Why You’re Still Slow: 5 Speed Killers Holding You Back

Speed is a ruthless teacher. You either get faster or get left behind—and often, it’s not for lack of hard work, but because of avoidable mistakes that sabotage your progress. Here are five common mistakes that mean you're running with the handbrake on.

1. You’re Training Fast but Living Slow

Sprint performance isn’t just about what happens during a 2-hour training block—it’s about how you live the other 22 hours. Late nights, inconsistent nutrition, low daily movement, and poor stress management all limit your nervous system’s ability to fire at top speed. Speed is a high-output, high-demand quality. If your recovery lifestyle doesn’t match your training intensity, your performance will flatline—or worse, decline.

2. You’re Getting Strong but Not Explosive

Many sprinters get trapped in the gym chasing PRs in the squat or deadlift. Strength is important, but without converting it into rate of force development (RFD), it’s wasted potential. Heavy lifting without enough contrast work (jumps, sprints, throws) leads to “strong but slow” athletes. Prioritise movements that teach you to express force quickly, not just produce it.

3. You’re Over-Running and Under-Sprinting

Too much tempo, too many runs at 80% - those grind sessions make you look tough and make you feel like you are working hard. But, not enough near-maximal sprinting will blunt your top-end speed. Max velocity work is highly neural—it teaches your body how to coordinate and fire under high speeds. If you’re not regularly sprinting at 95–100% intensity with full recovery, you’re not truly training to get faster.

4. You’re Ignoring Mechanics

Running fast feels natural—but sprinting efficiently is a skill. Poor posture, inefficient arm action, lazy foot contacts, and weak transition phases all compound to rob you of speed. Don’t just sprint—film your runs, get feedback, and make technical improvement a regular part of your training. Sprinting is as technical as any Olympic lift; treat it that way.

5. You’re Not Respecting Neural Fatigue

Speed is a nervous system output. If you’re constantly tired, stiff, or mentally drained, you’re probably neurally fried. And if you try to sprint in that state, you’re just reinforcing bad patterns. Learn to read your body: plan true high-performance days when you're fresh, and allow adequate rest between them. Sprinting is not about doing more—it’s about doing it right, when you're ready.

Final Word:Improving your speed isn’t just about working harder—it’s about working smarter. Avoiding these five mistakes can transform your sprint training and unlock performance gains you’ve been missing. At MHPC, we help athletes navigate these pitfalls and train with precision. Want help? Get in touch—we’ll show you how to sprint smarter, lift with purpose, and live like a high-performance athlete.

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