11 Tips to Run a Mile Without Stopping


New to running? Being able to run a mile without stopping is an excellent goal. It might sound easy, but when you first try, it becomes clear that running a mile isn’t easy.

The good news is that it’s also not as difficult as it might seem. It requires dedication to the cause, solid training, and a strong mindset.

We’ll share some tips in today’s article if you’re wondering how to run a mile without stopping, struggling, or collapsing.

Follow them and trust the process, and you’ll soon be able to run that mile… And then follow it up with another and another!

How Far Is a Mile?

Knowing a little more about the mile is handy if you’re planning to run one. A mile—1.6 kilometers—is equivalent to 5,280 feet—1,609 meters.

If you’re planning on running your mile around a track, then a mile is just a touch longer than four full laps around the track.

If you’re a beginner, you can expect to run a mile in 9 to 15 minutes, depending on your fitness level and overall health.

11 Tips to Run a Mile Without Stopping

It’s not as difficult as you think to run a mile without stopping. If you work towards it correctly, that is. These tips are designed to help you get there as fast as possible.

Oh, and don’t forget to warm up before running! Just because it’s a short distance doesn’t mean you can neglect this step. Your warm-up is essential to helping you reach this goal faster.

1. Slow Down

Beginners often get caught out running too fast. It’s easy to do if you aren’t experienced with pacing, but starting out too strong might fatigue earlier, leading to you ending your mile earlier.

The trick is to run at a pace where you can still hold a conversation without being out of breath. If you can’t speak in full sentences without being out of breath, you’re running a little too fast to begin.

If you don’t want to look like you’re talking to yourself while running, you can start your journey to a mile with a friend.

It’s a good way to understand what the correct pace is and catch up with a friend at the same time! You don’t need to run together all the time, but it’s helpful initially.

2. Watch Your Posture

Poor posture is often the thing that leads to poor form. As a beginner runner, getting your posture wrong can be easy, and you get stuck running with bad form as you become more experienced.

This problem can stick with you for years and affect your performance, especially if you don’t have a running coach and just run on your own. So make sure to get your posture right up front.

Keep your head up, your torso upright, and your chest over your hips. It’s a common mistake for new runners to lean forward, which puts pressure on the lungs and can affect your breathing.

Relax your shoulders and ensure you aren’t hunching them while running. Also, standing upright like this can help to prevent overstriding—landing your front foot out in front of your body, which can lead to injury.

3. Get Your Breathing Right

Your breathing helps you to use your energy the right way. The first thing to note is that you should attempt to breathe deeply, almost into your belly. This kind of breathing gets more oxygen than simply breathing “into your chest”.

Secondly, finding a breathing pattern that works for you might take some time. Here’s an example that works well for many people—two-foot strikes on each inhale, two-foot strikes on each exhale.

This kind of rhythmic running/breathing pattern can help you to find your flow and increase the effectiveness of your running.

While most people assume that you need to breathe in through your nose while running, there’s no evidence to suggest that it’s more effective. Instead, figure out which is more comfortable for you and helps you feel better.

4. Invest In Good Running Shoes

If you’re new to running, you may just be using an old pair of athletic shoes lying around the house. This is handy for newbies, but you’ll find that running becomes much easier if you’re wearing a pair of decent shoes.

We advise visiting your nearest running store and getting them to fit you for proper running shoes. One of the most important things is to get the correct shoes for your gait.

If you overpronate—roll your feet inwards on every step—then you’ll need a stability shoe or a motion control shoe, depending on the severity of your foot roll.

New running shoes will also give you excellent cushioning to protect your joints, reduce muscle fatigue, and add a bit of bounce to your step.

5. Find a Flat Mile Route

As a new runner, you don’t need to make things more difficult for yourself by trying to run a mile on rocky or hilly ground. You’ll find it much easier if you can do your mile training on a flat route.

You might have to opt for a track if there isn’t a flat route near you. It may not be as interesting as other routes, but it will be the easiest way to learn how to run a mile without stopping.

Once you’re able to run your full mile, you can then decide if you want to move on to another route or not.

6. Do Strength Training

Strength training is necessary if you want to boost your overall fitness and make it easier to run a mile without stopping. If you’re serious about running, then don’t neglect this step.

Although it seems like it won’t help you run faster, strength training can build muscle and power your forward faster on your runs. It also builds endurance so your muscles can last longer before becoming tired and sore.

You should aim to do at least one leg day in the gym where you do exercises like:

  • Deadlifts
  • Squats
  • Hip thrusts
  • Romanian deadlifts

This will build your quads, hamstrings, and glutes, which will help propel you faster. You should also include a core day, as a strong core helps to increase your stability as you run and helps you to maintain proper form.

7. Strengthen Your Willpower

Running a mile is a great goal for a new runner to achieve. But it’s not just about being strong physically. You also need to be mentally strong to push through the hard times and reach that goal.

You don’t need to meditate or do yoga to strengthen your willpower. We do recommend visualization, which is easy to do. You can picture yourself running strongly, breathing easily, and imagining how it would feel. Do this before you fall asleep at night, and you might find that the following day’s run is easier.

8. Follow A Training Plan

Learning how to run a mile without stopping will be much easier if you have a training plan to follow. This will help you to see steady progress that keeps you motivated until you can run a mile without stopping.

A run/walk training plan is the best choice. This will help you slowly build up the endurance to run a full mile and add more miles.

9. Distract Yourself

If your brain is holding you back, it’s a good idea to distract yourself from your sore muscles while running. You can do this by listening to music or a podcast while you’re running, and you may find that the mile passes much quicker than you expected.

Make sure you wear earphones that won’t slip out of your ears because this will negatively distract you while trying to reach your goal. You might also want to get yourself a phone armband or a running belt to carry your phone easily.

10. Fuel Properly

Just because you’re running a short distance doesn’t mean you should neglect to fuel up properly. To give yourself some extra energy on your run, you can take an energy chew with you.

But more importantly, take water with you so you can stay hydrated. Dehydration can significantly affect your performance even on a short run, so make sure you take enough with you and sip from your bottle constantly.

11. Stay Consistent

Staying consistent is the biggest key to running a mile without stopping. You can do all of these things right, but if you only do them for a few days, you can’t expect to reach your goal.

There’s no right or wrong time frame for how long it should take you to reach this milestone. But it’s essential that you stick to your training plan, run consistently, and aim to improve each time you run.

For some, you may be able to run a mile without stopping in a week or two. Others may take a month or two, but as long as you stay consistent, you can expect to hit that milestone within a good time frame and continue to improve after that.

Photo of author


Ben is an avid road and trail runner, and has completed multiple marathons and ultras. A former running store owner, he now shares his knowledge and experience writing these articles.