Ask anyone who runs regularly and they will probably all tell you the same thing. No matter how far or how fast you drive, the first mile is always the hardest. This may seem like a stretch, but there’s actually a good reason this old adage also applies to those who’ve been running for years.
The start of a run is the hardest because the body is adjusting to the new physical activity and is not yet in the necessary rhythm or body position to maximize efficiency. Starting off too quickly can also lead to fatigue or injury. It’s important to take the time to warm up properly and gradually build up speed and intensity.
So the main reason the first mile of a run feels sluggish and sluggish is because you are switching your body from an anaerobic to an aerobic state. In simpler terms, when you start to exercise, your body doesn’t have enough oxygen to keep up with the demands you place on it. As a result, you breathe harder and find it harder to keep up a faster pace.
The endorphins didn’t work.
While studies on endorphins from exercise are inconclusive, some show that in some people they get high after just 10 minutes of sweating, around the time of that first mile.
So next time you hit that first mile, just remember that it will get easier.
Is running getting a little easier over time?
Like everything, the more you do an activity, the more your body gets used to it. Constant running means that at some point you probably know what to expect, at least physically.
Find a comfortable pace that you can maintain for miles, whether on a treadmill or outdoors, and try running at different times of the day to see what works best for you in terms of energy and power.
Your mind is catching up
Before you went running, you did one of two things: sleep or live.
However, your brain is busy with other things, be it dreams or daily dramas.
So, what should you do if you want to walk a kilometer without stopping?
This is where training comes into play. If you want to run a mile or can run a mile without the wind blowing you, this is what you should do.
- Slow down. Nobody said you have to run as hard as you can. And if you’re starting out as a runner, you shouldn’t be. Finding the right rhythm can be tricky, so keep it in the conversation. And if you feel your heart rate start to rise or you need to catch your breath, that’s a sign you need to slow it down a bit or two.
- Take walk breaks. Slowing down your run may not be enough depending on your current fitness level. Don’t be afraid to take a walk break to balance your breathing. Once you have recovered enough, you can start running again. Don’t run hard though, then walk and run hard again.
The goal here is to run the full mile, so slow down your run as much as necessary to run as long as possible without stopping.
