HOW DO YOU STAY MOTIVATED WHEN DEALING WITH RUNNING PLATEAUS?

Published: 01/12/2025 | Written by: Priya Gopaldas

As both a doctor working in A&E and a keen long-distance runner, Priya Gopaldas has come to understand – both professionally and personally – that progress is rarely linear. She knows a thing or two about tackling those moments when things don’t exactly go to plan. In this piece, the Sports Direct ambassador breaks down what running plateaus are and how to deal with them. So, if you’re currently feeling stuck, this one’s for you.

I spend my days (and often nights) treating patients on busy shift patterns that leave little room for routine. In fact, as I write this, I’m midway through my third night shift of the week, having already worked six days the week before (and spent the week before that on holiday). It’s safe to say my training and recovery haven’t been ideal this month – but that’s okay. The key isn’t perfection; it’s consistency.

I remember training for the London Marathon last year, following a structured plan and ticking off each session like clockwork. But a few weeks in, the initial excitement started to wear off. Runs that once felt energising became something I had to force myself to do. I wasn’t injured, and the plan itself hadn’t changed – but mentally, I’d hit a wall. It was frustrating and deflating to be doing everything “right” on paper, yet feeling completely disconnected from the process. I started to question whether I’d lost my drive altogether. (Spoiler: I hadn’t – and if you’re feeling the same, chances are, you haven’t either.)

This piece is for anyone feeling stuck in their running journey. Whether you're training for your first 10k or chasing a marathon PB, plateaus are part of the process – not a sign to give up. Let’s unpack why they happen, how to recognise the signs, and, most importantly, how to break through them with smart tweaks, mindset shifts, and a bit of self-compassion.

WHAT IS A RUNNING PLATEAU, REALLY?

In simple terms, a running plateau is when your progress – whether measured by speed, distance, endurance, or even enjoyment- stalls or starts to decline despite consistent effort.

Here’s how it can show up:

Physical Symptoms

• Your pace doesn’t improve (or even slows)
• You’re struggling to complete runs that used to feel easy
• Persistent fatigue, especially in the legs
• Increased risk of minor injuries or niggles
• Resting heart rate may be higher than usual

Mental/Emotional Symptoms

• Loss of motivation to train
• Running starts to feel like a chore, not a joy
• Negative self-talk or frustration post-run
• Comparing yourself more to others
• Feeling “stuck” or questioning your goals

So why does this happen?

From a physiological perspective, your body adapts to stress. Early in your running journey, nearly any form of training brings rapid improvement. But over time, the same workouts deliver diminishing returns unless they’re adapted. It’s known as the principle of progressive overload – and when that principle isn’t applied well, the result can be stagnation. On the mental side, monotony and burnout are real. Our brains thrive on novelty and purpose, and without them, our drive and excitement can fade.

A 2014 study in the Journal of Sports Sciences highlights how overtraining without adequate recovery can lead to both physiological fatigue and psychological burnout. In short: too much of the same, without change or rest, is a recipe for plateaus.

Common Causes of Running Plateaus

From my own experience and talking to countless patients and fellow runners, here are the most frequent culprits:

1. Overtraining / Under-Recovery

   The “more is better” mindset is tempting – but dangerous. Without rest, your muscles don’t have time to repair, and performance can stall or even regress. For those who’ve recently increased their training load – whether it’s more mileage, higher intensity, or both – it’s also worth considering whether your nutrition is keeping up. If you’re unsure whether you're eating enough, or the right balance of nutrients, speaking to a sports nutritionist can be a game-changer. I’ve found that even small adjustments, like improving post-run recovery meals or fuelling long runs more effectively, can make a noticeable difference in how you feel and perform.

2. Monotonous Training

   Running the same route at the same pace three times a week? Your body’s already adapted. Variety is essential to trigger new gains – whether that’s speed, endurance, or strength. And I’ll admit, I’m guilty of falling into this habit myself. I love my 6am laps of Regent’s Park, cruising along at a comfortable 4:45/km pace. It’s a rhythm I know and enjoy, especially on busy weeks when mental energy is low. While sticking to that routine might contribute to a performance plateau, there’s something to be said for not hitting an enjoyment plateau. The key is striking a balance – mixing in sessions that challenge your body, without losing the parts of running that keep you coming back for more.

3. Poor Fuelling and Sleep

   This is one of my daily dilemmas: sleep or exercise? Working shifts in A&E means my schedule is far from predictable, and there are plenty of mornings where I have to choose between squeezing in a run or grabbing a few extra hours of rest. And while it’s not always an easy call, I’ve learned that sometimes, you have to let sleep win. Without enough rest, recovery suffers – no matter how good your training plan is. Inflammation builds up, energy dips, and even mentally, everything feels harder. Pair that with under or incorrect-fuelling (which can easily happen during long or disrupted workdays), and it’s no wonder progress stalls.

4. Life Stress

   Don’t underestimate the effect of stress from work, family, or major life changes. Your body doesn’t compartmentalise stress – mental strain impacts physical performance.

5. Losing Your “Why”

   When running becomes solely about times or distance, it’s easy to feel lost you’re your performance or motivation dips. Finding your “why” for running starts with reflecting on what truly drives you – whether it's improving your health, managing stress, chasing a personal goal, or simply enjoying time outdoors. Ask yourself how running makes you feel and what you want to gain from it beyond just fitness. Your “why” should feel personal and meaningful- it’s what gets you out the door on tough days and reminds you that every step has purpose.

HOW TO OVERCOME A RUNNING PLATEAU

This is the good bit – because plateaus are not permanent. Here’s how to reset, both physically and mentally:

1. Shake Up Your Training

Introducing new exercises in your routine can help massively. For example, you could include:

• Intervals (e.g. 4x800m at 5k pace with 90s rest)
• Tempo runs (sustained efforts at “comfortably hard” pace)
• Trail runs to challenge new muscles and engage your mind

Even just reversing your usual route or changing the time of day you run can inject freshness.

2. Cross-Train and Strength Train

Your body craves balance. Swimming, cycling, or strength training can:

• Improve muscular balance
• Prevent injury
• Build aerobic capacity with less impact

Personally, adding two strength sessions per week was a game-changer for me. Not only did I come back stronger, but it reignited my sense of progress.

3. Rest – On Purpose

Schedule a deload week every 4-6 weeks where intensity and volume drop by 40-50%. Use it to stretch, sleep, and recover. I used to fear rest. Now I know it’s where the magic happens. A rested body runs faster – simple as that.

4. Get a Fresh Perspective

A running coach, training app or club can bring structure and accountability. They’ll often spot training gaps you can’t see yourself. If coaching isn’t your thing, try joining a casual running group. Running with others is a powerful motivator and makes sessions more fun.

5. Reconnect with Why You Started

Was it for your health? Mental clarity? The sense of freedom or adventure? Revisit that. Write it down. For me, running has been a way to process stress and feel connected to myself (probably why I prefer running by myself!). When performance goals get in the way of that, it’s time to recalibrate.

HOW TO STAY MOTIVATED THROUGH THE SLUMP

Sometimes, the best way forward is to stop chasing a PB and focus on why you love it. Here’s how to keep the fire alive:

• Run with music or a podcast: something inspiring, funny, or new (I’d recommend the Some Work All Play podcast, The Roches are my favourite ultrarunners)
• Set a non-performance goal: for example, run 3 times per week for a month or explore 5 new routes
• Celebrate tiny wins: like a run where you felt light on your feet, or one where you simply showed up despite the weather
• Ditch comparison: especially on social media. Everyone shares their highs, not their slogs.
• Track your progress beyond pace: consider mood, energy, and confidence levels. One thing that helped me immensely is keeping a journal (I’ve kept one for years and after I run, I write down how I felt, not just what distance/pace I ran). Looking back, I could see that even when my pace didn’t improve, my endurance, mindset, or consistency did.

CONCLUSION: IT’S JUST A BUMP, NOT A WALL

If you’re in a plateau right now, here’s what I want you to know: It doesn’t mean you’re failing. It means you’re adapting. Progress in running, just like in life or medicine, is rarely linear. Sometimes you need to slow down, reset, and shift the focus. Don’t be afraid to rest, to try something new, or to strip it back to joy.

One piece of advice? Take the pressure off and put curiosity back in. Ask, “What would make running feel good again?” Start there. Because the truth is, the plateaus – frustrating as they are- often precede the biggest breakthroughs. Stay in it. The runner you’re becoming is just around the corner.

Keep showing up. You’re doing better than you think.

All images and videos featured are taken from @priyagopaldas Instagram.