Many runners head out feeling strong, only to slow down significantly by the midway point. A fast start feels great—until it doesn’t. Legs tighten, breathing gets harder, and what began as a confident run turns into a struggle to the finish.
This isn’t a motivation issue. It’s often a pacing issue—and one that can be improved with a few simple adjustments.
The Cost of Starting Too Fast
Rushing into a run at a high effort quickly depletes your stored energy. Your body relies heavily on glycogen during the early stages of a race, and when this energy source is depleted, fatigue builds quickly.
Early pacing mistakes often lead to:
- Slower finishing times
- Heavier legs in the final miles
- Less enjoyment during runs and races
A more measured start conserves energy, improves performance, and leads to stronger finishes.
Pacing Strategies That Work
1. Start Slower Than Feels Natural
In the first mile or two, the effort should feel lighter than expected. This gives your body time to warm up and establishes a sustainable rhythm. Early patience improves your ability to stay consistent throughout the run.
2. Use Negative Splits
Negative splits involve running the second half of a run or race at a slightly faster pace than the first. This strategy supports stronger finishes, better control, and fewer breakdowns late in a run.
For a half marathon, this might mean holding a steady, moderate pace for the first 7–8 miles, then increasing effort in the later miles as energy allows.
3. Let Effort Guide the Pace
GPS data can be helpful, but effort and breathing are often more reliable indicators. If you can hold a conversation while running, the pace is likely appropriate for easy or base runs. If you’re struggling to speak in complete sentences, you’re likely running too hard.
Not every run needs to feel challenging to be effective. Some of the most productive miles are the most comfortable.
Train for Pacing, Not Just Mileage
Good pacing doesn’t start on race day—it develops in training. Progression runs, controlled intervals, and consistent pacing in long runs build awareness and discipline.
The goal isn’t just to complete the miles—it’s to complete them in a way that prepares you for your goal pace and effort on race day.
