Why You Should Start Running 3 Miles a Day

Going for a run may well be one of the best decisions you’ll ever make. As a start, you should run 3 miles a day to improve your overall quality of life.

It can be difficult at first, but once you get used to it, it’s going to be your daily thing. Remember, “if it doesn’t challenge you, it won’t change you”.

All you need for this running routine is the will to do it, plus a good pair of shoes!

So, why is running well for your overall health? In this article, you’ll find out the physical and psychological benefits of daily runs and how to keep yourself motivated.

If you’re ready to see what’s in it for you, then read on!

Physical Benefits of Running 3 Miles a Day

Did you know that lack of movement can be harmful to your body? A study from Harvard Medical School shows if you sit for too long, you’re likely to develop cardiovascular problems.

You have to do at least one physical activity to boost your health.

It’s true that running 3 miles a day is a demanding task.However, you’ll love it once you see what it can do to you physically and mentally.

To motivate you, these are some of the many perks you’ll get from running 3 miles a day!

Physical Benefits of Running 3 Miles a Day

Strengthen Muscles

Not only do you get your muscles working, but they’ll get stronger in time. Also, your lower body isn’t the only part that will gain strength, your back will also gain from it.

Burn Calories

You can definitely burn calories by running, primarily if you pair it with a healthy diet. People that are successful with their weight loss know that calorie deficit is the key.

If you run 3 miles regularly and eat moderately, then you’ll surely see positive changes to your physique.

Improve Stamina

Strong stamina is probably the first body condition you’ll notice from running 3 miles a day. Having solid endurance will make you enjoy long trails and challenging hikes. Remember, It takes consistency to achieve great results.

Tones Body

Since running starts with your legs, your calves, shins, quads, and hamstrings will be toned. Again, significant changes will take time, so you have to be patient.

However, there are several ways to tone your body when your only exercise is running. Aside from burning those fats, these methods can also boost your metabolism.

Help Sleeps

It can be troublesome to sleep early or adequately. But, there have been studies that running can help you get back to your regular sleeping schedule.

In a post published by Psychology Today, regular workouts help you sleep better. It’s beneficial in a way that it decreases the amount of time you lie awake in bed.

Extends Lifespan

The Observer site cited a study in Progress in Cardiovascular Diseases that the risk of premature death decreased by 25 to 40%. Immersing oneself in a healthy lifestyle helps prevent chronic diseases and brain aging, which leads to long life.

Isn’t it amazing how exercise can increase our life years? With this in mind, live longer to enjoy life to the fullest by running 3 miles a day!

Better Mental Health

If your head is in distress, your mind will be in a better state if you start working out. Running will not only improve your body but also help boost your mental health.

Psychological Benefits of Running 3 miles a Day

Psychological Benefits of Running 3 miles a Day

How we take care of our bodies significantly affects how our brains will develop and function. If you have mood swings, that’s a powerful sign to get moving.

Running 3 miles also offers particular benefits to your brain. After all, an active body makes a healthy mind.

Aside from the physical advantages running can bring to your life, you can also enjoy these several psychological benefits.

Reduces Stress and Anxiety

We experience different situations that may lead to stress and anxiety. It can be from work, family, school, or even an event.

Mainly, these things are hard to handle when you don’t have a way to release them. Luckily, you can also deal with stress by running 3 miles a day.

Elevates Mood

Running isn’t just good for your heart, but it’s also good for your mood“, this was stated in a published article on Livestrong. Exercises help release endorphins that relieve pain, like running 3 miles a day.

When you’re in a good mood, you gain confidence and social prowess, which is why you should be active.

Sharpens the Memory

An article by Harvard Health Publishing mentioned there how regular exercise stimulates growth chemicals in thinking and memory. Although we don’t know which type of physical activity is the best, it’s safe to assume that all kinds are still beneficial.

Protects the Brain from Aging

According to Time magazine, people in their golden years who are active have less brain shrinkage and cognitive decline. Suppose you’re in your declining years but are physically active and healthy. In that case, you can enjoy mentally stimulating games and social gatherings!

Helps Maintain Good Focus

With all the mental benefits stated above, the ability to be laser-focused with increased productivity is also one. As a 3-mile daily run, regular exercises can even lift your mindset with positivity and promote creativity.

Who Should Run 3 Miles a Day?

We think everyone should be running 3 miles a day because it’s good for a person’s well-being. There’s nothing to lose when you run regularly. Instead, you have more to gain!

Young Adults

This group consists primarily of individuals studying in a university or at work. You may feel the challenge to squeeze in that 3-mile run, but nothing beats stress better than exercise.

If you start running now, you won’t regret it because you’ll enjoy longevity in your old age. In this stage, here is a reference for how much physical activity you need.


Whether you’re a new mother, soon-to-be mom, or have been a parent for a while, you should be doing any form of exercise. A study from the National Center Biotechnology Information indicates that women believe that regular physical activity increases energy and relieves stress.

It’s hard to find the time to raise a family, but taking care of yourself is also essential. If you’re a mother who already has teenagers in the household, you should give it a shot – running 3 miles a day.

Ages 50-60 Years Old

It is recommended that old people engage in physical activity to prevent health problems with age. If you have strong knees by this time of your life or can still run, you should target 3 miles a day!

As you grow older, you become less productive and more vulnerable to illness and diseases. Don’t let your age get in the way of being healthy and fit!

How to Develop Running As a Habit

How to Develop Running As a Habit

If you’re having trouble learning how to form running as a habit, here are valuable advice:

  1. Challenge yourself by creating personal goals

Remember that you only compete with yourself in life. So let’s try to beat who we were yesterday. When you’re set on running 3 miles a day, establish specific goals for yourself to keep you motivated.

For example, you aim to achieve 3 miles in less than 2 hours, then the next time will be under an hour. Having some objectives will keep you grounded and focused.

  1. Track your progress

Learn how to check your progress because results will help your drive to run 3 miles a day. You can track your run through apps or with GPS running gadgets.

  1. Invite a friend to join you

It’s definitely okay to accept that there will be times you might not commit to running 3 miles a day. But, that’s only acceptable on emergencies and important occasions.

Stay dedicated to your exercise by bringing a friend along with you! After all, having another person with you is more fun and exciting.

You can even compete with them in a marathon!

  1. Figure out what you like when running

Do you want to run in the morning or at night? Do you prefer a treadmill or going for a run outdoors?

You have to determine what environment you like to do that in 3 miles a day. Remember, you must choose a safe space to do your workout routine and figure out how you want to do it.

  1. Take a rest

It is crucial to rest after a long-distance run so that your bones and muscles can fully recover. Also, proper relaxation helps prevent future injuries.

But, if you’re worried about breaking your usual routine, you can do some light workouts or a casual walk. Just make sure your body always gets the rest it needs.

Tips to Achieve a 3 Mile Run

Anything is possible if you have enough passion and dedication. Find out what you are enthusiastic about and what you want to achieve, then go for it with abandon. These running goal suggestions are a fantastic way to start a new training season. As the year progresses, challenge yourself to work toward something new and achieve more than you have in the past.

Now, here are 5 tips for completing that 3-mile run!

  1. Start small

Again, you don’t have to run 3 miles right away. It’s crucial, to begin with, what you’re comfortable at attaining.

If you can only do less than a kilometer, then that’s what you should aim for first. You will eventually reach 3 miles if you’re patient and consistent.

  1. Increase stamina

Developing your stamina should be your main focus instead of accomplishing the 3-mile run. It’s easier to achieve your goal once you have strong endurance.

  1. Make a workout plan

Create a 3-mile run schedule that will suit you, and make sure you commit to it. Having a workout plan is a convenient approach that helps remind you about your fitness goals.

It’s entirely up to you how to make your own exercise program. Just to give you an idea, below is an excellent example of a weekly running plan.

weekly running plan

If you have no idea how to do it, fitness magazines and sites can show you how to build a training plan.

  1. Count your strides

Strides, also called accelerations, are running drills that you run for short bursts with an extreme running form. Calculate your strides to improve your shape, speed, strength, running efficiency, and overall performance.

How to run strides is a different kind of running activity. But, it’s one of the major factors of being better at running.

  1. Eat healthily

A point often overlooked is eating nutritious food. If you’re set on losing weight only through running, it won’t be enough.

Remember the 80-20 rule that many excerpts recommend following for weight loss. You have to be mindful of your daily food intake because your food choices affect your health and body.

Safeguards When Running

To make your run an enjoyable and comfortable experience, keep in mind the following before heading out for a run!

  • Invest in good clothes and gear, like runners shoes, tracking devices, and headlamps to have a satisfying run.
  • Stay hydrated all the time so that your body can keep going.
  • Go with a group or in a populated area for safety purposes.
  • No wearing of headphones near a road because you need to hear approaching vehicles. Also, always keep an eye on the road signs to avoid danger.
  • Do stretches before going for a run to ensure that your bones and muscles won’t feel tight. These movements are importantto allow good blood flow and flexibility.
  • Rest when needed. Don’t push yourself when you feel tired. Make sure you let your body recover too.


When you can run?

When you run, you may feel calm and light, and your body may seem active. Your feet may seem heavy at times, and each stride is tough. Is there a best time of day to run when everything seems simpler and your body reaps the greatest advantages from all of your workouts?

There are pros and cons to running at different times of the day, as well as varied training effects. When planning your runs, keep your own goals in mind. Do you want to lose weight, reduce stress, improve your speed, or run a longer distance?

As long as you want to run, you are physically fit and healthy, you can run anytime. Daily routines, sleep habits, work, leisure time, family, and eating times are all important considerations when organizing your runs.

Can running boost your Immune System?

According to an article, light or moderate running boosts our body’s natural immune system by circulating protective cells through the body faster, to attack and eliminate bacteria, viruses, and fungi.

Another theory holds that the increase in body temperature when we run may inhibit the growth of bacteria, thus reducing its foothold in the body.

According to an article, most studies, including Nieman’s, looked at aerobic activity—think walking, running, or cycling. To gain the benefits, it’s best to push the pace a bit when walking. “For most people, we’re talking about a 15-minute mile,” Neiman says of the average pace that led to promising results in his studies. “That’s sufficient stimulus to recruit immune cells into circulation.” For other forms of exercise, aim to reach about 60% of your VO2max or about 70% of your max heart rate, Nieman suggests.

There’s less science on high-intensity interval training workouts (or HIIT, a popular type of exercise) and whether they help your immunity. One small study from 2018 in the journal Arthritis Research & Therapy, focusing on arthritis patients, said that it could improve immune function, while another small 2014 study in the Journal of Inflammation Research found that HIIT workouts don’t lower immunity. In general, Neiman says interval workouts are likely OK. “Our bodies are used to this back and forth nature, even for a few hours, as long as it’s not unrelenting high-intensity exercise,” he says.

How many calories can I burn by running 3 miles a day?

Generally, you should be able to burn at least 100 calories per mile, but it still depends on your body. Find out what your BMR (Basal Metabolic Rate) is so you can assess how many calories you can remove.

According to an article, “A general estimate for calories burned in one mile is approximately 100 calories per mile, says Dr. Daniel V. Vigil, an associate clinical professor of health sciences at David Geffen School of Medicine at UCLA. However, this standard number varies depending on the individual. Body weight plays a major factor.”

Is it okay to take my time when running?

If you’re just starting out on running, then, by all means, take your time until you get comfortable. After that, set goals on how long you want to achieve a specific distance to not be running based on how you feel.

Will I lose weight by doing this exercise?

If your primary aim is to only lose weight, you need to have good eating habits and consume healthy foods. Although running 3 miles a day can help, it’s not as significant as doing a calorie deficit.

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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