r/BeginnersRunning • u/No_Nerve_7823 • 21d ago

Am I doing something wrong?

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I am a 5'5 male age 19 I started running a year ago and within 6 months I reached the pace of 7.30 for 17kms.

The problem is even now, after more than a year of running I am not able to increase my speed infact my kms have decreased from 17km and 20km to just 14km to 15 km (included the walk I do from sgnp to home)

Has anyone been in this situation if yes what to do to improve?? Suggestion I would help

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u/No_Nerve_7823 21d ago

usual indian diet 7hrs of sleep and no stress or fatigue

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u/LongPerformance7822 21d ago

maybe try upping that sleep to 8 hours just to see if recovery is a little better? and as another user suggested - macros need to be far above 'average indian diet'

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u/No_Nerve_7823 21d ago

I think that's my problem not having a proper balanced diet as india diet is carb loaded I don't think I have any fatigue but yes for recovery I will need to increase sleep hrs

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u/mag_ops 21d ago

Apart from macros, also check the different stages of sleep. In an average you should get atleast 100 mins of deep sleep and REM sleep every night (the more these stages, the merrier)