{"id":1593,"date":"2023-05-19T11:34:00","date_gmt":"2023-05-19T11:34:00","guid":{"rendered":"https:\/\/blog.joggo.run\/?p=1593"},"modified":"2024-08-21T14:22:53","modified_gmt":"2024-08-21T14:22:53","slug":"your-guide-to-running-2-miles-a-day-transformation","status":"publish","type":"post","link":"https:\/\/joggo.run\/blog\/your-guide-to-running-2-miles-a-day-transformation\/","title":{"rendered":"Your Guide to Running 2 Miles a Day Transformation"},"content":{"rendered":"\n<p>Is running 2 miles a day good? Shouldn\u2019t you run a lot more to enjoy all the benefits of running?<\/p>\n\n\n\n<p>Running 2 miles a day has many health benefits and can be very motivating. And since it\u2019s easier to sustain than other running plans, it\u2019s a good way to get you moving every day. More than a health booster, running 2 miles a day can transform your life.<\/p>\n\n\n\n<p>Let\u2019s take a closer look at the benefits of running two miles a day and how to get started.<\/p>\n\n\n\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_56_1 counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title \" >In This Article:<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/joggo.run\/blog\/your-guide-to-running-2-miles-a-day-transformation\/#benefits-of-running-2-miles-a-day\" title=\"Benefits of Running 2 Miles a Day\">Benefits of Running 2 Miles a Day<\/a><ul class='ez-toc-list-level-3'><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/joggo.run\/blog\/your-guide-to-running-2-miles-a-day-transformation\/#running-for-weight-loss\" title=\"Running for weight loss\">Running for weight loss<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/joggo.run\/blog\/your-guide-to-running-2-miles-a-day-transformation\/#better-heart-health\" title=\"Better heart health\">Better heart health<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/joggo.run\/blog\/your-guide-to-running-2-miles-a-day-transformation\/#better-mood\" title=\"Better mood\">Better mood<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/joggo.run\/blog\/your-guide-to-running-2-miles-a-day-transformation\/#better-sleep\" title=\"Better sleep\">Better sleep<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/joggo.run\/blog\/your-guide-to-running-2-miles-a-day-transformation\/#stronger-leg-muscles-and-improved-knee-health\" title=\"Stronger leg muscles and improved knee health\">Stronger leg muscles and improved knee health<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/joggo.run\/blog\/your-guide-to-running-2-miles-a-day-transformation\/#prolonged-life\" title=\"Prolonged life\">Prolonged life<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/joggo.run\/blog\/your-guide-to-running-2-miles-a-day-transformation\/#how-to-start-running-2-miles-a-day\" title=\"How to Start Running 2 Miles a Day\">How to Start Running 2 Miles a Day<\/a><ul class='ez-toc-list-level-3'><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/joggo.run\/blog\/your-guide-to-running-2-miles-a-day-transformation\/#use-a-runwalk-strategy-as-needed\" title=\"Use a run\/walk strategy as needed\">Use a run\/walk strategy as needed<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/joggo.run\/blog\/your-guide-to-running-2-miles-a-day-transformation\/#gradually-build-pace\" title=\"Gradually build pace\">Gradually build pace<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/joggo.run\/blog\/your-guide-to-running-2-miles-a-day-transformation\/#strength-and-cross-training\" title=\"Strength and cross-training\">Strength and cross-training<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/joggo.run\/blog\/your-guide-to-running-2-miles-a-day-transformation\/#listen-to-your-body\" title=\"Listen to your body\">Listen to your body<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/joggo.run\/blog\/your-guide-to-running-2-miles-a-day-transformation\/#how-to-make-running-a-habit\" title=\"How to Make Running a Habit\">How to Make Running a Habit<\/a><ul class='ez-toc-list-level-3'><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/joggo.run\/blog\/your-guide-to-running-2-miles-a-day-transformation\/#set-goals\" title=\"Set goals\">Set goals<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/joggo.run\/blog\/your-guide-to-running-2-miles-a-day-transformation\/#track-and-reward-your-progress\" title=\"Track and reward your progress\">Track and reward your progress<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/joggo.run\/blog\/your-guide-to-running-2-miles-a-day-transformation\/#follow-a-plan\" title=\"Follow a plan\">Follow a plan<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/joggo.run\/blog\/your-guide-to-running-2-miles-a-day-transformation\/#takeaways\" title=\"Takeaways\">Takeaways<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/joggo.run\/blog\/your-guide-to-running-2-miles-a-day-transformation\/#frequently-asked-questions\" title=\"Frequently Asked Questions\">Frequently Asked Questions<\/a><ul class='ez-toc-list-level-3'><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/joggo.run\/blog\/your-guide-to-running-2-miles-a-day-transformation\/#can-i-lose-weight-if-i-run-2-miles-a-day\" title=\"Can I lose weight if I run 2 miles a day?\">Can I lose weight if I run 2 miles a day?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/joggo.run\/blog\/your-guide-to-running-2-miles-a-day-transformation\/#will-running-2-miles-a-day-burn-muscle\" title=\"Will running 2 miles a day burn muscle?\">Will running 2 miles a day burn muscle?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/joggo.run\/blog\/your-guide-to-running-2-miles-a-day-transformation\/#how-many-miles-is-it-safe-to-run-a-day\" title=\"How many miles is it safe to run a day?\">How many miles is it safe to run a day?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/joggo.run\/blog\/your-guide-to-running-2-miles-a-day-transformation\/#how-many-miles-should-i-run-a-day-to-lose-weight\" title=\"How many miles should I run a day to lose weight?\">How many miles should I run a day to lose weight?<\/a><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"benefits-of-running-2-miles-a-day\"><\/span>Benefits of Running 2 Miles a Day<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Running 2 miles a day is a great way to get started with <a href=\"https:\/\/joggo.run\/blog\/how-to-run-faster-and-build-endurance\/\" target=\"_blank\" rel=\"noreferrer noopener\">endurance<\/a> running without exhausting yourself.<\/p>\n\n\n\n<p>Daily running can do a lot to your life, from burning calories and strengthening your heart to increasing your lifespan. Here\u2019s what science has to say about it.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"running-for-weight-loss\"><\/span><a href=\"https:\/\/joggo.run\/blog\/how-to-start-running-for-weight-loss\/\" target=\"_blank\" rel=\"noreferrer noopener\">Running for weight loss<\/a><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Calories burned running 2 miles a day count toward your weight loss goals. Together with the right food choices, <a href=\"https:\/\/joggo.run\/blog\/sleep-impact-running\/\" target=\"_blank\" rel=\"noreferrer noopener\">good sleep<\/a>, and effective stress management, running daily can help you shed 2 or more pounds a month.<\/p>\n\n\n\n<p>How many calories do you burn <a href=\"https:\/\/joggo.run\/blog\/how-long-does-it-take-to-run-a-mile\/\" target=\"_blank\" rel=\"noreferrer noopener\">running a mile<\/a>? It depends on your weight, how fast you run, your gender, and other factors. According to<a href=\"https:\/\/www.health.harvard.edu\/diet-and-weight-loss\/calories-burned-in-30-minutes-for-people-of-three-different-weights\" target=\"_blank\" rel=\"noreferrer noopener\"> Harvard Health Publishing data<\/a>, running 2 miles a day at a <a href=\"https:\/\/joggo.run\/blog\/how-long-does-it-take-to-run-a-mile\/\" target=\"_blank\" rel=\"noreferrer noopener\">12-minute mile pace<\/a> (about 5mph), you will burn 160 calories. Not bad, right?<\/p>\n\n\n\n<p><a href=\"https:\/\/joggo.run\/blog\/how-to-burn-fat-running\/\" target=\"_blank\" rel=\"noreferrer noopener\">Running 2 miles a day to lose weight<\/a> may work better for you than running longer distances less frequently. It makes running a daily habit, and by doing so, encourages you to stick with it. At the same time, it puts less stress on your body and can feel more pleasant.<\/p>\n\n\n\n<p><strong>Important: <\/strong>A healthy <a href=\"https:\/\/joggo.run\/blog\/diet-for-runners\/\" target=\"_blank\" rel=\"noreferrer noopener\">runner\u2019s diet<\/a> is free from unnecessary calories. Count your calories and don\u2019t open that energy bar or drink that energy drink unless you really need it \u2013 a 2-mile run isn\u2019t a half-marathon! Otherwise, there\u2019s a risk you\u2019ll put on weight running.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"better-heart-health\"><\/span>Better heart health<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Every day, your heart pumps blood through a 60,000-mile-long network of blood vessels. That\u2019s a lot of work.<\/p>\n\n\n\n<p>But running every day works your heart even more, and that<a href=\"https:\/\/health.clevelandclinic.org\/why-making-your-heart-work-harder-lowers-your-blood-pressure\/\" target=\"_blank\" rel=\"noreferrer noopener\"> helps make it stronger<\/a>. Like any other muscle in your body, exercise grows and strengthens your heart.<\/p>\n\n\n\n<p>The stronger your heart is, the better it can move oxygenated blood through your tissues and send deoxygenated blood back to the lungs for them <a href=\"https:\/\/joggo.run\/blog\/how-to-breath-while-running\/\" target=\"_blank\" rel=\"noreferrer noopener\">to breathe<\/a> the carbon dioxide out.<\/p>\n\n\n\n<p>Running 2 miles a day makes your heart stronger and improves blood flow to the heart. Over time, this can lower blood pressure. High blood pressure is made worse by diet, stress, and a sedentary lifestyle, and it creates many health risks.<\/p>\n\n\n\n<p><strong>Did you know:<\/strong> Running often will also increase your maximum oxygen uptake, which can boost your <a href=\"https:\/\/joggo.run\/blog\/how-to-build-muscular-endurance\/\" target=\"_blank\" rel=\"noreferrer noopener\">exercise endurance<\/a>.<\/p>\n\n\n\n<p>The structural and functional changes that the heart undergoes after repeated training are known as the<a href=\"https:\/\/stanfordhealthcare.org\/medical-conditions\/blood-heart-circulation\/athletes-heart.html\" target=\"_blank\" rel=\"noreferrer noopener\"> athlete\u2019s heart<\/a>. The athlete\u2019s heart is asymptomatic and not a medical condition.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"better-mood\"><\/span>Better mood<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Running 2 miles a day can help take your mind off worries. At the same time, it can release brain chemicals that make you feel good. And as you keep putting in your 2 miles every day, you\u2019ll gain confidence from achieving your goals.<\/p>\n\n\n\n<p>Add to all of these the opportunities for social interaction that come with running, and running daily is an effective way to<a href=\"https:\/\/www.mayoclinic.org\/diseases-conditions\/depression\/in-depth\/depression-and-exercise\/art-20046495\" target=\"_blank\" rel=\"noreferrer noopener\"> lower stress and improve your mood<\/a>.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"better-sleep\"><\/span>Better sleep<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>A<a href=\"https:\/\/www.jahonline.org\/article\/S1054-139X(12)00111-5\/fulltext\" target=\"_blank\" rel=\"noreferrer noopener\"> study on 51 adolescents<\/a> found that running for 30 minutes in the morning during weekdays for 3 weeks improved sleep quality, concentration, and mood.<\/p>\n\n\n\n<p>Running 2 miles every day at a <a href=\"https:\/\/joggo.run\/blog\/how-to-determine-your-running-pace\/\" target=\"_blank\" rel=\"noreferrer noopener\">moderate pace<\/a> could help you get similar results. If you run at a faster pace, you can combine running with a light <a href=\"https:\/\/joggo.run\/blog\/stretches-before-running\/\" target=\"_blank\" rel=\"noreferrer noopener\">warm-up<\/a> and <a href=\"https:\/\/joggo.run\/blog\/running-cool-down\/\" target=\"_blank\" rel=\"noreferrer noopener\">cool-down<\/a> jog or brisk walk.<\/p>\n\n\n\n<p>Running can be especially effective if you have difficulties falling asleep, according to<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/28522092\" target=\"_blank\" rel=\"noreferrer noopener\"> a more recent study<\/a>.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"stronger-leg-muscles-and-improved-knee-health\"><\/span>Stronger leg muscles and improved knee health<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Running works mostly the quads, hamstrings, and glutes. But more than strengthening your muscles and better defining them, it can be good for your bones, too.<\/p>\n\n\n\n<p>While overtraining can give rise to <a href=\"https:\/\/joggo.run\/blog\/common-runners-foot-injuries\/\" target=\"_blank\" rel=\"noreferrer noopener\">injuries<\/a>, including <a href=\"https:\/\/joggo.run\/blog\/runners-knee\/\" target=\"_blank\" rel=\"noreferrer noopener\">runner\u2019s knee<\/a>, running 2 miles a day reduces the risk for injuries. Because it requires repeated knee flexion and extension, it may improve muscle strength. As a result, it may<a href=\"https:\/\/onlinelibrary.wiley.com\/doi\/full\/10.1002\/acr.22939\" target=\"_blank\" rel=\"noreferrer noopener\"> reduce the risk of osteoarthritis and knee pain<\/a>.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"prolonged-life\"><\/span>Prolonged life<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>If the benefits we\u2019ve mentioned so far haven\u2019t convinced you yet, we left the best one last. A<a href=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S0033062017300488\" target=\"_blank\" rel=\"noreferrer noopener\"> 2017 study<\/a> titled \u201cRunning as a Key Lifestyle Medicine for Longevity\u201d notes that runners have a 25\u201340% lower risk of dying prematurely. The study also highlights that runners live approximately 3 years longer than those who don\u2019t run.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"how-to-start-running-2-miles-a-day\"><\/span>How to Start Running 2 Miles a Day<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>How long does it take to run 2 miles? It depends on your fitness level, pace, and whether you combine walking with running.<\/p>\n\n\n\n<p>If you use the run\/walk strategy, it will take you up to 30 minutes. If you can run the distance without stopping, you can do it anywhere between 16 and 25 minutes without exerting yourself too much.<\/p>\n\n\n\n<p>Now let\u2019s look at how to run 2 miles the right way.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"use-a-runwalk-strategy-as-needed\"><\/span>Use a run\/walk strategy as needed<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Are you running for the first time? Or putting <a href=\"https:\/\/joggo.run\/blog\/how-to-choose-running-shoes\/\" target=\"_blank\" rel=\"noreferrer noopener\">your running shoes<\/a> on after a long time of not running? Combine running with walking to ease your way into a routine of daily running.<\/p>\n\n\n\n<p>You\u2019ll reap the health benefits without exerting yourself or running the <a href=\"https:\/\/joggo.run\/blog\/injury-prevention-for-running-enthusiasts\/\" target=\"_blank\" rel=\"noreferrer noopener\">risk of injury<\/a>. Also, you won\u2019t find the run too demanding, which may happen if you carry some extra pounds.<\/p>\n\n\n\n<p><strong>Tip:<\/strong> One simple rule is to walk for twice as long as you jog and to keep combining both until you\u2019ve covered 2 miles. For example, run for 2\u20133 minutes and then walk for 4\u20136 minutes.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"gradually-build-pace\"><\/span>Gradually build pace<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Two-mile runs should feel comfortable. That\u2019s not to say you can\u2019t integrate into them <a href=\"https:\/\/joggo.run\/blog\/5-hill-running-workouts-to-include-in-your-training\/\" data-type=\"link\" data-id=\"https:\/\/joggo.run\/blog\/5-hill-running-workouts-to-include-in-your-training\/\" target=\"_blank\" rel=\"noreferrer noopener\">hill running<\/a> or intervals now and then, once you can run 2 miles comfortably. But to be able to keep up running as a daily habit, you have to dose your effort.<\/p>\n\n\n\n<p>Don\u2019t feel any pressure to run every day either. Putting in at least three 2-mile runs per week, to begin with, can help your body become accustomed to the effort. It can also make running feel more pleasant.<\/p>\n\n\n\n<p>If you\u2019re wondering how long to run 2 miles, you can start at a pace of 12 minutes per mile or slower. This will mean you\u2019ll need 24 minutes for a continuous run, plus some extra minutes for warm-ups and cool-downs. Pushing for a faster pace may not be a good idea if your body is not used to running.<\/p>\n\n\n\n<p>You can then increase that to 4, 5, and 6 runs per week. Should you run every single day, weekends included? Having at least a day of rest can feel better and give your body time to recover.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"strength-and-cross-training\"><\/span>Strength and cross-training<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Running every day is great, but don\u2019t forget that you can enjoy the health benefits of exercise through other <a href=\"https:\/\/joggo.run\/blog\/running-workouts\/\" target=\"_blank\" rel=\"noreferrer noopener\">workouts<\/a> as well. Bodyweight exercises, <a href=\"https:\/\/joggo.run\/blog\/your-guide-to-cross-training-how-it-benefits-you-as-a-runner\/\" target=\"_blank\" rel=\"noreferrer noopener\">cross-training<\/a>, and <a href=\"https:\/\/joggo.run\/blog\/strength-training-for-runners-workouts-to-include-in-your-exercise-routines\/\" target=\"_blank\" rel=\"noreferrer noopener\">strength training<\/a> can make you stronger all around.<\/p>\n\n\n\n<p>Depending on the specific workout you follow, they may also make you a better runner by balancing your muscle groups, improving cardiovascular fitness, and varying your training to ward off boredom.<\/p>\n\n\n\n<p><strong>Tip:<\/strong> If you have set your <a href=\"https:\/\/joggo.run\/blog\/good-half-marathon-time-for-beginner-intermediate-and-advanced-runners\/\" target=\"_blank\" rel=\"noreferrer noopener\">sights on a half-marathon<\/a> or <a href=\"https:\/\/joggo.run\/blog\/couch-to-marathon-running-how-long-does-it-take-to-train-for-a-marathon\/\" target=\"_blank\" rel=\"noreferrer noopener\">marathon<\/a>, mix running with other types of training for better results.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"listen-to-your-body\"><\/span>Listen to your body<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Running 2 miles every day is going to make you fitter, healthier, and stronger. But the results won\u2019t come overnight. You\u2019ll start to feel better from the first run, but it\u2019s important to listen to your body.<\/p>\n\n\n\n<p>Your body will tell you if you\u2019re pushing yourself too hard or running too much too soon. Pay attention to the signals your body is sending you. And remember that 2-mile runs should feel fun.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"how-to-make-running-a-habit\"><\/span>How to Make Running a Habit<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Making running a habit isn\u2019t just about putting in the effort. To keep going, you need to acknowledge your results and keep yourself motivated.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"set-goals\"><\/span>Set goals<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Write down your running goals. Mark them on a calendar. Add them to your task list. And make them reasonable.<\/p>\n\n\n\n<p>In the beginning, it may help to set only day-to-day or short-term goals. Then, as you listen to your body, you can raise the level, running more frequently, doing only continuous runs, and increasing pace.<\/p>\n\n\n\n<p>Keep your goals simple and precise. For example, add a task to your task manager: <em>Tomorrow, I will run 2 miles at [hour] in [place].<\/em><\/p>\n\n\n\n<p><strong>Warning:<\/strong> Not writing your running goals down may make them vanish into thin air.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"track-and-reward-your-progress\"><\/span>Track and reward your progress<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Use pen and paper, a calendar, a task manager, or a running app \u2013 whichever you prefer. Logging your progress makes it easier to visualize it. Also, it will help you plan rewards, which can vary from a delicious green smoothie to a new pair of <a href=\"https:\/\/joggo.run\/blog\/best-running-shoes-for-shin-splints-in-2021\/\" target=\"_blank\" rel=\"noreferrer noopener\">comfy running shoes<\/a>.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"follow-a-plan\"><\/span><a href=\"https:\/\/joggo.run\/blog\/10k-in-miles-and-training-plan-for-10k-race\/\" target=\"_blank\" rel=\"noreferrer noopener\">Follow a plan<\/a><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Your plan can include locations, paces, walk\/run strategies, other workouts, and more. With a plan, running 2 miles every day is less likely to feel boring.<\/p>\n\n\n\n<p>Even if <a href=\"https:\/\/joggo.run\/blog\/how-long-is-5k\/\" target=\"_blank\" rel=\"noreferrer noopener\">your plan<\/a> won\u2019t be as sophisticated as that of a runner training for an ultramarathon, it\u2019s still valuable. It will have a motivating force and encourage you to stick to it.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"takeaways\"><\/span>Takeaways<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Before you lace up your running shoes, here are the things to remember:<\/p>\n\n\n\n<ul>\n<li>Running 2 miles a day will transform your life. It will make you healthier, stronger, boost your mood and energy levels, and add years to your life.<\/li>\n\n\n\n<li>But it\u2019s best to start slow if you haven\u2019t been running much lately.<\/li>\n\n\n\n<li>Combine running with walking, give yourself days of rest, and start at a low pace.<\/li>\n\n\n\n<li>It takes anywhere between 16 minutes and 30 minutes to run 2 miles. That\u2019s not so much, right? You can run daily even if you have a busy lifestyle.<\/li>\n\n\n\n<li>Writing down your goals, tracking progress, and having a running plan will help you make daily running a great habit.<\/li>\n<\/ul>\n\n\n\n<p>In the end, getting started with running 2 miles a day isn\u2019t so hard if you take it one step, one run, one day at a time.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"frequently-asked-questions\"><\/span>Frequently Asked Questions<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"can-i-lose-weight-if-i-run-2-miles-a-day\"><\/span><strong>Can I lose weight if I run 2 miles a day?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Yes, you can lose weight if you run 2 miles a day. Running is a great way to burn calories and improve your overall fitness. However, it is important to note that running alone is not enough to lose weight. You also need to follow a healthy diet and maintain an active lifestyle.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"will-running-2-miles-a-day-burn-muscle\"><\/span><strong>Will running 2 miles a day burn muscle?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Running can burn muscle if you do not do it in moderation. However, running 2 miles a day is unlikely to burn enough muscle to harm your fitness or appearance. If you are concerned about muscle loss, you can incorporate strength training exercises into your routine.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"how-many-miles-is-it-safe-to-run-a-day\"><\/span><strong>How many miles is it safe to run a day?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>The safest number of miles to run a day depends on your individual fitness level and goals. If you are new to running, it is best to start slowly and gradually increase your mileage over time. It is also important to listen to your body and take rest days when you need them.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"how-many-miles-should-i-run-a-day-to-lose-weight\"><\/span><strong>How many miles should I run a day to lose weight?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>The number of miles you need to run to lose weight depends on your individual calorie needs. A general rule of thumb is to aim to burn at least 3500 calories per week through exercise. This can be achieved by running 3-4 miles a day, 3-4 times per week.<\/p>\n\n\n\n<p>Here are some tips for losing weight through running:<\/p>\n\n\n\n<ul>\n<li><strong>Run at a moderate pace.<\/strong>&nbsp;Jogging or running at a moderate pace will help you burn more calories than running at a faster pace.<\/li>\n\n\n\n<li><strong>Run for 30-60 minutes at a time.<\/strong>&nbsp;Running for shorter periods of time,&nbsp;but more frequently,&nbsp;is also an effective way to burn calories.<\/li>\n\n\n\n<li><strong>Incorporate strength training exercises into your routine.<\/strong>&nbsp;Strength training will help you build muscle,&nbsp;which will help you burn more calories at rest.<\/li>\n\n\n\n<li><strong>Eat a healthy diet.<\/strong>&nbsp;A healthy diet will help you make sure you are getting the nutrients you need to support your running and weight loss goals.<\/li>\n\n\n\n<li><strong>Make running a part of your regular routine.<\/strong>&nbsp;The more you run,&nbsp;the more likely you are to stick with it and reach your weight loss goals.<\/li>\n<\/ul>\n\n\n\n<p>By following these tips, you can safely and effectively lose weight through running.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><em>References:<\/em><\/h4>\n\n\n\n<ul>\n<li class=\"has-small-font-size\"><a href=\"https:\/\/journals.sagepub.com\/doi\/abs\/10.1177\/036354659302100107\">Eyestone, E.D., Fellingham, G., George, J. and Fisher, A.G., 1993. Effect of water running and cycling on maximum oxygen consumption and 2-mile run performance.&nbsp;<em>The American Journal of Sports Medicine<\/em>,&nbsp;<em>21<\/em>(1), pp.41-44.<\/a><\/li>\n\n\n\n<li class=\"has-small-font-size\"><a href=\"https:\/\/cdnsciencepub.com\/doi\/abs\/10.1139\/h09-069\">Tolfrey, K., Hansen, S.A., Dutton, K., McKee, T. and Jones, A.M., 2009. Physiological correlates of 2-mile run performance as determined using a novel on-demand treadmill.&nbsp;<em>Applied Physiology, Nutrition, and Metabolism<\/em>,&nbsp;<em>34<\/em>(4), pp.763-772.<\/a><\/li>\n\n\n\n<li class=\"has-small-font-size\"><a href=\"https:\/\/books.google.com\/books?hl=en&amp;lr=&amp;id=ovN6DwAAQBAJ&amp;oi=fnd&amp;pg=PR1&amp;dq=Running+%222+Miles%22+a+Day&amp;ots=RiJTZpLhBW&amp;sig=Ueazx-K7JqrFaJO2Ot7gjrnFdKM\">Daniels, J., 2013.&nbsp;<em>Daniels&#8217; running formula<\/em>. Human Kinetics.<\/a><\/li>\n\n\n\n<li class=\"has-small-font-size\"><a href=\"https:\/\/digitalcommons.georgefox.edu\/cgi\/viewcontent.cgi?article=1001&amp;context=pt_student\">MacKenzie, R., MacKenzie, L., Martinez, A., Cardoza, M., Cuddeford, T. and Houck, J., 2015. The Science of Running: Factors Contributing to Injury Rates in Shod and Unshod Populations.<\/a><\/li>\n\n\n\n<li class=\"has-small-font-size\"><a href=\"https:\/\/repozitorij.kif.unizg.hr\/islandora\/object\/kif:1062\/datastream\/FILE0\/download#page=407\">\u0160opar, J. and Dokman, T., INFLUENCE OF RELATIVE MUSCULAR ENDURANCE ON 2 MILES RUNNING IN CROATIAN ARMY MEMBERS. In&nbsp;<em>5th International Scientific Conference on Kinesiology: Kinesiology research trends and applications: proceedings book<\/em>&nbsp;(p. 404).<\/a><\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Is running 2 miles a day good? 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