How To: Run a Mile

Change your “I Can’t” to “I Can” and “I Did”.

Everyone has a goal that seems too far to reach. Some common goals people have are building up endurance, doing a handstand, and doing a pull up. We’ve already given some tips on how to do a proper pull up, read more here. All of these goals are attainable and our trainers are here to help you get there. Keep reading for tips and techniques that will allow you to build up your endurance to be able to run a mile.

Always Warm Up

Walk or stretch for 5 to 10 minutes before every workout, including running. It’s important to stretch out your muscles before and after running so that you don’t strain or pull any muscles while running.

Start Slow

Don’t force yourself to run a full mile if you haven’t trained properly or you’ll run the risk of injury. Start off with a run/walk approach. Slowly build up endurance until you can effectively run for the 1 mile distance. Give yourself a few weeks to get to your mile. For example, start your 1st week by running 1/4 mile and walking for 1/4 mile until you reach a mile and see how your body responds. Build on from there and run 1/2 mile and walk 1/4 mile for your second and third week. Repeat this process until you are running 1 mile without the need to walk. It happens slowly, but surely!

Be Kind to Your Body

You don’t want to shock your body so pace yourself and avoid sprinting full out until you’ve built up your endurance. Pace yourself, ideally you want to be able to have a conversation with yourself or running partner while jogging. Secondly, make sure to stay hydrated throughout your days and workouts. Drink plenty of water to avoid cramping and dehydration, ideally drinking 1 oz. of water per body weight, but at least 1/2 oz. per body weight.

Muscles Matter

Cardio and weight lifting should be used together to help strengthen your muscles and help you tone. We use big muscles to run and these must be strong to be able to support your body when running. Some muscles to strengthen include the glutes, quads, hamstrings, core, and traps—all muscles used in running. Help build these muscles by including lunges, squats, & deadlifts into your workout routine.

All of these tips can help you get to running a mile safely while avoiding cramping and building your endurance. Remember: you’ll want to start slow and pace yourself while staying hydrated. It takes time to build endurance, but it does happen, and it is worth it when you’re able to run a mile or more nonstop.