Does the thought of running send a chill down your spine? Ever wonder how marathon runners manage to go so far for so long? Does running a single mile feel impossible? You’re not alone. Reminder: everyone starts somewhere. Even elite runners once struggled to finish their first mile.
While one mile might seem intimidating, it’s an achievable goal for most people—and it comes with a host of benefits, from stronger muscles and bones to better mental and cardiovascular health.
Looking to make running part of your fitness routine? You’re in the right place! Here are a few beginner-friendly tips to help you crush your first mile with confidence.
How to Start Running
Kicking off a running routine starts with building a solid foundation—think proper form, the right gear, and smart prep.
Running Form
Let’s start with the basics. To get the most out of running and avoid injury, form matters.
First: Keep your legs underneath your body to avoid overstriding. Overstriding means your foot lands too far in front of your body’s center of gravity—usually with your heel hitting the ground first. A slight lean forward at the hips and landing midfoot or forefoot can help correct this.
Your arms also play a key role. Keep your elbows bent at roughly 90 degrees and swing them naturally as you run. This keeps your momentum moving forward. Just be sure to relax your shoulders and jaw—tension in those areas can lead to soreness.
Hydration
Training for your first mile will definitely work up a sweat! While it’s tempting to chug a bunch of water right before your run, staying hydrated throughout the day is a better strategy. Drinking too much at once can mess with your body’s fluid balance and sodium levels, leading to fatigue or headaches. After your run, be sure to replenish fluids and electrolytes lost through sweat.
Stretching
Whatever you do, don’t skip your stretches! Running is a high-impact activity, and jumping in without proper prep can lead to swelling, cramps, strains—or worse. Stretching before and after your run improves flexibility and helps prevent injury. Be sure to also include 5–10 minutes of light warm-up or cooldown movements.
Feeling pain while stretching? Talk to a healthcare provider. Watch for signs of common running injuries like:
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Runner’s knee
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Shin splints
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Stress fractures
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Achilles tendinitis
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Plantar fasciitis
Pushing through pain can make things worse, so always listen to your body—and your doctor.
Running Gear
What Do You Need to Run?
At the top of the list: a good pair of running shoes. The right shoes help absorb impact and support your legs and knees. The best shoe for you depends on your foot shape, stride, and the surface you’re running on.
Another great tool? An activity tracker. Tracking your progress can boost your motivation. Try apps like Strava or MapMyRun to monitor distance, pace, and time. Some even include training plans and social sharing options (brag a little—it’s fine). Don’t want to carry your phone? A smartwatch can do the trick too.
Running Your First Mile
You’ve got the prep done—now it’s time to hit the road! Here’s how to make that first mile a win.
How Fast Should a Beginner Run One Mile?
Take it slow. Rome wasn’t built in a day—and neither is running endurance. Building up to a full mile takes time and consistency.
How Often Should You Run?
New runners shouldn’t run every day. Rest days—when you do no exercise at all—give your body time to recover and adapt.
Active recovery days with light movement like walking or yoga can improve circulation and help flush out waste. You can also cross-train with strength work or swimming to avoid injury and burnout.
To start, aim for one to two short runs per week, or try three run-walk sessions spaced out during the week.
How Long Will It Take to Run a Full Mile?
Instead of focusing on your mile time, focus on how far you can run without stopping. You might need to take walk breaks at first—and that’s okay! Running takes endurance, and endurance builds over time.
To build stamina, incorporate strength training moves like squats, lunges, or deadlifts. These improve your power and stability. Short sprint workouts or speed intervals once a week can also help build muscle and joint strength.
Eventually, you’ll get to the point where you can run a full mile without walking. Challenge yourself by alternating between timed running intervals and short walks. Listen to your breath and your heart rate to find a sustainable pace—not too fast, not too slow.
Once you find that steady rhythm, you’ll be ready to cross that first mile off your list.
The Finish Line
And just like that—you did it! After you’ve crushed your first mile, keep the momentum going. Set a time goal, increase your distance, and continue pushing your limits.
You’ve already taken the first step—now keep running forward.