The Toxic Ten ( AKA The first 10 mins of Run)

[Knightrider_28]

This piece helped me out a treat, as the first few weeks in this App, I was bugged why the first few minutes was so difficult until I read this piece, then once I realised I was not being silly and it was normal.

It made the runs understandable and so cracked it, but even though now 8 months in that dreaded Toxic Ten Still happens.

Here is the piece.....

Why is it that in the first 10 minutes of your run you don't feel quite right?Your legs may feel heavy, you're breathing harder than normal and you can't seem to get your stride. The first part of any run is often referred to as the 'Toxic 10' and affects even elite athletes. So why does it happen and how can you counteract it?

Think of your body like an old car on a cold winter's morning. You don't just jump in and drive off. First you have to let the motor run before the engine starts running smoothly. The same applies to your body when you run. You have to give your body time to adjust to the increased demand for oxygen and body supply.

How to deal with the Toxic 10

Use a foam roller

Using a foam roller on your quads, calves and glutes before running will help improve blood flow and loosen your muscle prior to working out.

Pace yourself

Even if you're doing a shorter faster run, start out slowly and let your body adapt to the workload. Build up your pace gradually.

Be mentally prepared

Understanding that the first 10 minutes of struggling is short-lived can help you push through the pain barrier.

Use music or milestones as motivation

Pick great motivating running songs like Born to Run by Bruce Springsteen or Iron Maiden's Run to the Hills to add to your playlist as a distraction or set yourself a distance goals.

Regulate your breathing

Breathe as normally as possible and don't panic if you feel breathless because with every step, you're a second closer to finding your natural rhythm and closer to the runners high.

[BonniesRest Graduate]

Thankyou Knightrider! Great reminder. I have just got the hang of this myself, (asthma and anaemia thrown in just for good measure!) and everything you say makes sense. Preparation, and the slower or easier we begin, the more comfortable it is. 🎉

[spongecat Graduate]

I have read this advice before but thank you for putting it up again.

Every run I do is a bit of a 'mare for the first 10-12 minutes, I feel heavy-legged and breathless and have to concentrate hard on breathing deeply and slowly and then things seem to calm down.....and slow down!

It is so easy to start talking yourself into "maybe this running malarkey isn't for me" but it does get easier.

It's also a bit of a shock after a rather nice summer to run in cold and wet weather so it's important to get your clothing right as well as your running shoes and feel comfortable.

It's definitely not racer back shirt weather out there anymore! I have just bought this shirt and am lovely and cosy without overheating and it wicks any sweat away so you don't feel overly damp. It's also lovely and soft against the skin. When it gets colder I'll wear a base layer underneath it.

smile.amazon.co.uk/gp/produ...

[Tismoi Graduate in reply to spongecat]

This is exactly how I feel in the first 10 mins & today i did think...maybe I am not cut out to be a runner...but then i remembered I am at w5,r2...& I didnt think I would get past w1.

[Knightrider_28 Graduate in reply to Tismoi]

Lol, I hear your feelings , yes it got me too....but it gets much better and rewarding, dont want to spoil the Apps surprises.

But its a fab program, changed my life for the better.

Good 👍

[swim63 Graduate]

Thank you for posting this, now I know it isn't just me!

I started to attempt running 13 years ago, very sporadically, and whenever I ran those first 10 minutes were a killer!

Now I'm getting back into running after a long break and still notice this, 2 days ago I did week 5 run 2 and started to remember how those first 10 minutes used to be a struggle. I expect this is always going to be the case.

At least knowing this helps us to press on , in the hope that the next 10 minutes may be a bit easier!