Matt Fitzgerald, a renowned author and running coach, took his first strides into the world of running at the age of 11, when he accompanied his father during the final mile of the Boston Marathon, a race his father had completed in its entirety.
This initial experience ignited a passion for running that would later lead him to become a sought-after expert on the topic. However, Fitzgerald reflects on his journey humorously, stating, “There was definitely no master plan.”
His first race sparked a lifelong affinity for the sport that transformed into a competitive pursuit. Yet, by his senior year of high school, he found himself burned out and convinced he would leave running behind forever—or so he believed.
It wasn’t until his late 20s that he returned to running, coinciding with his burgeoning interest in writing, a passion he inherited from his father, a successful novelist. Fitzgerald shares, “Writing was my true calling; I always wanted to establish a career in it. But running had been a significant passion since my youth.”
Fifteen years later, Fitzgerald transitioned from athlete to author focused on running. Initially, he absorbed knowledge from others in the field. “Over time, I cultivated my expertise and began coaching, writing books, and launching businesses related to running,” he explains.
Throughout his career, Fitzgerald has penned numerous books aimed at runners of all levels looking to enhance their performance. His latest book, How to Run the Perfect Race: Better Racing Through Better Pacing, provides insights on uncovering one’s maximum potential.
Establishing Your Pace
Pacing is a focus area for Fitzgerald as he recognizes that “many individuals, especially newcomers to the sport, struggle with this essential ability.”
The aim of effective pacing is to manage your energy consumption efficiently, enabling you to complete the race in the shortest time frame possible. “Achieving this goal can be quite challenging,” Fitzgerald notes. While some perceive pacing as a simple tactic, Fitzgerald views it as a “valuable gateway to self-regulation and expertise.”
There are various methods to pace—such as speeding up at the start and slowing down toward the finish, beginning slowly and finishing strong, or maintaining a consistent speed throughout. Research indicates that these strategies can significantly affect overall performance.
“Depending on the race, there exists an ideal pacing strategy,” Fitzgerald remarks. “However, many fail to implement it, which makes it a learned skill.” He also cites studies revealing that elite cyclists are often better at assessing the duration they can sustain a specific power output—a crucial element of effective pacing.
This highlights the importance of self-awareness. “During a race, you’re attempting to explore your limits, and it’s critical to navigate that intuitively,” Fitzgerald emphasizes. “No one excels at this from the start, but improvement is possible over time.”
Life’s Pacing
Pacing transcends speed; it also encompasses a mental aspect. “When initiating a marathon, you lack visibility of the finish line,” Fitzgerald points out, “so understanding the significance of 26.2 miles is essential.”
Moreover, “to reach your limits as an endurance runner, you must confront considerable discomfort,” he adds, emphasizing the need to be comfortable with unpleasantries.
While pacing is vital for athletes, it also applies to broader life circumstances.
Fitzgerald experienced this personally when he contracted COVID early in the pandemic, which left him unable to run for approximately four years.
For those experiencing chronic fatigue, everyday life becomes about merely surviving the day, he explains, noting that “there’s no finish line.”
This necessitates that “individuals with post-viral conditions adapt their pacing—they have a different body and must find a new way to navigate life,” he asserts.
Achieving a Harmonious Pace
Fitzgerald believes that we constantly pace ourselves in life, often without recognition. Some may aim for a consistent tempo throughout their existence, while others might oscillate between rapid and slower intervals.
“It’s about discovering what resonates with you and what doesn’t,” he advises. “Additionally, it’s essential to identify which environments complement your pacing style to avoid struggling against the tide.”
This may involve adjusting your pace in response to life’s hurdles.
“There was a time I needed to halt my work due to health issues,” Fitzgerald recalls.
“Those who witnessed my situation might have thought I had given up,” he reflects. “But in reality, I was pacing myself. I recognized my limitations.”
With his health now improved, Fitzgerald continues to strive for better pacing.
“It’s all about finding a balance that allows you to live and work in a manner that aligns with your true self,” he concludes.
It’s crucial to acknowledge that “we all possess finite resources as individuals,” he reminds us. “The aim is to optimize those limited resources.”
This article originally appeared in the March-April 2025 issue of Intomodel magazine (US edition).
