Q&A for How to Run a 7 Minute Mile

Download a metronome app! Just tap a button in the app every time you land on the ground, which helps calculate your cadence. You can also count your steps manually, if you'd like.

Slowly increase your running workouts. You might start with a 10-minute run, and then work your way up to 15 minutes and 20 minutes.

Controlling your breathing is tough, but it is very important. Breathe in through your nose and out through your mouth. You might find that this will take your mind off of being tired, and it will definitely help prevent cramps. Keep practicing and soon it will become natural.

Think about something while running, such as favorite TV show, or how much faster can you go.

Make sure you are hydrated as this could be due to dryness in your throat. If you don't run often, you may want to think about not drinking much in the half hour before the competition (to avoid a stitch).

No. Sprinters run on their toes at the very beginning of a race. Middle-distance runners land on their heels and push off from their toes.

Breathe through your nose, not your mouth. Remember to breathe slowly and steadily.

Use your inhaler, or don't run it. Practice running on a treadmill first, so if you can't take it, you're in a safe place.

Make sure to drink plenty of water before and after the race. If that doesn't help, try taking pain medication. Also try to avoid salty food.

Leg pain of various kinds during or after running is very common, especially if you think about all the pressure you're putting on your body. What part of your legs are hurting? If it's a muscle problem, you can try KT tape. Talk to your coach and consider seeing a doctor if it doesn't get better as you get into better running condition.

Relax them and do some shoulder and neck rolls, then reverse the direction of the roll.

Whether you have a stuffy nose or not, we all run while breathing out of our mouths. Try to breathe in through your nose and out through your mouth, if you can. Not only will this help you breath more easily, but it'll also help prevent cramps.

Ask your partner to slow down a little bit so you can keep up, then ask them to gradually increase their speed after you've had more practice. Alternatively, choose another running partner.

Sleep well the day before, eat something that has a lot of energy but won't make you feel sick before the run, like a banana, or an energy bar.

Slow down a bit. Feeling faint is because of a lack of blood (because your muscles are demanding too much oxygen), or too much of it because your heart is pumping too fast. Your body is concerned to keep the blood pressure in your head at an even level. So it will make you feel faint to get your head down at a lower level if it's too low. On the other hand, if there is not enough oxygen to keep your brain happy, it will stop working so well causing (hopefully temporary) unconsciousness. So slow down if you feel faint!