Blog Fitness Trainings Run 3 Miles A Day: How-To, Benefits, And Tips For Success

Run 3 Miles A Day: How-To, Benefits, And Tips For Success


Be it your fav or not, running is a great way of losing weight. It’s a convenient way of achieving your fitness goals as it requires no special equipment and is ideal for both newbies and pros. As with any form of exercise, the idea is to find a routine that works for you without overexerting yourself. Running 3 miles a day is considered a moderate target for all kinds of runners. Here we look at the benefits and how to run 3 miles a day to get the most out of it.


How To Run 3 Miles A Day For 30 Days

When it comes to running, what matters is speed, duration and distance. The longer the distance, the more calories you burn. 3 miles is about 4.8 kilometers. It is a very nice thing to form the habit of running. Over time, you can increase the distance to 5 miles and over. 

A crucial aspect of running is consistency. With proper prep and a consistent schedule, you should be able to see great results.To run 3 miles a day with weight loss being your aim:

Set A Target

If your goal is to run 3 miles a day five times a week for 2 months, make sure to write it down. This way you know what you are working towards. 

See also
Running While Overweight: Tips, Tricks And Debunking Myths

Make A Plan

Proper planning sets you up for success. Invest in proper running gear, carve out your running trail and find out the average time you will take to run 3 miles at your current speed. 

Start Slow

It is key to gradually increase the intensity of your runs. You can begin with 30 minutes of running on a straight trail then proceed to running longer distances on a tougher route. 

Expect Some Rough Days

Keep in mind that there are days where you will have no motivation whatsoever to get out of bed for your runs. You might feel tired but you have to keep at it. Be patient and look back to the days when it felt like you’ve won a medal in the Olympics.

Read More: Tips On Running A Mile: How To Run Fast Without Feeling Winded Or Stopping?

run 3 miles a day

Benefits Of Running 3 Miles A Day

There are many perks of running. Here are some of the benefits of a 3 mile run:

Burns Calories

Running burns calories as it is a high intensity activity. One way of measuring your body’s energy expenditure is using metabolic equivalents (METs). Running at about 6 miles per hour is 10 METs and can be compared to cycling at a fast pace (4).

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How Long To Train For A Half Marathon: Tips To Help You Get Ready For The Next Race

Generally, you burn 100 calories every mile you run but other factors such as speed, sex, terrain and weather conditions also count (6). So, how much weight will you lose if you run 3 miles a day? To lose weight you need to create a calorie deficit (Use up more calories than you consume). Your weight loss is thus dependent on how much energy  you expend when running and your food intake. 

Increases Your Cardio Endurance

Running is a great cardio endurance activity. It enables you to maintain increased heart and breathing rates for a prolonged period. In the long run, it can stamina and improve your cardiac and lung function. This in turn reduces your risk of cardiovascular diseases (7). 

Targets Several Muscle Groups

When you run you activate several muscle groups including the glutes, calves, hip flexor and other thigh muscles. It also works your upper body by activating your abs and some of your arm muscles.

Has A Positive Effect On Mood

Exercise has a positive effect on mood. Running therefore benefits your physical and mental health. When you run, endorphins also known as happy hormones are released. These hormone-like substances boost your mood and help you relax (3). 

See also
Is Walking 2 Miles A Day Enough For Weight Loss?

Strengthens Your Bones

Running is a high intensity, high impact exercise. Weight bearing exercises that support your weight, help build stronger bones because of the stress they are under. This can help increase bone density (1).

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run 3 miles a day

Tips To Get The Most Out Of Your 3 Mile Run

If you run/walk 3 miles a day but are always stuffing yourself with chips and pizza, it will be impossible to achieve your weight loss or body goals. That said, you need to do a few extra things in order to reap maximumly the benefits of running. 

Below are several things to consider when you run 3 miles a day to lose weight:


Always carry a bottle of water or hydration pack with you. Proper hydration helps your muscles recover and ensures your body functions optimally (8). Water also lubricates your joints and helps in getting rid of wastes.  You can also have electrolyte drinks. 

See also
24-Week Marathon Training Plan: The Ultimate Preparation Guide

Eat Right

A combination of protein and complex is best for your post workout meal. Protein helps build muscle, while carbs help replenish the glycogen stores used up during running (2) (5). Healthy fats found in avocados, olive and coconut oils are also a great addition.

Avoid fast foods, refined carbs, sugary drinks and added sugars. Also, cut back on the alcohol.

run 3 miles a day

Get Enough Rest

For optimum performance, getting proper rest is crucial. Rest enables your muscles to recover, reduces stress and boosts metabolism. It is best to get 7 to 9 hours of sleep.

Use Proper Form

Using the proper technique reduces your risk of injury and maximizes performance. You should lean slightly forward, pull your shoulders back, and hit the ground with the ball of your foot. This also helps you propel you forward (9).

Read More: How Many Miles Should I Run A Day? Tips For Developing And Sustaining A Running Habit

Relax And Have Fun

Finally, don’t stress. Running can be fun. Take a minute to enjoy the outdoors, the feeling of the sun on your skin and appreciate nature.

The Bottom Line

Running can be challenging but it is totally worth it. All you have to do is start slow and gradually increase the intensity of your runs. And while you’re at it, make sure you eat right, hydrate and get enough rest. Also, remember to enjoy yourself.

See also
Nordic Walking Benefits: 10 Plus Reasons To Try This New Fitness Trend



This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!


  1. Bone Health and Its Relationship with Impact Loading and the Continuity of Physical Activity throughout School Periods (2019,
  2. Dietary Protein and Muscle Mass: Translating Science to Application and Health Benefit (2019,
  3. Effects of exercise and physical activity on anxiety (2013,
  4. Free Radical Biomedicine: Principles, Clinical Correlations, and Methodologies (2012,
  5. Independent and Combined Effects of Amino Acids and Glucose… : Medicine & Science in Sports & Exercise (2003,
  6. Is it really 100 calories per mile (2017,
  7. Leisure-Time Running Reduces All-Cause and Cardiovascular Mortality Risk (2014,
  8. Practical Hydration Solutions for Sports (2019,
  9. Running: Improving Form to Reduce Injuries (2015,
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