Running Slower Than You Used To? What Helped Me Find My Speed Again

There was a point where I realised running didn’t feel the way it used to. My legs felt heavier, my pace had dropped, and even short runs sometimes felt like hard work. I wasn’t training for a marathon or chasing a huge personal best, but I missed that feeling of running with a bit more ease and confidence.

For a while, I assumed I just needed to push harder. Run further. Be more disciplined. But the more I tried to force it, the slower and more frustrated I felt. What actually helped was taking a step back and looking at the bigger picture. Not just how often I was running, but how I was recovering, what my body needed, and whether I was making things harder for myself without realising.

If running feels slower than it used to, these are the things that genuinely helped me find my speed again.

I Stopped Making Every Run “Hard”

One of the biggest shifts came when I realised I was running almost every run at the same pace. Not slow enough to feel easy, but not fast enough to really build speed either. Once I started mixing things up, things began to feel better. Most runs stayed easy and conversational, but once or twice a week I added short bursts of faster running.

Sometimes that looked like running quickly between lamp posts before slowing down again. Other times it was a few short intervals at the end of a run. It didn’t need to be overly structured to make a difference. Just adding a little variety made running feel less repetitive and helped me feel stronger over time.

I Focused More on Strength Than Speed

I used to think getting faster meant simply running more. But what helped far more was building strength. Not in a punishing, gym-every-day kind of way. Just adding a couple of short strength sessions each week made a noticeable difference to how stable and powerful I felt when I ran.

Simple movements like squats, lunges, glute bridges and core work helped me feel stronger on hills and less tired towards the end of longer runs. It also helped with those little aches that tend to creep in when you’re tired, stressed or trying to do too much at once.

I Paid More Attention to Recovery

This was probably the hardest lesson for me because recovery can feel unproductive.

But whenever I’m overtired, under-fuelled or trying to squeeze runs into an already busy week, my pace is always the first thing to suffer. The weeks I run best are rarely the weeks I train hardest.

They’re usually the weeks where I’ve slept more, eaten properly, stretched a bit, and given myself permission to rest when I need it. It sounds simple, but I’ve found that taking recovery seriously often does more for my running than adding another run ever could.

I Let Go of What My Pace “Should” Be

Sometimes the hardest part of running slower is not the running itself, but what we make it mean. It’s easy to compare yourself to old versions of yourself. To think about what pace you used to hold, how far you used to run, or how much easier it all once felt.

But bodies change. Life changes. Work, motherhood, stress, poor sleep, hormones, confidence, routine — all of it has an impact.

Letting go of the idea that every run had to match a previous version of myself made a huge difference. It gave me space to enjoy running again rather than constantly feeling like I was falling behind. And strangely, once I stopped obsessing over pace, I started getting faster again.

A Few Things That Genuinely Helped

There are a few things I’ve added into my routine that have made running feel more comfortable and enjoyable.

The first is the Enertor PX1 Running Insoles. I started using them when my feet were feeling tired and unsupported, especially on longer runs, and they made a real difference to how comfortable I felt afterwards. Not only did they cushion my steps, but they also helped me maintain better alignment and reduce the usual post-run aches, which made my runs feel less like a chore and more like something I could actually enjoy.

I’ve also been reaching for the Ronhill Women’s Tech Wind-Block 1/2 Zip Top on colder runs. It’s one of those pieces that makes it easier to get out the door because you know you’ll actually feel warm enough once you’re out. The lightweight fabric moves with you, so you never feel weighed down, and it keeps the chill off without making you overheat, which has made a surprising difference to how motivated I feel to run in the colder months.

And for runs where I need a bit of distraction or motivation, the Edifier Comfo C/R1 Open-Ear Clip-On Earbuds have been really useful. I like that they let me listen to music or a podcast while still feeling aware of what’s going on around me. It’s like having the best of both worlds — a mental boost and a sense of safety — which makes those slower or tougher runs feel lighter and more manageable.

If Running Feels Harder Than It Used To, You’re Not Alone

Running slower than you used to can feel frustrating, especially if running has always been the thing that made you feel strong, capable or like yourself. But slower doesn’t always mean you’re going backwards.

Sometimes it’s just a sign that your body needs something different. A bit more rest. A bit more strength. A bit less pressure. And sometimes, taking that pressure off is exactly what helps things start to feel easier again.

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These insoles have transformed the comfort of my everyday runs. They provide support where I need it most and absorb impact in a way that reduces fatigue. I’ve noticed fewer aches in my knees and feet, and my stride feels more efficient. For anyone who struggles with tired or sore feet, these insoles make a small but tangible difference, helping me run longer and more comfortably.

Running faster again didn’t happen overnight, and some days still feel harder than others. But by paying attention to the small things — the gear that supports me, the mindset I bring, and simply showing up consistently — I’ve started to feel like myself on the run again. It’s a reminder that progress doesn’t have to be dramatic to be meaningful, and sometimes, small steps are the ones that carry you the furthest.