Why you run slower when you get tired or older (and what you can do about it)

There can be several reasons why you start running slower when you get tired and why you generally slow down as you get older. In this video, running technique specialist Fredrik Zillén identifies one of those things and shows how you can strengthen the weak link in the chain so you can both maintain a higher pace at the end of races when you start to get really tired and also maintain your pace as you get older.

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Fredrik Zillén is an running technique specialist that has over the years helped thousands of runners to a more efficient running technique - from the slowest beginners to members of the Swedish national team in running and triathlon who have participated in the World Championships and the Olympics. Fredrik also writes articles on effective running technique for Runner's World magazine.

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Kevin, UK

"The best money I have ever spent. Great mix of humour, practical technique and theory. It’s brilliant and I have been telling all my friends about it. I’ve knocked 30 secs off my average pace to 4:30 and at 53 I’m absolutely astonished how relaxed I feel running. It’s also really helped my cycling my adapting similar techniques and visualisation. Thanks so much."
Paul, UK

"Just wanted to say Im 2/3 through your running program and WOW what an insane difference".
Runner, Texas, USA

”I have done the first two audio lessons now. It's amazing what a difference you made for me. I ran 90 minutes yesterday and have never felt so refreshed both during and after the workout, and then I have never run so fast with the same low heart rate. Thanks for that!!”
Update from a runner after two of the six audio lessons

"I can honestly say it is some of the clearest and best instruction I have ever recieved in any topic. After a year of shin splints I went for a run yesterday and was almost in (joyful) tears because I had zero pain, so thank you!!"
Andrew

”I got your online course and it almost instantly fixed my running form. I can prove that by having half an hour faster marathon finishing time.”
Runner, Indonesia

"I knew nothing about running other than put one foot forward in front of the other...and fast. Then I signed up for his course. Mind blowing!... and too cheap if you ask me. Totally recommend it."
Runner

[st]

I am a (very) slow "runner" by these standards, now at almost sixty and only running for 5 years, but what I have found is that when I made the transition to barefoot shoes everything changed for me. No more pain anywhere, able to run 5K everyday of the week consecutively and my calf muscles became incredibly strong. Barefoot choose changed my life and made me actual love running.

[felimuller]

excellent research and presentation, thank you! what would be an alternative to the exercise shown near the end if you don't have acces to a machine? with rubber/resistance bands maybe? standing/walking on toes, carrying extra weight?

[lifephorce]

Excellent and informative video for us older runners.. as previously commented it would be great if you could give a non machine/ free weights alternative 🙏

[xdays]

76 year old runner here and I have found that the "spring" in my step while running has decreased and that I must consciously make the effort to flex my ankle when I run rather that shuffle my feet. Your video gives me the explanation of why this is happening and how to correct it...thank you!

[PaulViol-xo]

52 yo, training the exercise every week. Brilliant!

Very interesting observation:
The exercise helped me to put the weight evenly sideways on my forefoot, and place the knee better. (If someone wants explanation, just ask. )

[TheCuratorIsHere]

I really like the way you teach. Could you make 2 videos about:

1. Running mental schema; what to think about while running for form. Like a checklist. A lot of what is presented is demonstrated from a side POV but when I’m running I don’t know what it feels like from inside my own eyes with a very limited view. I know you can film yourself with a camera on the side in a conference with a phone / tablet in front of you on a treadmill to see yourself live and do corrections but what do you do on a trail?

2. Running psychology. What do you think about while running. Mantras?

I find this is often not discussed outside obscure podcasts. Would like to get your views on those more “difficult” / “grey area” topics.

[peterfodor]

Dear Fredrik I have tried to exceed my bodyweight with one leg for over 6 months without success and I am absolutely stunned that you can manage to hold 3 times your body weight with one leg for 10 seconds with 10 repeats! What should I do?

[dereknalley]

I'd be interested to see the graphs on a time basis instead of a distance basis. I.E. Does running for 45 minutes tax your form equally independent of ability?

[DMGC]

@SpringSnabbare Totally agree with this video. One thing, the isometrics that runners should be doing are at length (dorsi- flexed) not in a shortened position (on your tippy toes) as you demonstrate in this video. The best isometrics for the achilles are to stand on the edge of a box or step and find the position you would be in when running, just before your heel touches the ground. These are called yielding isometrics. The ones in the video where you are up on your toes are over coming and this isn't the position you want to strengthen.

[Ian.Does.Fitness]

Thank you Fredrik! 🙏 I will put these exercises into practice as I rehab my calf. I now know why my calf probably failed thanks to you! 🙏

[robertharrington]

I don’t want to join a gym just so I can access this piece of special equipment. Is there some lo tech answer?

[danieless]

the machine doesn't go high enough for me to do 2x bodyweight

[Shevock]

Good info. In addition, as you age is important to put on some muscle. I know triathlon folk love kettlebell workouts. DevRunner uses dumbells. I currently use those and barbell exercises like Percy Cerutty taught. However i used machines for decades. The mode doesn't matter so much as supporting your muscles to keep you running into old age.

[liamroche]

Very interesting and useful advice.
A while back, I arrived at a single leg calf exercise (start with double leg, switch up only if this has got too easy) that involved leaning on a wall at an angle (so more than bodyweight on one calf), extending to the high point with maximum power (concentric), holding the top for a 3 seconds (isometric) then falling back down to the lower position over 6 seconds (eccentric). 2 sets of about 5 each side. But I am not sure this is any better than plyometric exercise (bouncing on your toes, maybe hopping or bounding side to side if that has become too easy - light fit people 🙂) because that gets higher forces for shorter time, seems effective, and is highly specific to running! There are many ways to skin a cat, as the (gruesome) idiom says.

[LiliputianMisChief]

Great advice! If I’m a morning runner how could I fit this into my routine? Would it be better to perform this before or after the run?

[Averagebum]

+Fredrik Zillen, many thanks for the lesson. May I ask, when you say 2 - 3 times our body weight, are you referring to the added resistance or the total weight including our bodyweight?

[UKjaydee]

You make me sklmile all the time. Thanks for your informative videos

[KenyanRunning]

Love the videos! Am in a half marathon block. I often should I do these Achilles exercises ? Thanks.

[timpeeters]

Very interesting video! Would you mind sharing a link to the original publications?

[fiddlefiver]

I love this guy, Thanks for the tips!