What advice would you give a beginner client invited to run at a faster pace by an experienced friend?

Starting off at a slower pace and then progressing to a faster pace is fundamental to ensuring that a beginner client develops their running ability safely and effectively. When someone is new to running, their body needs time to adapt to the physical demands placed upon it. Starting too fast can lead to issues such as form breakdown, increased risk of injury, and burnout.

Establishing a comfortable, conversational pace allows the beginner to build endurance, hone their technique, and gain confidence in their running abilities. This gradual approach not only fosters physical adaptations, such as improvements in cardiovascular fitness and muscle strength, but also helps develop mental resilience. As the beginner becomes more conditioned and accustomed to running, they can safely begin to increase their pace, which will promote further improvements.

Encouraging a slow start aligns with principles of progressive overload in training, which emphasize that increases in intensity, duration, and frequency should be incremental to prevent overuse injuries and ensure long-term adherence to an exercise program. By prioritizing a slower initial pace, the beginner can enjoy a more positive and sustainable running experience.