Q&A for How to Run a 7 Minute Mile

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How do I figure out my speed?

Kai Ng
Certified Running Coach
Kai Ng is a USATF and RRCA Certified Running Coach at Run Coach Kai. Kai has competed in over 55 races and over 15 marathons, and has trained with 16x USA and World record holder Patti Catalano Dillonso. He specializes in coaching runners of all levels and showing people that everyone can be a runner. Kai is committed to helping his clients reach their goals by showing them how to run with proper form and holding them accountable to train consistently.

Kai Ng

Certified Running Coach

Expert Answer

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.

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Question

How can I increase my stamina and endurance?

Kai Ng
Certified Running Coach
Kai Ng is a USATF and RRCA Certified Running Coach at Run Coach Kai. Kai has competed in over 55 races and over 15 marathons, and has trained with 16x USA and World record holder Patti Catalano Dillonso. He specializes in coaching runners of all levels and showing people that everyone can be a runner. Kai is committed to helping his clients reach their goals by showing them how to run with proper form and holding them accountable to train consistently.

Kai Ng

Certified Running Coach

Expert Answer

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.

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Question

How do I control my breathing while running?

Community Answer

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.

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Question

How can you be motivated without listening to music?

Community Answer

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

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Question

My throat gets really sore when I run. How do I prevent this?

Community Answer

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).

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Question

Do I always need to stay on my toes?

Donagan

Top Answerer

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.

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Question

How do I prevent side cramps?

Community Answer

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

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Question

How do I run a seven-minute mile if I have asthma?

Community Answer

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.

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Question

How do I prevent headaches?

Maya G

Community Answer

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.

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My legs hurt a lot while running. How do I prevent this?

Community Answer

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.

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Question

How do I loosen my back, neck, and shoulder muscles?

Community Answer

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

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Question

How should you breathe if you have a stuffy nose?

Live_Simply

Community Answer

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.

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Question

I try running with a partner but I can never keep up. How do I change this?

Community Answer

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.

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Question

How to boost up my stamina for a good run?

Bách Ngô

Community Answer

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.

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Question

How do I prevent myself from fainting when running a 7 minute mile?

Community Answer

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!

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