Not getting faster

Easy answer is just run more, can't get much better off of 2 miles

LR anthem is “Just run baby”. More running gives more stress to baby.

Pretty much this. But I don't understand at all what you mean by saying you can't run faster because your heart rate is capped. Do you mean that's as high as it will go, even if you run faster? In general I'm not really clear on everything you're saying but it also reads like you've been doing the same kind of running since you were 19?

How it works is that for a while, usually a few years, you'll get faster no matter what you're doing because of things like general training effect and physical maturation, especially the latter if you were fairly young when you started. But after those few years have passed you're going to stagnate and then regress because your body has adapted to your workload which is no longer providing the stimulus it once did.

What you're doing now is fine if you're looking to stay healthy, etc. But it's no longer likely creating enough stress on your system to improve performance. To do that you probably need to increase the amount of running stress you're putting your system through and that goes back to what the guy posting right below you said. It also might not be the worst idea to stop fixating so much on your heart rate and pay more attention to how you feel. I'm still not sure what you mean by "capping your heart rate" but I suspect in doing so you're capping how fast you can run.

Forget what you did at age 19.

What is your current weekly mileage for the past month? If it’s less than 30mpw then you need to increase to that slowly, and then build to 40mpw.

Stop running useless 2 milers everyday and run longer runs 5 days a week. Also strength train.

The same workout several times per week gets stale fast. You have stopped adapting. You could build up to 40 miles per week as others say, but I find this uninspiring as yes you will improve, but you'll have one gear. You could also get much faster on 7 miles per week.

Try weights 3 days per week. Run 2 miles easy one day, and 3 miles easy another. Do a track day of plyos (hopping, bounding etc), accelerations, and flying 30s. Finish with a few 60s. On a fourth day do some 400s, or 600s, or 800s, switch it up.

What I mean is my HR gets so high(175-185bpm). I do not feel like I could continue another mile at that pace any longer, my body wants to stop and walk.

After the work out is done, I do not feel like my body is stressed or I gained anything from the said workout. I am not sore or tired and still have a lot of energy. I feel like I could go again, if it wasn't for my bad hip that was created from running slow easy miles and changing my running form.

I remember when I was doing these runs when I was 19, a few times I ran 2-3miles, my legs were sore for 48hrs, especially my quads. I also had burning lungs that new runners get. I was improving with every run I was doing. My training is virtually the same as it was when I was 19. The only problem is none of these workouts are creating any stress on my body. i.e. I'm not sore, not tired and I have no burning lungs that new runners get like I had when I was 19.

I've tried jogging slower and longer(zone 2), which I never did when I was 19 and its even worse, I feel like I am making 0 improvement when I am jogging that slow. I did 45minutes on Sunday and I think I gained less from it than I do when I try to push my pace. From 19-21, I ran at race pace for every run, averaged about 25-35 miles per week. The reason I had to stop running is because someone advised me to run slow and to run with my hips/feet low to the ground to conserve energy and this ended up injuring me on my 16mile run; which was the first time I tried it. I do not advise anyone to change their natural running form. It reaks havoc on your body.

If not a trollpost I advice you to try run/ walk training for some months and extend the reps runned over time and increase their pace over time. It's a very effective, gentle and smart way to increase shape. Good luck! 🇸🇪🧙🏼‍♂️🇸🇪

2 miles/day is a good start and, despite what you wrote, you are improving. What I would add is trying to extend past 20min/day. Do it slowly. But if you want to get better you need to train better. Instead of 20min 7 days/week maybe you only do 5 days/week but it's 30min for 3 runs, 35-40min for 1 run, and 45min+ for 1 (long) run. 8:30-11:00 pace is quite a range. Do the 3 30min runs on the easy end. 170-185 HR is not easy. On the 35-40min day, have that be your workout day. Experiment with stuff like 10min easy, 15-20min workout, 5-10min easy cool down. The 15-20min could be stuff like 1-3 minute reps @ comfortably hard pace w./ equal slow jogging rests or a sustained 15-20min tempo run. Key for the latter is that it's nowhere near your 5k pace. Run it at half marathon-marathon pace. Figure out what that effort would be. You can do strides 1-2 times/week after your easy runs. 4 x 20-30s, full recovery.

You take a blue print like that & add it up & it's close to 3 hours/week of running. Up from ~2hr20mins that you're currently doing. Once you're comfortably at 3 hours, you build to 4. 35-40min easy days, 45-50min workout days, 60min long run. Gotta run more to get faster.

I actually think I am not pushing myself hard enough, not sure if run/walking will help?

I remember after every run when I was 19, having burning lungs, up till about 20minute 5ks is when it stopped. Even when I was running 23minute 5ks, I was still having burning lungs after the run.

Thank you for the polite educated reply.

When I was doing these runs at 19, every week I was improving. For instance, I ran 1.5miles at 11min/mile for one of my very first runs when I was 19, and the very next week I ran a 7min30 second mile. Like I know I probably have to stress my body more, I just have not figured out how.

One problem is, I do not know what my 5k pace is, because after a year of training, I have not been able to complete a 5k. My mile time is 8min and 4 seconds at 2.5% incline. My treadmill by default is at 2.5% incline even at 0%. Though when I try to run 3mile at even 10min/mi, I can't complete it.

You aren't sure if run/ walk intervals will help you? Well, I am 100% sure.....it's just for you to try it to increase your shape quite fast.

Do I run them fast? How do I make them stress me more than running 2miles fast would?

Looks like he need some magic and the wizard?

Of all the comments and advice received, you gravitate to the Wizard?! There's no helping a moran.

You start run them medium fast and controled . Then you will never feel your lungs 'burn' .....1-2 min reps and 1-3 min easy walk between in beginning.They stress you perfect . Training proper and smart is about doing ENOUGH what it takes to improve, nothing more and nothing less. 🇸🇪🧙🏼‍♂️🇸🇪

I am open to all suggestions.

The problem is, I think I need lung burn, I need more stress in order to improve.