I have the same problem. Someone suggested I try utorrent instead of bittorrent and to make sure I forwarded my ports, which I did. Still getting very poor speed. Maybe utorrent will work better for you.
The whole idea behind torrents is numbers. The greater the number of people sharing a file...the faster the download speeds. It is expected that once you complete a download....that you keep it open with your torrent software until you upload at least as much as you download.
As far as the torrent software to download torrents. I have used Azureus for a long time. It is a resourse hog, but i like the safepeer plug-in that blocks bad ip's. You can get it here: http://www.getazureus.com/download.php
uTorrent is another popular one...as well as BitTornado.