{"id":32278,"date":"2021-11-25T18:15:26","date_gmt":"2021-11-25T18:15:26","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=32278"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"tips-on-running-a-mile","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/tips-on-running-a-mile\/","title":{"rendered":"Tips On Running A Mile: How To Run Fast Without Feeling Winded Or Stopping?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/tips-on-running-a-mile\/#Get_your_personalized\" >Get your personalized<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/tips-on-running-a-mile\/#What_To_Do_While_Running_The_Mile\" >What To Do While Running The Mile?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/tips-on-running-a-mile\/#Start_Slow\" >Start Slow<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/tips-on-running-a-mile\/#Have_Intrinsic_Motivation\" >Have Intrinsic Motivation<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/tips-on-running-a-mile\/#Set_A_Target_Time\" >Set A Target Time<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/tips-on-running-a-mile\/#Pace_Yourself\" >Pace Yourself<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/tips-on-running-a-mile\/#Focus_On_Breathing_Rhythmically\" >Focus On Breathing Rhythmically<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/tips-on-running-a-mile\/#Use_Good_Form\" >Use Good Form<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/tips-on-running-a-mile\/#How_To_Fix_Overstriding\" >How To Fix Overstriding?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/tips-on-running-a-mile\/#Adopt_A_More_Efficient_Stride\" >Adopt A More Efficient Stride<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/tips-on-running-a-mile\/#How_To_Fix_Heel_Striking\" >How To Fix Heel Striking?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/tips-on-running-a-mile\/#How_To_Fix_Decreasing_Arm_Swing\" >How To Fix Decreasing Arm Swing?<\/a><\/li><\/ul><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/tips-on-running-a-mile\/#What_To_Do_While_Training_To_Run_The_Mile\" >What To Do While Training To Run The Mile?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/tips-on-running-a-mile\/#Have_A_Training_Plan\" >Have A Training Plan<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/tips-on-running-a-mile\/#Always_Warm-Up\" >Always Warm-Up<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/tips-on-running-a-mile\/#Alternate_Walking_And_Running_Intervals\" >Alternate Walking And Running Intervals\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/tips-on-running-a-mile\/#Incorporate_Strength_Training_And_Cross-Training\" >Incorporate Strength Training And Cross-Training\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/betterme.world\/articles\/tips-on-running-a-mile\/#Have_Rest_Days\" >Have Rest Days\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/betterme.world\/articles\/tips-on-running-a-mile\/#Build_Up_To_Running_A_Mile\" >Build Up To Running A Mile<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/betterme.world\/articles\/tips-on-running-a-mile\/#Remember_To_Cool_Down\" >Remember To Cool Down<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/betterme.world\/articles\/tips-on-running-a-mile\/#Fuel_Your_Body_With_The_Right_Foods\" >Fuel Your Body With The Right Foods\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/betterme.world\/articles\/tips-on-running-a-mile\/#Find_A_Running_Group\" >Find A Running Group<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/betterme.world\/articles\/tips-on-running-a-mile\/#The_Bottom_Line\" >The Bottom Line\u00a0<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/betterme.world\/articles\/tips-on-running-a-mile\/#DISCLAIMER\" >DISCLAIMER:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/betterme.world\/articles\/tips-on-running-a-mile\/#SOURCES\" >SOURCES:<\/a><\/li><\/ul><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Fitness is a goal that many people want to achieve, but few actually do. The reason for this is the enormous time commitment and effort it takes to get in shape. And while some people are naturally more inclined towards fitness than others, everyone can benefit from running. <a href=\"https:\/\/betterme.world\/articles\/running-6-miles\/\">Running<\/a> not only gives you an aerobic workout but also strengthens your leg muscles and improves your cardiovascular health by increasing your lung capacity. But if you\u2019re new to running or have never run before at all, there are ways to make the process easier on yourself, so you don\u2019t end up giving up before getting to one mile.\u00a0This article will give tips on running a mile without stopping, as well as general advice about how to gradually improve your speed.<\/span><\/p>\n\n    <section class=\"ad-single-wrapper\">\n        <div class=\"ad-single-text ad-title-wrapper\">\n            <h3 class=\"ad-single-title\"><span class=\"ez-toc-section\" id=\"Get_your_personalized\"><\/span>Get your personalized<span class=\"ez-toc-section-end\"><\/span><\/h3>\n            <span class=\"ad-single-sub-title color-green\">\n                <svg class=\"icon-sparkle\" width=\"36\" height=\"21\" viewBox=\"0 0 36 21\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n                    <path fill-rule=\"evenodd\" clip-rule=\"evenodd\"\n                          d=\"M34.6837 0.515943C34.8247 0.835947 34.9421 1.16291 34.9891 1.48987C35.1417 2.64466 35.3179 6.51949 35.2592 7.29863C35.2592 7.53515 35.1887 7.7995 35.0243 8.01516C34.7307 8.39777 33.9791 8.4256 33.5681 8.07081C33.4154 7.94559 33.3215 7.77863 33.2745 7.61863C33.1453 7.15254 33.0396 6.68645 32.9809 6.22035C32.8165 4.81512 32.6638 3.40293 32.5581 1.9977C32.5229 1.53161 32.6051 1.05856 32.6991 0.592466C32.7695 0.244637 33.251 -0.0197144 33.6973 0.00115537C34.2257 0.0289818 34.5546 0.230723 34.6837 0.515943ZM18.6184 9.78225C18.5734 9.67557 18.5344 9.57528 18.4971 9.47956C18.4178 9.27568 18.3465 9.09257 18.2426 8.91267C16.7159 6.24133 14.2615 3.86217 11.4665 1.60128C11.1377 1.33693 10.7267 1.08649 10.2687 0.919531C10.0221 0.829095 9.52885 0.843009 9.247 0.933445C9.03562 1.00301 8.88295 1.27432 8.92992 1.42736C9.01213 1.71954 9.18828 2.01868 9.4349 2.28303C11.0555 4.02913 12.6879 5.76829 14.3437 7.50048C14.8308 8.0068 15.3395 8.50887 15.8473 9.01L15.8473 9.01001C15.9883 9.14921 16.1293 9.28833 16.2697 9.42746C16.4811 9.64311 16.7159 9.85181 16.9626 10.0466C17.2327 10.2692 17.6437 10.4014 18.0547 10.2553C18.0691 10.2501 18.0836 10.245 18.0981 10.2399C18.1097 10.2358 18.1213 10.2318 18.1329 10.2278C18.3785 10.1424 18.6184 10.0589 18.6184 9.78225ZM1.98942 20.1407C2.17783 20.1221 2.37674 20.105 2.58175 20.0875C2.99012 20.0525 3.42272 20.0154 3.84492 19.9598C6.34632 19.6259 8.84771 19.292 11.3374 18.9442C11.8776 18.8676 12.406 18.7355 12.8875 18.5824C13.5334 18.3807 13.7566 18.0954 13.6509 17.7824C13.5452 17.4694 13.1224 17.2746 12.3826 17.2676C11.8776 17.2607 11.3374 17.2676 10.8559 17.3372C7.69683 17.8102 4.5378 18.2972 1.3905 18.7911C1.03819 18.8468 0.674137 18.9442 0.404034 19.0833C-0.2771 19.4242 -0.065712 19.9598 0.803314 20.092C1.01858 20.1228 1.25262 20.1258 1.51135 20.1291C1.66195 20.131 1.82092 20.133 1.98942 20.1407Z\"\n                          fill=\"#17B991\"\/>\n                <\/svg>\n               meal plan!\n            <\/span>\n        <\/div>\n    \n        <div class=\"ad-single-text ad-desc-wrapper\">\n            <p class=\"ad-single-desc\">What's your main health goal?<\/p>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Tips_On_Running_A_Mile\" class=\"btn-ad btn-green\">Lose weight<\/a>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Tips_On_Running_A_Mile\" class=\"btn-ad btn-green\">Feel great<\/a>\n        <\/div>\n        <img class=\"ad-single-img\" alt=\"health-food\" decoding=\"async\" width=\"395\" height=\"383\" src=\"https:\/\/betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/health-food.webp\">\n    <\/section>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_To_Do_While_Running_The_Mile\"><\/span><b>What To Do While Running The Mile?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Here are some tips to use while running to improve your stamina and speed:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Start_Slow\"><\/span><b>Start Slow<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">If this is your first time running a mile, you should start slowly. This will help prevent injury and allow your body to slowly acclimate to the activity. Always begin with a <a href=\"https:\/\/betterme.world\/articles\/run-5-miles-a-day\/\">warm-up<\/a>, then do some cool-down exercises after running (<\/span><a href=\"https:\/\/www.yalemedicine.org\/news\/how-to-stretch-before-run\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">). Don\u2019t expect yourself to run a mile like an experienced runner right away; it takes time for your muscles, ligaments, tendons, and bones to adjust too!<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Have_Intrinsic_Motivation\"><\/span><b>Have Intrinsic Motivation<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Many people give up on their fitness goals because they simply don\u2019t care enough or find running interesting. To help you avoid this, identify your intrinsic reasons for wanting to run a mile.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">These can be anything from wanting to see how much you can improve to wanting to look better in your new dress &#8211; whatever you personally find rewarding! If it\u2019s difficult for you to come up with an intrinsic reason on your own, ask yourself what obstacles are keeping you from achieving your goal? Or why going the extra mile is important to you; that might spark some ideas.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Tips_On_Running_A_Mile\"><img decoding=\"async\" class=\"aligncenter wp-image-33387 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4852-1024x576.png\" alt=\"tips on running a mile\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4852.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4852-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4852.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4852.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/how-many-miles-should-i-run-a-day\/\">How Many Miles Should I Run A Day? Tips For Developing And Sustaining A Running Habit<\/a><\/span><\/i><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Set_A_Target_Time\"><\/span><b>Set A Target Time<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">It may sound silly but setting a target time helps achieve your goal of running a mile without stopping. It gives you something concrete to work towards and keeps you motivated even when you\u2019re feeling exhausted or want to quit halfway through. You can choose whatever time sounds challenging enough (but not impossible) for you; just make sure that it\u2019s realistic.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Pace_Yourself\"><\/span><b>Pace Yourself<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">To avoid feeling winded or having to stop during your first mile, you need to pace yourself. In other words, each of your strides must be about the same distance as the one before it. Keeping a constant stride length is not only easier on your body but also more efficient.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Focus_On_Breathing_Rhythmically\"><\/span><b>Focus On Breathing Rhythmically<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Most people focus so hard on running a whole mile without stopping that they forgo breathing properly. This is a mistake because your muscles actually need oxygen to keep going at a steady pace throughout the entire run (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3579386\/\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">). As soon as you start breathing rhythmically, in and out through the nose, you will notice an immediate difference in how energized you feel and how much further you can go.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Tips_On_Running_A_Mile\"><img decoding=\"async\" class=\"aligncenter wp-image-33384 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4855-1024x576.png\" alt=\"tips on running a mile\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4855.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4855-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4855.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4855.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Use_Good_Form\"><\/span><b>Use Good Form<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Having good running form means that you are in control of your body and, just as importantly, NOT controlled by it.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">When you run with proper form, your muscles work together to create a smooth, effortless stride that can be maintained over long distances without fatigue.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Running with the proper form decreases the chance of injury and muscle soreness after a workout has been completed. This will allow for an increase in training volume, which will increase your performance than if you had poor running form (<\/span><a href=\"https:\/\/journals.lww.com\/acsm-msse\/Fulltext\/2017\/07000\/Running_Technique_is_an_Important_Component_of.17.aspx\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Bad running form is any deviation from correct posture, movement, or mechanics of the lower extremities while running, those being:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Overstriding (distance between each step taken too far apart)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Heel striking (landing with your heel)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Decreased arm movement\/swing<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Allowing the knee to come straight over the foot rather than driving forward from underneath it<\/span><\/li>\n<\/ul>\n<p><strong>If you wish to free yourself from all the extra pounds that have been weighting you down for way too long, <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Tips_On_Running_A_Mile\">start using the BetterMe app<\/a> and overhaul your entire life!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Tips_On_Running_A_Mile\"><img decoding=\"async\" class=\"aligncenter wp-image-36629 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-5136-1-1024x576.png\" alt=\"tips on running a mile\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-5136-1.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-5136-1-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-5136-1.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-5136-1-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-5136-1.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h4><span class=\"ez-toc-section\" id=\"How_To_Fix_Overstriding\"><\/span><b>How To Fix Overstriding?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Over-striders are runners who take excessively long strides. This can be due to poor <a href=\"https:\/\/betterme.world\/articles\/running-4-miles\/\">running<\/a> form or poor choice of running location. Because over striding increases impacts on joints and muscles, it has been hypothesized to increase the risk for injury (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4714754\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Create Enough Space<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">If you use a treadmill, make sure there is plenty of room in front of you before exercising. Incorrect placement of the machine next to large pieces of equipment could cause the user to feel crowded, which may encourage overstriding.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Use Quick, Light Strikes<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">You should focus on quick, lightfoot strikes rather than long strides. This will help you learn to use your glutes and hips more efficiently while running. You can also work on shortening your stride length by counting &#8220;one-Mississippi&#8221; every time your right foot touches the ground while running. Try a few <a href=\"https:\/\/betterme.world\/articles\/how-to-start-running-at-50\/\">runs<\/a> like this and make it a habit of using that breathing technique when you run.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Increase Your Cadence<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">To decrease over striding, research has shown that runners who worked on increasing their cadence (the number of steps they take per minute) were able to dramatically reduce the amount of over striding (<\/span><a href=\"https:\/\/ijspt.scholasticahq.com\/article\/25166-effect-of-increasing-running-cadence-on-peak-impact-force-in-an-outdoor-environment\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">). Try this for yourself! Increase your cadence by 10% and see if doing so reduces the amount of overstriding you do.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Tips_On_Running_A_Mile\"><img decoding=\"async\" class=\"aligncenter wp-image-32233 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4569-1024x576.png\" alt=\"tips on running a mile\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4569.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4569-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4569.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4569.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Adopt_A_More_Efficient_Stride\"><\/span><b>Adopt A More Efficient Stride<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">A more efficient running stride will help prevent over-striding, decrease impact forces on your body while running, and also reduce the amount of time wasted on traveling with each step that is taken (<\/span><a href=\"https:\/\/ijspt.scholasticahq.com\/article\/25166-effect-of-increasing-running-cadence-on-peak-impact-force-in-an-outdoor-environment\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">). This means less fatigue throughout your workout or race, allowing you to maintain an effort of racing harder for a longer duration before fatigue sets in.<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/running-10-miles-a-week\/\">Is Running 10 Miles A Week Good For You? Benefits &amp; Risks Explained<\/a><\/span><\/i><\/p>\n<h4><span class=\"ez-toc-section\" id=\"How_To_Fix_Heel_Striking\"><\/span><b>How To Fix Heel Striking?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Heel striking puts excessive stress on the muscles, tendons, and joints, which can lead to pain not only during running but also barefoot after training.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Use A Mid-Foot Strike<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">If possible it&#8217;s recommended to switch over to using a mid-foot strike when heel striking occurs (landing just under the ball of the foot). It may take some practice, but heel striking should be limited if at all possible.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It&#8217;s important to note that transitioning to a mid-foot strike may cause some discomfort in the legs (and arches of feet), and therefore should not be forced if it causes pain or discomfort.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For one, you can strengthen your glutes and hamstrings, so they are more powerful when they contract. Moving from a heel strike to a mid\/forefoot strike is likely going to feel very awkward at first but shouldn&#8217;t put you in too much discomfort.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Reduce Your Stride Length<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Another factor for avoiding excessive heel striking is stride length. When we heel strike, we tend to take longer strides with less knee lift. This means overstriding, which increases impact forces on the joints and muscles that can lead to injury. So keep your stride short and stay away from the longer faster stride that you would have if your heel struck (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4000471\/\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Tips_On_Running_A_Mile\"><img decoding=\"async\" class=\"aligncenter wp-image-37248 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-5127-1024x576.png\" alt=\"BetterMe\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-5127.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-5127-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-5127.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-5127.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h4><span class=\"ez-toc-section\" id=\"How_To_Fix_Decreasing_Arm_Swing\"><\/span><b>How To Fix Decreasing Arm Swing?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">If <a href=\"https:\/\/betterme.world\/articles\/running-3-miles-a-day\/\">running<\/a> with no arm swing starts to feel very awkward and uncomfortable, slowly decrease the speed of arm movement until it feels okay again. This should be done over several weeks, not immediately.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You should run relaxed, loose arms with hands lightly clenched in a fist. When your arms move up towards your chest, do so by contracting (shortening) the triceps (back part of the upper arm), and when they return to the down position, relax them.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Your goal is not to swing them back and forth but rather keep them low and close to your body while pumping forward at about 90-degree angles, finishing at your waist\/hips. This will reduce the strain placed on your neck when keeping them still and keep the added momentum from over swinging (<\/span><a href=\"https:\/\/journals.biologists.com\/jeb\/article\/212\/4\/523\/18953\/Control-and-function-of-arm-swing-in-human-walking\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Some people think that pumping the arms back and forth will help propel you forward by pushing against the ground under each stride (<\/span><a href=\"https:\/\/journals.lww.com\/nsca-scj\/Fulltext\/2018\/10000\/Role_of_Arm_Mechanics_During_Sprint_Running__A.2.aspx\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">). Take a look at distance runners who sprint or pick up speed, they don&#8217;t pump their arms back and forth but instead focus on rhythmically lifting their legs and switching to shorter, faster arm strides to increase leg turnover.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It&#8217;s important to note that if you feel pain in your hips, shoulders, neck, or elsewhere after running, it&#8217;s likely due to poor running mechanics such as overstriding, poor arm movement, etc., not by having too little or too much arm movement.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Many of us run with relaxed hanging arms, but this is typical because we weren&#8217;t taught or trained how to run with correct arm action (many coaches\/runners still believe in the &#8220;elbows at 90-degree angle&#8221; myth).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">So while you can work on decreasing your arm swing, don&#8217;t hold back from ensuring that you have good running mechanics. If you find yourself constantly tensing up when running, then light jogging and drills should help improve form before attempting faster running.<\/span><\/p>\n<p><strong>Yanking yourself back in shape has never been so easy with our game-changing fitness app! <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Tips_On_Running_A_Mile\">Start transforming your life with BetterMe<\/a>!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Tips_On_Running_A_Mile\"><img decoding=\"async\" class=\"aligncenter wp-image-32184 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4482-1024x576.png\" alt=\"tips on running a mile\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4482.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4482-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4482.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4482-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4482.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_To_Do_While_Training_To_Run_The_Mile\"><\/span><b>What To Do While Training To Run The Mile?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">No matter how many times you decide to <a href=\"https:\/\/betterme.world\/articles\/does-running-build-muscle\/\">run one mile<\/a>, there is always room for improvement!\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here are some tips to help you gradually get better at running:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Have_A_Training_Plan\"><\/span><b>Have A Training Plan<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The best way to improve at anything is by breaking it down into smaller chunks so that it feels more manageable. For example, if you want to run six miles in one go, start with 6 x 1 mile workouts instead and then slowly work your way up over time. This will also encourage consistency and dependability because each mile can feel like just another step towards achieving your full goal.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Always_Warm-Up\"><\/span><b>Always Warm-Up<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Even if you\u2019re only planning on running for a little bit, it\u2019s super important to warm up beforehand (<\/span><a href=\"https:\/\/bjsm.bmj.com\/content\/49\/14\/935\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). Stretching is the safest way to go, but you can also opt for taking a quick walk before you begin. It will protect your muscles from injury and prevent cramps too!\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Alternate_Walking_And_Running_Intervals\"><\/span><b>Alternate Walking And Running Intervals\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Instead of always running the full mile at the same pace, try alternating between walking and running intervals. This will allow your body to gradually adjust to new challenges each time while preventing a minute of exercise from becoming unbearable. Walk whenever you need to catch your breath or rest &#8211; don\u2019t push yourself too hard right away!\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Incorporate_Strength_Training_And_Cross-Training\"><\/span><b>Incorporate Strength Training And Cross-Training\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Building strength by using free weights or resistance bands is a great way to protect your body while running. Also, cross-training with activities like cycling and swimming can help increase your cardio capabilities while also adding variety to your workout plan.\u00a0<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Tips_On_Running_A_Mile\"><img decoding=\"async\" class=\"aligncenter wp-image-37244 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-5132-1024x576.png\" alt=\"running\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-5132.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-5132-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-5132.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-5132.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Have_Rest_Days\"><\/span><b>Have Rest Days\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">You need rest days to avoid injury and burnout! Give yourself at least a day off each week so that you have time to recover and recharge for the next session. This will ensure that you get better results from each training session because it\u2019s more likely that you\u2019ll push yourself hard enough on days when you feel fully energized (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S2468867319300379\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Build_Up_To_Running_A_Mile\"><\/span><b>Build Up To Running A Mile<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">If you don\u2019t have the stamina to run a full mile, don\u2019t force yourself to do it all at once. Instead of running for an entire hour straight, split the time into 30-minute sessions and then gradually increase your pace each time. Once you can get through a whole session without stopping too many times, you can start working on going faster.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Remember_To_Cool_Down\"><\/span><b>Remember To Cool Down<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">As soon as you\u2019re done <a href=\"https:\/\/betterme.world\/articles\/leg-workout-for-running\/\">running<\/a>, take a few minutes to walk around and stretch so that your muscles don\u2019t lock up (<\/span><a href=\"https:\/\/link.springer.com\/article\/10.1007%2Fs40279-018-0916-2\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">). This is especially important if your body feels super sore from pushing itself too hard during workouts. Remember not to push yourself too far to avoid injuries.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Fuel_Your_Body_With_The_Right_Foods\"><\/span><b>Fuel Your Body With The Right Foods\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">A great way to make sure that you recover from your runs is by refueling yourself with the right kinds of foods (<\/span><a href=\"https:\/\/jissn.biomedcentral.com\/articles\/10.1186\/s12970-019-0312-9\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">). Foods rich in protein and carbohydrates are necessary for helping your body heal itself, so make sure to eat them as part of your diet.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you\u2019re wondering how to fuel yourself while running, the answer is carbs! Carbs are an excellent source of energy, and they will help you get through your jog without exhausting yourself too quickly (<\/span><a href=\"https:\/\/academic.oup.com\/ajcn\/article-abstract\/59\/3\/682S\/4732269?redirectedFrom=fulltext\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). It&#8217;s advisable to have some simple carbs an hour before you start running and to replenish your glycogen stores during the run with foods like bananas or energy gels.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Tips_On_Running_A_Mile\"><img decoding=\"async\" class=\"aligncenter wp-image-37238 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-5126-1024x576.png\" alt=\"BetterMe\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-5126.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-5126-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-5126.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-5126.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Find_A_Running_Group\"><\/span><b>Find A Running Group<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Running alone can be lonely, so why not find some friends who are interested in running with you? Having an encouraging group is a great way to keep yourself motivated, especially since each person will have different goals they want to achieve.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Finding a running partner is also an excellent idea because it keeps you accountable. You\u2019re less likely to skip out on your workout if someone else is counting on you. Plus, working out as part of a team ensures that everyone does their best (<\/span><a href=\"https:\/\/www.tandfonline.com\/doi\/abs\/10.1080\/02614367.2019.1698647?journalCode=rlst20\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Running a mile doesn\u2019t have to be hard. If you follow these easy tips, you can get the most out of your running sessions without injuring yourself or burning out too soon.<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Tips_On_Running_A_Mile\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n<h4><span class=\"ez-toc-section\" id=\"DISCLAIMER\"><\/span><b>DISCLAIMER:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"SOURCES\"><\/span><b>SOURCES:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4714754\/\"><span style=\"font-weight: 400;\">An Evidence-Based Videotaped Running Biomechanics Analysis<\/span><\/a><span style=\"font-weight: 400;\"> (2016, ncbi.nlm.nih.gov)<\/span><\/li>\n<li><a href=\"https:\/\/bjsm.bmj.com\/content\/49\/14\/935\"><span style=\"font-weight: 400;\">A systematic review of the effects of upper body warm-up on performance and injury<\/span><\/a><span style=\"font-weight: 400;\"> (2015, bjsm.bmj.com)<\/span><\/li>\n<li><a href=\"https:\/\/academic.oup.com\/ajcn\/article-abstract\/59\/3\/682S\/4732269?redirectedFrom=fulltext\"><span style=\"font-weight: 400;\">Carbohydrates as a source of energy<\/span><\/a><span style=\"font-weight: 400;\"> (2009, academic.oup.com)<\/span><\/li>\n<li><a href=\"https:\/\/journals.biologists.com\/jeb\/article\/212\/4\/523\/18953\/Control-and-function-of-arm-swing-in-human-walking\"><span style=\"font-weight: 400;\">Control and function of arm swing in human walking and running<\/span><\/a><span style=\"font-weight: 400;\"> (2009, journals.biologists.com)<\/span><\/li>\n<li><a href=\"https:\/\/link.springer.com\/article\/10.1007%2Fs40279-018-0916-2\"><span style=\"font-weight: 400;\">Do We Need a Cool-Down After Exercise? A Narrative Review of the Psychophysiological Effects and the Effects on Performance, Injuries and the Long-Term Adaptive Response &#8211; Sports Medicine<\/span><\/a><span style=\"font-weight: 400;\"> (2018, link.springer.com)<\/span><\/li>\n<li><a href=\"https:\/\/ijspt.scholasticahq.com\/article\/25166-effect-of-increasing-running-cadence-on-peak-impact-force-in-an-outdoor-environment\"><span style=\"font-weight: 400;\">Effect of Increasing Running Cadence on Peak Impact Force in an Outdoor Environment<\/span><\/a><span style=\"font-weight: 400;\"> (2021, ijspt.scholasticahq.com)<\/span><\/li>\n<li><a href=\"https:\/\/www.yalemedicine.org\/news\/how-to-stretch-before-run\"><span style=\"font-weight: 400;\">How To Stretch Before a Run\u2014Properly<\/span><\/a><span style=\"font-weight: 400;\"> (2021, yalemedicine.org)<\/span><\/li>\n<li><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4000471\/\"><span style=\"font-weight: 400;\">Influence of Stride Frequency and Length on Running Mechanics<\/span><\/a><span style=\"font-weight: 400;\"> (2014, ncbi.nlm.nih.gov)<\/span><\/li>\n<li><a href=\"https:\/\/jissn.biomedcentral.com\/articles\/10.1186\/s12970-019-0312-9\"><span style=\"font-weight: 400;\">International Society of Sports Nutrition Position Stand: nutritional considerations for single-stage ultra-marathon training and racing &#8211; Journal of the International Society of Sports Nutrition<\/span><\/a><span style=\"font-weight: 400;\"> (2019, jissn.biomedcentral.com)<\/span><\/li>\n<li><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3579386\/\"><span style=\"font-weight: 400;\">Oxygen Consumption and Usage During Physical Exercise: The Balance Between Oxidative Stress and ROS-Dependent Adaptive Signaling<\/span><\/a><span style=\"font-weight: 400;\"> (2013, ncbi.nlm.nih.gov)<\/span><\/li>\n<li><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S2468867319300379\"><span style=\"font-weight: 400;\">Recovery after exercise: what is the current state of play?<\/span><\/a><span style=\"font-weight: 400;\"> (2019, sciencedirect.com)<\/span><\/li>\n<li><a href=\"https:\/\/journals.lww.com\/nsca-scj\/Fulltext\/2018\/10000\/Role_of_Arm_Mechanics_During_Sprint_Running__A.2.aspx\"><span style=\"font-weight: 400;\">Role of Arm Mechanics During Sprint Running: A Review of the Literature and Practical Applications<\/span><\/a><span style=\"font-weight: 400;\"> (2018, journals.lww.com)<\/span><\/li>\n<li><a href=\"https:\/\/journals.lww.com\/acsm-msse\/Fulltext\/2017\/07000\/Running_Technique_is_an_Important_Component_of.17.aspx\"><span style=\"font-weight: 400;\">Role of Arm Mechanics During Sprint Running: A Review of the Literature and Practical Applications<\/span><\/a><span style=\"font-weight: 400;\"> (2017, journals.lww.com)<\/span><\/li>\n<li><a href=\"https:\/\/www.tandfonline.com\/doi\/abs\/10.1080\/02614367.2019.1698647?journalCode=rlst20\"><span style=\"font-weight: 400;\">Running together is better than running alone: a qualitative study of a self-organised distance running group in China<\/span><\/a><span style=\"font-weight: 400;\"> (2020, tandfonline.com)<\/span><\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"<p>Fitness is a goal that many people want to achieve, but few actually do. The reason for this is the enormous time commitment and effort it takes to get in shape. And while some people are naturally more inclined towards fitness than others, everyone can benefit from running. Running not only gives you an aerobic [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":37245,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[61],"tags":[],"coauthors":[117],"class_list":["post-32278","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-cardio-workouts"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Tips On Running A Mile: How To Run Fast Without Feeling Winded Or Stopping? - BetterMe<\/title>\n<meta name=\"description\" content=\"Looking for tips on running a mile? We&#039;ve got you covered with this comprehensive guide, as well as advice on how to improve your speed.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/tips-on-running-a-mile\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Tips On Running A Mile: How To Run Fast Without Feeling Winded Or Stopping?\" \/>\n<meta property=\"og:description\" content=\"Looking for tips on running a mile? We&#039;ve got you covered with this comprehensive guide, as well as advice on how to improve your speed.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/tips-on-running-a-mile\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:author\" content=\"#\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-5131.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1152\" \/>\n\t<meta property=\"og:image:height\" content=\"648\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"ZindzyGracia\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"ZindzyGracia\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"14 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/tips-on-running-a-mile\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/tips-on-running-a-mile\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/bea499963336ecc6d1ff486c7aac4526\"},\"headline\":\"Tips On Running A Mile: How To Run Fast Without Feeling Winded Or Stopping?\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/tips-on-running-a-mile\/\"},\"wordCount\":2650,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/tips-on-running-a-mile\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-5131.png\",\"articleSection\":[\"Cardio Workouts\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Fitness is a goal that many people want to achieve, but few actually do. The reason for this is the enormous time commitment and effort it takes to get in shape. And while some people are naturally more inclined towards fitness than others, everyone can benefit from running. <a href=\\\"https:\/\/betterme.world\/articles\/running-6-miles\/\\\">Running<\/a> not only gives you an aerobic workout but also strengthens your leg muscles and improves your cardiovascular health by increasing your lung capacity. But if you\u2019re new to running or have never run before at all, there are ways to make the process easier on yourself, so you don\u2019t end up giving up before getting to one mile.\u00a0This article will give tips on running a mile without stopping, as well as general advice about how to gradually improve your speed.<\/span>\\r\\n\\r\\n\\r\\n<h2 style=\\\"text-align: center;\\\"><b>What To Do While Running The Mile?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Here are some tips to use while running to improve your stamina and speed:<\/span>\\r\\n<h3><b>Start Slow<\/b><\/h3>\\r\\n<span style=\\\"font-weight: 400;\\\">If this is your first time running a mile, you should start slowly. This will help prevent injury and allow your body to slowly acclimate to the activity. Always begin with a <a href=\\\"https:\/\/betterme.world\/articles\/run-5-miles-a-day\/\\\">warm-up<\/a>, then do some cool-down exercises after running (<\/span><a href=\\\"https:\/\/www.yalemedicine.org\/news\/how-to-stretch-before-run\\\"><span style=\\\"font-weight: 400;\\\">7<\/span><\/a><span style=\\\"font-weight: 400;\\\">). Don\u2019t expect yourself to run a mile like an experienced runner right away; it takes time for your muscles, ligaments, tendons, and bones to adjust too!<\/span>\\r\\n<h3><b>Have Intrinsic Motivation<\/b><\/h3>\\r\\n<span style=\\\"font-weight: 400;\\\">Many people give up on their fitness goals because they simply don\u2019t care enough or find running interesting. To help you avoid this, identify your intrinsic reasons for wanting to run a mile.\u00a0<\/spa ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/tips-on-running-a-mile\/\",\"url\":\"https:\/\/betterme.world\/articles\/tips-on-running-a-mile\/\",\"name\":\"Tips On Running A Mile: How To Run Fast Without Feeling Winded Or Stopping? - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/tips-on-running-a-mile\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/tips-on-running-a-mile\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-5131.png\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"Looking for tips on running a mile? We've got you covered with this comprehensive guide, as well as advice on how to improve your speed.\",\"breadcrumb\":{\"@id\":\"https:\/\/betterme.world\/articles\/tips-on-running-a-mile\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/betterme.world\/articles\/tips-on-running-a-mile\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/betterme.world\/articles\/tips-on-running-a-mile\/#primaryimage\",\"url\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-5131.png\",\"contentUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-5131.png\",\"width\":1152,\"height\":648},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/betterme.world\/articles\/tips-on-running-a-mile\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Blog\",\"item\":\"https:\/\/betterme.world\/articles\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Fitness\",\"item\":\"https:\/\/betterme.world\/articles\/betterme-fitness\/\"},{\"@type\":\"ListItem\",\"position\":3,\"name\":\"Workouts\",\"item\":\"https:\/\/betterme.world\/articles\/betterme-fitness\/workouts\/\"},{\"@type\":\"ListItem\",\"position\":4,\"name\":\"Cardio Workouts\",\"item\":\"https:\/\/betterme.world\/articles\/betterme-fitness\/workouts\/cardio-workouts\/\"},{\"@type\":\"ListItem\",\"position\":5,\"name\":\"Tips On Running A Mile: How To Run Fast Without Feeling Winded Or Stopping?\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/betterme.world\/articles\/#website\",\"url\":\"https:\/\/betterme.world\/articles\/\",\"name\":\"BetterMe Blog\",\"description\":\"Health &amp; Fitness\",\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/betterme.world\/articles\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-US\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/betterme.world\/articles\/#organization\",\"name\":\"BetterMe\",\"alternateName\":\"Betterme Limited\",\"url\":\"https:\/\/betterme.world\/articles\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png\",\"contentUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png\",\"width\":512,\"height\":512,\"caption\":\"BetterMe\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/logo\/image\/\"},\"sameAs\":[\"https:\/\/www.facebook.com\/betterme.health.coaching\",\"https:\/\/x.com\/betterme\",\"https:\/\/www.instagram.com\/betterme\/\",\"https:\/\/www.linkedin.com\/company\/betterme-apps\",\"https:\/\/www.pinterest.com\/bettermetips\/\",\"https:\/\/www.youtube.com\/channel\/UC0svgcjc3jSgcryqo83spPQ\",\"https:\/\/www.tiktok.com\/@betterme.health.coaching\",\"https:\/\/apps.apple.com\/app\/betterme-health-coaching\/id1264546236\",\"https:\/\/play.google.com\/store\/apps\/details?id=com.gen.workoutme&amp;amp;amp;amp;hl=en_US&amp;amp;amp;amp;gl=US\",\"https:\/\/www.wikidata.org\/wiki\/Q114895798\"]},{\"@type\":\"Person\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/bea499963336ecc6d1ff486c7aac4526\",\"name\":\"BetterMe\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/image\/f8c457bbfb019eee5091c2120aabff05\",\"url\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-6-150x150.png\",\"contentUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-6-150x150.png\",\"caption\":\"BetterMe\"},\"sameAs\":[\"#\"],\"url\":\"https:\/\/betterme.world\/articles\/author\/bttrm-admin\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"Tips On Running A Mile: How To Run Fast Without Feeling Winded Or Stopping? - BetterMe","description":"Looking for tips on running a mile? We've got you covered with this comprehensive guide, as well as advice on how to improve your speed.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/betterme.world\/articles\/tips-on-running-a-mile\/","og_locale":"en_US","og_type":"article","og_title":"Tips On Running A Mile: How To Run Fast Without Feeling Winded Or Stopping?","og_description":"Looking for tips on running a mile? We've got you covered with this comprehensive guide, as well as advice on how to improve your speed.","og_url":"https:\/\/betterme.world\/articles\/tips-on-running-a-mile\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_author":"#","article_modified_time":"2024-12-16T08:35:01+00:00","og_image":[{"width":1152,"height":648,"url":"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-5131.png","type":"image\/png"}],"author":"ZindzyGracia","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"ZindzyGracia","Est. reading time":"14 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/betterme.world\/articles\/tips-on-running-a-mile\/#article","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/tips-on-running-a-mile\/"},"author":{"name":"BetterMe","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/bea499963336ecc6d1ff486c7aac4526"},"headline":"Tips On Running A Mile: How To Run Fast Without Feeling Winded Or Stopping?","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/tips-on-running-a-mile\/"},"wordCount":2650,"commentCount":0,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/tips-on-running-a-mile\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-5131.png","articleSection":["Cardio Workouts"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">Fitness is a goal that many people want to achieve, but few actually do. The reason for this is the enormous time commitment and effort it takes to get in shape. And while some people are naturally more inclined towards fitness than others, everyone can benefit from running. <a href=\"https:\/\/betterme.world\/articles\/running-6-miles\/\">Running<\/a> not only gives you an aerobic workout but also strengthens your leg muscles and improves your cardiovascular health by increasing your lung capacity. But if you\u2019re new to running or have never run before at all, there are ways to make the process easier on yourself, so you don\u2019t end up giving up before getting to one mile.\u00a0This article will give tips on running a mile without stopping, as well as general advice about how to gradually improve your speed.<\/span>\r\n\r\n\r\n<h2 style=\"text-align: center;\"><b>What To Do While Running The Mile?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">Here are some tips to use while running to improve your stamina and speed:<\/span>\r\n<h3><b>Start Slow<\/b><\/h3>\r\n<span style=\"font-weight: 400;\">If this is your first time running a mile, you should start slowly. This will help prevent injury and allow your body to slowly acclimate to the activity. Always begin with a <a href=\"https:\/\/betterme.world\/articles\/run-5-miles-a-day\/\">warm-up<\/a>, then do some cool-down exercises after running (<\/span><a href=\"https:\/\/www.yalemedicine.org\/news\/how-to-stretch-before-run\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">). Don\u2019t expect yourself to run a mile like an experienced runner right away; it takes time for your muscles, ligaments, tendons, and bones to adjust too!<\/span>\r\n<h3><b>Have Intrinsic Motivation<\/b><\/h3>\r\n<span style=\"font-weight: 400;\">Many people give up on their fitness goals because they simply don\u2019t care enough or find running interesting. To help you avoid this, identify your intrinsic reasons for wanting to run a mile.\u00a0<\/spa ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/tips-on-running-a-mile\/","url":"https:\/\/betterme.world\/articles\/tips-on-running-a-mile\/","name":"Tips On Running A Mile: How To Run Fast Without Feeling Winded Or Stopping? - BetterMe","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/betterme.world\/articles\/tips-on-running-a-mile\/#primaryimage"},"image":{"@id":"https:\/\/betterme.world\/articles\/tips-on-running-a-mile\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-5131.png","dateModified":"2024-12-16T08:35:01+00:00","description":"Looking for tips on running a mile? We've got you covered with this comprehensive guide, as well as advice on how to improve your speed.","breadcrumb":{"@id":"https:\/\/betterme.world\/articles\/tips-on-running-a-mile\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/betterme.world\/articles\/tips-on-running-a-mile\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/betterme.world\/articles\/tips-on-running-a-mile\/#primaryimage","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-5131.png","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-5131.png","width":1152,"height":648},{"@type":"BreadcrumbList","@id":"https:\/\/betterme.world\/articles\/tips-on-running-a-mile\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Blog","item":"https:\/\/betterme.world\/articles\/"},{"@type":"ListItem","position":2,"name":"Fitness","item":"https:\/\/betterme.world\/articles\/betterme-fitness\/"},{"@type":"ListItem","position":3,"name":"Workouts","item":"https:\/\/betterme.world\/articles\/betterme-fitness\/workouts\/"},{"@type":"ListItem","position":4,"name":"Cardio Workouts","item":"https:\/\/betterme.world\/articles\/betterme-fitness\/workouts\/cardio-workouts\/"},{"@type":"ListItem","position":5,"name":"Tips On Running A Mile: How To Run Fast Without Feeling Winded Or Stopping?"}]},{"@type":"WebSite","@id":"https:\/\/betterme.world\/articles\/#website","url":"https:\/\/betterme.world\/articles\/","name":"BetterMe Blog","description":"Health &amp; Fitness","publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/betterme.world\/articles\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US"},{"@type":"Organization","@id":"https:\/\/betterme.world\/articles\/#organization","name":"BetterMe","alternateName":"Betterme Limited","url":"https:\/\/betterme.world\/articles\/","logo":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/betterme.world\/articles\/#\/schema\/logo\/image\/","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png","width":512,"height":512,"caption":"BetterMe"},"image":{"@id":"https:\/\/betterme.world\/articles\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/betterme.health.coaching","https:\/\/x.com\/betterme","https:\/\/www.instagram.com\/betterme\/","https:\/\/www.linkedin.com\/company\/betterme-apps","https:\/\/www.pinterest.com\/bettermetips\/","https:\/\/www.youtube.com\/channel\/UC0svgcjc3jSgcryqo83spPQ","https:\/\/www.tiktok.com\/@betterme.health.coaching","https:\/\/apps.apple.com\/app\/betterme-health-coaching\/id1264546236","https:\/\/play.google.com\/store\/apps\/details?id=com.gen.workoutme&amp;amp;amp;amp;hl=en_US&amp;amp;amp;amp;gl=US","https:\/\/www.wikidata.org\/wiki\/Q114895798"]},{"@type":"Person","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/bea499963336ecc6d1ff486c7aac4526","name":"BetterMe","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/image\/f8c457bbfb019eee5091c2120aabff05","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-6-150x150.png","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-6-150x150.png","caption":"BetterMe"},"sameAs":["#"],"url":"https:\/\/betterme.world\/articles\/author\/bttrm-admin\/"}]}},"_links":{"self":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts\/32278","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/comments?post=32278"}],"version-history":[{"count":0,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts\/32278\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/media\/37245"}],"wp:attachment":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/media?parent=32278"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/categories?post=32278"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/tags?post=32278"},{"taxonomy":"author","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/coauthors?post=32278"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}