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Training to Run a Mile

skoda101 Posts: 7 Joined: 2005/02/28	2005/04/01, 02:08 PM I've never been able to run a mile nonstop before. Been out of shape most of my life, but have spent the past 9 months lifting and doing cardio. Any advice on a good program to build myself up to eventually being able to run a mile nonstop?
flyonthewall Posts: 1,823 Joined: 2005/01/18	2005/04/01, 02:43 PM Hi skoda, good work on you fitness goals thus far! A great way to increase your running endurance is to set a convenient 1 mile route, say the streets in your neighborhood, and start by alternating running 2min and walking 3 min. for the entire route. Each week increase your running interval by 1 min and decrease your walking interval by 1min. You'll have to judge how quickly you increase your running time by how you feel each week. Also, try to do this 3X per week. I trained like this with a group and worked up to a 5km (~3mile) run. The following year I trained with another group and managed to run a 1/2 marathon. The technique really works. I still tend to run 10 min and walk 1 min. even when I'm running a 3 mile distance. It's alot easier on your muscles and joints that way. There are many great training schedules you can find on the internet as well. Don’t forget to always warm up and cool down. Good Luck!
hecdarec Posts: 2,457 Joined: 2003/12/16	2005/04/01, 03:24 PM I would suggest running on a track. Four laps are equal to a mile. You could start off running a half mile and slowly progressing to a mile. You would be amazed at how soon you will be able to jog a mile. Keep plugging away. -------------- I was 17 years old the first time my father told me he loved me.
spamalope Posts: 149 Joined: 2004/12/20	2005/04/01, 03:41 PM Fly and Hec are both right on. What is it that is stopping you from being able to complete a mile? Is it physical or something physcological? The reason I ask is the less I "think" when I jog/run, the better. As soon as I think - wow - I've been on this for X mph for 22mins - I swear my legs go limpy, start hurting, and so on. I'm still working on a system that works for me, but so far blaring old fast paced music on my iPod has worked the best for me. -------------- _Shane I dont have to outrun the bear - just you....
skoda101 Posts: 7 Joined: 2005/02/28	2005/04/01, 03:54 PM I think it's just that it's something my body's not used to doing. I used to joke that "If you see me running, stop what you're doing and run too, cuz something big and scarey is following me" I'll get up to about half a mile and then I can barely walk. Thanks, all.
skoda101 Posts: 7 Joined: 2005/02/28	2005/04/01, 04:05 PM I think it's just that it's something my body's not used to doing. I used to joke that "If you see me running, stop what you're doing and run too, cuz something big and scarey is following me" I'll get up to about half a mile and then I can barely walk. Thanks, all.
flyonthewall Posts: 1,823 Joined: 2005/01/18	2005/04/01, 04:43 PM Just as an add on. I still find the first 10-15min of my runs the hardest. I learned when I was training for the 1/2 marathon that once I passed the 15min mark you kind of get into a groove with both your breathing and pace and it seems alot easier....until you hit the 60min mark and then everything just starts to hurt:(! Won't be training for a more 1/2 marathons anytime soon:), I'll just stick to 5-7km runs!!! I also agree totally with spamalope, I don't know where I'd be without my MP3!