Are some people just slow runners?

even running slowly is metabolically more demanding than most other forms of (cardiovascular) exercise.
I suppose one reason we feel we should get faster is because the ability to run faster tends to correlate with an increase in cardiovascular efficiency and we feel that we should constantly make improvements?

However, everyone has an upper limit of fitness.
V02 max will only increase up to a certain point no matter how hard or intelligently you train, the closer you get to that point the harder it becomes to make further improvements.

Also the ability of your heart to beat fast declines (irrespective of fitness) as you get older and with it the ability of your cardiovascular system to deliver oxygen to your working muscles

the slow twitch/fast twitch muscle types respire aerobically and anaerobically respectively.

Obviously elite marathon runners are working aerobically, they are able to run fast compared to average marathoners because they are bio mechanically, metabolically and physiologically very efficient.
However they are not running at the speed of an elite level sprinter whose fast twitch fibres will be respiring anaerobically.

"people tend to lean genetically towards either sprinting or longer distances (something to do with make up of fast/slow twitch muscle fibres). You can't be good at both"

This is true. But it doesn't mean that you can't run your distances fast. All olympic standard marathon runners are very definitely built for distance….but none of them do it slowly.

If you are happy to run slowly, there is absolutely nothing wrong with that. Some people want to get faster, some people just want to get out and enjoy the fresh air, clear their head and get some exercise and not think about pace at all. And that's fine. But I still don't think there's such a thing as saying you can't get faster because you're naturally slow - everyone can get faster if they train specifically to do so.

I confess I get a tad annoyed when people say that I'm 'naturally' fast or 'naturally' sporty. I'm not. If I look back at the first timed run from the Garmin I got last Christmas, before I started interval training, I did 5km in just under 32 minutes. In September I did a half marathon in 1:45. I trained bloody hard to get to that point, and I pushed myself hard enough that I couldn't walk down the stairs without looking like a drunk penguin for 3 days afterwards. I'm certainly not saying that everyone should approach their running like that, just that speed is at least as much about how you choose to run and to train, as your natural ability.

I passed a runner going the opposite way to me last week who had the most amazing running style. Light footed, high knees, it was a joy to watch. He was moving quick too but it seemed effortless.

I think that's the key to really speedy running, efficient running style. I don't have it!

Oddly I run quicker on hilly routes though. My pace doesn't slow uphill but I get faster downhill so end up quicker. Plus I enjoy it more.

I think key is if you enjoy your running, you are doing well. Anything else is a bonus. I love the peace and solitude of running in the hills on my own. My pace doesn't change my enjoyment level. In an ideal world I'd rather resemble a gazelle when running than a baby elephant but it's not going to happen.

I don't think I have very good speed perception. I don't usually time my runs, just go for a break from the stresses of work and home, the pleasure of being outside and the endorphins (and to counteract the fact I'm quite so fat and fond of chocolate). But I've done a couple of park runs recently and did the first one in 30:42, was slightly disappointed not to have gone under 30, tried really hard this weekend, thought I was going faster and actually did 31:42. So I think to get faster I'd have to run with a Garmin and pay more attention to what certain speeds feel like. But I'm not sure whether I can actually be bothered with all that, when part of the point of it for me is clearing my head and de-stressing. So OP - if you're happy running the speed you do, don't feel you have to get faster. If you do want to get faster, aren't there some graduate NHS couch to 5k podcasts aimed at building speed?

I've always been a plodder, though I did get quicker when I put in the effort with consistent training and regular speedwork sessions. At my peak I could finish a 5K in a little under 30 minutes, and my half-mara PB is 2:17. After a long break I'm way off that now! I hope to get back to where I was and think I should be able to... I know I'll never come close to the times posted by my naturally fast (and 7 years older) running pal, but that's OK, I'm just glad to be running again.

Oh wow I'm quite impressed with myself - my fastest 5k time of 25.03 puts me in the top 11 to 20% of female runners in the UK :D

However I am a lapsed runner, and I have hardly run since I was pregnant with my 4 year old ds... :(

To get some perspective on times this tool from the Guardian is really useful www.theguardian.com/lifeandstyle/the-running-blog/interactive/2013/aug/06/rank-runner-5k-time-interactive-guide

But agree with others you're always faster than the people sitting at home. I also find that at my age and my level of fitness there is no point being competitive with anyone but myself when it comes to running because I'll never actually get to win a race [fmsile]

I'm slow too. However am happy with that.

I have never yet completed a parkrun in under 30 minutes. Never.

My 10k time is always over an hour.

I did a Half Marathon a couple of years ago- and that took me 2hrs 42 mins.

Meh.

Still faster than those who are sat at home NOT running.

but if you do want to get faster there are ways to improve. Can you join a running club ?

I'm not sure I'm built for either distance or speed to be honest . I think I'm primarily built to lounge around on the sofa eating bonbons and getting fatter - but I do like to fight against destiny.

I tried a 10 miler for the first time this year anna, took me 1 hr 59 ( I'd arranged a time based sweepstake in the office for charity so was determined to be under 2 hrs) but I really enjoyed it. Half kilamathon is a distance I like too - around 8 miles.

OP you need to change your mindset about this.
It doesn't matter if you're slow, I'm slow, middle aged and not particularly trim, but the worst and only harassment I've had was being called a power ranger by a bunch of teenage kids one time I was out with my pink running jacket.

I prefer distance to speed.10 miles is my favourite. I can do that in 1:35.

Doyouthinktheysaurus
I'm built for distance rather than speed!

That's the other thing - people tend to lean genetically towards either sprinting or longer distances (something to do with make up of fast/slow twitch muscle fibres). You can't be good at both. A case in point is the ex sprinter Iwan Thomas who now runs marathons (for fun and charity, I think) - his marathon pb is just under 4 hours but generally it takes him 4 - 4.5 hours.

I am a slow runner too. 35 mins for 5k, 70 mins for 10k, 2hrs for a 10 miler and 2:41 for a half marathon. Never seem to get any quicker regardless of what training I do. I just make sure I enter big races only - never been last in a large race (was once last in a small race and hated it) . You'd be surprised at some races like a half marathon where people walk from the start. Keep going you're a lot faster than those who aren't running at all.

26 minutes is pretty good - they say that a good race time for a new runner's first 5k - and by that i mean someone who has been running for 6 months and then trained for a 5k for 3 months is 25 minutes.

I'm naturally pretty slow, I don't care!

I could probably do a half in 2:10 with training but at the moment I'm not that fit and do 10 miles once a week at about 10:45-11:00 mile pace. Shorter runs I can get faster but I can't run below 9 minute miles at all. I feel like I'm sprinting, it's crazy! I've run for 4 years so I can't see things changing much.

I'm built for distance rather than speed! I honestly don't care though, I tend to run off road where I see less people so I'm not often overtaken. Plus, I run for my sanity more that anything else and speed makes no difference to that......

I'm a slow runner too! I got my 5k time down to 28 mins briefly a couple of years ago, but that was when I was trying to train for a half marathon (which I have not yet succeeded in doing).

I think that to get faster, you really have to want it, and you need to have a sort of plan. Make your longer runs longer, so that 5k feels short by comparison, and do a sprints session once a week.

My mistake with running is that all my runs are too similar and there's not enough difference in pace between my longer ones and shorter ones. Only when I change this do I get (a bit) quicker.

But remember - as I saw on someone's t-shirt at Parkrun - 'Slow miles are better than no miles!'

I think im average. Can do 5k in 26/27 and a 10k in 56. HM time is 2:12.

Id love to be a bit faster. But I dont think its in me. I dont like 5k's as I find I have to push myself! But its the thing to do and I can do them!

I have a garmin and its the best! Never go for a run without it.

I used to be a slow runner. I was quite happy being a slow runner, but I was very much convinced that I just 'was' a slow runner and that was how it was.

After several years sitting on my bum and doing no exercise at all I got into it again. This time I discovered interval training. I am running much faster in my late 30s than I ever did in my 20s, and faster and further than I thought I could ever run. That said, it does take commitment…..there are plenty of days I really, REALLY don't want to push myself through the harder work of intervals instead of a nice easy scenic jog. But it feels great after, and even better when you race and realise how fast you can go if you push yourself.

The way forward is definitely to vary running sessions - intensity, duration, running surface etc. It's very hard to improve speed if you stick to the same session run. That said, please don't overthink your current speed. Faster doesn't equal better.

I wouldn't worry about it. I ran for over two years before changing my approach.

For the first two years I ran for pleasure, fresh air and to keep on top of my chocolate, wine and scone calories. Then I decided to do a charity race for a friend and absolutely loved it.

So now I am trying to do an interval and hill session once a week, a long slow run and a run for pleasure which is at my 'normal' pace. And I am getting incrementally if not dramatically faster. I've knocked a minute off my per Km pace since September.

Also, strength has made a difference. I have been doing a lot of lunges, weighted squats etc and building up my glutes and quads has made a huge difference, particularly to how I approach hills and running fast at the end of a normal run.

If you want to make a difference try some of this. If not, then continue to run for pleasure, it is an absolutely brilliant reason to run!

Erm, it takes me about 35 minutes to run 5k and I wasn't aware I should be embarrassed about it! I'm never going to win a race but so what...

I didn't think I was getting any quicker but then I got a Garmin. Every single run I was knocking a few seconds off my time; I hadn't noticed it myself but the precision and record of the Garmin proved it. I suspect you may be getting quicker without knowing it...

Interval sessions, hill reps and fartlek :)

I prefer slightly longer distances in any case, ideally like to run for at least an hour at a time so I guess I pace myself for my intended distance.

Same as Suzanne, I really like that actually, about not running to get somewhere really quickly.

I started at about 12 minute miles 6 months ago, now 11 minutes per mile and I am generally very delighted with myself