New to Running? Here's How to Get Through Your First Mile

When it comes to how to run your first mile, it’s all about baby steps. If you try to go too hard and too fast on your first outing, it might put you off running forever. But with the right plan in place, you’ll find that in addition to reaching that 1-mile goal, you can become someone who actually really enjoys going for a run. If you’re craving that endorphin high that runners always talk about, use these tips for new runners.

Warm Up and Cool Down

It’s absolutely critical to warm up your muscles before you head out for any run. This step will make you feel more comfortable on your run and help to prevent injuries. Do some light stretches before and after every run.

Stay Hydrated

You won’t get very far if you’re not properly hydrated. Make sure you drink water before and after every run. Bring water for hydration on the go with the FlipBelt Hydration Belt

Take Breaks

Don’t pressure yourself to run non-stop at the beginning. When you feel like you’re getting winded, take a break and walk for a minute or two. Start running again when you feel ready. Try to slowly decrease the amount of time spent walking on your runs over the course of a few weeks.

Give It Time

Perhaps the most important tip for running your first mile is that you shouldn’t expect to hit that milestone right away. When you’re a beginner, a 1-mile goal feels like a long-distance run. Calculate and set your perfect running pace without trying to force it. If you use the rule above and walk when you need to, you can acclimate yourself to going the full mile. Eventually, you’ll need to stop to walk less and less frequently, but it may take several weeks to get there, so try to be patient!

If your first attempts to run a mile aren’t successful, don’t sweat it. By going slow and working your way up to your running goal, you’ll put yourself at less risk for injury and enjoy the experience of running even more. Check out our other blog posts to learn more tips for running a mile.

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