Marathon Training Tips for New Runners Part Six: The First Mile

Previous articles in this series –

Ok, you got your motivation. You got your gear. You know where you’re going to run, right? No? Oh, well good thing I’m writing this article then!

Your first run is very important. If it goes well, then you might actually want to go out running again. If not, then it’s much harder to wiggle your butt into those running shorts the next time.

My opinion for the first run: go to a high school track. It’s soft, which means your body won’t be as sore the next day, and you can time yourself more easily. Also, it has far fewer distractions than a street run, so you can focus more on your stance, style and breathing. It took me 2 months before I could run and talk in multiple sentences at the same time, so don’t be discouraged!

Another safe way to start running is a treadmill. Honestly, in humid or rainy conditions who wants to run outdoors? I don’t. You can get a gym membership or buy your own treadmill. I’d say buy a trial membership to make sure you like the gym and running on a treadmill before signing up for a full contract or buying your own equipment.

Now, for the First Mile. You might not finish it in your first, third or ninth training run, but it will happen. The most important thing is to keep a constant pace. Trainers say that if you can’t say even a brief sentence while running, you’re running too hard. Try starting out at a 15 minute/mile pace. That’s 4 miles per hour on a treadmill. Take walk breaks when you need to, but don’t stop altogether unless you feel like passing out or puking. Keep your body moving.

I just ran for the first time since the 15 K run I talked about last week. I took a long break between the 15k run and now, and I miss what training allowed me to do. When I started training, I ran a 15 minute mile. During training, I was able to push myself to do a 9 minute mile once, and normally could do a 10 minute mile. This week, I did 2 miles in 28 minutes and wanted to puke afterwards.

Friend, keep your body moving. It’s going to be painful at times, but remember this: You’re training yourself to go 26.2 miles in one stretch. The first run will be painful, but you’re starting now so that Ultimate Run will be that much easier.

Now, Go Out and Run!