{"id":34263,"date":"2021-12-08T16:51:10","date_gmt":"2021-12-08T16:51:10","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=34263"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"run-3-miles-a-day","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/run-3-miles-a-day\/","title":{"rendered":"Run 3 Miles A Day: How-To, Benefits, And Tips For Success"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\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:\/\/betterme.world\/articles\/run-3-miles-a-day\/#How_To_Run_3_Miles_A_Day_For_30_Days\" >How To Run 3 Miles A Day For 30 Days<\/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:\/\/betterme.world\/articles\/run-3-miles-a-day\/#Set_A_Target\" >Set A Target<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/run-3-miles-a-day\/#Make_A_Plan\" >Make A Plan<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/run-3-miles-a-day\/#Start_Slow\" >Start Slow<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/run-3-miles-a-day\/#Expect_Some_Rough_Days\" >Expect Some Rough Days<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/run-3-miles-a-day\/#Benefits_Of_Running_3_Miles_A_Day\" >Benefits Of Running 3 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-7\" href=\"https:\/\/betterme.world\/articles\/run-3-miles-a-day\/#Burns_Calories\" >Burns Calories<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/run-3-miles-a-day\/#Increases_Your_Cardio_Endurance\" >Increases Your Cardio Endurance<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/run-3-miles-a-day\/#Targets_Several_Muscle_Groups\" >Targets Several Muscle Groups<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/run-3-miles-a-day\/#Has_A_Positive_Effect_On_Mood\" >Has A Positive Effect On Mood<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/run-3-miles-a-day\/#Strengthens_Your_Bones\" >Strengthens Your Bones<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/run-3-miles-a-day\/#Tips_To_Get_The_Most_Out_Of_Your_3_Mile_Run\" >Tips To Get The Most Out Of Your 3 Mile Run<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/run-3-miles-a-day\/#Hydrate\" >Hydrate<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/run-3-miles-a-day\/#Eat_Right\" >Eat Right<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/run-3-miles-a-day\/#Get_Enough_Rest\" >Get Enough Rest<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/run-3-miles-a-day\/#Use_Proper_Form\" >Use Proper Form<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/run-3-miles-a-day\/#Relax_And_Have_Fun\" >Relax And Have Fun<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/betterme.world\/articles\/run-3-miles-a-day\/#The_Bottom_Line\" >The Bottom Line<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/betterme.world\/articles\/run-3-miles-a-day\/#DISCLAIMER\" >DISCLAIMER:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/betterme.world\/articles\/run-3-miles-a-day\/#SOURCES\" >SOURCES:<\/a><\/li><\/ul><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Be it your fav or not, running is a great way of losing weight. It&#8217;s a convenient way of achieving your fitness goals as it requires no special equipment and is ideal for both newbies and pros. <\/span><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Run_3_Miles_A_Day\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_To_Run_3_Miles_A_Day_For_30_Days\"><\/span><strong>How To Run 3 Miles A Day For 30 Days<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">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 <a href=\"https:\/\/betterme.world\/articles\/running-10-miles-a-week\/\">running<\/a>. Over time, you can increase the distance to 5 miles and over.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Set_A_Target\"><\/span><strong>Set A Target<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">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.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Make_A_Plan\"><\/span><strong>Make A Plan<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Proper planning sets you up for <a href=\"https:\/\/betterme.world\/articles\/half-marathon-training-20-week\/\">success<\/a>. 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.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Start_Slow\"><\/span><strong>Start Slow<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">It is key to gradually increase the intensity of your <a href=\"https:\/\/betterme.world\/articles\/how-many-miles-should-i-run-a-week\/\">runs<\/a>. You can begin with 30 <a href=\"https:\/\/betterme.world\/articles\/running-6-miles\/\">minutes of running<\/a> on a straight trail then proceed to running longer distances on a tougher route.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Expect_Some_Rough_Days\"><\/span><strong>Expect Some Rough Days<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">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&#8217;ve won a medal in the Olympics.<\/span><\/p>\n<p><em><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/tips-on-running-a-mile\/\">Tips On Running A Mile: How To Run Fast Without Feeling Winded Or Stopping?<\/a><\/em><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/?utm_source=Blog&#038;utm_medium=Blog&#038;utm_campaign=Banner_replacement\"><img decoding=\"async\" class=\"aligncenter wp-image-32183 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4483-1024x576.png\" alt=\"run 3 miles a day\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4483.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4483-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4483.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4483.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Benefits_Of_Running_3_Miles_A_Day\"><\/span><strong>Benefits Of Running 3 Miles A Day<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">There are many perks of <a href=\"https:\/\/betterme.world\/articles\/run-5-miles-a-day\/\">running<\/a>. Here are some of the benefits of a 3 mile run:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Burns_Calories\"><\/span><strong>Burns Calories<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Running burns calories as it is a high intensity activity. One way of measuring your body&#8217;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 (<\/span><a href=\"https:\/\/books.google.co.ke\/books?id=8vopDgAAQBAJ&amp;pg=PA257&amp;lpg=PA257&amp;dq=Running+at+about+6+miles+per+hour+is+10+METs+and+can+be+compared+to+cycling+at+a+fast+pace&amp;source=bl&amp;ots=yZnX2qKxmy&amp;sig=ACfU3U04_QXoG4ifmhPl_b4GYLXe8TYApg&amp;hl=en&amp;sa=X&amp;ved=2ahUKEwj3qpiEjLv0AhXL5-AKHVdxAtIQ6AF6BAg6EAI#v=onepage&amp;q=Running%20at%20about%206%20miles%20per%20hour%20is%2010%20METs%20and%20can%20be%20compared%20to%20cycling%20at%20a%20fast%20pace&amp;f=false\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Generally, you burn 100 calories every mile you run but other factors such as speed, sex, terrain and weather conditions also count (<\/span><a href=\"https:\/\/apnews.com\/article\/51de4cba6ffe48b0886cf9b2c7a6ba8a\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">). 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\u00a0 you expend when <a href=\"https:\/\/betterme.world\/articles\/how-often-should-i-run\/\">running<\/a> and your food intake.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Increases_Your_Cardio_Endurance\"><\/span><strong>Increases Your Cardio Endurance<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Running is a great cardio endurance activity. It enables you to maintain increased heart and <a href=\"https:\/\/betterme.world\/articles\/running-4-miles\/\">breathing rates<\/a> 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 (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S0735109714027466?via%3Dihub\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Targets_Several_Muscle_Groups\"><\/span><strong>Targets Several Muscle Groups<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Has_A_Positive_Effect_On_Mood\"><\/span><strong>Has A Positive Effect On Mood<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Exercise has a <a href=\"https:\/\/betterme.world\/articles\/how-to-start-running-at-50\/\">positive effect on mood<\/a>. 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 (<\/span><a href=\"https:\/\/www.frontiersin.org\/articles\/10.3389\/fpsyt.2013.00027\/full\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Strengthens_Your_Bones\"><\/span><strong>Strengthens Your Bones<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">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 (<\/span><a href=\"https:\/\/www.mdpi.com\/1660-4601\/16\/16\/2834\/htm\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><strong>Whether you\u2019re looking to simply pep up your fitness routine, jazz up your diet with mouth-watering low-calorie recipes or want to get your act together and significantly drop that number on your scale \u2013 BetterMe app has got you covered! <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Run_3_Miles_A_Day\">Improve your body<\/a> and revamp your life with us!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/?utm_source=Blog&#038;utm_medium=Blog&#038;utm_campaign=Banner_replacement\"><img decoding=\"async\" class=\"aligncenter wp-image-32180 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4475-1024x576.png\" alt=\"run 3 miles a day\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4475.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4475-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4475.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4475.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Tips_To_Get_The_Most_Out_Of_Your_3_Mile_Run\"><\/span><strong>Tips To Get The Most Out Of Your 3 Mile Run<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">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.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Below are several things to consider when you run 3 miles a day to lose weight:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Hydrate\"><\/span><strong>Hydrate<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Always carry a bottle of water or hydration pack with you. Proper hydration helps your muscles recover and ensures your body functions optimally (<\/span><a href=\"https:\/\/www.mdpi.com\/2072-6643\/11\/7\/1550\/htm\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">). Water also lubricates your joints and helps in getting rid of wastes.\u00a0 You can also have electrolyte drinks.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Eat_Right\"><\/span><strong>Eat Right<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">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 (<\/span><a href=\"https:\/\/www.mdpi.com\/2072-6643\/11\/5\/1136\/htm\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">) (<\/span><a href=\"https:\/\/journals.lww.com\/acsm-msse\/Fulltext\/2003\/03000\/Independent_and_Combined_Effects_of_Amino_Acids.11.aspx\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">). Healthy fats found in avocados, olive and coconut oils are also a great addition.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Avoid fast foods, refined carbs, sugary drinks and added sugars. Also, cut back on the alcohol.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/?utm_source=Blog&#038;utm_medium=Blog&#038;utm_campaign=Banner_replacement\"><img decoding=\"async\" class=\"aligncenter wp-image-32001 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/10-1-1024x576.jpg\" alt=\"run 3 miles a day\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/10-1.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/10-1-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/10-1.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/10-1-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/10-1.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Get_Enough_Rest\"><\/span><strong>Get Enough Rest<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Use_Proper_Form\"><\/span><strong>Use Proper Form<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">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 (<\/span><a href=\"https:\/\/www.jospt.org\/doi\/10.2519\/jospt.2015.0503\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/how-many-miles-should-i-run-a-day\/\">How Many Miles Should I Run A Day? Tips For Developing And Sustaining A Running Habit<\/a><\/span><\/i><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Relax_And_Have_Fun\"><\/span><strong>Relax And Have Fun<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Finally, don&#8217;t stress. Running can be fun. Take a minute to enjoy the outdoors, the feeling of the sun on your skin and appreciate nature.<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><strong>The Bottom Line<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">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\u2019re at it, make sure you eat right, hydrate and get enough rest. Also, remember to enjoy yourself.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Run_3_Miles_A_Day\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/10\/Gif_Blue-1.gif\" alt=\"BetterMe\" width=\"1080\" height=\"1080\" \/><\/a><\/p>\n<p><iframe title=\"Create Happines now\" width=\"770\" height=\"433\" src=\"https:\/\/www.youtube.com\/embed\/xLxjdQ4DYdg?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe><\/p>\n<h4><span class=\"ez-toc-section\" id=\"DISCLAIMER\"><\/span><b>DISCLAIMER:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">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!<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"SOURCES\"><\/span><b>SOURCES:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li><a href=\"https:\/\/www.mdpi.com\/1660-4601\/16\/16\/2834\/htm\"><span style=\"font-weight: 400;\">Bone Health and Its Relationship with Impact Loading and the Continuity of Physical Activity throughout School Periods<\/span><\/a><span style=\"font-weight: 400;\"> (2019, mdpi.com)<\/span><\/li>\n<li><a href=\"https:\/\/www.mdpi.com\/2072-6643\/11\/5\/1136\/htm\"><span style=\"font-weight: 400;\">Dietary Protein and Muscle Mass: Translating Science to Application and Health Benefit<\/span><\/a><span style=\"font-weight: 400;\"> (2019, mdpi.com)<\/span><\/li>\n<li><a href=\"https:\/\/www.frontiersin.org\/articles\/10.3389\/fpsyt.2013.00027\/full\"><span style=\"font-weight: 400;\">Effects of exercise and physical activity on anxiety<\/span><\/a><span style=\"font-weight: 400;\"> (2013, frontiersin.org)<\/span><\/li>\n<li><a href=\"https:\/\/books.google.co.ke\/books?id=8vopDgAAQBAJ&amp;pg=PA257&amp;lpg=PA257&amp;dq=Running+at+about+6+miles+per+hour+is+10+METs+and+can+be+compared+to+cycling+at+a+fast+pace&amp;source=bl&amp;ots=yZnX2qKxmy&amp;sig=ACfU3U04_QXoG4ifmhPl_b4GYLXe8TYApg&amp;hl=en&amp;sa=X&amp;ved=2ahUKEwj3qpiEjLv0AhXL5-AKHVdxAtIQ6AF6BAg6EAI#v=onepage&amp;q=Running%20at%20about%206%20miles%20per%20hour%20is%2010%20METs%20and%20can%20be%20compared%20to%20cycling%20at%20a%20fast%20pace&amp;f=false\"><span style=\"font-weight: 400;\">Free Radical Biomedicine: Principles, Clinical Correlations, and Methodologies<\/span><\/a><span style=\"font-weight: 400;\"> (2012, books.google.co.ke)<\/span><\/li>\n<li><a href=\"https:\/\/journals.lww.com\/acsm-msse\/Fulltext\/2003\/03000\/Independent_and_Combined_Effects_of_Amino_Acids.11.aspx\"><span style=\"font-weight: 400;\">Independent and Combined Effects of Amino Acids and Glucose&#8230; : Medicine &amp; Science in Sports &amp; Exercise<\/span><\/a><span style=\"font-weight: 400;\"> (2003, journals.lww.com)<\/span><\/li>\n<li><a href=\"https:\/\/apnews.com\/article\/51de4cba6ffe48b0886cf9b2c7a6ba8a\"><span style=\"font-weight: 400;\">Is it really 100 calories per mile<\/span><\/a><span style=\"font-weight: 400;\"> (2017, apnews.com)<\/span><\/li>\n<li><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S0735109714027466?via%3Dihub\"><span style=\"font-weight: 400;\">Leisure-Time Running Reduces All-Cause and Cardiovascular Mortality Risk<\/span><\/a><span style=\"font-weight: 400;\"> (2014, sciencedirect.com)<\/span><\/li>\n<li><a href=\"https:\/\/www.mdpi.com\/2072-6643\/11\/7\/1550\/htm\"><span style=\"font-weight: 400;\">Practical Hydration Solutions for Sports<\/span><\/a><span style=\"font-weight: 400;\"> (2019, mdpi.com)<\/span><\/li>\n<li><a href=\"https:\/\/www.jospt.org\/doi\/10.2519\/jospt.2015.0503\"><span style=\"font-weight: 400;\">Running: Improving Form to Reduce Injuries<\/span><\/a><span style=\"font-weight: 400;\"> (2015, jospt.org)<\/span><\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"<p>Be it your fav or not, running is a great way of losing weight. It&#8217;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 [&hellip;]<\/p>\n","protected":false},"author":51,"featured_media":34268,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[128],"tags":[],"coauthors":[125],"class_list":["post-34263","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-trainings"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Run 3 Miles A Day: How-To, Benefits, And Tips For Success - BetterMe<\/title>\n<meta name=\"description\" content=\"Not sure how to make running a habit? Here&#039;s how to run 3 miles a day for 30 days, benefits of running and more!\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/run-3-miles-a-day\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Run 3 Miles A Day: How-To, Benefits, And Tips For Success\" \/>\n<meta property=\"og:description\" content=\"Not sure how to make running a habit? Here&#039;s how to run 3 miles a day for 30 days, benefits of running and more!\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/run-3-miles-a-day\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2021\/12\/shutterstock_552893947.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1000\" \/>\n\t<meta property=\"og:image:height\" content=\"667\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Eve Chalicha\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Eve Chalicha\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"7 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/run-3-miles-a-day\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/run-3-miles-a-day\/\"},\"author\":{\"name\":\"Eve Chalicha\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/8930d6ed17cc416a00b4d1d792a187e2\"},\"headline\":\"Run 3 Miles A Day: How-To, Benefits, And Tips For Success\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/run-3-miles-a-day\/\"},\"wordCount\":1266,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/run-3-miles-a-day\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/12\/shutterstock_552893947.jpg\",\"articleSection\":[\"Trainings\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">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. <\/span><span style=\\\"font-weight: 400;\\\">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.<\/span>\\r\\n\\r\\n\\r\\n<h2 style=\\\"text-align: center;\\\"><strong>How To Run 3 Miles A Day For 30 Days<\/strong><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">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 <a href=\\\"https:\/\/betterme.world\/articles\/running-10-miles-a-week\/\\\">running<\/a>. Over time, you can increase the distance to 5 miles and over.\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">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:<\/span>\\r\\n<h3><strong>Set A Target<\/strong><\/h3>\\r\\n<span style=\\\"font-weight: 400;\\\">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.\u00a0<\/span>\\r\\n<h3><strong>Make A Plan<\/strong><\/h3>\\r\\n<span style=\\\"font-weight: 400;\\\">Proper planning sets you up for <a href=\\\"https:\/\/betterme.world\/articles\/half-marathon-training-20-week\/\\\">success<\/a>. 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.\u00a0<\/span>\\r\\n<h3><strong>Start Slow<\/strong><\/h3>\\r\\n<span style=\\\"font-weight: 400;\\\">It is key to gradually increase the intensity of your <a href=\\\"https:\/\/betterme.world\/articles\/how-many-mi ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/run-3-miles-a-day\/\",\"url\":\"https:\/\/betterme.world\/articles\/run-3-miles-a-day\/\",\"name\":\"Run 3 Miles A Day: How-To, Benefits, And Tips For Success - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/run-3-miles-a-day\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/run-3-miles-a-day\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/12\/shutterstock_552893947.jpg\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"Not sure how to make running a habit? Here's how to run 3 miles a day for 30 days, benefits of running and more!\",\"breadcrumb\":{\"@id\":\"https:\/\/betterme.world\/articles\/run-3-miles-a-day\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/betterme.world\/articles\/run-3-miles-a-day\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/betterme.world\/articles\/run-3-miles-a-day\/#primaryimage\",\"url\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/12\/shutterstock_552893947.jpg\",\"contentUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/12\/shutterstock_552893947.jpg\",\"width\":1000,\"height\":667,\"caption\":\"running\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/betterme.world\/articles\/run-3-miles-a-day\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Blog\",\"item\":\"https:\/\/betterme.world\/articles\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Fitness\",\"item\":\"https:\/\/betterme.world\/articles\/betterme-fitness\/\"},{\"@type\":\"ListItem\",\"position\":3,\"name\":\"Trainings\",\"item\":\"https:\/\/betterme.world\/articles\/betterme-fitness\/trainings\/\"},{\"@type\":\"ListItem\",\"position\":4,\"name\":\"Run 3 Miles A Day: How-To, Benefits, And Tips For Success\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/betterme.world\/articles\/#website\",\"url\":\"https:\/\/betterme.world\/articles\/\",\"name\":\"BetterMe Blog\",\"description\":\"Health &amp; Fitness\",\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/betterme.world\/articles\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-US\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/betterme.world\/articles\/#organization\",\"name\":\"BetterMe\",\"alternateName\":\"Betterme Limited\",\"url\":\"https:\/\/betterme.world\/articles\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png\",\"contentUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png\",\"width\":512,\"height\":512,\"caption\":\"BetterMe\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/logo\/image\/\"},\"sameAs\":[\"https:\/\/www.facebook.com\/betterme.health.coaching\",\"https:\/\/x.com\/betterme\",\"https:\/\/www.instagram.com\/betterme\/\",\"https:\/\/www.linkedin.com\/company\/betterme-apps\",\"https:\/\/www.pinterest.com\/bettermetips\/\",\"https:\/\/www.youtube.com\/channel\/UC0svgcjc3jSgcryqo83spPQ\",\"https:\/\/www.tiktok.com\/@betterme.health.coaching\",\"https:\/\/apps.apple.com\/app\/betterme-health-coaching\/id1264546236\",\"https:\/\/play.google.com\/store\/apps\/details?id=com.gen.workoutme&amp;amp;amp;amp;hl=en_US&amp;amp;amp;amp;gl=US\",\"https:\/\/www.wikidata.org\/wiki\/Q114895798\"]},{\"@type\":\"Person\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/8930d6ed17cc416a00b4d1d792a187e2\",\"name\":\"Eve Chalicha\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/image\/226167ff30adba34e5ac8f0e41f87ac6\",\"url\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/eve_chalicha-150x150.png\",\"contentUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/eve_chalicha-150x150.png\",\"caption\":\"Eve Chalicha\"},\"description\":\"Eve is a freelance writer from Nairobi, Kenya. She has a passion for promoting good health and well-being and believes that education is the first step towards changing lives for the better. For the past few years, Eve has been writing about topics such as nutrition, fitness, natural remedies, and more. Thanks to her background in Legal studies, she has a knack for research and always prioritizes scientific facts over hearsay. She is also very socially conscious and ensures that her pieces inform and empower readers. When she's not writing, Eve enjoys watching documentaries, going on nature walks, or just hanging out with friends.\",\"url\":\"https:\/\/betterme.world\/articles\/author\/evechalicha\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"Run 3 Miles A Day: How-To, Benefits, And Tips For Success - BetterMe","description":"Not sure how to make running a habit? Here's how to run 3 miles a day for 30 days, benefits of running and more!","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/betterme.world\/articles\/run-3-miles-a-day\/","og_locale":"en_US","og_type":"article","og_title":"Run 3 Miles A Day: How-To, Benefits, And Tips For Success","og_description":"Not sure how to make running a habit? Here's how to run 3 miles a day for 30 days, benefits of running and more!","og_url":"https:\/\/betterme.world\/articles\/run-3-miles-a-day\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_modified_time":"2024-12-16T08:35:01+00:00","og_image":[{"width":1000,"height":667,"url":"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2021\/12\/shutterstock_552893947.jpg","type":"image\/jpeg"}],"author":"Eve Chalicha","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"Eve Chalicha","Est. reading time":"7 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/betterme.world\/articles\/run-3-miles-a-day\/#article","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/run-3-miles-a-day\/"},"author":{"name":"Eve Chalicha","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/8930d6ed17cc416a00b4d1d792a187e2"},"headline":"Run 3 Miles A Day: How-To, Benefits, And Tips For Success","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/run-3-miles-a-day\/"},"wordCount":1266,"commentCount":0,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/run-3-miles-a-day\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/12\/shutterstock_552893947.jpg","articleSection":["Trainings"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">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. <\/span><span style=\"font-weight: 400;\">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.<\/span>\r\n\r\n\r\n<h2 style=\"text-align: center;\"><strong>How To Run 3 Miles A Day For 30 Days<\/strong><\/h2>\r\n<span style=\"font-weight: 400;\">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 <a href=\"https:\/\/betterme.world\/articles\/running-10-miles-a-week\/\">running<\/a>. Over time, you can increase the distance to 5 miles and over.\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">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:<\/span>\r\n<h3><strong>Set A Target<\/strong><\/h3>\r\n<span style=\"font-weight: 400;\">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.\u00a0<\/span>\r\n<h3><strong>Make A Plan<\/strong><\/h3>\r\n<span style=\"font-weight: 400;\">Proper planning sets you up for <a href=\"https:\/\/betterme.world\/articles\/half-marathon-training-20-week\/\">success<\/a>. 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.\u00a0<\/span>\r\n<h3><strong>Start Slow<\/strong><\/h3>\r\n<span style=\"font-weight: 400;\">It is key to gradually increase the intensity of your <a href=\"https:\/\/betterme.world\/articles\/how-many-mi ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/run-3-miles-a-day\/","url":"https:\/\/betterme.world\/articles\/run-3-miles-a-day\/","name":"Run 3 Miles A Day: How-To, Benefits, And Tips For Success - BetterMe","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/betterme.world\/articles\/run-3-miles-a-day\/#primaryimage"},"image":{"@id":"https:\/\/betterme.world\/articles\/run-3-miles-a-day\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/12\/shutterstock_552893947.jpg","dateModified":"2024-12-16T08:35:01+00:00","description":"Not sure how to make running a habit? Here's how to run 3 miles a day for 30 days, benefits of running and more!","breadcrumb":{"@id":"https:\/\/betterme.world\/articles\/run-3-miles-a-day\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/betterme.world\/articles\/run-3-miles-a-day\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/betterme.world\/articles\/run-3-miles-a-day\/#primaryimage","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/12\/shutterstock_552893947.jpg","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/12\/shutterstock_552893947.jpg","width":1000,"height":667,"caption":"running"},{"@type":"BreadcrumbList","@id":"https:\/\/betterme.world\/articles\/run-3-miles-a-day\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Blog","item":"https:\/\/betterme.world\/articles\/"},{"@type":"ListItem","position":2,"name":"Fitness","item":"https:\/\/betterme.world\/articles\/betterme-fitness\/"},{"@type":"ListItem","position":3,"name":"Trainings","item":"https:\/\/betterme.world\/articles\/betterme-fitness\/trainings\/"},{"@type":"ListItem","position":4,"name":"Run 3 Miles A Day: How-To, Benefits, And Tips For Success"}]},{"@type":"WebSite","@id":"https:\/\/betterme.world\/articles\/#website","url":"https:\/\/betterme.world\/articles\/","name":"BetterMe Blog","description":"Health &amp; Fitness","publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/betterme.world\/articles\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US"},{"@type":"Organization","@id":"https:\/\/betterme.world\/articles\/#organization","name":"BetterMe","alternateName":"Betterme Limited","url":"https:\/\/betterme.world\/articles\/","logo":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/betterme.world\/articles\/#\/schema\/logo\/image\/","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png","width":512,"height":512,"caption":"BetterMe"},"image":{"@id":"https:\/\/betterme.world\/articles\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/betterme.health.coaching","https:\/\/x.com\/betterme","https:\/\/www.instagram.com\/betterme\/","https:\/\/www.linkedin.com\/company\/betterme-apps","https:\/\/www.pinterest.com\/bettermetips\/","https:\/\/www.youtube.com\/channel\/UC0svgcjc3jSgcryqo83spPQ","https:\/\/www.tiktok.com\/@betterme.health.coaching","https:\/\/apps.apple.com\/app\/betterme-health-coaching\/id1264546236","https:\/\/play.google.com\/store\/apps\/details?id=com.gen.workoutme&amp;amp;amp;amp;hl=en_US&amp;amp;amp;amp;gl=US","https:\/\/www.wikidata.org\/wiki\/Q114895798"]},{"@type":"Person","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/8930d6ed17cc416a00b4d1d792a187e2","name":"Eve Chalicha","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/image\/226167ff30adba34e5ac8f0e41f87ac6","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/eve_chalicha-150x150.png","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/eve_chalicha-150x150.png","caption":"Eve Chalicha"},"description":"Eve is a freelance writer from Nairobi, Kenya. She has a passion for promoting good health and well-being and believes that education is the first step towards changing lives for the better. For the past few years, Eve has been writing about topics such as nutrition, fitness, natural remedies, and more. Thanks to her background in Legal studies, she has a knack for research and always prioritizes scientific facts over hearsay. She is also very socially conscious and ensures that her pieces inform and empower readers. When she's not writing, Eve enjoys watching documentaries, going on nature walks, or just hanging out with friends.","url":"https:\/\/betterme.world\/articles\/author\/evechalicha\/"}]}},"_links":{"self":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts\/34263","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/users\/51"}],"replies":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/comments?post=34263"}],"version-history":[{"count":0,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts\/34263\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/media\/34268"}],"wp:attachment":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/media?parent=34263"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/categories?post=34263"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/tags?post=34263"},{"taxonomy":"author","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/coauthors?post=34263"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}