Running every day is an experience like no other. It has multiple health benefits for the body and mind and brings out new achievements and an orderly lifestyle.
Still, so many people have different ideas about it.
If you’re just starting out as a runner, the idea may seem daunting to you. You might be inspired by the idea and eager to reach that goal with a new habit in your life.
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 is a challenge when you first start out, but once you reach it, the level of pride you feel is unmatched.
The Physical Benefits of Running 3 Miles a Day
When most people start running, the first thing they consider is the effect it will have on their body. And reasonably so! There will be incredible results to your appearance and feeling when you start running every day.
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 burned with a daily log or an app like My Fitness Pal.
How many calories you burn 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.
It’s a Fast and Efficient Workout
Lack of time is one of the biggest reasons people avoid exercising. We all know that time is precious. Work, family, and friendships can easily take every waking moment you have!
But you have to make time for yourself. And 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. That will give you a time estimate to should block out each day.
You Reduce and Prevent Health Risks
Running every day keeps the doctor away. Those who run every day are less likely to experience:
- 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.
- Cardiovascular disease: Since running takes so much work from the heart, that gets your blood pumping and flowing through your whole body. It not only reduces cardiovascular disease but also blood clots and high blood pressure.
Psychological Advantages of Running 3 Miles a Day
The commonly overlooked aspect of running is its effect on your mental health.
Running is Stress Management
Stress may sometimes feel like an unavoidable pain in your daily life, but that is not the case. There are techniques you can follow to minimize stress.
Running is one of them.
Of course, the activity releases endorphins into your brain which relieve pain and make you feel emotionally relaxed. But 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.
Running Helps You Sleep Better
Running 3 miles a day will 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 will improve your longed-for sleep quality.
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.
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, it will seem impossible and will 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.
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. The dedication to running will force you to give up sleep, recreation time, or going out with friends.
Solid Ways to Overcome those Challenges
Try out these tried and tested strategies to get over the beginner’s hump and learn to love running.
Download a Plan to Run/Walk a 5K
The only way to run the whole thing is to run as much as you can, take a brief walking break, then run again.
You can download any of our fully customizable plans for FREE.
Want to add or take away a week from the plan? Just edit it in Google Sheets to tailor it to your schedule. Otherwise, download a PDF that’s ready to go.
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.
Have a Very Specific Goal
What is your goal speed?
How do you want to feel when you run?
Do you want to build strength by running hills?
Knowing exactly what you want will help you get it.
Keep a Daily Log
Whether it’s a calendar or 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.
Invite a Friend
If you’re worried about the quality 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.
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.