402: Why You're Feeling Slower (and How to Reverse It)

Why You're Feeling Slower (and How to Reverse It)

Have you ever laced up your running shoes, hit the pavement, and felt frustratingly slower than you used to? Maybe your pace has dropped, your legs feel heavy, or your usual routes suddenly feel harder than ever. You might be wondering:

"Is this just what happens after 40? Am I destined to slow down forever?"

The good news? No, you’re not doomed to slower running just because of age. There are specific, fixable reasons why this is happening—and today, I’m breaking them down, along with exactly how to reverse them so you can start feeling strong and fast again.

3 Reasons You Feel Slower (That Are Not Just Your Age)

1️⃣ Muscle Loss & Strength Decline

Here’s a truth bomb: After 30, we naturally start losing muscle unless we’re actively building it. And since muscle is what generates power and speed, losing it means slower paces, heavier legs, and more fatigue.

💡 The Fix: Strength training—especially lifting heavy—is essential for runners over 40. If you’re not incorporating at least 2-3 days of strength work into your week, your running performance will suffer. Focus on compound movements like squats, deadlifts, lunges, and single-leg exercises to rebuild strength and power.

2️⃣ Unmanaged Stress & Nervous System Dysregulation

Most runners assume that getting faster is just about training harder. But if your body is stuck in stress mode (thanks to running, work, life, and hello—hormonal changes), your nervous system can’t shift into recovery.

When stress is high and recovery is low, your body stays in a fatigued state, making running feel harder than it should.

💡 The Fix:

✅ Prioritize recovery days—more isn’t always better.
✅ Focus on nervous system regulation: breathwork, easy runs, sleep, and stress management all help.
✅ Train smart, not just more—polarized training (mixing hard and easy days) is key.

3️⃣ Outdated Training Strategies

Many runners over 40 are still following the same training methods they did in their 30s—high mileage, lots of moderate-intensity running, and not enough focus on strength, speed, and recovery.

The problem? What worked before isn’t necessarily what your body needs now. If you're running too much without enough variation, you're likely wearing yourself out instead of getting faster.

💡 The Fix:

🔹 Run smarter, not just harder—incorporate polarized training: 80% easy runs, 20% intensity.
🔹 Strength train for speed—power-based lifting and explosive movements (like plyometrics) help with turnover and efficiency.
🔹 Prioritize recovery—tired legs aren’t fast legs. Sleep, mobility, and lower-intensity training days are essential.

How to Reverse the Slowdown & Start Running Strong Again

Here’s the good news: You can regain speed, endurance, and energy in your running. Here’s where to start:

✅ Shift Your Training Approach: Balance easy runs, strength work, and speed sessions.
✅ Prioritize Recovery & Nervous System Regulation: Manage stress, optimize sleep, and listen to your body.
✅ Fuel for Performance: Eat enough protein and carbs to support muscle and energy levels.

You’re not just slowing down because of age—you just need a smarter approach to training.

Ready to Reignite Your Running?

If you’re ready to feel strong, energized, and faster again, my program Running Reconnected can help. I teach women runners over 40 exactly how to train, fuel, and recover for optimal performance—without burnout or injury.

🔥 Doors are open now! Click here to learn more and start training smarter today.

You don’t have to settle for feeling slower. Let’s get you back to running strong! 🚀💪