Running is one of the most accessible forms of exercise. After all, you don’t need that much to get started and it has many benefits for both our mental and physical health.
I’m not one to encourage run streaking, but running short distances every day can be a great way to build a consistent exercise habit. Running 3 miles doesn’t require a huge time investment, equipment, or gym membership.
Running daily is not for everyone and the frequency of running can and should be different for most people. But, like I said, running every day has its benefits, which I’ll get to shortly.
If you’re a beginner runner, maybe start with 1 mile a day, and work up to 2 miles and then 3 miles if that’s something you enjoy. Low mileage offers many of the same benefits I’m going to detail here but obviously 3 miles a day means more time on your feet and your body will need to adjust over time.
So without further ado, let’s dive into the many benefits of running 3 miles a day, how to take care of yourself, and how to start your new daily habit.
6 Benefits of Running 3 Miles a Day
There are both physical and mental benefits for a runner who decides to make a 3-mile run a daily habit. Let’s start with the physical.
#1 Lower risk of many health problems
Running is associated with a lower risk of cardiovascular health problems, including cardiovascular disease. A study It has even been shown that jogging for just 5-10 minutes per day at a moderate pace can reduce your risk of death from cardiovascular events.
Besides that, Another study Running was also found to be associated with a lower chance of developing type 2 diabetes, while extra the study have found that vigorous physical activity, such as running, is also associated with a lower risk of stroke.
#2 Improved cardiovascular health
In addition to helping prevent health problems, running also does a great job of improving your existing health, especially with regards to your heart, lungs, blood pressure and cholesterol levels.
Running challenges our heart and lungs to work harder. This in turn makes them stronger and able to get oxygen where it needs to go faster. Think about it when you weight train. Lifting weights strengthens your muscles, allowing you to lift heavier weights.
It also improves your cardiovascular endurance. The more you run, the better you will eventually be able to run.
#3 Increases bone strength and joint health
Osteoporosis, the loss of bone density, is a risk for older adults, especially women.
Strength training and running can improve your bone density, Makes you less prone to osteoporosis and less common fractures and breaks. Also, to have strong muscles you need to have strong bones to support them, which can reduce the risk of injury.
the study It has also been found that running is not associated with an increased risk of arthritis, especially in the knees. So the next time someone tells you that you’re ruining your knees and joints by running, feel free to ignore them.
#4 Can lead to weight loss.
Running is one of the most effective ways to burn calories. While the number of calories you burn during a workout or run depends on many factors, it’s usually between 90-100 calories per mile.
We lose weight when we create a calorie deficit so by adding a 3 mile run to your day and not changing your diet, you may see some slow weight loss over several weeks and months. If you improve your eating habits and become more aware of your calorie intake, you can speed it up and see changes in body composition.
Running 3 miles (or more) per day is essential to fuel properly. This will ensure that you have enough energy for your run and that you won’t be tired for the rest of your day, and prevent injuries or other health problems.
Your metabolism may increase as it matches this increase in activity, making you hungrier than usual so you may feel the need to increase your calorie intake, at least temporarily. Is.
Tracking your food intake, your exercise, and how you’re feeling overall will help you adapt your nutritional needs to your 3-mile-a-day routine.
Now onto the mental benefits of running!
#5 Reduced stress levels and better sleep
If you want to reduce your stress levels, running daily is a great way to do so. It can help clear your mind. Many runners often say that when they settle into their pace and run for a while, their mind goes blank.
Many runners also find that they are able to process their thoughts, reflect on their day, or come up with new ideas or solutions to problems.
Running can also improve your sleep. Some of this is due to less stress and the fact that we are able to organize the things that might otherwise occupy our minds while we are sleeping.
Running also makes you physically tired, which can make it easier to fall asleep and stay asleep at night.
#6 Reduces symptoms of anxiety and depression.
Running and most exercise releases endorphins. Endorphins are brain chemicals that make us feel good!
Also, as we’ve already discussed, running can help us clear our minds or see things in a different light. This can ultimately reduce the effects of depression or anxiety related to problems or problems in our lives.
Some of the other added bonuses of running are the ability to meet new friends, it can help us gain confidence to achieve goals or tackle new challenges, and it’s a healthy alternative when we encounter the unexpected. Can be a coping mechanism.
How to start running 3 miles a day and stick to your habit
Once you’ve decided to commit to this new 3-mile-a-day running routine, it’s important to make sure you take care of your body! While you’re doing this by making time to run your 3 miles, I’m talking about other self-care measures that ensure we stay healthy, injury-free, and on track.
#1 Determine your “why”.
Why do you want to do this?
If you don’t have a “why” that motivates you, that excites you, and makes you want to get out the door no matter what, it’s going to be very difficult to get up early, rainy season. Get out on a (insert unpleasant weather here) day, and it’s easy to blow it when something else comes up.
Whether it’s because you like a new challenge, want to lose weight, have a race to help, or whatever the motivation behind it is, the reasons The reason you decided to do this should be strong enough to get you through this hardship. Tough days when you’re less than motivated to lace up and go.
#2 Fuel your body.
As I’ve already discussed, running 3 miles per day will require you to fuel properly.
Make sure you are eating enough calories, especially protein but also carbohydrates. Make sure you eat breakfast before your run and fuel up and stay hydrated after your run, especially during these hot and humid summer months.
# 3 Pick a time of day and stick to it
Find a time that works best for your schedule to hit your 3 miles and stick to it. Maybe first thing in the morning before your brain is awake enough to talk to him. Maybe running out of lunch gets you out of the office and away from the computer for a bit.
Whatever time works, always try to go at that time and plan your schedule around it. However, sometimes things happen or life happens. Don’t be afraid to be flexible when needed. It would be so easy to fall off the wagon if you’re not.
#4 Find a run/walk plan to follow.
While in all likelihood you’re probably a more experienced runner since you’ve decided to run 3 miles a day versus 1 or 2, a great way to start or maintain your mileage goals is with a run/walk program. is through
Running/walking is a great way to ease your body into this commitment or it can be a way to mix up your pace, or give your body a little break every few days.
Remember, 3 miles is 3 miles, so if you walk a little of it, it won’t hurt!
#5 Invest in the right gear.
Since you want to consistently put in more mileage, you need to make sure you have the right gear.
Invest in a good pair of shoes, or two or three, so you can alternate pairs throughout the week. It also helps to track the mileage on each pair so you know when you need to replace them.
Good running socks are also important. They will help prevent blisters and give your feet some extra support.
Finally, dress for the weather. When it’s hot, make sure you have light, moisture-wicking, quick-drying tops and bottoms. When it’s cold, make sure you have the right layers to accommodate different temperatures. Other important items include sunglasses, sunscreen, gloves, and perhaps a hydration pack or water bottle.
#6 Spend time on Prehab.
By now you all know that I am a staunch Prahab supporter.
Do pre-run stretches, work the hips, core and glutes. These are critical to staying healthy and injury-free and making sure your 3-mile-a-day plan stays on track.
gave 30 day basic program 10 minutes a day with glute, hip and core work you can do pre-run! So it is quick and effective to prevent injuries.
#7 Mix up your runs.
Just as you shouldn’t be afraid to add in some walking, don’t be afraid to mix in some hard runs. Add fast paces at the end of some runs, add some race pace miles, or run a little longer 1-2 days a week.
Another idea is to run in different places. Visit new neighborhoods or head into the woods for some trail running and mountain climbing. A change in terrain and scenery will engage your body and mind in different ways and make those miles easier to complete.
#8 Sign up for a race.
A great motivator for sticking to a training plan or similar commitment is signing up for a race. Find a great 5k or other distance that excites you that is a few months down the road and use your daily run to train for it.
Just because you’ve committed to 3 miles a day, doesn’t mean you can’t walk more than that.
#9 Take care of yourself
I won’t go into it too much but taking care of your body will be very important to ensure that once you start, you can continue your streak. Wear the right clothes and shoes, fuel properly, and warm up damn!
A healthy runner is a happy, motivated, and consistent runner!
I could go into more depth on each of these details and I have another one of the 2000 articles on this website! But here are a few places for additional reading:
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