How to Improve Your Running Pace: The 7 Most Common Mistakes

The truth is that after coaching hundreds of runners, and after going through the same mistakes in my own journey, I can tell you one thing: running a lot is not the same as running well.
And that is where most people go wrong.

The myth of “more is better”
I remember a phase when I thought the solution to everything was simply more kilometers.
More volume, more sessions, more sweat. The result? Accumulated fatigue, stagnant performance, and huge frustration.
That was when I realized I was making the same mistakes I now see in so many runners.

The 7 most common mistakes, and how to avoid them

1. Running at the same pace all the time
This is mistake number one. Most people have that “comfort pace” and never move away from it. They run their 5 km at the same pace every time, their 10 km at the same pace every time, and then wonder why they are not improving.
What to do: Add more variety. Slow runs, yes, slower than usual, speed sessions, and tempo runs. Your body needs different stimuli in order to adapt and improve.

2. Not resting enough
“But I need to run every day if I want to improve.” Wrong. Rest is where the magic happens. It is during recovery that your body adapts to training and gets stronger.
What to do: Include at least 1 to 2 complete rest days per week. And no, walking does not count as rest if you have already run 6 days in a row.

3. Ignoring strength training
Many runners think strength training is only for bodybuilders. But the truth is that stronger muscles mean more power, better running economy, and fewer injuries.
What to do: Include 2 strength sessions per week. You do not need to become a weightlifter, but your muscles will thank you.

4. Not having a structured plan
Running randomly has never worked for anyone. Today you feel like running 5 km, tomorrow 15 km, then a whole week without running. Without structure, there is no progression.
What to do: Follow a training plan that matches your level and goals. It does not need to be complicated, but it does need logic and progression.

5. Always doing “hard easy runs”
You know that run that is neither easy nor hard? It is not recovery, but it is not a real quality session either. That is where most people live. It is the training limbo.
What to do: Apply the 80/20 rule. Eighty percent of your training should be easy, where you can hold a conversation, and 20 percent should be hard, like intervals or tempo work. No middle ground all the time.

6. Not paying attention to nutrition
You can train as much as you want, but if you do not give your body the right fuel, you will not improve. I am not talking about restrictive diets, but about eating properly to support your training.
What to do: Make sure you eat enough carbohydrates to sustain your sessions and enough protein for recovery. Speak to a nutritionist if needed.

7. Not tracking your progress
“I feel like I am not improving” is not a valid metric. Without data, how do you know whether you are really progressing or not?
What to do: Log your sessions, times, and sensations. Do regular tests, for example a 5 km run once a month, to assess real progress.

Still wondering how to improve your running pace?
If you are interested and want more detailed coaching, get in touch here to learn more about the programs.
A hug from Coach.