{"id":1606,"date":"2022-01-02T08:08:31","date_gmt":"2022-01-02T08:08:31","guid":{"rendered":"https:\/\/blog.joggo.run\/?p=1606"},"modified":"2024-08-21T14:23:40","modified_gmt":"2024-08-21T14:23:40","slug":"how-long-does-it-take-to-run-a-mile","status":"publish","type":"post","link":"https:\/\/joggo.run\/blog\/how-long-does-it-take-to-run-a-mile\/","title":{"rendered":"How Long Does It Take to Run a Mile &#038; How to Improve Your Mile Time?"},"content":{"rendered":"\n<p>Improving your running speed and average mile pace is a process. There are no shortcuts. Understanding that is the first step to becoming a faster runner. In this post, we\u2019ll look at average mile times and show you how you can get faster without running the risk of injury. So, let&#8217;s first answer: how long does it take to run a mile?<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"in-this-article\"><\/span>In This Article<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_56_1 counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title \" >In This Article:<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/joggo.run\/blog\/how-long-does-it-take-to-run-a-mile\/#in-this-article\" title=\"In This Article\">In This Article<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/joggo.run\/blog\/how-long-does-it-take-to-run-a-mile\/#mile-time-factors-to-consider\" title=\"Mile Time: Factors to Consider\">Mile Time: Factors to Consider<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/joggo.run\/blog\/how-long-does-it-take-to-run-a-mile\/#average-mile-time\" title=\"Average Mile Time\">Average Mile Time<\/a><ul class='ez-toc-list-level-3'><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/joggo.run\/blog\/how-long-does-it-take-to-run-a-mile\/#average-time-to-run-a-mile\" title=\"Average time to run a mile\">Average time to run a mile<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/joggo.run\/blog\/how-long-does-it-take-to-run-a-mile\/#mile-time-for-a-beginner-runner\" title=\"Mile time for a beginner runner\">Mile time for a beginner runner<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/joggo.run\/blog\/how-long-does-it-take-to-run-a-mile\/#average-mile-run-time-by-age\" title=\"Average mile run time by age\">Average mile run time by age<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/joggo.run\/blog\/how-long-does-it-take-to-run-a-mile\/#top-tips-to-improve-your-mile-speed\" title=\"Top Tips to Improve Your Mile Speed\">Top Tips to Improve Your Mile Speed<\/a><ul class='ez-toc-list-level-3'><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/joggo.run\/blog\/how-long-does-it-take-to-run-a-mile\/#1-have-the-right-running-shoes\" title=\"1. Have the right running shoes\">1. Have the right running shoes<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/joggo.run\/blog\/how-long-does-it-take-to-run-a-mile\/#2-warm-up-and-cool-down\" title=\"2. Warm up and cool down\">2. Warm up and cool down<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/joggo.run\/blog\/how-long-does-it-take-to-run-a-mile\/#3-practice-breathing\" title=\"3. Practice breathing\">3. Practice breathing<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/joggo.run\/blog\/how-long-does-it-take-to-run-a-mile\/#4-track-your-progress\" title=\"4. Track your progress\">4. Track your progress<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/joggo.run\/blog\/how-long-does-it-take-to-run-a-mile\/#5-run-intervals\" title=\"5. Run intervals\">5. Run intervals<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/joggo.run\/blog\/how-long-does-it-take-to-run-a-mile\/#6-build-endurance\" title=\"6. Build endurance\">6. Build endurance<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/joggo.run\/blog\/how-long-does-it-take-to-run-a-mile\/#7-supplement-your-road-miles\" title=\"7. Supplement your road miles\">7. Supplement your road miles<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/joggo.run\/blog\/how-long-does-it-take-to-run-a-mile\/#8-put-safety-first\" title=\"8. Put safety first\">8. Put safety first<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/joggo.run\/blog\/how-long-does-it-take-to-run-a-mile\/#9-make-a-habit-of-running\" title=\"9. Make a habit of running\">9. Make a habit of running<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/joggo.run\/blog\/how-long-does-it-take-to-run-a-mile\/#10-caffeine\" title=\"10. Caffeine\">10. Caffeine<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/joggo.run\/blog\/how-long-does-it-take-to-run-a-mile\/#11-nutrition\" title=\"11. Nutrition\">11. Nutrition<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/joggo.run\/blog\/how-long-does-it-take-to-run-a-mile\/#12-running-music\" title=\"12. Running music\">12. Running music<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/joggo.run\/blog\/how-long-does-it-take-to-run-a-mile\/#takeaways\" title=\"Takeaways\">Takeaways<\/a><\/li><\/ul><\/nav><\/div>\n\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"mile-time-factors-to-consider\"><\/span>Mile Time: Factors to Consider<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>The time it takes you to run a mile \u2013 that\u2019s what pace is. The pace at which you run a mile depends on several factors:<\/p>\n\n\n\n<ul>\n<li><strong>Fitness level<\/strong> \u2013 Competitive runners build a faster mile pace than beginners. But they don\u2019t do it overnight. It\u2019s a process that takes time.<\/li>\n\n\n\n<li><strong>Age<\/strong> \u2013 Most runners are fastest between 18\u201330 years. But they can work toward a good mile pace at any age.<\/li>\n\n\n\n<li><strong>Sex<\/strong> \u2013 Men have<a href=\"https:\/\/www.livescience.com\/59289-why-men-run-faster-than-women.html\" target=\"_blank\" rel=\"noreferrer noopener\"> more muscle mass<\/a> than women, enabling them <a href=\"https:\/\/joggo.run\/blog\/running-workouts\/\" target=\"_blank\" rel=\"noreferrer noopener\">to run faster<\/a>.<\/li>\n\n\n\n<li><strong>Weight<\/strong> \u2013 A high body weight can slow a runner down. The muscle-to-fat ratio also matters.<\/li>\n\n\n\n<li><strong>Height <\/strong>\u2013 Tall runners may have a longer stride. But flexibility and other factors come into play. Just because a runner is tall doesn\u2019t mean they are faster than a shorter runner.<\/li>\n\n\n\n<li><strong>Genetics<\/strong> \u2013 Some people are naturally faster runners than others. But without training, they may fall behind less gifted but better-trained runners.<\/li>\n\n\n\n<li><strong>Weather<\/strong> \u2013 Temperature extremes, strong wind, and the running surface may slow down a runner.<\/li>\n\n\n\n<li><strong>Altitude<\/strong> \u2013 Higher altitudes mean lower air pressure, which affects the rate at which oxygen diffuses into your blood. This, in turn, can slow you down.<\/li>\n\n\n\n<li><strong>Total distance you have to run<\/strong> \u2013 During longer races, runners cannot sustain a fast speed throughout the event. Long races call for the release of speed at the right time.<\/li>\n<\/ul>\n\n\n\n<p>How long to run a mile depends on your fitness level, running goals, and other factors. Looking at the average mile time is a good way to set realistic mile pace goals.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"average-mile-time\"><\/span>Average Mile Time<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>If you\u2019re wondering what the average mile time is, the answer can vary significantly depending on the runner\u2019s fitness level.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"average-time-to-run-a-mile\"><\/span>Average time to run a mile<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>The average time to run a mile for a recreational runner in good shape is around <strong>9\u201310 minutes<\/strong>, according to<a href=\"https:\/\/outdoorindustry.org\/press-release\/2015-strava-insights-show-cycling-and-running-landscape-in-the-u-s\/\" target=\"_blank\" rel=\"noreferrer noopener\"> data provided by the popular running app Strava<\/a>. That\u2019s twice the time that it takes an elite marathon runner to run a mile.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"mile-time-for-a-beginner-runner\"><\/span>Mile time for a beginner runner<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>If you\u2019re new to running, you can easily add 3\u20135 minutes to that time. As a beginner runner, <strong>12\u201315 minutes<\/strong> is a good time to run a mile. You can and will get faster if you stick to it. But expecting too much too soon is simply not realistic and may only invite injury and disappointment.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"average-mile-run-time-by-age\"><\/span>Average mile run time by age<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>How long should it take to run a mile when you\u2019re young? According to<a href=\"http:\/\/www.pace-calculator.com\/5k-pace-comparison.php\" target=\"_blank\" rel=\"noreferrer noopener\"> data collected from 5k runners in the US<\/a>, most runners are fastest between the ages of 16\u201330.<\/p>\n\n\n\n<p>Men reach their peak pace between 20\u201324 years, for an average pace of 09:30:36. Women reach their peak pace between 25\u201329 years, for an average pace of 11:42:37.<\/p>\n\n\n\n<p>Judging from the same data source, men in good shape continue to run the mile well under 11 minutes up until they are 50. Women run it under 13 minutes up until the same age.<\/p>\n\n\n\n<p>After 50, the average mile pace significantly increases for both genders. For example, men between 55\u201359 run the mile in 12:07.58 while women between 60\u201364 run it in 14:47:58.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"top-tips-to-improve-your-mile-speed\"><\/span>Top Tips to Improve Your Mile Speed<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Are you aspiring for a 9-minute or even an 8-minute mile pace? You have to take it one run at a time.<\/p>\n\n\n\n<p>Reaching your running goals becomes easier if you use the factors you can control, such as running equipment or diet, to your advantage.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1-have-the-right-running-shoes\"><\/span>1. Have the right running shoes<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>According to a<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/28255937\/\" target=\"_blank\" rel=\"noreferrer noopener\"> 2017 research paper<\/a>, wearing lighter shoes could speed up long runs. Researchers found that shoes that are 100 grams (0.22 pounds) lighter, alongside other factors, could enable a runner to <a href=\"https:\/\/joggo.run\/blog\/couch-to-marathon-running-how-long-does-it-take-to-train-for-a-marathon\/\" target=\"_blank\" rel=\"noreferrer noopener\">finish a marathon<\/a> in under 2 hours.<\/p>\n\n\n\n<p>Your <a href=\"https:\/\/joggo.run\/blog\/how-to-choose-running-shoes\/\" target=\"_blank\" rel=\"noreferrer noopener\">running shoes<\/a> should be comfortable, have good but not excessive cushioning, and not weigh you down. They should also match your running gait and the surface you run on.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2-warm-up-and-cool-down\"><\/span>2. Warm up and cool down<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p><a href=\"https:\/\/joggo.run\/blog\/stretches-before-running\/\" target=\"_blank\" rel=\"noreferrer noopener\">Warming up<\/a> before you begin timing yourself readies your muscle for the run. More than reducing the risk of injuries, it helps put your muscles into running gear.<\/p>\n\n\n\n<p><a href=\"https:\/\/joggo.run\/blog\/running-cool-down\/\" target=\"_blank\" rel=\"noreferrer noopener\">Cooling down<\/a> after the run is also important as it helps prevent injuries so you can keep on running toward your mile speed goals.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3-practice-breathing\"><\/span>3. Practice breathing<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Counting your breaths is a simple strategy that can help you avoid uneven breathing patterns that may slow you down. Breathe in and out using both your nose and mouth.<\/p>\n\n\n\n<p>Use <a href=\"https:\/\/joggo.run\/blog\/how-to-breath-while-running\/\" target=\"_blank\" rel=\"noreferrer noopener\">rhythmic breathing<\/a> to align your breathing with your foot strike. Breathe in for 3 seconds and breathe out for 2.<\/p>\n\n\n\n<p>During a hill climb or another demanding part of the run, you can switch to a 2:1 breathing pattern. That is, breathe in for 2 seconds, and breathe out for 1.<\/p>\n\n\n\n<p><strong>Tip:<\/strong> You may want to practice rhythmic breathing as you walk or sit before taking it to your runs.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4-track-your-progress\"><\/span>4. Track your progress<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Use a running journal or app to track your mile <a href=\"https:\/\/joggo.run\/blog\/how-to-determine-your-running-pace\/\" target=\"_blank\" rel=\"noreferrer noopener\">pace<\/a>. It will help you set realistic goals and motivate you to achieve them.<\/p>\n\n\n\n<p>The sense of progress that comes with jotting down run times can be empowering. It can spur you on to compete with yourself and become faster.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5-run-intervals\"><\/span>5. Run intervals<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p><a href=\"https:\/\/joggo.run\/blog\/proven-benefits-of-interval-training-for-all-ages-and-how-hiit-works\/\" target=\"_blank\" rel=\"noreferrer noopener\">Running intervals<\/a> can<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5839711\/\" target=\"_blank\" rel=\"noreferrer noopener\"> improve your running performance<\/a>. It can help you develop stronger muscles while also<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/17414804\/\" target=\"_blank\" rel=\"noreferrer noopener\"> boosting your body\u2019s ability to use oxygen as you run<\/a>.<\/p>\n\n\n\n<p>Plus, it\u2019s a fun way to <a href=\"https:\/\/joggo.run\/blog\/your-guide-to-cross-training-how-it-benefits-you-as-a-runner\/\" target=\"_blank\" rel=\"noreferrer noopener\">cross-train<\/a>. By alternating running at a fast pace with walking, you can avoid the monotony that sometimes comes with running at the same pace.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6-build-endurance\"><\/span>6. Build endurance<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/25164465\/\" target=\"_blank\" rel=\"noreferrer noopener\">Research shows<\/a> that <a href=\"https:\/\/joggo.run\/blog\/workouts-to-build-strength-in-runners-legs\/\" target=\"_blank\" rel=\"noreferrer noopener\">endurance training<\/a> enables your body to adapt to running faster. If you\u2019re new to running, <a href=\"https:\/\/joggo.run\/blog\/how-to-build-muscular-endurance\/\" target=\"_blank\" rel=\"noreferrer noopener\">building endurance training<\/a> into your workouts can lay the foundation you need to increase pace progressively.<\/p>\n\n\n\n<p>Alternate walking with <a href=\"https:\/\/joggo.run\/blog\/how-to-run-faster-and-build-endurance\/\" target=\"_blank\" rel=\"noreferrer noopener\">running and build mileage<\/a> slowly every week. Having a running plan will make everything easier.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"7-supplement-your-road-miles\"><\/span>7. Supplement your road miles<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Increasing your runs can condition your body to withstand the stress of running. It will make your lungs stronger, too. It may bring you results faster than if you stick to running the same distance on repeat.<\/p>\n\n\n\n<p>On the other hand, you don\u2019t want to run too much too fast. Supplement your road miles gradually. Increase your weekly mileage by no more than 10%.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"8-put-safety-first\"><\/span>8. Put safety first<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Strength training helps your build stronger and more balanced muscle groups. Strong muscles will support your joints and bones when running, <a href=\"https:\/\/joggo.run\/blog\/common-runners-foot-injuries\/\" target=\"_blank\" rel=\"noreferrer noopener\">reducing the risk of injury<\/a>. They will also make it easier for you to push yourself harder when you need to.<\/p>\n\n\n\n<p>You want to start slow, though. Whether you choose to go to a gym or train at home, follow a strength training routine for beginner runners.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"9-make-a-habit-of-running\"><\/span>9. Make a habit of running<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Some days, lacing up your shoes and going for a run will seem hard. It happens to all runners. But sticking to your <a href=\"https:\/\/joggo.run\/blog\/10k-in-miles-and-training-plan-for-10k-race\/\" target=\"_blank\" rel=\"noreferrer noopener\">running plan<\/a> is what will make you a stronger, faster runner.<\/p>\n\n\n\n<p>Making running a habit gets easier if you plan your runs at least a day in advance. Rewarding yourself for runs also helps, as does <a href=\"https:\/\/joggo.run\/blog\/running-inspiration-quotes-and-top-tips-to-stay-motivated\/\" target=\"_blank\" rel=\"noreferrer noopener\">joining a running community<\/a>.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"10-caffeine\"><\/span>10. Caffeine<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>A<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/29140142\/\" target=\"_blank\" rel=\"noreferrer noopener\"> 2018 study on trained male runners<\/a> found that <a href=\"https:\/\/joggo.run\/blog\/caffeine-for-runners\/\" target=\"_blank\" rel=\"noreferrer noopener\">caffeinated<\/a> coffee improved mile times. It\u2019s yet another confirmation of the benefits of caffeine for runners.<\/p>\n\n\n\n<p>Remember that coffee is not the only source of caffeine. You can get a healthy dose of caffeine before your runs through healthy <a href=\"https:\/\/joggo.run\/blog\/runners-supplements\/\" data-type=\"link\" data-id=\"https:\/\/joggo.run\/blog\/runners-supplements\/\" target=\"_blank\" rel=\"noreferrer noopener\">supplements<\/a> as well.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"11-nutrition\"><\/span>11. Nutrition<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p><a href=\"https:\/\/joggo.run\/blog\/runners-diet-for-weight-loss-and-endurance\/\" target=\"_blank\" rel=\"noreferrer noopener\">Nutrition<\/a> matters for runners. A<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4008816\/pdf\/40279_2014_Article_149.pdf\" target=\"_blank\" rel=\"noreferrer noopener\"> 2014 review article<\/a> notes the positive effect of dietary nitrates. Found In leafy greens like spinach, lettuce, and arugula, as well as beetroot, dietary nitrates can increase the body\u2019s tolerance to exercise as well as performance.<\/p>\n\n\n\n<p>They\u2019re just one of the food types you can add to your <a href=\"https:\/\/joggo.run\/blog\/diet-for-runners\/\" target=\"_blank\" rel=\"noreferrer noopener\">runner\u2019s diet<\/a>. Fruits and vegetables, oats, peanut butter, nuts, and seeds are others.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"12-running-music\"><\/span>12. Running music<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p><a href=\"https:\/\/joggo.run\/blog\/running-with-music\/\" target=\"_blank\" rel=\"noreferrer noopener\">Running music<\/a> can <a href=\"https:\/\/joggo.run\/blog\/how-to-stay-motivated-while-training-for-a-race\/\" target=\"_blank\" rel=\"noreferrer noopener\">motivate you<\/a> and make your run faster, according to<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3737354\/pdf\/pone.0070758.pdf\" target=\"_blank\" rel=\"noreferrer noopener\"> this study<\/a>. Try running on tracks that have a tempo that matches your <a href=\"https:\/\/joggo.run\/blog\/how-to-improve-your-running-cadence\/\" target=\"_blank\" rel=\"noreferrer noopener\">running cadence<\/a>.<\/p>\n\n\n\n<p>A very fast cadence may not necessarily be better, though. You may want to experiment with different music cadences and see how your body reacts to them.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"takeaways\"><\/span>Takeaways<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A fast mile pace doesn\u2019t come overnight, but the process of getting there can make you stronger and fitter all-around. Here are the things to remember.<\/p>\n\n\n\n<ul>\n<li>Building endurance, developing stronger muscles, and running regularly are all necessary to become a faster runner.<\/li>\n\n\n\n<li>Running intervals can help you improve your mile pace.<\/li>\n\n\n\n<li>Eating more leafy greens could improve your effort tolerance.<\/li>\n\n\n\n<li>Caffeine can boost your running performance.<\/li>\n\n\n\n<li>Logging those miles and tracking your progress can keep you motivated.<\/li>\n<\/ul>\n\n\n\n<p>At the end of the day, if you make running a habit and stick to it, speed improvements will come. It is, literally, a question of time.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><em>References:<\/em><\/h4>\n\n\n\n<ul>\n<li class=\"has-small-font-size\"><a href=\"https:\/\/journals.lww.com\/acsm-healthfitness\/Fulltext\/2008\/01000\/The_utility_of_the_Digi_Walker_step_counter_to.00007.aspx\">Hoeger, W.W., Bond, L., Ransdell, L., Shimon, J.M. and Merugu, S., 2008. One-mile step count at walking and running speeds.&nbsp;<em>ACSM&#8217;s Health &amp; Fitness Journal<\/em>,&nbsp;<em>12<\/em>(1), pp.14-19.<\/a><\/li>\n\n\n\n<li class=\"has-small-font-size\"><a href=\"https:\/\/www.tandfonline.com\/doi\/abs\/10.1080\/17460260600786930\">Denison, J., 2006. Inhibiting progress: the record of the four-minute mile.&nbsp;<em>Sport in History<\/em>,&nbsp;<em>26<\/em>(2), pp.280-288.<\/a><\/li>\n\n\n\n<li class=\"has-small-font-size\"><a href=\"https:\/\/www.tandfonline.com\/doi\/pdf\/10.1080\/00031305.1959.10482612\">Rubin, E. and Holzman, F., 1959. Questions and Answers: The Three Minute Mile.&nbsp;<em>The American Statistician<\/em>,&nbsp;<em>13<\/em>(5), pp.19-27.<\/a><\/li>\n\n\n\n<li class=\"has-small-font-size\"><a href=\"https:\/\/books.google.com\/books?hl=en&amp;lr=&amp;id=dvaGtDu0NTwC&amp;oi=fnd&amp;pg=PT368&amp;dq=how+long+does+it+take+to+run+a+mile&amp;ots=NhxVNWNNJU&amp;sig=_5D8pj7wK43BKgulfnmmhC0tXZY\">Bascomb, N., 2004.&nbsp;<em>The perfect mile: three athletes, one goal, and less than four minutes to achieve it<\/em>. Houghton Mifflin Harcourt.<\/a><\/li>\n\n\n\n<li class=\"has-small-font-size\"><a href=\"https:\/\/www.taylorfrancis.com\/books\/mono\/10.4324\/9780203337585\/roger-bannister-four-minute-mile-john-bale\">Bale, J., 2012.&nbsp;<em>Roger Bannister and the four-minute mile: Sports myth and sports history<\/em>. Routledge.<\/a><\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Improving your running speed and average mile pace is a process. There are no shortcuts. Understanding that is the first&#8230;<\/p>\n","protected":false},"author":5,"featured_media":1608,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_seopress_robots_primary_cat":"14","inline_featured_image":false,"footnotes":""},"categories":[14],"acf":[],"_links":{"self":[{"href":"https:\/\/joggo.run\/blog\/wp-json\/wp\/v2\/posts\/1606"}],"collection":[{"href":"https:\/\/joggo.run\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/joggo.run\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/joggo.run\/blog\/wp-json\/wp\/v2\/users\/5"}],"replies":[{"embeddable":true,"href":"https:\/\/joggo.run\/blog\/wp-json\/wp\/v2\/comments?post=1606"}],"version-history":[{"count":30,"href":"https:\/\/joggo.run\/blog\/wp-json\/wp\/v2\/posts\/1606\/revisions"}],"predecessor-version":[{"id":4007,"href":"https:\/\/joggo.run\/blog\/wp-json\/wp\/v2\/posts\/1606\/revisions\/4007"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/joggo.run\/blog\/wp-json\/wp\/v2\/media\/1608"}],"wp:attachment":[{"href":"https:\/\/joggo.run\/blog\/wp-json\/wp\/v2\/media?parent=1606"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/joggo.run\/blog\/wp-json\/wp\/v2\/categories?post=1606"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}