How to run a mile

How to run a mile - main image

From the right running shoes to complete training programs, let’s find out how to run a mile

Your first 1-mile run. It should be a momentous occasion. As you imagine yourself gliding through your local field, running track or local streets you probably envision a panting-free, time-beating and seamless experience.

In reality, this won’t be the case.

If you’re currently on the way to running your first mile then you’ll know that it takes time and a lot of effort. Many beginner runners find it hard to progress not because they’re not putting in the effort but because they’re not learning enough how best to direct those efforts.

Most runners of a higher tier know their game as much as they play it. So, with aspects like a training plan, finish line mentality and rest days, what can you be doing to move yourself up a tier…

… and run your first mile.

Let’s run through it.

Training plan

Forming a training plan will be the difference between failure and success. There’s no doubt in the mind of most pro runners that a training schedule will help, so why not get ahead of the game as new runners and make one now.

Without forking out on a running coach, you can form a schedule that sees you gradually increase distance and time in a safe and progressive manner. Given that smile is relatively short (it may not feel like it now) you’ll be progressing quickly. You can incorporate activities like sprints to help increase stamina, use dynamic stretching to maintain flexibility, and a whole host of other exercises to help you run the mile.

Check some out here!


Avoid unnecessary routes that contain properties like dynamic terrain or incline zones. To run the full mile as you’d like you probably want to be running flat ground to increase the likelihood of success. A flat route will allow you to focus on proper form too, increasing your fitness level in a linear and more focused way.

Definitely keep it flat and keep it sensible.


Proper form (or lack thereof) could be the reason you’re failing to hit your target. The surprising amount of detail found in form can make a huge difference. Aspects like rhythmic breathing, breathing deeply, good posture and arm movement could be adding minutes onto your run, let alone miles – check some form tips out here.


If you want to run a mile without stopping or failing then read up on the simple stuff – you never know what you can learn. From static stretching no-nos to even getting enough oxygen a little goes a long way. Look into these further and you’ll be surprised at how much difference they make.


Do I need to run the entire mile without stopping for it to count?

This one’s down to you. If you feel that it is a failure then those are your standards, but if you simply want to reach the distance, even with stops, then you can for sure.

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