As a regular runner have you now found your pace getting slower but you can’t explain why? If so, read on to see what the reason could be and what you can do to fix it.
Whether you run for fun, fitness or competition, nobody wants to see their times go up.
Even if your only reason for lacing up these days is to get some fresh air, it’s still got to hurt if your usual route is taking longer, and longer to complete.
But what can you do about it and is there a reason why you’re getting slower?
Is it an injury? Have you missed too many sessions? Or is it just the natural aging process that is slowing you down?
In this article, we are going to shed some light on the reasons why you might be getting slower and more importantly, what you can do to fix it.
You’ve seen Forrest Gump one too many times
If all you do is run, and run, and run, then you’re not training effectively.
On the surface it makes sense that running more will help you to get better, and it will at the beginning, but as time passes you need to switch things up.
Running works the same muscles repeatedly and as with any type of training, this will lead to a performance plateau.
1
You’ve Seen Forrest Gump One Too Many Times
If all you do is run, and run, and run, then you’re not training effectively.
On the surface it makes sense that running more will help you to get better, and it will at the beginning, but as time passes you need to switch things up.
Running works the same muscles repeatedly and as with any type of training, this will lead to a performance plateau.
You need to add other elements to your program to protect your body against injuries and strengthen your muscles.
Think of it like a bodybuilder who lifts more weights to increase his mobility or a cyclist who rides more frequently to strengthen her shoulders.
The answer isn’t to run more.
Instead, try adding one or two strength days into your week where you focus on full-body training, core strength and compound movements such as squats, deadlifts and lunges.
The result will be a stronger body that can work more efficiently as you run.
2
Go Hard or Go Home!
If you’re part of the ‘No pain, No gain’ brigade then there’s a good chance you’re doing more harm to your body than good.
For some reason, certain people believe they must push themselves to and beyond their limits, 5,6 or 7 days a week, with no days off.
Truth is if you’re doing that you’re going to breakdown.
Your body needs to rest and recover as that’s when it heals and repairs itself from the damage you’ve already done.
If you’re running daily and covering long distances multiple times a week then that could explain why your performance has started to dip.
Try taking one or two days off a week where you allow your body to heal and recover, ready for the next day.
It’s also a good idea to introduce some stretch and mobility work into your week to take even better care of your muscles.
You can’t simply ‘push through’ tiredness and discomfort every day.
3
Do You Have the Right Fuel?
It’s not just high-end athletes that need to take their nutrition seriously.
If you’re a regular runner then what you eat and when you eat it is just as important to you too.
You may not need a personal chef or an itemized meal plan with strict timings and macronutrient breakdown, but you also shouldn’t be trying to complete your long run without any fuel in the tank.
Try to think ahead and plan for when you’re going to run.
Have a balanced meal in the evening if you’re going to do a long run in the morning.
Don’t overdo it at lunch if you’re going out after work.
Think about anything you might need to give you a boost if you’re going to be out for a while.
It’s also worth knowing how different foods can help your performance.
Carbohydrates will give you energy and protein will help you to build and repair muscle, so your meals should be based around these two primarily.
You should also pay close attention to your hydration levels and ensure you are drinking enough throughout the day.
4
Incorrect Footwear
Possibly one of the most talked-about issues when it comes to running, the type of shoes you wear is vital for success.
Every runner has a slightly different running style and the type of shoe you wear should fit that style, as well as your foot.
It’s not enough to pick out your shoes simply based on foot width and in the overwhelming majority of cases, comfort is a far more important factor when picking out your shoes.
If your runs are getting worse, your shoes could be to blame.
Have you bought a new pair that don’t quite feel right or are your old, beat-up pair of sneakers so far gone that they should have been put out to pasture years ago?
Either way, starting with the feet is always a good idea when addressing any changes in performance.
5
You Don’t Want to Get Better
You don’t have to be aiming for the world championships or trying to win a spot in the Olympic team but you should be trying to get better and improve every time you lace your sneakers up.
Even if you only do fun runs and you have no interest in the clock, there’s more than one way to see progress as a runner.
These are just a few simple examples but all can be used to monitor your progress.
If all you ever do is complete the same route, in the same conditions, at the same pace, then it’s no wonder you’re starting to get worse.
Whether pushing harder, adding inclines or changing the route there are multiple ways that you can challenge your body without being focused on the time.
And you should be.
If you’re not actively working on getting better, then it’ll only be a matter of time before you start to get worse.
If you never challenge yourself, not even a little bit, then it makes perfect sense why your performance has begun to drop so it’s time to turn that around.
Change things up, try switching routes, increasing the distance or setting targets for your splits, but the key here is to do something to challenge yourself.
Final thoughts
There are certain limits on the human body and whatever level of runner you are, you will have a limit.
Unfortunately, many people think they have reached that point way before their time and as a result, they just accept it as the way things are.
Slowing times does not have to be a natural occurrence and it does not have to be the norm.
You shouldn’t just accept a dip in performance as ‘par for the course’ because, in most scenarios, there is something you can do about it.
The important thing is that you must try.
It’s way to easy to give up and blame your decline on aging but actually, there may be something closer to home that you can control.
So before you start to accept that you’re not quite as good as you used to be, it’s time to take a look at why that’s the case and more importantly, how you can change things around.
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