NEW RUNNERS MUST WATCH: This Is Why The First 10 Mins Running is So HARD! - The First Mile Struggle

In this video, I'm going to show you why the first 10 minutes of any run can be so tough. I'll discuss the oxygen deficit and how it can cause you to struggle, and I'll give you some tips on how to overcome it!
This is a video for runners of all levels. Whether you're a beginner runner or an experienced runner, I hope you'll find it helpful! I'll show you how to understand and conquer the first mile, and help you avoid the struggles that can make running a misery!
Feeling frustrated that the 1st 10 mins of a run is such a struggle? Worry Not....it's not just you!
Why is the first mile of a run so hard? Why is it such a struggle in the first 10 minutes but then things seem to get easier?
Beginner runners often feel that they are making no progress as they can't head out for a run without feeling awful in the first 10 minutes.
In this video I will explain why those first 10 minutes of your run can seem such a struggle. It is down to a thing called Oxygen Deficit and although that may sound quite complicated, it is quite straight forward.
If you can get an understanding of what Oxygen Deficit actually is then you will be able to allow for that first mile struggle more easily.
The first mile of a run needn't be a struggle or a slog if you know how to deal with the oxygen deficit.

[@MrDeadbweast]

Does anyone else feel like their heart is gonna explode?

[@GCHUSTLEHAWAII]

lol I used to feel that way😂

[@bluemoon7807]

exactly

[@iangraham6730]

I used to at the start, and also getting a skipped heart beat when your heart is racing can be fun 🙉 the more you run the easier and more relaxed you will feel over time ☺

[@Gromobran]

Yeah. I can run only 4 minutes 😂

[@Repostcontentz]

Running is dangerous

[@deadringer-cultofdeathratt8813]

Bold of you to assume I can run for a few minutes 0:12

[@lesturner9849]

I walk a brisk mile, slow jog, then I'll transition into running.

[@fabiansataro9085]

I've been running for two years and this is first I've heard of this. Thank you for sharing the info I can now plan to manage race starts!

[@carllake1]

Thank you, I am new to running and I noticed this and it was discouraging. My first 1.25 is tough. after that is smooth sailing. I even said to my wife that running seems to get easier as I go. I complete 3 miles and I am barely winded. However, I am sucking wind at 1.25 miles. I am over weight and losing weight while building cardio. Very good video.

[@DynamicRunningFitness]

Thank you for your kind words, I'm glad you enjoyed the video. Good luck with your training!

[@coryjohnson2486]

It’s amazing how achy knee pain goes away after the first half mile.

[@reneejones7807]

I live in Las Vegas where in the summer I hike at around 2500 meters in our surrounding mountains. I then hike up another 600 or so meters in the actual hike. Thank you for explaining why I want to die after ten minutes but then go on and feel great. Makes sense!!!

[@DynamicRunningFitness]

I bet that's a beautiful place to go hiking! Thanks for the comment.

[@StrongerThanBigfoot]

I just started running and after a month I finally ran a full 30 minutes without stopping which is around 4 miles

[@user-bh5eq3ye7w]

For me that is 3.1 miles

[@chelseaguy70]

I’m so glad to hear that I’m not alone. I thought I was out of shape and there was something seriously wrong with me.😅😅😅

[@amarjeethria1243]

even i was thinking the same untill i watched this

[@kasonutz541]

Thanks for this!! I recently started training for military service, I’ve got a year to prepare and I’ve always been terrible with running. I’m starting my running training tomorrow so I wanted to educate myself on why running is so difficult for me, and I think I got my answer. Thanks again!

[@thebasementbum4570]

How’s it been?

[@mikesmit6663]

what you describe is similar to what i found. i’m 62. my first K is terrible, breathing not right, knee pain, general discomfort. if i battle through for approximately 1k at about 6min/k then stop and rest, standing still for about 2 minutes, then start my planned run, everything is good. the aches & pains disappear and breathing is fine.

[@roadguide123]

Thank you for addressing this... very helpful...❤

[@Slayer-33]

Thank you for this fantastic info. Should help on a 1.5 mile run that I have to do soon lol

[@keithkelly9099]

Great video. subscribed. I really struggle for the first mile or two sometimes. This has explained very simply why.

[@DynamicRunningFitness]

Glad it was helpful!

[@TheNorthernHistorian]

Great video, very well explained.

[@DynamicRunningFitness]

Glad you enjoyed it!

[@swb3248]

Thanks for explaining this

[@DynamicRunningFitness]

Happy to help

[@donlefrigo4027]

Never knew that, it explains a lot. Thank you

[@DynamicRunningFitness]

You're welcome

[@DJ-Illuminate]

You can mitigate steady state by doing pushups or situps before you run.

[@re8618]

I searched this up because I just got back from the gym- I have been running for a year and love to do a 5k on the treadmill a few times a week, but EVERY time, I almost give up during the first mile. I hate it- but I know it’s gonna get better every time and it does! I can coast easy after that. I didn’t know why…thanks for explaining!

[@G43X]

Jokes on me. It doesn’t get easier after the first 10 mins

[@Slayer-33]

Lmfao

[@patrickokeeffe4787]

For a while I thought it was just me! I started running about 12 months ago and I would struggle with my breathing and chest burn for the first 10-15 mins....so much so that I'd be on the verge of stopping. I though it was a combo of a few things wrong with me. I'm 60 years old and I was obese nearly all my life until up to 7 years ago. I ended up having a heart attack and I had open heart surgery. I turned my life around since then. During surgery, part of your lower lungs get incapacitated. I thought it maybe a combination of the effects of the surgery had on my heart and lungs and also that my former 80 a day smoking habit had taken its toll on me. On top of that, I had to consider my age and fitness levels too. Although they probably have some bearing on things....I think now that they weren't as big an effect as I thought they were. Thats because I don't suffer now like I used to and its a result of a few modifications that I was ignorant about. I found that I had bad posture, a poor breathing technique, id dive into the first mile too hard, and I would also dive in cold. So I practised getting my posture right, my upper body to relax, and learned how to breath properly. Then I learned to pull the reigns back on that 1st mile and take it handy until everything got warmed up or got up to speed and over that hump. And speaking of warm up which I used to ignore....I now think that it is the most critical 5-7 minutes of time that you can spend on yourself especially if you are an older runner with a body that has been abused most of its life. I do some dynamic exercises for upper body, glutes, quads, hams and I pay double attention on calfs which I had bother with in the past with too. I round it off with a minute or two of air squats and jumping jacks to elevate the heart rate before I start. I don't spend all day on it....usually about 5-7 mins and its the best 5-7 mins that I could spend. All these combined has made a huge difference for that first mile or to get over that hump and also for the rest of the run too.

[@gm2407]

That is really inspiring. I hope your running is still going well and your heart health is improving. Will start including upper body exercises in my warm ups as well. The breathing techniques helped me improve too. So glad not to get a cold throat and gasping now.

[@garyrobinson9514]

Congratulations to you, and thank you for sharing your story!

[@joelouden6592]

Quite a comeback story. 80 cigarettes? Wow! That's 4 packs a day. That's 5 cigarettes every hour for 16 hours.

[@patrickokeeffe4787]

@@joelouden6592 Yep...I was a chain smoker and could do 4-6 an hour. Sometimes i light up one after the other. Its also over a quarter of a million cigarettes consumed in the 20 years that I smoked. I'm lucky to be still alive to tell the tale and most grateful that I haven't smoked in years and I'm free of them. Financially I couldn't afford it anyway. The price of them has over tripled in my country since I've stopped. Then you have the hassle in where to smoke...in my day you could smoke in cafes, pubs, restaurants ect....you can't smoke anywhere now.

[@javierclement3047]

I don’t have any advice but just wanted to say this is so awesome!!! I’m so glad you turned your life around from obesity and 80 cigs a day! At 60, please make sure to always just let someone know when you’re going running though (I do this even at only 25 because you never know). If you don’t have anyone else in your life, I would even volunteer because it’s so important. I’m very obese and yet can run up to 12.5 miles now without a break. I’m happy. I just started only a month ago running consistently so I’m hoping to have the same journey as you!!! I know it will be over soon. Your diet is number 1, and running number 2. I also smoke about 5 cigs a day but trying to end that. Wishing you the best. God bless you and keep you on your healthy journey 🙏🏽

[@r.p.9021]

Thanks for the info., warming up before a run is the best way to address. I jog before a race. Not at my actual pace, but slow to get my muscles warmed up. This really helps. Used to just stretch only then run. I can feel the difference between the two. Once that first mile is done then the runners high kicks in and you can just go.

[@MIKECHENDERSON1]

Thanks for the video. I have never really gave it much thought, but when you explain the physiology it makes sense. I am no expert, and certainly I am no sprinter, I tend to start slow and build my pace gradually each mile. I think it's called running negative spits or something. It seems to work for me.

[@DynamicRunningFitness]

You're welcome. Yes, negative splits are when you are faster as you progress through your run. It's a popular way to race.

[@mohammedghanem9469]

I really thought i have health issues and couldn't reach my first my first mile. After watching your video i think i know why. I will give it a try again.

[@everythingcrypto5577]

That is true, my first two mile is the hardest, once I pass that, it’s like it catch the wind and the mileage after that is a smooth ride out

[@powidel2118]

Nice. I always thought it’s just me

[@jeancater1388]

I’m 70. I require a one mile warmup before a race. Power walk to jog to run, pre-race. I definitely dislike this mile. Ugh.

[@Jamesr133]

Oh so my problem is stopping after 1 mile … got it 😂 I never got to that high level steady state

[@gm2407]

I struggled getting up to running my first mile distance no walking no stopping. So I am going to put that down to effects you described. After I reached that I found running the remaining 0.8 miles to work seemed to arrive much quicker than I expected. I will put that down to the effects you described. But I think there is also a psychological effect here that you have not described. Expectation of how long your body will need to perform for. I think your concious brain can sabotage you here. Only in that if it expects it will need to stop performing as you reach the distance you require it may start to signal your muscles, heart and lungs to begin doing less. I don't know that to be the case, just that every time I visualised a further distance on my journey that I must cover things became easier but the closer the next stage was things became harder, a lot harder. Almost as if my body was adapting to adapt to my brain expectations. So my way of overcomming the first mile difficulties will be to warm up and improve my heart rate first, including my breathing and imagine a longer distance than I know I will run. Let's see where that takes me.

[@gm2407]

Comming back to this. I managed to run my first mile and made it to 1.8 miles. Next day after 1.8 miles caught a cold so waiting for that to clear before I get back to running.

[@Inconvenient_NPC]

First 10 minutes? I'm two weeks in and I'm still gasping after each session. Have to stop at least three times. I'm 32 and I feel like I'm going to have a heart attack.

[@thewewguy8t88]

the funny thing is for me i tired to run on friday and well i noticed that during the whole run basically i felt like it was hard to breath and this was for about 30 min or so like i wanted to stop and at the end i honestly kind of regreted it. i regreted the whole run and wanted it to stop.

[@BuffaloBriggzie]

Love this video. Should show it to more people. It’s like my 5km parkruns. Takes me a couple of kms to get into the zone. Like the other day. 1st two kms were both 4:31 each and then I got faster for each one after that.

[@YudA295]

Tell me is it normal that not even a minute and my legs started to hurt?

[@tracyomara3909]

Yep 👍🏻 hate it !!

[@thebeigesheep6132]

If i feel light headed does that mean i should stop? I don't want to pass out in the street

[@jeremyking3986]

I can walk 10 miles but can’t run a 1/4 mile. I’m too out of breath after 1 minute.

[@dimavtrem]

You are probably running at a fast pace try slowing down for example 10minutes per mile

[@jenHry-ng3pw]

IDK, I always do at least 0,5km walking to start and the run the first 10 minutes in zone 2 at the begining, then continue in z2 most of the time and sometimes do interwals or threshold. I didn't know first mile being hard was a thing.

[@AdzAdverse]

this was happening to me when I started returning to running after a couple years out...I need to push through the first mile, big mental block

[@wardog5106]

Same 😢 I was breathing so heavily 😢

[@FFTAlexander]

Hi DRFitness. Thank you for this, I thought I was slow at the start because I am mild asthmatic. At the end of your video you suggest to avoid O2 deficit before a race, go for a warm up jog 1st. Do you know the duration of the 'Steady State' ie how long before the event should I jog/run...

[@DynamicRunningFitness]

I would suggest doing your warm up in the 30 mins prior to the race start and allow no more than 10 minutes between warm up and race start, you don't want to 'cool down' in the gap between warm up and race start. I normally jog for 15 mins, dynamic stretches for 10 mins, then 5 mins of checking my laces, checking my garmin, going over my strategy in my head......then bang goes the gun....

[@FFTAlexander]

@@DynamicRunningFitness thanks man. i guess if there is too may people around and no room to dynamically swing my leg in ab/adduction etc or if i'm try to look cool. i can do stationary voluntary muscle contractions or little jogging on the spot for the 10mins. thank you once again

[@gm2407]

@@FFTAlexander Squats and jumps from squat might help. Hip exercises as well. Just thinking of on the spot exercises rather than large area exercises.

[@joelouden6592]

Running still sucks after 10 minutes. At 15, 20, 30, and 40 mins I'm even more miserable than at 5 minutes.

[@ricklewis3570]

Does age influence how long this oxygen defiance last?

[@Idiotic_randomperson]

The fact today i will have to run for 10 Minutes today for P.E its a test....

[@Diestelblatt]

After a few minutes.. I can’t run for 10 seconds without wanting to stop and I can’t run 30 seconds without being out of breath.. how do I start

[@bombofbombe]

That's interesting. I always noticed my best runs were after lifting. Does the body have an adjustment period for each muscle or is it a systemic change?

[@cardoz0rz]

im in the same spot. i do high rep calisthenics; running after a session yields the best results

[@Slayer-33]

Excellent info my skanky brethren 👍

[@allenchristopher7290]

I find running outside a little more tough than the treadmill. I have shorter strides and harder breathing. Ran a mile but it was tough. Had a 4 months off from running. So out of shape I think.

[@catherinephelps6265]

I just can’t push myself through that oxygen deficit, how do I just keep going and not give up?

[@CCitis]

You got the answer. Just keep going. It’s all mental.

[@JoseGonzalez-gc5pc]

Every time they tell me there's pizza on the table is when I start running to the table

[@trucsstuff640]

Check your iron levels

[@peaoat3608]

Uh... warm up anyone?

[@limta74]

Why my heart rate very high on first mile? it like 150 bpm, after awhile it will drop to 130bpm.

[@Asterion_Mol0c]

That's not a very high heart rate

[@FatFiftyFukced]

Thanks for the info. I'm looking in to getting past that 1st mile just running atm, onl🙉🙉🙉

[@BigSlammer]

Every night I go for a mile and my personal best was 8:56 and 3 days later I’m now getting 9:15 I don’t know what to do sir.

[@SteveSmith-ze5mw]

Just run faster

[@eva_pruiett]

Bc ur muscles are tired so u went slower and u waited 3 days

[@katyrebel18]

You need to rest. Try running every other day. Max 4 times a week. 😊

[@tommykaira8775]

The awkward first km

[@dieseltu1035]

I can't jog one minute .

[@leeland206]

. .