Adapting to Unexpected Challenges in Running
After months of training and dedication, it can be frustrating when unexpected situations—such as race cancellations, injuries, or personal emergencies—throw off your running plans. Learning to pivot and stay motivated is key to long-term success. Professional running coach Michael Arend shares his top strategies for staying on track when circumstances change.
8 Tips to Keep Improving When Plans Change
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Continue Training If You’re Still Making Progress
If your original goal disappears, assess whether you’re still improving. Monitor your heart rate and pacing. If your average heart rate is decreasing or your pace is improving, keep training at peak levels. If progress stops or reverses, consider scaling back to allow recovery.
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Make the Most of Your Peak Fitness
Peak fitness won’t last forever, so use it wisely. If your target race was canceled, set a new challenge—try a treadmill personal best, a virtual race, or a Strava segment challenge. Avoid overtraining by knowing when to step back and reset.
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Set a New Goal to Stay Motivated
Having a goal keeps motivation high. Even if future events are uncertain, set a personal challenge that keeps you engaged. Some runners attempt unique goals, like running a record-breaking 50K on a treadmill.
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Create a Plan B
Backup plans provide stability. If your key race is at risk of cancellation, plan an alternative—such as running a fastest known time (FKT) attempt on a comparable route.
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Focus on Base Training When Appropriate
If no races are on the horizon, use the time for endurance and cardiovascular training. Michael recommends at least an 8- to 16-week block of base training to maximize benefits. If you only have a short time, focus on other priorities instead.
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Prioritize Power and Strength Training
If your schedule doesn’t allow for a full block of base training, shift focus to strength. Activities such as plyometrics, core work, and weight training improve running economy and explosiveness.
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Address Weaknesses in Your Running
Without immediate race pressure, now is a great time to train areas you typically neglect. Distance runners can work on speed with interval training, while those lacking explosive power can improve muscle stiffness and efficiency through strength exercises.
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Take Time to Recharge with Family
Balancing running with personal life is crucial. If you normally train 10-15 hours per week, use any downtime to spend with loved ones and address minor injuries. A mental and physical reset will help you come back stronger.
Final Thoughts
Unexpected setbacks don’t have to halt your progress. By adjusting your training, setting new goals, and taking care of your body, you can continue improving as a runner even when circumstances change.
