9 Reasons You're Running Slow (and how to fix them)

If you've hit a performance plateau and started running slow, you might be suffering from one of these training and lifestyle mistakes. Here coach Jason Fitzgerald discusses other issues outside of training that can contribute to stagnating race times.

Jason Fitzgerald is a USATF running coach, 2:39 marathoner, and the founder of Strength Running (one of the web's most popular running blogs and coaching businesses). A member of the Greatist Expert Network, he's also the 2017 Men's Running Magazine's Influencer of the Year and a contributor to Competitor Magazine, Active, Runner's World, Lifehacker, and other major media.

[Ricky]

1. Sleep more (ideally 8 hours+)
2. Reduce stress wherever possible
3. Eat enough food
4. If feeling weak, check iron levels
5. Running fast needs ideal weather (adapt training to weather conditions and rely on effort level)
6. Eat plenty of carbs in your diet
7. Do a long run each week
8. Increase your mileage (If you've been running the same amount for a long time, gradually work on building your mileage)
9. Run a variety of paces throughout the week (structured speed workouts consistently 1-2x per week and strides after easy runs)

[novennelagua]

Back then I run fast, hard, no rest days and that leads me to more injury and no progress. Now 80percent of my mileage is easy, good diet, hydrate and makes me injury free and got a huge progress.

[michaelpiccirilli]

I am 67...not running as fast as when I was 40...my wife says it is because I am getting older...but she is not a runner...so what does she know?

[TheSandkastenverbot]

After every one of your videos I have the feeling that I gained the knowledge of a whole book in just 15 Minutes PLUS a bunch of motivation on top of it. You always provide a very comprehensive view based on your many clients instead of just "that works for me". Thank you so much for this!

[pushinghumanstupiditylimits]

60 deg Fahrenheit will be heavenly for me because over where I live, the avg. temp. is always around 80 to 90+ deg. couple with high humidity of 80+%.

[Glauberoliveira]

Excellent video. We all must be sure we are doing the right thing considering all these things you mentioned. Sleep, stress, eat carbs, iron levels, increasing milleage, enough calories, pace variety in trainning.

[johnfornace]

I have been listening to your podcasts since April 2022. Just started watching videos past 1-2 weeks I recommend both, but personally I have noticed better concentration and retention with your videos.

[romanbenedit]

Great Video Coach, 7:00, Extreme weather . 60 degrees ( lol )Summer in Miami, 7:00 am, 86 degrees 90% humidity

[davidhughesa]

Good work Jason, all makes common sense.

[whycantiremainanonymous]

Strides: a wonderful way... to ensure you get injured within a few weeks at most. All my recent injuries were during, or shortly after, strides.

[bsmoov]

Comment about monthly vs weekly mileage resonated with me. I remember moving one end of week evening 8 miles to the beginning of the week the next morning. Weekly mileage showed 22 and 38 instead of 30 and 30. Monthly is easier to get accurate numbers.

[thesheb]

I feel better about my hours running intervals at the track in 100 degree heat. I was getting frustrated with my pace and exhaustion. I still feel like it’s worth pushing through once a week till the weather is better.

[CanalSDR]

I am learning English and how to run better with your videos. Thanks a bunch

[kerricappy]

Very timely. Ran a pb in a virtual marathon in December. Killed it for the first few weeks back then started to struggle and have been on a downwards slide since. I am getting an iron infusion next week but I'm not sure if that will do the job.

[chrism]

Yeah I get carried away and end up running my long and easy runs too fast!

[calebfoster]

Super helpful for this rookie- thank you

[gaelmenes]

Thank you for your advice. It helps me a lot.
The essential things are often the simplest (sleep, food ...).

[yolandacroes]

Hot weather is going to slow you down, even 60 degree weather.
Me, living and running in the Caribbean:

[tinakohf]

I think there is a caveat to the carbohydrate and calorie intake points. I've lost 20 pounds over the past year and a half. Taking off 20 pounds definitely increased my speed. Part of how I took off the weight was moderating my carbohydrate intake. I never met a carb I didn't like. I had to decrease my carbs by 30-50% and increase my fat and protein intake. You can't outrun a bad diet and you have to factor in realistically how much you are consuming versus how much you are burning.

[dannygrays]

Just discovered your channel. Great advice in this vid. I will give these a try, especially sleep!