It’s time to whip yourself into shape. No matter how out of shape you are, there is always a way to head down the road to a healthier lifestyle. I applaud you for this. Where do you begin? “How to run 1 mile when you’re out of shape?” is a common question asked by new runners. Depending on what advice you take, it could make or break your future running career.
How to run one mile when you’re out of shape?
First, you need to assess how out of shape you are and your current fitness level. After an assessment, you will have determined your level of physical unfitness and need to follow a training plan involving walk/run intervals. The total amount of time it takes could take anywhere from 2 weeks to 9 weeks to successfully be able to run 1 mile without stopping.
Assessment
When was the last time you ran? Since you’re reading this article I’m going to assume that the last time your ran might as well be 5 years ago. Depending on how out of shape you are, you could be running 1 mile in less than 1 week or it could take you weeks before you are able to run 1 mile. This depends on your commitment, fitness level, and determination.
I’m going to assume that you’re not injured and that you have the ability to at least walk without falling apart. I know I shouldn’t have to say this but if you are injured, right now is not the time to start running 1 mile.
Below I’ll lay out three plans that range from horrible shape to average shape. If you’re in good shape you’re probably not reading this because you should be able to run one mile with little problem.
Horrible shape – You really haven’t ever exercised. You might be overweight and you possibly could have trouble walking.
Absolutely out of shape – You haven’t exercised in over a year maybe more. You can’t remember the last time you tried to run.
Little less than average shape – You try to hit the gym at least a couple of times a week. You go for small walks at least a couple of times a week.
Wear a decent pair of running shoes
You don’t have to go out and buy a $130 pair of running shoes (unless you plan on running for the long haul). However, don’t go out and buy $10 shoes from the general dollar store either. Plan on wearing some shoes that range in the $30-$40 price area. You can find many name-brand shoes for this price at sports stores.
Even if you buy a pair of running shoes for $45 and you want to upgrade your shoes, you can always donate your shoes to a good cause (here is one donation site One World Running).
Warm Up – Always
I’ve been running for years and I walk for at least 5 minutes before I start running. Sometimes I’ll walk 10 to 15 minutes before I start running. In a recent study in 2014, determined that when people moved from a sitting to a walking position for 5 minutes increased creativity by 60%, Give Your Ideas Some Legs: The Positive Effect of Walking on Creative Thinking, Marily Oppezzo and Daniel L. Schwartz).
Moving your body from a state of sitting to walk helps prepare your body that you’re about to start running. At this point mentally, your receptors are firing signals to your body telling it that you’re about to start running. Warming up serves the purpose of connecting the mind and body so that you can mentally take on the challenge of running.
Practice your breathing
Deep Breathing (Belly Breathing) – You need to start using belly breathing or deep breathing. Do you remember when you went to the doctor’s office and they grab their stethoscope and ask you to breathe deeply (inhale and exhale)? Essentially, deep breathing is the same thing.
Breathing and Cadence – Try to aim for a 2:2 ratio or a 3:3 ratio:
3 steps – breathe in
3 steps – breath out
Breathe through your mouth and nose – the word “aerobic” means oxygen. The more carbon dioxide you can exhale, the more oxygen you can inhale. 80% of your running comes from aerobic exercise. You need oxygen in order to run aerobically. If you breathe solely through your nose you are limiting your oxygen supply, thus limiting your ability to run without tiring. Try to breathe through your mouth and nose. The more volume of carbon dioxide you can exhale the more oxygen your lungs can inhale.
Do I need to stretch before I run?
- If you’re going to stretch do not perform static stretching. The debate about stretching has gone on and on for decades now. What researchers have found is that static stretching does not reduce the likelihood of injury. Static stretching is a release and holds stretch where you stretch your muscle and hold that position for 15 to 30 seconds.
- Dynamic stretching involves no hold and release of the muscles. Knee hikes (“high knees”), butt kicks, and side gallops are all dynamic stretching activities. If you are unable to perform some form of dynamic stretching simply walking for an extra few minutes will get your muscles warmed up
- What if one of my muscles is tight? Your best bet is to use some form of trigger point ball or foam roller to help roll out the tightness or knots. SMR I wrote an article about trigger point massage balls that could be useful. I use my trigger point ball all the time, especially when I’m feeling sore or have tightness in my muscles.
Here are the best post-run static stretches to perform after a run.
How many days a week do I need to train?
You will need to dedicate at least 4 days of training per week (3 days is the bare minimum). If you can only exercise for 3 days just eliminate the last day of training for that week. Persistence is what will pay off when you’re conditioning your body to run for one mile without stopping.
For a more precise assessment check out this extensive post – How many days should a beginner runner run?
What do I do if I’m overweight?
This is going to depend on how overweight you are. First, you need to determine what your ideal weight is based on BMI. After finding your ideal weight, you calculate it by 20%. This will determine what weight you should be before you should start trying to run one mile. The BMI is flawed in many ways such as the inability to use waist circumference in determining a more realistic BMI.
For example: If you weigh 200 pounds and your ideal weight it 180 pounds, then you are 20 pounds away from your ideal weight. In this case, you could weigh a maximum of 216 pounds (36 pounds = 180 pounds x 20%), and still be safe enough to start running. Before you start running though, especially if your overweight, you must consult with a medically licensed professional to get the go-ahead to start training.
A second example: If you weigh 270 pounds and your ideal weight it 200 pounds, then you are 70 pounds away from your ideal weight. In this case, you have exceeded your maximum of 240 pounds (40 pounds = 200 pounds x 20%), so I would not advise you to start training until you lose some more weight. I would say that you need to concentrate more on losing weight by adopting a healthier eating lifestyle first. After you get closer to 250 pounds then you could start the training plan as long as your medically licensed doctor says it’s ok.
Trying to run when you’re overweight could cause undue stress on your knees and ligaments. Since running is an impact sport the excessive weight that is pressed down onto each foot with every footfall could lead to injury. Walking doesn’t cause near as much stress on your feet because your feet are always touching the ground when you walk.
Physical Fitness Assessment – The Best Method
Perform The Rockport 1 Mile Walk Test!
Watch my quick 3-minute video On How To Perform The Rockport 1 Mile (1.6 kilometers) Test
Check out my YouTube Video on How To Perform The Rockport 1-Mile (1.6 km) Walk Test
The VO2 Rockport Calculator Can Be Found Here:
After performing the Rockport VO2 Max Test, determine your level based on your VO2 Max Classification (from the above calculation)
The magic crystal ball
Level 3 – Above Average VO2 Max result based on your age
Level 2 – Average VO2 Max result based on your age
Level 1 – Poor VO2 Max result based on your age
For Level 3 runners it will take you approximately 2 weeks to be able to run a mile.
For Level 2 runners it will take you approximately 5 weeks to be able to run a mile.
For Level 1 runners it will take you approximately 9 weeks to be able to run a mile.
Walk-Run and Run-Walk Strategies
The training plans below use a walk-run and run-walk strategy to transition your body and mind from walking to running. Walk-run and run-walk are essentially the same things, the only difference is the emphasis on walking (walk-run – mainly beginners) or running (run-walk). These terms are used interchangeably all the time.
When your running run slow and easy when you are starting out. When your walking during your intervals – don’t walk fast or briskly. The walk interval is to take a break from running to ease your muscles and refresh your mind – so stay at a slightly elevated casual walk.
Related: 10 Ways To Improve Your Walking Speed
In the video below I show you how to set up your run/walk alerts on a Garmin GPS Watch (Watch time = 1 minute).
Garmin GPS Watches that I highly recommend
- Garmin 235 – general biking/walking/running (no music) – I’ve had this watch for 4 years and it still works.
- Garmin 245 – general biking/walking/running (music)
- Garmin Fenix 6X Pro – biking/walking/running/hiking/skiing/snowboard (topo maps) – Just bought this watch.
Check out my GPS running smartwatch review here.
Check out my YouTube Video on How To Setup Run-Walk Intervals For The Garmin 235
Training Schedules
- Each schedule has a total of 5 days with no specific reference to a day. You select what days you want to train.
- On the remaining two days try to walk for at least 10-20 minutes or walk about 2 miles.
- If at any point you feel like you can run one mile, by all means, give it a go.
- Try to break up your week. For example, Train Day 1 and Day 2 back to back and then take a Rest/Walk day.
- If you are struggling with completing any one week, simply repeat the week.
Level 3 - Run 1 mile
CT = Cross-Train - Walk, Swim, Hike, Bike, Weights, Kettlebell, or Yoga
| Week | Day 1 | Day 2 | Day 3 | Day 4 | Days 5,6,7 |
|---|---|---|---|---|---|
| 1 | ( R 5 / W 1 ) x 2 | ( R 5 / W 1 ) x 2 | ( R 5 / W 1 ) x 1 | ( R 5 / W 1 ) x 1 | Rest / CT |
| 2 | ( R 5 / W 1 ) x 2 | ( R 3 / W 2 ) x 3 | ( R 4 / W 2 ) x 3 | ( R 4 / W 2 ) x 3 | Run 1 Mile |
Level 2 - Run 1 mile
CT = Cross-Train - Walk, Swim, Hike, Bike, Weights, Kettlebell, or Yoga
| Week | Day 1 | Day 2 | Day 3 | Day 4 | Days 5,6,7 |
|---|---|---|---|---|---|
| 1 | ( R 2 / W 1 ) x 4 | ( R 2 / W 1 ) x 4 | ( R 2 / W 1 ) x 4 | ( R 2 / W 1 ) x 4 | Rest / CT |
| 2 | ( R 3 / W 3 ) x 3 | ( R 3 / W 3 ) x 3 | ( R 3 / W 3 ) x 3 | ( R 3 / W 3 ) x 3 | Rest / CT |
| 3 | ( R 4 / W 2 ) x 2 | ( R 4 / W 2 ) x 2 | ( R 4 / W 2 ) x 2 | ( R 4 / W 2 ) x 2 | Rest / CT |
| 4 | ( R 5 / W 1 ) x 2 | ( R 5 / W 1 ) x 2 | ( R 5 / W 1 ) x 1 | ( R 5 / W 1 ) x 1 | Rest / CT |
| 5 | ( R 5 / W 1 ) x 2 | ( R 3 / W 2 ) x 3 | ( R 4 / W 2 ) x 3 | ( R 4 / W 2 ) x 3 | Run 1 Mile |
Level 1 - Run 1 mile
CT = Cross-Train - Walk, Swim, Hike, Bike, Weights, Kettlebell, or Yoga
| Week | Day 1 | Day 2 | Day 3 | Day 4 | Days 5,6,7 |
|---|---|---|---|---|---|
| 1 | ( W 4 / R 1 ) x 3 | ( W 4 / R 1 ) x 3 | ( W 4 / R 1 ) x 3 | ( W 4 / R 1 ) x 3 | Rest / CT |
| 2 | ( W 3 / R 1 ) x 3 | ( W 3 / R 1 ) x 3 | ( W 3 / R 1 ) x 3 | ( W 3 / R 1 ) x 3 | Rest / CT |
| 3 | ( W 2 / R 1 ) x 4 | ( W 2 / R 1 ) x 4 | ( W 2 / R 1 ) x 4 | ( W 2 / R 1 ) x 4 | Rest / CT |
| 4 | ( W 1 / R 1 ) x 5 | ( W 1 / R 1 ) x 5 | ( W 1 / R 1 ) x 5 | ( W 1 / R 1 ) x 5 | Rest / CT |
| 5 | ( R 2 / W 1 ) x 4 | ( R 2 / W 1 ) x 4 | ( R 2 / W 1 ) x 4 | ( R 2 / W 1 ) x 4 | Rest / CT |
| 6 | ( R 3 / W 3 ) x 3 | ( R 3 / W 3 ) x 3 | ( R 3 / W 3 ) x 3 | ( R 3 / W 3 ) x 3 | Rest / CT |
| 7 | ( R 4 / W 2 ) x 2 | ( R 4 / W 2 ) x 2 | ( R 4 / W 2 ) x 2 | ( R 4 / W 2 ) x 2 | Rest / CT |
| 8 | ( R 5 / W 1 ) x 2 | ( R 5 / W 1 ) x 2 | ( R 5 / W 1 ) x 3 | ( R 6 / W 1 ) x 3 | Rest / CT |
| 9 | ( R 6 / W 1 ) x 3 | ( R 3 / W 1 ) x 4 | ( R 4 / W 1 ) x 4 | ( R 4 / W 2 ) x 3 | Run 1 Mile |
Don’t forget to cool down
All you need to do is walk for an extra 5 to 10 minutes to help your muscles move from a running/elastic state to walking and eventually a sedentary state.
Conditioning
For some of the runners attempting to run one mile without stopping they will have to take more time during the training. While other runners will be ready to run 1 mile well before their projected date. The key I want to hit home with you is that it doesn’t matter how long it takes for you to complete the training. What does matter is that you don’t quit training, that is unless you’re hurt or injured?
Most new runners fail because they try to run too much too soon without proper training. Don’t be another statistic. Take your time, do the training, and magical things will happen. Plus, I want you to stick with running because I have lots of other running goals for you to achieve.
Remember that it can take up to three weeks to see the slightest benefit from running. I want you to enjoy a life of running well beyond a couple of weeks of training. If you get hooked and get the running bug, it will change your life in so many ways.
Stay Strong
All runners from time to time will struggle with their training. Newer runners seem to struggle more often than seasoned runners. The main reason why seasoned runners don’t struggle near as much is due to the years of mental training that goes alongside running. Running is just as much mental as it is physical. If you want some motivation for your new running soul, read this post I wrote about 5 running myths debunked.
What if I’m really struggling with running?
New runners often find themselves struggling with running. The two biggest reasons why:
- New runners try to run too much too soon or run too fast too soon greatly increasing the risk of injury.
- They don’t see any added health benefit or weight loss from running so they quit.
I wrote a great post if you’re really struggling and maybe even suffering from running. This post looks at the mental side and physical side of running and why it could take up to 9 weeks before some runners see any benefit from running. Here is the link to the post – Why is running so hard? 35 tips to make your runs easier!
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I loved what I read.
Thank you! I’ve always tried too much, too fast, too soon in the past and been very disappointed. Now I know why. I’m overweight and working on that with Noom and this will be a great start with Level 1.
You’re so welcome Monica! The key is to take your time and be consistent. We all want quick results – quicker than we actually deserve them. As humans, it’s sometimes hard to swallow this notion. I have heard great things about Noom! Best of luck to you in this new year!
I had a question for you; after I finish this training plan, what should I do next? Do you have a free plan on the website that I could use after this one? Should I take a break in between? Also, what exercises should I do for CT?
Hi Vinay,
There is no need to take a break between transitioning from running 1 mile to the next phase which would be training for a 5k. You want to continuously push yourself to the next level even if your 5K race isn’t for competition and simply for completion. I strongly suggest that you continue on to the next phase in one of two ways.
1. Use a coach to 5K training plan. I have created a completely FREE 5K training program which you can find here: https://halfmarathonforbeginners.com/pace-chart-5k/
https://halfmarathonforbeginners.com/21-tips-for-your-first-5k-race/
2. Purchase my eBook or Paperback book 5k Fury which can be found here (Amazon Link): https://geni.us/5kFury
As far as cross-training goes, you need to find a form of cross-training you enjoy doing. I have put together a great article that walks you through some of the best cross-training exercises for runners: https://halfmarathonforbeginners.com/cross-training-for-runners/
Thanks so much for answering my questions Scott!! I have one last question for you, I weight 235 pounds and am 6″1. I know you are not a weight expert, but when do you think that running will allow me to see a difference in my weight? How long does it take to get fit?
Vinny,
I must disclose that I’m not a medically licensed physician nor a licensed Dietician. It’s your ultimate and sole responsibility to seek out advice from a licensed professional when it comes to weight loss.
If I were going to lose weight:
1) I would assess where I’m at
2) Determine my waist circumference or waist to hip ratio
3) Ultimately, I’m assuming that this is body fat (not lean muscle) that I want to lose.
4) Use a free calorie tracker such as MyFitnessPal or LoseIt.
5) Determine how much weight to lose. I’m not sure what weight is ideal for a 6’1” male but I’m assuming that it’s probably between 180 and 200 pounds depending on your build (athletes look in-shape but weigh more because the density of muscle is greater than the density of fat).
https://www.cdc.gov/healthyweight/assessing/bmi/adult_bmi/english_bmi_calculator/bmi_calculator.html
BMI’s drawback – it doesn’t differentiate between body fat and lean muscle. Meaning an in-shape body-builder can easily appear as obese on the BMI scale.
https://www.cdc.gov/healthyweight/assessing/index.html
– Waist Circumference – anything above 40 inches for men and nonpregnant woman waists large than 35 inches is at increased risk
(directions for measuring)
NASM takes it one step further and they Use a waist to hip ratio for determining whether your weight might be at a health risk
NASM Guidelines:
https://blog.nasm.org/fitness/assessing-change-beyond-the-number-on-the-scale#:~:text=To%20determine%20the%20waist%2Dto,diseases%20(1%2C6).
https://www.cdc.gov/healthyweight/physical_activity/index.html
Charts for guessing calories burned for physical activities
I wrote a detailed post that covers the rest of the topics below in more detail – How to Lose Weight While Training For A Half Marathon. It doesn’t matter if you’re training for a half marathon or not, the eating advice is the same.
1 pound = 3,500 kilocalories (calories)
Cut out 500 calories a day x 7 days = 3,500
Lose 1 pound every 7 days
2 pounds = 7,000 kilocalories (calories)
Cut out 1,000 calories a day x 7 days = 7,000
Lose 2 pounds every 7 days
It’s not recommended to lose more than 2 pounds per week (unless it’s water weight – shedding)
Your diet should never fall below 1,200 calories a day to maintain a nutrient-rich physique.
So if the goal is to lose 35 pounds (going from 235 to 200) then you would need to eat a deficit of 7,000 calories (2 lbs) a week (1,000 per day) for 15 to 16 weeks to lose the 35 pounds.
Running will help get your body in shape and perform at a higher level, but the real work is what we eat and how much.
For years, the CDC has been telling us that your body physique is a result of 80 percent of what you eat and 20% physical exercise. What I tell most of my running clients that want to lose weight is that you need to use the mentality of 99% what you eat and 1% physical exercise. Exercise is important for health and longevity, but “what you eat” trumps exercise when it comes to losing weight.
I will create a cheat sheet of all of this information in the future and put it on my resources page.
When completing the 1 mile run training program, how long will my mile time be estimated?
Jeremy, the time it takes you to run 1 mile is not what this post is centered around. Healthline has put together some great estimates on the average time it takes runners to run one mile.
“A noncompetitive, relatively in-shape runner usually completes one mile in about 9 to 10 minutes, on average. If you’re new to running, you might run one mile in closer to 12 to 15 minutes as you build up endurance. Elite marathon runners average a mile in around 4 to 5 minutes.”
https://www.healthline.com/health/average-mile-time
I wish I could nail down an estimated time that it might take you to run one mile, however, I don’t have an accurate physical assessment of your running capabilities and/or your overall physical fitness level. Most new runners that I coach can normally run 1 mile anywhere between 11:00 and 13:00 minutes/mile within about 5-7 weeks (some complete it sooner and some take longer depending on the runner’s fitness level).
I hope this gives you some idea of how long it might take you to run 1 mile after the program completion.