Superman doesn't generally move at light speed while in atmosphere either. He rarely fights at anywhere near that speed. In fact, he regularly gets hit by things moving much much slower. Not just energy blast but missiles, bullets (even though he can catch them), rockets, and most importantly super-being that are no where near as fast as him. In the past Supes regularly got hit by bricks who not only didn't move at light speed, but had minimal if any super speed.
No one is arguing with you saying Superman isn't overpowered. With most versions of the characters Superman has a pretty big edge over Thor, but it is not remotely anything like the one-sided massacre you keep insisting.