As early as grade school, you were timed on the mile run. As an adult, you probably mark your running distance in mile intervals. Although a mile may seem like a relatively short run, some people struggle with this distance. Improving your cardiovascular output as well as making a few changes to your training program can improve your mile run.
Step 1
Warm up with dynamic stretches before running. Dynamic stretches are active stretches that move your limbs, prepare your body for running, and help loosen up your muscles. Try jogging in place and doing jumping jacks, swing kicks, arm circles and run lunges.
Step 2
Start with a slow and steady pace. If you sprint or push yourself at the beginning of the mile, you are likely to get tired much faster and you may need to walk before you reach the mile mark. Pick a stride you know you can comfortably maintain the entire time. You should be able to hold a conversation while running.
Step 3
Start slowly and build up to a mile if you can't complete a whole mile at once. Run the mile every 48 to 72 hours. Run for one minute and walk for one minute. Continue alternating in this fashion until you finish the mile. Increase the length of time you run every week by one minute until you can run for 10 to 15 minutes without having to walk.
Step 4
Perform sprint interval workouts twice a week on days that you do not run the mile. This type of training helps improve your muscular endurance and your running pace so that you can finish the mile faster and with less muscle fatigue. Sprint as fast as you can for 30 to 60 seconds, walk for two minutes, and repeat the sequence three to five times.
Step 5
Run more than a mile at least once a week. Run at least 1.2 to 1.5 miles during this long run. Training your body to run more than a mile will help your muscles last an entire mile run without getting tired as easily. Doing this will also make the mile run seem much shorter.
Things You'll Need
- Stopwatch
Member Comments