Keep a consistent pace as you complete each of the laps around the track. American Council on Exercise: Caloric Cost of Physical Activity. Completing each lap in around 3 minutes will give you a good pace for your mile. There are plenty of ways to achieve this, there are many fitness guides that are available to buy or for free on YouTube and other sites. Drink plenty of water daily while you train to run a mile.,,,,,,,,,,, consider supporting our work with a contribution to wikiHow. Schedule a time two or three times a week to practice running. Fitness Magazine: Everything You Need to Love Walking and Running. Include your email address to get a message when this question is answered. Talk to a doctor to make sure you are healthy enough to start a running training program. By this point, you should be able to feel the correct pace. A treadmill or a standard track are great places for beginners. Use of this web site constitutes acceptance of the LIVESTRONG.COM References. How Many Miles Do You Need for Weight Loss? The only costs involved in running are for clothing and footwear, and the benefits include better cholesterol levels, a healthier heart and weight loss. Eat healthy, complex carbs and fruits and vegetables. any of the products or services that are advertised on the web site. Comfortable, breathable, and flexible clothing is helpful to wear when you run. Leaf Group Ltd. The material appearing on LIVESTRONG.COM is for educational use only. No this does not help, in order for you to get better you need to practice the actual running. Stay hydrated, no matter how far or fast you run. Tighten your abdominal muscles as you go. Keep your feet low to the ground, staying light. Read more: How Fast Should You Run a Mile? For example, you can exercise Sunday, Monday, and Tuesday, rest Wednesday, exercise Thursday and Friday, and then rest on Saturday. Little goals add up to a longer run!". Visit local high schools to use the track when school is not in session. Run longer at first to run faster. Focus on your form. If you feel a strain or pain in any part of your body while running, you should slow down to a walk. Have a water bottle ready after you run to rehydrate after running. Record your progress to track improvement in your speed over time. On a treadmill, a rate of 6 miles per hour will result in a 10-minute mile. Running a 10-minute mile -- a pace right on the boundary between jogging and running -- still counts as a vigorous aerobic activity. Ten-minute miles can't be run if you're hurt on the couch. It’s better to ease into things than to push yourself too hard and end up getting hurt. When you swing your arms back imagine them reaching back towards your back pocket.This will help keep your arms moving in a straight line and not across your body. When doing the mile, try not to stop and run out of breath. Consult your doctor before beginning or dramatically increasing any training regimen. Go at the pace that's right for you, but as you'll likely slow throughout your run, start slightly faster than a 10-minute pace. Muscles in particular to work on in the legs are the hip flexors. You can also say phrases that focus on what you've accomplished like, "you're halfway done", "almost to the finish line", or "one more quarter". Slow down for a stretch and then pick a new visual target. There are lots of different ways to do this, and it all just depends on what works for you. This will keep you from running around the curves in the same direction and helps even out the pressure on your feet. This will allow you to progress towards your goal of running one mile, without over stressing or over training your body. She is a former American College of Sports Medicine certified personal trainer and currently works as a Level 1 CrossFit coach. Tyler Courville is a brand ambassador for Salomon Running. There are 11 references cited in this article, which can be found at the bottom of the page. We use cookies to make wikiHow great. Even if you’ve never run before, you can train to run a mile in a few short weeks by following an interval training program. A 10-minute mile burns about 100 calories. You can build up to the level of running a 10-minute mile through gradual practice and increasing your pace over time. Aspiring to run a 10-minute mile is a fabulous goal. You'll get there. By running at a steady pace, you'll be able to speed up your pace slowly with each mile you run. Maintaining proper form will help you run more efficiently and will leave you less susceptible to injuries. When you’re ready to go for the mile, run somewhere flat since it’s harder to run on hills. Susan Presley has worked in health care journalism since 2007, and has been published in the American Journal of Nursing and other academic periodicals. How can I be Usain Bolt? Breathe in through your nose, and out through your mouth. Also, be very hydrated. If you really can’t stand to see another ad again, then please consider supporting our work with a contribution to wikiHow. Once or twice a week, go on a run of at least 1.5 times your desired distance, in this case, 1.5 miles. As you run, keep your head level, and don't lean forward at the waist. American Council on Exercise: Are Your Running Shoes Hurting You? The next step it to do a 100 yard sprint every morning and night keep doing that and then make it longer and you will get faster. Continue to warm up with dynamic stretches such as lunges, skipping and and high-knees running. – Walk for a few minutes, then run easily for 5 to 10 minutes. Foot pain can also slow you down, so focus on the proper foot strike, says ACE Fitness. Staying hydrated is extremely important for a runner. Week 1 Prescription: How long would it take to get to a 10 second 100 m time? Hitting that mark requires a good measure of fitness but can be accomplished by most after the proper training. Every morning before you get ready go for a short run. Learning the proper techniques for running will help you run a mile with ease. Walk for two minutes to begin to warm up your body. How can this be done? Any tips to impress my track coach? This article has been viewed 76,350 times. You should also keep your shoulders back so more oxygen can get into your lungs and running will feel easier. Take your time when training to run a mile. Start the timer or stopwatch function on your watch as you begin your practice runs and stop the timer as you cross the one-mile mark. may earn compensation through affiliate links in this story. Even if you've gotten yourself in shape, it will be difficult to run your best time with improper form. The LIVESTRONG Foundation and LIVESTRONG.COM do not endorse Terms of Use Imagine pulling your belly button toward your spine. Running a 10 minute mile is a good starting goal. advertisements are served by third party advertising companies. To do this, adjust your goal and training schedule, either with increased distance or reduced time in mind.

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