Matt Fitzgerald, a best-selling author and running coach, first laced up his shoes at the age of 11, finishing the final mile of the Boston Marathon alongside his father, who had completed the full race.
From that defining moment, Fitzgerald’s passion for running blossomed into a source of guidance for others. However, his path was anything but predictable. “There was definitely no master plan,” he jokes.
His inaugural race ignited a fervent enthusiasm for running, evolving into a competitive pursuit. Yet, by the close of his high school years, he felt exhausted and stepped away from running entirely—at least for a time.
It wasn’t until his late 20s that he returned to the sport, reigniting another passion he shared with his father, a successful novelist. “Writing felt like my true calling, and I was determined to build a writing career,” Fitzgerald recalls. “But running had always driven my passion since childhood.”
Fast forward 15 years, and Fitzgerald had transitioned from athlete to writer focused on running. Initially, he leaned on the expertise of others, but “over time, I honed my own knowledge, ultimately venturing into coaching, writing books, and launching running-related businesses,” he explains.
Since then, Fitzgerald has authored numerous works aimed at enhancing the performance of runners at all levels. His latest title, How to Run the Perfect Race: Better Racing Through Better Pacing, guides readers in discovering the optimal balance to unlock their inherent potential.
Setting the Pace
Fitzgerald emphasizes the significance of pacing, as “most people, particularly newcomers to the sport, struggle with mastering this essential skill.”
The objective of pacing is to regulate your effort in a manner that allows you to finish the race in the shortest time possible. “This can be quite challenging,” notes Fitzgerald. While some may view pacing as a trivial aspect of racing, he believes it offers a “solid entry point for self-regulation and personal mastery.”
There are various pacing strategies to consider, such as starting quickly and slowing down, beginning slowly and finishing strong, or maintaining a consistent speed. Research indicates that each of these methods can influence performance outcomes.
“Depending on the race, there exists an optimal pacing strategy,” states Fitzgerald. “However, it’s a skill that most need to learn, as few naturally do it well.”
He references studies that show experienced cyclists, especially top performers, excel in estimating their sustainable power output—an essential element of effective pacing.
This highlights the importance of self-awareness. “While racing, you’re trying to push your boundaries, but you must intuitively know where that limit is,” Fitzgerald explains. “It’s a skill that requires practice, and improvement comes with time.”
Pacing Your Life
Pacing transcends mere speed; it encompasses a psychological aspect as well. “When setting off on a marathon, the finish line is out of sight,” says Fitzgerald. “Understanding the essence of 26.2 miles is critical.”
Additionally, “to truly explore your limits as an endurance athlete, you have to endure significant discomfort,” he states. This necessitates the ability to sit with uncomfortable feelings.
While pacing is crucial for athletes, this skill also resonates in broader life contexts.
Fitzgerald experienced this firsthand after contracting COVID early in the pandemic, which left him unable to run for approximately four years.
For those grappling with chronic fatigue, life often reduces to merely surviving each day, he notes, adding, “There’s no tangible finish line.”
Consequently, “individuals suffering from post-viral fatigue must adjust their pacing—they have a different body, which calls for a reevaluation of how to pace their lives,” he explains.
Finding a Balanced Pace
In truth, Fitzgerald asserts that we are constantly adjusting the pace of our lives, often unconsciously. Some individuals strive for a steady pace, while others may oscillate between fast and slow.
“It’s about understanding what resonates with you and what does not,” he says. “And recognizing which settings accommodate your preferred style, ensuring you’re not fighting against a strong current.”
It’s also essential to adapt your tempo in response to challenges.
“There was a time when I had to entirely halt my work due to my declining health,” Fitzgerald recalls.
“Anyone watching me during that period might assume I had surrendered,” he admits. “But rather, I was pacing myself. I realized that was all I could manage.”
Even now, with his health improved, Fitzgerald continues to strive for better pacing.
“It’s about striking a balance that aligns with how you want to live and work,” he reflects.
Moreover, it involves acknowledging that “as human beings, we operate with finite resources,” he concludes. “The challenge lies in maximizing value from those limited resources.”
This article initially appeared in the March-April 2025 issue of Thewindowsclubs magazine (US edition).
