How To Master The Mile Run

Source: The Buckley Bark

Lindsay Fabricant: Grade 7

Do you wish you were more prepared for the mile run this year? This fall, I came up with a bunch of ideas to prepare for the long-distance run. However, after I ran the mile, I found that some of these plans weren’t as successful.

As we all know, it is important for us to stay healthy all year long. Here are some suggestions to help any student prepare for the mile run and stay fit:


Other than running, there are some helpful stretches and exercises that you can start two weeks before the mile run.

The first exercise is a sit-up. If you haven’t done a sit-up before, to start off, line up your feet on the ground and lie all the way down so that your knees are facing up and your feet are flat on the ground. While lying on the ground, cross your arms on your chest. Slowly come up and touch your elbows to your knees and then go back down and repeat. Doing these about 50 times per day would be helpful.

The second exercise is a v-sit. First, lie on the ground. Slowly, lift up your back, arms, and legs at the same time. You should be balancing on the ground by your backside. When you come up, bend your knees, and your arms will hug your knees into your chest. You can lie back down again, but make sure not to touch the ground. Doing this exercise about 20 times really helps your core.

The third exercise is a push-up. If you don’t know what this is, in a push-up, you have to place your hands directly below your shoulders. Keep your back straight and aligned with your legs. Bend your arms down as low as you can without touching the ground. Then come back up. Doing this about 15 times per day with a steady rhythm would help build arm, back, and core strength.

The next exercise is a plank position. Plank position is similar to a push-up. Instead of going into a pushup, bend your arms and lay your forearms on the ground. Keep your back and legs in a straight line, without your lower back sticking up. Hold this position for as long as possible. If you think you are doing the exercise wrong, you can check yourself in front of a mirror. This is a very helpful core-strengthening exercise that you also might enjoy.


It is important to stretch your arms, legs, and back before running a mile. You can also try doing lunges. In a lunge, you take a large step forward and bend your front leg. Keep your back straight. You should feel a stretch in your hamstring. It is very important to stretch your legs before you run.

Eating Healthily:

It is also important to make sure to eat healthy meals before the mile run. Starting the week before, you should make sure to eat lots of vegetables in your meals. It is also important to eat a variety of colored foods. Eating fruit at lunch will also provide valuable nutrients. During the day of the mile run, make sure to eat a healthy breakfast. Don’t eat any sugary cereals, since breakfast is the most important meal of the day. When you are at school, consider making a sandwich or a salad with lots of vegetables that you can find at the salad bar. You also should include some carbohydrates that give you energy.


After considering exercises, stretches, and eating, then it is time to focus on sleep. Make sure to go to bed early the night before the run, at about 7:00 or 8:00 p.m. You will want to have lots of energy the next day. Getting a good night’s sleep is crucial. Also, starting the week of the mile, you should consistently go to bed at an appropriate time. This way, you can keep up your energy for the week. In addition, sleep reduces stress. It is important not to be stressed on the day of the mile run, so you can be as relaxed as possible.

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