Common Pacing Mistakes and Fixes: How to Avoid the Most Costly Running Errors

Pacing mistakes can turn a promising race into a painful struggle, or prevent you from achieving your training goals. Many runners make the same pacing errors repeatedly, unaware that small adjustments could dramatically improve their performance. Understanding these common mistakes and their fixes helps you run smarter, achieve better results, and enjoy running more.

Before your next run or race, use the Running Pace Calculator to determine your target pace, then program your watch alerts or create a pace band to keep you on track. Prevention is easier than recovery once you've gone out too fast.

Mistake 1: Starting Too Fast

The Problem Going out too fast is the most common pacing mistake. Adrenaline, excitement, and the desire to "bank time" lead runners to start 30-60 seconds per mile faster than their goal pace. This early surge burns through glycogen stores and creates lactic acid buildup that makes the rest of the race miserable.

Why It Happens

• Race day adrenaline increases perceived energy
• Other runners starting fast creates competitive pressure
• The belief that "banking time" early helps later
• Lack of pace awareness or discipline

The Consequences

• Mid-race crash and burn
• Inability to maintain pace in later miles
• Increased injury risk from overexertion
• Poor race experience and missed goals

The Fix

Practice Controlled Starts

• In training, deliberately start runs 15-30 seconds per mile slower than goal pace
• Use the first mile as a warm-up, not a race
• Practice the discipline of holding back when you feel strong

Use Technology

• Set watch alerts for your target pace range (e.g., 7:00-7:15 per mile)
• Program alerts to warn if you exceed pace by more than 5 seconds per mile
• Create a pace band with target splits for each mile

Mental Strategies

• Remind yourself: "The race is won in the final third, not the first third"
• Start behind your goal pace group, then gradually catch up
• Trust your training—if you've prepared properly, you'll finish strong

Example Fix: If your goal pace is 7:00 per mile, start the first mile at 7:15-7:30, then gradually work down to 7:00 by mile 2-3.

Mistake 2: Inconsistent Splits

The Problem Many runners swing wildly between fast and slow miles, creating an inefficient race pattern. Fast miles burn excessive energy, while slow miles waste time. Neither extreme is optimal.

Why It Happens

• Lack of pace awareness
• Allowing emotions to drive pace decisions
• Poor pacing discipline
• Inability to maintain steady effort

The Consequences

• Inefficient energy use
• Difficulty maintaining goal pace
• Increased fatigue from pace fluctuations
• Missed time goals

The Fix

Develop Pace Awareness

• Practice running at consistent pace in training
• Use tempo runs to develop pace feel
• Run with a metronome or consistent cadence to develop rhythm

Use Pace Tools

• Program your watch to show average pace, not just current pace
• Use lap alerts every mile to check consistency
• Create and follow a pace band with target splits

Focus on Effort

• Learn to recognize effort levels (easy, moderate, hard)
• Match effort to pace goals
• Avoid getting caught up in racing others

Example Fix: Instead of running 6:45, 7:15, 6:50, 7:20, aim for consistent 7:00 miles with variation of no more than 5-10 seconds.

Mistake 3: Ignoring Terrain and Conditions

The Problem Attempting to maintain flat-ground pace on hills, in heat, or against wind leads to premature fatigue and poor performance. Many runners try to "fight" terrain and conditions rather than adjusting.

Why It Happens

• Rigid adherence to pace goals
• Lack of understanding about effort vs. pace
• Fear of slowing down
• Inability to read terrain

The Consequences

• Excessive energy expenditure on hills
• Overheating in hot conditions
• Exhaustion from fighting wind
• Inability to recover and finish strong

The Fix

Terrain Adjustments

Uphills

• Slow down 15-30 seconds per mile to maintain effort
• Shorten stride, maintain cadence
• Focus on effort level, not pace
• Don't try to "make up time" on downhills immediately

Downhills

• Use controlled descent—don't brake excessively
• Allow pace to increase naturally by 5-10 seconds per mile
• Maintain form—avoid overstriding
• Use momentum but stay controlled

Weather Adjustments

Heat

• Slow down 10-30 seconds per mile in temperatures above 70°F
• Increase hydration frequency
• Accept that heat requires slower pace
• Focus on effort, not pace

Cold

• Allow longer warm-up in cold weather
• Start conservatively—cold muscles need time to warm up
• Dress appropriately—overdressing causes overheating later

Wind

• Headwind: Slow down 10-20 seconds per mile, draft when possible
• Tailwind: Maintain effort (not pace), you'll naturally go faster
• Side wind: Focus on effort, pace may vary slightly

Example Fix: On a hilly course with 7:00/mile goal pace, run 7:15-7:30 on uphills, 7:00 on flats, and 6:50-7:00 on downhills—maintaining consistent effort throughout.

Mistake 4: Poor Fueling and Hydration Strategy

The Problem Many runners neglect fueling and hydration during races, leading to energy depletion (bonking) and dehydration. Poor nutrition strategy causes pace to deteriorate regardless of pacing discipline.

Why It Happens

• Belief that fueling isn't necessary for shorter races
• Fear of stomach issues
• Lack of practice with race nutrition
• Underestimating fluid needs

The Consequences

• Energy depletion in later miles
• Dehydration affecting performance
• Inability to maintain pace
• Complete race failure (bonking)

The Fix

Fueling Strategy

Races Under 60 Minutes

• Water is typically sufficient
• Optional: Small amounts of sports drink if preferred
• No solid food needed

Races 60-90 Minutes

• Water at aid stations
• Sports drink for electrolytes
• Optional: Small amounts of energy gel if comfortable

Races Over 90 Minutes

• Consume 30-60g carbohydrates per hour
• Start fueling early (within first 30-45 minutes)
• Continue fueling every 30-45 minutes
• Practice your fueling strategy in training

Hydration Strategy

Pre-Race

• Hydrate consistently 24 hours before race
• Drink 16-20 ounces 2 hours before start
• Avoid excessive hydration right before start

During Race

• Drink at every aid station (don't skip early stations)
• Small, frequent sips are better than large gulps
• In heat, increase frequency but not volume per station

Practice in Training

• Use long runs to test fueling strategies
• Try different products to find what works
• Practice the timing and amounts you'll use in races

Example Fix: For a half marathon, consume one energy gel at 45 minutes and another at 90 minutes, while drinking water or sports drink at every aid station.

Mistake 5: Trying to Make Up Lost Time

The Problem After going out too fast and slowing down, or after a slow mile, runners often try to "make up time" by running faster. This surge-and-slow pattern is inefficient and leads to further pace deterioration.

Why It Happens

• Panic about being behind pace
• Desire to "catch up" quickly
• Inability to accept slower pace
• Lack of patience

The Consequences

• Further energy depletion
• Inability to sustain faster pace
• Continued pace deterioration
• Complete race failure

The Fix

Accept Current Situation

• Recognize that you can't "make up" lost time efficiently
• Accept your current pace and work from there
• Focus on maintaining current pace, not accelerating

Gradual Recovery

• If you went out too fast, slow down to goal pace or slightly slower
• Allow your body to recover before attempting to speed up
• Focus on finishing strong rather than hitting exact time goal

Mental Adjustment

• Adjust expectations based on current pace
• Focus on executing the best race possible from current position
• Remember: finishing strong is better than crashing

Prevention

• The best fix is prevention—don't go out too fast in the first place
• Use watch alerts and pace bands to avoid early mistakes
• Trust your training and stick to your plan

Mistake 6: Neglecting Pacing in Training

The Problem Many runners run every training run at the same pace, or run easy days too fast and hard days too easy. This prevents proper training adaptations and makes pacing in races difficult.

Why It Happens

• Lack of understanding about training zones
• Ego preventing slow easy runs
• Lack of discipline in training
• Inability to pace by feel

The Consequences

• Poor training adaptations
• Inability to pace properly in races
• Increased injury risk
• Performance plateaus

The Fix

Understand Training Zones

• Easy runs: 60-70% max HR, conversational pace
• Tempo runs: 80-90% max HR, comfortably hard
• Intervals: 90-95% max HR, hard but controlled
• Use the Running Pace Calculator to determine your zones

Practice Pacing

• Run easy days truly easy
• Hit exact pace targets on tempo runs
• Maintain consistent pace during intervals
• Practice race pace in training

Use Technology

• Program watch alerts for different training zones
• Check pace frequently during workouts
• Review pace data after runs to learn from mistakes

Example Fix: Instead of running every run at 7:30/mile, run easy days at 8:30-9:00/mile, tempo runs at 7:00/mile, and intervals at 6:30/mile.

Preventing Pacing Mistakes

Preparation

• Determine target pace before race day
• Create a pace band with mile splits
• Program watch alerts
• Visualize your race plan

Practice

• Run goal pace in training
• Practice controlled starts
• Simulate race conditions
• Test fueling strategies

Discipline

• Trust your plan
• Ignore other runners' paces
• Maintain focus throughout race
• Don't let emotions drive decisions

Frequently Asked Questions

How do I stop going out too fast? Practice controlled starts in training, use watch alerts to warn you if you exceed pace, and mentally prepare to start conservatively. Remind yourself that races are won in the final third, not the first third. Start slightly behind your goal pace group and gradually work up to goal pace.

What if I'm already behind pace? Don't try to "make up" lost time by surging—this leads to further problems. Accept your current pace and focus on maintaining it. It's better to finish slightly slower than goal pace than to crash and burn trying to catch up.

Should I adjust pace for hills? Yes—maintain effort level rather than pace on hills. Slow down 15-30 seconds per mile on uphills to preserve energy, and allow natural acceleration on downhills while staying controlled. Use the Running Pace Calculator to determine your target paces, then adjust for terrain.

How do I learn to pace by feel? Practice running at different effort levels in training. Learn to recognize what easy, moderate, and hard feel like. Use heart rate as a guide initially, then gradually rely more on perceived effort. Run tempo runs and intervals to develop pace awareness.

Sources

1. Pfitzinger, Pete, and Scott Douglas. "Advanced Marathoning." Human Kinetics, 2017.
2. Galloway, Jeff. "Galloway's Book on Running." Shelter Publications, 2002.
3. Runner's World. "The 10 Most Common Running Mistakes and How to Fix Them." Runner's World, 2023.