10k

How Long Does It Take To Run a Mile? + 9 Tips For Running Your Best Mile

Published on November 6, 2020 By Mia Kercher

How long does it take to run a mile? Read this article for average mile times according to age and running level. Stay until the end to get 9 tips for running a mile!

Some people like to jump into running, pavement-first and gasping for breath. Learning as you go is fine, but others like to head into the sport with a little more caution. They want to know, “How long does it take to run a mile?”

After all, so many beginning runners quit before they ever achieve their first race, or even their first mile. It’s no secret that running is hard when you first start out. You’ll have to take frequent walk breaks and you’ll finish red in the face more than once.

So planning things like the best running gear, knowing how much time you should set aside, and downloading a training plan, will give you an edge.

The Mile Pace: Factors To Consider

Even though running is all about the experience and personal journey, tracking your progress helps you form realistic goals. Increasing your mile pace can motivate you and give you some healthy competition with yourself.

Both beginners and professionals track their mile pace. Advanced runners need fast cadence to qualify for races and win sponsorships, while beginners and intermediate runners use the tracking system for personal growth.

The average mile time depends on several factors:

Age
Running Level
Weight
Height
Fitness background
Altitude
Weather

Two runners at the same fitness level could have different finishing times based on their location alone. A runner in Denver, Colorado will finish slower than a runner in Portland, Oregon, simply because the altitude in Portland is much lower.

The most important factor to consider is the level of your fitness background.

Fastest Mile Time – Who Holds The World Record?

The record for the fastest mile time currently belongs to Hicham El Guerrouj, with a time of 3 minutes and 43.13 seconds.

The world record for the women’s fastest mile time belongs to Sifan Hassan with a time of 4 minutes and 12.33 seconds.

Fastest Mile Times – What Does It Take To Be In The Top 1%?

According to Medical News Today, here are the fastest finishing paces of the top 1% of runners. The times are surprisingly lenient, but worth bearing in mind they consider all runners…could you get into the top 1% for your age group?

Ages 17-41 finish at a mile pace of 6:30-6:38.

Ages 42-61 finish at a mile pace of 7:03-7:39.

Faster Than Average Mile Times – What Does It Take To Be In The Top 50%?

From the same research, here are the fastest finishing paces of the top 50% of runners, regardless of gender. The :

Ages 17-41 finish at a mile pace of 8:18 – 9:45.

Ages 42-46 finish at a mile pace of 9:54.

There was no data on ages over 46 in the study.

Average Mile Pace for Runners – Overall

Do you see how much the time can vary depending on your level and age range?

Determining how long it takes to run a mile is difficult to point exactly, but not impossible.

For that, we look to Strava. The Outdoor Industry Association reveals Strava’s records for the average running times of U.S. runners in 2015.

The average U.S. male runner runs a mile in 9 minutes and 3 seconds, while the average U.S. female runner runs a mile in 10minutes and 21 seconds.

How Long Does It Take To Run a Mile Should It Take

How Long It Should Take to Run a Mile: Where to Set Your Own Pace

By taking these statistics into consideration and combining the male and female averages, a good average mile time for a rookie runner to work towards could be 8, 9, or 10 minutes per mile.

As you get more advanced, you should aim to get faster and faster. Keep the miles times from the top 50% and 1% (mentioned above) in mind as you set your future pace goals.

Focus on one goal at a time. When you’re starting out, celebrate when you’re able to run a mile without stopping.

After that, strive to meet your first mile achievement. The goal is to be able to run at a comfortable pace. You should still have the ability to talk to a running partner somewhat easily. As you get stronger, that comfortable pace will get faster and faster.

Speed isn’t the only thing to keep in mind. What distance goals do you have? Are you planning to run a 5K race? Do you want to finish a half marathon? For distance running, the pace is usually slower, with a focus on endurance.

If your main objective is to burn fat or set a record, think about incorporating some strength training to give your legs and core an extra boost.

Always set two goals: a current one and a future one. Know your next milestone, but have another, bigger milestone in the back of your mind to motivate you for future achievements.

Picture yourself in the future, after you’ve reached your dream, and imagine how you’ll feel when you’ve gotten there. Studies show that this helps you achieve your goals at an amazing rate.

Do a time trial.

Run one mile at the fastest pace you can and measure your time. That will give you a starting number to get going. Set your ideal time for 30 seconds to one minute and use it for your next goal.

9 Tips for Running a Mile

1. Wear Quality Running Shoes

Don’t make yourself susceptible to injury and pain when there’s no need. Invest in shoes from the get-go. The best running shoes will fit your foot well, and will compliment your running gait and goals (distance, speed, trails, etc.) Other qualities to look for include:

Light soles that won’t weigh you down
Extra room in the toes to make room for swelling as you run
Additional holes for the laces up at the top to secure your feet and keep it from jostling
Traction in the soles to keep you from slipping

If you’re not sure how to buy the right pair of shoes for your foot, visit a running store in person. They will have trained employees who can analyze your foot and running gait to find the perfect shoe.

Remember to replace each pair every 300-500 miles. Using running apps like Strava will help you track that. Strava even alerts you when it’s time to buy a new pair.

2. Practice Breathing

Nothing eggs on a side ache like uneven breathing patterns. The simplest way to monitor your breathing is to make sure your breath hits equal beats in and out.

Aim to inhale for 4 seconds and exhale for 4 seconds. As you get more winded, that won’t be possible, but always count the breaths and keep them even and equal through the inhale and the exhale.

3. Set 3 Levels and 3 Time Goals

First, take your ultimate goal. Then break it up into 3 levels. Set a time goal for each level. The best way to reach a big goal is to divide it into smaller chunks, taking them one at a time.

Whether your goal involves 3 weeks or 3 months, you’ll be ecstatic each time you complete one of those levels.

4. Don’t Compare Yourself to Others

You’re probably following other runners on social media or through running apps. It’s important to stay inspired and to keep picturing your future self.

But we all know social media can make us set unreasonable expectations for ourselves. So keep your scrolling healthy by focusing on yourself first…and avoiding comparisons.

5. Open Your Stride

Your running stride plays a big part in getting faster. Opening up your steps increases your momentum and propels your body forward.

Just remember: Opening your stride is not the same thing as lengthening your stride.

Lengthening your step can slow you down if you overstep. Opening it means lifting your foot and leg higher to land and push off with more momentum. Your foot should land directly below your extended knee, not past it.

On your next run, try out both positions and get a feel for which one makes you faster. I guarantee it will be the open stride vs. the overstepping.

6. Work on Cadence

Some people mistakenly assume that cadence is a synonym for ‘speed.’ Not so! Cadence involves getting faster through proper form and strategy. Improving your cadence involves:

Good posture – keep a straight back and upright shoulders.
Arm position – they shouldn’t swing out past your body, but should stay evenly aligned with your torso while you run.
Foot strike – don’t land heel-first; instead, hit the ground with your forefoot or midfoot.

To help your cadence even more, engage your core and posterior chain to be sure you feel the right muscles during your run.

7. Increase Your Mileage

Even if your main focus is gaining speed, putting in extra miles will make your lungs and muscles stronger.

Cultivating that endurance will make your next fast run much faster. Doing a weekly long run goes a long way towards improving the shorter, faster runs throughout the week.

8. Run Intervals

Even if you can run a mile without stopping, you should still do interval runs as a crosstraining method. Taking that small break to walk refreshes your body and renews it for another bout of fast running.

9. Tackle the Hills

Hills are no one’s favorite running route, but while you run them, your lungs get stronger, your legs get more powerful, and your core tightens. All of these add up to faster running, especially when that fast run takes place on flat ground.

Bonus Tip: Download a Training Plan

If you’re asking, “How long does it take to run a mile?” then you probably have higher goals on the horizon. Those who conquer running a mile rarely stop at just one mile. You’ll move on to 2 miles, then you’ll run a 5K race.

Ask any seasoned runner. Once you get hooked, you can’t stop. Go ahead and download our free couch to half marathon training plan. It’s fully customizable to fit your unique schedule and running goals.

Sign up for that half marathon.

Envision yourself crossing that finish line 6 months from now.

You’ll be unstoppable.

How To Run a Faster Mile

Published on October 30, 2020 By Cathal Logue

In this post, Cathal Logue explains how to run a faster mile: improving your one mile time is a great tool and goal ,regardless of your running background. If you’re a distance runner, taking some time out to focus on how to get a faster mile time can have massive advantages to your endurance and running economy.

Over to Cathal!

The mile distance is often referred to as the blue-ribbon event of athletics.

The history of the event is steeped in running folklore and most people have heard of the legendary Roger Bannister, who was the first man to run a mile in under four minutes back in 1954.

One of my earliest memories of hearing about the mile race was a story about my grandfather, who was an avid running fan. The year was 1958 and he was getting organized to cycle from Derry to Dublin ( a distance of 240km) to see Irishman Ronnie Delany, 1500m Olympic Gold Medallist from Melbourne 1956, take on the world’s best milers at Santry Stadium Dublin.

My grandfather, himself an accomplished middle-distance runner, saw it as a once-in-a-lifetime experience and would do all that it took to get there. Unfortunately, he had a crash some 40km from Dublin and finished up listening to the race on the radio from a hospital bed.

What a race it turned out to be. Herb Elliott from Australia produced a devastating kick in the last 200m to win in a new world record time of 3.54.5, followed by four other runners all under four minutes, with Ronnie Delany in third place. The race on 6 August 1958 was lauded by the media as the Race of the Century.

So, inspired by that moment in history, how best do we prepare ourselves to run a mile in a respectable time?

Although lauded as an athletics event, figuring out how to improve your mile time is something that will benefit any runner – especially distance runners.

Training to run a faster mile requires a different approach to training for the longer endurance events like a 5km, 10km, half marathon, or marathon.

The running of a 6-minute mile for an ambitious and committed runner at an amateur level would be considered akin to the running of a 4-minute mile for those at the elite level.

Here are my top tips on how to prepare to run your fastest mile – whether that’s a 6-minute mile, 7-minute mile, or faster!

How To Run a Faster Mile – The Six Steps

Step 1: Know Your Target Pace And Hit The Track

The first step is to define your target time for running the mile.

If you don’t have a sense of this already, go for a gentle warm-up then run a mile at 8-9 out of 10 in terms of exertion rate, and see where your current ability lies.

Next, it’s time to hit the track.

Remember that a standard running track is 400m : 4 laps of this (plus 9 metres at the end) will get you your mile.

So you can divide your target mile time by 4 to figure out your target lap time.

If your goal is to run a 6-minute mile, then you’ll have to complete the equivalent of 4 laps of a standard running track at a pace of 90 seconds per lap. This is a pace of 3.45 minutes/km.

A starting point is running a series of 10-12 repetitions of 200m at the target pace of 90 seconds per 400m (45 seconds per each 200m effort), taking a 60-second recovery in-between each repetition.

As you get more comfortable with this pace, add 100m to the repetition and complete 6-8 repetitions of 300m, with a 75-second recovery. The next progression is 6-8 repetitions of 400m, with a 90-second recovery.

As you get fitter, you can attempt the following session: 3 x 600m with a 4-minute recovery. The longer recoveries will be needed as running at your target race pace over this distance will result in a buildup of high levels of lactic acid in your muscles.

Step 2: Develop Your Speed

Working on your speed is an important part of the process and will enable you to ultimately feel comfortable running at your target race pace.

One method of achieving this is to get your body used to running at speeds quicker than your target race pace.

Running at speeds quicker than mile pace or 1500m pace is considered more anaerobic than aerobic.

For instance, running at 800m is considered 67% anaerobic and 400m pace 83% anaerobic, whereas 3k pace is considered 60:40 aerobic to anaerobic.

The switch from aerobic to anaerobic will require you to engage your fast twitch fibres more.

One method of preparing your body for this is to include sessions where you’ll be running at your predicted 800m and 400m paces.

Your target 800m pace is 42 seconds per 200m, or 84 seconds per 400m. Some useful sessions are as follows: 12 x 200m with a 60-second recovery, 8 x 300m with 75-second recovery and strides.

Remember that at this intensity and speed you’ll be putting your body under a lot of stress, so don’t forgot to complete a comprehensive warm-up that includes some fast strides before starting the sessions.

Strides are a great way to reinforce good running technique and help you develop the ability to switch from the slow-twitch fibres of aerobic running to the fast-twitch fibres of anaerobic running.

Step 3: Incorporate Tempo runs

The mile event is a 50% aerobic and 50% anaerobic activity. When moving from aerobic to anaerobic state, your body will start to fatigue with the onset of lactic acid.

Check out our Lactate Threshold Training For Runners Guide

Thus, you ́ll need to train your body to be both aerobically fit as well as to have the ability to cope with the accumulation of lactic acid in your muscles. Therefore, your lactate tolerance is a key factor in reducing your mile time.

One way of increasing your lactate tolerance is by running tempos in training. The appropriate pace for tempo runs is at the point where your body changes from working aerobically to working anaerobically; sometimes known as the anaerobic threshold.

Start off with 2 x 10 minutes at the tempo pace of 4.25 minutes/km or 7.04 minutes/mile and then build up to a continuous effort of 20 minutes.

The other benefit of running tempos is that it improves your ability to maintain a steady pace and to hold your concentration over a long duration.

Step 4: Improve your aerobic strength

The ability to run well over longer distances than the mile will also be required if your goal is to run a quick mile. This will provide you with the adequate aerobic strength to remain strong throughout your mile effort.

This is where interval training at specific paces will come to your aid. Use your GPS watch to mark out the distance or if you have access to a local running track, you can use the 400m lap as your guide.

For instance, you could incorporate both 3k and 5k paced sessions into your progamme.

Your target 3k pace is 3.55 minutes/km, 6.16 minutes/mile or 94 seconds per 400m.

Some of the sessions that work well are 8-12 repetitions of 400m in 94 seconds followed by a 90-second recovery. As your aerobic strength improves, you can include longer intervals such as 600m and 800m at the 3k pace with a 2-minute recovery.

In addition, try running 4 repetitions of 1000m at your target 5k pace (4.05 minutes/km, 6.32 minutes/mile or 98 seconds per 400m) with a 2-minute recovery. This will also be a good test of how well you can maintain your concentration over longer distances.

Step 5: Work on your leg strength

Hills are an excellent way to develop leg strength. There are number of different sessions that you can do.

First, find a hill that measures 100m with a moderate gradient. Run a series of 6-10 hills, with a jog back recovery.

Remember to focus on keeping good running form and don ́t get too caught up on racing to the top!

Alternatively, you could find a steeper hill to work on power. Run for 15 seconds as fast as you can and then walk back down to fully recover before repeating three more times.

Strength training is another effective way to build specific leg strength. It can help increase your stride length and therefore leads to greater sprinting speed.

Some of the key exercises to include are squats, lunges, burpees, squat-thrusts, one-legged squats and calf raises. Complete 10-15 repetitions of each exercise and do two full circuits.

Step 6: Beware the 3rd lap!

This is a well-known expression to any runner who has experience of running 1500m and miles races.

It’s the critical part of the race where you’ll have to dig deep to ensure you don’t drop the pace too much. This requires working on the ability to concentrate while feeling uncomfortable.

One method used to help overcome this difficult part of the mile race is to practice running at race pace for longer in training, using a time-trial over a specific distance.

You can start with a distance of 1000m. Make sure you are well warmed up and really commit early on to hitting your target race pace.

As you get stronger you can increase the distance of the effort by 50m each time up to a maximum of 1200m, attempting to hold the race pace for the full duration of the run.

Cathal’s Final Thoughts

Your weekly training schedule should include two of the sessions described earlier.

Most runners find that mixing a fast 800m pace session with a tempo run works best as your body has more time to recover. Similarly, you could match a session at target mile race pace with an aerobic session at 3k or 5k pace.

In addition, ensure that when you attempt a time-trial session, you are not going in fatigued. So, it is advisable to have a tempo or hills session earlier in the week rather than a fast 800m session.

Another suggestion is to reduce your weekly mileage before attempting to run the fast mile as this will keep your legs fresh for the challenge.

Good luck with your challenge to run a faster mile.

Be patient with your adaption to the new training session and remember: “If at first you don’t succeed, try try again.”

13 Awesome Trail Races That’ll Inspire You To Go Running

Last updated on Nov 25, 2020 By Mia Kercher

I’m sharing 13 awesome trail races for you to dream about and sign up for. There’s no better way to inspire or motivate than to show you what you can do in the future.

Training for a trail race can be hard. You need endurance, strength, and even survival skills.

The fun and excitement of a trail outweigh the hardships by far, and seeing awesome trail races will help you embrace the challenges and enjoy every part of it.

Why Trail Running Is So Cool

Whether you’re getting ready for a stage race, or whether you’re just starting out, these benefits of trail running apply to everyone.

Connect With Nature

Running for hours on a trail builds something stronger than a runner’s high. On top of those endorphins, your lungs are filled with natural, fresh air.

While listening to birds and feeling the varying textures of the trail under your feet, you’ll feel something undeniably amazing.

You’re a Wilderness Survivor

Or at least you feel like it! Roughing it in the outdoors during an ultra marathon or stage race adds to the exhilaration of completing such an impressive task.

Learn About Foreign Countries in a Unique Way

Instead of sightseeing and guided tours, running an international trail race gives you a unique experience of the country you’re visiting. You get to connect with the landscape and meet locals who are also running the race.

The 13 Craziest, Most Beautiful Trail Races in the World

1. Manaslu Mountain Trail Race, Nepal

13 Awesome Trail Races That'll Inspire You To Go Running 1

Almost circumnavigating this eighth highest mountain in the world will take 7 race days.

The Manaslu Mountain Trail is a multi-stage race, which means you run with your own light pack, while the staff carries all your equipment for camping and preparing food.

This race is no easy feat. With a total distance of 130 km and elevation at over 11,000 feet high, you’ll have to fit into a select group of runners to qualify.

During this race, you’ll get to

Sleep in a monastery
Run above a glacier
Peer down over the wild nature of Tibet
Run the mountain range of the Himalaya
Experience a variety of mountain trails and valleys
Meet local people at mountain homes throughout the week
Help sponsor a single-stage race for children on one of the trails (The organization puts it on each year.)

This race happens every year, and this year will be in November 2020.

2. Ultra Paine, Chilean Andes

13 Awesome Trail Races That'll Inspire You To Go Running 2

The Ultra Paine offers a variety of competitive distances: 14K, 35K, 53K, and 80K races, and the entry requirement is open to all fitness levels.

The trails are located outside of the Torres Del Paine National Park and converge at the southern tip of Patagonia. All distances will finish at Villa Serrano.

During this race, you will experience

Running in the continent’s extreme southwest, a prime location in Patagonia
Seeing the Great Southern Ice Field
Confront a restless and unpredictable climate
Connect with the Torres Del Paine National Park
Climb an altitude of 3,220 meters (for the 80K race)
Visit Chilean towns like Puerto Natales

The 2020 race will happen in December this year.

3. Tengri Ultra Trail, Kazakhstan

13 Awesome Trail Races That'll Inspire You To Go Running 3

This race route takes place near the Tamgaly-Tas National Park along the Ili river in Kazakstan. It also has a variety of distances to choose from: 15K, 35K, and 70K.

Things you’ll enjoy in this race:

History: petroglyphs are carved in the cliffs. You can reach out and touch them.
A rocky canyon
A sand dune
Green, thick bushes
An open plateau with fields of poppy flowers

The next race will take place in October 2020.

4. China Mountain Trails

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The China Mountain Trails organization heads up an ultramarathon in the mountain trails of China every year. Each year is a different destination covering the scenery in China’s great nature.

This year’s marathon has been canceled, but in 2019, the run took place in Devil’s Ridge. There were 2 distances: 25K and 60K.

Every year offers a unique location, mapped out by experts who have been running in Asia for many years. Be sure to check out their event for next year to inspire you on a diverse and challenging adventure.

5. Kaveri Trail Marathon, India

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This 13-year old race started out as a training run for the Bangladesh ultra marathon. The trail was harder than the Bangladesh trail, with the philosophy, “Train hard, race easy. People loved it so much that they turned it into its own annual race.

The trail runs through rural areas along the Kaveri river. As you run, you’ll pass through paddy and sugarcane fields and see local people working on their farms along the side of the path.

6. Inca Trail, Macchu Picchu

13 Awesome Trail Races That'll Inspire You To Go Running 6

Want to hike the Inca Trail? Why not run it instead? This marathon is an excellent chance for you to see the wonders of the ancient Cusco and Sacred Valley.

Seeing this archeology will grow your appreciation for Native South Americans and what they’ve done for cultures around the world today.

The terrain on this trail ranges from 18,000 to 13,777 feet high, with camping supplies carried by the trail staff. The most exciting part of the run will be viewing the famous “Lost City” along the Inca Trail.

7. Don Diablo Trail Run, Mexico

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The Don Diablo Trail Run is one of the best trail races in Mexico.

It covers terrain in the Sierra Cacachilas and supports locally run businesses at the same time. The medals at the end of the race are made from Mesquite wood, and the trails are taken care of using eco methods like erosion control and water retention techniques.

At the end of the race is an optional beach party to celebrate the finish of your run. This race has distances of 35K and 54K.

8. Laugavegur Ultramarathon, Iceland

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Most famously known for the Northern Lights, Iceland has incredible nature to offer all over the country. The Laugavegur Ultramarathon is run in Souther Iceland and the trail covers the southern highlands. That same 55K trail connects two gorgeous national parks: Landmanalager and Thorsmork.

Because of the harsh climate in this area, these national parks are only serviced for a few weeks out of every year. So running the Laugavegur trail is a true privilege.

9. Dolomites Ultratrail, Italy

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The Dolomites are part of the UNESCO World Heritage, which means caring for this cultural landmark isn’t taken lightly.

The ultramarathon trail is run on public trails with a variety of landscapes. The area leading to the mountains themselves is green and full of vibrant colors. The mountains are rocky and bare, with lots of interesting critters like marmots.

Running in the Dolomites is an experience you shouldn’t do without because of the individual wonders hidden all over the huge expanse of mountains.

10. Kilimanjaro Stage Run

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You’re not likely to forget about this adventure in your lifetime. The Kilimanjaro stage run lasts 8 days, circling around the entire mountain at 260 kilometers in total.

This trail is a run, not a race. There will be areas you’ll need to walk. You’ll have plenty of opportunities to meet people living near the trail and hosting runners, so you’ll gain immersion in Tanzanian culture.

The trail itself has been used for hundreds of years by local people and is still in use today. Don’t be surprised if you see mules carrying your gear along the way.

11. Morocco Trail Race

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Get to know the central Atlas mountains with the Morocco Trail Race. Any level of runner can do the race since the distances start at 10K and go up to 110K.

You’ll be running through trails in and above the Atlas, experiencing the differences in temperature between the desert heat and the cold of the high altitudes.

The race starts in the Happy Valley, which many claim to be the place where time stops.

12. Canadian Death Race

This race challenges you to “Cheat death in one of the world’s toughest ultramarathons.”

Extreme athletes have to push themselves to finish this one. The trail crosses over 3 mountain summits in the Canadian Rocky Mountains, gains 17,000 feet of elevation, and passes the Hell’s Gate Canyon over the Smoky and Sulfur rivers.

13. Baikal Ice Marathon, Russia

Run across the world’s deepest, coldest lake in the middle of winter. This frozen lake is covered in ice rubble, making the terrain bumpy and uneven. While it’s mostly covered in a small layer of snow, there are portions that are more like an ice rink.

The race is physically and psychologically demanding since the landscape offers very little variety. You won’t have any perspective of progress as you run through the snow, except for mile markers every 5 kilometers.

Many people prefer to run in a more diverse area but the mental stamina and sense of accomplishment you gain are unmatched.

Training for Your Own Trail Race

It’s impossible not to see these incredible marathons and NOT sign up for one yourself. If you’re just beginning your trail running adventure, read some essential advice and get the proper gear to do your training right.

And of course, you need a plan of action. To train mentally and physically for these challenging but rewarding races, download one of our customizable ultramarathon training plans and hit the trail.

From 10K to Half Marathon: All You Need to Take the Leap

Published on July 14, 2020 By Mia Kercher

So you’ve finished your most recent race and you’re ready to make the jump from a 10K to half marathon distance. Congratulations!

That takes guts. It takes stamina.

And it requires a special kind of determination.

Taking this next big leap will be a big challenge but you’ll get incredible rewards when you cross the finish line. So keep your eye on that prize.

The Personal and Physical Significance of the Half Marathon

You might be surprised at your winnings at the end of a half marathon. I’m not talking about a trophy or first place (because it’s not about that). I’m talking about the significance it will have on you, on a personal level.

You’re Achieving an Impressive New Goal

Have you heard the question, “What’s something amazing you’ve done in your life?” Well, running a half marathon will give you a powerful answer to that question.

You’d be surprised how many people give up before ever they ever reach that goal. When you reach it, you’ll be in the elite group that reached the finish line!

That sense of achievement will have an impact beyond the feeling of a job well done. Your body will reap the benefits too. You’ll feel more energetic, you’ll establish a daily workout routine, you’ll lose weight, and you’ll get stronger.

It’s an Important Stepping Stone Toward a Marathon

Once you’ve reached the half marathon, why stop there? Go all the way and then move on to the marathon.

“Not so easy,” you might say. And you’re right! That’s going to mean even more work and training. But the physical endurance you gain when you run a half marathon will make a full marathon training seem so much more doable.

Trust me, I’ve been there. But for now, just focus on the step right in front of you: the half marathon.

Common Mistakes People Make During Their Half Marathon Training

There are loads of reasons people give up on their dream of getting past the 10K and moving on to the half marathon. If you’re aware of them, you can learn from the mistakes of others and focus on doing it the right way.

Mistake #1: Taking on Too Much Too Fast

Any time you start a new running plan, you’re fueled by your excitement at the prospect of this new journey in your life. And that’s great. You’ll need to hold onto that dream all the way through…to keep you going.

But some people feel so excited they try to run too much right away. If you just ran a 10K, don’t get up the next day and do another long run. Give yourself a rest day (or two) and then get back to it.

The other problem is starting out too fast. If you ran a 10K in 45 minutes, aim to keep that same average pace as you continue your long runs. But don’t worry, you’ll have more freedom to run fast during your short runs.

Short runs are where you gain speed. When you’re running a shorter distance, you don’t need to save yourself for later so you can increase your speed. You can designate a day for sprints, building up even more speed.

That leads to the next common mistake.

Mistake #2: Running Without a Plan

Running around willy-nilly won’t carry you to your goals as well as mapping out a strategy. If you leave it to your mood or feelings, you won’t get that crucial long run in every morning.

It’s too easy to wake up and say you don’t feel like a run that day, or you’ll just do a quick 5k instead of the 12K run you should be doing. When you have a solid 10K to half marathon training program, just follow that plan and you’ll be good to go.

(jump to the bottom of this post for our free training plans!).

Mistake #3: They Don’t Cross-train

If you just want to finish that race and don’t care about your speed, that’s your choice. But I’m here to help you run faster. Cross-training plays a huge part in making that happen.

Sprints, running hills, and core and leg workouts are what will really amp up your strength and put you in your best shape to get faster. Those who don’t cross-train miss out on those benefits.

If you’re going to do this thing, you better give it all you got.

How Long Should It Take to Train From a 10K to a Half Marathon?

With all the 10K to half marathon training plans out there, which one should you sign up for?

If it’s your first half marathon: Estimate 12-16 weeks. You’ll increase your distance gradually while making room for that essential cross-training.

If you’re getting back to running after a break: You can definitely get from a 10K to half marathon in 8 weeks. Even if you haven’t run in years, you’ll be astounded at your muscle memory. It’ll come back to you much faster than to someone who is brand new.

Training Methods to Improve Every Run

Each and every body has its own unique quirks and habits, but there are some universal techniques that will make you run faster and further.

Make ALL Your Runs Count

All runs are equal and necessary when it comes to moving from a 10K to a half marathon. It might seem easy to skip a short run here or there. You might be tempted to take the easy way out on sprinting day.

But that will come back to bite you in the end. Each of those short runs is so important to your progress and development.

BREATHE

Keep your breathing patterns even. It will relieve side cramps and keep your cadence even. You’ll be able to endure the run much longer.

Here’s the best breathing pattern: match your inhales to your exhales. So if you inhale for 4 seconds, do the same when you exhale. It’s a simple trick, but it’s a good one.

Prepare Your Playlist/Audiobook Ahead of Time

Unless you prefer to run in silence, you better prepare your entertainment for the run ahead of time. It’s a tragedy when you have to stop your run in the middle to change the playlist.

How to Avoid Injury While Training

Nothing ruins a run like shin splints, a sprained ankle, or any other type of injury. In normal cases, just following these tips will keep your body safe and sound.

Running Form Makes a Difference in Long Distance

Breathing isn’t the only process that helps you maintain your body’s agility – good running form is crucial too.

Be sure to hold your diaphragm straight so your lungs open up and let in all the air they can.

Keep your arms in check. Don’t let them swing out horizontally past your sides, but just swing them close to your body, in a steady, back-and-forth motion.

Put some extra thought into your foot’s landing position. If you land with your mid-sole instead of your heal, you make that next step faster. It helps you avoid bouncing, making you run faster.

Stretching Is Your Friend

You already know this, but here is a friendly reminder to say you should always do your warm-ups and cool-downs! Stretch out your hamstrings, quads, and calves above everything else.

Good Shoes Can NOT Be Over-estimated

A pair of runners with a strong cushion and proper arch support will take you a long way. If you haven’t gotten a professional fitting yet, NOW is the time to do it.

The staff at running stores are trained to look at the shape of your feet and help you find a pair that works with you, not against you.

When you run a 10K, you can get by with a misfitting pair of shoes. But a half marathon is practically double that distance, and high-quality shoes are non-negotiable.

Running on Asphalt Vs. Concrete

You might not have considered how your running surface affects the way you run. But think of it this way: when you run on sand, it’s much harder to run, right? Just so, concrete surfaces are much harder on your body than asphalt.

The impact of landing on concrete will damage your knees after a long run. So look for paths that support you with asphalt, lowering your pain and your risk of knee injuries.

Keep Your Motivation Strong

As you get closer to race day, this is one of the most critical steps to take. Motivation is the strongest tool to keep you persevering.

Look to the Finish Line

When training days are hard, the weather is hot, or you’re tired from a long day of work, try to lift your perspective to a bird’s eye view of your process. Step away from the close-up, daily distractions and take a look at how close you are to the finish line.

Keep Track of Your Progress

The best way to hold that finish line in view is to look back at how far you’ve come. First, you ran a 10K. A 10K! Then look at every kilometer you’ve run since that moment. Every step of distance you gain is a step toward your goal.

When you look at it that way, you won’t feel tired or discouraged. You’ll feel proud. And that’s the right moment to continue.

Start by Downloading a Training Plan

After reading this article, don’t close your laptop or phone without downloading a training plan. Today’s the day to map out your running plan.

You can download our 10K to half marathon training plans, FREE. And they’re completely customizable.

You’ll get a spreadsheet that you can edit with your own schedule to make sure you can follow the plan without a glitch.

Not a fan of Google Sheets? No problem. You can also download a PDF. You shouldn’t have to struggle just to get your training plan. Save all that hard work for the running.

Some of our most popular training plans for making the leap from 10k to half marathon:

Beginner Half Marathon Training Plan - 16 Weeks

Beginner Half Marathon Training Plan 12 Weeks

. . . or check out our full half marathon training plan library!

How to Start Running Again – After a Break or Injury

Published on July 11, 2020 By Thomas Watson

Returning to running after an extended break can be tricky.

Whether your break was due to an injury, scheduling issues, or just falling out of love with running temporarily.

Starting running again is not only a test of your physical ability but also mental resiliency.

The most common mistake returning runners make is jumping back into running too quickly.

In this article, I’ll share with you the guidelines you need on how to start running again – whether after a break, or after injury, surgery, quitting smoking, or to lose weight – and provide a detailed outline to help you get back on track.

My philosophy is to build a sustainable running fitness level – meaning one which serves as a strong base for your future, and keeps you injury-free.

Let’s dig in.

Dial In Your Mindset (Prepare For Frustration)

When considering how to start running again, many runners simply look at the training ahead of them.

But being mentally prepared can make the difference between you returning to running gracefully, and getting injured and then hanging up your running shoes for good.

Depending on your layoff time, you’ll undoubtedly lose some fitness, and it’s impossible to avoid comparing your performance to your former running self.

This may make you feel like you’ve lost the magic, or you’re ‘past it‘ . . . but don’t let it stop you in your tracks.

It’s very likely that with discipline and focus you can reach and exceed your previous running abilities – but it doesn’t happen overnight, and will take a lot of time to get there.

Live in the moment.

Focus on taking one simple positive step after the other.

Begin by setting a realistic goal that isn’t too challenging so that you’re feeling accomplished every time you hit a milestone.

Maybe that means running 2 miles without stopping; or running a sub 30-min 5k.

Whatever your goal is, intentionally set the bar low – this way you’re more likely to succeed and get the motivational boost from finishing a goal.

Then, set the next goal… and let momentum carry forward.

Remind yourself that you can always walk/run (or cross-train if you have to) than to completely give up on training.

How To Know When To Start Running Again After Injury?

If your running break has been forced upon you due to a running injury, it’s crucial that you know:

i) when to return to running

ii) how to gradually build yourself back up

When can you return to running after an injury?

The clearest sign that the recovery period is over is the absence of pain.

If you still experience pain or discomfort, it’s not yet time to start running again after injury.

If your injury is relatively minor – such as IT Band issues – you can often use a product like KT tape to allow you to continue running without worsening the injury (although it doesn’t heal the injury, it lets you keep running).

Otherwise, rest and recovery is what’s needed.

If your injury is caused by poor alignment or weak muscles (for example, IT Band Syndrome) then cross-training aimed at the glutes, hips, core, and upper legs can help strengthen and align those muscle groups – improving your recovery time.

During the recovery period, test yourself out and see how your body responds to different movements and training loads.

This helps you make sure everything is back to normal before you decide to take up running again.

Once you pass this with flying colors, see if you can perform the following training loads pain-free:

Power walk for 45 minutes
Perform 20 bodyweight squats
Perform 10 to 12 controlled knee dips
Perform ten plyo squats
Do 20 single-leg calf raises

Is it all good? That’s great news! Now you can start running again after injury.

To err on the side of caution, I’d recommend to go at least three to four days without any pain—or at least until you’re passed the acute phase—before lacing up your running shoes again.

Be Humble – Avoid Too Much Too Soon

One of the common mistakes runners makes when returning to the road after an injury is doing too much too soon.

After an injury, the affected area is likely more sensitive to stress.

It’s key to start re-introducing impact slowly and gradually to provide your body enough time to re-adapt.

If you were to take up running again at your normal training volume after a few months off, your body would not be ready for such stress.

Even if you’ve been doing plenty of cross-training exercises to keep your fitness level, it’ll take a while for your muscles, bones, tendons, and ligaments to be able to handle logging the miles again.

The Gradual Approach

Returning to running after a break requires a gradual approach.

The goal behind your first few sessions is simple:

To establish consistency,
check any for residual discomfort or pain,
and, more importantly, get your body used to the impact of running again.

During the rebuilding phase, go slow as you start back up.

Start with two to three 30 to 40 minutes sessions per week so that you’re training every other day.

If this seems like a lot, alternate between running and walking, but try to keep moving for 30-40 minutes each workout. Gradually phase out running

And feel free to cross-train on your non-running days.

How To Start Running Again – Training Plan Advice

So how do you put these strategies into practice?

It all depends on how long you’ve been out of the game.

Taking up running again following injury without a plan is like trying to run a marathon without building up mileage.

It achieves nothing but set you up for failure.

There’s no ideal way for structuring a running comeback, but the following outline should set you on the right path.

Note – Keep in mind that it helps to know your baseline training load to make this work. If you don’t know this yet, make sure to review your pre-injury training journals, or at the very least, guestimate your load.

Here’s how to adapt your training based on how long you’ve been off your feet:

One week break or less

If you skipped training for less than a week—may be due to a minor muscle strain— it’s safe to assume that you didn’t lose much conditioning, and your legs will react to taking up training again very quickly.

I’d recommend that you continue with training as you were pre-injury, but pay attention to your body.

Keep your sessions easy and comfortable.

Ten days break

Missing between a week to 10 days of training may put a dent in your fitness level. This isn’t anything to lose sleep over, but plan to keep your first workouts easy.

I’d recommend training at 70 percent of your previous mileage for the first week, before returning to normal.

Two weeks to one month break

This is when you’ll notice an evident drop in endurance and power.

When it’s the case, resume with easy training at a reduced load. Shoot for 60 percent of your usual workload, increasing it 5 to 10 percent each day. Keep the intensity to 70-80% of your previous load.

One to two months

After an injury that requires many weeks off, such as shin splints or a stress fracture, you’ll experience a significant fitness loss. Your cardiovascular system will have lost some of its capabilities and your muscles will be weaker.

But it’s not the end of the world.

Start training at 50 percent of previous mileage or intensity, then build it up gradually for up to six to eight weeks total.

Three months or longer

When you take more than three months off training, it’s time to hit the restart button.

For injuries requiring three months or longer of no-running, you’ll have to begin building up from the ground up.

Start from scratch.

Assume your body is waking up after a long coma.

Don’t relate your new training plan to your old training load. In a few months you can get back to that level, but for now it’s best to start from zero.

Take the first few runs very easy, treating them as ‘discovery’ sessions – feel free to walk as much as necessary. This should help you strengthen your musculoskeletal system and improve your endurance without risking doing too much.

Final Tip: Always Listen to Your Body

As I mentioned, returning to running is one of the fastest ways to re-injure yourself, so you need to be careful.

Get rid of your ego armor and run like a novice.

If you’re running and start to feel soreness or injury symptoms creep in, readjust your training approach right away.

If the pain is too much, or it persists for hours after a run, it means that you have gone too far.

When it’s the case, bite the bullet and take more recovery before you try again.

Remind yourself that there’s always a tomorrow to run, but not if you keep injuring yourself.

Losing a couple of weeks of running is much better than losing a couple of months because you were impatient.

Don’t view a setback as a sign of defeat.

In most cases, if you pay attention to your body and take the right precautions early, you’ll avoid any severe damage and be back on track the next week.

Cross-train, be humble, and small steps – that how to start running again after a break, and will get you back to your peak performance.