When Does Running a Mile Get Easier? (With 5 Actionable Tips!)

Running can be a difficult habit to get used to. However, many people choose to get into this activity to improve their cardiovascular health. Eventually, running will get easier and feel routine.

Generally, running a mile becomes easier after 90 days of having a consistent workout routine. Although some people will notice the improvement sooner, others might take longer to get used to running. It will depend on your current cardiovascular health, pace, form, and motivation. Be patient with yourself while you train your body to run. 

Keep reading to learn everything you need to know about when running a mile gets easier.

Why is running the first mile so hard?

Running your first mile is a difficult task. Your body isn’t used to taking on this new activity load, and you could overthink your first mile, making it seem harder.

Several factors can make your first mile harder than you expect:

  • You don’t know how to pace yourself – If you don’t pace yourself during your run, you can get tired, and the rest of the mile feels grueling. Learning how to pace yourself for a run takes practice. 
  • Your body isn’t used to consuming this amount of oxygen – Running is a physically demanding cardiovascular activity, requiring you to consume a lot of oxygen. If you’re new to running, it’s likely that your body isn’t used to this much oxygen. 
  • You’re not drinking enough water – People must stay hydrated while they run. If you’re new to running, you might have trouble drinking the correct amount of water initially.
  • You’re struggling with motivation – Since running your first mile is physically demanding, you might have a hard time finishing your mile mentally as well. It’s challenging to motivate yourself to finish a task that feels difficult. 
  • You don’t know the best running form – One of the main things beginning runners struggle with is mastering their form. If you have a bad running form, your body might hurt more than necessary while you run. 
  • You’re not sure how to breathe – You can feel out of breath during your first mile. You might need to remind yourself how to breathe while you run to avoid this problem. Since you’re intaking more oxygen, you’ll want to breathe through your mouth and nose

Should your first mile be the slowest?

It would be best to have your first mile be the slowest.

Starting slow will make things easier for you mentally and physically and is the best way to teach your body how to pace itself and prepare yourself mentally for your mile.

If you overexert yourself on your first mile, it could discourage you from running in the future. You must encourage yourself by taking it easy the first time. 

Your first mile should be the slowest so you can get a decent baseline of what to expect for future run times. Pushing yourself too hard when you’re new to running can make it harder for you to recover

When does running a mile get easier?

The time it takes for your body to adapt to running depends on who you are and the activity level you’re accustomed to. For example, if you’re the type of person who works an active job, it might be easier for you to adapt to the strains of running. Alternatively, it could take longer for your body to adapt if you work an office job.

Exercise is a habit that takes time to build, and running is no exception. You should give yourself 90 days to get used to running if you maintain a consistent exercise routine.

If you get sick or need to take time away during these 90 days, then it could take longer for you to get used to this activity. 

If you’re already fit, you’ll have an easier time getting started running. People who work out often have the core strength to adjust to different activities. If you already live an active lifestyle, you may feel running comes naturally to you. 

How long does it take to condition to run a mile?

The time it takes to condition your body to run a mile depends on your pre-existing activity level.

If you don’t exercise often, it could take months to condition yourself to run a mile. Alternatively, if you’re already active, you can condition your body to run a mile in a few weeks. Listen to your body, and don’t worry too much about whether or not you feel like you’re taking too long to condition for a mile run. 

As a beginning runner, you should focus on improving your time instead of comparing yourself to others. You should be easy on yourself if you must take frequent breaks during your first few running sessions.

How can I make my mile easier to run?

Fortunately, while you train your body to run a mile, there are ways you can make this easier.

To reduce your running stress and make things easier on you physically and mentally, you should:

  • Pace yourself
  • Listen to music or an audiobook
  • Find somewhere nice to run
  • Focus on yourself
  • Be mindful of your internal dialogue

Keep reading to find out how each of these can help make that first mile easier.

Pace yourself

You shouldn’t push yourself too hard during the first two running sessions.

If you push your body past its limit, you could discourage yourself from running in the future.

Find a comfortable pace and stick to it throughout your run. You can increase your pace when you become comfortable with this activity. 

Listen to music or an audiobook

Listening to music can help your run feel less bothersome and help you have fun.

When you’re running to a beat, you can enjoy the sound of music instead of focusing too hard on your body or how long you’ve been running.

If you’re not a music fan, you can listen to an audiobook to pass the time

Find somewhere nice to run

Running at home or at your local gym can get tiresome after a while.

If your environment is stale, consider finding a lovely nature trail to run Instead. This can help you feel connected with nature and improve your mood while you run.

You’ll want to check the weather before choosing a trail to ensure you stay comfortable.

Focus on yourself

Running with a group of friends can be fun to pass the time together and encourage each other to keep up the activity.

I you’re comparing yourself to the people you run with, you could create a negative mindset and want to quit. Concentrating on your own progress would be best instead of comparing yourself to others. 

Even if you choose to run in a group, try to avoid comparing yourself to other runners.

Be mindful of your internal dialogue

When you’re a beginner, running is going to be difficult.

If you’re constantly thinking about how hard that activity is, it will be unpleasant for you to continue.

Be mindful of your internal dialogue and how you speak to yourself during your run. Encourage yourself to improve instead of focusing on how hard the activity feels.