You’ll almost definitely have been told about the benefits of starting your run or race at a slower pace. It’s what the experts do, with Kipchoge running negative splits during his world-record breaking performance at the Berlin Marathon, but what's the science behind starting slower?
What everyone's reading
Studies have shown there to be positive physical and psychological benefits of starting runs and races at a slower pace. Here’s three benefits of starting slow:
1. You build mitochondria
Mitochondria are our cells’ powerhouses. They break down carbs, fats and protein into energy. Slow running is great for building mitochondria.
2. You finish quicker
In data from 12 years of the Chicago Marathon, those whose first 5K was their fastest had an average time of 4:55, but those whose 30-35km segment was their best ran an average time of 3:48.
3. You reduce injury risk
Warming up the muscles with a slow start prepares your body for fast running, meaning fewer injuries.
Want to know more about pacing? Read these next:
