Running 6 Miles A Day To Weight Loss

Planning to shave off some pounds but don’t know where to start? Try running 6 miles a day.

Maybe you’re thinking 6 miles? Heck, I can’t even run a mile!

Running 6 miles a day indeed seems impossible for a beginner. It’s an ambitious distance, but anyone reading this article is without a doubt ready for the challenge.

Still not convinced? Here are some things you can gain from running 6 miles a day:

  • Lowers the risk of osteoarthritis and even hip replacement surgery
  • You’ll have great cardiovascular and muscular fitness.
  • 6 miles is roughly 10 kilometers, so it’s a great practice for a 10k marathon.

For this post, we’ll talk you through various important information when running 6 miles a day:

  • Duration of a 6-mile run
  • Amount of weight you’ll lose
  • Tips on having a great 6-mile run

Ready? Let’s start!

How does running work for weight loss?

Any activity you do helps you burn calories, but running happens to be one of the best. Running burns calories in a short time so that you can lose weight fast.

In fact, running alone can help you drop 3 to 5 pounds or more in just a month! Yup – that’s how effective it is!

It lets your body become more efficient at burning fat for energy. Thus it’s great if your goal is to be leaner and more fit.

Running also keeps your metabolism going after exercise. This means that even after finishing your run, some of the calories you burned will continue burning.

By now, you might be saying, how does it actually work? The science behind it is very simple!

To understand how our bodies lose weight while running, you need to remember that fat is essentially stored energy.

According to Dr. Edward R. Laskowski, a sports medicine specialist, our bodies burn fat to fuel muscles and other tissues.

When you have created and sustained a deficit, that’s when your body stops using immediate energy supplies. Meaning you need to keep on running and running to obtain true weight loss.

Your body then begins to tap into stored body fat. The metabolic processes behind this conversion shrink fat cells.

How much running is needed to lose weight?

running 6 miles a day to lose weight

Now, you must be asking how much I should run to lose weight? To shed excess pounds, you need to burn 500 more calories than what your body requires in a day.

NASM-certified personal trainer Corey Phelps says that there should be a weekly 3,500-calorie deficit to burn a pound. This deficit can either be from running alone or with the proper diet.

She also proposes running about 3 to 4 times per week for at least half an hour. However, it’s all dependent on your weight and body type and the intensity of the running.

To give you a better picture, here’s an example:

A 151-pound individual can burn at least 273 calories in 30 minutes. That is if they are running 5 miles per hour or on a 12-minute mile pace.

If you’re curious, there are different online calculators to gauge the calories you’ll burn in an hour or a half.

Running boasts many benefits for us, either mentally or physically.

One good example is it will help you improve oxygen intake and circulation. It results in better blood flow throughout the body, including the brain.

Researchers found that those who run at least 30 minutes every day burn 54% more calories on average than non-runners.

 Calories Burned in 30-minute activities 

Gym Activities 125-pound person 155-pound person 185-pound person
Running: 5 mph (12 min/mile) 240 288 336

It will provide your body with some much-needed endorphins too! Who could ask for more?

Running is also one of the most time-efficient exercise methods, as well as being very cost-effective. All you need are sneakers and some energy for you to get started right now at home or anywhere else.

No big equipment is required!

The result is that it’ll invigorate your entire system while improving cognitive function and bone, heart, and muscle health.

How long will it take to run 6 miles a day?

You’ll also know that running speeds vary from person to person. Medical News Today mapped out the average mile time of the top 1% and 50% runners.

Those who belong to the top 50% can run a mile 8-12 minutes, depending on their age. On average, you can run a full mile in more or less 10 minutes.

Running for 6 miles with that time will take you around an hour.

That’s just the standard. Depending on your running pace, you can run better or longer.

How much weight can you lose by running 6 miles a day?

Most first-time runners decide to run to lose some weight. However, they need to know about their limitations and what they have to consider when running.

Distance and speed matter, and thus setting an average miles goal for running should be something to think over. Results could vary, and here’s what they need to know.

Role of Speed in burning fats

Running will burn fats from the body as long as you run an average of 6 miles. However, this depends on your running speed.

If you’re going to increase your pace when running, it means that you would be able to burn more fat than someone who runs at a slower speed.

Let’s take the example earlier.

A 151-pound individual can burn 273 calories at a 5 miles per hour pace. If they increase it to 7mph, they can lose almost 400 calories in one running session.

Still, you need to consider your well-being when adding speed. You may also need to decrease your running time to compensate for the additional speed.

Your weight plays a role.

The number of calories you’ll burn varies based on several factors, including your weight.

Weight affects your running time and pace. It’s why you need to know your body condition before setting a running goal.

It’s understandable that the more you weigh, the harder it is to run for a longer period. You have a lot of baggage while running.

That’s why you lose more calories at the start.

If you weigh more, then it’s best to set your running goal as moderate. Also, the number of calories burned varies between men and women and younger and older people.

You can also include changes in speed or the number of runs into your plan. You’ll surely burn more calories!

Other factors that influence calorie burns

Having a six-mile run three to five days per week can help you burn enough calories to build or preserve a healthy body. Some factors can affect weight loss, and here is what you need to consider.

  • Climate:​ the temperature in your area comes into play when determining how many calories you burn during a run. If it’s hot out, the extra heat can increase the total calories you’ll lose.
  • ​Terrain​: the place you run on plays a tremendous effect on your speed, gait, and the impact forces on your legs. For example, running at the beach can decrease the impact and burn more calories, but you can easily feel tired.
  • ​Genetics:​ according to somestudies, genetics largely affects how we handle weight gain and weight loss. If you have genes with a faster metabolism, you can lose some extra pounds in no time.
  • ​Body composition:​ how you’re built and genetics work hand in hand. There are certain limitations our body cannot handle
  • ​Fitness level:​ if you have a high fitness level, you can do more in less time than a beginner. High fitness levels also help with the endurance and strength needed for running longer distances, thus burning more calories.

How interval running helps for weight loss

If you want to maximize the weight loss benefits of running, then I recommend doing interval training. It is a cardiovascular exercise where your exercising intensity alternates between high-repetition sprints and lower repetitions at a slower pace.

The goal is to increase the speed in intervals or sprints while maintaining your desired pace during recovery.

Martin Gibala, a Kinesiology professor at McMaster University in Hamilton, Ontario, wrote numerous studies about interval training. The intervals allow you to run harder and faster on the running parts, which increases your caloric burn during and after activity.

Plan running goals on long-term

Antoine de Saint-Exupéry, the writer of The Little Prince, once said, “A goal without a plan is just a wish.”

This quote resonates with everything we do, especially running. Running without any long-term goals set is just running in circles.

A single run of this distance will not exactly melt away the pounds. Weight loss should be a result of regular running sessions balanced with a healthy diet.


Remember that your goals shout be SMART:

  • S=Specific – your long-term or even your short-term running goals should be clear and detailed.
  • M=Measurable – put numerical values to your goals. For example, you need to run 6 miles within 15 minutes at the end of 2 months.
  • A=Achievable – don’t write up goals that you can’t do. Stick to what your body can do.
  • R=Relevant – again, be realistic with your goals. Do not go overboard and set up goals that would be impossible to do.
  • T=Timely – always have a timeline with your goals. This way, you can see if you’re hitting them and adjusting if you’re not.

How to successfully run 6 miles a day

There are many ways you can achieve 6 miles per day:

Before running

  • Plan your route ahead of time: plotting your running course helps you become motivated, have varying terrain, and give you consistency and familiarity.
  • Make sure you have the right gear: the most important part of running is the gear. You need the right shoes and comfortable clothing for a smooth and easy run.

It’s also wise to remember to dress for the weather. Wear a jacket or a sweater for colder climates and wear something breathable when it’s sunny outside.

  • Prepare your post-run meal beforehand: I bet you’ll be tired as a worn-out shoe after a 6-mile run. You will not have the energy to prepare a meal!

Your safest bet is to make your post-run meal before you go out. There are tons of recipe on what to eat after a good run.

  • Get your music/entertainment sorted before you leave: don’t forget your earbuds or earphones on your way out. Studies have found out that music helps you have a more productive run.

According to Vittoria Maria Patania and colleagues, music is an “important tool to stimulate people engaging in physical exercise.”

During running

  • Start slow: don’t get all excited and start sprinting to meet the 6-mile mark. As the Russian proverb goes, “the slower you go, the farther you will be.
  • Maintain a consistent pace: Do not change your speed all of a sudden, as it will quickly deplete energy. 6 miles is very long, so you should manage how much energy you have and exert.
  • Set milestones throughout the run: don’t just run willy-nilly. Create goals and daily objectives to have some kind of challenge and motivation.
  • Fuel up: always bring water whenever you run. Staying well-hydrated during your runs will enhance recovery, decrease injuries and cramping, and increase your running performance.
  • Fine-tune your form: something’s not feeling right about your running? Fix it!

Always check your form while running to reduce any injuries and increase speed.

  • Concentrate on enjoying the run: don’t let bad energy sweat you out during a run. Always bask at the moment and concentrate on running.

6 ways to Lose weight by running

It’s always good to have a plan when you’re slimming down. Here are some surefire ways to lose some pounds by running:

  1. Start Jogging

Jogging is essential for any runner. It’s essentially a warm-up after a warm-up.

As a beginner, you don’t want to run right away. This sudden and fast motion will put a lot of stress on your body.

  1. Pick up the Pace

Once your body gets accustomed to your current pace, kick it up a notch. Having a much faster pace will increase the calories burned.

  1. Build Endurance

Endurance is your body’s capacity to run farther and for a long period.

When you want to run faster, start slow. Build your aerobic endurance by doing longer and slower runs.

  1. Change up your routine.

Introducing variety in your running regimen will increase your endurance, burn more calories, and improve cardiovascular fitness. Try running at the beach or do interval training.

  1. Cross-Train and Rest

Find other exercises that complement running. You can pick up swimming or cycling as an alternative to running.

  1. Improve your nutrition

Diet plays a major role in making your workout effective. Eating right and sticking to a good diet plan makes running more effective in losing weight!


Are there still questions boggling your mind? We got you covered!

Here are some questions I got asked frequently.

Is running 6 miles a day too much?

I get that question all the time. People are concerned about injuries, and rightly so.

Running a lot makes you more injury-prone, right?

Of course, it does! Who’s going to argue with that assumption?

But, as it turns out (and this is not nearly as intuitive), injuries are just one side of the coin.

The other potential outcome is that running more ( in this case, means distance, not speed) makes you healthier. It reduces your risk of death from pretty much any cause.

Is running every day bad?

Running every day is not advisable for your health. Too much running can lead to overuse injuries because of excessive load on your muscles, joints, and bones.

I recommend running three to five days a week to ensure your body gets enough time to rest and heal. Running goals should be in moderation but should be done long term to achieve the best results.

How much running is healthy?

An average runner won’t get close to the physiological running limit. For reference, professional runners can run over 120 miles a week with three to four high-quality sessions per week.

One way to know if your training habits are healthy is to think about what your goal is. According to Angelique Brellenthin of Iowa State, a beneficial running session is 4.5 hours a week.

Is too much running bad for your health?

It’s your call on how many miles you need to run per week for how many minutes. However, moderate exercise is still the best, according to cardiologist Dr. Tamanna Singh.

There’s an increased risk of atrial fibrillation and sudden cardiac arrest for those who have underlying cardiac disease.

Still, these risks outweigh the benefits that come with running 6 miles a day, regularly.

Coach Brian
My name’s Brian and I created 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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