If you’re a runner who’s noticed you’re not as fast as you used to be, first of all, let me say this: you’re not alone. Running slower can happen for many reasons—whether it’s due to injury, illness, pregnancy, childbirth, or navigating the hormonal rollercoaster of perimenopause or menopause. Many of us face seasons where our pace takes a backseat. While it can feel frustrating to know you could have run this route faster a year ago, your pace is not the point. Here’s why time doesn’t matter as much as you think and how to embrace and celebrate running, no matter your speed.
Movement is medicine
Regardless of how fast you run, your body gains incredible benefits. Your heart is pumping, your lungs are working hard, and your muscles are strengthening. Plus, the mental boost of getting outside and moving—those endorphins don’t care what your pace is. Whether you’re running a 7-minute mile or a 15-minute mile, you’re still moving your body, and that’s the real win.
Running is one of the best forms of exercise for physical and mental health. It helps reduce stress, improves cardiovascular fitness, and boosts your mood. Even if your pace has slowed, you’re still reaping all these amazing benefits.
It is YOUR journey
We all have chapters in our running story where things shift. Life happens. Maybe you’re coming back from an injury and need to ease in slowly, or perhaps the demands of parenting mean less sleep and less time to train. Hormonal changes during perimenopause or menopause can bring fatigue, weight changes, or other symptoms that affect performance. These aren’t setbacks—they’re part of your story. You’re still a runner, and every run you complete is a testament to your resilience.
Redefine success
Instead of measuring success by your pace, look at the bigger picture. Did you show up for yourself today? Did you get out the door and lace up your trainers? Celebrate that. Success can be as simple as feeling the wind on your face, ticking off a new distance goal, or enjoying the peace of a solo run. Remember, running isn’t just about speed; it’s about consistency and commitment.
Strength over speed
Slower running doesn’t mean weaker running. Many runners find that by focusing on slower, steady runs, they build endurance, prevent injury, and develop a newfound appreciation for the sport. You might even find joy in things you overlooked before, like the the beauty of your surroundings. Embracing slower runs can also enhance recovery and improve your overall fitness.
Honour the season you’re in!
Our bodies are constantly evolving, and it’s important to honour the season you’re in. Pregnancy and postpartum bring monumental changes that require patience and grace. Perimenopause and menopause can bring challenges, but they’re also an opportunity to tune into your body’s needs. Slowing down doesn’t mean stopping—adjusting, adapting, and continuing to show up in a way that works for you. Running during life transitions teaches us to listen to our bodies and adapt our goals.
Find joy in the process
When you let go of pace as the ultimate goal, you open yourself up to the joy of simply running. Remember why you started in the first place: the freedom, the challenge, the mental clarity, or even just the love of a good sweat session. Those reasons are still there, regardless of what your watch says. Rediscovering joy in running can reignite your passion for the sport.
Celebrate not giving up
Yes, you may be slower than you were last year. But here’s the thing: you haven’t given up. That should be celebrated. There are countless reasons to stop running, but you’ve chosen to keep going. That resilience, that determination, speaks volumes about your character. Slower doesn’t mean lesser—it means you’re adapting and persevering. Your commitment to staying active is a win in itself.
Community matters
If you’re feeling disheartened, reach out to your running community. Share your experiences with other women—chances are they’ve faced similar challenges. Joining a running group or connecting online can be a great way to feel supported and inspired. Running communities are a great source of encouragement and accountability.
Celebrate your wins
Every run you do is a victory. Even when it feels hard or slower than you’d like, you’re showing up for yourself. That deserves celebrating. Treat yourself to new gear, a post-run coffee, or take a moment to reflect on how amazing it is that you’re still out there, putting one foot in front of the other. Small rewards can motivate you to keep going.
and final thoughts
It’s okay to feel frustrated when you’re not running as fast as you used to. Those feelings are valid. But don’t let them overshadow the bigger picture: you’re still running, and that’s what matters. Life changes, bodies change, and so does your running journey. But the joy, the benefits, and the sense of accomplishment? Those stay the same.
So, next time you’re out for a run and think, “I used to be faster,” remind yourself: I’m still here. I’m still moving. And that is more than enough.
