381: 5 Reasons Running Is Feeling Harder Than It Used To

5 Reasons Why Running Might Be Feeling Tougher Lately

Today, we're tackling a question many runners, especially those over 40, find themselves asking: why does running feel harder than it used to? We've talked a lot about this, and we're excited to share our insights on what might be slowing you down—and how you can turn things around.

Here are five common reasons why your runs may be feeling more challenging and what you can do to improve them:

1. You're Not Getting Enough Sleep

Let’s start with something simple but often ignored: sleep. If you’re not consistently getting seven to eight hours of restful sleep each night, your body isn’t recovering properly. This is even more important as we age since sleep disturbances can become more common, impacting both energy levels and muscle recovery. Prioritizing good sleep will help you feel more energized and perform better on your runs.

2. You're Skimping on Recovery

Recovery is about more than just sleep; it’s about giving your body enough downtime between tough workouts. If you’re pushing hard every day without rest, you’re likely doing more harm than good. As we get older, our bodies need more recovery time. Incorporating rest days and mixing in some cross-training can keep your body fresh and injury-free.

3. Your Nutrition Needs Have Changed

Proper nutrition is key, especially as we age. Skipping meals or under-fueling might not have affected your runs in your younger years, but now it can make a big difference. Our bodies require consistent fuel for optimal performance, so be sure to eat something light before your run and refuel afterward to help with recovery.

4. Stress is Taking Its Toll

Life has a way of adding extra stress, whether it’s physical, emotional, or mental. All of this impacts how our bodies handle exercise. While running can help manage stress, too much stress—on or off the road—can actually hinder your performance. Take time to recognize the stress in your life and adjust your training accordingly to avoid burnout.

5. You Think It Needs To Feel Hard To Be Effective

Many runners still believe that the harder they run, the better. But the truth is, most of your runs should be at an easy pace. You also need to spend time focusing on building muscle to create an overall stronger body.  Your body remembers the miles, so shifting your focus to building muscle through strength training, nutrition, and rest is critical. As running coaches, we often remind our clients that training smarter is more effective than always pushing to the limit.

Adapt to Your Evolving Body

The key takeaway here is to accept where you are right now and adjust your training accordingly. As your body changes, so should your approach. Whether that means focusing on strength, flexibility, or adjusting your running schedule, it’s all about making the right changes to keep running enjoyable and sustainable.

Remember, getting older doesn’t mean slowing down—it just means evolving. By listening to your body and making the necessary adjustments, you can keep running strong for years to come.

We’d love to hear how you’re adapting your training as you age! Connect with us on Instagram at @realliferunners and share your journey. If you found this helpful, feel free to pass it along to a fellow runner.

Thanks for joining us on this journey—now, let’s get out there and keep running strong!