Running a 10-minute mile -- a pace right on the boundary between jogging and running -- still counts as a vigorous aerobic activity. Avoid trying to achieve your goal on your first run; doing so puts you at risk for injury. You can build up to the level of running a 10-minute mile through gradual practice and increasing your pace over time. The only costs involved in running are for clothing and footwear, and the benefits include better cholesterol levels, a healthier heart and weight loss.
Schedule a time two or three times a week to practice running. A regular, set routine will help you avoid interruptions and distractions.
Wear running shoes that fit well and replace your shoes every 300 to 400 miles. If you average about 20 miles per week, replace your shoes every three to five months. As the cushioning and support wear out in your shoes, your likelihood of injury and pain increases.
Start the timer or stopwatch function on your watch as you begin your practice runs and stop the timer as you cross the one-mile mark. Record your progress to track improvement in your speed over time.
Watch with timing function
A 10-minute mile burns about 100 calories.
Stay hydrated, no matter how far or fast you run. Drink water or a recovery drink before and after your runs.
During warm or hot weather, run early or late in the day to avoid dehydration.
Walk for two minutes to begin to warm up your body. Continue to warm up with dynamic stretches such as lunges, skipping and and high-knees running.
Run at an average of 6 mph on a flat, smooth, clear surface to run a 10-minute mile. Avoid running on hills. The exact speed will vary somewhat depending on your height, leg length and stride length; determine the precise speed needed for your goal.
Breathe deeply to strengthen your core muscles -- abdomen, back and hips. Tighten your abdominal muscles as you go. Imagine pulling your belly button toward your spine.
Reverse directions each time you run a 10-minute mile if you run on a track or follow the track’s signs on which days to run in a certain direction. This will keep you from running around the curves in the same direction and helps even out the pressure on your feet.
Things You'll Need
- Fitness.com: Exercise and Weight Control
- American Council on Exercise: Caloric Cost of Physical Activity
- American Council on Exercise: Are Your Running Shoes Hurting You?
- Fitness Magazine: Everything You Need to Love Walking and Running.
- FamilyDoctor.org: Athletes: The Importance of Good Hydration
- American Academy of Orthopaedic Surgeons: Tips for a Safe Running Program
- Runner's World: Get Ready to Go
Susan Presley has worked in health care journalism since 2007, and has been published in the American Journal of Nursing and other academic periodicals. She received her Bachelor of Arts from Truman State University and a Master of Divinity degree from Louisville Presbyterian Theological Seminary.