Running 1km is not easy for a lot of people when they first start running. You might find you can run for a few metres but then need to slow down because you’re out of breath. When this is the case, how can you run 1km without stopping?
Beginning with interval cardio training will help you in training to run 1km. Run for a minute, then walk for a minute before running again. You can increase the time you run as you build stamina. Cardio training such as skipping will also increase your stamina and help you run 1km without stopping.
Read on to find out more!
How can I run 1km without stopping?
Running 1km without stopping can be quite an achievement if you are not used to running. As a new runner it is a good idea to create a cardio and strength exercise routine to build your running stamina. This could involve activities like skipping, stair-climbing, and core exercises. By building up your strength and increasing your cardiovascular fitness, you are training your body to run further. These two fitness aspects are vital for running for any extended period of time.
When you are going for a run, combine running and walking, also known as interval training. This is one of the most recommended ways to build up your running distance. You start by running for 30 seconds, then walking for 30 seconds. If you feel confident with this timing, you can increase to running for 1 minute and walking for 30 seconds. When that doesn’t feel as difficult anymore, lengthen your running time and reduce your walking time. Before you know it, you will be running 1km without stopping! Below we have more tips for training to run 1km, so keep reading!
How to train for a 1km run
Creating an exercise routine that focuses on cardiovascular fitness and core strength is a great start in training for a 1km run. But there are also a few other steps to take in your training process:
Set a date to begin and continue training to run 1km
The first step with any goal is to get started, so pick your first training day to start learning to run 1km without stopping. Mark that date on your calendar and set reminders on your phone. This will hold you accountable for your start date, especially if you set multiple reminders. Make sure it is a date and time that you have completely free and that won’t be taken over by other commitments. You might be able to find a time to run 1km a day! This way you won’t have an excuse to put off your training.
If the initial time you pick seems to work well the first day, put that time down again for next week. Consistency is key in training to run 1km, as it is with any other goal. Pick your time and commit to keeping to that training.
Have the correct running gear and prepare yourself to run 1km
Before you train to complete a 1km run without stopping, make sure you are prepared with running gear. Lay out your exercise gear ready for your training session because this cues you to put them on. By cueing yourself in this way, you’re preparing your mind and body for a training session. Make sure you have comfortable and supportive running shoes.
You should also prepare an energizing meal and drink plenty of water leading up to your training. Avoid foods that cause inflammation before running. This ensures your body is properly fueled for your 1km run.
Have a 1km running partner
Everything is more fun when you do it with a friend, including learning to run 1km without stopping! So, try and rope in a best bud to be your running partner. This gives you someone to converse with while training, which can distract you from physical exertion. Plus, you get to cheer each other on and hold one another accountable!
Start 1km running training slowly
Make sure you don’t overrun and exert yourself in any of your 1km run training. Your running stamina will come and go across your training which can mean you will run more one day than another. But to consistently run 1km without stopping, you need to train at a speed your body will handle. According to professional running coaches:
You shouldn’t be training at your highest speed, instead run at a speed you can still have a conversation at.
This speed will increase with your fitness levels and help you stay consistent in your running. This method will also get you to a point of running 1km with ease!
Steps for running 1km without stopping
These steps are going to help you when you are attempting to run 1km without stopping. By following them, you should get to a state where running 1km doesn’t seem that hard after all!
1. Break your 1km goal up into smaller distances
As we mentioned, interval training with short distances and increased intensity will help you grow your muscle and build endurance. This will also stop you from becoming exhausted from your running burst. By keeping your energy up, you are more motivated to continue running. You can break your 1km run up into walking, jogging, and running periods, all starting at 30-second intervals. As your fitness and cardiovascular endurance increase, you can change your intervals to jogging and running only. Then you will be running 1km without stopping! This training will also help you maintain a consistent speed for the whole run.
2. Believe that you can run 1km
Your mindset is so powerful in accomplishing your goals, including running 1km without stopping. If you don’t tell yourself that you can do it, then you never will. It is important to have confidence and self-belief because it motivates you to keep going.
You can build your confidence by starting with shorter distance goals. By completing these goals, you will start thinking of bigger goals, like running 1km. You will have proven to yourself that you can achieve your goals if you commit to your training. This belief will motivate you to achieve your goal!
3. Warm-up before each run
It is so important that you warm up before any run because it reduces the risk of injury. Without warming up, you could tweak a tendon, pull a muscle, injure a joint or bone. You will also become more exhausted sooner when trying to run 1km. This will discourage you from finishing the training.
To succeed in running 1km, incorporate smart running warm-ups, allowing your body to warm up and slowly bring your heart rate up. Warm-up exercises can include high knees, squats, planks and mountain climbers. Stretches to do before running include lunges, hamstring/calf stretches, standing quad-hip flexor stretch and lunges with a side bend. Once you have warmed up, you will have enough energy to finish the run without worrying about straining your body.
4. Continuously aim to better your last running distance
Every time you are training to run 1km, challenge yourself. It’s just like building muscle; if you only lift the same weight, you will only achieve so much. Today’s run should exceed yesterday’s run, even if only by a few metres. You can aim to slowly increase your speed from last week’s 1km run training. By aiming to do better than your last session, you challenge and motivate yourself as a runner. When you achieve these goals, your satisfaction from running will increase alongside your motivation. These good feelings will have you aiming and achieving a 1km run without stopping in no time!
While you’re working up to running that 1km, have you wondered if walking and running the same distance is the same? Do you know how many days a week you should walk to get the best benefit from the exercise? There are loads more useful lifestyle and health advice in our Vidar Australia blog.