Starting a run too fast is a common mistake made by new runners. I was a culprit, too, when I began running five years ago.
You start too fast because you often dont feel like you’re getting a good workout if the effort isn’t high enough. Right? I know.
I thought so, too, but later, from experience, I realized that when you run too fast too soon, during the run, you get slower because your legs get fatigued too quickly.
In this article, we’ll also discuss the dangers of starting a run too fast and how to stop yourself from running too fast.
But right now, let’s jump into how to tell if you’re running too fast, from my experience and some research.
- You’re constantly out of breath- You should be breathing faster than usual but not out of breath.
- You cannot hold a conversation- Not just yes and no, but a short-sentence conversation.
- You stop regularly- Stopping regularly is a sign that you should slow down your pace.
- You find it difficult to finish your run- Run gently enough to push to the end.
- You’re experiencing stitches—Starting too hard can overwhelm your body and put you at risk of experiencing a stitch.
- You’re not enjoying your run- Stop, breathe in, and start again with a slow jog.
Dangers of Starting a Run Too Fast
Risk of Injuries
Starting a run too fast means you’ve not allowed your muscles and joints to warm up, which can cause severe muscle tears, knee sprains, and ankle twists.
Burnout
Running burnout happens when you don’t allow yourself time to slow down.
When you start a run too fast, you will feel burnt out before you finish, which can easily affect your performance.
You dont have to stop if you dont want to, but you can slow down.
Decreased Performance
All these effects, like injuries, burnout, and lack of motivation, will eventually affect your running pace. Instead of improving, your performance will decrease or stagnate.
How to Stop Yourself From Starting Too Fast
Let Your Body Warm-up
Run slowly during the first few minutes to help your body fully warm up for the run ahead.
Related: Why Slow Jogging is The Most Efficient Warmup Exercise for Running
Hold Back at The Beginning
Instead of sprinting at the beginning of the run, hold back and allow your body to build up the pace naturally.
Listen to Your Body
How are you feeling? Are you comfortable or about to pass out?
Always ask yourself how you’re feeling and make a conscious decision based on that.
Conclusion
Instead of running too hard twice a week, focus on running gently regularly.
Consistent, easy running will build your aerobic system and help you grow into a great athlete.
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