Why You’re Not Improving Your Running Speed (And How to Fix It)
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You’re running regularly, putting in the work, and staying consistent—so why aren’t you getting faster?
It’s a frustrating feeling. But the good news is, speed plateaus are completely normal—and fixable. Here’s why you might be stuck and what you can do about it.
First, you’re running too much at the same pace. If every run feels comfortable, you’re not pushing the systems that build speed: your muscles, lungs, and heart need stress to adapt. Start including short, faster efforts—like 30-second sprints during easy runs or a weekly interval session.
Second, you’re skipping strength training. Speed isn’t just about your lungs—it’s about your legs. Stronger glutes, hamstrings, and core muscles mean a more powerful, efficient stride. Even two simple strength workouts a week (bodyweight squats, lunges, planks) can unlock noticeable improvements.
Third, you’re neglecting recovery. Without real rest, your body can’t adapt to hard efforts. If you’re always tired, you’re training on empty. Prioritize at least one full rest day per week and get serious about sleep, hydration, and nutrition.
Fourth, your technique might be holding you back. Overstriding, tense shoulders, or poor posture wastes energy. A slight forward lean, relaxed arms, and quick, light steps (shorter strides, higher cadence) can make a massive difference in efficiency—and speed.
Finally, you’re not tracking progress smartly. Just running "harder" without any feedback doesn’t help much. Use a simple GPS watch or app to track your pace over time. Seeing your improvement keeps you motivated and helps you adjust smarter.
Speed isn’t built by chance. It’s built by intention: smarter training, better recovery, stronger movement.
If you want a full guide on how to run faster, stronger, and without injuries, my e-book breaks it all down—plus includes discount codes for gear that actually makes a difference.