Good middle-distance run today! How do I get into gear quicker?

[Redcello41]

Ran 6.4 km (4 miles) this morning - pacing was a bit all over the place and the last mile was hard because I definitely pushed myself today. Was good fun though, another run down! Oh, and new headphones! 😀

I keep on noticing that it takes me about 2/3 km to really settle into my run and I'm able to run faster/better once I get to that point and I'm wondering how I can get into gear quicker. I think my pre-run nutrition is fine - bananna, water, I had a pouch of apple baby food this morning too!

I was thinking about this whole thing on my run this morning and the thought just dawned on my that maybe speed runs/fartleks might help me get into gear quicker? Any tips or advice would be great! 😀

[NotPrime]

I generally do 1/2 to 2/3 of a km as a wee warm up deliberately keeping the pace down. That way when I start my run I’m able to sustain a steady pace because I’ve resisted the temptation to push too hard straight out of the house.

[AlMorr Half Marathon]

I love that RC41, a pouch of apple baby food, lol, you are not a baby but if it helps you with your running that is perfectly OK, you ran 4 miles, fine, the toxic ten is why it takes you 2/3 kilometers to get you into your stride when you run, by the way I graduated to "10 miles" this morning when I ran my longest run ever, you will see 10 miles next to my username. 😊 🏃🏾 🎓.

[David_G Metric Marathon]

Hi, have you tried speed intervals? I’ve got the Nike Run Club (NRC) app and there are quite a few on there of different types and durations.

I like the short ‘All over the Pace’ one with coach Becs - it’s tough at the time but very useful. It’s certainly made me faster and I’ve realised I’ve actually got different paces!😳😊 Good luck🙂👍

[SlowLoris]

Toxic ten. Grin and bear it!

[linda9389 Administrator Marathon]

Try running 10 miles with Coach Bennett's guided 10 mile run on Nike Run Club. He spends a good mile or two insisting you start slowly and take close note of how your body warms up. He would say you shouldn't attempt to get in gear any quicker than you are, but that you should embrace that slower start as great strategy. Worth running along to that guided run when you're up for a ten miler (he may advocate it on his shorter guided runs too I guess - but the 10 mile one is the only one of his I've actually listened to 😀) In fact, he throws a couple of fartleks in part way through the run too. Different paces are useful at different times - unless you're a sprinter, speed isn't all that useful at the start 😊

[Dexy5 10 Miles]

Many parkrunners run a warm up before the the parkrun starts so they are ready for speed. You shouldn’t expect your body to go from zero to fast without incurring injury. Personally, I prefer a slower start and then build up. Negative splits are the way to go.

[Langley-Loper Half Marathon]

Toxic Ten is mentioned by Slow Loris - Google it. It takes a while for your heart rate to increase to meet the demands of your muscles - more oxygen needed = more blood needs to be pumped round, etc. No easy fix, unless you try running up and down the stairs several times before you leave the house to get things pumping!