The 8-Minute Mile Standard - Deepstash
How to Cope With Intrusive Thoughts

Learn more about exerciseandfitness with this collection

How to overcome unwanted thoughts

How to manage intrusive thoughts

How to change your attitude towards intrusive thoughts

How to Cope With Intrusive Thoughts

Discover 68 similar ideas in

It takes just

10 mins to read

Running in Proper Form is Important

Running in Proper Form is Important

Running is an essential function that every human should be able to perform correctly. But most people don’t.

Running quantity has trumped quality for a long time.

This isn’t elitism, or about having to be fast to run, but rather the necessity of needing a good base of speed in order to be safe.


1.11K reads

Speed Over Distance

Speed Over Distance

Basic running technique has to be established before work can begin on speed and inefficiencies.

This includes:

  • learning to land on the mid-to-forefoot,
  • having a relaxed jaw,
  • hands at or just below 90 degrees swinging lightly with the opposite leg,
  • landing softly,
  • a slight forward lean from the ankles, and
  • a good posture.


650 reads

Speed is often overlooked, but is a very important factor

Speed is often overlooked, but is a very important factor

Every human should be able to run a mile in 8 minutes with proper form.

If you can’t run an 8-minute mile, there’s a good chance you’re not able to open up your stride, quicken your cadence, or don’t have adequate muscle conditioning for the length of your run. 

This is a sweet spot for beginner to intermediate runners to improve their running form and speed.

To run stronger and faster, address the following three major inefficiencies before speed training and taking on the miles. 


554 reads

Unable to Open Up Your Stride

Unable to Open Up Your Stride

There are two possible issues if you are unable to open up your stride:

  1. your mobility, or
  2. the way you land and carry over to the next stride.

If mobility is the issue, look at obvious problem areas. Are your hip flexors tight? Can you dorsiflex your ankle properly without discomfort? A few weeks of mobility drills for problem areas should increase your stride length. 

If your mobility is okay, assess the landing and carry over phase of your running.


415 reads

Unable to Open Up Your Stride (cont.)

Unable to Open Up Your Stride (cont.)

  1. Upon landing on the mid-to-fore foot you should :
  • focus first on pushing back and off of the foot,
  • then transitioning into quickly extending the leg behind, and
  • lastly pulling the heel back towards the butt,
  • then forward to carry in to the next step and
  • complete the motion.
  1. By maximizing not only the push, but also the extension and pull of the leg, you will maximize the power and length of your stride.
  2. This will also help you keep proper muscle engagement throughout the run.


328 reads

Cadence is Too Slow

Cadence is Too Slow

  1. A common problem with beginning runners is they simply are not turning over their feet quick enough.
  2. Efficient running occurs at 180 steps per minute. It is common for beginners to run with a cadence of 140 to 160 steps per minute.
  3. At these low cadences, you are either :
  • spending too much time on your landing, adding unnecessary height to each step, or
  • your muscles are not properly engaged. 


368 reads

Lack of Muscle Endurance

Lack of Muscle Endurance

  1. While running, the muscles of the posterior chain and core should be engaged throughout the stride.
  2. When many runners learn the push, extend, and pull method of the landing, they often become sore in the hamstring and gluteal muscles because they are not used to this muscle engagement during a run.
  3. The same goes for sore calves and ankles when they learn the proper way to foot strike. This is why changing running technique should be done gradually. 
  4. If conditioning is an issue, a combination of concentric and eccentric leg exercises will help add muscular strength, stability, and control.


271 reads

Lack of Muscle Endurance (cont.)

Lack of Muscle Endurance (cont.)

Exercises to create a stronger runner include:

  1. calf raises,
  2. reverse lunges, and
  3. barbell hip thrusts.

Plyometric exercises like box jumps or jumping lunges are also fantastic for conditioning and develop explosive power.

When working on plyometric exercises, it is important to not rush through them.

Every rep should have maximum explosiveness and muscular contraction.

Do not do plyometrics to muscle failure.


259 reads

Adding Speed and Mileage

Adding Speed and Mileage

Working on sprints will increase your VO2 max, conditioning, explosiveness, mental fortitude, and lean body mass.

Beginners should start with shorter distance sprints, anywhere from 50-200 yards. Once you are better conditioned, incorporate longer distances like quarter-mile sprints.

The final progression would be half-mile and mile interval sprints; however, these are reserved for more advanced runners. Sprints should be treated like plyometric exercises. Recover fully between sprint sets and every sprint should be a maximum effort with excellent form. 


234 reads

Adding Speed and Mileage (cont.)

Adding Speed and Mileage (cont.)

Once you have built a decent base through strength development and speed work, you can start to expand the mileage. Increase your mileage as long as it falls around the 8 minute per mile rule.

Train running anywhere from 2 to 6 days per week, but

  • for every distance-running workout, do one workout focusing on inefficiencies and speed work for beginning and intermediate level runners.

The 8-minute mile rule is a fantastic way to work on weak spots and create efficient running form, all while progressing quickly and safely. 


218 reads

Adding Speed and Mileage (cont.)

Adding Speed and Mileage (cont.)

Figure out which part of your running form is lagging and work specifically on that issue.

Then work on speed while slowly increasing the mileage within an 8 minute per mile time frame. 

Eg, if you can run 2 miles in 18 minutes, look for limiting factors, work on speed, and wait to move on to 3 miles until you can run 2 miles in 16 minutes.

However, if you can’t maintain the same form from mile 1 throughout your run, then there is no reason to increase mileage, and it is in your best interest to improve technique at your current mileage.


203 reads

Run Right, or Don‘t Run

Run Right, or Don‘t Run

If you want to run to improve your health, then learn how run the right way or you’re far better off walking.

  • If you have had any joint pain, shin splints, foot pain, tendon pain, or complete stagnations in your running within the past 6 months, check your form and speed.
  • Even as a recreational runner, I still check in with my coach each month for a review and an outsider’s perspective because I’d rather have perfect running form now, than play shoulda-woulda-coulda sitting in an orthopedic surgeon’s office when I am 60.


264 reads



Lawyer turned Artist Visionary Curator & Gallerist. Empowering self-love and joy through art & words. 💝 Instagram :


Explore the World’s

Best Ideas

200,000+ ideas on pretty much any topic. Created by the smartest people around & well-organized so you can explore at will.

An Idea for Everything

Explore the biggest library of insights. And we've infused it with powerful filtering tools so you can easily find what you need.

Knowledge Library

Powerful Saving & Organizational Tools

Save ideas for later reading, for personalized stashes, or for remembering it later.

# Personal Growth

Take Your Ideas


Organize your ideas & listen on the go. And with Pro, there are no limits.

Listen on the go

Just press play and we take care of the words.

Never worry about spotty connections

No Internet access? No problem. Within the mobile app, all your ideas are available, even when offline.

Get Organized with Stashes

Ideas for your next work project? Quotes that inspire you? Put them in the right place so you never lose them.


2 Million Stashers


5,740 Reviews

App Store


72,690 Reviews

Google Play


Don’t look further if you love learning new things. A refreshing concept that provides quick ideas for busy thought leaders.

Shankul Varada

Best app ever! You heard it right. This app has helped me get back on my quest to get things done while equipping myself with knowledge everyday.

Sean Green

Great interesting short snippets of informative articles. Highly recommended to anyone who loves information and lacks patience.

Ashley Anthony

This app is LOADED with RELEVANT, HELPFUL, AND EDUCATIONAL material. It is creatively intellectual, yet minimal enough to not overstimulate and create a learning block. I am exceptionally impressed with this app!

Jamyson Haug

Great for quick bits of information and interesting ideas around whatever topics you are interested in. Visually, it looks great as well.

Ghazala Begum

Even five minutes a day will improve your thinking. I've come across new ideas and learnt to improve existing ways to become more motivated, confident and happier.

Giovanna Scalzone

Brilliant. It feels fresh and encouraging. So many interesting pieces of information that are just enough to absorb and apply. So happy I found this.

Laetitia Berton

I have only been using it for a few days now, but I have found answers to questions I had never consciously formulated, or to problems I face everyday at work or at home. I wish I had found this earlier, highly recommended!

Read & Learn

20x Faster





Access to 200,000+ ideas

Access to the mobile app

Unlimited idea saving & library

Unlimited history

Unlimited listening to ideas

Downloading & offline access

Personalized recommendations

Supercharge your mind with one idea per day

Enter your email and spend 1 minute every day to learn something new.


I agree to receive email updates