Running the mile requires maintaining a consistent pace.
Running the mile in school is typically done on an outdoor or indoor track. Outdoor tracks are 400 meters around, requiring four laps to equal a mile. Indoor tracks are typically 200 meters, requiring you to run around the track eight times to equal a mile. In school, you learn techniques to run the mile that you can use later in life, to continue working on your fitness. The physical education teacher also provides running tips, suggestions for maintaining your pace and handle muscle cramps and distressed breathing.
Instructions
1. Set a goal time and pace for the mile. Base these numbers off previous miles. If you have not run a timed mile before, guess at how long it might take you. Running each lap in 3:45 results in a 15-minute mile. A 10-minute mile requires each lap run in 2:30.
2. Stretch your muscles before beginning your run. Spend five to ten minutes loosening your muscles. Hold each stretch for 10 to 15 seconds, targeting the major muscles, such as your quadriceps, hamstrings, calves, inner thighs, biceps and triceps. Do not stretch beyond your ability, as you can cause damage. A light jog also loosens your muscles.
3. Start your stopwatch as you begin the run. When you reach the 200-meter mark, look at the time and assess if you are running too fast or slow. If you want to run an 8-minute mile, each lap will take two minutes, meaning one minute should have elapsed by the 200-meter mark. Breath in your nose and out your mouth during your run to prevent cramping. Move your arms by your side in a continuous up and down motion.
4. As you cross the 400-meter mark after one lap, hit the "Lap" button on your stopwatch. This records the time of one lap while continuing to track the time of the entire run to that point. Again, assess if you are meeting your lap goal that will result in your desired mile time. Also tune into your body and how it feels. Mild pain and discomfort are normal, but painful muscle cramps, shallow and difficult breathing, blurry vision and sharp joint pain are not. Stop and ask for help from your teacher, if you feel sick or think you might have an injury.
5. Continue to track your pace throughout the rest of the race. If you have enough energy, increase your pace the last lap or couple hundred meters. By sprinting at the end, you are expelling any remaining energy that you no longer need because the race is ending. This also helps you reach your goal, if your pace slowed during the race.
6. Stop the watch as you cross the finish line. Compare the lap times, noting which lap is your slowest and fastest. Keep these times in mind for the next mile you run, trying to improve your time and set a personal record.
Tags: your pace, your muscles, 200-meter mark, equal mile, mile requires, mile school, muscle cramps