Troy Hurst holds a Doctorate in Physical Therapy from Carroll University. He is a physical therapist specializing in both athletic and vestibular rehabilitation with an emphasis on performance running.
Running is among the top ways to get in shape and improve your overall health. It’s an excellent form of cardiovascular exercise that can benefit individuals of all ages and fitness levels. It’s also an inexpensive activity that can be done almost anywhere at any time.
Running can involve short bursts of faster, higher intensity intervals or a relatively sustained pace over a longer distance. While many people may find the idea of running long distances daunting, those who run a few miles a day may experience many benefits, both physically and mentally.
The goal of this article is not to convince anyone not interested in running to get out for a daily 3-mile jog, but rather to highlight the benefits of running for those who already enjoy it or who are interested in getting into it.
While 3 miles is often a safe and attainable distance to run multiple days of the week for many, it’s not for everyone. You should consult your doctor before you start any new exercise program, including running, to ensure it’s safe and advisable for you. If you get the green light, it’s crucial to build up your fitness level gradually and not attempt to jump into 3-mile runs all at once, as this will significantly increase your risk of injury. In addition, running 7 days a week isn’t necessary or beneficial for the average person, as it doesn’t provide enough recovery time for most. Make sure to include other forms of training (both aerobic and strength training), as well as active and passive rest as necessary. Generally, sticking to 2-5 runs per week, together with other forms of training throughout the week, will yield positive results.
Running 3 miles a day improves many aspects of your health and well-being:
1. Promotes Weight Loss and Maintenance
Running is a high-intensity form of exercise that burns a significant number of calories in a short amount of time. A 3-mile run can burn approximately 300-400 calories, depending on your body weight and running speed. By consistently incorporating a daily 3-mile run into your routine, you can create a calorie deficit that can help with weight loss and maintenance (1).
In addition to burning calories during the run itself, running may also boost your metabolism, which further helps with weight loss efforts.
When paired with a calorie-reduced diet, a 3-mile daily run can be an effective way to reach and maintain a healthy weight.
2. Improves Cardiovascular Health
Consistent distance running has been shown to improve cardiovascular health by strengthening the heart, reducing blood pressure, and increasing lung capacity (2). Running 3 miles a day can help lower the risk of developing heart disease, stroke, and other chronic conditions.
The American Heart Association recommends adults aim for at least 150 minutes per week of moderate-intensity aerobic activity or 75 minutes per week of vigorous aerobic activity, or a combination of both, spread throughout the week. They also recommend adults include at least 2 days per week of muscle strengthening activities at a moderate to high intensity (3). Incorporating a daily 3-mile run into your routine will significantly help you meet the aerobic portion of these recommendations.
3. Increases Endurance and Stamina
Running 3 miles a day may seem like a daunting task at first, but with consistent practice, it can significantly improve your endurance and stamina. As you continue to challenge yourself by increasing your speed or distance, you’ll gradually build up your cardiovascular endurance (4).
This increased physical stamina benefits your running performance and carries over into everyday activities, which allows you to tackle daily tasks with more energy and ease.
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4. Boosts Mood and Mental Health
Regular exercise has been shown to have positive effects on mental health by reducing stress levels, improving mood, and decreasing symptoms of anxiety and depression (5).
As a moderate to high-intensity form of exercise, running can also release endorphins, the body’s natural feel-good chemicals, which can improve overall mood and reduce feelings of pain or discomfort. In addition, setting and achieving personal goals in running can boost self-confidence and provide a sense of accomplishment.
5. Strengthens Muscles and Bones
Running regularly can help strengthen and tone muscles throughout the body, including those in the legs and core. It also puts stress on bones, which stimulates them to grow stronger and denser (6).
This is particularly beneficial for individuals who are at risk for osteoporosis or osteopenia. If you currently have one of these conditions and are interested in beginning a running routine, consult your doctor about whether it is safe for you to do so. Strong muscles and bones improve physical performance and decrease the risk of injury in daily activities.
6. Provides an Attainable Goal
Goal setting is an important yet often overlooked aspect of maintaining a consistent exercise routine. How attainable or realistic a goal is can significantly impact an individual’s motivation to stick with it.
Too easy a goal may not provide enough challenge, while too difficult a goal may seem overwhelming and unachievable.
As you see yourself reaching your goals each day, it can increase your motivation and confidence to set and achieve even bigger goals in the future.
You can tie your daily achievements together by signing up for a 5k (3.1 miles) race and put your training to the test! This will provide a tangible goal to work toward and allow you to celebrate your progress and achievements with others.
Read more: Incline Walking vs Running for Fat Loss: Which Is Better?
Running 3 miles a day can be healthy, as long as you put systems in place to ensure you’re doing it safely and effectively:
Proper Footwear Is a Must
Your shoes are your foundation. Investing in a good pair of running shoes is non-negotiable. Poor-quality or inappropriate footwear can lead to blisters, shin splints, or long-term joint issues. Go to a running store and get fitted for shoes that suit your feet, gait, and running style. This small step can prevent a lot of discomfort and injuries later on.
Build Up Gradually
If you’re new to running, don’t jump straight into 3 miles. Start with shorter distances or walking intervals to allow your body time to adapt. For example, start with a walk-run routine where you alternate between the two.
Gradually increase your running distance over weeks, not days, to prevent overuse injuries such as shin splints or knee pain. Increase your mileage by no more than 10% per week to give your body time to adapt.
We’ve compiled tips on running a mile that will help you improve your speed, build endurance, and make every run more enjoyable – whether you’re just starting out or looking to hit a new personal best, you won’t want to miss these.
Warm-Up Properly (Dynamic, Not Static)
Skipping your warm-up is a mistake. Static stretching before running has been shown to reduce performance, whereas dynamic warm-ups prepare your muscles and joints for optimal movement (7).
Master Proper Running Form
Good running form isn’t just about looking the part – it prevents injury and helps you move efficiently. Here’s what the experts recommend:
Start with the Right Pacing Strategy
Pacing isn’t just about going slower or faster, it’s about consistency:
Work on Cadence (Steps per Minute)
Your cadence – the number of steps you take per minute – impacts your efficiency and likelihood of injury.
Listen to Your Body
Staying tuned into how your body feels during and after each run is crucial. If you’re experiencing sharp pain or prolonged soreness, this is a sign that something is off. Don’t push through bad pain – rest or seek guidance from a professional to prevent injury. Mild discomfort as you build endurance is normal, but know your limits.
Balanced Diet for Energy and Recovery
Running 3 miles most days of the week will burn a significant number of calories, so you’ll need to fuel your body properly. Focus on a balanced diet that’s rich in lean proteins, whole grains, healthy fats, and plenty of fruits and vegetables. Carbohydrates are particularly important to maintain your energy levels during runs, while proteins help repair muscle tissues post-workout.
Rest and Recovery Matter
Although 3 miles may feel manageable, running every single day without proper recovery will increase your risk of overuse injuries. Studies have highlighted the importance of rest days to allow tissue repair and avoid burnout.
Prioritize Strength Training for Injury Prevention
Running is demanding, and introducing strength exercises can fortify your body.
Strong core muscles stabilize your pelvis and spine, preventing compensation and pain in your back or hips. Try exercises such as planks, bird dogs, and dead bugs.
Weak glutes and hip muscles may also result in compensatory movement patterns that can increase the risk of injury. Squats, lunges, and side-lying leg lifts should be part of your routine.
Explosive movements, such as box jumps or jump squats, improve running power and efficiency. A 2016 study concluded that plyometric training significantly enhances running economy by improving force production (16).
Running 3 miles in 30 minutes is generally considered a good pace for recreational runners. It translates to a 10-minute mile, which suggests a moderate level of fitness. This pace can be achievable for most people with consistent practice.
However, what is “good” depends on factors such as age, condition, and running experience. For newcomers, it may be a solid goal, while seasoned runners may find it less challenging.
In our previous blog, how to start running at 50, we shared easy-to-follow tips and motivating advice to help beginners kickstart their running journey and enjoy the countless physical and mental benefits of staying active at any age.
Whether you’re a workout beast or just a beginner making your first foray into the world of fitness and dieting – BetterMe has a lot to offer to both newbies and experts! Install the app and experience the versatility first-hand!
Yes, running 3 miles a day can help you get in shape. This routine improves cardiovascular endurance, burns calories, and strengthens leg muscles. When combined with proper nutrition and rest, it supports weight loss and overall fitness. However, balance is key – adding strength training or other exercises can help prevent overuse injuries and improve overall conditioning.
Weight loss depends on factors such as calorie intake, metabolism, and consistency. On average, running 3 miles burns approximately 300-400 calories, depending on your weight and pace. If you maintain a calorie deficit of 500 calories a day (through exercise and diet), you could lose about 1 pound per week. You should keep in mind that results vary and may be influenced by other lifestyle factors.
Read more: Treadmill Everyday Workouts: Is This Recommended?
Results are dependent on your goals. If you’re looking to improve your stamina, you may notice changes within a couple of weeks of running consistently. Physical changes, such as weight loss or improved muscle definition, typically take longer and require consistent training and a balanced diet. Pay attention to how you feel, as improved energy and mood are some of the first benefits you may notice.
Discover the benefits of running 10 miles a week, from enhanced endurance and weight management to improved mental clarity, and don’t miss our practical tips to make this achievable and rewarding for runners of all levels.
The amount of time it takes to run 3 miles depends on your pace. For most people who jog at a moderate pace of 10 to 12 minutes per mile, 3 miles will take approximately 30 to 36 minutes. However, this can vary based on individual fitness levels and jogging speed. Yes, running can change your body shape over time. It helps reduce body fat, tones leg muscles, and improves overall muscle definition. Depending on your intensity and frequency, running may lead to weight loss and a leaner physique. For more balanced results, it’s recommended to combine running with strength training. You can assess your fitness by observing different factors, such as your stamina, heart rate recovery, and ability to perform physical activities without fatigue. Signs of fitness often include maintaining a healthy weight, steady energy levels, and consistent performance during workouts. Fitness tests, such as a timed run or push-up count, can also provide measurable indicators. You can tell if you’re losing weight by monitoring changes in your body. The most common methods include regular weigh-ins, tracking changes in how your clothes fit, or noticing a decrease in body measurements. Other signs include increased energy levels, improved physical performance, and, for some, visual changes in the mirror. Keep in mind that weight loss is gradual and can vary for every individual.Frequently Asked Questions
How long does a 3-mile jog take?
Will running change your body shape?
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Running 3 miles most days of the week is a powerful way to boost your physical and mental health. From improving cardiovascular fitness to building endurance and lifting your mood, the benefits are undeniable.
However, ensuring a safe and positive experience requires proper preparation. Invest in the right running shoes, increase your mileage gradually, and always prioritize good form. Balance your runs with a nutritious diet, proper hydration, and ample recovery time to maximize results and avoid injury.
This article is intended for general informational purposes only and does not serve to address individual circumstances. It is not a substitute for professional advice or help and should not be relied on for making any kind of decision-making. Any action taken as a direct or indirect result of the information in this article is entirely at your own risk and is your sole responsibility.
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