Getting out the front door for a blast of exercise takes a good deal of motivation when the weather's bad. And it's doubly difficult when we know the first mile of the run is going to really hurt.
But understanding why our legs ache more than usual and it's harder to catch our breath can help get us through this first-mile fatigue. Plus, it helps us develop techniques to cope.
Why is the first part of a run the hardest?
Typically, before we step out for our run we've been in a sedentary state – whether that's sitting at a desk working, on the sofa relaxing, or lying down sleeping. Our heartrate has been low for a prolonged period, and our muscles are cool and stiff.
When you set off, the oxygen levels in your blood are lower, but your muscles call for increased oxygen. You heart rate shoots up and you'll start to breathe deeper to increase the supply.
As you begin to run your body starts creating energy from stored glycogen. You may feel the effects of lactic-acid build-up in your legs as a result.
Mentally, you may not have adjusted. If you're still thinking about other obligations you need to complete by the end of the day, or ruminating on a bad day at work, it will take a while to get into your groove.
If you're trail running, you'll want to be completely focussed by the time you reach the trail, so you don't trip up or bump yourself on trail hazards.
How fast should I set off on a run?
The above effects are more noticeable when you try to set out too quickly on a run. Even if you're mentally prepared and can't wait to start pounding the pavement, this mental motivation won't have kickstarted your body into action.
Your body will be forced to adjust to the pace too quickly, and it may result in your eagerness being quashed and you feeling uncomfortable for the rest of the run.
The answer is to set off at a leisurely pace. After about 8 to 10 minutes, you should be ready to step up to your regular running speed.
Should I warm up before a run?
After lacing up your trainers, spend just a few minutes doing dynamic warm-up exercises to increase blood flow around your body and raise its temperature.
These exercises, such as lunges and jumping jacks, take your joints through their full range of motion
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