What Is the Milk Mile? A Look at the Viral TikTok Trend

Learn the rules and risks of this goofy fitness challenge

Co-authored by Monica Morris and Hunter Rising

Last Updated: December 11, 2025 Fact Checked

• Rules
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• Why It’s Difficult
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• Is it dangerous?
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• How did it start?
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• Strategy
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• Video

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If you’ve seen people chugging milk before going for a run, then you’re aware of the “Milk Mile” going around on TikTok. While the rules of the challenge are as simple as running a mile while finishing a few cups of milk, it’s a lot more difficult than it sounds. Keep reading, and we’ll walk you through the full rules for running the Milk Mile, if it’s safe, and how to set yourself up to do well without getting sick.

The Milk Mile, Explained

To run the viral Milk Mile challenge, drink a 8–16  fl oz (240–470 ml) glass of milk and then run one lap around a ¼ mile (400 meters) track. After each lap, drink another glass of milk. Whoever can finish their milk and run the mile the fastest is the winner!

Steps

Section 1 of 5:

Milk Mile Rules

1. 
   Drink a glass of milk before each lap of a 1 mi (1.6 km) run. First, drink a 8–16  fl oz (240–470 ml) glass of milk at your starting point. When you finish your first cup, start your run. After ¼ mile (or one 400-meter lap), stop and drink another glass of milk. By the end of the Milk Mile, you’ll end up drinking 4 glasses for a total of ¹⁄₄–¹⁄₂ gallon (0.95–1.89 L) of milk.

   • The Milk Mile is traditionally done with regular cow’s milk, but some people use chocolate milk or even eggnog to make it more challenging.
   • If you get sick or throw up during the Milk Mile, then you are either disqualified or have to run an extra ¹⁄₄ mile (400 m) as a punishment.
   • Some people attempt to finish a whole gallon of milk before the end of their run, but this is much more difficult.
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Section 2 of 5:

What makes the Milk Mile so hard?

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   Running on a full stomach can cause digestive issues. When you go for a run after eating or drinking something, blood flows away from your digestive system and into your other muscles. Because your stomach isn’t working as efficiently, you’re more likely to get stomach aches, reflux, heartburn, and nausea.

   • Your discomfort may feel worse if you’re lactose intolerant because your body isn’t able to properly digest the lactose in the milk.
2. 
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   Drinking a lot of milk may make you throw up. Your stomach can only hold about 1 gallon (3.8 L) at a time. When you’re doing a high-intensity exercise, such as running, your stomach empties slower. As you drink more milk throughout the run, your stomach fills up and increases your chances of vomiting.

   • ACE-certified personal trainer Monica Morris also notes that throwing up while running is “the body's response to overexertion when it isn't planned.” She explains that going too hard too fast can trigger your body’s response to throw up.
   • Throwing up can lead to dehydration, a sore throat, or acid reflux.
3. 
   3
   Too much milk can cause an electrolyte imbalance. Electrolytes help keep nutrients in your body balanced and support your muscles. When you drink too many fluids and are overhydrated, it flushes the electrolytes out of your system, which can make you feel weak or fatigued, give you headaches, increase your heart rate, and increase your chances of nausea.
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Section 3 of 5:

Is the Milk Mile dangerous?

1. 
   The Milk Mile may be dangerous due to unnecessary stress on your body. Even though it’s not the most dangerous Internet challenge out there, the Milk Mile is still pretty risky to complete. Stomach discomfort, cramping, fatigue, and throwing up are all pretty common side effects during the run, so it’s probably best that you avoid the challenge (unless you’re prepared to endure some physical torment for the bit).

   • If you’re still tempted to run the milk mile, jump down to our strategies for how to do well with the least discomfort.

Section 4 of 5:

How did the Milk Mile get started?

1. The Milk Mile is a combination of the Gallon Challenge and Beer Mile. While it’s not clear where the Milk Mile officially started, it takes influence from multiple viral challenges. The goal of the Gallon Challenge is to finish 1 gallon (3.8 L) of milk in 1 hour. To complete a Beer Mile, you have to drink 1 can of beer before running each lap of a mile run.

   • Some people use the Milk Mile as a fantasy football punishment if you’re the league’s loser.
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Section 5 of 5:

How to Do Better at the Milk Mile

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   Set a slow, comfortable pace. While you may be tempted to rush through the mile, a slower pace will stop your stomach from moving around as much. Rather than sprinting or going too fast, stick to a light jog. Remember: slow and steady wins the race!
2. 
   2
   Choose low-fat or skim milk. Milk with higher fat content starts to coagulate and become more solid when you’re digesting it. If you want to limit how much discomfort drinking the milk causes, skim milk contains more water and will be a little easier to keep down.
3. 
   3
   Sip the milk slowly. Even though the goal is to finish as fast as you can, chugging milk might also make you swallow air. Too much air in your stomach can cause bloating and make you feel uncomfortable during your run, so take smaller sips instead.
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