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How Long Does It Take To Run A Mile?
The fastest mile ever recorded was 3:43.13 and is the current world record, and this was done by a man named Hicham El Guerrouj in 1999, and average mile run times across the world is between 9 and 10 minutes.. But how long will it take you to run a mile, that is the question on your mind when reading this article. It will take 22 minutes and 13 seconds, which I would like to say, but the answer to that question is really complicated. But I will still tell you how long it will take.
In this article, I will run through a few factors that will impact your average mile run time, and some tips to make running a mile faster.
Factors That Impact Your Running Speed
- Fitness Level – Your initial fitness level is in my opinion the biggest factor in how long it will take you to run a mile, as elite runners would smash a beginner runners.
- Age – Age is another factor that will affect your mile time. Where being older will most of the time negatively affect your time on running a mile, and being younger will positively affect your time.
- Terrain – Running terrain another factor that will affect your mile time. But most of the time it is not talked about, are you running uphill, downhill, uneven terrain, and even the weather, all of these factors will affect running speed. One of the most prominent example of this is that trail running is typically slower than road running
- Running Form – Running with proper form is extremely important in improving your time when running. With poor running posture all you will do is have a ton of wasted energy, on the other hand if you have great form you will conserve energy, run faster, and run longer distances with less effort.
- Muscle Mass – Having more muscle on you body will affect your mile time, this is not because having more muscle will slow you down, but simply the more muscle you have the more oxygen you need to move around compared to some one with less muscle.
Training Tips To Make Running A Mile Easier
- Increase Endurance – My personal top tip for running a mile, is to run longer. Don’t focus on speed or distance; just focus on running longer than last time. That could range from 10,20 to 100 meters, in doing this consistently soon enough you will not only be able to run a mile, but it will also be easy.
- Improve Your Running Form – Learning proper running form is the easiest way to improve your time on running a mile. All you need to do is stand up straight, don’t lean your body front or back, back straight, shoulders level, and head up.
- Set Realistic Goals – Setting your goal to be running a mile is an amazing goal. But depending on your fitness level that could be just out of reach. If that is the case you can also set smaller goals such run half a mile or a quarter of a mile, it really does not matter but it has to be just out of reach
- Strength Training – Though your goal might be being able to run a mile implementing various forms of strength training/weight training into your workout will make running easier and will make you run faster. Some of the best exercises to help you run a faster mile are squats, deadlifts, lunges, planks and just your basic push up.
- Running Pace – Not pacing your self when running is one of the most common mistakes most runners make, as most people puff out before even the half way mark, then as the weeks progress you should slowly increase your average pace. Remember the best way to improve your average time on a mile is to run long, not fast.
On the other hand, if running a mile is easy, setting more advanced goals such as running the mile faster or asking yourself how many miles could you do. Either way setting goals will help no matter your fitness level.
Benefits Of Running
- Weight Lose – If you want to lose body weight running is a great option as it burns a lot of calories and can help supress your appetite.
- Increase in Lean Muscle Mass – Running is great option to increase lean muscle in your legs, as though it might not feel like it it puts a lot of stress on your legs and will trigger your legs to build muscle.
If you would like to learn more about the benefits of running you can read this article called Running and jogging – health benefits.
Protein Recommendations For Endurance Athletes
Endurance athletes such as marathon runners and long-distance cyclists require more protein than the average person to support their training and recovery.
Aim for approximately 1.2-1.4 grams of protein per kilogram of body weight per day to make those gains, from healthy sources like chicken, fish, eggs and legumes. Also don’t forget about carbs too, for sustained energy throughout those gruelling workouts.
For optimal muscle repair after finishing your workout, be sure to consume a shake containing around 20-30 grams of protein within 30 minutes. Bear in mind that everyone is different; therefore it’s advisable to speak with a dietitian to ensure you’re getting the correct protein intake according to your specific objectives and needs.
If you want to learn more about the optimal protein intake you can read this article called Optimal Protein Intake for Athletes and Fitness Enthusiasts: The Ultimate Guide.
The time it takes to run a mile can vary greatly depending on many factors such as fitness level, age, or terrain. While some people could be able to run a mile in under 5 minutes, others might not be able to finish one. Regardless it is important to set realistic goals and work towards them gradually. Whether you are a beginner runner, intermediate runner an advanced runner looking to improve your time, there is always room to improve your running performance.
I encourage you to set a goal to improve, whether that means running a half marathon or improving your average mile time. To finish always remember to listen to your body and rest when you need as you don’t want to slow down your running journey, Happy running!