Troubleshooting a Young Female Runner's Blahs

Underperforming tefers to performing below one's potential or expected level, often due to specific, identifiable issues. It’s not just a lack of progress but a failure to meet realistic performance standards. Causes might include; Inadequate training (e.g., low volume, intensity, or consistency).

External factors like poor nutrition, lack of sleep, or stress.

Injury, illness, or overtraining leading to fatigue.

Example: A runner who typically runs a 20-minute 5K but finishes a race in 23 minutes due to poor preparation or fatigue.

Runner's Plateau or Underperformance


Addressing a runners plateau

Pre-Run Snack List for young Runners


Daily lunch plan as a function of training


Post-Run Snak Ideas for Young Runner


Daily dinner plan as a function of training


Meat choices for young runners


Pre-Run and Post-run Hydration For Young Runners


Heart Rate Zones for Young Runners

Form, Function and Efficiency for Young Runners



Overuse Injuries: The body is still growing, making growth plates, tendons, and ligaments vulnerable. Common issues include shin splints, stress fractures, tendonitis of the knee and ankle, and Sever's disease (heel pain).

Ligament Laxity:  Tendons and ligaments can become looser to accommodate growing bones, which may affect stability and force production, potentially leading to a feeling of being "less explosive".


Foot Type and Arch Support: A runner's foot type (flat, normal, or high arch) can impact running mechanics and injury risk. Appropriate, well-fitted running shoes are crucial to provide the correct support (motion control, stability, or cushioning) as her feet grow and develop.


Iron Deficiency (Anemia): Low iron levels, particularly with the onset of menstruation, can significantly impact performance, leading to fatigue and a dip in endurance. Specific ferritin level tests may be needed to identify this, as standard blood tests don't always check this.


Fueling and Hydration: A growing athlete needs proper nutrition and hydration strategies, which must be tested and adjusted during training to maintain energy levels and prevent early fatigue.

Improper Training Load: Increasing mileage too quickly (e.g., more than 10% per week) without adequate rest days or following the "no pain, no gain" philosophy can lead to injury and burnout.

Lack of Proper Form/Strength: Without appropriate strength training (e.g., bodyweight exercises for core and leg strength), a runner may lack the stability needed to prevent injury, especially as they grow.

Inadequate Equipment: Worn-out or ill-fitting running shoes are a common cause of discomfort and injury. Shoes should be replaced regularly (around every 500 miles).

Plateauing: The runner might have reached a performance plateau, where progress stalls due to insufficient changes in training intensity, volume, or variety. The body adapts to the same routine, reducing further gains.

Overtraining: Excessive training without adequate rest can lead to fatigue, muscle damage, or burnout, hindering performance improvements.

Inadequate Recovery: Insufficient sleep, poor nutrition, or lack of rest days can prevent the body from repairing and adapting, stalling progress.

Training Errors: The runner may not be training at the right intensity (e.g., too slow or too fast) or using improper techniques, limiting improvement.

External Factors: Stress, illness, injury, or environmental conditions (e.g., heat, humidity, or altitude) can negatively impact performance.

Lack of Progressive Overload: Without gradually increasing the training load (e.g., distance, speed, or resistance), the body lacks the stimulus needed to improve.

Mental Barriers: Lack of motivation, confidence, or focus can prevent a runner from pushing their limits during training or races.

To help a runner break through a two-month plateau and improve their time, here are targeted recommendations based on common causes of stagnation:Vary Training Routine (Address Plateauing):Incorporate Interval Training: Add 1-2 sessions per week of high-intensity intervals (e.g., 6x400m at 90% effort with 90-second rest). This boosts speed and cardiovascular capacity.
Mix Up Distances: Alternate between short, fast runs (e.g., 5K) and longer, slower runs (e.g., 10-12K) to challenge different energy systems.
Cross-Train: Include low-impact activities like cycling, swimming, or yoga 1-2 times per week to improve overall fitness and prevent monotony.
Prevent Overtraining:Schedule Rest Days: Ensure at least 1-2 full rest days per week to allow muscle recovery.
Monitor Signs: Watch for symptoms like persistent fatigue, irritability, or elevated resting heart rate. If present, reduce training volume by 20-30% for a week.