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5 Reasons You’re Not Running Quite As Fast As You Want To

5 Reasons You’re Not Running Quite As Fast As You Want To

Do you feel like you’re running in place even when you’re running as hard as you can?

Many runners feel that way, so you’re not alone. Because if you like running, then chances are you want to run faster. Especially if you run any races. Hey, it’s natural to want to beat your time from your last race. Or to set a PR (personal record). After all, who doesn’t want to run faster?

But even if you aren’t into races, or you are not super-competitive, or you just run for fun and fitness, you still probably want to run faster. It’s human nature.

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Yet the formula for running faster isn’t always simple to figure out. There’s no single workout plan that is “guaranteed to make you run faster in 6 weeks or your money back.” Well, maybe there is … but that doesn’t mean it actually works!

Why is running faster so hard to achieve?

You see, there are several factors that can influence how fast you can run. Here are the top 3:

  • Your genes
  • Your effort
  • Your running plan

The first one (your genes) you can’t control, obviously. Sure, you can maximize the physical skills you were born with. And even the slowest among us can still run faster with the right type of training. But not everyone can be Usain Bolt!

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The second one (your effort) you can clearly control. But if effort is all you rely on, you probably won’t see much change in your running speed. Especially since too MUCH effort can actually be counterproductive!

The third one (your running plan) – well, that’s where you can really make a difference in your running performance!

There are lots of good running plans – which can be both good and bad. The key is to find one that fits your schedule, your current ability level, and that you can “tweak” to fit your needs. But even the best plan still has the potential to “flop” if you are making these 5 mistakes:

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1) You run too much

If a little is good, more is better, right? Wrong! When you first start out, you’ll see improvement when you run more just because your body is getting used to the new activity. But over time, running too much – either too many days a week, or too many miles, or both – will lead to burnout, not success. So you need to have a plan that works right for your fitness level and goals. Then follow it. As you become a more advanced runner, you will need to run more to improve more. But you can’t force that to happen – gaining speed takes time. And be sure to listen to your body, especially on those days when rest is better than pushing harder!

2) You run too little

On the other hand, if you don’t run enough you won’t get faster either. There’s no magic number for the correct number of days to run, but running more than five days will probably get you hurt (unless you’re an experienced veteran). And running less than three days a week won’t give you enough time on your feet to see any improvement (unless you do a lot of cross-training with other aerobic activities). There are plenty of sample running plans to follow that will point you in the right direction. But don’t be afraid to tweak them a little as you learn what works for you, and what doesn’t!

3) You run too fast, too often

If you want to run fast, you need to train fast. Makes sense. But like many things in life, too much of a good thing leads to diminishing returns. So true with running! Speed work has its place in any running plan. But only in moderation. If you run fast every run, you’ll just be pushing yourself quickly into the ground! Be strategic about training fast. And spend most of your running time at lower intensity (meaning, run slow!) so you allow yourself to run more frequently and efficiently.

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4) Your running is too inconsistent

This might very well be the single most important factor of all – running consistently! Being consistent doesn’t mean being rigid and running through injuries or missing family events or running every single day. And it doesn’t mean you have to run the exact same number of days, week after week, month after month. But you do need to keep on running if you want to keep on improving! And yes, sometimes you have to run when you DON’T have the time, or DON’T have the energy, or just DON’T feel like it. The only way to get faster at running is to keep running regularly.

5) Your running is too random

One of the best running workouts you can do is a fartlek. A what? Yep, a fartlek. Basically, it’s a term for running a variety of different intervals (like running fast until the next street sign, or sprinting from one tree to the next). These random “bursts” of speed can be VERY effective (and make for a fun speed workout!) But being too random with your running plan will not give you the results you want. If you use too much variety then you’ll never build up your speed or endurance. Ideally, you want to gradually and strategically build up your miles and increase your pace – your speed will improve as you stick with it!

Running is one of the BEST activities for people of all ages. It’s fun. It’s a great workout. It’s relatively inexpensive (but please don’t skimp on a good pair of running shoes). And it can be very interactive and socially enjoyable, especially if you join a running group or sign up for a race.

So if you want to get faster – either to improve your race time, or just to feel “awesome” while you run for fun – do yourself a favor, and find a really good running plan, stick with it, and before long you’ll be running faster than ever. Here’s to being the best runner you can be!

Featured photo credit: Photo from Funk Dooby via flickr.com

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Kris Bickell

Fitness blogger

5 Reasons You’re Not Running Quite As Fast As You Want To

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Last Updated on March 13, 2019

How to Get out of a Rut: 12 Useful Ways to Get Unstuck

How to Get out of a Rut: 12 Useful Ways to Get Unstuck

Have you gotten into a rut before? Or are you in a rut right now?

You know you’re in a rut when you run out of ideas and inspiration. I personally see a rut as a productivity vacuum. It might very well be a reason why you aren’t getting results. Even as you spend more time on your work, you can’t seem to get anything constructive done. While I’m normally productive, I get into occasional ruts (especially when I’ve been working back-to-back without rest). During those times, I can spend an entire day in front of the computer and get nothing done. It can be quite frustrating.

Over time, I have tried and found several methods that are helpful to pull me out of a rut. If you experience ruts too, whether as a working professional, a writer, a blogger, a student or other work, you will find these useful. Here are 12 of my personal tips to get out of ruts:

1. Work on the small tasks.

When you are in a rut, tackle it by starting small. Clear away your smaller tasks which have been piling up. Reply to your emails, organize your documents, declutter your work space, and reply to private messages.

Whenever I finish doing that, I generate a positive momentum which I bring forward to my work.

2. Take a break from your work desk.

Get yourself away from your desk and go take a walk. Go to the washroom, walk around the office, go out and get a snack.

Your mind is too bogged down and needs some airing. Sometimes I get new ideas right after I walk away from my computer.

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3. Upgrade yourself

Take the down time to upgrade yourself. Go to a seminar. Read up on new materials (#7). Pick up a new language. Or any of the 42 ways here to improve yourself.

The modern computer uses different typefaces because Steve Jobs dropped in on a calligraphy class back in college. How’s that for inspiration?

4. Talk to a friend.

Talk to someone and get your mind off work for a while.

Talk about anything, from casual chatting to a deep conversation about something you really care about. You will be surprised at how the short encounter can be rejuvenating in its own way.

5. Forget about trying to be perfect.

If you are in a rut, the last thing you want to do is step on your own toes with perfectionist tendencies.

Just start small. Do what you can, at your own pace. Let yourself make mistakes.

Soon, a little trickle of inspiration will come. And then it’ll build up with more trickles. Before you know it, you have a whole stream of ideas.

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6. Paint a vision to work towards.

If you are continuously getting in a rut with your work, maybe there’s no vision inspiring you to move forward.

Think about why you are doing this, and what you are doing it for. What is the end vision in mind?

Make it as vivid as possible. Make sure it’s a vision that inspires you and use that to trigger you to action.

7. Read a book (or blog).

The things we read are like food to our brain. If you are out of ideas, it’s time to feed your brain with great materials.

Here’s a list of 40 books you can start off with. Stock your browser with only the feeds of high quality blogs, such as Lifehack.org, DumbLittleMan, Seth Godin’s Blog, Tim Ferris’ Blog, Zen Habits or The Personal Excellence Blog.

Check out the best selling books; those are generally packed with great wisdom.

8. Have a quick nap.

If you are at home, take a quick nap for about 20-30 minutes. This clears up your mind and gives you a quick boost. Nothing quite like starting off on a fresh start after catching up on sleep.

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9. Remember why you are doing this.

Sometimes we lose sight of why we do what we do, and after a while we become jaded. A quick refresher on why you even started on this project will help.

What were you thinking when you thought of doing this? Retrace your thoughts back to that moment. Recall why you are doing this. Then reconnect with your muse.

10. Find some competition.

Nothing quite like healthy competition to spur us forward. If you are out of ideas, then check up on what people are doing in your space.

Colleagues at work, competitors in the industry, competitors’ products and websites, networking conventions.. you get the drill.

11. Go exercise.

Since you are not making headway at work, might as well spend the time shaping yourself up.

Sometimes we work so much that we neglect our health and fitness. Go jog, swim, cycle, whichever exercise you prefer.

As you improve your physical health, your mental health will improve, too. The different facets of ourselves are all interlinked.

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Here’re 15 Tips to Restart the Exercise Habit (and How to Keep It).

12. Take a good break.

Ruts are usually signs that you have been working too long and too hard. It’s time to get a break.

Beyond the quick tips above, arrange for a 1-day or 2-days of break from your work. Don’t check your (work) emails or do anything work-related. Relax and do your favorite activities. You will return to your work recharged and ready to start.

Contrary to popular belief, the world will not end from taking a break from your work. In fact, you will be much more ready to make an impact after proper rest. My best ideas and inspiration always hit me whenever I’m away from my work.

Take a look at this to learn the importance of rest: The Importance of Scheduling Downtime

More Resources About Getting out of a Rut

Featured photo credit: Joshua Earle via unsplash.com

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