Why I am Running Slower and How to Regain My Speed

Why I am Running Slower


Are you experiencing a decrease in your running speed? Do you find it challenging to maintain the pace you once had? If so, you may wonder, “Why I am running slower?” This article explores the various factors that can contribute to a decline in running speed and provides valuable insights on how to regain your speed. Whether you’re a seasoned runner or just starting your running journey, understanding the reasons behind your slower pace and implementing the right strategies can help you overcome this obstacle and enhance your running performance.

The Impact of Age and Fitness Level on Running Speed

As we age, it’s natural for our running speed to decline gradually. Our muscles may lose some elasticity, and our cardiovascular system may not perform at the same level as before. Additionally, our fitness level plays a significant role in determining our running speed. Our running performance may suffer if we haven’t been consistently training or engaging in physical activities. However, age and fitness level shouldn’t discourage us from striving to improve. Understanding the factors contributing to our slower pace allows us to take appropriate measures to regain speed.

Common Mistakes That Slow Down Runner

Many runners unknowingly make mistakes that hinder their speed and performance. Identifying and rectifying these mistakes is essential to regain your running speed effectively. Some common mistakes include:

  • Inadequate warm-up and cool-down: Failing to warm up properly before a run can lead to decreased speed and an increased risk of injury. Similarly, neglecting the cool-down phase can impede the recovery process.
  • Lack of proper rest and recovery: Overtraining and insufficient rest periods can result in fatigue, muscle imbalances, and decreased speed.
  • Ignoring strength training: Neglecting strength training exercises can limit your ability to generate power and maintain an efficient running form.
  • Inconsistent training: Irregular training patterns, skipping workouts, or not following a structured training plan can hinder progress and slow your running speed.
  • Inadequate nutrition and hydration: Poor nutrition and dehydration can lead to decreased energy levels, muscle cramps, and reduced running performance.

By addressing these common mistakes, you can eliminate obstacles holding back your speed potential and experience significant improvements in your running ability.

Training Strategies to Improve Running Speed

Incorporating specific training strategies into your routine is crucial to regain your speed. Here are some effective techniques to enhance your running speed:

  1. Interval Training: Intervals involve alternating between high-intensity bursts of speed and recovery periods. This method helps improve your cardiovascular capacity, muscular endurance, and overall speed.
  2. Fartlek Runs: Fartlek, a Swedish term for “speed play,” involves varying your pace throughout a run. By alternating between fast and slow segments, you challenge your body to adapt and become faster.
  3. Hill Repeats: Incorporating hill repeats into your training strengthens your leg muscles and cardiovascular system. Running uphill requires additional effort, making flat surfaces feel easier.
  4. Tempo Runs: Tempo runs involve sustained efforts at a comfortably hard pace, typically at or slightly faster than your race pace. This training improves your lactate threshold and enables you to sustain higher speeds for extended periods.
  5. Progressive Runs: Progressive runs involve gradually increasing your speed throughout the run. Starting at a comfortable pace and finishing strong helps you build stamina and speed.
  6. Long Runs: Although primarily focused on endurance, long runs contribute to your overall speed. These runs improve your aerobic capacity and teach your body to maintain a steady pace over extended distances.

You can effectively improve your running speed and performance by combining these training strategies into your routine.

Optimizing Your Running Form

Your running form plays a significant role in your running speed. Proper running mechanics allow for efficient energy transfer and reduce the risk of injury. Here are some key aspects to consider when optimizing your running form:

  1. Posture: Maintain an upright posture with your head aligned with your spine. Avoid slouching or leaning too far forward or backward.
  2. Arm Swing: Keep your arms relaxed and bent at approximately 90 degrees. Swing them forward and backward, not across your body.
  3. Stride Length: Aim for a comfortable stride length for smooth and efficient movement. Overstriding can lead to braking forces and decreased speed.
  4. Foot Strike: Strive for a midfoot or forefoot strike, where your foot lands underneath your center of gravity. Avoid excessive heel striking, as it can cause unnecessary impact and slow you down.
  5. Cadence: Aim for a cadence (steps per minute) of around 180 or higher. Increasing your cadence can help improve your running efficiency and speed.

Focusing on these aspects of your running form and making gradual adjustments can optimize your technique and enhance your running speed.

Strategies for Injury Prevention and Recovery

Injuries can significantly hinder your running speed and progress. Taking preventive measures and allowing for proper recovery is essential for maintaining consistent training and regaining speed. Here are some strategies for injury prevention and recovery:

  1. Gradual Progression: Avoid sudden increases in training volume or intensity. Gradually progress your mileage and intensity to allow your body to adapt.
  2. Cross-Training: Incorporate cross-training activities like swimming, cycling, or strength training to reduce the repetitive impact on your body and strengthen supporting muscles.
  3. Proper Footwear: Wear appropriate running shoes that provide adequate support and cushioning for your foot type and running style.
  4. Rest and Recovery: Prioritize rest days and incorporate recovery activities such as foam rolling, stretching, and adequate sleep into your routine.
  5. Listen to Your Body: Pay attention to any signs of pain, discomfort, or fatigue. Address these issues promptly to prevent them from escalating into injuries.

By adopting these injury prevention strategies and allowing for proper recovery, you can minimize the risk of setbacks and maintain consistent progress toward regaining your running speed.

Frequently Asked Questions (FAQs)

  1. Why am I running slower than before?

    There can be several reasons for a decrease in running speed. Age, fitness level, inadequate training, improper form, and lifestyle factors can all contribute to a slower pace. Identifying the specific factors affecting your speed can help you develop a plan to regain it.

  2. How long does it take to regain my running speed?

    The time required to regain your running speed depends on various factors, including the extent of your speed decline, training consistency, and individual characteristics. With a well-structured training plan and consistent effort, you can typically see improvements within a few weeks to a few months.

  3. Can strength training help me regain my running speed?

    Yes, strength training is beneficial for improving running speed. It helps develop muscular power, endurance, and overall stability, contributing to efficient running mechanics and faster speeds. Incorporating strength exercises specific to running can yield significant improvements in your speed.

  4. Should I focus only on speed workouts to regain my running speed?

    While speed workouts are essential for improving running speed, it’s crucial to maintain a balanced training approach. Incorporating endurance runs, strength training, and rest days into your routine is equally important. A comprehensive training plan addressing multiple running aspects will yield the best results.

  5. How can I stay motivated while working to regain my running speed?

    To stay motivated while regaining your running speed, set realistic goals, track your progress, and celebrate small achievements. Joining a running group or finding a training partner can also provide accountability and support. Remember to enjoy the journey and appreciate your improvements, regardless of the pace.

  6. Can nutrition impact my running speed?

    Absolutely. Proper nutrition is vital in supporting your training and optimizing your running performance. Ensure you consume a well-balanced diet with adequate carbohydrates, protein, healthy fats, and hydration. Fueling your body with the proper nutrients helps maintain energy levels, aids recovery, and enhances your overall running speed.


Experiencing a decrease in running speed can be frustrating, but it’s a common challenge many runners face. By understanding the factors contributing to slower running speeds and implementing the strategies discussed in this article, you can take proactive steps to regain your speed. Remember, patience, consistency, and a holistic approach to training are key. With dedication and the proper techniques, you can break through speed barriers and rediscover the joy of running at your full potential.

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