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The Benefits of Running 2 Miles a Day + How to Get Started

Running 2 miles a day can be beneficial for runners of all fitness levels. Whether you’re a beginner or are wanting to maintain a running base during the off season, running two miles a day is an effective strategy.

Is running 2 miles a day good?

Yes, running two miles a day is great for both the body and mind. It can be helpful for beginners who are working on increasing their mileage or preparing for a 5k. In addition, it can also be beneficial for more seasoned runners who are looking for a way to maintain their fitness during an off season.

However, just like any fitness routine, there’s always a risk of injury. It’s important to work your way up to running 2 miles a day gradually and safely, always listening to your body.

Will running 2 miles a day tone my body?

If you continue running 2 miles a day consistently you will certainly tone your body. This activity level is enough to burn calories and help build lean muscle, without damaging your body by doing too much.

Your running 2 miles a day transformation will likely be a gradual one, but if you work your way up to two miles as a beginner, you will certainly see some results.

Will running 2 miles a day help me lose weight?

Just as running two miles a day will help tone your body, it can also help you lose weight. Running two miles burns a significant number of calories – for most, it’s somewhere between 150 and 250 calories. This calorie burn will add up over time, even if you change nothing else in your lifestyle.

If you’re really hoping to maximize your weight loss, combining running 2 miles a day with healthy adjustments to your diet can increase the number of calories you burn each day.

Although most beginner runners work their way up to two miles as a way to build endurance and get in shape, but there are many other benefits as well.

Benefits of Running 2 Miles a Day

After running 2 miles a day consistently for some time, you’ll probably be surprised by the benefits you discover. While most expect some weight loss or muscle toning, there are quite a few others as well. Here are some of the most common benefits of running 2 miles a day.

Improves self confidence

The satisfaction of setting a goal, working towards it, and then accomplishing it usually makes us feel proud. This sense of accomplishment will appear consistently if you stick to your goal of running 2 miles a day. You’ll feel proud, accomplished and confident each day.

Burns calories

Whether you decide to start running 2 miles a day to lose weight or not, the act itself burns calories. Running burns, on average, about 100 calories per mile. This number varies depending on your size, shape, gender, weight and many other factors – but no matter what, you’ll be burning extra calories.

Increases mental strength

Running 2 miles a day takes incredible willpower. You might be incredibly motivated in the beginning, but over time, the activity might lose its appeal, you might be tired, or just tempted to quit. However, continuing to pursue your goal and consistently getting out there will increase your mental strength and fortitude for future challenges.

Help reduce stress, anxiety and depression

A great way to help reduce negative emotions is to load yourself up with positive ones. And what better way to do so that by completing an activity that produces endorphins on a regular basis? These feel-good chemicals are naturally released after exercise, helping you purge stress and reduce anxiety or depression.

Propels other healthy lifestyle changes

If you’ve ever made a healthy change in your life, you’ve probably discovered that completing the goal motivates you to work towards others. Consistently running 2 miles a day will help shift focus to the healthy aspects of your lifestyle, likely encouraging you to make more.

Although running 2 miles a day has the power to help improve your health both physically and mentally, the transformation might occur gradually and over time. Here’s what to expect as you work towards your goal of running two miles a day.

Running 2 Miles a Day Transformation: What to Expect

Week 1-2

During the first week of running two miles a day, you’ll likely be very motivated. The actual runs themselves might feel a bit tough, but the motivation you feel will help you power through.

You’ll probably be a bit sore or stiff this first week if your body is not used to running every day, but you likely won’t feel anything extreme. You also probably won’t notice any weight loss this first week, but might feel more hungry than usual.

Week 2-3

The second week of running two miles a day is usually one of the most physically challenging. This will likely be the time when your aches, pains and soreness really start to appear. Your body will now be trying to adjust to a new activity level and it might take some time to adapt.

During this week, you might begin to notice the start of some physical changes, but it probably won’t be too much yet. Many runners struggle mentally this week as well, as they hope to see more drastic changes after two weeks of effort, but still don’t.

Week 3-4

The third week of running 2 miles a day will probably be when your body starts to find its groove. The pains and soreness will begin to subside, and a daily run will feel routine.

This is also the week when most runners start to notice some small physical changes. Whether you’re getting more toned or finally seeing a few pounds lost – it will be incredibly motivating.

Week 4+

After the fourth week of running 2 miles a day, your body and mind know what to expect. You will gradually become more toned until your body reaches its plateau. Getting out the door for a daily run is now routine and takes little mental effort.

Whether you’re starting from zero or are coming off of a training season, there will always be some bumps along the road as you adjust to running 2 miles a day. Here are a few tips to get you over the hurdles and started in your new routine.

Running 2 miles a day will transform your body and mind. Here are 7 tips to get started running every day for weight loss and health. #runningeveryday #runningstreak

How to Start Running 2 Miles a Day

Increase distance with a walk/run method

If you’re a beginner, it might take some time to work your way up to running two miles. One of the best ways to increase your running time and distance is to use the run-walk method.

Over the course of a few days or weeks, gradually decrease the length of your walking intervals and increase the length of running. Before long, you’ll be ready to get rid of the walking intervals all together.

Work your way up gradually

When you’re planning to continue running 2 miles a day for a while, it’s important to increase mileage safely. Starting out too hard or too fast will set you up for injury, likely ending your journey not long after you begin.

Take your time as you create a routine of running every day, giving your body time to adjust to the consistent activity. Taking a few extra days or weeks to establish consistency in the beginning will usually help you continue for longer.

Keep some easy runs

Running every day can be dangerous if you never give your body a break. However, running 2 miles a day is a safe distance to complete – as long as you take some days easy.

If you’re planning to really push yourself to achieve big results, remember that you’ll need some easy days in there too. Plan a few days each week to slow down the pace and go easy on your body, even though you’re running the same distance.

Stretch and recovery daily

Running 2 miles a day requires more consistency than doing nothing, and even more than a typical training plan. As you create your routine, be sure to schedule time for stretching and recovery.

Completing daily stretches or other recovery measures will play a key role in your ability to continue over time. Prioritize a few minutes of stretching each day to be sure your muscles have time to cool down and recover, thus helping avoid injury.

Track your progress

Working towards a goal is exciting and motivating in the beginning, but that motivation often fades with time.

A great way to stay motivated for the long haul is to track your progress. Record your time, distance, frequency, and how you felt after each run. When you start to feel stuck or unmotivated later on, you’ll be able to check back and see how far you’ve come.

Plan and prepare ahead of time

Sticking with any running or fitness routine for a long period of time requires quite a bit of planning and preparation. If you’re going to be running 2 miles a day, you’ll need to prepare for each run ahead of time.

Plan when you’ll be running each day, what you’ll eat before and after, how you’ll recover, and what you’ll track. Taking the time to prep everything the night before will make it harder to skip or miss runs when you are busy or unmotivated.

Listen to your body

The most important thing you can do when running or jogging 2 miles a day is to listen to your body. If you start to notice pain in an isolated location that causes you to alter your stride, don’t ignore it. Take time off if needed to prevent a major injury from occurring.

Running every day is beneficial for runners of all ability levels. The act of completing a run every single day will improve your mental strength, boost your stamina, and set you up for success in any future running goal.

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