Running 2 Miles A Day: Benefits And Tips To Keep You On Track

To commit to running 2 miles a day takes time. Once it becomes a daily habit, it can lead to many health benefits, both physical and mental.

Running exercises could also be the simplest routine you can add to your fitness journey but it will not be great every day and that is totally fine.

Better begin with setting a goal by running each day even in a short distance and try harder to be consistent. They say that building a habit will require at least 30 days.

The rest of this post will show why running should be a part of your exercise through testimonials and how a 2-miles run works.

How Long Does It Take To Run 2 Miles?

A 2-mile or 3.1-kilometer distance is not too far and is possible to run in a day. The duration will vary for each individual, between a brand new and pro runner. It is guaranteed to increase speed when a person runs every day.

For beginners using the run/walk method will last for up to 30-minutes to finish a 2-mile running distance. On the other hand, non-stop running will complete the workout in less than 20-minutes, depending on your speed.

A week of running progress can result in 2-minutes faster to finish a mile. An increase in your running pace is expected after several practices.

7 Successful Runner Stories

Running is more than any kind of exercise with lots of advantages and all you need is a pair of sneakers and bottled water to get started. According to studies, running can also extend someone’s lifespan for about seven hours in every one-hour run, and a lot more health benefits to offer.

There are runners around the world that have found running exercise as a sport later in life. It motivates them day-by-day which turns out good and never stops running. Surely, there are reasons behind so-called “why’s” that make running plays a huge role in someone’s life.

So, here are real-life stories to encourage every reader to include running into your daily routine:

#1: Michele King Gonzalez

Michele King Gonzalez

Running for Gonzalez is a way to relieve stress after working long hours in a stressful workspace. It first became just an outlet but later ran a long-distance with friends that led to marathon training over the haul.

Gonzalez has felt joy along the process. The satisfaction was more than the results of running, from the start to the finish line. The first step is to set goals and to take the challenge wholeheartedly.

Gonzalez quoted, “it is not about the time of running, but the happiness it brought me in the entire process.”

#2: Stephanie Laska

Stephanie LaskaA change of lifestyle happened for Laska in her 40s after gaining more pounds as a result of no workout routines.  The journey begins with a healthier diet that made her lose pounds, but it was not enough to keep going. That is when Laska decided to go outdoors and walk around a tennis court and start running the first mile.

It took a long time for Laska to develop a running habit into a marathon distance. Her total weight loss within four years is more than a hundred pounds, which all started with a simple decision and being committed to it.

Taking the small steps could really be the beginning of bigger things. And for Stephanie, those tiny choices became a step toward a lifetime habit.

#3: James Creveling

As we age, health changes become more visible. For instance in the life of James started running and saw the importance of being fit and healthy in his early 30’s. It is never too late to join outdoor activities, like running 2-miles or more a day.

James also admits that breaking his old habits did not come easy and yet built a habit of running each day. The results are normal weight and stronger muscles, and health issues are also reduced.

#4: Samara Kelly

The journey of Samara Kelly in running began in a very dark season of her life. Before, Samara was really into running but suddenly stopped for some reason. Not until Christine, her best friend, who was suffering from cancer challenged Samara to go back to running.

Samara Kelly has joined the NYC marathon, despite her setbacks in the past. There are times Samara wanted to give up but chose to keep going regardless of the battles on the inside.

The lesson here is that setbacks are a stepping stone toward the finish line. Samara could not get out of her comfort zone without those hardships in the past.

#5: Phyllis Johnson

One of the benefits of running is emotional support. Losing a child is so tragic but running becomes Phyllis’s escape from sadness after losing her only child. It was not an easy journey to run with a grieving heart.

Phyllis never stopped the habit since then that she spends most days of the week running. It all paid off when Phyllis finished her first marathon.

The journey is rough but we can see running can help someone who is in emotional distress.

#6: Latoya Snell

There is freedom in running according to Snell who has sciatica. Mobility issues cannot hinder a person with a desire to do something unfamiliar, like joining a marathon. As long as there is a drive to accept the challenge, it will be possible.

Latoya Snell, with all the difficulties in her body, still has to run longer distances a week than you could imagine. She recognizes her other abilities like running and walking, and that it will be hard. Regardless of that, Latoya is grateful for where she is now.

#7: Eileen Greb

How do you spend your free time? Eileen, a housewife, was encouraged by a coworker to add running to her routine but responded a big “No”. Greb then develops to walk faster and suddenly switch to running.

Surprisingly, the simple routine led Greb to her first race just after two months. According to Greb, running was only her pastime back then that turns into something that completes her.

Through races, Eileen also meets new friends. She bragged about the camaraderie culture of the runners that developed her social skills.

Reasons Why a Person Should Run 2 Miles a Day

With a lot of exercises, why should more individuals choose running?

Many fitness routines aim for weight loss and a toner body. Consulting an expert before beginning an exercise program is necessary to gain the best possible outcome. This also applies when you consider running 2-miles a day to achieve your goals.

#1: Burn Calories and Lose Weight

Losing weight depends on a lot of factors, including your weight and other fitness exercises. Running 2-miles can indeed burn fats and calories but the outcome varies based on the said factors. There are no major differences between the amounts of calories burned within 2-miles of running in terms of weight as you can see below.

Table #1: Calorie Burn with 2-Miles Run as per Pounds

Runner’s Weight in PoundsBurn Calories Per 2-Miles
160-pound240 calories
170-pound255 calories
180-pound270 calories
200-pound300 calories

#2: Eases Anxiety and Depression

Inactivity can trigger mental disorders, like anxiety and depression. Keeping yourself active helps to boost endorphins for you to feel good. It also has to do with your everyday mood while doing other physical activities.

The truth is that running only relieves symptoms and is not the permanent cure for anxiety and depression. Consult a doctor for more accurate treatment plans.

#3: To Build A Habit

The hardest part will always be making a habit. That is also true with running exercises, but it is a good way to get started.

Once you set daily runs, you will be accountable to make it happen. In other words, this workout will teach you to stick to a plan. It looks like a basic routine however most people struggle with the habit of running, mainly in the first to the second week of the training.

Many runners admit to having a hard time building a running habit, but eventually loved the process, and running became part of their daily routine. Some even lead to joining marathons and are now champions in the field. It is a manner of slow and yet developing habit.

#4: To Prevent Cardiovascular Diseases

Running is a great cardio exercise and doing it every day will improve your health. It is similar to jump roping and other cardio workouts like swimming and Zumba.

Completing a run of two miles a day will also lower the risk of cancer and other causes of mortality. It is indeed a must-have exercise routine if you want a healthier way of living.

Tips for Beginner Runner to Keep Up

Continuing a running habit is not that easy and can be frustrating when you do not see results right away. For someone new to running 2-miles a day, it is a little confusing, to begin with. Below are some tips to assist you to keep going with your new healthy habit.

#1: Make Your Daily Schedule

Having a certain time when to do running exercises will keep you on track in the long run. Think of your daily routines and find the best time you can run 2-miles. Avoid picking times that might leave you exhausted.

According to research, getting up early in the morning can help someone to be more consistent in running. It boosts motivation starting a day with an active body and mind rather than doing nothing at all. While some prefer to run after lunch as they find energy during the mid-day.

The first step for consistency is practicing a habit of the time that works for you. Do not stop once you fail to follow your running schedule, but learn to stick to your plan, regardless. To help you build a stronger habit, write out your plans, including the day and time when to run.

Making a timeline and rules is an effective way to remind yourself to stick to your running exercises. It would be best if you have someone to journey with to keep it fun and less awful.

#2: Use Run/Walk Strategy

The run/walk strategy is good for individuals who are not into running a far distance straight. It consists of running and walking for the body to easily adapt to the routine. Its main purpose is to keep your pace little by little.

This method is highly recommended for beginners to improve their running habits gradually. Within a 2-mile run, you can do alternative 2-minutes of jogging and walking for 4-minutes, and repeat this until the running distance is completed. You can finish the exercise in about 30-minutes with a run/walk strategy.

Choose to level up your running time while reducing your time of walking as your body gets fitter and takes lesser time to recover. This will make you more consistent in running miles by not putting so much pressure on your body.

#3: Do Stretching Exercises Beforehand

Stretching exercises can help to prevent hurting your joints after running. Simple workouts like squats, push-ups, and lunges must be part of your routine before running.

These will take only a few minutes to enhance your running pace and to avoid possible injuries.

After running, muscles will tighten up and a yoga routine can ease muscle pain. Watch this video to cool down your body for quick recovery.

#4: Track Your Progress

Breaking a habit can happen anytime, it will depend on you. Tracking your running journey on a calendar would be better if hanging on the wall will ease your worries of breaking the chain. You will see progress and the things you need to improve evidently.

The idea came from Jerry Seinfeld who fosters a good habit with this tracking method.  He used a huge wall calendar to monitor its everyday routine by putting an “X” on the day whenever he did something. It gives a clear picture of how things are going, whether you are building a habit of breaking it.

#5: Meal and Workout Plan

Planning your meal for the week will speed up realizing your fitness goals. Running miles will never be enough without a proper diet, especially when you want to lose weight.

At the same time, appropriate meals can add up energy since running demands a lot of drive to finish a mile.

Buy a set of the meal ahead of time, including all the nutrients necessary for your daily running habit. Stay dedicated to your diet, and make adjustments if your body says so.

Cutting down alcohol intake the night before the run should be taken seriously as it can reduce energy and affect your mood.

Running will help in toning your legs, depending on your routine. Identify the methods of running that will deliver your goal and then plan a pattern. Select leg workouts to include in your weekly running schedule, see the table below.

Table #3: Workout Plan for Beginner and Pro Runners

Types of Leg ExercisesHow does it work?
SkippingThis is a popular leg workout for kids but worthy to add to your running routines.

It promotes leg strength. Guarantee a high bounce and a low landing to attain toner legs after several training sessions.

Squat JumpsJumping at a squat position will benefit your leg’s strength, as well as burn fat.
SprintingA four-week sprint workout is better than running long distances. It improves your endurance and helps weight loss.

6 times of 15-seconds sprinting for the first week of training will gradually increase until the final week.

A hill sprint is necessary at least one day per week to burn fat and boost cardio.

High-Intensity Interval TrainingThis is so-called HIIT running that involves rest in the training process.

It incorporates a variety of training depending on the body’s needs. HIIT deals with both power and endurance in every session.

Other workouts              Bodyweight workouts will keep muscles stronger, such as squats, lunges, box jumps, and a lot more.

#6: Give Yourself A Reward

Pauses are important even in running exercises. As said by experts, do not be too hard on yourself, it does not help at all.

In the case of running 2-miles a day, do not force yourself to perform daily runs, maybe three days in one week.

It is reasonable to fail your daily goal sets in the early stages. That will build up momentarily, just endure the process and acknowledge your failures as well.

Thus, accomplishing a goal must be recompense. Learn to reward yourself every end of the month, or even after seeing small progress to stay motivated. This also prevents burnout that might lead to stress and less productivity.

To name a few rewards you can enjoy include shopping, a full-body massage, and traveling. Figure out some other things that you think will reward your hustle.

#7: Monitor Your Body Condition

Rest is essential for the body, no matter how great your fitness goal is. Avoid pushing yourself to run if your body is not in a fine condition as it may lead to potential risks. It is totally OK to take some rest and not be obliged to do daily runs.

In times of injury, wait until you are fully recovered before going back on track. Your wellbeing still matters more than your running habit.

Other Facts About Running Exercises

Did you know that to join the ultra-marathon in Honolulu, a runner must possess a 5-year running plan?

Setting a goal can speed up someone’s running journey. However, training plans can make a new runner sick.

That is why evaluating your needs before creating a plan is important to avoid quitting in the middle of training. When a 5-year plan is completed, runners should create the next goal.

Running exercises are not also a permanent solution to weight loss. So, do not expect to reduce fats after running only a few miles. A proper diet is still the answer to your fitness goals, together with regular exercise.

Final Thoughts

To sum it all up, running 2-miles a day is good for beginning runners to develop a life-changing habit.

We heard many stories of successful runners who started with just a routine and then joined a marathon. They show how running transformed their lives day by day.

Keeping on track is a crucial part of the journey and it is possible with particular steps to follow.

Coach Brian
My name’s Brian and I created Darbaroud.com to help people run far.After conquering marathons and ultramarathons, I became a running coach to help others achieve their running goals!We help people run far. By using this website, you can spend less time searching the Internet and being overwhelmed with information and more time doing the one thing you want to do: become a better runner.

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