Want to learn how to run 3 miles without stopping? If you are a beginner, you’ll be AMAZED at how far you can go with a little determination, consistency, and practice.
Here are some tips for training to run 3 miles straight.
If you have already tried to run 3 miles but fell short (and are getting TIRED too quickly), you need to improve your stamina and endurance:
- Stamina can be defined as your physical and mental ability to keep going
- Endurance is your muscles’ overall capacity to keep doing something that is physically challenging.
Of course, the more you run consistently, the more your fitness will improve. However, you have many other things to consider when your goal is to run 3 miles without stopping.
How Long Does It Take to Train to Run 3 Miles Without Stopping?
You may need to prepare for MONTHS before you can run three miles without stopping. You are at risk of injury if you go too far too fast.
Increasing the running distance gradually each week, and decreasing the rest/walk interval, will help you reach your goals without injuries.
How Long Should It Take to Run 3 Miles?
A healthy individual can generally run 3 miles in 30 to 45 minutes.
This means running each mile within 10 to 15 minutes and maintaining a steady pace throughout your run (for a beginner, the average time to run one mile is 10 minutes).
You should be timing your runs – especially if you want to improve your running times and track your progress over time.
There are some factors that might increase your time, including elevations, uneven running surfaces, uncomfortable running shoes, and, of course, taking breaks.
3 Miles Compared to 5K
5K (5 kilometers) is almost equivalent to 3 miles. A 5K race is 3.1 miles long. So it is 0.1 miles (160 meters) longer than 3 miles.
It is an excellent race distance for new and experienced runners to conquer.
A 5K will typically take between 30 seconds and 1 minute longer than a 3-mile run.
How To Prepare Yourself To Run 3 Miles Straight
Running 3 miles without stopping will get easier as you become FITTER.
At first – and for the first few months – you may have to take breaks and slow down your pace, and there is nothing wrong with that!
Aside from general fitness and pace, however, there are other ways that you can improve running performance. And we have listed them down below.
1. Make Sure To Stretch
Stretching is essential before any exercise, including running. Stretching gives your muscles a much-needed warm-up and can help greatly reduce the risk of injuries.
Stretching is also important after running.
This will allow your muscles to relax, as well as reduce the build-up of lactic acid (produced in the muscles during exercise), which can lead to sore, aching muscles.
It is recommended to stretch for at least 5 to 10 minutes before running. Dynamic stretching is ideal before running, while static stretching is better after running.
2. Wear Proper Running Shoes
Comfortable running shoes can increase your ability to run for longer periods while reducing the risk of injury.
In general, ideal running shoes should support the ankle, with a slightly raised heel (the amount of cushioning should be based on preference). Running shoes should also not be laced too tightly.
3. Use Correct Running Form
More importantly than wearing comfortable running shoes, it is important to use the correct running technique.
This will reduce injury and stress on the joints, effectively allowing you to run for longer.
Correct running form involves:
- a level chin
- relaxed shoulders, with a proud posture
- loose, tucked arms, swinging at no more than 90 degrees
- engaged core
- bent knees on each footfall
- feet landing flat (between heel and ball of the foot) underneath the knee, using the ball of the foot to spring into the next stride
4. Get Adequate Sleep and Rest
Sleep is when our muscles do most of their recovery and repair, so it is important to make sure to get adequate sleep and rest before, and between, each of your runs.
By getting a good night’s sleep, you will also have more energy to run 3 miles without resting. You can run for a longer period of time, and you can keep a steady pace for longer.
5. Eat High-Quality Nutrition
In addition to sleep and rest, our bodies need fuelling in the form of high-quality nutrition.
A nutritious diet will improve muscle recovery, as well as provide better sources of energy for our bodies to use on a 3-mile or longer run.
It is important to maintain a consistently healthy, well-balanced diet that involves lots of vegetables, fruit, protein, carbohydrates, and healthy fats.
A poor diet will reduce your performance, as well as your ability to focus and remain motivated.
6. Avoid Elevation
Even the SLIGHTEST elevation can make your muscles work harder, subsequently increasing fatigue and making you tire out faster.
Due to this, it’s worth considering whether your 3-mile route involves any elevations.
While elevations can improve muscle strength, stamina, and endurance, elevations are not ideal for accurately timing your runs or trying to run 3 miles straight for the first time.
7. Take Performance Enhancing Supplements
Natural performance-enhancing supplements can help you to run faster and for longer. Some of the most popular performance-enhancing supplements include creatine and BCAAs.
Creatine and BCAAs are widely used by weight lifters and professional athletes, proven to improve performance, speed up recovery and increase muscle mass. By taking these regularly, you may notice an improvement when running.
8. Use Pre-workout
Pre-workout is another popular supplement used to enhance performance. Typically, store-bought pre-workout supplements consist of caffeine, carbohydrates, amino acids, and other vitamins/minerals.
Pre-workouts can also be a simple source of energy that is consumed before your run. This can be a banana, a portion of unrefined carbs, trail mix, or a source of caffeine – such as black coffee or some form of energy drink.
9. Challenge Yourself
Of course, it goes without saying that, to improve your endurance and stamina to run 3 miles without stopping, you need to consistently challenge yourself.
This is the most effective way to improve your run times, as well as achieve running for long periods without stopping.
There are many ways to make running more fun and interesting. One is to challenge yourself in new ways, like trying to run 3 miles without stopping. Proper preparation will help you enjoy yourself while you’re doing it.
To challenge yourself, you need to make sure that you are setting a new goal each time you run – even if it is something small like running an extra 0.5 miles or running for an extra five minutes.
Always set a new goal that challenges you! And track your progress!
Running Benefits – Summarized
The widely proven benefits of running are:
- improves general fitness
- burns calories and body fat
- strengthens leg muscles, tendons, and joints
- reduces stress levels
- improves brain functions
- increase dopamine and serotonin production
- reduces the risk of medical complications
The Bottom Line
To run 3 miles without stopping – or any distance without stopping – you need to make sure you run on a consistent basis. Track your progress while making sure to push yourself by constantly setting new goals.
Aside from improving your general fitness, there are other ways that you can improve your running performance overall.