Blog Fitness Running 2 Miles: Calories Burn While You Have Fun!

Running 2 Miles: Calories Burn While You Have Fun!

Are you ready to don your running shoes and take to the track? In addition to being a great way to stay in shape, running is an enjoyable pastime that can aid calorie-burning and weight loss. We will examine the benefits of running two miles, the number of calories one can burn, and whether it aids weight loss in this article. So, let’s start and discover the amazing advantages of running!


How Many Calories Burned In A 2-Mile Run?

When people think about working out, they often think, “How many calories will I burn?” We will answer your questions about what happens when you run 2 miles! 

The answer depends on several factors, including running efficiency, weight, and pace. A 125-pound person may typically burn 200 to 240 calories for every mile they run at a steady rate of 5 miles per hour. A 185-pound person will burn 672 calories per hour at the same pace (16). If you stop after two miles, your workout will have burned between 192 and 284 calories.

Remember that this is only an estimate and that different people may have different experiences. But the good news is that a 2-mile run is an excellent way to get your heart rate up, work your muscles, and sizzle those calories away—whether you are an experienced runner or just getting started.

That’s like declaring goodbye to the calories from a bag of potato chips or a chocolate chip cookie. A win-win situation, I presume!

running 2 miles calories

Picking The Pace: Running 2 Miles At 5 To 7.5 mph

Now, the pace can be picked up if you feel more daring and want to turn up the calorie-burning dial. Increasing your speed will enable you to complete those 2 miles while burning more calories. So, if you are willing to take on the challenge, think about running faster—perhaps at a speed of 7.5 miles per hour. Your calorie burn could increase by about 300 to 360 calories as a result! 

That is equivalent to bidding farewell to a dreamy combo of a bag of potato chips with a side of guacamole.

Yum…. guac and chips!

So, the next time you go for a 2-mile run, pat yourself on the back and realize you are not only getting a great workout but also burning a significant amount of calories, making your run even more fun, keeping yourself hydrated, wearing your favorite running gear, and crank up the music. Happy calorie burning and happy running!

See also
Calories Burned In 30 Minutes Jog

Read More: Walking 3 Miles: Calories Burned And Weight Loss Effect

Calories Burned Running 2 Miles at 5 mph: A Sweaty Adventure!

Enhancing your pace can help you burn more calories during a 2-mile run. A moderate pace of 5 miles per hour is deemed running, but if you speed things up, you will also burn more calories. 

For example, running a 2-mile distance at 7.5 miles per hour could boost your calorie burn by up to 300 to 360 calories (16). Thus, quicken the pace if you are ready for a sweaty adventure.

Running 2 Miles A Day Calories Burned: A Daily Caloric Burner!

To achieve your fitness goals, consistency is essential. You can establish a routine that increases your calorie burn, while also assisting you in maintaining a healthy lifestyle by running 2 miles daily. 

Running 2 miles daily at a moderate pace can burn between 200 and 240 calories each session (16). This daily caloric expenditure can accumulate over time and may aid in losing or maintaining a healthy weight.

Calories Burned From Running 2 Miles: It’s Worth The Effort!

A 2-mile run will help you lose weight and increase your fitness level. You are giving your body an exercise that can result in significant calorie burn, whether running on the treadmill, sidewalks, or scenic tracks. 

Remember that you will likely burn more calories if you exert more effort during your run (1). So, begin to enjoy the advantages of this energizing workout!

running 2 miles calories

Will I Lose Weight If I Jog 2 Miles Every Day?


Two miles of jogging per day is a great weight loss strategy. Being in a calorie deficit, is a key element for weight loss (2). Jogging aids in calorie burning and can aid in weight loss in conjunction with a healthy diet.

Remember, sustainable weight loss is a marathon, not a sprint. Be patient with yourself, celebrate small victories along the way, and focus on creating a healthy and balanced lifestyle. Combining jogging 2 miles daily with a nutritious diet and other forms of exercise will in conjunction your weight loss goals.

See also
Wall Sit Muscles Worked: A Comprehensive Guide To Lower Body Strength

Now, lace up those running shoes, hit the road, and enjoy the journey toward a healthier, fitter you. With consistent effort, dedication, and a positive mindset, you’ll be well on your way to losing weight through the power of jogging!

If you wish to cinch your waist, tone up your bat wings, blast away the muffin top – our fitness app was created to cater to all your needs! BetterMe won’t give excess weight a chance!

Running 2 Miles: Calories Burn With Consistency

Running 2 miles can be a useful part of your daily routine if you’re trying to maintain a calorie deficit to support weight loss. You could create a calorie deficit that aids in weight loss by burning about 200 to 240 calories daily. A nutritious, exercise, and a healthy lifestyle contribute to weight loss. Running may help you lose weight if you incorporate it as a consistent activity in your life..

This is how it works: Depending on your body type and running efficiency, 2 miles of jogging can help you burn anywhere from 200 to 240 calories (3).

Daily Сalorie Intake And Running 2 Miles: Finding The Right Balance

Remember that losing weight is a progressive process. Maintaining a calorie deficit is key in ensuring you progress in your weight loss journey. This can involve keeping track of your daily caloric intake and selecting nutritious foods.

Keeping a nutritious diet loss, it is incredibly important that you still meet the recommended number of servings of all key food groups, and furthermore, consume enough energy to support your body’s basic needs. A calorie deficit can be created in many ways, by simply increasing your activity levels, you can increase the amount of calories (energy) you burn which can result in a deficit, and further, lead to weight loss.

running 2 miles calories

Does Running 2 Miles Burn Belly Fat?

Ah, that dreaded belly fat!

Many aspire to have a sculpted, flat belly, and we ponder whether running 2 miles will help us reach that objective. Let’s examine the connection between running and tummy fat now.

Running, even 2 miles, can undoubtedly help your body burn body fat. Running is an aerobic exercise that can cause your body to utilize fat reserves as an energy source. Over time, regular running in conjunction with a nutritious diet and active lifestyle can support fat loss, and furthermore, play a role in the reduction of belly fat (4).

See also
Walking 3 Miles: Calories Burned And Weight Loss Effect

Acknowledging that exercise alone cannot achieve spot reduction or target fat loss in a particular area is crucial. Unfortunately, we have no control over where our body chooses to lose fat. Running necessarily will not target just your belly, but it can help with overall fat loss.

An all-encompassing strategy is actually required to reduce belly fat. Your midsection can be tightened and toned by strengthening your core muscles, making you look more sculpted (5). The training workouts are discussed in detail in the article.

Read More: 16 Benefits Of Full-Body Workouts: What Can A Compound, Full-Body Workout Do For You?


Will I Lose Muscle Running 2 Miles A Day?

You’re safe, my friend!

It’s unlikely that daily 2-mile runs will result in noticeable muscle loss. Running can actually have positive effects on other areas of your training, such as increasing recovery time in between sets when performing strength training activities. This can enhance your strength training sessions, which could ultimately support overall progress.

Your calves, hamstrings, hip flexors, core and quadriceps actively engage while running to help you move forward (6). This may aid in keeping those muscles in shape. It’s important to remember that running by itself might not result in significant muscle growth.

Consider adding strength training exercises to your routine to help with weight loss. Strength training can help you gain muscle, which can increase your metabolism and enable you to burn more calories at rest (7). Additionally, it aids in shaping and toning your figure, giving you a lean, sculptured appearance.

  • Running 2 miles to burn calories daily could also help you maintain your current body composition by engaging your muscles.
  • Running-induced muscle adaptations can improve muscular endurance and efficiency. As your muscles get stronger and more efficient, they may be able to handle the demands of running better over time. These adaptations, as opposed to hypertrophy, are specific to endurance.

In order to build and maintain muscle mass, regular resistance/strength training should also be a key part of your exercise routine. Exercises such as strength training, bodyweight exercises, and weightlifting are all effective in supporting muscle mass. You can promote muscle growth and increase general strength by following a well-rounded training program that follows the principles of progressive overload (8).

See also
Circuit Training For Strength: How This Training Program Helps With Muscle Endurance And Strength?

Consider including strength workouts in your weekly schedule to keep or gain muscle while running. Be sure to map out your training schedule appropriately, to allow for optimal rest and recovery in between training sessions.

In addition, a healthy diet is essential for maintaining and growing muscle. Make sure you’re consuming enough protein and carbohydrates to support muscle growth and repair. Add lean forms of protein to your diet, which can include dairy products, poultry, tofu, beans, and fish (9).

running 2 miles calories


A great way to lose weight, increase your fitness, and relax in nature’s beauty is to run 2 miles. A 2-mile run can significantly improve your daily schedule, whether you’re looking to lose weight, maintain your weight, or are just looking for healthy activity. When running 2 miles, calories burned may be gradual, but its positive impact on your mental and physical health will fill your heart with happiness.

Always begin at a relaxed pace, progressively build up your distance and speed, and pay attention to your body. You can lose weight by jogging with consistent effort, commitment, and a positive attitude. With that in mind, hit the trail and take joy in your journey to a fitter, healthier you!

BetterMe is your fast-track ticket to a long-lasting weight loss! Tailor your fitness journey and maximize your results with just a couple of swipes!

Frequently Asked Questions (FAQs):

Does Running Build Abs?

The ever-burning question (pun intended…)! Running is a great cardiovascular workout that works your entire body, which includes your core. Running isn’t the best exercise for visible abs, but it can help your abdominal muscles become stronger and more toned. Incorporating specific core workouts while sustaining an adequate diet is crucial for developing defined abs.

A multifaceted strategy is required actually to build and show those sculpted abs. Here’s the gist of it:

  • Reducing Body Fat: Regular cardio workouts, such as running and a nutritious, well-balanced diet, are required. If you create a caloric deficit, your body will utilize its fat reserves, including the fat encasing your abs (10).
  • Strength workouts: Exercises that specifically target the abdominal muscles and help strengthen and shape them include leg raises, crunches, and planks (11).
  • Balanced Nutrition: Consuming a nutritious and well-balanced diet rich in whole foods, lean proteins, vegetables, and healthy fats will support your overall body composition goals.
See also
Walking 1 Mile Calories: A Detailed Breakdown

Does Running Make You Lean?


A great way to lose weight, burn calories, and enhance your whole-body composition is to run. Running regularly can support and promote a leaner body by lowering body fat and boosting muscle tone. To get the best results, pairing running with a balanced diet and strength training  routine is crucial.

running 2 miles calories

Is Running 2 Miles Every Day Good?

Without a doubt! Getting into the habit of running 2 miles each day can be good for your fitness and general well-being.

Endorphins, also known as “feel-good” hormones, are released when you exercise, and they can improve your mood and lessen stress. Regular running for 2 miles can help reduce the signs of depression and anxiety, enhance sleep, and improve mental health (12).

Running helps condition the joints and bones because it is a weight-bearing workout. Running 2 miles can help to increase bone density and lower the probability of osteoporosis. Encouraging mobility and flexibility also supports the maintenance of healthy joints (13). Running revs up your body and mind, boosting your energy. If you run 2 miles daily, you’ll have more power throughout the day, sharper focus, and higher productivity levels (14).

Is Running 2 Miles Good Cardio?

Running for 2 miles is a cardio workout that increases your heart rate and blood flow. It can improve cardiovascular capacity and endurance, enhance fitness levels and supports heart and lung health. No matter your experience level, running two miles can be a challenging and worthwhile cardio workout.

Regular cardiovascular exercise such as running can also improve circulation and lessens your risk of developing chronic diseases such as heart disease (15).

Running helps you burn calories while keeping a healthy weight. When performed in conjunction with a healthy diet, your metabolic rate can increase which can support a healthy body weight.



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. 15 Best Exercises to Burn Belly Fat, According to Personal Trainers (2023,
  2. Thirty-nine (2023,
  3. 7 Muscle Groups You Activate When Running (2021,
  4. Cardio For Belly Fat: Everything You Should Know (2022,
  6. Five Ways Running Improves Your Heart (2016,
  7. Here Are The Muscles Worked When Running (2022,
  8. How Many Calories Do You Burn Running a Mile? (2019,
  9. How to achieve a runner’s high (2022,
  10. How to build muscle with exercise (2020,
  11. Running and body fat – walking the tightrope of optimum performance (2020,
  12. What to know about running and joints (2022,
  13. Six (2022,
  14. How running can help you to burn body fat (2022,
  15. Running To Lose Weight: 6 Tips On How To Do It Properly (2022,
  16. Calories Burned Running Calculator: How Many Calories Does Running Burn? (2022,
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