7 different miles in 7 days

If a mile a day is going to work for you you have to be creative. It’s fun to think of different ways in which you can run your mile. I have planned your week for you in this post. 7 different miles in 7 days. I would be really keen to know how you get on. Any more suggestions then please let me know.

Day 1

Choose a mile route you have never done before. Time it and measure it using your smart phone. Enjoy exploring and making it as different as you can to the ones you have done previously. Take foot paths and turnings that you have thought about taking but never had. Run for 2 minutes and have a 30 second break in between. If you go over the mile then don’t worry, it’s fine. Make it as close to the mile as you can.

Day 2

Do the same route as day 1 but in reverse. You don’t need to measure it this time as you know it’s a mile. Try to beat your time from day 1. Run all the way or do some faster sections. Use landmarks such as lamp posts or parked cars in the distance to accelerate to.

Day 3

Drive to a hill in your local area and park near by. Jog to the foot of the hill put don’t include this distance in the mile. This hill is going to be your playground for the next 15 minutes (or less). Run to the top of the hill without stopping. Don’t look at the top but concentrate on your feet moving, imagine someone at the top with a rope pulling you up. There is no rush but you mustn’t stop. Use the down hill as your cool down. You can walk if you want but you’ll probably find the feeling of free fall with gravity is enough. Lean forward a bit and you will get down with little effort. Feels like flying!

Day 4

Pack your running gear into a ruck sack and head for a nearby city. I live about 30 minutes by train from the centre of London so perfect for this. Go to a hotel and use their toilets to change into your sports gear. Head out and run for a mile through the streets. You may want to do some planning in advance using something like mapmyrun online. Choose your time wisely. I find early evening best when commuters have started their journey.

Day 5

Go back to the day one route and do some high intensity interval training. The pattern below works for me and gets my heart pounding and breath shortening no trouble.

2 min warm up – slow jog
20 sec very fast
20 sec cool down – walk
20 sec very fast

Repeat until you have completed your mile. Structuring in this way in some ways is more satisfying than the ‘random’ approach.

Day 6

Find a local park to run in. Often our parks especially in the UK are underused and are associated with childhood. Some of these parks are beautiful and have good car parks. Drive to one and enjoy the change of scenery. Even better cycle to one and you’ve done a bit of cross training as well. Using the park map will tell you the best parts , maybe a lake or a stream or a secret woodland garden. You could have a look online before hand.

Day 7

This is treat day. Run to a pub about a mile away and have a drink. Enjoy yourself – have a few and be merry. Walk back if you want to. Take a change of clothing in a ruck sack if you want to make a night of it. Combine this day with a meal out with friends – take your friends on the run with you.

Why not make tomorrow your day 1? Of course you don’t need to run the days in the order suggested! The whole idea of this habit is to find what works for you.



5 mile a day running hacks to make you work harder

If you want to get fitter i.e feel better and lose weight then you will need to add some challenge into your runs. Here are 5 possible ways of doing this. I I will write more soon.

1. Try to beat your last time for a mile. Choose a mile known to you and time yourself. If you took 14 minutes yesterday try for 12 minutes today. Make the walk breaks shorter and increase your speed by 10%. Just do what feels good for you. Don’t go mad bit just work a bit harder gradually.
2. Incorporate a hill into your work out. If you don’t have a hill near you then drive to one and do your mile up and down it.
3. If you usually have a few walk breaks which is fine then try to run your mile without any. If this is too daunting then run as far as you can without stopping at all.
4. Try some high intensity interval training. I have started doing what is called Tabata training during my daily mile routines. Basically you run as hard as you can for 20 seconds and then rest (walk) for 10 seconds. This is repeated 8 times. After the eighth repetition you really feel it.
5. Run out for half a mile and make a note of the time. Turn around and run back. Reset your timer and your challenge is to best your out time. See how much can you beat it.

What strategies do you use to add more challenge to your runs?


Would you like to be profiled on this site

In addition to my posts I would like to profile other running bloggers on http://www.milerunner.me. Each month I will be profiling two bloggers. If you would like to be profiled then please email me using the address runamiletoday@gmail.com with the answers to these questions.

1. Tell me a bit about yourself and a bit about your blog.

2. Why do you run?

3. How does running make you feel?

4. Where do you typically run?

5. What is your favourite place to run?

6. What distances do you cover when you go out. Does it vary or are you consistently the same?

7. What is your best achievement in running?

8. Have you any tips to avoid injury?

9. Are there any gadgets that you use on your runs? Any apps that you can recommend?

10. And finally………How do you keep yourself motivated?


Running through the mile a day dip

What is the running dip?

When you first start running a mile a day it feels good. You have made a conscious decision to do regular exercise and a mile a day seems a worthy and manageable plan. After the first mile on day one you feel like it’s the best thing in the world. Not too far, it doesn’t take up too much time and you have burnt off a few calories. Your metabolism has been supercharged. The next few days are also fine but as you approach a week you may be heading into a dip. Your motivation may be not as sharp as it was, your legs could be a little tired and you may be thinking of a few excuses each day not to run. All of these thoughts and feelings are a sign you may be entering a dip and in danger of quitting. It’s important to get yourself out of this dip quickly. The dip happens to us all from time to time and these ten suggestions will hopefully help you accelerate out of the out of it.

1. Remember you don’t have to run all the way. Try walking for a minute every two minutes. If your legs are tired then walk quickly all the way for a mile. Adjust your walk breaks depending on how you feel. There is no shame in walking. Remember you are running every day and most days you won’t be walking at all.

2. Think about the miserable alternatives of not doing this: Lower metabolism, weight gain, feeling a little guilty, hot sweaty claustrophobic expensive gyms, chunks of your day spent on exercise wasting your evening when you could be socialising. The list could go on and on.

3. A break of a regular healthy habit that you have spent time building up. With a healthy habit of running a mile a day you can afford to have a few unhealthy habits in the day. Mine is a pint of real ale.

4. Add variety to your runs. Run for something pleasurable such as a frothy coffee or a glass of cold white fizzy wine. Run somewhere completely different such as a city you have never been to before- run from one famous land mark to another. Take to the countryside and find a huge hill to train on. Sometimes a bit more effort can also get you out of the dip! How about some faster segments?

5. Have a mindful run. Leave your phone or watch at home. Choose a route you know and go slow. Tune into all sensations: the wind, your footsteps on the ground, the sound of traffic, birds and other people passing you. If you feel like walking then walk. Just do what your body is telling you to do.
6. Use your run to do a mini task such as post a letter, go to the bank, visit a friend. When you reach for your car keys think. Can I run for part of it?

7. Ask friends and family if they want to join you. Running with other people and coaching other people the techniques you have learnt is a superb way to keep motivated and avoid the dip.

8. Use music to motivate you. Run to the rhythm of the beat. Change your pace with the beat. Sometimes I have used my playlist to time me. I run for the entirety of the first track then walk for the next track etc . Choose a playlist of about 15 minutes in total and choose tracks about three minutes long.

9. Run for 0.2 miles and then run back again. Repeat until you have completed your mile. Each time try to increase your speed by 10 percent. Start with the first 0.2 nice and slow. You should feel exhausted when you have finished.

10. Read running magazines such as runners world and follow runners blogs. WordPress makes this very easy.

These are just ten motivators. There are probably many more. Just remember running a mile a day is a good thing and ultimately can transform your life. After a month you will feel great and you will have run more than a marathon without realising it.

Enjoy your running. Any questions you may have then please ask. Please comment freely.

If you would like to guest post on your experiences of running a mile a day then please email me at runamiletoday@gmail.com


Tips on running a mile a day whilst on holiday

I am currently on holiday in Cyprus and am loving my mile runs everyday. The runs take about 15 minutes out of the day including getting ready and mean that I have a regular dose of exercise keeping my metabolism up and securing a bit of ‘me’ time. People generally don’t put exercise and holidays together but there is no reason why you shouldn’t continue – you will, I promise feel much better for it.

Here are a few tips on running a mile whilst on holiday.

1. Choose your time wisely. I find running first thing in the morning is best or just before showering for evening meal. Avoid hot times and if you have to apply plenty of sunscreen. Try not to run full up.

2. Take extra care of pavement curbs and uneven surfaces. The last thing you want is some awful injury. Watch crossing roads too especially if the country you are in drive on a different side of the road to what you are used to.

3. If you are on a beach holiday then try to choose a coastal route I am very fortunate where I am at the moment of an excellent flat coastal path easily accessible from the hotel.

4. Don’t feel that you have to run all the way. In fact I would discourage it. Why not take some photos on route or run for a coffee for half a mile then set back. Remember you are on holiday and treat these runs as ‘holiday’ runs.

5. Avoid the temptation of the gym. Yes it is tempting to use the hotel treadmill but avoid at all costs. You have an excellent chance of seeing new things and exercising somewhere different. Make sure you take advantage of it.

6. Encourage others to go with you. It’s more fun with others and they will help you to be and stay motivated. If you are in a hotel or other complex you may be able to put a flyer on a notice board asking others to join you.

7. Use a smart phone app to measure your mile. Turn off data roaming as you do it. Once you know a good route you can leave your phone in your room the next time.

8. Make sure you run everyday. Leave your running stuff somewhere obvious as an easy reminder.

So enjoy. You have no excuse, hangover or not, get out there and let me know how you get on


How to cope with the hard and heavy run

Sometimes you set out on your mile run and your legs just don’t want to move. They feel heavy, your stomach feels full and your breathing does not seem to be as fluid and as easy as it usually is. The run can simply feel too hard.

Here are a few things to do if this happens to you – and it will!

  1. Don’t go out too quickly. Slow your pace down and just allow your legs to take you. Don’t put more effort in that you have to.
  2. Don’t be afraid to walk for a bit. There is no shame in this – after all you are running every day. If you are finding it difficult then you are finding it difficult and you will just have to accept it.
  3. Try to run when your stomach isn’t too full. I only eat within an eat hour period during the day and exercise during the sixteen hours I’m not eating. This tends to be early in the morning. When I do run on a full stomach it is difficult and they are never my best runs. I try to avoid this.
  4. Realise that you are only running a mile and before you know it, the run will be over and you will have done the exercise for the day.
  5. You may need a rest day. Running a mile a day is brilliant if you can do it but for some it is very much the ideal – and that is fine. Running every other day is still excellent and maybe today you should just have a rest. If you run every other day remember that is still seven marathons a year. I would say though that if you start out on your run you should continue and just walk it. Just think of the fresh air.
  6. Try changing the time of day that you go out. I find runs after a very hard day at work difficult. Usually the run will be just what I need to kick myself out of lethargy but sometimes if I have mentally had it just doesn’t happen.
  7. Listening to music can help to make the run seem easier. Getting into the rhythm of a strong beat is sometimes all that is needed – give it a go.
  8. This might sound crazy but sometimes picking an object in front of you such as a lamppost or post box and running to it fast can make the slower bits seem easier. For instance if I run fast for 30 seconds, walking afterwards seems ridiculously slow and normal paced running seems easy.
  9. Run with someone else – Ask a friend to go running with you. Go for a coffee afterwards. Enjoy yourself and have an incentive to run.
  10. Remember that you are committed to exercises every day and that you’re onto something good here. Just enjoy your mile but if you can’t do it you can’t do it. There is always tomorrow – but make sure you go.

Thanks for reading. Hopefully these tips will help you.

Anyother tips are gratefully received as always.