This post will cover the suggested amount of running you should do per day.
In addition, this will give you reasons as to why you should run, health benefits, and tips to get you out running.
Why Choose Running?
First off, running is for everyone. Anyone can get up, tie their laces and start going on a daily run.
Jesse Owens, an elite athlete, and 4-time Olympic Gold medalist said;
“I always loved running… it was something you could do by yourself and under your own power. You could go in any direction, as fast or slow as you wanted, fighting the wind if you felt like it, seeking out new sights just on the strength of your feet and the courage of your lungs.”
Running is about freedom first, and benefits second. Of course, there are some advantages to running every day, even if it’s just a short distance, but above everything, it gives you the power to determine how, when, and where you go.
For one thing, you’ll quickly build up your mileage and be able to run further than you ever thought was possible. And once you get used to running every day, it can be pretty enjoyable.
There are no rules for running. However, if you want to increase your running distance and mile time, you can set goals for yourself.
Even a few miles each day can significantly improve your fitness. The best thing to do is put on your sneakers and get outside.
How Many Miles Should I Run a Day?
Depending on your individual fitness level, running goals, and various other factors, you may need to run more or less than others.
However, most experts generally suggest that running 3-5 miles per day is a good goal for most people. This distance can help you maintain a good fitness level without overdoing it and risking injury.
Of course, you should constantly pay attention to your body and avoid overworking yourself.
A study published on Healthline recommends that we should run for 5 to 10 minutes every day at a moderate pace. Doing this can seriously lower your chance of death from heart attacks and other common illnesses.
However, the same study discovered that these benefits peak at 4.5 hours per week, indicating that you don’t need to exercise for multiple hours every day – unless you want to.
If you’re starting, it’s probably a good idea to start with 1-2 miles per day and gradually increase your mileage as you get more comfortable with running.
What is the Average Running Pace?
The average running pace can vary depending on a few factors, such as age, fitness level, and experience. But generally speaking, the average pace for a mile is around 8 minutes.
If you’re running for 30 minutes, you’ll cover approximately 3.75 miles.
However, there’s no need to stick to this pace rigidly – some days, you may want to run faster and further, and on other days you may want to take it easy.
How Many Miles is it Recommended to Run for Weight Loss?
The general rule of thumb is to run at least 3 miles a day to see significant weight loss results.
However, depending on your fitness level and goals, this amount may vary. If you’re just starting out, it’s best to gradually increase your mileage until you reach the 3-mile mark.
According to the CDC Website, adults should do 150 minutes of moderate-intensity aerobic activity, 75 minutes of vigorous-intensity aerobic activity, or a combination of these two each week in order to maintain their weight.
However, because the quantity of physical activity necessary varies widely from person to person, the exact amount of physical activity required is unknown.
You may need to exercise more than the prescribed 150 minutes of moderate-intensity activity every week to maintain your weight.
And if you’re looking to lose weight quickly, you may need to run more than 3 miles a day.
Of course, diet is also an essential factor in weight loss. However, the number of miles you run is crucial if you aim to reduce weight by running.
The Joggo Run app is a handy pocket-sized personal trainer that can help you on your running journey.
With features to help you keep time, set a pace, and maintain a calorie deficit, Joggo will be your new best friend. Boasting in-house specialists to answer your questions and coach you to success, it also gives you a daily summary to help you keep track of your progress.
Taking up running and losing weight has never been easier – you have your own personal trainer in your pocket.
Benefits of Running Everyday
There are many benefits to running every day. For example, running can improve your emotional wellness and be a great tool to help you lose weight and enhance your cardiovascular health.
Let’s discuss the benefits of running in more detail.
Keeps You in Good Physical Shape
Running on a daily basis keeps your body in good physical form, as it is an excellent form of cardio exercise.
Cardio exercise is important for maintaining a healthy heart and lungs. Additionally, running also helps to strengthen the bones and muscles. Of course, don’t forget about the best supplements for any runner if you are pushing yourself to the limit – supplements are great for recovery and injury prevention.
Improves Cognitive Performance
We all know that running is essential for our physical health, but did you realize that it can also help you think better?
A recent study showed that runners who ran 7 miles a day had better memories and executive function than those who didn’t run at all.
Benefits Mental Health
Running improves not only your mental wellness but also enhances your brain function.
Various studies found that running aided anxiety and sadness due to the endorphins released during this activity. It may also improve your self-esteem and mood.
Helps With Weight Loss
Running every day can help you lose weight in a variety of ways.
To begin with, it burns calories, which can result in a decrease in overall body fat. Additionally, running helps build lean muscle mass, which can help increase the number of calories you burn at rest.
We know it can be a difficult task to start if you are overweight, but there are many tips about using running to your advantage to lose weight.
Reduces Risks of Cardiovascular Diseases
Running is an excellent strategy to improve your cardiovascular health and lower your risk of heart attacks and strokes.
Even just a few miles a day can make a big difference. So if you’re looking to improve your heart health, start by adding a few miles to your daily routine.
Drawbacks of Running Everyday
While running does have many benefits, there is a higher risk of injury associated with running too far and too often.
One of the main risks of running every day is the potential of getting an overuse injury or RSI (repetitive strain injury). Therefore, it is important to take rest days and cross-train with other activities to reduce the risk of developing an overuse injury.
Another possible risk is when you become too reliant on running and do not allow your body enough recovery time. This can lead to burnout and could ultimately impact your performance.
Consistency
You should aim to run the same number of miles each day or close to it.
This will help your body adjust to running and prevent injury. If you must miss a day, make sure to make up the miles by running further the next day.
Running too many miles in one day might be dangerous for your health. Therefore, you should never run more than 20% further than what you usually run in a day.
For example, if you usually run four miles a day, you should never run more than five miles.
This extra mileage can lead to injuries, exhaustion, and other health problems.
Risk of Injuries
We have heard stories about what happens when you run excessively. It can lead to injuries, especially if you run too often or do not take proper care of your body.
The most prevalent running injuries are as follows:
- Achilles tendonitis is inflammation of the tendon. The tendon is connected from the calf muscle to the heel and does a lot of work when running.
- Athlete’s knee causes soreness around the kneecap. Overuse, poor form, or weak muscles are common causes.
- Plantar fasciitis is an inflammatory condition affecting the plantar fascia, a tissue band that runs down the bottom of the foot. Overuse or wearing the wrong shoes are two common culprits.
- Shin splints are acute pain felt on the shins from overwork on the muscles around the shin from running.
- Stress fractures are bruises or tiny cracks in the bones. These occur when you are fatigued and your body cannot absorb shocks.
If you’ve been hurt, you should rest and freeze the damaged area. You may also require treatment from a doctor or a Physical Therapist.
If you have persistent pain, it is crucial to see a healthcare professional to get an accurate diagnosis.
It Might Be Boring At the Beginning
You may be perplexed as to why someone would want to run every day. After all, it can be pretty dull to run the same route at the same pace day after day. And you might be worried that you’ll get bored of running if you do it too often.
But just like if you started to learn a new language, you would find it tedious in the same way.
But here’s the thing: running can be fun, and it’s quite easy to get started. All you’ll need is some motivation and a good pair of sneakers.
Tips For Running Everyday
Start Off Slowly
If you’re new to running or coming back from a break, it’s important to ease into things.
Try starting with a walking warm-up for five minutes, then transition into a slow jog for another five. From there, you can gradually increase your speed as you feel comfortable.
Create a Routine
One of the best ways to make running a part of your daily life is to create a routine. Select a convenient time of day and stick to it.
Adhering to your plan, whether it’s morning or night, come rain or shine, is key to learning to love running.
Set Small Goals
To gain the benefits of running, you don’t have to run a marathon. However, setting small goals might help you stay on track. Begin by making a weekly commitment to run three times.
Once you’re consistently meeting that goal, you can gradually increase the frequency or distance of your runs.
Find a Supportive Community
There’s nothing quite like the support of a community to help you stay on track with your running goals.
If you don’t have friends or family who are runners, there are plenty of online communities and running groups you can join.
Invest in the Right Gear
Investing in the proper running equipment might make all the difference. But, first, make sure you have a comfortable and supportive pair of running shoes.
If you are running outside, you should also invest in weather-appropriate clothing.
Make it Enjoyable
Running doesn’t have to be a chore. Just as with anything you do in life, you will enjoy it more if you have fun with it, and it won’t become tedious. So find ways to make running fun for you.
Listening to music or podcasts, running with a friend, or exploring new routes can all help make running more enjoyable.
A Word From Our Expert
Remember that tempo runs and easy miles are not the same thing.
Running each day can help you spread out your overall miles and ensure that you are not overworking yourself on any given day.
This method will also assist you if you decide to increase your mileage. Because your muscles don’t get overly weary all at once, running less miles every day rather than a few times a week will help you avoid injury.
Conclusion
Starting slowly but remaining consistent and having a plan and goals is a great way to introduce running into your life.
Slowly build up your pace, and before you know it, you will be running the recommended 3-5 miles a day and perhaps even signing yourself up for a fun run or a marathon.
Challenge yourself today, download and join the Joggo app and start pushing yourself to do more running, improving your miles, and reaping the benefits.
