How to Run a Mile on Treadmill

Are you ready to get fit and start an exercise program? One great way to slim down and build endurance is through running. The problem is, that many people can run for about a minute or less, and then the run is all over This article will help show you how to build up the endurance to be able to run a mile on the treadmill.

Difficulty: Moderate

Instructions

Things You'll Need:

• Doctor visit
• Proper running attire, including running shoes
• Gym or home treadmill

Preparation for Running on Treadmill

1. Visit your doctor to get approved for starting a new fitness program. This is especially important if you have ill health, are recovering from an injury or you are no longer a teenager.

2. 
   No jeans for running...

   Get the proper clothing. Any type of clothing works if it's comfortable and movable. Jeans are not the best idea. Try a t-shirt with breathable fibers and some type of shorts or running pants with at least 5% spandex in them.

3. 
   Running shoes...

   Think about footwear. If you are on a budget and don't have running shoes, you can wear most types of sneakers. Just be careful, because without running shoes it's easier for you to lose your footing and slip and fall (this happened to me once running on blacktop with regular sneakers--ouch!)

4. Access a treadmill. You can either join a local gym, like Gold's Gym or Curves Fitness Center, and use the treadmill there or you can buy a home treadmill. You can buy a treadmill online, such as a Nordic Track treadmill, Proform treadmill or Bowflex treadmill.

5. Start the exercise program to run a mile on the treadmill.

How to Run the Mile Itself

6. Do some stretching exercises before you start walking or running. Stretch out your legs well so they won't wake up the following morning sore. When picking exercises, make sure to include ones that stretch all of the different leg muscles.

7. Get onto the treadmill piece of exercise equipment. Push the start button, and increase the pace until you find a comfortable walking pace. Walk at this stride for one mile. Remember this pace setting.

8. Increase your pace some for your second time on the treadmill. If you were walking at 1.6 miles per hour, increase to 2.0 miles per hour for example. Keep this up for each time on the treadmill, increasing the pace slightly each time.

9. Continue to increase your pace until you are at the point where you are almost running, which is probably around 3.0 miles per hour (depending on how long your legs are). Now, you are ready to step it up a notch.

10. Combine walking and running. You will walk for the first two minutes of the mile at 2.6 mph. Then, run at 4.0 miles per hour until you get to the half mile mark. (You can find out how far you've gone by pressing the distance button on the treadmill.) Walk the second half of the mile then, at 2.6 mph again.

11. Day two of walking and running: Walk the first half of the mile at 2.6 mph, and run the second half at 4.0 mph. For day three, walk just the first two minutes at 2.6 mph and then run the rest of the way at 4.0 mph.

12. On the fourth day, run the entire mile at 4.0 mph. (It is helpful to walk first to warm up.) Increase your pace gradually each time, until you reach your desired pace, such as 6.0 miles per hour.

13. From this point on, you will gradually increase the pace each time you run, until you reach your target pace, such as 6.0 mph.

Tips & Warnings

• There are different ways to build the physical stamina to run a mile. This is just a personal choice that helps to build the endurance first.
• If you feel you still have energy after each step, you can go to the next step the same day instead of waiting until your next visit to the gym or the next day at home.
• If you have trouble adjusting the settings on your treadmill to the pace you want, you can ask for help of someone working at the gym, or look through the instruction manual of your home treadmill.
• The record pace for the mile is around 3 minutes and 43 seconds. Don't beat yourself up if you can't run a 3 minute mile- even a six or seven minute mile is great.
• In general, a female weighing 130 pounds will burn 85 calories at one mph for one mile, whereas a male weighing 200 pounds will burn about 130 calories for that same mile.
• If you increase to 5 mph and run a mile, you will burn about 100 calories as a female and 150 calories as a male.
• Use the resource listed to calculate your own calories burned.
• If you start feeling faint or dizzy, stop immediately. Sit down. This may mean you were doing too much too soon. f the problem persists, go to the doctor to make sure you should continue this fitness program.
• My experience has shown that once you reach 5.0 miles per hour, it gets harder to increase to 7.0 miles per hour or some variation, especially if you have short legs. Don't give up if this is your goal, though.

Resources

• Running Calorie Counter Site

[stevemar2]

on 5/19/2009 Excellent article and advice! I use the treadmill often, but have never tried running on it. I'm afraid of tripping over myself or going too fast and hitting the front of it.

[grouch]

on 1/3/2008 Wonderful tips. Thanks so much for the article. We will all be up to our new years resolutions if we put in just as much effort and thought as you have for this article. Thanks again.