Whats a Good Time to Run a Mile

Many new runners feel like they can't breathe at all. That's because if you're going fast, your body crosses what's called the ventilatory threshold—the rate at which your blood chemistry changes, and you begin gasping for air.

If you reach it—or if your heart's pounding out of your chest—simply slow down, Torrano says. In fact, when you're new to running and are trying to build endurance, you should keep your rate of perceived exertion low enough for your running segments that you can still have a conversation with a friend. That means full sentences, not gasping out one or two words.

In fact, even after you get familiar with running, most of your time pounding the pavement still should be in that "easy" category—that's what best builds your aerobic system, which fuels longer efforts. Going too fast can feel overwhelming and discouraging, leaving you sore, exhausted, and injury-prone, Levin says. You might start to think you hate running, when what you really despise is running yourself into the ground by training too hard.

Over time, you may find yourself naturally getting faster at an "easy" effort level. But at first, pace should be the outcome, not the goal, Sapper says.

6. Take days off—and switch things up.

For all its benefits, running is a high-impact sport. Taking rest days in between your walks, walk-runs, or runs—in other words, not doing them on back-to-back days—will allow your muscles, tendons, and other tissues time to grow stronger and soak up more of that force, Sapper says.

If you want to work out more, add in cross-training workouts—aerobic efforts that will challenge your heart and lungs with less pounding, such as cycling, swimming, or the elliptical. Mixing in yoga improves your mobility and flexibility, as well as strengthens your muscles in a different way, Torrano says.

Sapper and Levin have all their coaching clients start strength training right from the beginning. Bodyweight moves that work your core, glutes, hips, and single-leg stability—like this 15-minute bodyweight routine—strengthen muscles that can keep you running strong and reduce your risk of injury.

Just remember, if you are adding in cross-training days and strength days, it's still important to take a rest day, not just a running rest day. This gives your muscles the time they need to rest and repair—and your mind the time to take a breather so it can look forward to your next run.

7. Track your progress.

You don't need a GPS running watch or a detailed digital log. However, making basic notes about when and for how long you went out, what run/walk intervals you used, and how you felt during and after can help you see how far you've come, Sauriol says—and know when to progress.

You can use an app on your phone—popular options include Strava, Runkeeper, MapMyRun, and Nike Run Club—or even just write it down on paper. Note: Some of these apps involve friends or followers, which can help with connection and encouragement. But you don't have to make your workouts public if you don't want to.

8. Add a soundtrack.

A motivating playlist can go a long way in taking your mind off the effort of running. You can also treat yourself by saving a favorite podcast or audio book just for your workouts.

Whats a Good Time to Run a Mile

Source: https://www.self.com/story/how-to-start-running

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