Those who want to start running often want to know how to run a mile without stopping.
Perhaps they have attempted a few runs and found that they are completely breathless by the end of the block or have been running for a couple of weeks but can’t seem to run a mile without stopping and need to walk somewhere along the way.
If this sounds like you or you are thinking about starting running and want to know how to run a mile without stopping, you’re in good company.
In this guide, we will discuss how to run a mile without stopping by building your stamina. We will also provide a training plan for beginner runners that will help you progress to running your first mile nonstop.
How Far Is a Mile?
It may seem a bit basic, but it’s always a good idea to have some familiarity with the distance you have as your running goal.
A mile is the equivalent of 5,280 feet or 1,609 meters. On a standard running track, a full mile is just slightly longer than four complete laps.
How Long Does It Take to Run a Mile?
Many new runners want to know the amount of time it takes to run one mile. Of course, it depends entirely on your fitness level and speed.
The majority of runners can run a mile in under 15 minutes. This is equivalent to 4 mph, which is attainable with a very brisk walk.
Beginner runners might be able to run a mile in the 9-12 minute range, with several minutes of variation on either end.
Running Level,11 Mile Times By Age And Ability – Running Level. (n.d.). Runninglevel.com. https://runninglevel.com/running-times/1-mile-times which calculates running times based on age and ability, reports that a good mile time for a male is 6:37, and a good mile time for a female is 7:44. However, these times are based on an intermediate level runner.
The mile times listed for beginner runners are much slower—9:25 for men and 10:49 for women, both of which get progressively slower after the age of 35.
The important thing to keep in mind is that your running pace does not matter when you are first starting out.
The goal is simply to run a mile without stopping. Once you build up your endurance and have more experience running, you can work on increasing your speed.
What Are The Best Strategies To Successfully Run a Full Mile Without Any Breaks?
Here are some running tips to get you to that mile finish line.
#1: Use a Walk/Run Approach
If you are looking into how to run a mile without stopping, it probably feels counterintuitive to learn that walking can actually help you improve your running and run longer without stopping.
However, taking walking breaks and using a run-walk interval training approach to your workouts is a great way for beginner runners to actually run longer.
Walking breaks give you a chance to catch your breath and slow your heart rate. Because walking is a lower-impact activity, your joints and muscles also get a break.
This will allow you to do a longer workout, which will be more effective at building your endurance so that you will ultimately be able to run a mile without stopping.
#2: Slow Down
Many beginner runners feel like they’re super slow, but the truth is that most new runners are actually running too fast.
Slowing down to a conversational pace will help you keep running without stopping because you’ll be able to take in enough oxygen through your breathing and have your heart deliver it to your working muscles at a rate that keeps up with your exercise intensity.
Rather than focusing on your pace at all, just pay attention to your effort level and/or heart rate. Try to run (or jog!) slow enough so that your effort level does not exceed a 6 or 7 on the rate of perceived exertion (RPE) scale.
This is a subjective way to describe your effort level on a scale from 1 to 10, where 10 is the maximal effort that you might be able to hold for a quick full-out sprint.
This may mean you need to run really slowly, and that’s okay!
#3: Use a Heart Rate Monitor
Wearing a heart rate monitor is a great way to tell if you’re running easily enough.
Generally speaking, the aerobic exercise zone2Exercise Heart Rate Zones Explained. (2021, May 12). Health Essentials from Cleveland Clinic. https://health.clevelandclinic.org/exercise-heart-rate-zones-explained is considered to be 70-80% of your maximum heart rate.
This means that your heart rate should not exceed 80% of your maximum when you are running.
For example, if your maximum heart rate is 180 bpm, your heart rate while running should be between 126 and 144 bpm.
You can predict your maximum heart rate using the formula 220-age in years.
Although this isn’t the most accurate estimation, it’s a decent place to start if you aren’t sure of your actual maximum heart rate.
#4: Use Good Running Form
Running with proper form reduces the risk of injuries and helps you run further without stopping, as it makes running less exhausting and more comfortable.
Try to get a gait analysis at your local running shoe store or ask a friend who runs to take a video of your form and give you pointers.
#5: Relax Your Breathing
If you’re running too fast, you might feel like you’re nearly gasping for breath or are huffing and puffing.
It’s important to slow your body and slow your breathing. Breathe deeply from your belly.
Short, fast, rapid chest breaths aren’t as efficient and don’t get enough oxygen into your body, so you end up having to breathe even harder and faster to try to meet the oxygen needs of your muscles.
#6: Be Consistent
Running a mile without stopping takes consistency and determination.
To effectively increase your stamina and build strength in your heart, lungs, and legs, you need to run at least 2-3 days per week. This creates enough of a stimulus to cause physiological adaptations.
Running sporadically—say, one random day each week or so—doesn’t help your body get accustomed to running.
Therefore, making actual progress and getting fitter will be very difficult.
#7: Get Running Shoes
If you are going to be running regularly, you have to have proper running shoes.
Head over to your local specialty running store or sporting goods store and get fitted for the right kind of shoes for your feet and biomechanics.
#8: Progress Your Workouts
Unless you are in really good shape from other types of exercise such as cardio, cross-training, and strength training, you probably can’t run a mile without stopping on day one of your journey as a runner. That’s ok!
That’s what training is all about.
You will gradually progress to running one mile without stopping (and eventually more!) by gradually increasing the distance you run during your workouts.
When using the run/walk approach, you will begin to run longer, and the walking breaks will become shorter and less frequent.
How Do I Train Myself To Run A Mile Without Stopping? Training Plan
The following training program for beginner runners will help you progress and teach you to run a mile without stopping.
Remember: your pace doesn’t matter. Walk, jog, and run at a pace that feels right for you in the running intervals and each particular workout.
| Warm up with a brisk walk of 5 minutes 10 x 20 seconds easy jog with one minute of walking in between Cool down by walking 5 minutes | Walk 1-2 miles or 20-30 minutes | Warm up with a brisk walk of 5 minutes 10 x 30 seconds easy jog with one minute of walking in between Cool down by walking 5 minutes | Rest | Warm up with a brisk walk of 5 minutes 8 x 45 seconds easy jog with one minute of walking in between Cool down by walking 5 minutes | Rest | Warm up with a brisk walk of 5 minutes Jog slowly for 2 minutes Brisk walk 5 minutes |
| Warm up with a brisk walk of 5 minutes 8 x 1 minute easy jog with one minute of walking in between Cool down by walking 5 minutes | Walk 2 miles or 30-40 minutes | Warm up with a brisk walk of 5 minutes 10 x 45 seconds easy jog 30 seconds of walking in between Cool down by walking 5 minutes | Rest | Warm up with a brisk walk of 5 minutes 6 x 90 seconds easy jog with one minute of walking in between Cool down by walking 5 minutes | Rest | Warm up with a brisk walk of 5 minutes Jog slowly for 4 minutes Brisk walk 5 minutes |
| Warm up with a brisk walk of 5 minutes 4 x jog ¼ mile with walking one minute in between Cool down by walking 5 minutes | Walk 2 miles or 30-40 minutes | Warm up with a brisk walk of 10 minutes 10 x 90 seconds easy jog 30 seconds of walking in between Cool down by walking 5 minutes | Rest | Warm up with a brisk walk of 5 minutes 2 x jog 1/2 mile with 2 minutes of walking in between Cool down by walking 5 minutes | Rest | Warm up with a brisk walk of 5 minutes Jog slowly for 6 minutes Brisk walk 5 minutes |
| Warm up with a brisk walk of 5 minutes 6 x jog ¼ mile with walking 30 seconds in between Cool down by walking 5 minutes | Walk 2 miles or 30-40 minutes | Warm up with a brisk walk of 10 minutes Jog ¾ of a mile Walk 3 minutes Jog ½ mile Cool down by walking 5 minutes | Rest | Warm up with a brisk walk of 5 minutes 2 x jog 1/2 mile with 30 seconds of walking in between Cool down by walking 5 minutes | Rest | Warm up with a brisk walk of 5 minutes Jog one mile without stopping Brisk walk 5 minutes |
You don’t have to follow this training schedule to a T. Rather, it is a guide to help you build your endurance so that you can run a mile without stopping.
If you feel really sore or tired after a workout, feel free to take an extra rest day the next day. It’s always best to err on the side of caution and rest rather than push through if something hurts.
Respect the rest days; you don’t want to run every day. Our body needs time to recover and adjust to these new stresses.
Stick with it, though, and believe in yourself. You can run a mile without stopping.
Once you’ve run one mile, you may think about taking the next step in becoming a distance runner, the 5K! (Maybe even down the line, you’ll want to run long distances and tackle half marathon or marathon training!)
