Why running from the back is not a weakness—but an opportunity to redefine what athletic success means.

For many runners, especially beginners, casual athletes, or those coming back from an injury, being towards the back of the pack can be discouraging. Running culture often focuses on the fastest people: the front-runners, record holders, and those who win their age groups. Even average race times can make slower runners feel like they are behind.

You might be surprised to learn that most runners finish in the middle or back of the pack, according to reliable statistics. For example, many half marathon runners think that an average finish time is around two hours, but less than half of men and women actually finish in that time. In fact, data from 35 million race results over the last 20 years shows that only the top 10 percent of female finishers complete the race in under 1 hour and 57 minutes, and nearly 50 percent of male finishers take longer than two hours.

This means that more people are taking part in your race towards the end than there are competitors trying to win first place.

Many people view running without thinking of winning races. We might not stand on the podium, but we'll still be at the starting line because we enjoy running and the exciting atmosphere of race day.

You, too, can be a better back-of-the-pack runner and improve your overall experience, no matter your race distance.

“Average Time” Can be Misleading

In many races, organizers share “average finish times.” Similarly, training platforms show “average paces” from large groups of users. While these numbers can be interesting, they can make it hard to see the real variety in the running community.

Averages hide the extremes—and most runners are not truly “average.”

Most recreational race fields show a skewed distribution, with a small group of fast runners at the front and a larger number of slower runners behind them. Sports scientists studying big marathons like the NYC and London Marathons have noticed that the median and mean times can vary a lot. This means that the “average” time doesn’t really represent the typical runner.

Many beginners, older athletes, heavier runners, and people who don’t train often usually finish in the back half of races. This doesn’t mean they are less dedicated; it’s just that they come from different physical backgrounds and life situations.

Using averages to evaluate yourself creates unnecessary pressure.

When a running app shows an average pace of 6'00/km or 9'30/mile, slower runners might think, I'm much slower than most people.

That number shows millions of logged workouts, many from serious runners or short runs. It doesn't represent you, your goals, your body, or your schedule.

Recognize Not All Athletes Are Competitive

One common belief in running culture is that everyone wants to get faster. However, sports psychologists have found that there are different reasons why people are motivated to compete, and not all of these reasons focus on improving performance.

Many people run for entirely non-competitive reasons.

Common motivations for slower runners include:

• Health improvements (heart health, weight management, blood pressure)
• Stress relief (running is strongly linked to reduced anxiety and improved emotional regulation)
• Community and connection
• Joy of movement
• Outdoor time and mental clarity
• Building routine
• Completing bucket-list events

These reasons are equally valid as chasing personal bests.

Competition is optional—not a requirement.

Even professional coaches acknowledge that not all athletes thrive on competition. Some athletes experience anxiety in competitive settings, while others are motivated by the personal challenge of finishing, not racing.

Your value as a runner does not depend on:

• race times
• pace zones
• how you compare on Strava
• how many people finish before you

Comparison is the thief of joy. You can miss the joy aspect if you go in to be competitive with others and if you can experience the joy your body will want to come back and race again.

Your value comes from being present, taking care of your body, and deciding to run even when it's easier not to. If you run, you are a runner. Being fast doesn’t make you an athlete; putting in effort does.

Treat Yourself Like an Elite Athlete

If you're planning to run endurance races like a half marathon or marathon, keep in mind that it takes a lot of time to train and get better. It can take years to prepare properly. Then, on race day, many factors, including the weather, need to align for you to succeed.

That's why you need a training plan that covers hydration, nutrition, recovery, and mental health. If you’re not ready for a race, it can be really tough on you. If it’s important to you, it’s worth putting in the time and effort to prepare. Being slower doesn’t mean you shouldn’t commit to your training.

As the race date approaches, research the course, including hydration and fueling stations. Ensure you have the necessary gels, water, and electrolytes.

Elite runners use data tools to monitor training load, heart rate, and recovery—and back-of-the-pack runners can benefit just as much. A heart rate monitor helps prevent overtraining by keeping your effort in the right zones, while a GPS watch allows you to control pacing more consistently. Data isn’t just for fast athletes; it’s for smart athletes. If you’re looking for a reliable and accurate way to start training with heart rate data, the Coospo heart rate monitor is an excellent, budget-friendly choice.

After the race, reflect on what to improve for next time, like incorporating strength training or being consistent with training runs. Journaling is essential for most pro runners and can help you identify what works best for you.

It's important to recognize that being even a little faster is a big achievement. Even if you're still at the back of the group, getting six minutes faster in a half marathon means you're running about 30 seconds per mile quicker. That's a significant improvement!

Give Yourself Respect

It’s easy to be hard on yourself when you’re at the back of the group. You might think, “I’m too slow. I’ll never get faster.”

Instead, you should recognize that you’re doing well, no matter where you place in the race. You're ahead of everyone sitting on the couch.

You need to approach the start line with the mindset that you belong there, while also being honest about your pace with yourself and race organizers. Avoid trying to enter an earlier corral and follow the rules of the road during the race. Generally, slower runners stay to the right, so when moving over, hold up your hand. Always check the specific etiquette for each race.

Ignore anyone who is worried about finishing on time, whether they are watching from the sidelines or part of the race team.

People who take longer usually get more from the registration. Just like those runners who finish faster than you, you'll still get a banana and a medal.