How Running 3 Miles a Day Will Transform Your Life

We'll explore how running 3 miles a day can change your body and mind, as well as common obstacles, how to do it safely, and how to stick with it.

Running every day is an experience like no other, and cultivating a habit like running 3 miles a day (equivalent to 4.82 km) can lead to positive transformations in more than one area of your life.

Still, different people might have different ideas about it. 

Some might be inspired by the idea and eager to reach that goal and create a new habit.

However, if you’re just starting out as a runner, the idea may seem daunting to you.

You might even be horrified by the idea! You could be thinking, 3 miles a day? Who would do that to themself? 

Trust me, I’ve been through all those emotions. Running 3 miles daily is a challenge when you first start out, but if you can stick with it there are huge physical and mental well-being benefits to be gained.

Top 6 Benefits Of Running 3 Miles A Day

Physical Health Benefits

When most people start running, the first thing they consider is the effect it will have on their body. And reasonably so!

You’ll probably notice big changes to your appearance and feelings when you start running every day.

Benefit #1: You Can Burn Calories and Lose Weight

Weight loss is a common reason for running, and many people have great success with that. The trick to weight loss is to have a calorie deficiency in your daily diet, which means you need to burn more than you eat. 

You can keep track of what you eat and what you burn with a daily log or an app like My Fitness Pal.

How many calories burned in a 3-mile run depends on factors like your weight and how fast you run, but the average amount would be about 100 calories per mile. Time your first few runs and then use a calorie calculator to find out how many you burned. 

a person running on a track in a park

Benefit #2: Improved Stamina And Speed

Lack of time is one of the biggest reasons people avoid exercising. We all know that time is precious.

That’s the great thing about a 3-mile run: it doesn’t suck a lot of time out of your day.

When you’re just starting out, you’ll take more time to finish your run. But as you do it more and more your time will keep getting faster, making that time commitment even less. 

Try starting with an initial goal of 35 minutes to finish your 5K or 3 mile run. That will give you a time estimate to block out each day. 

As you go, your cardio fitness level will increase and you’ll get faster. You’ll also become more efficient at getting ready and the post-run routine.

Benefit #3: Reduction Risk of Negative Health Conditions and Disease

Running every day keeps the doctor away. Those who build up a running streak may reap the following benefits:

  • Reduced knee pain: When your body is used to the activity, your knees and ankles won’t flare up as badly as they would for someone who rarely exercises. Your body adapts to running surprisingly quickly, and you’ll notice that your running form improves too. Your bone density and strength will also increase.1Benedetti, M. G., Furlini, G., Zati, A., & Letizia Mauro, G. (2018). The Effectiveness of Physical Exercise on Bone Density in Osteoporotic Patients. BioMed Research International2018(4840531), 1–10. https://doi.org/10.1155/2018/4840531
  • Improved cardiovascular health: Running is a form of aerobic exercise that increases your heart rate, working to get your blood pumping and flowing through your whole body and improving heart health and lung health. It not only reduces cardiovascular disease but also the risk of blood clots and long-term high blood pressure.2Lee, D., Pate, R. R., Lavie, C. J., Sui, X., Church, T. S., & Blair, S. N. (2014). Leisure-Time Running Reduces All-Cause and Cardiovascular Mortality Risk. Journal of the American College of Cardiology64(5), 472–481. https://doi.org/10.1016/j.jacc.2014.04.058
  • Studies have also shown that regular running can help boost your immune system, improve cognitive function, and reduce the risk of many cancers.3Harvard Health Publishing. (2016, July 12). Does regular exercise reduce cancer risk? – Harvard Health. Harvard Health; Harvard Health. https://www.health.harvard.edu/exercise-and-fitness/does-regular-exercise-reduce-cancer-risk

They say prevention is the best cure, and running is one of the simplest and most effective ways to work some ‘prevention’ into your life.

a woman running with sunset and mountains behind her

The Mental Benefits of Running 3 Miles a Day

A commonly overlooked aspect of running is its effect on your mental health.  

However, ask any regular runner why they run, and they’ll almost always include the mental well-being benefits of running.

For me personally, I find that no matter what is going on in my life, no issue seems too big after a 30-minute run.

Side note: you’ve probably heard of the runner’s high. It’s an exhilarating feeling that can kick in when you’re around 45 minutes (or slightly more) into a run. You might have to go a little further than 3 miles to get it, so get training and make the runner’s high your aim!

Benefit #4: Running is Stress Management

Stress may sometimes feel like an unavoidable pain in your daily life, but that is not the case. Running is a known technique to reduce stress.4Nowacka-Chmielewska, M., Grabowska, K., Grabowski, M., Meybohm, P., Burek, M., & Małecki, A. (2022). Running from Stress: Neurobiological Mechanisms of Exercise-Induced Stress Resilience. International Journal of Molecular Sciences23(21), 13348. https://doi.org/10.3390/ijms232113348

Of course, physical activity releases endorphins into your brain which relieve pain and make you feel emotionally relaxed. Additionally, there is also stress relief in the simple act of setting aside time in your day for physical exercise. 

That 30 minutes of running allows you time alone with your thoughts (or music), and the concentration of achieving a physical goal.

That focus distracts your mind from its problems and can help you face them later. 

So next time you begin to feel overwhelmed, throw on your running shoes and head out for your daily 3 miles.

Since it doesn’t take too long, you can squeeze it in whenever suits you – even running at night before bed is a great option.

a lady in running attire on a beach

Benefit #5: Running Helps You Sleep Better 

Running 3 miles a day can prevent insomnia.

Even if you go to bed feeling tired, you can still have a hard time sleeping. 

Lack of physical exercise is a big cause of that. That 30 minutes a day of cardiovascular exercise will improve sleep quality and make it easy to fall asleep. 

Pro tip: try running at the same time every day, whether in the morning or late evening, to further boost your sleep and solidify your daily routine.

Benefit #6: Daily Running Creates a Routine

Routines are crucial for a healthy lifestyle.

Organizing your schedule takes away wasted time wondering what you’ll do next.

When you know what time you’ll wake up, what time you’ll exercise, and everything you need to do that day, you’re much more likely to finish all that’s on your to-do list. 

That will leave you with some extra time for your hobbies or relaxation at the end of the day. 

a man running on a track

Why 3 Miles?

You may be wondering why we recommend 3 miles. Why isn’t it 1 mile? Or 5? 

When it comes to setting goals, you have to pick an achievable range. 

If you set it too low, you’ll reach it quickly and then taper away.

If you set your sights on a 5-mile run every day, it might seem impossible and be hard to motivate yourself to get there. 

Since 3 miles is roughly the distance of a 5K (3.1 miles), you can put your training to practice by running a 5K race.

Nothing solidifies a passion for running like joining in a race.

Accomplishing this with other runners will give you a taste of the community and enthusiasm that comes with running. 

Not only that, you may decide to keep going and build up to longer runs. But you don’t have to think about that now. 

In case you’re wondering, there are approximately 6000 steps in 3 miles of running (see How Many Steps in a Mile Running? for more).

If you think 3 Miles a Day might be too easy for you, then read more on how to run 5 miles a day.

How Running 3 Miles a Day Will Transform Your Life 1
a lady breathing looking calm

Safety Tips For Running 3 Miles A Day

If you are new to running, it is inadvisable to start running three miles a day straight out of the box, as this is a recipe for injury.

We would strongly recommend you first follow a 5K running or walking plan.

You can download any of our fully customizable plans for free, including our Couch To 5k Training Plans.

Even if you are already able to run 3 miles or 5K without stopping, switching from doing it every now and then to every day can be a big change for the body. You could start by running 3 miles 3 or 4 times a week, and then gradually increase it to every day to avoid overtraining.

Do not push forward with running 3 miles every day if your body is hurting and you are overstraining your legs, as you may quickly find yourself injured and unable to run at all.

Always take a rest day if you feel your body needs it. Whilst a little bit of occasional soreness is not unusual – don’t try to run through any significant pain.

If you are running every day, it is also strongly advised to incorporate some form of strength training or cross-training into your fitness routine to improve your running form and reduce the risk of injury.

It is also important to warm up and cool down to minimize the risk of injury. Check out our warm-up and cool-down guides for more.

How To Start Running 3 Miles A Day

Once you get started on your running plan, it will help to know some of the challenges runners face at the beginning and how to overcome them. 

Challenges Beginner Runners Face

  • Depending on your past experience, it can be hard for most beginning runners to run for more than 1 minute without stopping. 
  • Low motivation is the biggest culprit for giving up. After a few runs that end in a sweaty heap, many people decide to quit. When you introduce running into your daily routine, it’s hard for jogging to compete with your cozy couch at home. 
  • Time is a rare resource. Although running 3 miles a day might not take up a huge amount of time, it can still be difficult to fit into a busy schedule some days.
a man sprinting

Our 7 Tips For Starting Your 3 Mile A Day Habit

Try out these tried and tested strategies to get over the beginner’s hump and learn to love running. 

1. Remind Yourself Why You’re Running

Knowing why is a powerful motivator to press on. When you don’t have the motivation to get up early for your run, just remember why you set this goal. 

Whether it’s for weight loss, health, personal achievement, or a step towards a bigger race, seeing that finish line will keep you going. 

2. Run At The Same Time Every Day

The easiest way to make sure you stick to your new running habit is to do it at the same time every day.

Whether it’s first thing in the morning (my preference), or after work (great for stress relief), sticking to a routine makes it easier to follow through with your activity every day.

The last thing you want is to run out of time and willpower on a given day and end up skipping a day.

Knowing exactly what you want will help you get it. 

3. Keep a Daily Log

Whether it’s a calendar or a large notebook, take the time to jot down how far you ran each day and how your run went. Write what you want to improve tomorrow.

Evaluating your run and making plans for future runs will grow your excitement to get out again tomorrow. 

The simple act of crossing off each day on a calendar after you complete your 3 miles is shown to build the habit and make it more likely you’ll stick to your running routine.

4. Invite a Friend

If you’re worried about the quantity of friend time you’ll have to shave out of your schedule, invite a friend to join your journey. You can run together physically or follow each other virtually, on the Apple watch or through apps like Strava

5. Don’t Just Run 3 Miles Every Day

Running 3 miles a day is an awesome healthy habit to cultivate, but after a while, you want to make sure it’s not the only form of exercise you’re getting.

You can mix up your running days with a fartlek session or a slightly longer run, or give your feet a day off and do some strength training (which makes you a stronger runner and less fragile as an athlete).

You can also try integrating some high-intensity interval training into your runs for added fitness benefits whilst still sticking to your daily 3 miles.

Next, move up to running 4 miles a day.

One day you’ll find yourself capable of running 10 miles a day.

6. It’s Okay to Have Rest Days

You may get exhausted and burned out if you run every day without any rest. Feel free to plan one rest day per week to recharge your body and renew your enthusiasm for another week. 

7. Keep It Different With Music, Podcasts, or Different Routes

Just because you’re running the same distance every day doesn’t mean every run has to be the same.

Use it as an excuse to catch up on that podcast or album you’ve been meaning to listen to. Or, if you’re used to running with music, instead experiment with running in a quiet, mindful, and meditative way for a different kind of mental benefit.

You can also switch up your route. Try having a few different 3-mile route variations you can switch between during the week. Or, delve into some trail running.

Where To Go From Here?

Here are some more resources to help you on your running journey:


Photo of author
Mia Kercher is a hiker, cyclist, and runner. After finishing her first marathon in 2013, she continued the sport but found a new passion in trail running. She now explores the glorious mountains in Portland, Oregon.

9 thoughts on “How Running 3 Miles a Day Will Transform Your Life”

  1. Thanks for the article! Perfect motivation for me today. I recently started working on my dream to be a trail runner. Running 3 miles a day is my first step to my goal. Now I’m alternating between 1-3 miles a day. It feels great! I’m in the best shape of my life. I can’t wait to hit 3-miles a day and work up to some 5-10 miles sprinkled in there! I’m taking it slow to avoid injury and keep running long term.

  2. I’m 53 and just started running as exercise for the first time in my life. Hip bursitis made me avoid it fornso long, but now my hips are feeling good! I run about 3 or 4 times a week for about 30 minutes. My pace is slow so thats not quite 3 miles. Usually I do aim for 3 miles in one of my weekly runs. My question is, in order to improve, should I aim to get faster, or aim to go longer?

    • Hey Dave,

      My suggestion, if you want to progress, is to go further.
      Speed will come naturally if you keep up a regular running routine, and once you start to break 30 minutes you’ll develop some real nice endurance and hopefully hit the runner’s high on longer runs!
      Just take it easy, small incremental increases at a time, don’t bite off more than you can chew.
      You may also want to consider cross training (gym work, for example) – and you can always try speed sessions – where you run fast intervals. Just limit them to once a week, and listen to your body!


  3. Waking up one day and not being able to walk… 2 back surgeries later… I made a promise to myself to be a healthier person.. mind, body and soul! Here I am 11 years later… running has been the best thing that has happened to me. I agree 100% to what you say. I had no idea what to do… so I would walk run… then I got a running buddy(my dog). Together we went on this journey. When I look back at all the benefits I have gotten from running, I feel these have been the most impactful… My mind… running has given me the strength mentally to overcome the things I thought I could never do… to me my best days running are the days I don’t want to. These days push my mental toughness to edge. Physical health…. Running and making it a lifetime habit, has made me a healthier person… the lesson I learned here is how to feed your body to achieve your goals. With this I became a healthier eater and understood the importance of a good diet. Third… was the sense of accomplishment… I’m 47, I’ve been running for 11 years now, the mental toughness I have built has help me over come many I obstacles in life and at work. I feel great and just knowing that I’ll never be that same ol’ person again. Oh yeah… let’s not forget the benefits I got when it can to my sex drive too… mind body and soul!


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