why do i run so slow

Why Do I Run Slow And How To Fix It?

Perhaps you might be asking yourself: why do I run so slow? It seems like no matter what you do, you just cannot seem to get faster at running, let alone keep up the same pace for long. As a result, you might feel incredibly frustrated by your efforts, in that you feel to be making no progress at all in your running career.

However, do not let your negative thoughts take over you. Granted, it is challenging to get faster and better at running, but keeping a positive perspective on the situation is one way to get started.

That said, we are here to help. Learn more about some reasons why you might not be performing the best of your abilities, as well as find ways to improve the situation and get to a more confident, stronger level than you had ever been.

Soon enough, you will be able to run faster and become a happier runner. Without further ado, let’s get started!


1. Irregular sleep schedule.

  • Face it:

    You do not get a lot of sleep. Sometimes, you turn in late in the night and sometimes you sleep until the afternoon. Having an insufficient amount of sleep on any night is sure to make you feel groggy, as well as make it difficult to concentrate and experience a good sense of self.

    In terms of running, having an inconsistent sleeping schedule can mean decreased performance, and therefore little to no improvement for running. Even further, it can affect your day-to-day activities like work, chores, and relationships.
  • How to fix it:

    The simple answer is to find and establish a regular sleeping schedule: on average, adults should aim for at least seven to eight hours of sleep per night in order to concentrate and function properly.

    That said, turn off the TV, power off your laptop, and switch off the lights in your house just before bedtime. Considering that these technological devices emit blue light which disrupts melatonin production in your body for sleep, it is best to stop using them at least half an hour before bedtime.

As a result, this will help you get in the mood for sleep, as well as provide you a more restful night. You will then be energized and ready the next day to run hard and perform hard!

2. Bad diet.

While fried and processed foods might sound delicious to you, it is not good for the body. Perhaps you already know this, but we cannot stress just how important it is to pay attention to what you put in your body, for it can affect performance both physically and mentally.

More specifically, eating junk food such as potato chips, cookies, and donuts can put a toll not only on your body’s shape, but also on how you feel. You might notice that you feel more sluggish after eating them, which can then affect how fast you are able to run.

  • How to fix it:

    The simplest way to change your diet is to first throw out junk food and replace it with healthier options. Buy and cook fresh produce from the supermarket (you will find it cheaper than constantly buying take-out every night), and learn to have junk food only from time to time.

​Hence, eating fresh foods like fruits, vegetables, and whole-grains can help you feel more fortified and more energetic to run faster and more efficiently. While an occasional indulgence is not a bad idea, keeping it consistently fresh and organic will yield positive results on your body and athletic performance.

3. Bad weather.

From hot, humid heat to below-freezing temperatures, extreme weather can, literally and figuratively, put a damper on your athletic performance. For instance, you might find it too stifling to run in high humidity or feel the onset of frostbite with cold weather. Either way, neither are ideal.

True, some people choose to run in extremely hot and/or extremely cold weather to build resistance and stamina. While that works to some extent, such extremities can have negative effects on your performance, let alone your health, e.g. heat stroke, frost bite.

  • How to fix it:

    While it is impossible to know, let alone change, the weather beforehand, you can prepare yourself for it by having workout alternatives in the case it were to happen.

    For instance, using the gym from time to time for cardio workouts can be very good for staying in shape despite the weather. No matter if it is hot and humid or overly cold, the stable climate inside of the gym will keep you comfortable enough to exercise.

4. Lack of different workouts.

Perhaps you have been running the same number of miles, as well as the same level of difficulty for the past few months or years. You have gotten comfortable powering through three miles on flat, even ground, but have never tried for hills or longer distance.

As mentioned, this particular situation is a sign of complacency; by not challenging yourself, you fall into a rut and so it will be harder for you to improve your pace because of it.

  • How to fix it:

    Change up your workouts! Dedicate some days to long, slow distance runs and others to short, fast-paced intervals. Varying your runs on a day-to-day basis trains your body to adapt to and build endurance to prepare itself for anything, and as a result can improve resistance and speed time.


Running slowly does not necessarily mean you are not naturally gifted at running; in fact, it can simply be due to different life factors, including sleep, diet, and weather.

However, by being aware of these aspects, you can take measures to modify them for more effective and quality workout sessions in the future. Happy running!

Leave a Comment: