Most runners think they need more mileage, but the real reason they blow up is that they never learned how to pace.

Ever gone out feeling amazing in a race only to have your legs turn to concrete a few minutes in? That's not a fitness problem. It's a pacing problem. And it happens because your body's energy systems trick you into thinking you're rich when you're actually borrowing time at a brutal interest rate. In this episode, you'll learn exactly why the start of every race lies to you, a simple 30-second body check that catches the mistake before you blow up, and the one workout that teaches your body what race pace actually feels like. You'll walk away knowing how to stop guessing on race day, save your energy for the finish, and finally run the times you know you're capable of.

1. The first two minutes lie to you. Your body has a short burst energy system that makes the start of a race feel easy. When it runs out a few minutes later, you crash hard unless you held back.
2. Do the 30-second body check during any run. Use the talk test, breathing rhythm, and "too easy" feeling to know if you're pacing right before it's too late.
3. Race pace repeats fix bad pacing for good. Run one kilometer at your goal pace, rest three minutes, repeat five times. Your legs and brain learn what right feels like so race day isn't a guess.

• [00:18] What You'll Learn
• [01:16] The Mystery: Why Your Body Lies in the First Minute
• [04:19] Use This So You Don't Race Too Fast (And Help Another Runner)
• [07:11] The 30-Second Body Check
• [09:54] The Short-Term Fix: What to Do When You've Already Blown Up
• [11:34] The Real Long-Term Fix: How to Stop Blowing Up for Good
• [15:34] Use This to Learn All About Energy Systems and How to Train Them Best

• 📈 Get Your Free Don’t Race Too Fast Training Plan Here: https://dlakecreates.com/racetoolkitfree
• 🎧 Listen, Read and Learn More Here: https://dlakecreates.com/racefast
• Energy System Interaction and Relative Contribution During Maximal Exercise: https://doi.org/10.2165/00007256-200131100-00003
• Pacing, Packing and Sex-Based Differences in Olympic and IAAF World Championship Marathons: https://doi.org/10.1080/02640414.2015.1132841
• Most Runners Guess Threshold - It's Why They're Stuck: https://dlakecreates.com/how-to-improve-running-threshold/
• The Real Reason You’re Not Getting Faster at The 5K: https://dlakecreates.com/sub255k
• Why the Same Pace Feels Easy 1 Day and Death the Next: https://dlakecreates.com/energysystems
• Mike Trees NRG Coaching Instagram - https://instagram.com/run.nrg
• Instagram – https://instagram.com/dlakecreates
• Strava – https://www.strava.com/athletes/120507

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