Any tips- when running first mile is a struggle

Cult1973

When running, first mile or so is a struggle, find it difficult, after that am fine, am up to 6 to 7 miles, any tips on how to make it less of a struggle, have done it at a slower pace but still the same
Thanks

TFBubendorfer

Cult1973 wrote: »

When running, first mile or so is a struggle, find it difficult, after that am fine, am up to 6 to 7 miles, any tips on how to make it less of a struggle, have done it at a slower pace but still the same
Thanks

After 15 years of running I still find that the first mile is usually the worst. My first mile is also usually my slowest mile.

Look at it as part of the warm-up, and since you know'll feel better after a few minutes all you need to do is ease into it and get it over with.

average_runner

Your body is only warming up. Even for the pros, they would say the first mile is the slowest.

I hate my first mile, all those aches and pains

I think most people dislike their first mile or two.

HelenAnne

I know loads of people don't listen to music while running, but in my very early days of running I used to put a long song on as the first one on my running mix (maybe 10 minutes long) and just tell myself that I'd run for that song anyway and then see how I felt. I always felt better by the end of it!

Burkie1203

Cult1973 wrote: »

When running, first mile or so is a struggle, find it difficult, after that am fine, am up to 6 to 7 miles, any tips on how to make it less of a struggle, have done it at a slower pace but still the same
Thanks

Ease off the pace by 10-15%. Give your lungs a chance to get working

Make sure you are stretching properly before starting

Do a short 100-200m gentle jog before stretching to get yourself loose

shotgunmcos

I HATE the first mile of most runs. Mainly because I do most of my running first thing in the morning. The mind is asleep (probably a good thing actually), everything creaks and I'm practically still in the fetal position which makes running harder.

I've taken to doing lunges or dynamic stretches for a minute or two but generally by mile 2 or 3 life is not so bad. Its also great to end a run feeling better than you started!

Kmagic

Always remember the first mile is a liar!

crisco10

Same as others said, 1st mile your body is still getting going.

I always just think back to playing rugby, and the first hard sprint I'd have to do would almost kill me, but then I'd keep doing it for 80 minutes no problem. It was called it breaking your first wind back then (it's probably not exactly a thing tho!)

Keyzer

Every mile of every run I have ever done is painful - literally the minute I start running I think of excuses to stop.

Any way around this or should I stick to sprints and weight training?

crisco10

Keyzer wrote: »

Every mile of every run I have ever done is painful - literally the minute I start running I think of excuses to stop.

Any way around this or should I stick to sprints and weight training?

How hard are you running?

One of the best lessons to learn is that easy running should be at least 50% of your miles (depending on your plan). This tends to make running more fun. The definition of easy is also pretty bloody slow!

If you are just starting, keep at it. It does get easier, esp when you start hitting new milestones and feeling that sense of achievement.

walshb

A real decent solid warm up of the legs and muscles...

Like the pros..

Burkie1203

Cult1973 wrote: »

When running, first mile or so is a struggle, find it difficult, after that am fine, am up to 6 to 7 miles, any tips on how to make it less of a struggle, have done it at a slower pace but still the same
Thanks

Just to add

Change what you do pre run
Hydration
Food
Warm up

Find what works etc

Anbocmorrua

Learn to write off the first mile. If you're doing a 5 miler then do an extra mile before you start and you'll be fine.

Birdie Num Num

Kmagic wrote: »

Always remember the first mile is a liar!

In recent years I’ve been inclined to think the first mile is telling me the truth!

Lazare

Dynamic stretching.

Almost all of my running is early morn, straight out of bed and I rarely ever experience this.

Never leave the house though without a short routine of leg swings and lunge twists.

It's just warming up. Spend 3 mins in your kitchen doing it instead of a mile up the road.