Training To Run A Mile: Things You Should Learn by Bryce Smith
In 1954, 25-year-old British medical student Roger Bannister broke the elusive four-minute mile barrier, shocking the world. However, just this past year, Moroccan runner Hicham El Guerrouj set a new world record of 3:43! While attaining a less than four minute mile seems like an unachievable goal for most of us, there is something so exhilarating about pushing ourselves to new levels and seeing just how fast our feet can take us. Running a mile efficiently takes a combination of runners training, strength training, flexibility and cross-training workouts.
Before you run your first mile, you'll need to ensure you have suitable footwear. Running shoes are generally one half to one size bigger than walking shoes. You'll want to buy shoes that are designed to help you use proper running techniques. For instance, some runners land with their feet slightly facing inward, so they'll need supportive shoes that automatically correct their steps.
Next, you'll need to decide which terrain is preferable for running a mile. Trail running is softer on the knees, although you will run slower than your street pace. You might find that taking a scenic trail is best for you because it takes your mind off the physical hardship, as you focus on the trees, the plants, the blue skies and the wildlife around you. Streets are a little harder on the body but the potential for true speed is there. If you plan to eventually run races or chart your speed progress, then this might be the best true test of your ability. Many people like to begin running on a treadmill to minimize impact and find a pace that is comfortable for them. The analytics of a treadmill are also helpful, as you can measure your exact speed, distance and heart rate.
The Livestrong Foundation has this advice for running a mile faster. First, train with hills, to improve strength and flexibility. Practice running uphill and downhill at least once a week. After 30 minutes of jogging, choose a steep hill (about 100m) to run up and surge at a pace that feels like race pace. Jog to the bottom and repeat six to 10 times. Strength training for runners includes working out your calves, quads, glutes and hamstrings with weight training. You can improve your flexibility by warming up for 15 minutes and spending 30 seconds per muscle group stretching out your hamstrings, glutes, calves, groin, hips and quads. Don't forget to warm up at the end, which is most important for a good recovery.
In one of his most famous running quotes, Sir Roger Bannister said, "Whether we athletes liked it or not, the 4-minute mile had become rather like an Everest: a challenge to the human spirit, it was a barrier that seemed to defy all attempts to break it, an irksome reminder that men's striving might be in vain." You may never beat that time, but running your first mile may be the first step towards it!
About the Author
Running has been a popular way to exercise for a number of decades now. If you're considering getting going with it so you too can reap its many benefits, visit Running For Beginners for the tips and advice you need. Common Mistakes in Trail Running
