If you feel like you’re training hard but not getting faster…👇
It’s probably not your VO₂ max.
It’s probably not your build.
It’s what you’re repeating every single week.
Here are 4 habits that quietly steal speed 👇
❌ Running every run at the same medium-hard pace
Not easy enough to recover.
Not hard enough to improve.
This traps runners in the “always tired, never faster” zone.
❌ Ignoring easy days
Easy runs build your aerobic engine.
Skipping them or rushing them limits long-term speed.
❌ Forcing pace instead of building effort
Chasing numbers too early leads to tension, poor form, and fading late.
Effort first. Pace later.
❌ Treating recovery like an afterthought
No sleep. No fuel. No rest days.
Progress can’t happen without recovery.
Elite runners don’t do more.
They do less of what doesn’t work.
Fix these habits and your running changes fast —
not because you trained harder…
but because you trained smarter.
Save this.
Your future PR depends on it.
Run like a girl! You got this!
@bambuwerx
Use code YORK20 for a discount!
#runningtips #runningmindset #youthrunning #enduranceathlete #runnersofinstagram
When I first started seriously training for distance running, I quickly realized that just putting in miles wasn’t enough to get faster. I kept hitting a plateau despite running consistently every week. That’s when I learned that bad habits—like running every run at the same pace or neglecting recovery—were quietly holding me back. One habit that really stood out to me was running all my runs at a medium-hard effort. I thought pushing myself on every run would speed up progress, but instead, I was always tired and never improving. Incorporating easy runs taught me to build aerobic endurance without overtaxing my body. These easier days actually helped me come back stronger for the harder sessions. Another big lesson was shifting my focus from chasing specific paces too early to listening to my effort levels. I used to force a pace which often caused poor running form and fatigue. Concentrating on effort, like how hard I felt I was working, helped me run more efficiently and avoid burnout. Recovery is another crucial part often ignored by runners new and experienced alike. I underestimated how much rest, sleep, and proper nutrition impacted my gains. Prioritizing these elements allowed me to bounce back faster and continuously improve. Elite runners teach us that it’s not about doing more miles but about doing the right workouts consistently and recovering well. Avoiding the "always tired, never faster" trap means breaking these bad habits and training smarter. For anyone feeling stuck, changing these four habits can transform your running journey and help you achieve your personal bests faster.
