You trained hard, felt great at the start—and still crashed in the final miles. Frustrating? Absolutely. But avoidable.
There’s one simple rule that can dramatically change how you finish a race. It’s not flashy, but it works.
Contents
The #1 Rule: Run the first third of the race slower than you want to
That’s it. The golden rule. The deceptively hard, endlessly effective key to a strong finish.
Most runners know the basics: don’t start too fast. But “slower than you want to” is different.
It’s not just about following a pace plan. It’s about deliberately resisting your instincts when your legs feel amazing and your heart rate is purring. It’s about ignoring the person next to you who’s running just a bit too fast. It’s about playing the long game.
Related: At What Mile Do Most Runners Quit a Marathon?
Why this works
When you start a race, you’re riding high on adrenaline. Your perceived effort is low, your glycogen stores are full, and you feel like you could hold your goal pace—or faster—forever. That’s the trap.
Physiologically, going out too fast burns through your stored carbohydrates (your most efficient fuel) much quicker. That means your body is forced to rely on fat for energy earlier, which is slower to convert and feels much harder. Cue the dreaded fade.
Psychologically, starting too fast increases your perceived exertion exponentially later in the race. You spend precious mental energy managing fatigue instead of pushing forward.
A 2010 study found that athletes who paced evenly or negatively (running the second half faster) performed better and rated the effort as easier, compared to those who started too fast and faded. The slower starters felt stronger at the end—and had better results to show for it.
Why you should practice holding back
Early in a race, everything feels easy. Your breathing is steady, the crowd’s energy is contagious, and you’re finally doing the thing you trained for. But that ease is temporary, and it’s not the time to trust your body.
You need to practice holding back to finish strong. Long runs, tempo efforts, and tune-up races are perfect for learning the discipline of restraint. Ask yourself: “Does this pace feel effortless?” If yes, then you need to slow down. It’s counterintuitive, and it takes guts—but it pays off.
Even experienced runners mess this up. It’s common to feel invincible in the early miles, only to watch splits balloon and motivation nosedive later on. But those who stick to the “first third slower” rule often report finishing strong, passing other runners in the final stretch, and crossing the line with control and confidence—rather than exhaustion and regret.
Related: 35 Common Running Mistakes and How to Avoid Them
How to use the rule in real races
- 5K: The temptation to blast the first kilometer is strong, but even here, a measured start helps. Aim for a “comfortably hard” pace for the first 1-1.5 km, then build.
- 10K to half marathon: Keep the first third slightly below your goal pace. Use that time to settle in, get your breathing under control, and find your rhythm.
- Marathon: This is where the rule shines. Start 10–15 seconds per kilometer, or about 15–25 seconds per mile, slower than the goal pace. It will feel maddeningly slow—but those seconds will come back to you, and then some, in the last 10K.
Use tools like heart rate, RPE (Rate of Perceived Exertion), or lap-by-lap pace to keep yourself honest. Better yet, find a mantra. A good one: “Strong at the end beats fast at the start.”
Related: 10 Tips for Running a Half Marathon Without Stopping
What a strong finish really feels like
It’s not just about passing people (though that’s fun). A strong finish means you’re still moving well when others are fading. Your stride still has spring. You get to race the last stretch instead of survive it.
Even more important, a strong finish boosts your confidence. You feel in control. You leave the race excited, not defeated. And you know you ran smart—which is its own kind of victory.
