficient. When you run long (and run a lot), you increase enzymes in your muscle cells and grow capillaries, increasing the amount of oxygen that can be delivered to working muscles. Uceny specifically credits her “two-a-days” as one reason for her 2011 breakthrough season. 4) Look back at your trai...

Full article: http://www.runnersworld.com/running-tips/getting-out-rut?...

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