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Any tips- when running first mile is a struggle

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  • 23-06-2019 2:36pm
    #1
    Cult1973
    Registered Users Posts: 57 ✭✭


    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


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    #2
    TFBubendorfer
    Registered Users Posts: 6,340 ✭✭✭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.


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    #3
    average_runner
    Registered Users Posts: 12,845 ✭✭✭✭average_runner


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


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    #4
    arybvtcw0eolkf
    Closed Accounts Posts: 24,878 ✭✭✭✭arybvtcw0eolkf


    I hate my first mile, all those aches and pains :(

    I think most people dislike their first mile or two.


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    #5
    HelenAnne
    Closed Accounts Posts: 2,035 ✭✭✭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!


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    #6
    Burkie1203
    Registered Users Posts: 11,129 ✭✭✭✭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


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    #7
    shotgunmcos
    Registered Users Posts: 8,208 ✭✭✭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!


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    #8
    Kmagic
    Registered Users Posts: 90 ✭✭Kmagic


    Always remember the first mile is a liar!


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    #9
    crisco10
    Registered Users Posts: 6,173 ✭✭✭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!)


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    #10
    Keyzer
    Registered Users Posts: 4,331 ✭✭✭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?


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    #11
    crisco10
    Registered Users Posts: 6,173 ✭✭✭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.


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    #12
    walshb
    Registered Users Posts: 54,594 ✭✭✭✭walshb


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

    Like the pros..


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    #13
    Burkie1203
    Registered Users Posts: 11,129 ✭✭✭✭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


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    #14
    Anbocmorrua
    Registered Users Posts: 58 ✭✭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.


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    #15
    Birdie Num Num
    Registered Users Posts: 1,252 ✭✭✭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!


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    #16
    Lazare
    Registered Users Posts: 4,412 ✭✭✭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.


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