The 1% Club
10 of Clubs
Run a Daily Mile
Medium Level
Running a daily mile (1.6 km) is a chance to get outside, stretch your legs, and feel awesome.
Consistency is key so the more you stick with it, the easier it gets.
Running a mile a day is easier than you might think! Here’s how you can get started:
- Start Small: If a mile sounds like a lot, start with shorter distances and build up. You can begin with a half mile and increase every week.
- Set a Route: Pick a safe, familiar route. It could be around a park or school track.
- Warm-Up: Start with a quick warm-up. You can do some light stretching or walk for a few minutes to get your muscles ready.
- Pace Yourself: You don’t have to sprint the whole mile. Find a pace that feels good for you. If you’re struggling, it’s okay to mix running with walking.
- Make it Fun: Listen to your favourite music, run with a friend, or set little challenges for yourself, like trying to beat your previous time.
- Cool Down: After you’ve finished, take a few minutes to walk and cool down, then do some stretching to help your muscles relax.
- Healthy heart: Research has found that just 5 to 10 minutes of running a day is the perfect amount for a healthy heart.1
- Increase physical activity and fitness.
- Improves your mood: When you run, your brain releases endorphins, also known as ‘feel-good hormones’.
Researchers have found that doing The Daily Mile is awesome for your lung health! They get stronger and better at helping you breathe. This means you can run faster and play longer without getting tired.2
It was also found to be really good for your heart and helps you stay active, so you are ready for any adventure!3
Small changes CAN make a big difference – that’s what the 1% Kids’ Club is all about.
Website
Further information on The Daily Mile:
Why-It-Works-080720.pdf (thedailymile.co.uk)
https://www.communitycommons.org/collections/The-Daily-Mile-An-Implementation-Guide
Videos
- Set aside just 15 minutes for The Daily Mile, focusing on the time rather than the distance. Most children will end up running at least one mile during this period.
- It’s a social and non-competitive activity, so kids can run with friends and chat with peers or teachers if they like. There is no need for special kit – children can participate in their school clothes without needing to change.
- If you have young children, planning your runs thoughtfully can really help. Try squeezing it in on the way to or before school. Begin with just a quarter of a mile, and over a few weeks, you can build up to a full mile.
- Keep the pace easy, around 13 to 14 minutes per mile. You could track your Daily Miles to see how far you can “travel” together—maybe even around the world!
- Brustio PR, Mulasso A, Lupo C, Massasso A, Rainoldi A, Boccia G. The Daily Mile Is Able to Improve Cardiorespiratory Fitness When Practiced Three Times a Week. Int J Environ Res Public Health. 2020 Mar 22;17(6):2095. PMID: 32235688; PMCID: PMC7143074.
https://doi.org/10.3390/ijerph17062095 - Mainous, A. G., 3rd, Essa, J. R., Sauer, S., Bennett, R., Keck, S., & Jo, A. (2023). The Daily Mile: The Impact of an Elementary School-Based Exercise Program on Pulmonary Function. Family medicine, 55(10), 677–679.
https://doi.org/10.22454/FamMed.2023.976789 - Hanna, L., Burns, C., O’Neill, C., & Coughlan, E. (2023). A Systematic Review of the Implementation and Effectiveness of ‘The Daily Mile’ on Markers of Children’s Health. International journal of environmental research and public health, 20(13), 6203.
https://doi.org/10.3390/ijerph20136203
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