How to get better at running a mile

At three minutes and 43 seconds, Hicham El Guerroj’s 1999 world record for running a mile remains the time to beat. But even if you’re not training to compete on a global stage, a mile run is a great time to train for. Whether you’re competing in a track race or simply want to set yourself a target, learning how to get better at running a mile will help you beat your PB (personal best)..

Let's look at how to prepare for a mile run.

What is a good time to run a mile?

Once you have done the training and preparation you will naturally want to get the best time that you can. However, unless you are competing professionally, try to avoid putting too much pressure on yourself - in the end the only person you are really trying to beat is yourself!

That being said, it can be useful to know the average mile time for your age group and gender. Overall, the average speed for running a mile is 11:47, although this varies significantly. You can find more details here. 

How to prepare for a one mile run

There are a few different factors that come into play when it comes to improving your mile run time. These fit into 5 broad categories:

1. Running training
2. Strength training
3. Form
4. Mental
5. Diet and lifestyle

Let’s dig into how to get better at running a mile in more detail.

• Training techniques for your mile run

If you want to improve your time doing a mile run, there are several training exercises you should build into your plan:

• Know your baseline and set a target: If you currently run a mile in 10 minutes, set a realistic target for 9 minutes 30 seconds.
• Do interval training: This is where you run a set distance at your maximum speed before taking a short break and repeating. If you are aiming to improve your mile time, try running 800 metres, pausing then repeating a few times
• Go further than a mile: Running longer distances at race speed will encourage your body to work more efficiently and will make running the mile feel easier.
• Do hill running: Hill running will really quickly boost your lactate threshold and make your body more efficient at using oxygen

• Focus on your form

Improving your form is really important when you are looking at how to get better at running a mile:

• Lower body: your hips should be facing forward and you should try to raise your knees a little higher than usual as you run. It is important to also focus on rapid foot turnover as this will make you more efficient
• Upper body: make sure that you use your arms efficiently - your hands should be in a fist and swinging from your waist to lower chest. Your head should be tilted up and looking at the horizon and your torso and back should be held straight

• Do strength training

Strength training is so useful for running a mile faster. Stronger muscles are more resilient and can help you push harder. Useful exercises include:

• Squats
• Lunges
• Press ups
• Planks
• High jumps
• Butt kickers
• Learn more strength training exercises for running

• How to mentally prepare for running a mile

A mile is a long distance, and if you are running at pace it can be really tough. It is therefore important to prepare mentally:

• Try to enjoy yourself as much as possible: this is easier said than done but taking it too seriously will make you stressed and potentially perform less well
• Smile: the simple act of smiling as you race will release endorphins that makes you feel more relaxed
• Try to avoid clockwatching: instead focus on your breathing and your form
• Dedicate the run to someone important: when your legs are burning and your lungs feel like they might burst you may just feel like giving up. However if you mentally dedicate the race to someone else - be that a friend, loved one or a relative - that might just provide the inspiration and motivation you need

• Eat and hydrate

A mile run is an intense use of energy. It is therefore essential to eat the right kinds of food in advance of your race:

• Night before: If you are looking at how to prepare for a mile run the night before aim for a dinner that provides plenty of carbs as this will give your muscles energy. Aim for something easy to digest such as a bowl of pasta
• Eat proteins during training: this is because your body is building up muscle
• Eat a high calorie snack before the run: leave at least 30 minutes to an hour between eating the snack and the race itself
• Stay hydrated before the run: make sure that you drink enough water

How to prepare for a mile run

With planning, preparation and some solid training on how to get better at running a mile, you should start to see those seconds shaving off your PB.

Last of all, make sure you are wearing the right footwear. Certain running shoes are built to propel you forward and run faster - check out the ASICS run faster collection.