You may be asking yourself the question, “Why am I not getting better at running?” Well, you’re not alone; many runners of all abilities get stuck in a plateau at some point. While there is no immediate fix when it comes to running faster, there are many ways you can get out of this plateau.
Running is just half the battle, and you need to ask yourself, “How consistent have I been?” To be consistent, you need to prevent injuries.
Injuries can be prevented by supplementing your running with core and strength work. Running can be hard on your body and is a demanding sport. So take the time to strengthen your muscles; this will help provide consistency in your training. As we all know, consistency is one of the best ways to get faster at running.
If you are one of the lucky ones that stay injury-free, there could be other reasons why your running pace is getting slower or your running is not improving. One of these reasons could be inconsistent run training.
While runners need some time off, there are parts of the season where you need to train more than others. One of the key factors in improving your running is not letting your base mileage dip too much. This means if you’re running 40k weeks, don’t let your lowest base mileage drop below 20 kilometers a week.
Runners that have inconsistent training periods tend to be the ones most injured. They are constantly trying to rebuild their training cycle, which can increase their chance of injury. If injuries aren’t causing a drop in mileage, then you need to look at your training and find out what is causing these inconsistencies.
Try to remain consistent in your training, even if you aren’t focusing on any specific race or goal. You will find your running will start to improve.
Why Am I Getting Worse At Running?
While inconsistent training and injuries can cause a plateau in running fitness, you could find yourself getting worse because of this. This is even worse than having a plateau in your fitness, and diagnosing the problem can be quite tricky.
As runners, we expect to make constant progress, and this is why we set goals to start with. But what happens when our performance starts to decline, and we find ourselves asking, “Why am I getting worse at running?” Instead of getting depressed or training harder, first, you need to outline the cause of the decline.
Running too much is often a cause of performance decline. When you run too much, your body doesn’t have time to recover and repair itself. Although you may think that more volume can improve your fitness, sometimes this can be counter-intuitive.
Rest days are just as important as the training itself, so making sure you are recovering enough is a key factor in allowing the body to build strength, muscle, and improve endurance.
So if you are increasing your mileage too fast or not allowing enough recovery in your training, you may be hampering your performance and goals. Make sure you take at least one rest day per week and allow the gains to be made from the training you have done.
If you have adequate recovery in your training plan, the next thing to focus on is the training itself. A common mistake with amateur runners is that they tend to push too hard, too often. While intervals, speed work, and tempo runs are important ingredients in your training, they need to be done in moderation. Having too many hard training days per week doesn’t let you recover properly, and often you will find that your pace decreases from fatigue and increased exertion. If you continue this trend, you will find yourself getting slower at running.
Why Is My Running Pace Getting Slower?
You may be asking yourself, “Why is my running pace getting slower?” especially when you have been training more than ever before. Just because you are training more, this doesn’t automatically mean your pace will improve.
Running the same loops at the same intensity is a common occurrence among runners. From beginners to elite runners, we all get stuck running the same speeds around the same loop constantly. Changing where you run and introducing some speed work can help increase your overall run speed. If you constantly train at the same speed every day, your pace won’t get faster and may actually decline.
Intervals, speed work, and tempo runs are important ingredients in your training. If you allow adequate recovery, you will see your running speed improve gradually. Whether you are entering a 5k, 10k, or marathon, these types of workouts play a vital role in your performance.
If you have been doing regular speed work and still find your pace getting slower, your body may be too fatigued to improve your performance.
This is the point where running is not getting easier. Every run, you struggle to hold the pace and get through the workout. This is when you need to take a period off from training. If your body is fatigued and too tired to complete workouts, you will get slower.
Take a few days off from running and try to allow the body to recover. If you find the fatigue is still there, consider taking a longer period of rest. This can be anywhere from one to two weeks.
It is better to allow your body to recover properly rather than constantly digging a hole. Over-training can stop you from running for a much longer period of time.
| Reason | Explanation | Potential Solutions |
|---|---|---|
| Overtraining / Insufficient Recovery | Excessive training without proper rest can lead to fatigue, reducing overall performance. | Incorporate rest days, use periodization, and monitor training load. |
| Inadequate Sleep & Nutrition | Poor sleep quality and inadequate fueling lower energy levels and impair recovery. | Improve sleep habits, maintain a balanced diet, and stay hydrated. |
| Aging / Fitness Plateau | Natural aging or a lack of variation in training can lead to performance plateaus. | Integrate strength training, cross-training, and varied workouts. |
| Running Form Issues | Inefficient biomechanics can waste energy and slow you down. | Have your form analyzed and incorporate technique drills. |
| Injury or Underlying Health Issues | Minor injuries or undiagnosed medical conditions can impede performance. | Consult a healthcare professional and adjust training accordingly. |
| Mental Fatigue / Stress | High stress levels and burnout can decrease concentration and performance. | Practice stress management and consider recovery strategies. |
| Equipment Issues | Worn-out shoes or unsuitable gear can lead to inefficient movement. | Invest in appropriate running shoes and update gear as needed. |
| Environmental Factors | Adverse weather, terrain changes, or altitude variations can slow pace. | Adjust routes and training plans to accommodate environmental challenges. |
How To Get Better At Running?
So after all of this, “How do I get better at running?” Well, it is quite simple for the amateur runner. Focusing on key areas such as recovery, consistency, and variation will help you see progress much faster.
Look at introducing speed work or interval sessions twice per week and incorporate one rest day per week. Every fourth or fifth week, try to plan a rest week where your mileage and intensity decrease by 20-30%.
After you have planned these into your training, make sure your lifestyle isn’t holding you back. Things like not getting enough sleep can play an essential role in your performance by limiting the time the body has to repair itself.
Pay attention to your nutrition. By eating less processed foods and sugar, you can get more sustained energy. Wholesome foods such as fruits and vegetables help keep blood sugar levels more stable.
Last but not least, try to limit the stress in your life. Your training should work around your current schedule. It shouldn’t increase stress but rather reduce it. Consider hiring a running coach or choosing a training plan built specifically for you. This will take your current lifestyle into consideration and overall reduce stress.
Frequently Asked Questions
Why does it feel like I’m putting in the work but not seeing progress?
Can I blame my shoes or gear for getting slower?
I haven’t been injured, so why am I still stuck?
Does my pace always have to improve to mean I’m getting fitter?
I’m running more, but my performance is getting worse. Why?
Should I take time off if I’m not improving?
Conclusion
If your running isn’t improving—or worse, getting slower—it’s time to stop guessing and start looking at the causes why. Improvement doesn’t come from doing more, it comes from doing things the right war. This means means staying consistent, training smart, and knowing when to rest. To avoid the cycle of burnout focus on balance: structured training, proper recovery, and fitting this all into your lifestyle.
Whether you’re chasing a personal best or just trying to improve your running, a well-planned approach makes all the difference.
