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Click to view d3finition's profile Pro
d3finition
96 posts since
Jan 7, 2006

Jul 30, 2007 7:51 PM

Automatic speed up during training runs?

I run most of my runs at an easy pace for 10k. Recently I noticed my speed at the start of the run varies quite a bit from my speed towards the end. Initally my speed is about 10:30 mile but towards the end of the 10k run my speed has risen to about 9:19 mile. Average speed for my last run was about 9:42 mile. I've done some reading and it seems that its common to speed up a little due to the increased bloodflow to the legs after the first few kilometers but is this necessary? Is 10:30 mile to 9:19 mile too fast an increase and maybe I should slow down and get more milege? Is it also better if I ran all these miles at an equal speed instead of speeding up halfway. In addition when I "speed up" I still feel comfortable with breathing and at the end it's only my ankles thats a bit tired. Thanks in advance!
Click to view Craig Zurcher's profile Amateur
Craig Zurcher
30 posts since
Dec 14, 2007
1. Jul 30, 2007 8:52 PM in response to: d3finition
What are your goals? Are you training for a particular race? Are you running to lose weight? Improve health? Are you looking to increase speed or distance?

Tell us WHY you are running and we should be able to offer some reasonably helpful advice.
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Click to view milkbaby004's profile Legend
milkbaby004
464 posts since
Jul 28, 2003
2. Jul 30, 2007 11:56 PM in response to: d3finition
I think a lot of it is due to simply warming up. At first your muscles are cold and your heart rate is low. As you run the first couple of miles or so, your body warms up and gets into the running "mode". There is also biochemical evidence that the enzymes involved in aerobic metabolism are optimal at temperatures slightly above the temperature of your body at rest, so once you literally warm up, they are more active.

Also, psychologically, some people prefer to finish fast rather than starting fast. I'm one of those and part of it is that I feel it trains me to run hard and be able to kick at the end of a race.
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Click to view Lannock's profile Pro
Lannock
79 posts since
May 16, 2007
3. Jul 31, 2007 5:29 AM in response to: d3finition
It is good training to develop a good habit for all your running incl races: negative splits.
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Click to view d3finition's profile Pro
d3finition
96 posts since
Jan 7, 2006
4. Jul 31, 2007 8:08 AM in response to: d3finition
I am on 34 mpw currently and just looking to increase my milege (eventually to 50 mpw). I want to do a 10k and a half on 50 mpw and decide from there if I am up to it for a marathon. I am not so concerned about timings at the moment, but rather more focused on building a strong aerobic base.
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Click to view invisible037's profile Expert
invisible037
45 posts since
Dec 14, 2007
5. Jul 31, 2007 9:18 AM in response to: d3finition
There's no question that it's because you're 'warmed-up'. "Easy" at the beginning of a run, isn't the same as "easy" after the warm-up. If the breathing is the same, the effort is the same.
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