It is time for the one-mile running challenge

Why go with a mile?

For runners (and walkers) of all abilities, a mile (1.6 km) is a reasonably short, measurable, and doable distance. You get to select the test for you. You will increase your running confidence as you see improvements week after week, whether you are a beginner looking to run a mile without stopping or an advanced runner looking to run a mile faster. The best part is that training for a mile can be incorporated into your regular running schedule or even serve as the catalyst for a comeback to running.21-Day Healthy Living Challenge Book Buy Now

Why less may be better

As recreational runners, we typically work up to a 5k distance before extending our distance and speed. We don't often reflect on closer distances. Most neighborhood races, parkruns, and events concentrate on 5k and beyond as well. However, this does not imply that all running objectives must be based on these distances. Having a fresh focus this December, when time, energy, and motivation can be in short supply, may be exactly what you need. It will give you motivation to run, a personal challenge, and some much-needed balance as the holiday season begins.. It won't take very long, either. You can achieve any of your New Year's resolutions much more quickly if your mile.

Approaching the month

Finding a nice, clear mile route nearby is the first step in starting your mile project. I advise you to locate a well-lit, open area of path in the second half of your neighborhood 5K route. This can also be effective if you are fortunate enough to have access to a running track or a well-lit green space. Finding your starting point is the next step once you have the mile measurement. How much time do you currently need to cover that mile? Before you start the clock, make sure you've warmed up sufficiently. Your weekly check-in will be this mile section, and as the weeks regards this section.

For Novices

You should still follow the same instructions as above by finding a nearby bright route and measuring one mile in the middle of it, even though your mile may currently involve more walking than running. In the early weeks, try to follow a walk/run strategy within the mile with plenty of breaks. Walk as a warmup and cooldown either side of the mile markers. By the end of the month, after a slow and steady buildup, you will be able to run that mile continuously. At first, don't put too much pressure on yourself; once you establish a regular schedule of leaving the house three times per week, you'll start to notice the benefits.

For development

If you have been regularly running 5k or more this year, you can incorporate this mile focus into your weekly running schedule. Track your time over that measured mile distance at least once a week, even if you don't incorporate it into every run. Note it down and track the gradual improvement. Make sure you are properly warmed up before beginning. For your body to get used to running faster and shorter distances, you can also incorporate shorter speed intervals into your midweek runs. To improve, keep in mind that rest and recuperation are also essential. If you prefer to measure your distance as the final mile of your local parkrun, the drawback is that it is quite a mental challenge to run one mile quickly.the idea of a goal and the company of others might keep you going.

Additional uses for a mile

If running is not your thing this winter, you can still give yourself a different mile challenge where the goal is to walk a mile as frequently as possible rather than to see how quickly you can complete it. Think about how much fresh air you currently breathe. Consider taking 15-20 minutes each morning to walk one mile before beginning your workday, or walking a mile during each lunch break. Bring your children along on a scooter or bike. Some of them might enjoy the competition brought on by the ticking clock as well. Keep in mind that you get to choose the mile challenge, and it need not involve only running.

A fantastic opportunity to take on a challenge and do good for yourself and others is charity runs like the GOAL Mile. Featured Image: Dan Sheridan/INPHO

For Charities

Keep an eye out for any neighborhood Christmas charity events that might give your mile challenge a little more flair. Long-running in Ireland, the GOAL mile is a festive one-mile charity run that will be held this Christmas in many towns all over the nation. Find one in your area, sign up, and give the charity some extra focus while giving yourself the chance to "race" your mile and see how fast you can go when you are running with a group. This family is also wonderful, the chance to get everyone outside to run or walk during the holiday season.

finishing the year strong

When our winter term began in the middle of November, I gave my running groups the challenge of completing this mile. Already after three weeks, it is inspiring to see how far they have come and how much more motivated they are as they incorporate "the mile" into their training. But to enjoy these advantages, you don't have to be a part of a group. You can get going right away. Set your intention for the December mile rather than waiting for the onslaught of January challenges to overwhelm your social media feeds. If you need accountability, gather your friends or family, or go it alone for a solo fresh air escape from everyone.

Let this challenge be your gift to yourself as you prepare for the onslaught of holiday pressures that will come in December.

Enroll for free in one of The Irish Times' Get Running programmes in the interim. Choose the eight-week programme that best suits

Beginner Course: A programme that will transition you from inactivity to a 30-minute run.

Those who can fit in a run a few times per week should do so.

For those who want to advance to the 10km distance, there is a 10km course. I wish you luck!

Running classes and coaching programmes offered by ForgetTheGym.ie founder and running coach Mary Jennings are now available for registration.21-Day Healthy Living Challenge Book Buy Now