Buzz
You're not alone. Everyone finds the initial mile of a run, or roughly the first ten minutes of any workout, challenging. However, taking it easy during this phase can pave the way for a successful exercise session.
Imagine setting out for a three-mile run with the goal of completing it in 30 minutes. You start strong, aiming for a 10-minute-mile pace right from your doorstep. It feels overwhelming, and you question your decision to start running. Remember this crucial advice: Consider the first mile as a warm-up; don't count it towards your goal.
Set no expectations for your opening mile
The initial mile of your run is often sluggish, uncomfortable, or a mix of both. However, this phase is crucial as your muscles adapt to a more efficient mode of operation. That stiff, chilly, and uncertain first mile sets the stage for the effortless, steady, and powerful miles ahead.
When you start exercising, your breathing intensifies to increase oxygen flow into your bloodstream. Your heart rate rises, and your blood vessels expand to deliver oxygen-rich blood to your muscles swiftly. Additionally, your muscles temporarily produce more enzymes to convert fuel into energy. Activating these changes before your main workout prepares your body to function effectively, as noted by Runner’s World, even if there’s a pause between your warmup and the actual workout.
Track your first mile, but don’t stress over your speed:
The Garmin Forerunner 245 is a budget-friendly, reliable choice for runners.
For those seeking advanced features, the Garmin Fenix 7 Pro Solar has it all.
This Casio sport watch costs just $20, lasts a decade on one battery, and won’t hassle you about your pace (simply use the stopwatch for timing your run).
Treat your first mile as a warmup
The primary purpose of your initial mile is to ready your body for the workout ahead, where the real progress occurs. Instead of viewing your run as a three-mile session, consider it a one-mile warmup followed by a two-mile effort. Avoid checking your watch or pushing yourself until you’ve completed that first mile.
The duration of the first mile varies by individual, so for clarity, we’re referring to roughly the first 10 minutes of your workout. Faster runners might extend their warmup to two miles, while others who prefer time over distance can set a timer for 10 to 15 minutes.
Avoid timing yourself or aiming for a specific pace. Steer clear of hills or speed intervals initially. Maintain an easy pace, whether that’s a light jog or, if you’re still learning how to run slowly, a brisk walk. To fully activate your oxygen systems, incorporate short bursts of speed, known as strides: sprint for about 10 seconds, then slow down. Recover with a minute of jogging and repeat a few times toward the end of your warmup.
There’s a downside: a slower first mile will lower your overall pace on your Garmin. If you start timing after the first mile, your app won’t include it. But here’s the truth: it doesn’t matter. Just because an app tracks numbers doesn’t mean pursuing them benefits your fitness. I address this by keeping a paper log, noting my three-mile run and specifying the pace for the two miles that truly matter.
Easing into the first mile of your workout feels surprisingly rewarding. But how do you handle this approach when it’s race day?
How to approach the first mile of a race with ease
To avoid letting the initial mile affect your race time, arrive early and properly warm up. If you’re accustomed to showing up just before the race starts and jumping straight into your goal pace, this adjustment might feel unfamiliar, but it’s worthwhile.
For longer races such as marathons, a pre-race warmup might not be feasible, and that’s fine. You’ll likely spend 30 minutes or more in a crowded starting area. Use this time to do squats and prepare your muscles, but treat the first mile of the race as your warmup. Take it slow. Even if you’re slightly behind your target pace, you can recover later when you’re feeling strong. (Note: marathon racing strategy is a complex topic on its own.)
The shorter the race, the more crucial the warmup becomes. I once participated in a 2-kilometer race (1.2 miles) and warmed up for longer than the race itself. I jogged through nearby streets, did a few strides, and then headed to the starting line. My 1.5-mile warmup was absolutely worth it.
To ensure you have time and space for your pre-race warmup, plan ahead and arrive early. Stick to the same warmup routine you used during training—whether it’s an easy mile, 10 minutes of light jogging, or 10 minutes plus strides to prepare your muscles. Beyond the physical benefits, a familiar warmup can ease pre-race nerves. With the first mile behind you, you’ll be ready to perform at your best without feeling overwhelmed.
