Fitness
Who would have thought 1,609m could be so brutal? But don’t fret – these expert tips will help you get through the pain.
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A mile seems like an easy distance on paper. After all, it has the word ‘one’ in it. How hard can it be?
Well, if you’ve ever run a mile – as in, REALLY run a mile and given it everything you’ve got, you’ll know just how hard it is. It can take more out of you than a 10km. You’re all-out sprinting for anything between five and 15 minutes. In that time, your heart rate will max out, your lungs will feel like they’re burning and it will take every inch of willpower not to slow down and stop.
Roger Bannister is known globally as the man who first redefined the impossible by breaking the four-minute mile barrier in 1954. His quote regarding the distance is good to bear in mind when you tackle a one-mile race: “The man who can drive himself further once the effort gets painful is the man who will win.”
The current world record stands at 3:43.13 for men, set 20 years ago by Morocco’s Hicham El Guerrouj, and 4:12.16 for women, by Russia’s Svetlana Masterkova in 1996.
Today, one-mile races have seen a rise in popularity, with annual events such as Red Bull Quicksand – where runners tackle sand dunes over a leg-destroying one-mile course – meaning you can add them into your race calendar between bigger races or as a goal in itself.
A training plan for Red Bull Quicksand is covered here, but how should you actually approach a race of this distance? We asked Alexa Duckworth-Briggs, UK Athletics coach in running fitness and We Run Virtual Running Club coach, to give us her expert tips so that next time you take on a mile, the mile won’t win.
1. Sort the right kit
“Minimalist or lighter trainers may make a marginal difference compared to other factors like training, course, weather, fuel, hydration levels, etc.,” says Duckworth-Briggs.
“But often the difference is more mental – having control over your kit decisions and picking items that make you feel stronger or you think will give you an edge may well give you an edge in your confidence and, therefore, race performance.”
2. Don’t go into it cold
Like any race, it’s crucial to spend a little time warming up your muscles pre-race. “Start with easy, conversational-pace running,” says Duckworth-Briggs.
“Slowly add in some drills such as high knees, heel flicks and skipping. Finish with five to 10 bursts at your target mile pace.” After that, you’re ready to hit the start line.
3. Picture yourself crossing the line
“Visualise yourself running strong, tall and with good form,” says Duckworth-Briggs. “Imagine the power in your legs driving them backwards, think about the deep breaths of oxygen that are fuelling you. Visualise the course before you start and have a picture of the finish line in your head to focus on for the latter part of the race.”
4. Pace is everything in a one-mile race
“You should have an idea of your potential race pace from one-mile specific training sessions you have done in the run-up,” says Duckworth-Briggs.
You can also get a gauge from a recent 5km time, too, as whatever that pace was, your one-mile pace should be slightly quicker. “The aim for a mile race is to pace constantly, going out too fast at the start will risk you over-cooking and slowing before the end.”
5. A little less conversation
“You are aiming for the sort of pace where you can only say one word at a time,” says Duckworth-Briggs. “You should be breathing hard but rhythmically – controlled but just within your limit. Aiming for a heart rate that’s 80 percent maximum is a good estimate, but again work from what you have learned in your training.”
6. Look out for hills
Most one-mile races take place on a running track or flat roads. But not all – some throw in, say, a sand dune or two, just to spice things up.
“Check out the profile of the course in advance so you know what you are in for,” says Duckworth-Briggs. “If there is a big hill at the start, take that slightly more gently than your target pace, as it can be easy to burn out early on. Try to keep to a consistent effort level, which will mean your pace slows slightly uphill and speeds up downhill.”
7. Don’t get distracted by stats and data during the race
“Trying to look at too many stats like cadence or pace on your watch during a mile may actually be detrimental to your performance. Focus on keeping your cadence from dropping off in the latter stages of the mile by focusing on backward arm drive instead.”
8. Ignore tricky terrain
“Keep your cadence high, your core and torso strong and let your legs and arms do the hard work. Push on with your planned effort level and aim to keep your momentum high so you don't get bogged down by energy-sapping terrain.”
9. It’s all about your posture
The last 400 metres are always the hardest. By this point, your body will be screaming at you to stop, when in reality you should be stepping things up a gear.
Duckworth-Briggs recommends changing your posture, and untensing. “Look towards the horizon, relax your shoulders, drive your elbows backwards and keep your cadence consistent.”
10. Embrace the pain
There’s no denying that one-mile races are agony, so be prepared to enter the pain cave, but know it’s just temporary. “Have a mantra or phrase to lock into to help you feel strong,” says Duckworth-Briggs. “Think about your form and breathing – it should be fast but controlled. Tick off the distance markers or laps so your brain knows when you get to stop."