PDF download Download Article PDF download Download Article

Are you looking for ways to run a faster mile? Many people find that their speed plateaus at a certain point. Fortunately, with the right training and mindset, you can shave a significant amount of time off your mile. Whether you're entering a race, trying to pass a military physical fitness test or just looking to challenge yourself, you can use the strategies and training routines in this article to boost your speed around the track.

Things You Should Know

  • Make sure your shoulders are back, your head is held high, and you're staring straight ahead as you run. Running with good form will help you run faster.
  • Try using shorter strides. Long strides actually slow you down.
  • Practice sprinting, running hills, and going for long runs. Doing all of these things consistently will help you improve your mile time.
1

Take shorter strides.

PDF download Download Article
2

Do 1 long run a week.

PDF download Download Article
5

Pace yourself.

PDF download Download Article
  1. While it’s great to be motivated and want to improve your mile time right away, working out too much too quickly can lead to injury. Shave off your mile time gradually, and be patient with yourself as you work toward your goals.[6]
    • Be sure to incorporate 1 to 2 rest days into your weekly routine. Rest days give your muscles a chance to recover, which actually makes them stronger over time.
    • Some runners see results in a few weeks, but some have to wait months until they see any change. Rest assured that you can reach your goal if you give yourself enough time.
  2. Advertisement
6

Run with good form.

PDF download Download Article
  1. If you’re struggling to shave seconds off your mile, take a step back and examine your form. If you are slouched or flat-footed, that could be the reason why your mile time isn’t improving. Keep your shoulders back and stare straight ahead, and run with your head held high.[7]
    • Look at the horizon, not at your feet. Tilting your head at this angle will align and straighten your neck and back.
    • Keep your shoulders level and loose. If they start to come up toward your ears, then stop running and shake them out or stretch them gently.
    • Place your arms at a 90-degree angle and allow them to go forward and backward instead of across your body. Keep your fists unclenched with your finger lightly touching your palms.
7

Set a goal for yourself.

PDF download Download Article
  1. Whether it’s a specific time limit or how many seconds you want to shave off, start out by creating a goal that’s both attainable and motivating.[8] Your goal might be:
    • “I want to run a 7 minute mile.”
    • “I want to shave 30 seconds off of my mile.”
    • “I want to get down to a 10 minute mile.”
    Usain Bolt
    Usain Bolt, Olympic Sprinter

    Hard work pays off. "I think a lot of people, they see you run and they say, ‘it looks so easy, looks effortless’. But before it gets to that point, it’s hard; it’s hard work."

  2. Advertisement
13

Drink plenty of water.

PDF download Download Article

Run Faster and Longer with this Expert Series

Are you a beginner runner or trying to get to the next level? With time, dedication, and the right strategy, you can increase your speed and endurance. Use these expert articles to improve your running today!

Expert Q&A

Search
Add New Question
  • Question
    What is the best way to build endurance?
    Kai Ng
    Kai Ng
    Certified Running Coach
    Kai Ng is a USATF and RRCA Certified Running Coach at Run Coach Kai. Kai has competed in over 55 races and over 15 marathons, and has trained with 16x USA and World record holder Patti Catalano Dillonso. He specializes in coaching runners of all levels and showing people that everyone can be a runner. Kai is committed to helping his clients reach their goals by showing them how to run with proper form and holding them accountable to train consistently.
    Kai Ng
    Certified Running Coach
    Expert Answer
    Take it slow. Get your heart beating at a steady pace instead of working overtime. You don't have to feel exhausted and drained to have a good run!
  • Question
    What if you're not a fast runner, what will help you to keep running and not stop?
    Community Answer
    Community Answer
    Try not to think about stopping, or even how hard it is not to. If you can "disconnect" your mind from your body, it will be easier not to stop. You don't have to be a fast runner for good endurance. If the problem is cramps, or other sharp pains in your side, learn to exhale on your left foot landing on the ground - it will happen less. Everything comes gradually, so don't be surprised if it is still hard; one day, you wont have to stop.
  • Question
    How do I keep running if I get really tired?
    Community Answer
    Community Answer
    If you start getting tired when you're running, slightly change your pace. You can start to jog until you regain your breath, but you should never stop.
See more answers
Ask a Question
200 characters left
Include your email address to get a message when this question is answered.
Submit
Advertisement

Reader Videos

Tips

  • Go to the bathroom before you run. It sounds silly, but a full bladder can be a major distraction.

Tips from our Readers

  • If you drink too much water right before your race, you will feel sick and maybe even puke during your race. Drink little sips right before you run. I speak from personal experience!
  • Do not look at the person in front of you and get distracted. This increases the pressure that you won't be fast enough and will probably just make you slow down more!
  • Listen to music. Try to listen to songs that have a beat that matches your pace. This will help you run faster because you will be running to the beat of your song.
Submit a Tip
All tip submissions are carefully reviewed before being published
Name
Please provide your name and last initial
Thanks for submitting a tip for review!
Advertisement

About This Article

Kai Ng
Co-authored by:
Certified Running Coach
This article was co-authored by Kai Ng and by wikiHow staff writer, Hannah Madden. Kai Ng is a USATF and RRCA Certified Running Coach at Run Coach Kai. Kai has competed in over 55 races and over 15 marathons, and has trained with 16x USA and World record holder Patti Catalano Dillonso. He specializes in coaching runners of all levels and showing people that everyone can be a runner. Kai is committed to helping his clients reach their goals by showing them how to run with proper form and holding them accountable to train consistently. This article has been viewed 1,537,768 times.
12 votes - 95%
Co-authors: 166
Updated: October 2, 2024
Views: 1,537,768
Categories: Track Running
Article SummaryX

To run a fast mile, start by setting a specific goal for your time and focus on achieving that in your training. Next, find a running buddy to help motivate and encourage you as you train. Before you run for time, warm up with a few sprints in order to get your heart rate up. Also, make sure you’ve stretched before you start running to prevent injury. While you’re running, keep your shoulders level and your chin up to maintain the right form and go faster. For a training plan that can help you increase your pace, read on!

Did this summary help you?

Thanks to all authors for creating a page that has been read 1,537,768 times.

Reader Success Stories

  • Jacob Smith

    Jacob Smith

    Apr 18, 2016

    "I followed your steps to run the mile in track better. I didn't stretch before a run, and I shaved 45 seconds..." more
Share your story

Did this article help you?

Advertisement