How to Run a Mile Without Losing Energy

You're rounding the first lap of your run and already your legs feel like lead. You can't seem to make it a full mile without running out of energy. Some simple lifestyle changes such as getting more sleep and eating a healthy, pre-workout snack may give you the extra boost you need to succeed.

Instructions

    • 1

      Consider reasons you may be lacking energy. If you were able to run a mile without any difficulty last week and suddenly find yourself dragging at the half-mile mark, something has changed. Are you recovering from an illness? Sleep-deprived? Anxious about a project at work? Address stressors in your life that may be impacting your athletic performance before you try to improve your run.

    • 2

      Get more sleep. In a fast-paced culture, it can be hard to turn off the computer and television and go to bed. Chronic sleep-deprivation can make even advanced runners feel sluggish, so it's worth your while to get to bed on time. Aim for at least seven hours of sleep per night. Go to bed and get up at the same time every day so your body will settle in to a routine.

    • 3

      Pace yourself. A seven-minute mile may be your dream, but you won't get there in a day. A common mistake made by novices is to run too fast. See if you can make a full mile at an easy pace -- slow enough that you can carry on a conversation with a friend. Keep that pace for a few weeks, then increase your speed just a little.

    • 4

      Fuel your body. If you run first thing in the morning, you've been fasting since dinner the night before. You burn about 1,100 calories just sleeping, according to Martica Heaner, M.A., M.Ed., so by morning your body is starved for energy. Eat a light, carbohydrate-dense breakfast within the hour before you run. A piece of fruit, smoothie or bread are all good options. Avoid high-fiber carbohydrates which may cause you to cramp. If you run later in the day, you probably don't need a snack unless the run is part of a more intense workout.

    • 5

      Exercise outdoors. Running on the treadmill in the basement is boring. Fresh air and sunshine may give you an extra energy boost -- particularly if you head outside for your run in the morning. Don't forget to slather on sunscreen to protect your skin.