Why Is My Running Getting Worse

Have you ever found yourself in a situation where your running performance starts to decline, and you can’t figure out why? It’s a frustrating experience that many runners go through, including myself. In this article, I will explore some possible reasons why your running might be getting worse and offer some practical solutions to help you get back on track.

1. Overtraining

One of the most common reasons for a decline in running performance is overtraining. As runners, we often push ourselves to our limits in the pursuit of improvement. However, overtraining can lead to fatigue, decreased motivation, and ultimately a decline in performance. It’s important to find the right balance between pushing yourself and allowing for proper rest and recovery.

For me, I noticed that my running started to suffer when I was constantly pushing myself to run faster and longer without giving my body enough time to recover. I would feel exhausted during my runs and struggled to hit my target paces. Once I recognized the signs of overtraining, I made it a priority to incorporate rest days into my training schedule, as well as cross-training activities to give my body a break from running.

2. Lack of Consistency

Consistency is key when it comes to running. If you find yourself skipping workouts or not sticking to a regular training schedule, it’s no wonder your running performance may be suffering. I experienced this firsthand when I got caught up in a busy work schedule and started to neglect my training. My running times started to slow down, and I felt like I was losing my endurance.

To address this issue, I recommitted myself to a consistent training plan. I set aside specific days and times for my runs and made them non-negotiable. By prioritizing my training and making it a habit, I was able to improve my running performance and regain my endurance.

3. Inadequate Nutrition

Proper nutrition is vital for fueling your runs and aiding in recovery. If you’re not giving your body the nutrients it needs, your running performance can suffer. I noticed that my running was getting worse when I was not paying attention to my nutrition. I was relying on processed foods and not consuming enough protein and healthy carbohydrates.

To address this issue, I started to make conscious choices about my nutrition. I increased my intake of fruits, vegetables, lean proteins, and whole grains. I also made sure to fuel properly before and after my runs with a balanced mix of carbohydrates and protein. The improvement in my running performance was noticeable once I started giving my body the fuel it needed.

4. Mental and Emotional Factors

Running is not just a physical activity but also a mental one. If you’re feeling stressed, anxious, or overwhelmed, it can affect your running performance. I noticed that my running was getting worse when I was going through a particularly challenging time in my personal life. My mind was preoccupied, and I found it difficult to focus and enjoy my runs.

To address this issue, I made an effort to prioritize my mental and emotional well-being. I started incorporating mindfulness and relaxation techniques into my routine, such as meditation and journaling. Taking the time to address my mental state helped me regain my focus and enjoyment for running.


If you find that your running performance is getting worse, it’s essential not to get discouraged. Remember that running is a journey with its ups and downs. By identifying potential factors such as overtraining, lack of consistency, inadequate nutrition, and mental and emotional factors, you can take the necessary steps to improve your running and get back on track.

Take the time to listen to your body, prioritize rest and recovery, and fuel yourself properly. Remember that consistency is key, both in training and in making healthy choices. And most importantly, don’t forget to enjoy the process and celebrate each small improvement along the way.