Running 2 Miles a Day ( Benefits & Guide)

Running 2 Miles a Day ( Benefits & Guide) 2023

First, let us begin this article by congratulating you on deciding to lose weight. The first and often the most challenging step is deciding to dedicate your time and energy to your body which can be daunting at first. So, kudos on that!

Now onto running. We think we speak for everyone when we say running is probably the best way to lose weight. Why, you ask? Okay, let’s make a little list:

  • No equipment is required. All you need is a good pair of running shoes, and you’re all set.
  • It can be done anywhere. Literally, anywhere. Even if you are short on space for whatever reason, you can simply do a few rounds of spot-running inside your house. 
  • You can vary the pace accordingly. Sure, sprinting burns the most calories, but if you aren’t comfortable with that initially, you can jog at an average speed and increase the time interval instead. The caloric burn will remain the same. 
  • Runner’s High is real. When you run, your body releases endorphins that make you feel good. And once you pass that initial discomfort, your feet begin moving effortlessly. 

Are you convinced yet? Of course, you are!

For these and many more reasons, health experts swear by running. And running 2 miles a day is going to make a lot of difference in your appearance as well as your overall health. 

But first, let’s talk about how exactly running helps you lose weight. 

Running 2 miles a day weight loss

How does running help you lose weight?

Running is an excellent form of cardiovascular exercise that’s not only easily accessible but also the most effective for anyone ready to start their weight-loss journey. 

It’s a great exercise that works all your body muscles simultaneously. This amounts to a lot more caloric burn than you get from most exercises. Not to mention it keeps your heart rate up even after you are done with your workout, which contributes to a prolonged period of anaerobic respiration.

Running 2 miles a day can also help you in several other ways. 

A Solid Core Workout.

With good form and posture, running directly engages your core muscles. Your abdominal muscles contract with every step, making it an excellent core workout. 

For maximum core engagement, try sprint running. Sprinting maximizes your abdominal muscle engagement and provides the most burn in every rep. Keep increasing the repetitions and minimizing the time interval between them for ripped abs.

Increase Metabolic Rate

You gain weight because of a decline in your metabolic rate. Your metabolic rate declines faster while you are in the process of gaining weight. This vicious cycle goes on and often leads to thyroid imbalances as well, most commonly Hypothyroidism which, again, contributes to fat gain.

Do you see how this keeps going and messes with your internal system?

This is why running is advised by almost every single health expert out there. Running gives your metabolism a fantastic boost and keeps it up throughout the day. Even if you are short on time and can only do a few rounds, it still helps increase the metabolic rate, thus burning more fat all day. 

Reduces Stress

Running regularly is a great way to give yourself a happiness boost. It contributes to an overall good feeling and energizes you for the day ahead, making it the best exercise out there to cure anxiety and depression. 

The fresh morning air does wonders for your body. And the toxins that are released during the activity give your mental health a good boost. 

Moreover, after you complete your run, your body produces a biochemical substance called ‘endocannabinoids.’ This gives you a natural high and leaves you excited and pumped the whole day. 

Better Sleep

A sedentary lifestyle is one of the most common reasons behind the increased number of sleep-deprived cases these days. How will you be able to sleep if all you do is sit around and lie on your bed the whole day?

Your body is made to move. And unless you keep yourself physically active throughout the day, your body won’t be tired enough to fall asleep on time. 

This is why including a 2-mile-run in your everyday routine directly affects your sleep cycle. With the increase in physical activity, your body is usually tired enough by the end of the day that within a few days of this new schedule, you are back to falling asleep and waking up on time. 

Isn’t it wonderful how just one simple exercise can fully transform your mental, physical, and even emotional health? It’s no wonder now why almost every fitness freak swears by running at least 3 times a week in their schedule.

But you probably don’t know that there are different types of runs as well, according to your particular goals on any given day. Let’s look at the ones most beneficial in your weight loss journey.

Long Run

A favorite with marathoners, a long run is exactly what the name suggests. You put your shoes on, go out, and begin running. Typically, a long run can last anywhere between 1 to 3 hours, depending on your fitness level and goal. 

Its several health benefits include improved cardiovascular and lung health, endurance, caloric burn, etc.


Sprints are best if you want to build up your muscle mass and increase caloric burn. Unlike long runs, you run for shorter distances but at maximum speed when performing a sprint. You rest for a few seconds in between and then repeat the process. 

Hill Repeats

Focusing mainly on the leg and arm muscle strength as well as the core muscles, hill repeats are an excellent way to increase your speed as well as burn more calories than you would by running on a flat surface.

Choose your starting point and sprint up the hill as fast as possible. Then walk or jog back down to your starting point. Repeat this 3-4 times, increasing the number as you build more strength.

There are many more types of runs that you can perform as you grow in strength and endurance, but these three will give your weight loss a boost and speed up the process. 

Running 2 miles a day – Will the weight loss be substantial?

The short answer is – yes! 

The fact is, running gives an otherwise sedentary and unhealthy body what it most desperately needs – movement. And that too in an advanced and intense form. When you run, you activate all major muscle groups. 

And while on the calorie scale, it might only show 150-250 calories burnt per session, what it doesn’t show is the boost in the metabolic rate that keeps on burning more and more fat throughout the day, even after the activity.

How to start running two miles a day?

Starting a running plan can seem daunting, especially if you have never run before. And it probably is. In the beginning, you might experience hot flashes and get terribly out of breath. But don’t be alarmed. That’s just because your body isn’t in the habit of doing this much work yet.

Still, it’s best not to go all out in the beginning. That might wear you out on the first day itself and leave you unmotivated to continue. 

So, begin small. At first, adopt a walk/run routine. Run for 1 minute. Then walk or job for a minute or two. Then run again. Keep repeating this for a couple of days. As you build endurance, decrease the walking time and keep going until you reach the 2-mile mark. 

This combination/interval run is very beneficial if you want to build endurance as a beginner.

You Can’t Outrun A Bad Diet

You knew this was coming, didn’t you?

We know you think running 2 miles a day is a magic weight loss pill that will help you shed all the excess fat in a jiffy but unfortunately, that’s not the case. Although beneficial, running is still just a form of exercise, and like any other workout routine, it’ll only help you lose weight if you couple it with a nutritious and healthy diet. 

A Final Note

Running 2 miles a day has a significant effect on your body fat percentage. It helps detox your body while working on even the most stubborn kinds of fat stored in your body. So, if you approach it the right way, you’ll definitely reap several benefits from your running schedule.

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