How to Prevent Slower Race Times

Slow-Down Cause #2: Your Training Lacks Progression

Training progresses when it takes the next logical step—more days of running, higher mileage, longer workouts, faster workouts, longer long runs or more complex workouts.

Without progression, you won't adapt to your training. With no additional adaptation, your race times will plateau, and even decline.

Analyze your training and determine what you need to change to encourage additional fitness adaptations. If you always run 20 to 30 miles per week, you'll get in better shape if you increase your weekly mileage. If you always run 7 to 10 miles for your long run, you'll gain more endurance by running longer every weekend. If your faster workout is always a 20-minute tempo run, try lengthening it or adding faster repetitions instead.

The options are endless. A good coach can help you assess what part of your training needs progression.

Slow-Down Cause #3: You're Getting Older

It's an unfortunate reality for passionate runners who love to race fast—the human body performs at its peak during your late 20s to mid-30s.

More: Running Through Your Ages

Once you start aging, slower finish times are inevitable. VO2max (the maximum volume of oxygen your body consumes per minute) declines, most notably because maximum heart rate and stroke volume decrease. Stroke volume is the amount of blood that's pumped by each heartbeat.

As the aging process continues, the circulatory system becomes less efficient. Running a certain pace now feels more difficult because the cardiovascular system must work harder to deliver the same results.

Additionally, testosterone (a hormone helpful for muscle development and recovery) levels and muscular strength decrease every year once you reach 40 years old.

Age causes every runner to inevitably slow down. So if you're getting slower and just celebrated a birthday near age 40, there's not much you can do. However, since runners tend to hold on to endurance longer than they hold on to speed, consider racing longer distances as you get older.