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You Can Run a Mile Without Stopping

Reach Your Fitness Goals!


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  • Great article. This is a goal for myself to begin my running plan, lot"s of ideas and support from SparkPeople Community. this site is fantastic!!! - 4/4/2012 1:33:16 PM
  • I want to do this! I have not been very consistent with my training. I get out of breath so easily. (I smoked for 30 years. Quit 5 years ago). I will make it a mile without stopping! - 3/15/2012 1:50:44 PM
  • I'd even suggest a slower approach to heavier non-runners. When I began I went 30 seconds and thought I'd die. (I was only at a setting of about 4.7 on the treadmill so I was not trying to sprint!) Well, I kept doing it and then would add small increments at a time.. like up to 45 seconds and than finally got to one minute, than 1.5 minutes. Now after working on this for a couple of months I can now go about 2 minutes OK. Its OK to be gradual and work your way up on the time. I've even done 5 minutes twice. Wear a heart monitor to know when you are overdoing it. Good luck everyone and keep upping the time just a little bit at a time - that seems to work for me and prevents injuries. - 2/8/2012 3:24:38 PM
    I think I am going to try this. My first fitness goal for 2012 is to be able to run 1 mile without stopping. This looks like a perfect plan to help make this happen. - 12/16/2011 9:20:45 PM
  • I have never ran in my life except from someone. My mom always raised my sisters & I saying that "girls do not run". We never followed an exercise routine but hey I was only 118lbs when I married at the age of 20. Then I got pregnant & my husband became abusive so I leaned to food for support. Well now after 1 ex-husband, 1 new wonderful husband, 1 more pregnancy & 15 years & 265lbs later I have started the Couch 25k. Although I can only make it through the first 15 minutes of the program for week one ( been doing it for 3 weeks). I have lost 6.5lbs & found that I actually like to run!!!
    - 9/10/2011 10:28:19 AM
  • I have osteoaritis in my lower back but I can walk 8 miles everyday. Tried running once and had to take pain meds for 2 days and couldn't walk more than 5 miles. Took 2 weeks to get back to my normal pace of a 15 min mile. Running is not for everyone. - 7/23/2011 1:24:41 PM
    I want to run the Race for the Cure this year and I have been working at jogging a mile. I was doing my mile on the treadmill at 4 - 4.5mph and I would finish around 15 minutes. I went for an outdoor jog with a friend and she told me I was WALKING. I tried to jog at her pace and almost died!!! I now go for outdoor jogs (which seem harder than the teadmill, but I like them) by myself and am working at doing a .5mile at a bit faster pace. I thought once I am comfortable doing the .5mile at the slightly faster pace I can add distance. I'm not sure if this is the right approach but it is my current task each day.
    - 3/21/2011 11:02:23 PM
  • Oh NO I CAN'T!! - 1/24/2011 9:05:52 PM
  • Oh NO I CAN'T!! - 1/24/2011 9:05:44 PM
  • I tried a running program not too long ago, with not as much success as I had planned. I'm thinking it was because I pushed myself too hard and I thought if I went faster I'd train faster. NOT!! This time, I'm going to follow THIS program and start at a more slower, comfortable speed. Why push myself when I end up setting myself back? Great article! Loved it! - 7/26/2010 6:53:07 PM
  • I was so happy when I ran my first mile, I do not think I have ever done that, even as fit teen, praise the Lord it feels like I have finally accomplished something more than just battling for numbers with the scale.

    - 7/6/2010 12:20:34 AM
  • Thanks for this. I have been working with running about a minute to a minute and a half with a bout 3 minutes in between, but I am going to follow the chart and run more slowly so that I can run for longer periods of time. - 6/26/2010 10:08:51 PM
  • I decided to start running again. I haven't done it for years. I thought, "I'll see how far I can go before I 'need' to walk.'
    I made it the full mile. I ran a mile. I can still do it! Thank you for motivating me with this article. I'm a runner again. - 4/17/2010 12:42:53 AM
  • "they start out running way to hard" should be "they start out running way too hard

    --the grammar police - 3/22/2010 11:31:38 AM
  • The first thing that came to mind when reading "setting a fitness goal" was run around the park, which is mile. So this article was perfect for me. Thanks - 3/3/2010 10:27:44 AM

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