I was a freshman on my college track team when I first heard about the “beer mile,” a wild, unsanctioned post-season tradition. The premise was simple: chug four beers, run four laps, don’t puke. What could go wrong?
After the track season ended, my team gathered on a secluded track late at night (again, what could go wrong?). I finished my first beer mile in 7 minutes, 37 seconds, beating nearly all of the boys. My first year of college running had been a struggle, so when I discovered a “sport” I was naturally good at, it was a massive confidence boost.
- Runners alternate between chugging beer and running laps — four beers, four laps, one mile total.
- Serious competitors follow official rules: beer must be at least 5% ABV and consumed from a 12-ounce can or bottle.
- You can be disqualified for leaving behind more than four ounces of beer total. Puking during the race adds a penalty lap.
I never could have imagined that this late-night race would evolve into a serious competition that would take me all over the world. I went on to represent Team USA at the Beer Mile World Classic, winning three consecutive world titles: 6:03 in 2023, 6:06 in 2024, and 5:56 in 2025—a new personal best and the second-fastest time ever run by a woman.
Courtesy of Elizabeth Laseter
The truth is, none of this was a fluke. I spent weeks before each race honing my chugging technique and sharpening my mile speed. While the beer mile may seem like a gimmick, it’s actually a highly strategic, fiercely competitive event. I’ve put way more time and effort into honing my skills for the beer mile than for any of the five marathons I’ve ever run.
What else do people get wrong about the beer mile? A lot. Let’s unpack the biggest misconceptions.
1. “It’s More About the Drinking Than Running”
To excel at the beer mile, you can’t just jog — you have to be able to run fast. Professional beer miler Lewis Kent puts it perfectly in his book, A World Champion’s Guide to Running a Beer Mile. “The best beer milers are elite runners who drink, not elite drinkers who run.”
My 2025 race breaks down to a 4:53 mile and 63 seconds of drinking. While most people get slower over the course of four laps, I’m able to maintain my speed even with 48 ounces of beer in my stomach. World record holder Corey Bellemore, who has run a 4:27 beer mile, can also pull this off.
2. “You Shouldn’t Eat Before a Beer Mile”
Do not run a beer mile on an empty stomach. Just don’t. The times I’ve tried, I’ve struggled to hold down the beer and have come dangerously close to throwing up. It makes sense—due to its higher acidity, beer can irritate your stomach more than other spirits like whiskey or gin.
To prepare my stomach, I’ll eat small, bland meals throughout the day (usually oatmeal or a plain turkey sandwich) so I’m never too hungry or too full. Closer to the race, I’ll eat a banana or some plain white bread (a favorite among beer milers) to create a buffer against the beer.
I’ve also picked up a few tips from Lewis Kent, who trained his stomach to expand before races. One of his favorite pre-race foods is watermelon, which is 92% water and used by professional competitive eaters to help expand their stomachs before competitions.
Courtesy of Elizabeth Laseter
3. “Any Ice-Cold, Light Beer Will Do”
I am very meticulous about my beer choice and its temperature because either can make or break a beer mile. Drinking the beer too cold or too warm might irritate your stomach, while choosing a type that’s too flavorful (like an IPA) could make you queasy quickly.
Depending on the air temperature and humidity, I’ll keep my beer chilled until about 15–20 minutes before the race. It’s not a perfect science, but I know my beer is ready based on how it feels. It’s still well chilled, but has been out of the ice just long enough to take the edge off.
My beer of choice, Bud Light Platinum, is not something I’d recommend drinking for fun. But for a beer mile, it’s perfect. It meets the 5% ABV rule and comes in a bottle, which I prefer over cans because the beer flows out faster. Plus, it has a twist-off cap, which saves precious seconds since you don’t need a bottle opener.
4. “The Last Beer is the Hardest to Chug.”
Actually, it’s the third beer that’s notorious for being the toughest. When chugging, you inevitably swallow air along with the beer, and combined with carbonation, you’re feeling pretty bloated by beer #3.
Burping after the first two beers helps, but here’s the trick that I’ve found to be especially valuable: Strategically leave an ounce or two behind on the third beer. Since you’re allowed to leave four ounces total behind, you should have wiggle room if you’ve been finishing your beers cleanly.
Mastering this is an art since you don’t have time to weigh your beer—for this year’s race, I practiced until I could tell exactly how much liquid was left just by the weight of the bottle in my hand.
5. “You Can’t Practice for a Beer Mile.”
A beer mile might look like a party trick, but winning one requires serious practice. For health reasons (and to avoid getting sloshed on a random Tuesday), I practice with non-alcoholic beer or Topo Chico sparkling water. Topo Chico is aggressively bubbled and actually far harder to drink than beer.
Inspired by Lewis Kent’s training, I designed specific “workouts” to practice drinking while out of breath. One morning, I ran 400-meter repeats down my neighborhood street, stopping to chug a bottle of Topo Chico every other lap. I got some funny looks from parents taking their kids to school.
Another tactic I learned from my teammate Melanie was filling up empty beer bottles with water and chugging them a couple of times a day. Did it help? Maybe. Was it a great way to stay hydrated? Absolutely!
