How to Run Your First Mile (Even if You’re Unfit)

Everyone, no matter how fit they are, can do things to increase their fitness level. If you're thinking about becoming more active, you're already on your way to improving your health. Running is one of the best exercises you can do. As long as you're challenging yourself, you'll notice increased stamina and endurance with every run.

But what if you're out of shape and haven't run before? How do you run one mile when you're unfit and are new to running? This article will show you how to run your first mile and increase your fitness level . . . regardless of your starting point.

Whether you're a new runner or you haven't run for a long time, if you're out of shape it'll likely take you several weeks to be able to run a mile without stopping. But don't let this discourage you from starting.

You can easily reduce the amount of time needed to improve your fitness level, but this will require dedication to your training plan. It goes without saying, but you should never attempt to begin running a mile if you have injuries. Running on injured muscles can make them worse, and set you back from your ultimate goals.

As long as you aren't injured, and can walk without struggling, you should be fine attempting some of the following training plans. But it's never a bad idea to talk with your doctor before starting any exercise, including running.

This article includes three training plans that are designed for different fitness levels. They are as follows:

• Level 3 Fitness Plan - This training plan is suitable for those who have never exercised before. You may be carrying some extra pounds and may have issues when walking.
• Level 2 Fitness Plan - This plan is for those who have exercised in the past, but haven't been consistent with their training. You might not remember when you last set out on a run.
• Level 1 Fitness Plan - This plan is for people who try to go to the gym a few times each week. You may go out for short walks on a regular basis.

Once you've committed to start running, you'll want to make sure you're properly prepared. You'll want to purchase the right shoes and know how to prepare your body for the workouts. This section will give you the answers to make certain you'll get the most out of your training.

Wear the Right Running Shoes

Before you can start training, you'll want to purchase a good pair of running shoes. These don't need to be expensive, but by the same token, don't settle for cheap sneakers that aren't designed for running.

We recommend purchasing a pair under $50 to get started. As you progress with your training you may want to go to a running store and have your stride and foot analyzed by a professional, but to get started, this isn't really necessary.

There's a lot of inexpensive shoes available that provide excellent support. Read our article that covers some of the best online stores where to purchase running gear (including shoes!) and here's a good guide of what to look for in a running shoe.

Remember to Warm-up

Even some of the most experienced runners forget to warm-up from time-to-time. Warm-ups are essential to prepare your muscles for a hard workout. 

A warm-up doesn't need to be long, even a 5-minute walk can be enough to prepare your body for training. When you move from a seated position to a walking one, the switch in positions will prep your body for your run.

It prepares your mind too. Your brain's receptors will signal to the rest of your body and let it know that you're going to start running. Warming up will connect the body and mind, better preparing them to take on the challenges of exercise.

Should You Stretch Before Running?

Stretching is an important part of your warm-up, but not the old static stretches that often comes to mind. Static stretching is when you hold a muscle stretch for a set period of time, such as 15 to 30-seconds.

Dynamic stretching is the best way to prepare your body for training. These stretches don't involve holding a muscle stretch, but they do involve movements that warm-up your muscles. Tight muscles can prevent you from having a good run, and could even cause an injury.

Learn more about dynamic stretching and how to warm-up your body for running by reading our article: How to Stretch Before a Run.

Deep Breathing

It's a good idea to practice deep breathing before you run. Deep breathing is different from shallow breaths in which you solely focus on your lungs. To take a deep breath, you'll need to focus on your belly.

As you inhale, imagine that your stomach is filling with air, not your lungs. When you exhale, think about letting out the air that was in your belly and releasing it out.

While running, aim to breathe in after every three steps, then exhale for the next three. If you need to breathe quicker, you can implement the same techniques, but use a two step routine instead.

Remember to breathe evenly through both your nose and mouth. The term aerobic refers to oxygen. If you breathe out more carbon dioxide, you'll be able to inhale more oxygen.

Oxygen is very important, as 80% of your running will involve aerobic exercise. If you don't breathe through your mouth, and only breathe through your nose, you'll lower your oxygen supply. This will make running a lot harder, and overall you'll feel more tired. Aim to inhale and exhale using your nose and mouth.

How Many Days Should You Train?

If you're serious about running a mile when you're currently unfit, you need to set aside 4-days of training each week. Read our article Will Running Two Miles a Day Get Me in Shape? to learn more.

If 4-days a week of training isn't possible, then aim for 3-days. You'll notice less progress, but you'll still be moving towards your goals. Remember, consistency is the only thing that will give you results.

Absolutely! If you're overweight and you want to start running, it's important to find a balance between your training plan and staying motivated. 

Here's a few things you need to focus on:

Heart Rate - Work on getting your heart rate higher than it normally is. Don't let your heart rate skyrocket too high, but it should be higher than what it would be if you're simply walking.

Sweating - During your workouts you should be sweating more than you normally would. Increased sweating is a good indication that you're exerting yourself at a higher capacity than normal.

Be "Abnormal" - Make your body do things that it doesn't normally do. If you have a sedentary job where you're not getting a full range of motion, you'll want to use your training sessions to undo your "normal" movements. Work your upper body and lower body to get out of your comfort zone.

Out of Comfort Zone - During your training sessions you want to be out of your comfort zone. Even if it's just for a few minutes during your training, you want to be at a point where you're uncomfortable and you almost want to quit, but you're not quite there yet and you're able to push through.

Endorphin Rush - The harder you push on your workouts, the more you get out of your comfort zone, and you'll begin to feel an endorphin rush. You may be physically exhausted, but you notice a burst of energy at the end. This may not happen in the beginning, but it will if you stick with your training.

Weekly Training Plan

Have at least 3 days where you walk, run or do a combination of both. Consider this your cardio day where you'll be working out for a longer period of time and keeping your heart rate up for longer. 

You'll also want to do 2 strength training days during the week. There are a lot of different options when it comes to strength training. Whether you want to physically lift weights or do body weight movements, or maybe even take a class. Pick a style of strength training that you enjoy and look forward to doing.

Stretch at least 5 to 6 days a week. This will help keep your muscles from getting overly tight and help prevent injuries.

Watch the Video

The following training plans involve walking and running. These will help prepare your mind and body to move from walking movements to running.

As you begin running, remember to take it slow and steady. Your fitness level isn't strong enough to handle quicker runs. You should also remember to walk at an appropriate pace during your walking periods. Don't walk too fast as you'll tire yourself out for the running interval.

Aim to walk slightly faster than you would when walking casually. You might want to consider finding a smartphone app or watch that can manage the running and walking periods for you. These will act as a timer and alert you when you need to start the next interval.

Here's a few tips:

• These plans are designed for 5 training days, but you can choose which days you want to train
• Aim to space out the training days throughout the week instead of running one day after the other. For instance, train on days 1 and 2, then take an active rest day. Don't run 3 days in a row
• Aim to keep active on your "off" days. Try to take a 20-minute walk, or if you prefer to measure by distance, aim to cover 2 miles
• Keep monitoring your fitness level as you move through the plan. If you feel ready to try running a continuous mile, give it try, but don't feel discouraged if you struggle

Level 1 Running Plan

This plan should take about 2 weeks to run a mile.

Cross-training involves a form of different training, like swimming, biking, or yoga.

Week One

Week Two

Level 2 Running Plan

This plan should take about 5 weeks to run a mile.

Cross-training involves a form of different training, like swimming, biking, or yoga.

Week One

Week Two

Week Three

Week Four

Week Five

Level 3 Running Plan

This plan should take about 9 weeks to run a mile.

Cross-training involves a form of different training, like swimming, biking, or yoga.

Week One

Week Two

Week Three

Week Four

Week Five

Week Six

Week Seven

Week Eight

Week Nine

Cooling down is important so your heart rate can gradually return to a normal resting pace. All you need to do is walk at a gentle pace for 5 to 10-minutes after your run.

You can also add foam rolling and stretches to your cool-down routine to improve your muscle flexibility. 

Don't Give Up

When it comes to running a continuous mile, some runners will have to spend more time training than others do. It can be discouraging when you haven't reached your ideal fitness goals yet. However, it's important to remember that what matters isn't how long reaching a fitness level takes, but rather that you keep training.

Many beginner runners fail on their journey as they try to do too much too soon. Try to take your time and keep a regular training plan and you'll notice a difference in your ability.

Keep in mind that it can take as many as three weeks to notice the benefits of running.

If you're feeling frustrated right at the start, try to stick with it for at least a month, then see how you feel. You may grow to love running and turn it into a lifelong hobby.