The problem: When it comes to running long distance races, one of the biggest rookie mistakes is going out too fast in the beginning of the race. Most runners have at least one story about a race when they felt so great during the first few miles that they ran ahead of pace, only to crash and burn during the final miles.
The solution: Here are some ways that you can avoid going out too fast:
The best way to avoid the temptation of going out too fast is deliberately run your first mile slower than you plan to run the final one. It's tough to do, since you'll most likely feel really strong in the beginning. But keep in mind that for every second you go out too fast in the first half of your race, you could lose double that amount of time in the second half of your race.
Try to make sure you're in the correct starting position. Don't start yourself with faster runners because you'll most likely try to keep up with them.
Start your race at a comfortable pace and make sure you check your watch at the first mile marker. If you're ahead of your anticipated pace, slow down. It's not too late to make pace corrections after just one mile.
吐槽点：刚开始的时候要保持慢，如果第一个圈快了，第二圈要把速度慢下来，这样你才能坚持到最后。刻意的控制自己的启动速度，很难操作的。