Most runners know the scenario. You've laced up your running shoes, stepped out the door, and feel ready. But as the run begins, your legs suddenly feel heavy, your breathing is off, and you think: What's happening, am I really in such bad shape? But don't worry. You're not (necessarily).
It's about oxygen
When you start running, your energy needs increase immediately. Muscles need oxygen to create the energy that drives them. But the body can't supply oxygen as quickly as the muscles demand it when you go from sitting to running in a second. This creates a temporary deficit, contributing to the heavy feeling. That's why the first minutes feel hard. Not because you're out of shape, but because your body hasn't geared up yet.
It typically takes a few minutes for oxygen uptake to catch up with demand, and the body finds its balance. That's the moment when it suddenly clicks, and you feel it gets a bit easier. The more often you run, the quicker the body reaches that balance. It's one of the tangible benefits of regular training.
Cold muscles don't help either
The oxygen deficit is likely the main reason, but something else can also play a role. When you've been sitting still for a while, muscles are cold. Cold muscles are simply slower and less efficient than warm ones. This can contribute to the stiff, heavy feeling you know from the first minutes, and it's also one reason why a short warm-up can make such a big difference.
The mind plays a role too
And then there's the mental aspect. If you've experienced it a few times, you start expecting the start to be hard. You remember the first 5 heavy minutes more clearly than the 30 good minutes afterward. This can make you unconsciously tense up, breathe shorter, and start with a feeling of resistance, even before taking the first step.
It's not something you're imagining. The expectation of discomfort can actually affect both pulse and breathing, making the first minutes harder than they need to be. But it also works the other way: when you know it's normal and that it will pass, it becomes easier to run through it.
Two things you can do
Start slower than you think
The most common mistake is starting too fast. When you do, the oxygen deficit becomes larger, and the hard minutes feel worse and last longer. Start at a pace that almost feels too easy. Give your body time to catch up. You can always speed up after 5-10 minutes.
Warm up with movement
A short warm-up helps the body find its balance faster. It doesn't have to be complicated. 5 minutes of brisk walking or jogging, followed by a few dynamic exercises, makes a noticeable difference:
Leg swings
Stand on one leg and swing the other back and forth in a controlled manner
Walking lunges
Take large steps forward with deep knee bends.
High knees
Lift your knees high while jogging.
Remember what you know
The first 10 minutes are hard for everyone. Even for experienced runners. It's not a sign of being out of shape or a bad day. It's the body's normal startup process. Next time you're out there thinking "this is too hard," give it just 10 minutes. There's a good chance it will turn around and you'll find your rhythm.
Ready to get started?
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