Why the First 15 Minutes of Your Run is So Hard and How To Crush It!

[@leitch100]

I skip the first 15min of my run and tack them on at the end of my run when my body is warmed up.

[@Runner-Boy]

Um

[@dianabusby420]

Bhahahah! 😂🤣😂

[@wanderingfool7136]

👏👏👏🤣🤣🤣

[@jennydoesamerica]

Lmao

[@janethuffman4]

I saw this comment yesterday but thought it was so funny I can’t back today to say so lol

[@toothpaste_tm7323]

5 minutes in: so easy 10 minutes in: why am i tired already 15 minutes in: im gonna die 25 minutes in: I am speed

[@gustavopaulette3496]

We don’t care 🤡

[@Jmloveee]

True af

[@josuesigauque9709]

The mental fight at that 15 minute mark is the most challenging part. Perfect description 😅

[@ar9245]

“The fact that you found it hard, and you kept going, that’s what makes you a runner” GuH! 🥺😭 thank you, didn’t know I needed to hear that, imposter syndrome can creep into the mind at any point on the run but will keep this in my back pocket at all times

[@alelocox]

But the hardest 15 minutes though, are when you just wake up and need to fight laziness. After you get out, you'll be ok.

[@aninfinitelyvixxedvip6]

@ThatOne This! Once you put on training clothes, then it´s done.

[@ragetobe]

I'm a very casual runner but for the last 67 days I have not broken my ability to get out at 4am and do at least 5k but mostly 10k and my trick is to smile, smiling releases endorphins. I live in a beautiful place (Cornwall, UK) and it's hard not to smile when I am alone in this wonderful place and I'm alive and my life is awesome, thats when I thank the world for everything good, by the time I've got through that I'm already past 15minutes and the hard zone is no more :D

Absolutely important data. @ 42 years old those first 2kms are a torture, but I love it. 😁💪🏻

[@livchesy6007]

The one thing i do and it always works for me is that the first 15 minutes I run walk it. I do intervals of 1 minutes walk and 1 minute run up to 15 minutes. It never fails. After that, I’m all good.

[@meganmcgahee261]

same!!!

[@fishingdad88]

That works for me too

[@kingvisuals6070]

Same for me and it works perfectly 👍

[@timmy111]

The first 20 minutes of my run is also the last 20 minutes of my run. :-\

[@gustavopaulette3496]

Loser 🤡

[@alamedadanceparty]

Right?!? Hahah! 20 minutes can be enough. 😅

[@Shevock]

The first 15 minutes definitely feel easier for me if I keep them super easy and slow. Like jogging slower than I can walk. Then when I increase my pace to whatever my workout is (even if it's just up to E pace) everything feels much better.

[@ohaiitsarielle]

When I was studying for my CNOR exam (I PASSED!), I learned something interesting: the term "endorphin" comes from "endogenous morphine" meaning internally produced morphine! Endorphins are produced by the hypothalamus and the pituitary gland to produce pain relief and a sense of well-being. This all makes so much more sense now 🤯

[@simonround2439]

The Kenyans have a great saying. "Let the run come to you". Basically that means that even the professional runners start their runs at a jog and then begin to increase the pace as their body warms up. I never even look at my first mile time, the run starts at mile 2 for me.

[@agnidas5816]

I dropped my tracking altogether

[@iz1166]

This is great - for me, however, I don’t start feeling good until about 30 minutes into my run - which is why I’m terrible at races under 30min 😬

[@S.F.Martin100]

DAN!! Thanks for this, starting my runs are always mental but I know it will get better if I just make it out the door. It’s nice to know I’m not the only one who feels this way, and most important why I feel this way. ✌🏼

[@danmeades1]

getting out the door is the most important part

[@ultimasurge]

Feels like my body takes to long to shift to heavy breathing without my heart going into hyper drive.

[@UnknownUser-ce4sg]

then run at a target heart rate instead of running at a specific pace.

[@lopella]

Wow that is some incredible scenery to enjoy walking and running every day!

[@RunningOhioWithBlake]

I thought that was just me! As I get older, that first mile gets tougher and tougher and I start to wonder if I’m getting too old for this nonsense. After that, I’m good to go and start to feel like a runner again.

[@darhmakarma4838]

Same for me here.

[@Shevock]

I love that, wondering "if I'm getting too old for this nonsense." As a 46 year old, I represent that comment. LOL!

[@darhmakarma4838]

I’m 64 and still run mountain trails, but the first 15 minutes are a real challenge to me.

[@RunningOhioWithBlake]

@@Shevock haha, I’m sure I must have struggled a bit when I was younger, but I don’t think it was quite this difficult. The extra pandemic weight I gained from not racing didn’t help either! 10 lbs down and about 15 to go.

[@RunningOhioWithBlake]

@@darhmakarma4838 Yes! I usually stop after my first 10-15 minutes to stretch and catch my breath and then I feel somewhat normal. By two miles I’m cruising along. Those first 10-15 minutes make me feel so out of shape. 😳

[@lindsayann7817]

You have an awesome personality! Very encouraging :)

[@KenJones1961]

I was following a guide in "Run Less, Run Faster" and always had an issue of having to go "Number 2" a mile into the run. I was afraid of having that problem on a 5K. The race was actually just up the road for me, so I decided to bust out 2 miles on the dreadmill in order to get my business done. 2-mile warmup and a little lighter, not only did I hit my target time, I broke it by over a minute! I attribute that to being able to start out fast and keep a good pace. I was stoked by seeing the little guy on my watch ahead of the pace guy. I felt so good at the pace I was holding I knew when I was approaching the end I knew I had so much left that I started my kick early and blasted away. When I finally looked at the time on my watch, I just stared thinking I had screwed up the time somehow. Nope. For this old man starting to run very late in life and had always been "the slow kid", I was proud of that 23:52. I was looking to break 25 even and that was the pace I set on my watch. I had left the little pace guy in the dust. ...and had run over 5 miles to do it! I had heard of people running a 5K to warm up for a 5K, and it had absolutely boggled the mind. Sometimes a 5K is just a good warmup. I'm glad I found this video. It is discouraging to be sucking wind at the start of a run and the explanation seems spot-on as it typically takes me a mile and a half to warm up and settle into a good stride. Thank you.

[@rgh622]

@Ken Jones, you've stumbled on to one of my favorite tricks! I always run 1.5 miles before every race. This is an exceptionally easy run and then I continue with high stepping, leg swings etc.. until the start of the race. I have significantly increased my times and running pace by doing this routine and being very well warmed up.

[@Foxr6]

My Boy Dan!!!! I have have done many an ultra marathon with Dan. Great content gang!!!!

[@swipper74]

More videos from Dan! I love the videos and advice from this guy!!!!

[@Kelly_Ben]

Thanks for the science behind that miserable 1st mile! I finally started incorporating a dynamic warm up, and just 5 minutes has dramatically changed how my runs feel!

[@Marcelasvideos]

My i ask what type of dynamic warm up you do?

[@brocky78]

@@Marcelasvideos How dare you ask such a personal Question .🤣

[@nickgrosfeld7568]

Your body takes 10- 15 mins to switch from an anaerobic energy supply to an aerobic energy supply- I have seen plenty of resources on warming up, but none have explained it simply like this before. Thanks so much! Even though I have always stretched and done a bit of a walk/jog before a run, I have found that my best 5km run performances would often be when I ride my bike to the run (a nice, gentle downhill cycle for 10 mins) rather than drive, and now that makes much more sense. Time to inflate those tyres and oil the gears!

[@Runner-Boy]

Interesting might try that

[@kevinwilliam1673]

I absolutely needed to watch this today!!!!! I don't believe in coincidences, this was meant to be in my feed on this day in particular. I went up on my mileage today ...to my first 10k practice run in over 30 years. During the first 10 to 15 minutes it felt as though my body was fighting and resisting and was telling me to stop. Some of this is probably due to my 52 years of age, but a lot of it was most likely due to the exact reasons that you've stated in this vid. And yes it is true, during these initial difficult minutes of a run, it can be extremely discouraging. It even messes with your thought process causing self doubt and other negative thoughts patterns. I didn't give in and completed my 10k run today. 😎

[@rachaeladeniran]

This was such a great video and very timely. I had a really tough start on my run yesterday and felt a bit deflated because I wasn't certain why it was suddenly so challenging even after my warm-up. I appreciate the clarity and hope to remember to give myself grace at the start of my next run. Also, I would really love to learn more on how to train and/or run during different phases of the menstrual cycle. If you guys don't mind considering adding that subject to your content, that would be so helpful and I would be so grateful. Thank you again for this video!

[@NoThankUBeQuiet]

Because I'm heat intolerant and my body decides that I'm actually dying

[@Runner-Boy]

Run at night

[@BruceWayne-us3kw]

@@Runner-Boy or early in the morning. That's why most races are in the morning.

[@RendersFX.]

I always tell folks that my first mile and change is like that scene from "The Abyss" where the diver is first using the sci-fi oxygenated water, the panic, the clear pain, the body's rejection of it all - thats me running the first 15mins be it 2 miles or 16, every....single....time!!

[@kelseysimpson7098]

Thank you - clear and concise and love seeing the Newfoundland landscape :)

[@maricristinacastel]

Very optimistic of you, 15 min is all that I run!

[@htxmatt]

This is actually pretty validating. Usually for a race, the first 15 minutes *don’t* suck, cause I already got endorphins and I’m confident in my training, and I’m sure I’ve gotten enough sleep, so I push through knowing it’s all good. But for that mid week run, sometimes I am thinking should I even be out here, am I going too fast (when I’m actually going real slow) so the endorphins take a long time to kick in, my heart takes a long time to get pumping cause my other heart’s not in it

[@StoneRunning23]

Yaaa ! Coach, completely agree, and in my old age I found a world of difference from a good WU prior to my runs. TY!

[@LePajup]

Tons of energy your way !

[@samb7925]

As a beginner this is really helpful Thank you very much

[@jp05598]

I need to be better about warming up but thank you for putting the science behind this! I always just told myself that it’s my body trying to convince me to not run! After a day of being at rest sitting at my desk job it’s my muscles protesting that I’m making them do something and my lower legs get killed with lactate burning. But like you said after a couple miles it loosens up. No excuse for not warming up though!

[@dmc7783]

Thanks for the great video, all of my runs start with a mile walk/run. Than the real workout begins.

[@Aritul]

This was a very encouraging video. Thank you.

[@scorpleeon]

My first 15 minutes is usually my best lol and I always warm up now. After that first mile it’s all slowly downhill.

[@PinkkSenpai]

This was a great video and explains so much, thanks !!

[@bludog4657]

Thanks for the encouragement and advice, all the best

[@6663622]

Useful Video! Thank you! 👍🏻😊

[@peterupdikeswildtreasures4055]

Great video. Thanks for the encouragement

[@cozyintegral6267]

So glad I watched this. Awesome video. Thank you!!

[@jimc5000]

It’s such a weird one..I always laugh to myself if doing 20 or 30k that I feel way better on the last 1 or 2k of the run than I do 30k ago at the bloody start! It’s just like something unlocks for me after first 30 mins or so.

[@alfromtx245]

What's helped me is doing everything designated as easy (easy runs, traditional long runs, warmups, recovery intervals, cool downs, etc.) by perceived effort. With the easy/long runs, this normally means starting slower and then easing into the appropriate pace. With faster runs, I'll usually start with 15-20 minutes of easy running, so that I'm ready to kick into high gear. But with races, a separate warmup definitely helps.

[@Drumn4J2]

Since running in high school, I always assume the beginning of my run is just a warm up and typically an extra slow jog before I stretch and start the "real" part of my run (which, TBH, often isn't much better than a jog some days).

[@HaimGreen]

Man I was so needed ,you made my day..

[@fridakahlo3774]

Thank you for that video!!! I needed to hear that!

[@Rk-m84]

Happens to me all the time. Thanks for the video

[@lh3540]

I recently learned that running is only fun after the first 7miles. It took me 15 years to discover this.

[@roadracerqx893]

Did my 1st 5k on the street yesterday, as I have only run treadmill. After the first mile, I had to stop for 1 minute….gassed/burning….then ran the final 2 miles without stopping. Was pissed, but this may be why. Thanks for the heads up!

[@anned1062]

Humpbacks in the north Atlantic ocean. Great running partners. Now all you need to see is an iceberg to complete the moment. I heart NL.

[@SBoots29]

I do a good warm up. The start of the run is always a pain. I know that it will be a kilometer before I am going to enjoy this.

[@fvb7]

1:30 just explained so much...I keep it casual and jog to get groceries and what not so seldom go beyond 12 minutes. Broke that habit for the first time in a few years and did a 5k and the ridiculous runner's high I got had my friends worried i was actually high lol

[@john900ra3]

awsome more like this , i so often find and wonder why i find the first amount of k"s harder work and then seem to settle down

[@joannebrown816]

Loved this thanks so much - body is getting old!

[@msocr3215]

Plan on it, know it will soon end and transition to the best part of your run. It’s ok to ‘suffer’ some discomfort.

[@louislachance2262]

Well explained! Thanks🙌🏻

[@brooklynbound1000]

The first 24 hours of my day are pretty tough.

[@bobw5024]

That's why my PB 5k was the second half of a 10 k.

[@Reztral]

Glad I'm not the only one that struggles at the beginning.

[@agsmith001]

it seems to take me a long time. i really dont feel my best until mile 7 or 8

[@nibaceta]

with that view, i wouldn't even mind about the early 15 minutes......thanks for the video

[@thebuildbear]

5 - 10 minutes walking and dynamic stretching Restart the clock 5 minutes at jog pace At 1 mile, I am at 60% max heart rate At 2 miles, I am in my cruising speed of about an 8:30 mile/min. Each week I tack on an additional quarter mile to full mile to increase endurance and I run that last leg at full sprint.

[@jcolumbiap]

Well done!

[@wonkguy]

Thanks, I needed this!

[@shaneshears6735]

Thanks!!!!!

[@pianoman5586]

Must be annoying for sub 15 5k runners

[@iggalan]

I’m surprised this topic isn’t widely discussed, thanks for the video. Intuitively I’ve been going through the first minutes by walking, then running really slowly and progressing to my desired pace in case of easy runs. In case of high intensity workouts I warmed up properly. But didn’t know about the physiological reason behind it. BTW, the background music is a bit too loud at times making it a bit distracting.

[@hibenjie]

This is what I actually think about during the first minutes of the run.

[@davidj.espino2435]

More please!🇵🇭

[@schuletrip]

That looks like a Lovely place for a run

[@danniseliger5172]

I only run 15 minutes, so that would be why

[@stephenkennywhatup]

Where did you film this!!! Absolutely beautiful place!

[@danmeades1]

Hey there, This is on the East Coast Trail in St. John's Newfoundland.

[@boak9642]

@@danmeades1 I knew it was "close" :D Waving to you from NS!

[@Manuelrive71]

Great video, eye opening!

[@GusNite]

"East Coast Trail" as in Newfoundland, Canada? It looks shockingly beautiful wherever it is.

[@ricodelavega4511]

i think run experience is northern california based, though I dont think i've ever seen this area, and the water obviously looks too calm to be the pacific

[@jpseger]

Cool video and conversation! Now I need to reduce the first 15min of hell to a palatable 10min of holding on!

[@TheRunExperience]

Thanks! Glad you like it!

[@jimclayton7375]

Great advice!! Hey where are you? Beautiful 😊

[@costamoreira5825]

Obrigado amigo👍👍

[@CmaganaL]

Coach Dan thank you for this video, content is so valuable. One observation at minute 0:44 you said: " Your body is transition from Anaerobic metabolism to Aerobic metabolism" isn't exactly the opposite? How can we be in Anaerobic state before exercise and go into Aerobic state when we start running? My understanding is that Aerobic exercise involves running at a slow pace when there is no oxygen debt and we move onto anaerobic state as we increase the pace and the demand for oxygen increases. I would love to hear your feedback on this. Thank you

[@alexswarbrick984]

Basically you are going from a resting state where your heart rate is say 60bpm, into an exercising state. The demand for oxygen has drastically increased as your muscles are now working much harder than at rest. However, your heart rate and thus blood flow to your muscles hasn't caught up to meet the new demand for oxygen of exercising muscles. You are correct in that once you are fully warmed up aerobic state will be at an easier pace (70-80% of max HR) and anaerobic will be at higher paces when the demand for oxygen can't be met (80% + HR). Hope this helps

[@CmaganaL]

@@alexswarbrick984 Thank you Alex for taking the time. Great explanation, it makes all sense. Happy training.

[@alexswarbrick984]

@@CmaganaL My pleasure, all the best with your running!

[@larspetersen1623]

@@alexswarbrick984 Do you have any references to published papers about these Rest (aerobic) -> Run initiation (anaerobic) -> Run 'steady state' (aerobic) changes? I can't seem to find any mentioning this anaerobic initiation. Thanks...

[@alexswarbrick984]

@@larspetersen1623 @Lars Petersen @Lars Petersen No I'm afraid not sorry. Just going off my interpretation of what he's trying to get across in the video and my intuition based off a level biology respiration knowledge and doing sport. Basically aerobic = more efficient, less waste, requires oxygen. Anaerobic = less efficient, creates waste (e.g. lactate), doesn't need oxygen. I figured a sudden change in oxygen demand with exercise would mean greater demand on anaeronic metabolism to supply the muscles with ATP needed for contraction. Whether this is even a signifcant factor in why exercise is hard at the beginning, I don't know. Look up "why it's important to warm up before exercise". That might give you some better ideas for stressors experienced when going from rest into exercise

[@stavrosk.2868]

Tip. Do some rope jumping (3x2 minuten or 2x3 minutes). Nice warm up.

[@michaellaverty1844]

I seem to run easier after I’ve been awake for awhile. I get up really early (0415) and usually out on my run like around 0615 or 0630. I try to beat the heat. During the Winter I don’t get out until after breakfast like around 1000. This morning I was out at 0630 and after a little over a mile my HR was over 200, why? I wound up bagging the run and walked home.

[@amypennebacker4941]

I wish the background music wasn't so loud. It's difficult to focus on your advice!

[@AlecMerlino]

I think you may have mixed up aerobic and anaerobic. It takes a lot more oxygen to be in an anaerobic state vs aerobic where you are at a conversational-paced run. In short, aerobic is essentially where you are getting oxygen to the muscles.

[@lionjudah3320]

Where is that place? Beautiful coach!

[@randomadvice2487]

First 13-15min has always been hard for me 30 years. If sedentary for more than 5+ days, I will also experience almost an allergic reaction where my body will itch to a point of hives like. I can either run it off until around minute 13, or just stop, let the itch burn to the point of pain until it calms down, then continue my run. Now I know to take Zyrtec before I run if sedentary more than 5 plus days. But I didn’t discover the Zyrtec trick until like 7 years ago…

[@LodvarDude]

I'm so old by now that the FIRST 5-6 kilometers is hellish. After that, it's smooth saling!

[@brucehutchinson9527]

You need to warm up properly before the run and after the run. Start the Run easy aerobic level 2 stage 2 whatever they call it.

[@桐山霊]

To save your time: you feel tired immediately because you're going from anaerobic state to aerobic state To feel less tired in the 1st 15 mins: do a warm up routine.

[@comerelaxhere]

Indeed

[@mariosimas]

easy, do a warm up before to prepare your body for the run

[@paulschaaf8880]

Maybe it's different for rowing, but if I'm doing an hour workout, I feel great for about the first 30 mins. Then from about the 30 to 40 minute mark I just want it to end and my pace drops significantly. From 40 to 60 I'm just trying to hold on and my pace continues to dip a little til the end when I have nothing left. This assumes it's a difficult workout. If I'm doing a low heart rate workout then the entire thing is easy. I would say the 30-40 minute range is the worst for me.

[@sayhitoashley]

That view though. Where is this?

[@danmeades1]

Hey there, This is on the East Coast Trail in St. John's Newfoundland.

[@sayhitoashley]

@@danmeades1 thank you! I'll have to travel there one day just to do this trail EDIT: I realized you said this multiple times in the video but I saw the thumbnail and couldn't wait haha

[@deanbaza8581]

now I know why🙏🙏

[@collinhamlett1568]

Does my sprint from my car to packet pick up to the start line count?

[@zacharyshtogren7499]

Where is that beautiful location?

[@brocky78]

How long should it take doing 5k 2 x week before legs stop acking at all points , start/middle/finish ?

[@imadelkihal4954]

nice advices

[@TheRunExperience]

Glad you think so!

[@PeterRalston9]

At 5k's and 10k's I used to think "Look at these jokers running before their run". Seems like they were the smart ones.

[@joelouden6592]

Just find an exercise that doesn't suck for the first 15 minutes. The first 15 minutes of my weightlifting workouts, bike rides, and long walks are awesome......as are the last 15 minutes.

[@raginald7mars408]

right! and the next 15 Minutes are even harder

[@markdalton3900]

Heavy legs for the start after that i can go all day but the start sucks!

[@richardmiddleton7770]

Your also clearing waste products from your previous run. If it's hard after a day or 2 off it's because your body has kind of gone to sleep and takes a while to wake it back up again.