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

hell yeah

"Run the easy days easy so you can run the hard days hard"

Totally. I'm doing about 90% of my running easy. Makes my Strava posts look slow, but I'm therefore fresh for harder runs... it has also allowed me to virtually double my weekly mileage over the past 6 months and stay relatively injury free.

@@40hills1 You're base building. My long run has gone from 13k to 30k in a few months. I run at 9 minute mile pace for all my milage currently. Yet i can run a sub 20 5k so it does work. Run slow to run fast. If you can run 30k at 9min/ mile 5k at 6/mile is easy.

@@YeNZeC awesome! Yes, my easy pace is about the same as yours. My progression has been intentionally slower because I'm older and want to avoid injury, but I also have gone from about 10-15k long runs up to 20-25k in the past 6 months, all at that same pace 👍

she knows she's right.

Yep...the truth hurts...

She's probably just jealous...

she knows your getting older

It depends, are you running AWAY from her or TOWARDS her? 😉

Same

yeah i was confused when he said that, 60 degrees seams like a perfectly mild temperature to me

I am looking many running videos, but running fast is it healthy? or just jogging but 100 miles per week?

Running in high heat and humidity will improve your endurance. You will notice it in the fall (autumn).

If you can't run a stride without getting injured, the problem is not the strides. The problem is your resiliency.

@@StrengthRunning I can do one, or several, but within a month or so of regularly doing them, the injury comes, reliably. I'm running about 65k a week, doing regular strength work, tempo runs and intervals, on top of lots of slower running. Nothing else got my hamstrings pulled. Just the strides. Any suggestions for improving resillience, then? Or maybe I'm doing my strides wrong?

@@whycantiremainanonymous8091 Make sure you never do strides before running at least 1 or 2 slow km first.

@@matttherunner1396 Yep! That was my lesson from the first strides injury. My lesson from the second was not to do strides at the end of a speed workout. If I ever come back to doing strides, I'd rather learn my other lessons from somebody else's experience, though.

The faster you run, the more your posterior chain is taxed relative to the muscles you usually need for running. And the p.c. is very commonly an under-trained part of the body. The fact you pulled your hamstrings points exactly into that direction. My favorite exercise for that: one-legged good mornings

Spinach

Race attempt every week? No one recommend this. One day effort per week (intervals, tempo, hills or something) sure, but not with a race effort too. Switch it for a slow long run and build some aerobic capacity. It's more fun, less risky and you'll get faster. Or so say all the experts.

Hi Christina. Do you mind sharing what you eat in a day ( breakfast, lunch, dinner). My biggest mistake is thinking I can outrun a bad diet. I like your comment 🙏

@@juliakwatlhai3533 Hi Julia, well, my diet does vary and right now I am trying to observe Lent. (Not as hard as it sounds.) Basically, I don't really have a proper breakfast bc I'm never hungry in the morning, so I have coffee with some creamer and sweetener. If I'm hungry, I may have some cereal or I make a smoothie. Those things, are carb loaded, however, my typical run is in the morning, so I burn a lot of those carbs. I also have a physically demanding day as I am moving all day long. I am the opposite of desk bound! Lunch is probably my healthiest meal with a salad, or some meat/fish and veggies. Dinner is probably a protein and some veggies and I will have pasta, rice or bread with dinner. The biggest thing that has helped me lose weight is cutting out snacks! Especially snacks after dinner. That is my Achilles heal. Every once in a while, I do snack after dinner, but I try not to. The thing that will kill a diet is chips, ice cream, candy, chocolate, etc. And don't forget alcohol. You got to get rid of the low lying fruit. Eat healthy. Good luck!

25 miles per week isn’t enough. Up to 40 mpw

@@fastinradfordable I'm up to 50 a week now and run 17:30, first meet of junior year is next week and my goal this season is to drop below 17 and make it to state

Good for you!😛

When you go to a milder climate, you will immediately see large improvements. I also live in a hot and humid climate but when I travel to milder climates (San Diego, etc), my endurance, breathing, speed, is so much better.

Training in the hotter the better. While Blood is used to cool your skin- Your muscles adapt to having less oxygen available. It’s similar to high elevation training. It’s a good thing. I wait til the hottest part of the day for hard runs.

I talked about running a faster workout every week. That could include intervals. "Intervals" simply means you're running repetitions of something. It doesn't dictate the distance of those reps, the recovery, or the pace. So you could run an aerobic interval workout.

Interval speed training is a must if u want to run faster even in marathon

run more

I included many types of sleep including delta wave sleep. Let's not split hairs - it's all important.

@@StrengthRunning No. REM sleep is actually bad for you. That is, REM sleep is worse than no sleep at all and undoes part of your "good" sleep. Go to the research 😄

​@@andyhagan6466 Why is it that "go do the research" always comes with the most ridiculous assertions?

Your own personal record

Try going for 60 minutes. I'm sure you can do it!

yeah but that doesn't mean gorge on bread, baked goods and pasta. You're better off eating oats, (sweet) potatoes, brown rice, fruit and vegetables and minimally processed food in general.

@@giovanbattistafichera8439 why sweet potatoes? Aren’t regular potatoes good enough?

@@Rohilla313 they're a different vegetable. Sweet potatoes are richer in vit A, C, and sugar, while white potatoes have more vit B and more proteins. I eat both :)

Late 30s it starts to decline some i think

Sarah Hall and Eliud Kipchoge are in their late 30s, they're still hauling ass Abdi Abdirahman is even in his 40s, he's going to Tokyo. So my answer: I don't know.

@@dri1811ya but these are elites..

@@gourami7 well thats even good example because athlete collect record. like football mostly player declined at early 30, basketball early 30 is their prime, boxing also 30 ish is prime. then running i think late 30 is still considered prime.

He advised against very low-carb diets and just eating too little while already being skinny. Losing extra weight helps with running because that wiggling body fat just costs a lot of energy. But going from lean to six-pack-abs MIGHT hamper your performance, especially the higher intensity stuff

please no do not spread this carni stuff on here combined with health talk

And you should know that outliers are exactly that.

Should of pulled out

Fascinating how you ignore the best runners: HS, college, and pro athletes who all have coaches. In your small world, a person at 40 mpw is a superstar who's figured it all out. It's depressing to witness this fixed mindset in action.

@@StrengthRunning you've been skipping on a lot of brain days.