How to Jog a Mile

How to Jog a Mile

We are searching data for your request:

Forums and discussions:
Manuals and reference books:
Data from registers:
Wait the end of the search in all databases.
Upon completion, a link will appear to access the found materials.

Friends can help you get motivated, but don't push yourself beyond your limits.

David De Lossy/Valueline/Getty Images

If you've heard the old adage, "the journey of a thousand miles starts with a single step," then you already have some of the advice you need to help you jog a mile. No matter what the goal, tackle it one step at a time. Start by focusing on the proper gear and warm-up, and then focus on small goals that will help you make it to the finish line.


Get your doctor's OK to start jogging, if you haven't exercised in while. Even at a slow pace, jogging is an intense exercise and you should make sure you're in the right physical condition to start.


Wear comfortable clothing and shoes that will be comfortable for exercise and jogging. If you plan to jog on a regular basis, find a running store in your area and have the staff assess your running gait -- or the way your foot strikes the ground -- so they'll be able to recommend a pair of shoes that will provide you the support you need. If you're only planning to jog once, a pair of cross-training shoes will probably work fine.


Drink about 17 to 20 ounces of water in the two to three hours before your run, recommends the American Council on Exercise. Drink another 8 ounces 30 minutes before your run.


Strap a pedometer or GPS tracker to your wrist, arm or beltline, or find a track in your area that is open to the public. If your goal is to run a mile, you'll need some way to track when you've actually run that mile. On a track, four 400-meter laps is a mile. With a pedometer, you'll have to assess your stride length so the pedometer will read your distance accurately; check its owner's manual for instructions on how to do that. A GPS monitor, meanwhile, should tell you the distance you've run, though since it relies on access to satellites, it might be off if you're jogging near a lot of trees or tall buildings.


Warm up your body by walking for about five to 10 minutes. Following that, perform some dynamic stretches. Kick your legs forward a few times each, and perform arm circles and head rotations. Lift each leg and rotate your ankles a few times.


Practice good form as you start jogging. Keep your back straight and your arms in a comfortable position, hands unclenched, swinging them from in front of your chest to near your hip bone in an alternate pattern from your legs. Breathe through the mouth and make strides of a comfortable distance -- neither too long nor too short. When your feet hit the ground, aim to have the middle of your foot hit the ground first, and then roll onto the ball of your foot as you push forward into the next stride. If you hear a "slapping" of your feet on the ground, you're creating too much impact with your heel. Focus on landing less on the heel and more on the midfoot, advises "Runner's World."


Set a small goal for now. If you can run a whole mile without stopping, great, but many people can't when they first start out. If you're using a track, set a goal to run around the track one time without stopping to walk. If you're using a pedometer, set a goal to jog for 500 steps, which equates to one quarter of a mile. If you feel good and can keep going after that goal, repeat that goal another three times until you've made it to the end. If you need to, walk for a little while and then start up again. When you first start out it's OK to do a jog-walk combo; just aim to jog a little more each time you get out for a jog.


Cool down by walking slowly for five to 10 minutes.

Things Needed

  • Athletic shoes
  • Comfortable clothing


  • Having a good attitude is important when jogging or running, and many people stop jogging before they need to because they're not in the right mental state.